Category Archives: Sleep News (RSS)

How Your Body Uses Calories While You Sleep0

How Your Body Uses Calories While You Sleep

azra
Wed, 08/14/2019 – 10:20

Burning calories is a term most often associated with aerobic exercise and physically taxing jobs. But actually, you don’t need to be engaged in strenuous activity to burn calories. Your body uses them up around the clock, even when you are asleep. Learn more about the functions your body performs at night, and exactly how it uses calories while you sleep. How REM Uses Energy Despite the fact that you are resting, your body still consumes energy when you sleep. Energy use is particularly high during REM (rapid eye movement) sleep . During this time, your brain is highly active and you burn the most glucose, your body’s source of fuel. Your heart rate and blood pressure also rise during this time, which burns more calories. Other Calorie-Burning Activities During Sleep During the night, your body goes to work repairing any damage done on a cellular level during your waking hours. For instance, if you exercise during the day, your muscles will recover and repair themselves at night, which requires energy. Food digestion also uses energy, as your body breaks down your meal into usable fuel for the following day. How Many Calories Can You Burn? The amount of energy you use during sleep

7 Sleeping Tips For Better Muscle Growth and Recovery0

Sleep is a process essential for many vital functions of mind and body. It plays a significant part in human lives, enabling energy conservation, influencing psychological states, and improving cognition and overall performance.

Bed Time Eye Care Tips for Contact Lens Users0

There are many things that you should do in taking care of your contact lenses. You need to remember the specific handling procedures that you need to do with them, especially at night. Also, keep in mind that there are specifications for its storage. To refresh your memory, let me share with you some tips that can ensure the proper use of contact lenses.

Athletics and Sleep0

There’s a new edge in sports that athletes are exploiting to improve their performance. And it’s so simple it may surprise you.

Is It Time for a Sleep Divorce?0

 

The clock shows 4 a.m. You are ride awake trying to count sheep and count down the hours until the alarm goes off. Nothing is on your mind, but your bedroom feng shui is completely off the rails. But the problem is not the temperature of the room or a thunderstorm keeping you awake: the problem is the person sleeping soundly next to you.

Emory Neurologist Awarded $2.1 Million Grant to Research Hypersomnia0

Emory neurologist Lynn Marie Trotti has been awarded a five-year, $2.1 million grant for clinical research.

The grant, issued by the National Institute of Neurological Disorders and Stroke, will give Trotti and her colleagues with the Emory Sleep Center the chance to build on decades of research regarding the mechanisms behind the antibiotic clarithromycin, a generic drug typically used to treat skin, ear, sinus or lung infections.

According to a university news release, Trotti and her team previously discovered the antibiotic “can reduce pathological sleepiness in people for whom more conventional treatments were not satisfactory.”

This study, she says, “will allow us to learn more about the biology of understudied sleep disorders, and could resolve some questions about how clarithromycin works” and “could provide a foundation for the future development of needed therapies.”

Some Migratory Birds Sleep Better Than Others0

A study published on Monday in Current Biology revealed that migrating warblers manage the dangers of their long journeys by adjusting their sleep postures to meet their physiological needs.

Plump, well-muscled birds tend to sleep with their heads held upright, while scrawnier warblers tuck their heads into their feathers, a posture that makes them more vulnerable to predation but helps them conserve their much needed energy.

“Migratory warblers have to make trade-offs between staying safe and saving energy,” said Leonida Fusani, a behavioral physiologist at the University of Vienna and the lead author of the paper.

Get the full story at nytimes.com.

This Is Your Body on No Sleep0

This Is Your Body on No Sleep

azra
Wed, 08/14/2019 – 11:01

A missed night of sleep is a fairly common experience for young people, new parents, and all kinds of busy adults. And while sometimes it’s because you’re having fun (New Year’s Eve!) and other times it’s because you must (an infant in the house), the end result of a sleepless night is the same: Your body has been deprived of an essential component for good health and energy. Most adults do best with between seven and nine hours of sleep a night, but nearly 30 percent get less than six, and some occasionally miss a night entirely, resulting in a slow accumulation of sleep debt that can affect your appearance, your immune system, and even the way your brain functions. Read on to discover a few of the ways a sleepless night affects your body. Dark Circles Puffy eyes and a pasty complexion aren’t what you want to see when you wake up in the morning, but your appearance can be affected when you get too little sleep. Missing a night’s sleep can cause fluid to accumulate below your eyes, leading to circles and swelling. Hunger Pangs Lack of sleep changes the way your body interprets hunger signals, leaving you with cravings that can be hard to control. In fact, women who sleep five hours

Four Common Causes of Night Sweats0

Four Common Causes of Night Sweats

azra
Wed, 08/14/2019 – 10:48

If you frequently find yourself waking up drenched in perspiration, it’s likely that you suffer from night sweats. Also known as sleep hyperhidrosis, this condition involves repeated episodes of extreme sweating that can leave your sheets drenched. Night sweats differ from the occasional experience of waking up sweaty due to sleeping under heavy blankets or in a room that’s just too warm ; with night sweats, perspiration is likely to be unrelated to your bedroom environment and more apt to be connected to an underlying medical condition. Learn more about the causes of night sweats, and effective strategies for dealing with them. Medication Certain medications are known to be associated with night sweats. For example, patients taking antidepressants, such as selective serotonin reuptake inhibitors, may experience night sweats. Medicines taken to lower fevers (such as aspirin or acetaminophen) may ironically also cause sweating. If you experience night sweats for longer than a few weeks, talk to your doctor about adjusting your medication. Infection Many infections can cause a fever, which in turn leads to night sweats. Tuberculosis, bacterial infections, and human immunodeficiency

How To Create A Back To School Sleep Schedule0

I can’t believe it’s already time to talk about how to create a back to school sleep schedule!.

The week has flown by, but it was a full and productive week and I felt like I was able to accomplish a lot. My favorite activity this past week was being on Spectrum 1 here in California, talking about why we need later school start times for our middle and high school kids. 

Dr. Michael Brues The Sleep Doctor Discusses Later School Times

How to Get Your Kids Back on Their School-Year Sleep Schedule 

All around the country, kids are headed back to school. It’s time for them to get into a regular sleep schedule again. Proper sleep helps them excel at their studies, and it also keeps them from being grumpy, sluggish and protects them against illness during those first few weeks. Here are a few tips for preparing your children for their school schedule. 

  • Two weeks before school starts, begin moving up their wake-up time by fifteen minutes every three days until the Friday before school starts. That way, they are getting up at the time they need to.
  • Give them a 60 minute electronic device curfew before bedtime, but if they resist and you can’t get that one done, try using blue-light blocking glasses.

For more ideas, I wrote a list of comprehensive tips to help your kids get the sleep they need before they head back to the classroom.

Each week, I like to share some of the questions people reach out and ask me. This week I’ve chosen a couple of topics and questions that have been popping up a lot more recently. Many of you will likely benefit from the answers.

Question #1: Does my attitude affect how I sleep?
They say that with a good attitude nothing is impossible, and that includes getting a good night’s sleep. A recent study out of the University of Illinois Urbana-Champaign looked at the sleep habits and outlook of over three thousand Americans across different regions for five years. The participants who maintained a positive attitude were seventy-eight percent more likely to report higher sleep quality and seventy-four percent more likely to report fewer sleep problems like insomnia. 

This isn’t the first study to find a link between positive attitude and quality of sleep. Other studies have found that a positive mindset is correlated to a reduced likelihood of sleep apnea and restless leg syndrome. Of course, sleep isn’t the only aspect of life improved by a positive mental state. There is a strong relationship between positivity and improved health. Those benefits include: 

  • Stress Reduction
  • Longer Lifespan 
  • Stronger Immune System
  • Cardiovascular Health
  • Overall Wellness 

If poor sleep is affecting your mood, we can tackle this issue like we tackle most general sleep problems:

  • Know your bedtime
  • No caffeine after 2 p.m.
  • No exercise 2-4 hours before you sleep, The amount of time it takes for your body to cool determines how soon before bed to exercise. Experiment a little to find the right number of hours for you.
  • No alcohol three hours prior to lights out
  • Get fifteen minutes of sun on your face in the morning 

Practicing gratitude before you go to bed is particularly effective. Not only does this trick help you improve your outlook, but it also may help you sleep. A study published in Applied Psychology: Health and Well-Being found that participants who wrote in a gratitude journal for fifteen minutes every evening slept better and reported less worry. 

Another method for improving your mood is to smile, even if you don’t feel like it. Research shows that even forcing a smile seems to reduce blood pressure and stress levels. 

There are so many things that a person can do to improve their attitude and their life. You can exercise, change your diet, cut out alcohol and reduce sugar intake. All of these things help improve sleep quality, too. 

Question #2 – I have seasonal allergies that make it hard to sleep and over the counter medications don’t work. What can I do?
I have pretty bad seasonal allergies. I tend to sniffle and sneeze a lot.  I feel like it’s affecting my sleep. What can I do besides take over-the-counter medications that don’t work very well for me? 

It’s not just you. Allergies can have a potent and negative impact on your sleep.  Allergic rhinitis aka hay fever is the biggest offender, affecting about eight percent of the population. If you have a runny nose, your nasal passage is inflamed which means you’re not only likely to lose sleep from the discomfort, but you’re also more likely to snore which can be bad for your health and marriage. People with sleep apnea are at greater risk of health problems if they’re also afflicted with allergies. 

The most common non-food allergies are mold, dust mites, dander, and pollen. There are things that you can do around your house to diminish the first three offenders. However, if pollen is giving you pause, you can’t just go outside and tell the trees and flowers to knock it off. If allergies are having an adverse effect on you and your sleep, then you should get tested for them. You might think that you’re suffering from hay fever when you’re really allergic to mold. If you know your trigger, you might be able to remedy it and alleviate the symptoms that are making it difficult to get a good night’s rest. 

If you’re a pet lover like I am, you know that there are benefits and drawbacks to sleeping with pets on the bed or in your room. Sometimes a slight pet dander allergy isn’t noticed during times of the year when seasonal allergies aren’t also affecting you, so if you have a slight pet dander allergy, it might be time for the dog to sleep elsewhere.

Make sure to replace your pillows a least every 18 months and memory foam pillows every three years. Here is my favorite pillow and the one I sleep on. If you are a side sleeper the curve is a game changer! Also, wash your sheets regularly, ideally at least once a week. 

Take a warm bath or shower before you go to bed. Not only can the warm water help you sleep, but it cleans all the dust, dander and pollen from your hair and body so you don’t bring it into bed with you. Furthermore, always wear clean clothes to bed. If you wear a shirt you wore during the day to sleep in, you’re bringing to bed all the allergens the shirt has been exposed to.

If you have it in your budget, you can also install air purifiers, but an even simpler and less expensive trick is to just make sure the air conditioner filters have been changed recently. 

Here’s an article I was included in this week that I think you’ll enjoy.

How To Get Some Solid Sleep On A Plane – Sarasota Herald-Tribune
Shopping For A Mattress Straight From Bed – The Sunday Edit

Sweet Dreams,
Dr. Micheal Breus 

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