Category Archives: Sleep News (RSS)

Is It Bad To Watch TV Before Bed?0

This has been a great week. I was asked to be on Headline News to talk about a new study looking at how light in your bedroom can lead to weight gain; more on that in a second. I also gave a lecture in San Francisco to a global Chief Marketing Officer conference. Finally, I met with celebrity fitness trainer Peter Park on the important combination of sleep and exercise!

On Headline News I talked about a large scale study where it was discovered that people who slept with a light or the television on shared two similar characteristics that were different from those who slept in total darkness:

  • These people tended to already be obese
  • Over a 5-year period, compared to similar people, they gained almost 11 lbs

This was only a correlational study, meaning that we cannot say that having a light on will cause the weight gain. We can only say that those people tended to be the ones who gained weight. In another study published in 2016, under more controlled conditions, similar results were observed.

So, what can you do about it?

  • If you really do not “need” to watch TV to fall asleep, don’t, or at least set the timer so that it turns off after about an hour.
  • Use my blue light blocking glasses every night you use a light. The research is clear and there is really nothing easier to do if you’re going to look at a screen or light at night. I use them religiously and so does all my team; they really help.
  • Consider installing sleep enhancing light bulbs.

Does Pulling an All-Nighter Increase Your Risk for Alzheimer’s disease?
In another study, researchers confirmed that acute sleep loss (short-term) appears to leave a specific protein in the brain called Tau, (during stages 3 & 4 of REM sleep this protein would usually get “cleaned up”). Tau has been identified as a biomarker of Alzheimer’s disease.

I have written extensively about Alzheimer’s and sleep, but this research is different. The researchers looked to see if acute sleep loss alters daytime biomarkers, not just whether they are present or not.  Researchers did see a direct elevation in Tau from evening to morning in the sleep deprived group, as compared to when these people were fully rested. The study design was rigorous, all subjects went through both experimental sessions, which resulted in a very strong experimental design.

Findings
To be clear, one or two nights of sleep deprivation will not “give” you Alzheimer’s, but sleep deprivation appears to contribute to some of the aforementioned biomarkers.

What You Can Do

  • Talk to your doctor about whether or not you have genetic prevalence for Alzheimer’s. Even if you don’t see any genetic prevalence, it is still prudent to look into these suggestions:
    1. Set a consistent sleep schedule
    2. Stop caffeine by 2 pm
    3. Stop alcohol 3 hours before bed
    4. Exercise daily, but stop 4 hours before bed
    5. Get 15 min of sunlight each morning
  • If you already do these things or feel like your issues are bigger than a few suggestions, consider my sleep course to improve your ability to sleep consistently.
  • Can’t figure out when to sleep? Consider my chronotype quiz.

Poor Sleep is Linked to Poor Nutrition (Not a Big Surprise Here!).

You have read my previous posts on how food impacts our sleep, but this research continues to reveal new ideas. A recent poster was presented at the Nutrition 2019 conference (the annual meeting of the American Society for Nutrition), looking at the association between micro and macronutrient intake and sleep. As reported by Sleep Review, the authors stated the results as:

The research is based on data from the National Health and Nutrition Examination Survey (NHANES), a nationally representative sample of US adults. Compared with people who got more than 7 hours of sleep per night, scientists found that people who got fewer than 7 hours of sleep per night on average consumed lower amounts of vitamins A, D, and B1, as well as magnesium, niacin, calcium, zinc, and phosphorus.

However, this was a retrospective study, meaning that this data was previously collected, and we can only see relationships between variables, and cannot determine causality. So, we know they are related but we’re not 100% sure how.

I hope you have a wonderful week. If you watch the Today Show, I will be on both June 19thand 20th. I will be giving a Summer Sleep Survival Guide and talking about how to get couples sleeping better together.

Here are the interviews published this week:

What To Eat If You Have Trouble Sleeping To Get Your Body Back On Track– Dr. Oz

Jeff Bezos Knows One Thing About His Workstyle – And It Makes All The Difference In His Productivity– Inc

Ready For Travel? Read These Tips To Stay Healthy– The Sunday Edit

How To Make Your Bedroom Instagrammable and Sleep Friendly– The Sunday Edit

Sweet Dreams,
Dr. Michael Breus

The post Is It Bad To Watch TV Before Bed? appeared first on Your Guide to Better Sleep.

How to Design Your Bedroom for the Best Sleep Possible:        5 Science-Backed Tips0

Getting a good night’s sleep doesn’t come easy for some, but there are several tips that go a long way to helping you get some shuteye. Good sleep habits and a comfortable environment are essential, so the first place to start in the pursuit of better sleep is the bedroom.

5 Summer Sleep Tips0

Those extra hours of light during the summer days can contribute to sleep problems at night. Here are a few tips to help you sleep through the long Alaskan summer nights.

Multiple Sleep Latency Test (MSLT): How Naps Can Diagnose Sleep Disorders0

For some sleep disorders an overnight
polysomnogram (PSG) test may not be conclusive enough to determine a person’s specific type of sleep disorder. Occasionally, patients will be asked to return to the sleep clinic during the day to have a multiple sleep latency test (MSLT).
So what exactly is a MSLT? What does it measure? How is it different from a PSG or a maintenance of wakefulness test (MWT)? And what sleep disorders is it used to diagnose?

What is Periodic Limb Movement Disorder (PLMD) and How is it Treated?0

Have you been told by your bedpartner that your legs move frequently while you sleep? Have you noticed that you’re feeling tired during the day, even after you’ve had a full night’s sleep? If so, it’s possible that you may be suffering from periodic limb movement disorder (PLMD).

12 Medications That Can Make You Fat or Ruin Your Sleep [Podcast 64]0

Prescription medications are the mainstay of modern medicine. But what we don’t realize is that many common medications have the potential to make you fat or ruin your sleep. Please join Kathy and me as we discuss 12 Medications that can Make You Fat or Ruin Your Sleep. This is Part 1, and in our next podcast, we will go over various ways to avoid prescription medications. 

Download mp3 | Subscribe

Shownotes:

3 reasons why we shifted from acute to chronic care for medications

3 pathways that medications aggravate sleep problems and weight gain 

  1. High blood pressure medications (lower melatoninand nasal congestion)
  2. Acid reducers (proton pump inhibitors)
  3. High cholesterol medications
  4. Antibiotics 
  5. Antihistamines
  6. Birth control pills

Estrogen dominanceDr. John Lee

Wisdom of Menopauseby Dr. Northrup

Estrogen promoting environmental toxins podcast

Endocrine disruption podcast (Trasande)

  1. Viagra and other medications for erectile dysfunction (nasal congestion)
  2. Oral steroids
  3. Antidepressants  

Reader comment about Paxil 

  1. Mood stabilizers

Upper airway resistance syndrome (UARS)

  11. Stimulants for ADHD

  12. Sleeping pills

Interview with Dr. Karkow on treatment resistant insomnia

Blog response on 7 Drugs That Can Cause OSA

https://doctorstevenpark.com/medication

The post 12 Medications That Can Make You Fat or Ruin Your Sleep [Podcast 64] appeared first on Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring.

10 Most Curious and Unexpected Facts About Sleep0

Sleep is a mystery to most of us. We don’t know how it happens every single night. We always wake up in the morning with a strong urge to continue sleeping for a few minutes. Extensive research has been conducted on sleep for 25 years now.

Promoting Long, Restful Naps0

I’ve worked with a lot of parents who are under the impression that, if their baby doesn’t sleep during the day, they’ll sleep better at night. After all, he’ll be so tired when bedtime rolls around that he’ll just conk out and sleep peacefully until late the next morning. Right?

Wrong! Naps are an essential part of your little one’s sleep schedule, and skipping them or moving them around will have a negative effect of baby’s nighttime sleep. In today’s video, I’ll explain why, and how you can help to ensure that your baby gets the long, restful daytime naps he needs.

Rather read than watch? Click here.

Dana: Hi, I’m Dana. Welcome to this week’s video. Today I want to talk about naps. I get lots of questions from people wondering why won’t this baby nap for more than 10 minutes every day, and I want to give you some tips today for helping to encourage nice, long day time naps. Now first of all, don’t let anyone tell you that naps are not important. They are very important. The better a baby sleeps through the day, the better they’re going to sleep at night because getting daytime sleep means that they’re not getting overtired and for a baby, overtiredness is really their worst enemy. The more overtired a baby becomes, the harder it is actually for them to fall asleep and it’s much harder for them to stay asleep in the night.

We really want to avoid that with some age appropriate napping, all right? Now the most common complaint I hear from parents is that the baby won’t stay asleep, right? I put her down in her crib for her morning nap and 20 minutes later, she’s awake and I can’t get her back to sleep. I call it the curse of the short nap and it’s really, really common. Now here’s why. Basically one sleep cycle for a baby is 40 to 45 minutes long. It can be as short as 30. What happens when we reached the end of one cycle is that we wake up briefly and then hopefully we go right into another sleep cycle and sleep a nice long nap.

What happens with babies who are put into the crib already asleep is that they get to the end of the cycle realized hey, I’m not still in your arms so that bottle is no longer in my mouth and they wake up crying. Then because they’ve had a little bit of sleep already, the fatigue is not enough to really get them back into another cycle. You really get stuck a baby who has napped for 20 minutes. It’s not long enough. They’re still grouchy. It’s not time to feed yet, so it really messes up the entire day. The good news is by teaching a baby to fall asleep independently at the beginning of the nap, it’s going to encourage a long lengthy nap because if she wakes up at the end of a sleep cycle, she’s got the skill she needs to get herself right back into another one.

Your 40-minute nap turns into an hour and a half long nap and that is much, much better. Have a look at your baby’s day and see if yes actually I always rock her to sleep and that is exactly why only sleeps for 20 minutes and start working on the skills that she needs for getting herself to sleep on her own in the first place. Now nap, how many naps is a common question I get asked. I’m just going to give you a quick rundown. If we’re talking about 3-month-old babies, they usually need 3 naps at day. If we’re talking about a 7-month-old baby, they need 2, 13-month-old needs one. It’s just roughly what we’re looking at for the different age groups. I hope that helps answer the question.

I know it’s never easy to teach a baby to become a great independent sleeper, but it’s so worth it in the long run because you get nice long naps and you get a baby who knows how to fall asleep and stay asleep at night. It just makes the baby happier and it makes life a little easier for you because at least you get a little bit of a break during the day. Thanks so much for watching. Sleep well.

If your baby, infant or toddler is having trouble sleeping through the night, help is just a click away! The Sleep Sense Program has helped over 57,00 parents to get their kids sleeping 11-12 hours through the night AND taking long, restful naps during the day. If you’re ready to get started today – I’m looking forward to helping you!

The post Promoting Long, Restful Naps appeared first on The Sleep Sense Program by Dana Obleman.

How to Sleep Better Without Medications [Podcast 65]0

In our last podcast, Kathy and I talked about how many commonly prescribed prescription medications can either make you gain weight or ruin your sleep. In this episode, we will discuss 7 steps you can take to prevent ever needing them, or begin to wean off these medications.

Download mp3 | Subscribe

Show Notes:

  1. Prioritize sleep like your most important appointment 
  2. Optimal breathing while awake and while sleeping
  3. Sleep hygiene 

Upper Airway Resistance Syndrome 

Obstructive sleep apnea 

  1. Eat a healthy, organic toxin-free diet

Fed-Up Movie

  1. Eliminate environmental toxins or allergies

Podcasts on home toxins (part 1part 2)

  1. Light toxicity
  2. Phone and email restrictions
  3. Vitamins and supplements

Reader Survey Link

doctorstevenpark.com/medications

The post How to Sleep Better Without Medications [Podcast 65] appeared first on Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring.

10 Facts Every Parent Needs to Know about Children’s Sleep0

Without sleep, kids become cranky – and that’s no fun for anyone. Bad moods are just the tip of the iceberg, though. These facts about children’s sleep aren’t only interesting – they’re also meant to help you understand how kids sleep and make it easier for you to ensure that they get enough shut-eye to keep them healthy and happy.