Category: Sleep

Smartphones and tablets can disturb sleep, but there is a quick fix.

Using smartphones and tablets during the evening is thought to disturb sleep and even damage general health.

But now researchers have found that adequate light during the day can counter the effect.

Researchers at Uppsala University in Sweden found that evening readers of an illuminated ebook device (like the iPad) slept just as well as long as they were exposed to bright light during the day.

Ms Frida Rångtell, the study’s first author, said:

“Our main finding was that following daytime bright light exposure, evening use of a self-luminous tablet for two hours did not affect sleep in young healthy students.”

It is the blue light from e-readers, tablets and smartphones that is thought to cause sleep problems.

Previous research has found that using these devices close to bedtime disturbs sleep:

“When people read the iPad [before bed] they felt less sleepy in the evening, spent less time in rejuvenating REM sleep and their bodies produced less of the sleep-inducing hormone melatonin.

After eight hours sleep, the iPad readers were less alert and felt sleepier.”

The devices seem to disrupt the body’s natural circadian rhythms.

For the new research 14 people either read an iPad or paper book between 9pm and 11pm.

Dr Christian Benedict, study co-author, said:

“Our results could suggest that light exposure during the day, e.g. by means of outdoor activities or light interventions in offices, may help combat sleep disturbances associated with evening blue light stimulation.

Even if not examined in our study, it must however be kept in mind that utilizing electronic devices for the sake of checking your work e-mails or social network accounts before snoozing may lead to sleep disturbances as a result of emotional arousal.”

The other option, of course, is simply to read a real paper-and-ink book in the evening and avoid the luminous electronic devices.

The study was published in the journal Sleep Medicine (Rångtell et al., 2016).

Sleep image from Shutterstock

Study helps explain the ‘first night effect’.

It can be hard to sleep on the first night in a new place: such as on holiday or when visiting friends.

Dr Yuka Sasaki, author of a new study, said:

“In Japan they say, ‘if you change your pillow, you can’t sleep.

You don’t sleep very well in a new place.

We all know about it.”

The reason could be down to the fact that one of the brain’s hemispheres stays more awake: alert for trouble.

For the research, scientists measured people’s brain activity on the first night in the sleep lab.

They focused on the part of the sleep cycle in which deep sleep occurs — sometimes called slow-wave sleep.

The sleepers were played irregular beeping sounds while they were asleep to examine the brain’s alertness.

The study’s authors conclude:

“The present study has demonstrated that when we are in a novel environment, inter-hemispheric asymmetry occurs in regional slow-wave activity, vigilance and responsiveness, as a night watch to protect ourselves.”

The study was published in the journal Current Biology (Tamaki et al., 2016).

Image credit: Alex

Scientists followed 1,800 people’s sleep and diet over one year.

Eating a high-fat diet is linked to felling more sleepy during the day, new research finds.

The results are based on a study of 1,800 men aged 35-80.

Researchers followed what they ate and how they slept over one year.

Ms Yingting Cao, the study’s first author, said:

“After adjusting for other demographic and lifestyle factors, and chronic diseases, we found that those who consumed the highest fat intake were more likely to experience excessive daytime sleepiness.

This has significant implications for alertness and concentration, which would be of particular concern to workers.

High fat intake was also strongly associated with sleep apnea.”

The researchers found that 41% of the men had experienced daytime sleepiness.

Ms Cao said:

“Poor sleep and feeling sleepy during the day means you have less energy, but this in turn is known to increase people’s cravings for high-fat, high-carbohydrate foods, which is then associated with poor sleep outcomes.

So the poor diet-and-sleep pattern can become a vicious cycle.

The simple message is a common-sense one, but we need more people to pay attention to it: we need to eat better; a good sleep the night before is best.”

The study was published in the journal Nutrients (Cao et al., 2016).

Protein intake can affect how you sleep at night, research finds.

A high-protein diet helps people sleep better at night as well as lose weight, a new study finds.

The research compared people who were either on a high-protein diet with those eating normal levels of protein.

Professor Wayne Campbell, one of the study’s authors, said:

“Most research looks at the effects of sleep on diet and weight control, and our research flipped that question to ask what are the effects of weight loss and diet — specifically the amount of protein – on sleep.

We found that while consuming a lower calorie diet with a higher amount of protein, sleep quality improves for middle-age adults.

This sleep quality is better compared to those who lost the same amount of weight while consuming a normal amount of protein.”

Some of the high-protein foods that can be rotated into and out of the diet include:

1. low-fat dairy,
2. lean meats,
3. seafood,
4. beans,
5. soy,
6. eggs,
7. seeds,
8. beef,
9. pork,
10. soy legumes,
11. milk protein,
12. and nuts.

Professor Campbell said:

“This research adds sleep quality to the growing list of positive outcomes of higher-protein intake while losing weight, and those other outcomes include promoting body fat loss, retention of lean body mass and improvements in blood pressure.

Sleep is recognized as a very important modifier of a person’s health, and our research is the first to address the question of how a sustained dietary pattern influences sleep.

We’ve showed an improvement in subjective sleep quality after higher dietary protein intake during weight loss, which is intriguing and also emphasizes the need for more research with objective measurements of sleep to confirm our results.”

Jing Zhou, the study’s first author, said:

“Short sleep duration and compromised sleep quality frequently lead to metabolic and cardiovascular diseases and premature death.

Given the high prevalence of sleep problems it’s important to know how changes to diet and lifestyle can help improve sleep.”

The study was published in the The American Journal of Clinical Nutrition (Zhou et al., 2016).

Nutrients image from Shutterstock

Rule 1: Do not take the phone to bed with you!

During sleep our brains clear out waste toxic chemicals, consolidate memories, process emotional events and much more.

No one needs reminding of the importance of sleep, but many can do with a few tips to actually achieve it.

Here are a few recommendations by the National Institute of Health (with a few thrown in from me):

1. Go to bed at the same time.
2. Use the hour before bedtime as quiet time.
3. Avoid alcohol before bedtime.
4. Take a hot bath before bedtime (or any other relaxing ritual that works for you).
5. Do some exercise during the day — any physical activity is preferable to none.
6. Your sleep schedule should be the same at the weekend as it is during the week.
7. Keep the bedroom cool, quiet and dark.
8. Avoid large meals within a couple of hours of bedtime.
9. Get outside every day.
10. Avoid staring at your phone, tablet or computer screen in the hour before bedtime.

Dr Jeffrey P. Barasch, Medical Director of The Valley Hospital Center for Sleep Medicine in Ridgewood, NJ, said:

“Unfortunately, as you well know, sometimes life can prevent us from going to bed when we want to and many of us have experienced the frustration of not being able to fall asleep or stay asleep once we are in bed.

Luckily, our bodies can adjust to occasional instances when we do not get enough sleep.”

Depending on our phase of life, we require different amounts of sleep:

• Newborns — 16 to 18 hours a day
• Preschool-aged children — 11 to 12 hours a day
• School-aged children — at least 10 hours a day
• Teens — 9 to 10 hours a day
• Adults (age 20-64) — 7 to 9 hours a day
• Elderly (age 65 and over) — 7 to 8 hours a day

Image credits: iamtheo

429,110 adults were asked about 10 types of activities and how much sleep they typically got each night.

Activities like aerobics, biking, gardening, golfing, running, weight-lifting, and yoga or Pilates are associated with better sleep habits, research finds.

Even people who just walked had healthier sleep habits had healthier sleep habits than those that did not.

It was better for sleep habits, though, to add a slightly more vigorous activity than just walking.

Household activities and childcare, though, are linked to worse sleep habits.

The conclusions come from surveys of 429,110 adults.

They were asked about 10 types of activities and how much sleep they typically got each night.

https://www.spring.org.uk/2011/05/6-easy-steps-to-falling-asleep-fast.php

Dr Michael Grandner, who led the study, said:

“Although previous research has shown that lack of exercise is associated with poor sleep, the results of this study were surprising.

Not only does this study show that those who get exercise simply by walking are more likely to have better sleep habits, but these effects are even stronger for more purposeful activities, such as running and yoga, and even gardening and golf.

It was also interesting that people who receive most of their activity from housework and childcare were more likely to experience insufficient sleep — we know that home and work demands are some of the main reasons people lose sleep.”

Dr Grandner continued:

“These results are consistent with the growing scientific literature on the role of sleep in human performance.

Lab studies show that lack of sleep is associated with poor physical and mental performance, and this study shows us that this is consistent with real-world data as well.

Since these results are correlational, more studies are needed to help us understand whether certain kinds of physical activity can actually improve or worsen sleep, and how sleep habits help or hurt a person’s ability to engage in specific types of activity.”

The study was presented at SLEEP 2015, the 29th annual meeting of the Associated Professional Sleep Societies.

Image credit: Alex

The three food types newly linked to the most restorative sleep.

Eating more fibre along with less sugar and less saturated fat has been linked to better sleep by a new study.

The more fibre people in the study ate, the longer they spent in the most restorative phase of sleep, called ‘slow wave’ or deep sleep that night.

Eating more saturated fat, though, was linked to less deep sleep.

Lower sugar intake, meanwhile, was linked to fewer arousals from sleep during the night.

Dr Marie-Pierre St-Onge, the study’s first author, said:

“Our main finding was that diet quality influenced sleep quality.

It was most surprising that a single day of greater fat intake and lower fiber could influence sleep parameters.”

The study of 26 adults also found they fell asleep faster after eating a meal prepared by a nutritionist, rather than eating a meal of their own choice.

Typically the nutritionist’s meals were higher in protein and lower in saturated fats than the meal that people spontaneously chose themselves.

After selecting their own meal, participants took an average of 29 minutes to fall asleep.

This compared with just 17 minutes for those who ate the controlled meals.

Dr St-Onge said:

“The finding that diet can influence sleep has tremendous health implications, given the increasing recognition of the role of sleep in the development of chronic disorders such as hypertension, diabetes and cardiovascular disease.”

Dr. Nathaniel Watson, President of the American Academy of Sleep Medicine, said:

“This study emphasizes the fact that diet and sleep are interwoven in the fabric of a healthy lifestyle.

For optimal health it is important to make lifestyle choices that promote healthy sleep, such as eating a nutritious diet and exercising regularly.”

The study was published in the Journal of Clinical Sleep Medicine (St-Onge et al., 2016).

Image credit: Alex