Category Archives: good night’s sleep

Less than 8 hours of sleep psychologically dangerous – Study

I have written extensively about how important a good night’s sleep is to living a healthy life. Now, it seems there are potential psychological vulnerabilities, too. I will give the link at the end of post.

Sleeping less than the recommended eight hours a night is associated with intrusive, repetitive thoughts like those seen in anxiety or depression, according to new research from Binghamton University, State University of New York.

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Binghamton University Professor of Psychology Meredith Coles and former graduate student Jacob Nota assessed the timing and duration of sleep in individuals with moderate to high levels of repetitive negative thoughts (e.g., worry and rumination). The research participants were exposed to different pictures intended to trigger an emotional response, and researchers tracked their attention through their eye movements. The researchers discovered that regular sleep disruptions are associated with difficulty in shifting one’s attention away from negative information. This may mean that inadequate sleep is part of what makes negative intrusive thoughts stick around and interfere with people’s lives . Continue reading

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Lack of Sleep Boosts Levels of Alzheimer’s Protein – Study

I wrote about the dangers of sleep deprivation earlier this week. Here is the opening paragraph of that post: Regular readers know that I am an old man and very highly value a good night’s sleep. That is not the way I felt 20 years ago when I was in the working world. In those days I felt strongly that sleep was an intrusion on my life and activities and resented having to do it. I got a little wiser as the years went by. Please check out my Page – How important is a good night’s sleep? for significantly more details on this very important aspect of living a long healthy life.

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Have you resolved to take better care of yourself in the new year? Here’s a relatively painless way to do it: Catch a few more zzz’s every night. A third of American adults don’t get enough sleep, according to the Centers for Disease Control and Prevention..

Chronic poor sleep has been linked to cognitive decline, and a new study from Washington University School of Medicine in St. Louis explains why: As a wakeful brain churns away through the night, it produces more of the Alzheimer’s protein amyloid beta than its waste-disposal system can handle. Levels of the protein rise, potentially setting off a sequence of changes to the brain that can end with dementia.

“This study is the clearest demonstration in humans that sleep disruption leads to an increased risk of Alzheimer’s disease through an amyloid beta mechanism,” said senior author Randall Bateman, MD, the Charles F. and Joanne Knight Distinguished Professor of Neurology. “The study showed that it was due to overproduction of amyloid beta during sleep deprivation.” Continue reading

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Filed under aging brain, Alzheimer's, Alzheimer's disease, Alzheimer's risk, brain, brain damage, brain function, brain health, good night's sleep, sleep, sleep deprivation

Why sleep deprivation affects each of us differently

Regular readers know that I am an old man and very highly value a good night’s sleep. That is not the way I felt 20 years ago when I was in the working world. In those days I felt strongly that sleep was an intrusion on my life and activities and resented having to do it. I got a little wiser as the years went by. Please check out my Page – How important is a good night’s sleep? for significantly more details on this very important aspect of living a long healthy life.

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Losing sleep in favor of some good holiday fun a few times each year is nothing to worry about, but chronic sleep deprivation can have adverse health effects. Some of us are affected more than others, however, and new research helps us understand why.

For some of us, it may be harder to perform certain cognitive tasks after a sleepless night.

With 50 to 70 million adults in the United States having a “sleep or wakefulness disorder,” the Centers for Disease Control and Prevention (CDC) consider sleep deprivation a “public health concern.”

Sleep loss is especially alarming given its status as a significant risk factor for traffic accidents and medical mishaps, as well as posing a danger to one’s health.

Insufficient sleep could increase the risk of high blood pressure, diabetes, obesity, and cancer, among others conditions.

Cognitively, sleep deprivation has a wide range of adverse effects. In fact, the CDC report that 23.2 percent of U.S. adults aged 20 and above have trouble concentrating, and another 18.2 percent say that they have trouble remembering things as a result of losing sleep. Continue reading

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Eating Fish every week linked to better sleep, higher IQ – Study

Children who eat fish at least once a week sleep better and have IQ scores that are 4 points higher, on average, than those who consume fish less frequently or not at all, according to new findings from the University of Pennsylvania published in Scientific Reports, a Nature journal.
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Previous studies showed a relationship between omega-3s, the fatty acids in many types of fish, and improved intelligence, as well as omega-3s and better sleep. But they’ve never all been connected before. This work, conducted by the School of Nursing’s​​​​​​​ Jianghong LiuJennifer Pinto-Martin and Alexandra Hanlon and Penn Integrates Knowledge Professor Adrian Raine, reveals sleep as a possible mediating pathway, the potential missing link between fish and intelligence. Continue reading

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Daylight Saving Time “fall back” doesn’t equal sleep gain – Harvard

Don’t forget to set your clock back tonight before you go to sleep.

Daylight Saving Time officially ends at 2:00 am this Sunday. In theory, “falling back” means an extra hour of sleep this weekend.
Winston Churchill once described Daylight Saving Time like this: “An extra yawn one morning in the springtime, an extra snooze one night in the autumn… We borrow an hour one night in April; we pay it back with golden interest five months later.”

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That’s an overly optimistic view. In reality, many people don’t, or can’t, take advantage of this weekend’s extra hour of sleep. And the resulting shift in the body’s daily sleep-wake cycle can disrupt sleep for several days, according to Anthony Komaroff,M.D., Executive Editor, Harvard Health Letter.

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Sorry, I couldn’t resist this one.

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The dark side of blue light – Harvard

Elsewhere in the blog I have written repeatedly about the how valuable it is to get a good night’s sleep. For a full rundown, please check out my Page – How important is a good night’s sleep?

In the meantime, here is an excellent study from Harvard Medical School on our vulnerability to our evening illumination.

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Exposure to blue light at night, emitted by electronics and energy-efficient lightbulbs, harmful to your health.

Until the advent of artificial lighting, the sun was the major source of lighting, and people spent their evenings in (relative) darkness. Now, in much of the world, evenings are illuminated, and we take our easy access to all those lumens pretty much for granted.

But we may be paying a price for basking in all that light. At night, light throws the body’s biological clock—the circadian rhythm—out of whack. Sleep suffers. Worse, research shows that it may contribute to the causation of cancer, diabetes, heart disease, and obesity. Continue reading

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Little things mean a lot

Here is a list of simple things that can make your life run better and make you a healthier person. Take it from an old guy who is still in there kicking.

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Filed under Exercise, exercise benefits, good night's sleep, happiness, sleep

Give Yourself More Credit for Doing These Things

There are some really nice positive ideas here. What seem like little things often count plenty in the big picture.

Tony

Our Better Health

Let’s do a roll call: who here has been giving themselves a hard time lately? If this is you, it’s time to cut yourself some slack! You may not realize it, but there are countless things you accomplish every day that are absolutely praiseworthy.

No, really! If we don’t give ourselves credit for the small stuff, how can we feel comfortable patting on ourselves when we accomplish something massive?

The next time you start doubting yourself and your capabilities, reflect on this list as a reminder of all that you do that is right as rain. And give yourself some credit – you really deserve it.

1. Catching Some ZZZs

Getting enough sleep every night is not an easy feat! Whether we’re a working parent of triplets or someone who is struggling with managing their anxiety levels, the fact that we get as many ZZZs as we can is a…

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Poor sleep habits related to dementia

I have written about the value of sleep for some years here. It along with walking are two of the most unappreciated aspects of living a healthy life. You can check out my Page – How important is a good night’s sleep? for more details.

I wanted to share the following video with you as it highlights another aspect of the value of a good night’s sleep.

Dr. Breus is a clinical psychologist, and is known for his expertise on sleep and health. He’s a fellow of the American Academy of Sleep Medicine,.

Poor sleep literally causes dementia. It’s one of the causes, and fixing it is one of the ways you can reverse dementia.

Dr. Breus explains exactly how lack of sleep affects your body and brain, and how disturbances in your sleep cycles can “turn on” the progression of dementia, and cause many other serious health problems too.

The good news is that you can avoid mental and physical disorders that poor sleep causes by following easy, at-home recommendations Dr. Breus will give you to cure sleep disorders and sleep peacefully all through the night.

Tony

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Filed under Alzheimer's, Alzheimer's disease, Alzheimer's risk, dementia, good night's sleep, sleep, sleep aids, sleep monitors

30 Weirdly fascinating health and body facts – Infographic

Thought you might enjoy this. I certainly did.

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Infographic created by Vapester .

Tony

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Filed under bones, good night's sleep, healthy bones, sleep deprivation, smoking, Smoking dangers

Deep sleep reinforces the learning of new motor skills

I would like to remind you that I am a strong proponent of a good night’s sleep. Check out my Page – How important is a good night’s sleep? for more information.

Medical Press reports the following:

The benefits of a good night’s sleep have become widely known, and now neuroscientists at UC San Francisco have discovered that the animal brain reinforces motor skills during deep sleep.

During non-REM sleep, bolster neural touchpoints that are directly related to a task that was newly learned while awake, while weakening neural links that are not, the researchers found.

Credit: University of California, San Francisco

“This phenomenon may be related to the notion of ‘extracting the gist’ of how to perform a novel task,” said Karunesh Ganguly, MD, PhD, associate professor of neurology. “Sleep appears to reduce that is not related to a task we are in the process of learning.”

Having a better handle on the mechanics of how sleep affects learning could lead to new medical stimulation devices, and consumer-driven wearable devices, or “electroceuticals,” which stimulate brain cells and improve learning as we snooze. Devices from some startups are headed in that direction, but so far they are designed to stimulate the brain while we are awake.

Mind Control

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Sleep aids can be risky – Harvard

Sleep is one of the most under-appreciated aspects of living a healthy life. I felt strongly enough about it to devote an entire Page – How important is a good night’s sleep? to it. My assumption was that you are using no extraneous methods of getting yourself down. I don’t recommend taking any kind of drugs to help yourself get to sleep. There are a number of relaxation methods that work wonders and have no ill effects. The Harvard Health Letter warns about taking sleep aids.

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Millions of Americans rely on prescription sleep medications, called sedative hypnotics, to fall asleep. While the drugs can help people get a decent night’s rest, they are not designed for long-term use. “Each of the pills has its own risks,” says sleep expert Dr. Lawrence Epstein, an instructor in medicine at Harvard Medical School.

Types of sleep aids

Sedative hypnotics fall into three categories.

Melatonin-receptor agonists such as ramelteon (Rozerem) leave the body quickly. They target melatonin receptors in the brain and are not thought to be habit-forming. Continue reading

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Controlling Memory By Triggering Specific Brain Waves During Sleep – IBS

Have you ever tried to recall something just before going to sleep and then wake up with the memory fresh in your mind? While we absorb so much information during the day consciously or unconsciously, it is during shut eye that a lot of facts are dispatched to be filed away or fall into oblivion. A good quality sleep is the best way to feel mentally refreshed and memorize new information, but how is the brain working while we sleep? Could we improve such process to remember more, or maybe even use it to forget unwanted memories?

I would just like to add that my Page – How important is a good night’s sleep? includes further information on how the brain benefits from good sleep habits.

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Scientists at the Center for Cognition and Sociality, within the Institute for Basic Science (IBS), enhanced or reduced mouse memorization skills by modulating specific synchronized brain waves during deep sleep. This is the first study to show that manipulating sleep spindle oscillations at the right timing affects memory. The full description of the mouse experiments, conducted in collaboration with the University of Tüebingen, is published in the journal Neuron.

The research team concentrated on a non-REM deep sleep phase that generally happens throughout the night, in alternation with the REM phase. It is called slow-wave sleep and it seems to be involved with memory formation, rather than dreaming. Continue reading

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The Best Health Advice Ever

I couldn’t have said it better myself. This is a wonderful little compilation of guidelines for a healthy life.

 

Tony

Our Better Health

The Best Health Advice Ever

Keeping your mind and body in tip-top shape is essential for living your best life. It’s difficult to attain success when you’re dragging yourself through the day, feeling stressed out, anxious, and generally unwell. That’s why you need to make yourself a priority. Focusing on your wellness is not selfish, it’s necessary for you to be able to give your best self to others. The Cheat Sheet spoke with six leading health experts about the best health advice they’ve ever received.

1. Let go of unforgiveness

Learn to forgive! At the heart of many chronic diseases is stress. At the heart of much stress is a lack of forgiveness. Not being able to let go of the past produces a lot of stress in our lives. This stress increases the incidence of hypertension, heart disease, cancer, and more.

My advice for men: Don’t be embarrassed…

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Let’s seek out health

Watching TV the other day, I was struck by how many ads there are for drugs to solve our health problems. We seem to think of drugs as some kind of permanent answer to problems that may only be temporary. Never mind that the list of side effects is often longer than the supposed benefits of taking the drugs in the first place.

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 Eat less; move more; live longer is a really simple way of living and thinking about our lives. If we put this mantra into our heads each morning, we could forget the temporary problem of weight that seems to plague most of us.

Eat good food in reasonable amounts and make sure you get some exercise every day of your life. Avoid bad habits like drinking too much alcohol and smoking. Finally, make sure you get enough sleep. Pay attention to those simple aspects of your life and you will solve a multitude of problems before they ever arise. 

The following Pages have more details on these elements:

How important is a good night’s sleep?

How many ways does smoking harm you?

Important facts about your brain (and exercise benefits)

Tony

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4 ways to boost your energy naturally with breakfast – Harvard

Healthy living requires that we make intelligent choices every day. We need to get enough sleep, eat intelligently and exercise regularly. Sleep is one of the  underappreciated aspects of living a healthy and long life. Please check out my Page – How important is a good night’s sleep? for more details.

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As you sleep, your body is hard at work digesting yesterday’s dinner. By the time you wake up, your body and brain are demanding fresh fuel. “Breaking the fast” is a key way to power up in the morning. Do it right and the benefits can last all day. Continue reading

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