Category Archives: good night’s sleep

March 24, 2020 · 8:43 pm

Fighting Viruses When Drugs Aren’t Available

Here is some straightforward no nonsense information on the topic of the day – and tomorrow. Straight from a doctor.

All About Healthy Choices

An illustration, created at the Centers for Disease Control and Prevention (CDC), depicts the 2019 Novel Coronavirus

We’ve all been told steps to take to minimize exposure to Covid-19

 What has not been stated often enough are the ACTIVE STEPS one must take to strengthen the immune system prior to potential exposure to this disease?

 Consider including these five essential components:

  1. Get adequate sleep:

Approx. 6-9 hours of QUALITY sleep is required to repair and restore the body to maximal function from normal exposure to environmental toxins and physical activities of daily living.

  1. Manage stress:

Discover constructive methods to deal with stress. Activities that positively impact the way you FEEL inhibit damaging hormones from weakening immune function.  Everyone has stress; learning to effectively CHANNEL it is the key to successfully managing it.

  1. Eat intelligently:

Don’t deprive yourself from foods you enjoy. These foods, however, should only be eaten AFTER a healthy, well balanced meal is consumed. Food provides both nutrition and INFORMATION…

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March 11, 2020 · 12:09 am

How our brain gets ‘washed’ during sleep

I have an entire Page of articles relating to the importance of a good night’s sleep. which you can check at your leisure. Following is yet another aspect of benefits available from sleeping.

For the first time, a new study has observed that cerebrospinal fluid washes in and out of the brain in waves during sleep, helping clear out waste.

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Recently, Medical News Today reported on a study that found that specialized immune cells are more active in the brain during sleep, busy performing maintenance work.

Researchers know that sleep is important — not just in terms of allowing the brain to re-actualize, but also for “making space” for “cleaning” processes to take place. Continue reading →

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March 7, 2020 · 12:05 am

How Sleep Is Affected by Time Changes – WebMD

We are all going to be springing forward Sunday morning as we set our clocks ahead one hour. But, is that an innocent action as far as our body is concerned? WebMd has some useful tips on the temporal alteration.

The daylight-saving time change will force most of us to spring forward and advance our clocks one hour. This effectively moves an hour of daylight from the morning to the evening, giving us those long summer nights. But waking up Monday morning may not be so easy, having lost an hour of precious sleep and perhaps driving to work in the dark with an extra jolt of java. How time changes actually affect you depends on your own personal health, sleep habits, and lifestyle.

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Moving our clocks in either direction changes the principal time cue — light — for setting and resetting our 24-hour natural cycle, or circadian rhythm. In doing so, our internal clock becomes out of sync or mismatched with our current day-night cycle. How well we adapt to this depends on several things.

In general, “losing” an hour in the spring is more difficult to adjust to than “gaining” an hour in the fall. It is similar to airplane travel; traveling east we lose time. An “earlier” bedtime may cause difficulty falling asleep and increased wakefulness during the early part of the night. Going west, we fall asleep easily but may have a difficult time waking.

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February 16, 2020 · 12:02 am

Romance, Scent, and Sleep …

I have written previously about the importance of a good night’s sleep. Must admit that I would not have guessed that one of the keys was right under my nose.

Forget counting sheep. If you really want a good night’s sleep, all you may need is your romantic partner’s favorite T-shirt wrapped around your pillow.

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New research accepted for publication in the journal Psychological Science suggests that the scent of a romantic partner can improve your quality of sleep. This is true regardless of whether or not you are consciously aware that the scent is even present. Continue reading →

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January 25, 2020 · 12:07 am

6 Resolutions for a Happy – and Healthy – New Year – Johns Hopkins

This is probably something more appropriate for with first week of January, not the fourth. Better late than never. Johns Hopkins Medicine has some very useful information here.

The new year can be an exciting time, brimming with the promise of fresh starts and new beginnings. It’s also an opportunity to recommit to your health and well-being: Eat better. Exercise three times each week. Drink more water.

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Creating these resolutions is easy enough. Sticking to them beyond the month of January, however, is another story. Continue reading →

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January 13, 2020 · 12:09 am

Losing one night’s sleep may increase blood levels of Alzheimer’s biomarker – Study

I have written repeatedly about getting a good night’s sleep. You can check my page – How important is a good night’s sleep?  for more details. Regular readers also know about my concern about cognition and the vulnerability of an aging brain because of the Alzheimer’s Disease and dementia in my family.

A preliminary study by researchers at Uppsala University has found that when young, healthy men were deprived of just one night of sleep, they had higher levels of tau – a biomarker for Alzheimer’s disease – in their blood than when they had a full, uninterrupted night of rest. The study is published in the medical journal Neurology.

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Tau is a protein found in neurons and the protein can form into tangles. These accumulate in the brains of people with Alzheimer’s disease. This accumulation can start decades before symptoms of the disease appear. Previous studies of older adults have suggested that sleep deprivation can increase the level of tau in the cerebral spinal fluid. Trauma to the head can also increase circulating concentrations of tau in blood.

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November 26, 2019 · 12:08 am

Science underestimated dangerous effects of sleep deprivation

I have written numerous times about the importance of a good night’s sleep. Here is further news about the damages of sleep deprivation.

Michigan State University’s Sleep and Learning Lab has conducted one of the largest sleep studies to date, revealing that sleep deprivation affects us much more than prior theories have suggested.

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Published in the Journal of Experimental Psychology: General, the research is not only one of the largest studies, but also the first to assess how sleep deprivation impacts placekeeping – or, the ability to complete a series of steps without losing one’s place, despite potential interruptions. This study builds on prior research from MSU’s sleep scientists to quantify the effect lack of sleep has on a person’s ability to follow a procedure and maintain attention. Continue reading →

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November 24, 2019 · 12:05 am

Yoga and physical therapy as treatment for chronic lower back pain also improves sleep

Yoga and physical therapy (PT) are effective approaches to treating co-occurring sleep disturbance and back pain while reducing the need for medication, according to a new study from Boston Medical Center (BMC). Published in the Journal of General Internal Medicine, the research showed significant improvements in sleep quality lasting 52 weeks after 12 weeks of yoga classes or 1-on-1 PT, which suggests a long-term benefit of these non-pharmacologic approaches. In addition, participants with early improvements in pain after 6 weeks of treatment were three and a half times more likely to have improvements in sleep after the full, 12-week treatment, highlighting that pain and sleep are closely related.

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Previous research from BMC discovered that yoga and PT are similarly effective for lowering pain and improving physical function, reducing the need for pain medication. In this study, results for sleep improvements were compared over a 12-week intervention period and after 1 year of follow-up.The image is in the public domain.

Sleep disturbance and insomnia are common among people with chronic low back pain (cLBP). Previous research showed that 59% of people with cLBP experience poor sleep quality and 53% are diagnosed with insomnia disorder. Medication for both sleep and back pain can have serious side effects, and risk of opioid-related overdose and death increases with use of sleep medications. Continue reading →

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November 16, 2019 · 12:23 am

More Americans struggle to fall asleep, stay asleep – Study

Getting the recommended seven to eight hours of sleep every night is a struggle for most people, but even those who do may not have the best sleep.

New research from Iowa State University finds more Americans have trouble falling asleep and staying asleep. The changes were independent of sleep duration, and difficulties were most prevalent in people with healthy sleep length, the findings show. The study, published in the journal Sleep Health, is one of the first to look at how multiple dimensions of sleep health change over time.

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November 2, 2019 · 9:05 am

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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October 8, 2019 · 9:28 pm

Craving junk food after a sleepless night?

I am a big believer in getting a good night’s sleep. When I was in the working world I thought of sleep as an unwelcome interruption in my life. I couldn’t have been more wrong. Sleep is a wonderful chance for the brain to reboot and your body to repair any physical mishaps. To learn more about the value of sleep please check out my Page – How important is a good night’s sleep?

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Sleep-deprived subjects gobbled doughnuts and potato chips
Brain zeroes in on smells of energy-rich food
After sleepless night, your ‘tired’ nose fails to talk to brain regions directing food choices

When you’re sleep-deprived, you tend to reach for doughnuts, fries and pizza. A new Northwestern Medicine study has figured out why you crave more calorie-dense, high-fat foods after a sleepless night — and how to help thwart those unhealthy choices. Continue reading →

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October 6, 2019 · 12:09 am

Heart and brain health – Infographic

I have written about the brain benefits of exercise time and again. Here, is some further info on benefits for the brain and heart.

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September 19, 2019 · 12:09 am

8 Tips to curb overeating – Tufts

No matter how much you exercise, you can’t outrun your fork. If you are eating too much, you may be doing serious damage to yourself. Tufts Health & Nutrition Letter offers the following ideas.

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These tips may help to curb overeating:

–Focus on NUTRITIONAL quality of food. Highly-processed foods may be more likely to trigger craving and overeating.

–Avoid distractions. Focus on the food you’re eating and slow down to increase odds of recognizing when you’ve had enough.

–Don’t get too hungry. It may be harder to control food intake and choices when the body’s systems are all screaming for food.

–Address stress. Look for ways to cut down on exposure to stressful situations. Try stress-reducing techniques such as meditation and exercise to cut down on stress eating.

–Avoid temptation. Fill your pantry with healthy choices that you enjoy, not highly-palatable highly-processed junk food.

–Listen to your body. Eat when you are hungry and stop when you are satisfied.

–Get enough Sleep. Ensure you get at least seven hours a night.

–Support policy change. Government and industry policy changes can improve access to healthy choices and make portions smaller.

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June 15, 2019 · 5:49 am

Tips on living a longer life – WebMD

Regular readers know that I am a big fan of WebMD. I often quote from them to share ideas with readers. They have just run an item on living longer that has some wonderful suggestions. By no small coincidence, I have also included many of the same suggestions in this blog over the past nine plus years. However, here are a few that were new to me:

Profiles of two partners looking at each other while arm wrestling

Profiles of two partners looking at each other while arm wrestling

“Be Conscientious – An 80-year study found one of the best predictors of a long life is a conscientious personality. Researchers measured attributes like attention to detail and persistence. They found that conscientious people do more things to protect their health and make choices that lead to stronger relationships and better careers. “

As a person who considers himself to be conscientious I was happy to learn that it may be instrumental in my living longer.

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February 18, 2019 · 9:14 am

6 Tips for successful aging

Simple, but not easy, is a common description that I seem to hear all the time. I have accumulated some simple, and I hope easy, tips for successful aging. These are from Dana Corp.’s Brain in the News.

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1. Be physically active – 30 minutes a day – three days a week. Easy peasy.

2. Reduce your cardiovascular risk factors – including hypertension, diabetes and smoking.

3. Manage your medications by reviewing them with a clinician and learning about their effects on your cognitive health.

4. Be socially and intellectually active.

5. Get enough sleep. I can’t stress this enough. If  you want to know more about this utterly simple step, please check out my Page – How important is a good night’s sleep?

6. Guard against delirium, a decrease in cognitive function that can be triggered by hospitalization, medications and certain illnesses.

 

Tony

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December 18, 2018 · 12:07 am

How many hours of sleep do you need?

I started writing this blog in March of 2010. In the beginning my only concern was losing weight. I have since developed my focus to living a healthy and long life with my mental faculties intact in the home stretch. In order to achieve that, some very important, but often overlooked aspects of living must be observed. Regular, hopefully daily exercise, will keep our organic machine humming. By all means one needs to avoid a sedentary lifestyle. Intelligent eating is a sine que non. And. last, but not least, one needs to get enough sleep. Sleep is a reboot for the brain. Essential for a healthy life. Herewith, some superb guidelines from the National Sleep Foundation.

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Common lore would have you believe that everyone needs seven to nine hours of sleep a night to feel their best—and for the majority of adults, that’s true. However, there is (unfortunately!) no one-size-fits-all answer. Many factors (like age, your body’s base or innate need for sleep, age, sleep quality, pregnancy, and sleep debt) play a role in establishing your particular “magic number.” As you age, your sleep needs change — older adults may need less sleep, seven to eight hours after age 65, for example, than their  younger counterparts. Continue reading →

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