Getting a consistent good night’s sleep supports normal production and programming of hematopoietic stem cells, a building block of the body’s innate immune system, according to a small National Institutes of Health-supported study in humans and mice. Sleep has long been linked to immune function, but researchers discovered that getting enough of it influenced the environment where monocytes – a type of white blood cell – form, develop, and get primed to support immune function. This process, hematopoiesis, occurs in the bone marrow.
“What we are learning is that sleep modulates the production of cells that are the protagonists – the main actors – of inflammation,” said Filip K. Swirski, Ph.D., a senior study author and director of the Cardiovascular Research Institute at Icahn School of Medicine at Mount Sinai, New York City. “Good, quality sleep reduces that inflammatory burden.”
Humans help each other — it’s one of the foundations of civilized society. But a new study by scientists at the University of California, Berkeley, reveals that a lack of sleep blunts this fundamental human attribute, with real-world consequences.
Lack of sleep is known to be associated with an increased risk of cardiovascular disease, depression, diabetes, hypertension and overall mortality. However, these new discoveries show that a lack of sleep also impairs our basic social conscience, making us withdraw our desire and willingness to help other people.
Napping, as well as sleeping too much or too little or having poor sleep patterns, appears to increase the risk for cardiovascular disease in older adults, new research shows.
The study, published Tuesday in the Journal of the American Heart Association, adds to a growing body of evidence supporting sleep’s importance to good health. The American Heart Association recently added sleep duration to its checklist of health and lifestyle factors for cardiovascular health, known as Life’s Essential 8. It says adults should average seven to nine hours of sleep a night.
“Good sleep behavior is essential to preserve cardiovascular health in middle-aged and older adults,” said lead author Weili Xu, a senior researcher at the Aging Research Center in the department of neurobiology, care sciences and society at the Karolinska Institute in Stockholm, Sweden. “We encourage people to keep nighttime sleeping between seven to nine hours and to avoid frequent or excessive napping.”
Prior research has shown poor sleep may put people at higher risk for a range of chronic illnesses and conditions affecting heart and brain health. These include cardiovascular disease, dementia, diabetes, high blood pressure and obesity. According to the Centers for Disease Control and Prevention, nearly 35% of U.S. adults say they get less than seven hours of sleep, while 3.6% say they get 10 or more hours.
Previous sleep duration studies show that sleeping too much or too little both may raise the risk for cardiovascular disease. But whether napping is good or bad has been unclear.
In the new study, researchers analyzed sleep patterns for 12,268 adults in the Swedish Twin Registry. Participants were an average of 70 years old at the start of the study, with no history of major cardiovascular events.
A questionnaire was used to collect data on nighttime sleep duration; daytime napping; daytime sleepiness; the degree to which they considered themselves a night person or morning person, based on the time of day they considered themselves most alert; and symptoms of sleep disorders, such as snoring and insomnia. Participants were followed for up to 18 years to track whether they developed any major cardiovascular problems, including heart disease and stroke.
People who reported sleeping between seven and nine hours each night were least likely to develop cardiovascular disease, a finding in keeping with prior research. Compared with that group, those who reported less than seven hours were 14% more likely to develop cardiovascular disease, and those who reported more than 10 hours were 10% more likely to develop cardiovascular disease.
Compared with people who said they never napped, those who reported napping up to 30 minutes were 11% more likely to develop cardiovascular disease. The risk increased by 23% if naps lasted longer than 30 minutes. Overall, those who reported poor sleep patterns or other sleep issues – including insomnia, heavy snoring, getting too much or too little sleep, frequent daytime sleepiness and considering themselves a night person – had a 22% higher risk
Study participants who reported less than seven hours of sleep at night and napping more than 30 minutes each day had the highest risk for cardiovascular disease – 47% higher than those reporting the optimal amount of sleep and no naps.
The jury is still out on whether naps affect cardiovascular risk across the lifespan, said Marie-Pierre St-Onge, center director for the Sleep Center of Excellence and an associate professor at Columbia University in New York City. She noted that the new research, which she was not involved in, was restricted to older adults.
Rather than trying to recoup sleep time by napping, people should try to develop healthier sleep habits that allow them to get an optimal amount of sleep at night, St-Onge said. This includes making sure the sleep environment is not too hot or cold or too noisy. Reducing exposure to bright light before going to sleep, not eating too late at night, getting enough exercise during the day and eating a healthful diet also help.
“Even if sleep is lost during the night, excessive napping is not suggested during the day,” Xu said. And, if people have persistent trouble getting enough sleep, they should consult a health care professional to figure out why, she said.
I have written about how important it is to get a good night’s sleep. You can check out my Page – How important is a good night’s sleep? I was happy to see this information on the subject by the American Heart Association.
Improving your overall sleep health could help lower your risk for high blood pressure, diabetes, obesity and other cardiovascular threats, according to new research.
Experts already knew a lack of sleep and having sleep disorders can put health at risk. But the new study looked into whether the multiple factors that go into a good night’s sleep are collectively associated with health risks.
To measure overall sleep health, the researchers created a multi-dimensional score based on the average amount of sleep each night, the consistency of bedtime and wake-up times, and how long it takes to fall asleep. They also factored in excessive daytime sleepiness and symptoms of sleep disorders such as snoring and difficulty breathing during sleep.
Going to sleep between 10:00 and 11:00 pm is associated with a lower risk of developing heart disease compared to earlier or later bedtimes, according to a study published in European Heart Journal – Digital Health, a journal of the European Society of Cardiology (ESC).
“The body has a 24-hour internal clock, called circadian rhythm, that helps regulate physical and mental functioning,” said study author Dr. David Plans of the University of Exeter, UK. “While we cannot conclude causation from our study, the results suggest that early or late bedtimes may be more likely to disrupt the body clock, with adverse consequences for cardiovascular health.”
While numerous analyses have investigated the link between sleep duration and cardiovascular disease, the relationship between sleep timing and heart disease is under-explored. This study examined the association between objectively measured, rather than self-reported, sleep onset in a large sample of adults.
Researchers from the National Cheng Kung University Hospital in Taiwan combined the results of past studies to understand the effect that listening to music can have on the quality of older adults’ sleep. Their work suggests that:
Older adults (ages 60 and up) living at home sleep better when they listen to music for 30 minutes to one hour at bedtime.
Calm music improves older adults’ sleep quality better than rhythmic music does.
Older adults should listen to music for more than four weeks to see the most benefit from listening to music.
Why Older Adults Have Trouble Getting a Good Night’s Sleep
As we age, our sleep cycles change and make a good night’s sleep harder to achieve. What does it really mean to get a good night’s sleep? If you wake up rested and ready to start your day, you probably slept deeply the night before. But if you’re tired during the day, need coffee to keep you going, or wake up several times during the night, you may not be getting the deep sleep you need.  According to the National Institute on Aging, older adults need seven to nine hours of sleep each night.
But studies have shown that 40 to 70 percent of older adults have sleep problems and over 40 percent have insomnia, meaning they wake up often during the night or too early in the morning. Sleep problems can make you feel irritable and depressed, can cause memory problems, and can even lead to falls or accidents.
I have posted numerous times about the benefits of a good night’s sleep. Now it turns out that previous head injuries can also affect night time rest.
Every year, thousands of people end up in the emergency room or hospital with minor head injuries, often diagnosed as concussions. Concussions usually result from falls, violence, bicycle accidents or sports injuries.
In the first days following a severe concussion, it is common to experience headaches, nausea, dizziness, fatigue, an increased need for sleep or difficulty sleeping.
“Most people fully recover from their problems after a short time, but some individuals suffer long-term problems that affect their quality of life, work and school,” says PhD candidate researcher Simen Berg Saksvik at the Norwegian University of Science and Technology’s Department of Psychology.
Older adults with depression may be at much higher risk of remaining depressed if they are experiencing persistent or worsening sleep problems, according to a study from researchers at Johns Hopkins Bloomberg School of Public Health.
The researchers, who published their findings online April 30 in the journal Sleep, analyzed data from almost 600 people over 60 years old who visited primary care centers in the Northeast U.S. All patients met clinical criteria for major or minor depression at the outset of the study. Continue reading →
As the COVID-19 pandemic toll continues to grow, the advice is even more relevant.
“We don’t have a proven vaccine, and we don’t have proven treatments,” said Garrett-Price, a family practice physician with Baylor Scott & White Health System in Dallas. “So, our immune system is our first line of defense.”
Although a strong immune system is helpful, he and other health experts stress the guidelines in place to battle the coronavirus’s spread remain crucial: social distancing, frequent hand-washing, avoiding touching your face with unwashed hands, and staying at home as much as possible to avoid getting COVID-19 in the first place. Continue reading →
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:
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.
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.
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…
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.
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.
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 →
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.
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 →
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.”
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.