Just 7 Days Of Disrupted Sleep Can Have Serious Effects

disrupted sleepSince bad or disrupted sleep is a curse of our times, a great deal of researchers are studying and analyzing this problem with the objective to find effective solutions and inform people about the related dangers and risks.

The most recent studies have found out that chronic sleep disorders and even such a common problem as a lack of sleep are closely linked to numerous harmful health effects, including increased intolerance to stresses, higher risks for heart diseases and obesity, and many others. Poor sleep impacts our brain function and genetics, makes us prone to overeating and suffering from serious mental diseases, including even dementia. It is estimated that about 12 per cent of modern time’s Britons suffer from serious sleep disorders or sleep disturbances like sleep apnea, inability to fall asleep and insomnia, thus suffering from a chronic lack of sleep (or sleep less than 6 hours a day). This impacts their health to a great extent, regardless of such people being aware or unaware about the dangers and risks linked to sleep disturbances.

According to the newly published findings by a research group from the University of Surrey, only one week of disturbed sleep or sleeping less than 6 hours a day is enough to visit a serious damage upon our overall health. It can disrupt over 7 hundred of genes and sky rocket our risks for very serious diseases, especially infectious diseases, as well as the conditions caused by poor function of our immune system and stresses. The research involved analyzing the info collected on 26 volunteers, young men and women in good health, who suffered from sleep disorders. Their sleep, daily activities, nutrition and other relevant factors were monitored for a few weeks. The first thing that the researchers could notice was different effects of disrupted sleep and sleep deprivation on people. In particular, in some participants disrupted sleep caused hyperactivity, but in some participants, on the contrary, a lack of sleep has become a cause of being inactive, sleepy, and ineffective in their daily activities.

Further analysis has shown that chronic disrupted sleep has negative effects, first of all, on genes of such people. It primarily damages the function of the genes responsible for our metabolism, biological clock, immune system and our responses to stresses. Professor Derk-Jan Dijk, one of the study leaders and a specialist at the University of Surrey, is convinced that the findings should receive a serious public attention and contribute into public understanding of the dangers behind sleep disorders. ‘Multiple studies have shown self-reported short sleep duration – defined in most studies as less than six hours – is associated with negative health outcomes such as all-cause mortality, obesity, diabetes, cardiovascular disease and impaired vigilance and cognition,’ he wrote in the report. The findings of the British scientists were recently published in one of the online issues of the journal Proceedings of the National Academy of Sciences, and reported by a great number of the most popular mass media, both printed and online.

The study included an interesting experiment on making a person remain sleepless for about 40 hours. It gave scientists plenty of ideas about the mechanisms how disrupted sleep affects out genes and damages out overall health. It is interesting that not long ago, the findings of another study were published saying that disrupted sleep has extremely negative effects on kids, causing mainly slowed down brain activity, inability to focus and get concentrated, as well as decreased ability to think, memorize things, and think. These findings of a research group the University of Tuebingen, Germany, should be taken into account by all modern parents, and it is very important to prove modern kids with proper amounts of sleep. This issue is especially topical for those people who live in developed countries and in highly industrialized societies, who extensively use the amenities of modern technologies, including computer games, the latest communication technologies, and other various types of entertainment which is the leading cause of disrupted sleep in kids.

Experts: Spicy Food Can Cause Nightmares

Spicy FoodMany people like spicy food, and these kind of foods are especially popular in South Asian countries like China, Japan, India, Thailand, and others. Adding plenty of spices to our daily diet is sometimes linked to excellent health effects. For example, there are plenty of positive properties to benefit from using curry seasoning. Some studies suggested that using curry and curcumin is very good for reducing our risks to suffer from dementia and Alzheimer’s disease. Spices are great appetite stimulants, and such a spice as cinnamon can be used to speed up metabolism and prevent obesity. In combination with honey and ginger, it is possible to use cinnamon for reducing the symptoms of common cold, a flu, and other common respiratory system problems. Most of the specialists recommend us adding some spices to our daily diet. However, not many of those are aware about the adverse effects of consuming spicy food, especially about negative effects of a diet rich in spicy food on our sleep quality.

The idea that the diet we eat can have certain effects on our sleep is not a new one. Especially the foods we eat in 5-3 hours before going to bed play the most important role. For example, just recently it was found out that consuming alcohol beverages before going to bed can seriously affect our sleep quality. According to the recent findings published by a group of researchers at Sleep Disorders Center at the Cleveland Clinic, eating spicy foods before going to sleep is linked to developing serious sleep disorders, which can include even nightmares. For their experiments, they asked a group of about 400 volunteers to consume some Thai food before going to bed, and the scientists observed decreased sleep quality patterns in most of the participants. Also, the participants themselves reported about sleeping bad, feeling not rested, and even suffering from bad dreams, meaning that spicy food consumed affected primarily the RAM sleep of the study participants.

The scientists evaluated possible reasons why spicy foods cause such effects. There is a hypothesis that spicy foods tend to speed up metabolism in our body, make all chemical processes more active, including the processes in brain, and rise body temperature which also has negative effects on our sleep quality. As a result, such people have more active REM stage, suffer from more muscle activity, display more activities during this stage of sleep, and feel more disturbance when dreaming. For some people, it can result in seeing bad dreams, and even nightmares. It is also known that seeing nightmares is linked with some imbalances in the frontal lobe, which is also responsible for regulating memories and emotions. Therefore, disturbed sleep and seeing bad dreams is linked with poorer memory, more intense and frequent negative emotions, depressive thoughts, more effects of stresses, which all together may have quite serious effects on our overall health.

Besides, consuming spicy food has its negative effects on digestion. It stimulates digestive system, makes it work really hard and does not allow it to rest properly at night when the person is asleep. As we can see, there are plenty of factors linked to negative effects of consuming spicy foods before going to bed. According to the estimations of the scientists who conducted the experiment, the risks of suffering from nightmares after eating some spicy food before the bedtime can be as high as 9.5 per cent. Finally, the scientists are convinced that negative effects of spicy foods can be caused also by personal sensitivity to some components in such foods. Since most of the spices like ginger, cinnamon, curry, and others are not produced by European manufacturers and are mostly imported, for many people spices are something not usual. That is why some of us may even not be aware about being sensitive or having allergic reactions on some spices. Try to avoid eating heavy or spicy foods, as well as fried food or the foods rich in saturated fats, especially before going to sleep.

Alcohol And Sleep: The Connections Are Being Studied

alcohol and sleepIt is a known fact that many people sometimes use alcohol as an effective and fast sleep inducer. Drinking a glass or two of wine before going to bed always helps to relax and feel slight calls for falling asleep. In addition to that, many people who are aware about health effects of high quality red wine, which is filled with antioxidants and their health effects, find nothing bad about drinking a glass or two of wine at dinner. However, as the scientists suggest, using alcohol, even as healthy as high quality red wine, is not healthy and can not guarantee you having great sleep. The point is that after drinking some wine or stronger alcohol beverages, it can be easier to fall asleep, but it is actually much harder to have a good sleep st night and feel properly rested after the sleep.

A group of experts at the London Sleep Centre carried out a study with the main objective to to analyze the connections between consuming alcohol and sleep, and focused their thorough attention on how alcohol actually leads to sleep disruption and sleep disorders. As their findings have shown, consuming alcohol before going to bed on a regular basis can have very serious negative consequences and change normal sleep cycle of such a person. Moreover, the researchers led by Dr Irshaad Ebrahim, are convinced that those who use wine and other alcohol beverages for helping them to fall asleep faster, are at much higher risk of suffering from sleep disorders, including insomnia and other related ones. “One or two glasses might be nice in the short term, but if you continue to use a tipple before bedtime it can cause significant problems,” says the study leader and the medical director at the London Sleep Centre.

“If you do have a drink, it’s best to leave an hour and a half to two hours before going to bed so the alcohol is already wearing off,” he said. Dr. Ebrahim warns that using wine or alcohol beverages as sleep inducers can also stimulate dependence which will lead to absolutely terrible consequences. In addition to that, as the analysis by the researchers has demonstrated, consuming alcohol before the bedtime is a factor which stimulates snoring. It turned out that increasing doses of alcohol can have suppressing effects on our breathing, therefore, it can make people who never suffered from snoring start experiencing this common sleep problem. Moreover, those snorers who use alcohol as sleep inducing solution can develop a problem known as sleep apnea, a serious condition linked to short breathing interruption during sleep, thus reduced oxygen amounts coming to the brain and increased risks of very serious health conditions.

The findings of this interesting study were recently published in one of the issues of the journal Alcoholism: Clinical & Experimental Research. Other specialists gave very high value and underlined the importance of the findings. “Alcohol on the whole is not useful for improving a whole night’s sleep. Sleep may be deeper to start with, but then becomes disrupted. Additionally, that deeper sleep will probably promote snoring and poorer breathing. So, one shouldn’t expect better sleep with alcohol,” Chris Idzikowski, a Scottish expert and an official from the Edinburgh Sleep Centre commented on the findings. Remember about the mentioned links and the connections between alcohol and sleep discovered and reported by British scientists. Beware of negative effects of alcohol beverages consumed right before the bedtime, regardless of their alcohol content or possible health benefits.

A Good Nogth’s Sleep Is A Key To A Happy Family Life

Could you every imagine that a good night’s sleep can be a secret to a happy marriage? So say the scientists from the University of Berkeley, California, who studied sleep patterns and family life of American couples in order to find out the links between their sleep and success of their marriage. It was discovered that the couples free from sleep deprivation and other common sleep disorders demonstrated much better performance in various teamwork related tasks, including working together or encouraging each other. However, those who suffered from insomnia, distorted sleep or other common sleep problems tended to take marriage for granted, never showed appreciation and failed in demonstrating love and care to their partners. A Good Night's SleepIn addition to that, those participants who reported suffering from chronic and severe sleep problems like chronic insomnia were found to have very high chances of facing serious problems in their marriage, and possibly even ending up with a divorce.

Those are the conclusions that the scientists came to after analyzing the data collected on 60 American married couples of various ages, from 18 to 55. The participants were asked to make detailed reports about their sleep routine, sleep hours, and also about all their activities and emotional sides of living together. In addition, the participants were offered a few decision making and problem solving assignments counted on demonstrating clear teamwork skills. According to the findings presented on the last week of January 2012 at the annual meeting of the Society for Personality and Social Psychologists in New Orleans, there are very strong links between good sleep or being free from sleep disorders and better performance in married life. Berkeley University experts are convinced that their findings should be considered of a great importance since they explain the role that good sleep plays for developing healthy marriage relationships and living a long happy marriage.

The researchers suggest that having a good night’s sleep is important to a happy marriage since a lack of proper rest at night causes plenty of negative emotions which very often turn into negative attitude towards life and everything that surrounds chronic insomniacs, including even their family members. ‘Poor sleep may make us more selfish as we prioritise our own needs over our partner’s. You may have slept like a baby but if your partner didn’t, you’ll probably both end up grouchy. Make sure to say thanks when your partner does something nice. Let them know you appreciate them,’ that’s how Amie Gordon, one of the study leaders and a psychology expert at the University of Berkeley commented on the findings of his research group. He also underlined that this study was the first of its kind, to study the effects of good sleep on personal relationships of married people, regardless of other factors like their social status, occupation, income, the number of kids, ethnic origins, and so on.

According to the latest estimations, over two thirds of modern people reported suffering from minor or severe sleep problems, which very often interfere with their normal life development and cause serious other problems related to overall and psychological health. As the survey of 2011 by the scientists from the Mental Health Foundation has demonstrated, less than 35 per cent of modern people around the world say that they can regularly benefit from a good night’s sleep, and the specialists are afraid that poor sleep quality can very soon turn into a very serious public health concern, especially in the most developed countries of the world. A number of previous studies examined the links between bad sleep and psychological condition of people. In particular, it is reported that those who suffer from chronic sleep disorders are three times more prone to having mood swings, as well as four times more often have to face problem in interpersonal relationships compared to those people who have no sleep disorders and sleep well every night.

 

A New Interesting Solution To Stop Snoring

Treatment for snoringSnoring is a problem that is well familiar to many people. It is especially common for aging and overweight people, and very often it affects not only their life and sleep, but also those of the people around. It is estimated that in the United Kingdom, there are over three million people who suffer from this problem and are looking for in an effective treatment for snoring. Recently, there were a number of innovative approaches and technologies offered to stop snoring and sleep peacefully at night. In particular, some scientists and experts offer using certain stop snoring devices. Another effective technique involves a surgical removal of a small piece of tongue in order to prevent the condition, but this type of treatment for snoring sounds a little too aggressive. Generally, it is believed that in most cases, a simple switching to a healthy eating and practicing an active lifestyle, along with reducing body mass can also be one of the most helpful ways to stop snoring.

Nowadays, it is reported that scientists came up with one more very interesting solution for this common problem. They designed a new device named Good Morning Snore Solution, which looks like a dummy used for little babies, and the main function of this amazing technology is preventing the tongue of the sleeper from falling into the throat while the person is asleep. It is very simple to use this innovative technology. All you need to do is to take the device into your mouth before going to sleep, and stick the tip of your tongue to a special pad located on the dummy. While you are asleep, a specially designed plastic pad will keep your lips and front teeth apart, helping the dummy stay stable in your mouth and not to move during your sleep. The device also has a part resembling a bulb, which works as a kind of air pump. Before going to sleep, you should squeeze the bulb and let the air in it go, thus create a pressure and let the tip of your tongue go in the bulb. This way your tongue remains sealed up in the bulb and remains pulled up when you are asleep.

This technology helps keeping the tongue in such position which does not cause airway blockage and allows air freely come in and out, this way preventing snoring. This amazing new treatment for snoring will shortly be available for everyone for the price of £70, and very soon we all will get an opportunity to test this interesting treatment. The size of the device is compatible to the size of regular pacifier for babies, and it can be used by everyone without exceptions. The inventors say that using this device can be especially effective for those who suffer from sleep apnea, a common condition linked to temporary blockage of airways and inability of the sufferer to take a breath. Sleep apnea is linked not only to very high risk to receive reduced amounts of oxygen to brain during sleep, but also to such symptoms as fatigue, increased irritability, increased sensitivity to many infections, and other unwanted symptoms. The device Good Morning Snore Solution can help relieve the mentioned symptoms.

The device was extensively tested on a group of Canadian volunteers. 32 people who suffered from severe snoring and were looking for an effective stop snoring solution participated in the experiment. To a surprise of the scientists, just one night of using Good Morning Snore Solution helped most of the participants to reduce their number of waking up due to their own snoring for almost 50 per cent. According to the estimations of the researchers, just one night of using the device helped the volunteers to reduce their actual snoring for about 40 per cent. When the experimental part of the study was over, more than 70 per cent of the participants said that they will definitely go on using the device until their total recovery. Read more about the results of this experiment, as well as about the advantages of using this innovative technology in one of the latest issues of the Journal of Sleep and Breathing.