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Skimp on Sleep and You Just May Wind Up Sick

Posted 14 days ago by Drugs.com

THURSDAY, Feb. 9, 2017 – Ever noticed that when you try to "do it all," the one thing you can count on is getting sick? Now, a new study suggests why: if you don't get enough sleep, your immune system seems to suffer. The finding comes from a study of 11 pairs of twin adults. Each pair of twins had significantly different sleeping routines. The researchers found that the twin who regularly slept less also turned out to be the one with the less potent immune system. "This is the first study to show suppressed immune gene expression in chronic sleep deprivation," said study lead author Dr. Nathaniel Watson. He's a professor of neurology at the University of Washington Medicine Sleep Center in Seattle. That, added Watson, could explain why prior research has shown that "if you expose a sleep-deprived person to a rhinovirus they are more likely to get the common cold than a person who has ... Read more

Related support groups: Xanax, Sleep Disorders, Klonopin, Insomnia, Clonazepam, Ativan, Valium, Fatigue, Lorazepam, Alprazolam, Diazepam, Temazepam, Cold Symptoms, Librium, Restoril, Xanax XR, Sleep Apnea, Sore Throat, Oxazepam, Immunosuppression

Stress Busters

Posted 17 days ago by Drugs.com

-- Sleep experts estimate that up to 50 percent of all insomnia is caused by stress. If stress wakes you up in the middle of the night, here's what you can do to put yourself back to sleep: 1. If you haven't already, set an alarm for when you need to wake up, and then turn the clock around so you're not watching the minutes tick by. 2. Notice any anxiety you might be feeling in your chest and see if you can gradually let that go with each "out" breath. Really imagine your stress leaving your body with every "out" breath. 3. After you begin to calm down, try meditating by counting every "in" breath and every "out" breath: 1-2, 3-4, 5-6 and so forth. If you lose count simply come back to 1 again. 4. If it's relatively quiet, try meditating on the sounds you are hearing inside and outside the room. When your mind wanders bring it back to focusing on the sounds. 5. If that doesn't work you ... Read more

Related support groups: Xanax, Sleep Disorders, Klonopin, Insomnia, Clonazepam, Ativan, Valium, Fatigue, Lorazepam, Alprazolam, Diazepam, Temazepam, Librium, Drowsiness, Restoril, Xanax XR, Sleep Apnea, Oxazepam, Halcion, Serax

Sleep: The Great Motivator

Posted 3 Feb 2017 by Drugs.com

FRIDAY, Feb. 3, 2017 – If you really want to follow through on your New Year's resolutions, make sure you get enough sleep. That's the advice of Michigan sleep specialist Dr. Cathy Goldstein. Adequate sleep is a key component when trying to achieve goals – whether it's healthier eating, more exercise, quitting smoking, improving relationships or getting ahead at work, she said. "We definitely take sleep as a luxury; it's not," said Goldstein, an assistant professor of neurology in the University of Michigan Sleep Disorders Centers. People who don't get enough sleep are more likely to make poor food choices and to eat more, Goldstein said in a university news release. They're also less likely to feel motivated to exercise or stick to their no-smoking plan; more likely to be in a bad mood; and they're probably less productive at work, she said. Goldstein advised getting seven to eight ... Read more

Related support groups: Xanax, Obesity, Sleep Disorders, Klonopin, Insomnia, Clonazepam, Ativan, Valium, Fatigue, Lorazepam, Alprazolam, Smoking, Diazepam, Smoking Cessation, Temazepam, Librium, Drowsiness, Restoril, Xanax XR, Sleep Apnea

Time Outdoors May Deliver Better Sleep

Posted 2 Feb 2017 by Drugs.com

THURSDAY, Feb. 2, 2017 – Spending time in the outdoors may improve your sleep, a small study suggests. Researchers found that a week of winter camping reset the body's "clock" to be more in tune with nature's light-and-dark cycle. The result was longer sleep. The findings, the study authors said, add to evidence that time in the sun and the dark helps people get to sleep at a decent hour. The study also highlights how modern living – so heavy on artificial light – may thwart our sleep. "It's clear that modern environments do influence our circadian rhythms," said Kenneth Wright, the study's senior researcher. Circadian rhythms refer to the shifts in the body's biological processes that happen over 24 hours, partly in response to light and darkness. But while our ancestors may have gone to bed early and risen with the sun, that's not true today, said Wright, a professor at the ... Read more

Related support groups: Xanax, Sleep Disorders, Klonopin, Insomnia, Clonazepam, Ativan, Valium, Fatigue, Lorazepam, Alprazolam, Diazepam, Melatonin, Temazepam, Librium, Restoril, Xanax XR, Oxazepam, Halcion, Serax, Triazolam

Health Tip: Make Sleep a Priority

Posted 17 Jan 2017 by Drugs.com

-- Are you sabotaging your own attempts to get more shuteye? The National Sleep Foundation suggests: Identify and correct any unhealthy sleep habits. Instead of checking your smartphone just before bed, do something relaxing, such as meditating. Prepare your bed well before bedtime. Wash and change bedsheets regularly. Read more

Related support groups: Xanax, Sleep Disorders, Klonopin, Insomnia, Clonazepam, Ativan, Ambien, Valium, Fatigue, Lorazepam, Alprazolam, BuSpar, Diazepam, Benadryl, Nightmares, Hydroxyzine, Zolpidem, Buspirone, Melatonin, Temazepam

Sleep Loss Tied to Changes in Gut Bacteria

Posted 11 Dec 2016 by Drugs.com

FRIDAY, Dec. 9, 2016 – Getting too little sleep alters the balance of bacteria in the gut, a change that's linked to certain metabolic conditions, including obesity and type 2 diabetes, new research shows. For the study, European researchers limited the sleep of nine healthy men who were a normal weight to examine how sleep loss affects the number of types of bacteria in the gut. For two days in a row, the men slept only four hours a night. The study showed the diversity of gut bacteria didn't change but sleep loss did alter the balance of the existing groups of bacteria. The study results were published recently in the journal Molecular Metabolism. These changes parallel some of the differences seen when obese people have been compared with normal-weight people in other studies, senior study author Dr. Jonathan Cedernaes, said in a journal news release. He's with Uppsala University in ... Read more

Related support groups: Sleep Disorders, Insomnia, Fatigue, Drowsiness, Night Terrors, Gastrointestinal Disorders, Sleep Apnea, Narcolepsy, Insomnia - Stimulant-Associated, Hypersomnia, Obstructive Sleep Apnea/Hypopnea Syndrome, Shift Work Sleep Disorder, Alcohol-Induced Sleep Disorder, REM Sleep Behavior Disorder

Missing Just 1 Hour of Sleep May Double Drivers' Crash Risk

Posted 6 Dec 2016 by Drugs.com

TUESDAY, Dec. 6, 2016 – Missing just an hour or two of sleep at night nearly doubles your chances of a car crash the next day, a new report suggests. And getting behind the wheel after only four to five hours of shut-eye quadruples that risk. That's comparable to driving with a blood alcohol concentration considered legally drunk, the AAA Foundation for Traffic Safety researchers warned. "This is the first study to actually quantify the relationship between lack of sleep and the risk of being involved in a motor vehicle crash," said report author Brian Tefft, who added that the risk of sleep-impaired driving has long been "underestimated and underappreciated." The U.S. National Highway Traffic Safety Administration (NHTSA) recognizes the problem and will soon issue a national strategy to combat drowsy driving, said Bryan Thomas, the federal agency's communications director. "Not ... Read more

Related support groups: Sleep Disorders, Insomnia, Fatigue, Drowsiness, Sleep Apnea, Hypersomnia, Obstructive Sleep Apnea/Hypopnea Syndrome, Shift Work Sleep Disorder, REM Sleep Behavior Disorder, Alcohol-Induced Sleep Disorder

Web-Based Help for Insomnia Shows Promise

Posted 30 Nov 2016 by Drugs.com

WEDNESDAY, Nov. 30, 2016 – People find help for all sorts of maladies online. Now, insomnia might be one of them. A web-based interactive program may help chronically sleepless individuals get needed shuteye without taking medication or spending time on a therapist's couch, a new study suggests. The six-week program uses cognitive behavior therapy techniques – a standard treatment for insomnia – to help reset sleep patterns, the researchers said. People who participated in the program "experienced significant and clinically meaningful improvements in their sleep, compared to those who were given online patient education," said lead researcher Lee Ritterband. Moreover, the results are "similar to outcomes reported in trials that included face-to-face cognitive behavior therapy," said Ritterband. He is a professor at the University of Virginia School of Medicine's department of ... Read more

Related support groups: Xanax, Sleep Disorders, Klonopin, Insomnia, Clonazepam, Ativan, Valium, Fatigue, Lorazepam, Alprazolam, Diazepam, Temazepam, Librium, Drowsiness, Restoril, Xanax XR, Sleep Apnea, Oxazepam, Halcion, Serax

Sleep Can Affect Male Fertility

Posted 19 Oct 2016 by Drugs.com

WEDNESDAY, Oct. 19, 2016 – Sleeping too little or too much can affect a man's ability to impregnate his partner, new research suggests. The "sweet spot" appears to be 7 to 8 hours of sleep a night, said study author Lauren Wise, a professor of epidemiology at Boston University School of Public Health. Among the 790 couples the researchers followed, "we found both short and long sleep duration – less than 6 hours or 9 or more per night – were associated with a reduced probability of pregnancy," Wise said. Using 8 hours of sleep as the reference point, men who slept less than 6 or more than 9 hours a night "had a 42 percent reduced probability of conception in any given month," she added. The main explanation is most likely hormonal, Wise said. Fertility experts know that testosterone is crucial for reproduction and the majority of daily testosterone release in men occurs during sleep, ... Read more

Related support groups: Sleep Disorders, Insomnia, Fatigue, Female Infertility, Drowsiness, Sleep Apnea, Hypersomnia, Oligospermia, Obstructive Sleep Apnea/Hypopnea Syndrome, Shift Work Sleep Disorder, REM Sleep Behavior Disorder

Health Tip: Find a Fun Alarm Clock

Posted 6 Sep 2016 by Drugs.com

-- If you have a tough time getting out of bed in the morning, a fun alarm clock that eases the transition into your day may help. Try these suggestions from the National Sleep Foundation: Look for an alarm clock that's functional, not just pretty. Make sure the buttons are easy to find when you're groggy first thing in the morning. Skip alarm clocks that emit bright blue light that can interfere with sleep. Opt for one that uses softer amber, orange or red to help you sleep more soundly. Choose an alarm clock that wakes you with a sound that you enjoy, whether that's the news, your favorite music or nature sounds. Consider one that gradually increases the volume to gently rouse you. Look for fun features that make sure you won't oversleep. Some alarm clocks have a light that turns on slowly at the time you should wake. Others vibrate the bed to help wake you. Read more

Related support groups: Sleep Disorders, Insomnia, Fatigue, Nightmares, Drowsiness, Sleep Apnea, Narcolepsy, Hypersomnia, Obstructive Sleep Apnea/Hypopnea Syndrome, Non-24-Hour Sleep Wake Disorder, Shift Work Sleep Disorder, Jet Lag, REM Sleep Behavior Disorder

Sleep Is Key to College Success

Posted 17 Aug 2016 by Drugs.com

WEDNESDAY, Aug. 17, 2016 – It can be hard for college students to get enough sleep, and that can affect their physical and mental well-being, a sleep expert says. "A bad night's sleep or chronically not getting enough sleep can affect every aspect of our lives," said Dr. Aneesa Das, assistant director of the sleep medicine program at Ohio State University's Wexner Medical Center. "It can affect how we perform in school, our immunity and our emotions. When we're tired, we're more prone to infections, more likely to get into arguments and less likely to participate in activities we enjoy," she said in a university news release. One important tip is to keep up with schoolwork so you don't have to pull all-nighters. "When you are sleep-deprived, you don't think as clearly. Staying up all night to study can backfire and affect performance on exams. If you can't avoid an all-nighter, do it ... Read more

Related support groups: Sleep Disorders, Insomnia, Insomnia - Stimulant-Associated, Shift Work Sleep Disorder, REM Sleep Behavior Disorder

Don't Lose Sleep Over Screentime at Night

Posted 16 Aug 2016 by Drugs.com

TUESDAY, Aug. 16, 2016 – Daytime exposure to bright light may reduce the sleep-disrupting effects of blue light from smartphones and tablet computers, a new study suggests. Previous research has shown that evening use of devices that emit blue light interferes with sleep. In the new study, researchers at Uppsala University in Sweden assessed how evening use of a tablet computer affected 14 young people who had been exposed to bright light during the day. "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," study first author Frida Rangtell said in a university news release. She is a doctoral student in neuroscience at Uppsala. Senior author Christian Benedict, an associate professor of neuroscience, said the results suggest that daytime exposure to bright light through ... Read more

Related support groups: Sleep Disorders, Insomnia, Fatigue, Drowsiness, Hypersomnia, Shift Work Sleep Disorder, REM Sleep Behavior Disorder

Brain Relies on Two Timekeepers for Sleep

Posted 12 Aug 2016 by Drugs.com

FRIDAY, Aug. 12, 2016 – Both an internal "clock" and an internal "hourglass" affect how different parts of your brain respond to sleep deprivation, a new study shows. The Belgian researchers said these findings could eventually aid in the understanding of sleep disorders, and help folks who work night shifts or those with jet lag. The study involved 33 healthy young people who volunteered to stay awake for 42 hours and have their mental sharpness tracked along the way. Sleep scientists from the University of Liege used MRI scans to chart the volunteers' brain activity as they performed tests of attention and reaction time. Not surprisingly, their performances dulled as their sleep deprivation worsened. But the brain scans revealed a complicated interaction between two basic biological processes: the body's central "circadian rhythm," which pushes people to be awake and active during ... Read more

Related support groups: Sleep Disorders, Insomnia, Fatigue, Nightmares, Drowsiness, Night Terrors, Sleep Apnea, Narcolepsy, Cataplexy, Prevention of Cardiovascular Disease, Sleep Paralysis, Insomnia - Stimulant-Associated, Cardiovascular Risk Reduction, Hypersomnia, Obstructive Sleep Apnea/Hypopnea Syndrome, Shift Work Sleep Disorder, Non-24-Hour Sleep Wake Disorder, Jet Lag, Alcohol-Induced Sleep Disorder, REM Sleep Behavior Disorder

Health Tip: Considering a Sleep Study?

Posted 21 Jul 2016 by Drugs.com

-- If you can't find a way to get to sleep, a sleep study may help you figure out what's behind your insomnia. The National Sleep Foundation says a sleep study may help if: Your doctor can't figure out what's causing your sleep problems. You've tried treatments for sleep issues without success. You have significant daytime drowsiness or chronic snoring. You wake up often throughout the night, or have trouble falling asleep. Read more

Related support groups: Sleep Disorders, Insomnia, Fatigue, Nightmares, Drowsiness, Night Terrors, Sleep Apnea, Narcolepsy, Cataplexy, Sleep Paralysis, Insomnia - Stimulant-Associated, Hypersomnia, Obstructive Sleep Apnea/Hypopnea Syndrome, Shift Work Sleep Disorder, Non-24-Hour Sleep Wake Disorder, REM Sleep Behavior Disorder, Alcohol-Induced Sleep Disorder

Sufficient Sleep May Help Protect Men Against Diabetes: Study

Posted 29 Jun 2016 by Drugs.com

WEDNESDAY, June 29, 2016 – Too much or too little sleep may raise the risk of diabetes in men, but not women, a study by European researchers suggests. "Even when you are healthy, sleeping too much or too little can have detrimental effects on your health. This research shows how important sleep is to a key aspect of health – glucose [sugar] metabolism," said senior study author Femke Rutters. She's with the VU Medical Center in Amsterdam, the Netherlands. The study involved nearly 800 healthy adults in 14 European countries. Compared to men who slept about seven hours a night, the men who slept the most or the least were more likely to have an impaired ability to break down sugar and to have higher blood sugar levels, the research found. This put them at increased risk for diabetes, the investigators said. But compared to women who slept an average amount, the women who slept the ... Read more

Related support groups: Diabetes, Type 2, Sleep Disorders, Insomnia, Insulin Resistance, Pre-Diabetes, Diabetes Mellitus, Abnormal Glucose Tolerance, Shift Work Sleep Disorder, REM Sleep Behavior Disorder

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