Fall bustles with the start of school and the continual grind at work. It's easy to skimp on your rest. We’ve got five reasons for you to make sleep a priority, and five health issues that could be ruining your rest.

1. Plenty of R&R (rest and relaxation) can boost your mood, focus and energy. Conversely, people with poor sleep habits experience higher levels of stress, depression and anxiety.

2. Want your kids to get A’s and B’s? Make sure they catch their Z’s. Well-rested equals alert in the classroom, and a regular sleep routine may boost math and literacy scores. Some schools are even starting later in an effort to help kids improve learning.

3. Reap the benefits of beauty sleep. When the body is sleep-deprived it produces more of the stress hormone cortisol. Cortisol can cause weight gain and oily skin.

4. Getting your eight hours in could cut your risk for chest pain, heart attack and stroke. A recent study by West Virginia University indicates that people who sleep five hours daily are more than twice as likely to experience these problems.

5. Rest is a responsibility, and apparently so is justice. In a study that appears in SLEEP, Swedish naval officers were more likely to act morally and make moral judgments when fully rested.

Maybe you want to get your shut-eye but can’t quite get your eyes to shut? Sleeplessness plagues 60 million Americans. These are just a few health problems that could be keeping you up at night:

1. Your thyroid helps regulate your sleep patterns. An overactive thyroid (hyperthyroidism) can cause difficulty sleeping, fatigue and irritability.

2. Believe it or not, menstruation can affect your sleep patterns. Two in three women experience menstrual insomnia—disturbed sleep due to tossing and turning and general menstrual discomfort.

3. Maybe you do sleep, but continue to experience tiredness regardless of how much sleep you get? If you snore, have a dry throat on waking or regularly become irritable, you may want to talk to your doctor. This could be a symptom of sleep apnea.

4. Your sweetie slumbers soundly while you lay awake at night, so you decide to wake him up. Sound familiar? Ladies, you may have a case of sleep envy. You’re not alone, either. Up to 40 percent of women envy the ease with which their darlings doze. Jealous much?

5. Some people toss and turn through the night before finding sleep. If this is caused by painful or irritating tingling or tugging in your lower limbs, you may have a condition known as restless leg syndrome (RLS).

Want to keep up with the latest sleep science? Visit the National Sleep Foundation site or check out the journal SLEEP.

"We have a problem in America with sleep," Dr. Maurice Ohayon, director of the Stanford University Sleep Epidemiology Research Center, told ABC News in an interview. One in five Americans are "excessively sleepy". Sleep deprivation and sleep apnea top the list of culprits.

If you’re suffering from fatigue and irritability and frequently need naps throughout the day despite a full night’s sleep, then you may be affected by excessive sleepiness, also known as hypersomnia. You’re not alone, either. According to a recent study by Stanford University, as many as one in five Americans may be affected by the disorder.

Hypersomnia is more common in people under the age of 25; it’s also more common in women and people who are overweight or obese. Symptoms progress gradually, which makes this malady hard to detect.

Conditions such as sleep apnea and underlying sleep disorders may contribute to the problem, but the Stanford research team believes the real issue may be a general lack of sleep.

“Insufficient sleep is plaguing the American population and is one of the leading factors for excessive daytime sleepiness,” lead researcher Dr. Maurice Ohayon said in a press release. “Sleepiness is underestimated in its daily life consequences for the general population, for the shift workers and for the people reducing their amount of sleep for any kind of good reasons,” he says. “It is always a mistake to curtail your sleep.”

You've heard of toning your abs and working your glutes, but what about your throat? As it turns out, throat exercises could relieve symptoms of sleep apnea.

Sleep apnea—apnea literally means “without breath” in Greek—affects more than 12 million Americans and causes on-again, off-again breathing throughout the night. People with sleep apnea may also experience loud snoring and/or feel tired despite getting a full night’s sleep.

There are two main types of sleep apnea—central sleep apnea, which occurs when the brain doesn’t send signals to the brain to breathe; and the more common obstructive sleep apnea, which occurs when throat muscles relax.

A person with obstructive sleep apnea syndrome (OSAS) usually experiences disrupted breathing and poor sleep quality. For this study, 15 people with moderate OSAS did breathing exercises every day for 3 months. Another 16 did what were known as oropharyngeal (throat) exercises using a breathing machine.

Not unlike a stair master that works your thighs, the breathing machine works your throat using what’s known as continuous positive airway pressure (CPAP). The machine continuously pumps air through a mask to force air passages open during inhalation. Each session lasts for roughly 30 minutes.

Participants who did the breathing exercises did not show any significant improvements at the end of the experiment, but those who used CPAP had a lower neck circumference, snored less frequently and intensely, and experienced better sleep quality. The overall severity of their condition was reduced by a whopping 39 percent.

“Oropharyngeal exercises significantly reduce OSAS severity and symptoms,” authors of the study concluded. “(These exercises) represent a promising treatment for OSAS.”

Learn more about sleep apnea from the American Sleep Apnea Association, or read the source article from the New York Times.

Some folks around the globe are starting the night off with a bang—literally. People with a rare sleep disorder known as “exploding head syndrome” go to sleep at night only to be awakened a few hours later by a loud crash.

Exploding head syndrome is more common in women than men, and people with the disorder are usually in their 50s or older. Once a person has had an incident, sometimes called an auditory sleep start, he or she may not experience one again for long periods of time, if at all.

What’s unusual about the disturbance is it’s only heard inside the mind. It has been compared to thunder or an explosion that lasts just moments before the person wakes up. Episode-induced anxiety sometimes causes heavy breathing, rapid heartbeat and cold sweats.

Exploding head syndrome doesn’t cause swelling or damage, but on occasion the episode may be described as a headache. In some instances, people with the disorder may also see flashes of light. This is called a visual sleep start.

According to the American Sleep Association (ASA), the disorder has been linked with stress and fatigue. Episodes often come in clusters and are relatively erratic.

The ASA does caution people who think they might have the disorder to speak with their doctors. Similar experiences may be the result of medication or other conditions. Distress over episodes also could lead to insomnia.

Although the exact cause isn’t known, the ASA says that a regular sleep routine and calming activities before bed may help prevent incidents.

Lauren Johnson has been sneezing a lot lately. Up to 12 times a minute, every day, almost all day, for a month. Lauren, 12, has been diagnosed with PANDAS, a disorder linked with strep.

PANDAS, Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcus, is a rare new syndrome causing controversy in the medical world.

“In this condition, what typically happens is, following a strep infection like strep pharyngitis, the child will develop a sudden onset of either tics or OCD-type behavior,” pediatric neurologist Dr. Rosario Trifiletti said in an interview with MSNBC. “In many patients, they have a tendency towards tics, and the strep infection can make it a lot worse.”

PANDAS usually develops sometime between age three and puberty. Symptoms include OCD or tic disorders, episodic severity, hyperactivity/adventitious movements, and association with streptococcal infections. Episodes are associated with separation anxiety, mood changes, bed-wetting and disturbed sleep.

If a child has a strep infection with episodes on three different occasions, this may be a sign he or she has the disorder. There are currently no lab tests that can confirm the disorder, and there is currently no know cure for PANDAS.

Still, Lauren’s mother, Lynn, has found some relief in knowing why her daughter can’t seem to stop sneezing:

“It’s bittersweet,” she says. “We have a direction to go towards, but there’s not a lot of answers. There needs to be more research done, more funding for research, more answers so we can treat her effectively.”

Lauren is being treated with antibiotics and steroids for the disorder. Luckily, Lauren says she’s getting used to the sneezing.

Sunshine actually may put pep in your step and improve your thinking skills. A study by the University of Alabama at Birmingham shows that the amount of sunlight you are exposed to may boost your cognitive ability.

The study examined the seasonal role and amount of sunlight exposure (referred to as insolation) on patients’ energy levels and cognitive ability. Researchers hypothesized that greater insolation would boost both energy and mental functioning.

This was found to be very true for patients with depression. Sunlight plays a huge role in the body’s circadian (daily) rhythm. Alzheimer’s, for example, has been associated with low blood flow to the cerebrum, yet another of sunlight’s effects.

Individuals who got less sun exposure were more likely to experience an irregular circadian rhythm, similar to Seasonal Affective Disorder (SAD), also known as seasonal depression. Several studies have been conducted in the past to examine the effect of sunlight and seasonal changes on mood in people with depression, but this was the first to study the effects of both on thought processes.

"We think some of the same physiological mechanisms that affect depression also affect cognitive function,” says Shia Kent, author of the study and doctoral candidate at the School of Public Health at the University of Alabama at Birmingham. “These same hormone systems have been implicated in a number of mental disorders and cognitive disorders.”

One key to this relationship lies in the suprachiasmatic nuclei (SCN), a region of the brain responsible for processing information from the eyes and stimulating hormones.One of the SCN’s roles is to prevent the pineal gland from converting serotonin into melatonin, a hormone that triggers sleepiness.

The retina sends light information to the SCN, slowing the brain’s production of melatonin and serotonin—both associated with cognitive functioning—during the day or in a well-lit room. Without this process, the body’s natural rhythm is disrupted. Similar disruptions have been associated with sleep disorders and memory problems in otherwise healthy individuals.

Participants in the study hailed from an area of the United States known as the “stroke belt”—Arkansas, Louisiana, Tennessee, Mississippi, Alabama, Georgia, North Carolina, and South Carolina. Nearly 14,500 men and women over age 45 (44% African-American, 56% white) with no history of a stroke included in the final model were questioned using the Reasons for Geographic and Racial Differences in Stroke (REGARDS) Study.

Cognitive functioning was measured via telephone interviews, while weight, height and blood pressure were measured in-home prior to the study. Participants were then followed for the next two weeks, while researchers measured insolation (with the help of NASA satellite and ground data) and thinking ability (using questionnaires).

Solar radiation was measured eight times daily, at 3-hour intervals. Typical insolation values were 25,000-30,000 KJ/m² in late spring and early summer, and 8,000-10,000 KJ/ m² in the central U.S. Short-term and long-term memory were measured using a six-question test. Answering four or less correctly indicated impairment. 

Based on their findings, researchers reported that low sunlight exposure was a higher likelihood of cognitive impairment for subjects with depression, including those who were prone to SAD. Roughly 18% of participants with any form of depression were classified as having impaired thinking in response to lower insolation, regardless of the season.

“This is speculation,” says Kent, “but those who have cognitive impairment could be helped with sunlight."

 

Learn more about Seasonal Affective Disorder (SAD) in Healia Communities.

Middle-aged people who lack sleep are more likely to develop high blood pressure than those who get a full night’s sleep. A recent study published in the June 8th edition of Archives of Internal Medicine suggests that adults between the ages of 33 and 45 should get at least seven hours of sleep to promote healthy blood pressure levels.

The study found that each hour of sleep reduction was linked to a 37% increased likelihood for high blood pressure. High blood pressure is a risk factor for heart attack, stroke, and heart failure. It is also a primary cause of kidney failure.

High blood pressure – also called hypertension – is characterized by a systolic blood pressure reading of at least 140 mmHg or a diastolic blood pressure reading of at least 90 mmHg. Healthy blood pressure should be near 120 mmHg for systolic and 80 mmHg for diastolic.

To keep blood sugar lower, get ample sleep, avoid stressful activities, minimize sodium intake, exercise often, and eat healthfully. Share your other blood pressure minimizing tips on the Healia High Blood Pressure Online Health Community and Support Group.

Not getting enough sleep? Get advice on the Healia Sleep Disorders Online Health Community and Support Group. Visit our Healia Sleep Disorders Quiz to challenge your knowledge about sleep.

This weekend is the start of Daylight Saving Time. Sunday, March 8 at 2am, most Americans will "spring" forward one hour (despite the fact that the recent lengthening of DST now means the "springing" actually takes place during the winter). In a previous blog post, we presented some of the health problems associated with the sudden time change and its attendant lack of sleep, and provided some tips for easing the transition into DST. We also mentioned that the adjustment can be made more easily if you regularly practice good sleep hygiene. In this article, we present some tips for good sleep hygiene that, if practiced regularly, can not only aid the transition to DST but also help you fall asleep more easily and get more restful sleep for the rest of the year.

In order to practice good sleep hygiene, researchers advise you to:

• Go to bed and get up at the same time each day, even on the weekends.
• Avoid daytime naps or limit them to one brief (15-30 minutes) mid-afternoon nap.
• Avoid drinking alcohol in the evening and do not use it to help you sleep.
• Avoid caffeinated products (coffee, tea, soda, chocolate) after mid-afternoon.
• Eliminate tobacco use, especially close to bedtime and during the night.
• Exercise regularly during the day, but avoid evening exercise.
• Avoid using the bedroom for homework, reading, business affairs, TV-watching, or exercise.
• Keep the bedroom dark, quiet, and comfortable.
• Set aside about 45 minutes or more to wind down at the end of the day before going to bed.
• Avoid stress and worrisome thoughts in the evening before sleep.

For more information about good sleep habits, read the Healia Health Guide to Excessive Sleepiness. If you have a question about methods for easing the transition to DST, Ask the Experts at Healia Health Communities.

_{Source: University of Michigan Center for Sleep Science, Principles of Sleep Hygiene. http://www.med.umich.edu/neuro/Sleeplab/patients/resources.htm#principles}

_{Photo (adapted): ***j9***, Flickr, Creative Commons}

This Sunday, March 8^th marks the beginning of Daylight Saving Time (DST), when most Americans will move their clocks ahead one hour. This is the third year in which DST will start "early" on the second Sunday in March, thanks to a Congressional bill passed in 2005 that lengthens DST by nearly a month. While the energy saving from this program is still a topic of debate, there is ample evidence that "springing forward" may have negative health consequences.

Researchers from the University of Michigan say that while for some losing an hour of sleep causes only minor sleepiness and irritability in the period immediately following the clock change, for others the effects of the switch to DST may be more serious. The good news is that some simple preparations may help reduce these negative effects for everyone.

Studies show that in the weeks following the switch to DST, work performance may suffer and there is a greater risk of car accidents while driving, especially on the Monday following the switch. Other studies indicate that heart attacks increase in frequency after the switch, which may be related to a lack of sleep.

The impact of sleep deprivation tends to manifest itself differently in children, who instead of being sleepy may become hyperactive and inattentive in the days following the switch. This can impact their ability to function in school and can lead to disruptions in their relationships with friends and family.

So what can you do to help minimize the impact DST for yourself and your family? Some experts recommend taking a nap on the day before the switch, but the nap must be brief and take place well before bedtime in order to avoid disrupting the night’s sleep. If possible, you can try to get some extra sleep for a few days leading up to and after the switch to assist with the adjustment, particularly if you are a good sleeper. Another idea is to gradually shift your sleep schedule by going to sleep and waking 15-20 minutes earlier each night for 3-4 nights preceding the changeover, which can help your body adjust to the time change. Treatments often used to prevent jet lag may also be beneficial, such as exposure to bright light upon waking or a short course of melatonin pills. Talk with your doctor to find out if such treatments might be appropriate for you.

Other suggestions for easing the transition to DST include:

• Modify your eating schedule ahead of time by having dinner one hour earlier.
• Avoid napping after the switch, particularly before bedtime.
• Keep a light schedule on the Monday after the time change and avoid operating heavy machinery.
• Eat properly, stay hydrated, and remain physically active.

The adjustment can also be made more easily if you regularly practice good sleep hygiene. More information about this will come in about this in tomorrow’s blog. Also, firefighters would like to remind you that the switch to and from DST is a great time to check the batteries in the smoke and carbon monoxide detectors in your home.

For more information about good sleep habits, read the Healia Health Guide to Excessive Sleepiness. If you have a question about methods for easing the transition to DST, Ask the Experts at Healia Health Communities.

Related blog post: One-third of Americans Losing Sleep over Financial Concerns

_{Photo: Randy Son of Robert, Flickr, Creative Commons.}

Results of a poll released today show that one-third of Americans are losing sleep over the world economic crisis and other personal financial concerns. Chronic lack of sleep is associated with unhealthy lifestyles, poor job performance, and impaired judgment, and can negatively impact health.

The National Sleep Foundation’s Sleep in America poll surveyed 1,000 American near the end of last year about their recent sleep habits. Sixteen percent of those polled said they are losing sleep because of financial concerns, 15 percent reported losing sleep because of the state of the U.S. economy, and another 10 percent said job worries are keeping them awake.

The results also showed that in the past eight years, the number of Americans who sleep less than six hours a night jumped from 13 percent to 20 percent, and the number who reported sleeping eight hours or more dropped from 38 percent to 28 percent. Overall, the number of people reporting sleep problems has increased 13% since 2001.

According to the NSF, people who do not get enough sleep have more trouble working efficiently, which may compound stress they have about their job. Getting less sleep also makes it more difficult to exercise and eat healthy, leading to further health risks from an unhealthy lifestyle. Less sleep also makes you more than twice as likely to eat foods high in sugar and carbohydrates and to smoke cigarettes or use other types of tobacco. Not getting enough sleep may also impact leisure time, with many people reporting more difficulty having sex and engaging in their usual leisure activities, according to the NSF.

The NSF also says that lack of sleep not only endangers your health but can put you at greater risk of suffering a serious accident, such as falling asleep while driving. According to the poll, more than one-half of adults (54 percent) have driven when drowsy at least once in the past year and nearly one-third of drivers polled (28 percent) say that they have nodded off or fallen asleep while driving a vehicle.

The NSF suggests that doctors should always ask their patients about how they are sleeping in addition to the routine questions about diet and physical activity.

If you are having difficulty sleeping, you may be able to improve your sleep by practicing better "sleep hygiene." This requires you to follow a set of rules that help keep your sleeping routine regimented, including going to bed and waking up at the same time every day, avoiding naps, and using the bed for sleep and sex only (not watching TV, reading, or doing work). If you are having trouble sleeping due to your worries about the economy, talk to your doctor about ways you can improve your sleep.

For more information on good sleep hygiene and other sleep issues, read the Healia Health Guide to Excessive Sleepiness. For ways to help you deal with the stress of tough economic times, see the Healia Health Guide to Stress Management. If you want to share your own experience battling sleep problems, join the Healia Health Community for Sleep Disorders.

_{Photo: Maxintosh, Flickr, Creative Commons}