Sleep Archives - Amazing Health Advances

Burn Fat While You Sleep

The AHA! Team — Fri, 13 Jun 2025 05:21:47 +0000

Al Sears, MD, CNS – If you’re having trouble sleeping, chances are you’re also living with a broken metabolism. But repairing your ability to sleep soundly through the night can help you melt away unwanted pounds – without lifting a finger. In a study published in the Journal of Lipid Research, researchers from Penn State University linked sleep-wake cycles to your native ability to burn fat while you rest. Fifteen participants – all healthy men in their 20s – started the study by sleeping for 10 hours a night in their own homes. Then they spent 10 nights at Penn State’s clinical research center. While there, they were fed carb-heavy meals – and slept no more than five hours for four consecutive nights. During this stage, the participants reported feeling sluggish and less satisfied with the meals they ate. Unsurprisingly, they also gained weight. The researchers took blood samples from the participants and found that their insulin levels rose as sleep restrictions worsened. But when the participants were able to return to a 10-hour sleep schedule, they were able to return to their normal body weight.1 This study highlights just how connected your sleep schedule is to your fat-burning potential. But the effects of a poor night’s sleep go beyond just physiological. Putting off sleep can also encourage behaviors that lead to further weight gain. Another study published in the American Journal of Clinical Nutrition found that when people get less sleep, they’re more likely to take a trip to the kitchen for a late-night snack. When this happens, your body releases cortisol – a stress hormone that encourages your body to conserve as much energy as it can. In other words, instead of burning fat the way it should – you’re just sitting on unused energy. This is the perfect storm for unwanted weight gain.2 If you’re experiencing random hunger episodes in the middle of the night, I don’t blame you… Because the modern world has set us all up for failure. How The Modern World Keeps You Awake The idea of a midnight snack is only something that could happen in modern times. For the vast majority of human history, eating when the sun went down was almost unheard of. Picture yourself living among our hunter-gatherer ancestors. There are no streetlights or sprawling metropolises brightening the night sky. There are no screens demanding constant attention. And the campfire you share with your community does little more than light up your immediate surroundings. In those times, if you wanted to eat, you had to either track down a wild animal yourself or find something edible close to your settlement. During the blackened hours of the night, this is almost impossible. That’s why hunting, gathering, and every other step in food preparation were done during the day – when you could see your surroundings and what you were doing. Of course, our ancestors were not only preparing food, they were trying to avoid becoming food for something else. In short, humans evolved to eat during the day. And in today’s world of near-constant illumination, we are fighting against our own biology. Unwanted weight gain is just one of many consequences. Sleep problems are also getting worse. According to the National Institutes of Health, between 50 and 70 million Americans have sleep disorders. That’s one out of every three adults.3 Fortunately, you can begin to solve both problems by turning to nature. Here are some tips I share with my patients to help them repair their native metabolism – so they can burn fat while they sleep. 3 Ways To Burn Fat While You Sleep 1. Limit artificial light. The screens you stare at all day – your smartphone, your computer, your television, and almost every other electronic device emits blue light. Studies show this type of light interferes with your body’s natural ability to produce melatonin – the “shut-eye” chemical that helps you sleep.Eliminating screens from your life entirely is almost impossible. But there are ways to adapt so that you can keep your exposure to a healthy minimum.Start by keeping your bedroom as dark as possible during the night. Darkness encourages melatonin production. Don’t turn on the TV past a certain time. If you enjoy reading before bedtime, opt for a traditional book instead of a tablet. If you can’t get your bedroom completely dark, try a sleep mask. 2. Use high-quality melatonin supplements. Melatonin does more than make you sleepy. Recently, it’s been discovered that “the sleepy chemical” acts as a mitochondrial decoupler. This means that the melatonin being absorbed into your system has a protective effect on the “batteries” in your body’s cells, and encourages them to be more active.It helps your body remove damaged mitochondria, as well as help transport protons across the inner membranes in your cells…which burns calories.4 Melatonin supplements can be found in almost any drug store or convenience store, but not all of them will absorb into your system properly. That’s why I recommend shopping for sprays, drops, or sublingual tablets. They’re easier to absorb and get to work faster. 3. Try intermittent fasting. Intermittent fasting doesn’t mean starving yourself. It means reorienting your body to process food the way human beings evolved to.Our hunter-gatherer ancestors often fasted out of necessity, routinely fluctuating between feasting and famine depending on how successful a hunt was – or the resources they had access to. Fasting is a primal tradition – and it helped our ancestors develop the fat-burning potential they needed to remain fit.It encourages your body to process food during the waking hours of the day and allows you to rest at night when you’re supposed to. I recommend starting with a simple, safe fasting schedule: Start your day with a 10 a.m. breakfast Take lunch in the afternoon as you normally would Finish your dinner by 6 p.m. Eat no additional food from 6 p.m. until 10 a.m. the following morning To Your Good Health, Al Sears, MD, CNS References: Ness K, et al. “Four nights of sleep restriction suppress the postprandial lipemic response and decrease satiety.” J of Lipid Res. 2019;60(11):1935-1945. Nedeltcheva, A. American Journal of Clinical Nutrition, January 2009. “Sleep Health | NHLBI, NIH.” Www.nhlbi.nih.gov, www.nhlbi.nih.gov/health-topics/education-and-awareness/sleep-health#:~:text=About%2050%20to%2070%20million. Demine S, et al. “Mitochondrial uncoupling: A key controller of biological processes in physiology and disease.” Cells. 2019;8(8):795 To read the original article click here.

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Nighttime Screen Use Linked to Poorer Sleep Quality & Shorter Duration

The AHA! Team — Mon, 09 Jun 2025 05:22:58 +0000

Dr. Priyom Bose, Ph.D. via News-Medical – Bedtime screen time cuts sleep by nearly an hour a week and boosts the risk of restless nights, especially for night owls. A recent JAMA Network Open study examines how electronic screen use before bed affects sleep among adults. How does light affect sleep quality? Although adequate and high-quality sleep is crucial for good health, average sleep duration and quality have deteriorated in the past several decades. In fact, one recent study revealed that approximately one-third of adults do not meet recommended guidelines to sleep at least seven to nine hours each night. The eyes contain photosensitive cells in the retina, which is extremely sensitive to light. The absence of light at night increases the secretion of melatonin, a hormone that is essential for inducing the feeling of sleepiness. Thus, exposure to bright light before sleep delays melatonin secretion, thereby increasing sleep latency and disrupting circadian rhythm. Smartphone use and chronotype Smartphone devices use light-emitting diodes (LEDs) for screen illumination. The light intensity in these devices generally peaks in the 450 nm range, which corresponds to the blue spectrum of light that has been shown to negatively affect human sleep. As a result, smartphone users often experience sleep disruptions due to habit of looking at device screens before sleep. To date, most studies have evaluated the effects of electronic screen use on sleep based on adolescent and young adult study participants, partly because this population more frequently uses new technologies. Since adolescents are less sensitive to light-induced sleep disruptions, it is crucial to investigate the differential impact of electronic screen use before sleep among individuals of all ages. About the study The researchers of the current study conducted a cross-sectional analysis on data obtained from the American Cancer Society Cancer Prevention Study-3 (CPS-3) to investigate whether electronic screen use before sleeping affects sleep outcomes. The CPS-3 study cohort comprised both men and women from 35 U.S. states and Puerto Rico. To measure electronic screen use before sleep, study participants were asked to self-report their sleeping patterns. For example, study participants were asked how often every week they watch or read on an electronic screen, such as a smartphone, laptop, or tablet, but not TV. Falling asleep and Waking up Except for weekends and non-workdays, study participants reported the average time at which they tried to fall asleep and wake up. Sleep duration was calculated in minutes, with sleep quality assessed based on Pittsburgh Sleep Quality Index. Chronotype was determined using the Horne-Östberg Morningness-Eveningness Questionnaire. The effect of electronic screen use on sleep was assessed based on prevalence ratios (PRs) using a Poisson regression model. Study findings The current study included 122,058 individuals with a median age of 56 years. Over 89% of study participants were White, whereas 58% and 80% completed a college degree and were women, respectively. About 58% of study participants were classified as morning chronotypes, with less than 6% reporting using an eye mask while sleeping. Approximately 81% of the study cohort reported that their bedrooms were dark enough that they could not see across the room. Over 41% of the study cohort reported the use of an electronic screen every night of the week before sleeping. The remaining study participants either occasionally used electronic screens before sleep or did not use them at all. As compared to the overall population, non-users were more likely to be male or at least 60 years of age. Individuals who engaged with electronic screens daily were more likely to achieve less than the recommended sleep duration. Age- and sex-adjusted models revealed that, as compared to non-users, daily screen users slept a mean of 7.78 fewer minutes. Daily electronic screen users also reported 19.01 minutes later bedtimes on workdays, with these durations fluctuating on weekends and non-workdays. Daily electronic screen use was associated with a 26% increased risk of self-reported poor sleep quality. Fully adjusted models revealed that daily electronic screen users went to bed 18.82 and 19.69 minutes later on workdays and non-workdays, respectively. As compared to study participants who did not report screen time, 33% of those who used electronic screens daily reported poor sleep quality. Individuals with the morning chronotype went to sleep 34 minutes earlier on workdays and non-workdays. However, those with evening chronotypes reported later bedtimes. Conclusions Daily electronic screen use before sleep was associated with 48 fewer minutes of sleep each week. As compared to those with morning chronotypes, individuals with later chronotypes experience poor sleep quality and duration. In the future, additional research is needed to understand the underlying mechanisms through which screen use disturbs sleep. Journal reference: Zhong, C., Masters, M., Donzella, S. M., et al. (2025) Electronic Screen Use and Sleep Duration and Timing in Adults. JAMA Network Open 8(3):e252493. doi:10.1001/jamanetworkopen.2025.2493 To read the original article click here.

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Sleepless Nights? How Lemon Balm Could be Your Secret to Better Sleep

The AHA! Team — Fri, 25 Apr 2025 05:13:50 +0000

Sara Middleton via NaturalHealth365 – Most people know what it’s like to have the occasional poor night of sleep. But for 40 million Americans, sleep deprivation is a chronic nightly issue. Today, we’ll focus on how lemon balm can help. Undoubtedly, you understand that long-term sleep problems can negatively affect your health. Research has linked sleep disorders to difficulty losing weight and a greater risk of diseases like cancer, dementia, and unwanted accidents. The problem is that many people end up reaching for sleeping pills as a “solution” to their difficulty falling or staying asleep. Even worse, pills are often the only option their doctors recommend. But, over-the-counter (and prescription) sleeping pills can become habit-forming and, like most drugs, come with a variety of unwanted side effects. Of course, the good news – which is our focus today, is that evidence points to plenty of natural solutions for better Zzzs, including lemon balm extract. The science looks good about lemon balm for sleep issues Scientific evidence shows that lemon balm (Melissa officinalis) can help reduce scores of depression, anxiety, and stress. One study published in the Mediterranean Journal of Nutrition and Metabolism found that supplementing with lemon balm extract for 15 days significantly improved rates of anxiety, depression, and sleep quality. These benefits were seen in people with mild-to-moderate anxiety and sleep disorders. 85% of the subjects saw “full remission” of their insomnia, and all subjects started sleeping better (they fell asleep faster and stayed asleep longer). The mode of delivery in this study was tablet form, but lemon balm extract is also available in capsules, oil, teas, creams, and other types of topical ointments. Struggling to sleep? Lemon balm extract could be the key ingredient missing from your nighttime routine. A recommended amount is around 80 to 150 mg of lemon balm extract combined with 160 to 320 mg of valerian root. And for what it’s worth, sleep and mood disorders aren’t the only things lemon balm extract has been used for. Various levels of research support its use to help with cold sores, alleviate nausea and indigestion, and reduce agitation related to Alzheimer’s disease. Discover additional ways to improve your sleep – naturally Sleep is a highly biologically active state our bodies need for regrowth, repair, and overall well-being. To ensure you’re getting enough, why not try lemon balm extract or other natural herbs and supplements – which have been shown to promote sleep, rest, and relaxation? For example, chamomile tea, magnesium, valerian root, and the polyphenol known as honokiol. Want more tips? The National Institute of Neurological Disorders and Stroke offers the following suggestions: Go to sleep and wake up at the same time every day – stick to a schedule. Make your room as dark as possible. Take out nightlights and install light block curtains. Simply wearing an eye mask may not be enough to elicit the total benefits of sleeping in a pitch-black room. Take a hot bath or shower about 90 minutes before bed. Exercise daily, but not within an hour of going to sleep. Minimize exposure to artificial and blue lights within an hour or so before bed. Do something relaxing instead, like deep breathing exercises or meditation. If any of these suggestions (or something else) helps you – please be sure to post a comment below this article. And, sleep well tonight. Sources for this article include: NIH.gov Lifeextension.com NIH.gov Medicalnewstoday.com NINDS.gov To read the original article click here.

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New Sleep Apnea Treatment Offers CPAP Alternative

The AHA! Team — Mon, 03 Mar 2025 06:38:22 +0000

Duke Health – People with obstructive sleep apnea who haven’t found relief may benefit from a new pacemaker-like device that keeps the airway open during sleep. When other options have failed, “this treatment has allowed us to achieve a whole new level of success,” said Matthew Ellison, MD, an otolaryngologist at Duke, the first center in North Carolina to implant the hypoglossal nerve stimulator. Why a New Approach to Treating Sleep Apnea Is Needed The most common type of sleep apnea occurs when soft tissue in the back of the throat blocks the airway and results in frequent, nightly breathing interruptions. This is called obstructive sleep apnea (OSA). Moderate to severe sleep apnea can increase one’s risk of stroke, heart attack, and hardening of the arteries, called atherosclerosis. Daytime sleepiness from sleep apnea can interfere with concentration and increase one’s risk of causing traffic accidents. Sleep apnea is most often treated with a continuous positive airway pressure (CPAP) machine. It involves a mask that fits over your mouth or nose while you sleep. According to Dr. Ellison, about half of people who use CPAP don’t stay with it long-term — either because it’s uncomfortable or doesn’t help their symptoms. For mild sleep apnea, non-CPAP options include lifestyle changes (weight loss and exercise) and fitted mouthpieces that adjust the lower jaw and keep the tongue from blocking the airway. For moderate to severe sleep apnea, these alternatives are rarely successful. Before the new hypoglossal nerve stimulator system, sleep apnea surgery options repositioned or reshaped tissue in the palate or throat. However, relief from these surgeries may fade over time because the tissues can relax or due to weight fluctuations. “That leaves many patients with untreated sleep apnea who could benefit from hypoglossal nerve stimulation,” Dr. Ellison said. The pacemaker-like device works by stimulating the hypoglossal nerve, which keeps the airways open and allows people with sleep apnea to get a good night’s sleep. Its effectiveness has been proven in clinical trials, which show it significantly improves sleep apnea and relieves symptoms such as snoring and daytime sleepiness. How Does Hypoglossal Nerve Stimulation Work? Hypoglossal nerve stimulation, also called upper-airway stimulation, involves three components that are inserted under the skin of your neck and chest using two incisions. A sensor near your lungs detects your breathing patterns. A stimulator in your neck area delivers mild signals to the nerves that control your tongue, causing the tongue and throat muscles to shorten and moving your tongue and palate forward — which keeps your airway open. A small pacemaker-like device placed just below your collarbone coordinates the stimulation with your breathing, turning on just before you inhale, and turning off in between breaths to allow your tongue to relax. There’s also a small remote control that turns on the stimulator before you go to sleep. You can set the system to run for the number of hours you want to sleep. A built-in delay gives you time to fall asleep before stimulation begins, and you can pause it if you get up for a bathroom break. If the stimulation is bothersome, the device can be reprogrammed. “People like being able to control it,” Dr. Ellison said. “Some like it to be off when they wake up, while others prefer to wake up with it still working.” Who Is a Candidate for Hypoglossal Nerve Stimulation? Hypoglossal nerve stimulation is a good option for adults who: Have tried other methods, including CPAP specifically, without success in the past two years Have a body mass index (BMI) of less than 40 (although insurance companies may require lower BMI thresholds) Have moderate to severe obstructive sleep apnea, as determined by a sleep study performed in the last two years There are some exceptions to these general criteria, and hypoglossal nerve stimulation is not for everyone. People who are candidates for this new sleep apnea device will undergo a sedated endoscopic exam, during which a flexible camera is passed through the nostril to the throat to examine how the throat closes during sleep. “Sleep endoscopies are one tool we use to counsel our patients,” said Duke sleep surgeon Emily Commesso, MD. “The results help determine whether you will benefit from hypoglossal nerve stimulation or other sleep surgery options.” The surgery itself is done on an outpatient basis, and most people do not need narcotic pain medications afterward. After four weeks, the device can be activated. There is a process of acclimation to the hypoglossal nerve stimulator which the sleep team explains and helps you through. The device is covered by Medicare and most commercial insurance policies in North Carolina. To read the original article click here.

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Pupil Size in Sleep Reveals How Memories are Sorted, Preserved

The AHA! Team — Fri, 28 Feb 2025 06:29:41 +0000

Cornell University via EurekAlert! – Cornell University researchers have found the pupil is key to understanding how, and when, the brain forms strong, long-lasting memories. By studying mice equipped with brain electrodes and tiny eye-tracking cameras, the researchers determined that new memories are being replayed and consolidated when the pupil is contracted during a substage of non-REM sleep. When the pupil is dilated, the process repeats for older memories. The brain’s ability to separate these two substages of sleep with a previously unknown micro-structure is what prevents “catastrophic forgetting” in which the consolidation of one memory wipes out another one. The findings could lead to better memory enhancement techniques for humans and may help computer scientists train artificial neural networks to be more efficient. The study, under embargo until 11am ET on Jan. 1 in Nature, was led by assistant professors Azahara Oliva and Antonio Fernandez-Ruiz. Over the course of a month, a group of mice was taught a variety of tasks, such as collecting water or cookie rewards in a maze. Then the mice were outfitted with brain electrodes and tiny spy cameras that hung in front of their eyes to track their pupil dynamics. One day, the mice learned a new task and when they fell asleep, the electrodes captured their neural activity, and the cameras recorded the changes to their pupils. “Non-REM sleep is when the actual memory consolidation happens, and these moments are very, very short periods of time undetectable by humans, like 100 milliseconds,” Oliva said. Non-REM sleep is when the actual memory consolidation happens “How does the brain distribute these screenings of memory that are very fast and very short throughout the overall night? And how does that separate the new knowledge coming in, in a way that it doesn’t interfere with old knowledge that we already have in our minds?” The recordings showed that the temporal structure of sleeping mice is more varied, and more akin to the sleep stages in humans, than previously thought. By interrupting the mice’s sleep at different moments and later testing how well they recalled their learned tasks, the researchers were able to parse the processes. When a mouse enters a substage of non-REM sleep, its pupil shrinks, and it’s here the recently learned tasks – i.e., the new memories – are being reactivated and consolidated while previous knowledge is not. Conversely, older memories are replayed and integrated when the pupil is dilated. “It’s like new learning, old knowledge, new learning, old knowledge, and that is fluctuating slowly throughout the sleep,” Oliva said. “We are proposing that the brain has this intermediate timescale that separates the new learning from the old knowledge.” The research was supported by the National Institutes of Health, the Sloan Foundation, the Whitehall Foundation, the Klingenstein-Simons Fellowship Program, and the Klarman Fellowships Program. Journal Nature Article Title Sleep micro-structure organizes memory replay To read the original article click here.

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