adequate sleep Archives - Amazing Health Advances

New Research: Snooze Alarms Steal Hours of Sleep Each Month

The AHA! Team — Wed, 23 Jul 2025 05:08:24 +0000

Dr. Sanchari Sinha Dutta, Ph.D. via News-Medical – Why do so many people hit snooze? This global smartphone study uncovers surprising patterns and raises questions about how repeated alarms may be impacting our sleep health. Harvard Medical School researchers conducted a study on users of a sleep monitoring smartphone application to explore the prevalence and characteristics of snooze alarm use, a typical but poorly understood human behavior. The findings are published in the journal Scientific Reports. Background Sleep is a complex and dynamic physiological process for maintaining health and well-being. Internal circadian rhythms, together with time spent awake, influence the timing and duration of sleep. However, humans often subdue these biological regulatory processes for personal or professional reasons. The recommended duration of night sleep for adults ranges from 7 to 9 hours. However, over the past several decades, a trend of not meeting this recommendation has been observed in global populations, which may increase the risk of both physical and mental health complications. Although humans naturally wake after sufficient sleep, they often require assistance, such as the use of an alarm clock, to meet a desired wake time under conditions of insufficient sleep duration. The “snooze” function commonly available in alarm clocks is designed to repeatedly alert the sleeper in fixed intervals following the initial alarm. However, according to sleep experts, a sleeper should set an alarm for the last realistic wake time instead of setting a snooze alarm to get as much consolidated, uninterrupted, high-quality sleep as possible. Using a snooze alarm is a typical but poorly understood human behavior. Only a few studies have investigated the health impact of snooze alarms and reported that this practice is associated with short and poor-quality sleep and feelings of drowsiness upon waking. In the current study, researchers analyzed a large dataset to explore the prevalence and characteristics of snooze alarm use across countries, cultures, and climates. Study design The study analyzed a large pool of data from the users of a sleep monitoring smartphone application called “SleepCycle.” The database included six months of data from 21,222 app users and more than 3 million sleep sessions from users across four continents. The dataset included users who elected to use the traditional snooze feature, logged sleep sessions 50% or more of the nights in each month of the monitoring interval, used the app on an iPhone as opposed to an Android device, and consented for their data to be used in research. Study findings The analysis of sleep sessions opted by users at night revealed that more than half (specifically, 55.6%) of sessions end up with a snooze alarm. Of all users, about 45% were heavy snooze alarm users, 28% were moderate users, and 27% were light users. Compared to light and moderate users who used snooze alarm less frequently and demonstrated more consistent sleep times, heavy snooze alarm users, who used the alarm almost every day and multiple times within each day, demonstrated erratic sleep/wake times. Overall, users pressed the snooze alarm approximately 2.4 times daily and spent on average 10.8 minutes snoozing. This is equivalent to a monthly loss of nearly one 6-hour night of sleep. Heavy users chose the snooze alarm approximately 4 times daily, resulting in about 20 minutes of snoozing duration. On the other hand, light users chose the snooze alarm on average 1.2 times a day, resulting in 3 minutes of snoozing duration. The use of a snooze alarm was more frequent during weekdays (Monday to Friday) and less frequent on weekends (Saturday and Sunday). Fewer commitments on weekends among employees and students might be the reason for this less frequent use. The duration of snooze alarm use was significantly longer among women than men. The researchers suggest that this could stem from factors such as additional childcare and household duties over professional duties or an increased risk for insomnia among women, which might be the reason for women’s higher reliance on the snooze alarm. Month-to-month variations in snooze alarm use were minimal in the study population. Users in the Northern hemisphere exhibited slightly higher usage in December and less usage in September, while users in the Southern hemisphere exhibited the opposite trend. These variations might be associated with changes in seasonal sleep patterns due to factors like less access to natural light during winter months, potentially causing a delay in circadian rhythms. The frequency of snooze alarm use was also higher among long sleepers (more than 9 hours of sleep) compared to that among short sleepers (less than 7 hours of sleep) or those meeting the recommended sleep duration (7 to 9 hours of sleep). As researchers mentioned, higher snooze alarm usage observed after long sleep sessions could be indicative of hypersomnia or compensatory sleep to recover from sleep deficiency. The snooze alarm usage frequency was also higher among sleepers who went to bed later than usual compared to those who went to bed earlier. An unusual sleeping time is more common among shift workers who may have inadequate time in bed, and hence, more reliance on the snooze alarm. Furthermore, users with misaligned sleep may experience more fragmented sleep, and thus, greater reliance upon the snooze alarm. While the study provides valuable insights from a large, international dataset using objective snooze alarm data, the researchers acknowledge certain limitations. These include the sleep data being app-derived, which may overestimate actual sleep duration as it doesn’t account for time taken to fall asleep or awakenings during the night. Additionally, it was not certain if users were actually sleeping between alarms, and the sample of app users may not be fully representative of the general global population. The study also did not have information on the age of participants or self-reported feelings of grogginess upon waking. Overall study findings Overall, the study findings highlight that a higher frequency of snooze alarm use might be indicative of a poor sleep pattern and potentially part of the phenotype of poor sleep health. Given that snooze alarm use is discouraged by experts to avoid sleep fragmentation, researchers highlight the need for future investigations to understand the impact of snooze alarm use on daytime performance and overall health. They also suggest that public health messages encouraging individuals to set their alarm for the latest possible wake time, rather than relying on the snooze button, could be a viable strategy to promote better sleep habits. Journal reference: Robbins R. et al. 2025. Snooze alarm use in a global population of smartphone users. Scientific Reports. DOI:10.1038/s41598-025-99563-y, https://www.nature.com/articles/s41598-025-99563-y To read the original article click here.

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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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Young Adults More Active After Starting Work, but Sleep Less – Unless Working from Home

The AHA! Team — Mon, 07 Apr 2025 05:31:59 +0000

University of Cambridge via EurekAlert! – Research from the University of Colorado Anschutz Medical Campus reveals drug could potentially help repair vision in those with multiple sclerosis (MS) and other neurological conditions. When young adults start working, the amount of daily physical activity they do increases sharply, only to fall away again over the new few years, while the amount of sleep they get falls slightly, according to new research led by scientists at the University of Cambridge. The increase in physical activity was mainly seen in those doing semi-routine occupations such as bus driving or hairdressing, and routine occupations such as cleaning or waiting, or technical jobs. There was little change seen among people entering managerial or professional occupations. The largest drop in levels of physical activity was seen among people who work from home – though their sleep levels did not change when they started work. Young adulthood – ages 16 to 30 years – is an important time in terms of health. Although we are typically at our peak physical health, it is also a time when many risk factors for long term diseases such as heart disease, type 2 diabetes and cancer begin to develop. Health guidelines recommend young adults get between seven and nine hours of sleep a night, engage in 150 minutes or more of moderate physical activity per week, and consume at least five portions of fruit and vegetables per day. Health guidelines recommend young adults get between seven and nine hours of sleep a night Young adulthood is also the time when most people start work, which changes their daily routines and activities, resources such as time and money, and social and physical environments – all of which affect health behaviours and health in later life. All the participants were aged 16–30 years and started work for the first time between 2015 and 2023. To quantify the impact that starting work has on health-related behaviours, a team led by researchers at the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge examined repeated data taken over time from more than 3,000 participants in the UK Household Longitudinal Study. The results are published today in the International Journal of Behavioral Nutrition and Physical Activity. Dr Eleanor Winpenny, who was based at the University of Cambridge when she carried out the work, but is now at Imperial College London, said: “We know about physical activity and sleep patterns among young people while they’re at school, but very little about what happens when they start work. Given the impact that work can have on our lives – and the lasting impacts this can have on our health – it’s important to try and understand what happens at this transition.” The analysis showed that when people started work, their physical activity increased by an amount equivalent to around 28 min of moderate activity (such as cycling) per day on average – but then decreased each year after starting work by around 7 min per day. The biggest increase was among males – up by an equivalent of around 45 min of moderate activity per day compared to an increase of around 16 min for females. People who did not have a university degree also showed a greater increase in physical activity compared to those with a university degree – equivalent to around a 42 min increase of moderate physical activity per day compared to 15 min per day. Working from home, however, appeared to be associated with an initial decrease in physical activity, equivalent to around 32 min of moderate activity per day. When young adults started work, the amount of time they slept per night dropped immediately by almost 10 minutes and remained stable at this level over time; however, people without a degree showed a continuing decrease of about 3 minutes of sleep per night each year after starting work, while those with a degree slowly increased back to their pre-work sleep levels. There was little change in the amount of fruit and vegetables consumed after starting work. Alena Oxenham, from the MRC Epidemiology Unit, said: “Beginning work can have a profound impact on our lifestyles and on behaviours that might make a difference to our health, if not immediately then later in life. “Although we found that people tend to do more physical activity when they begin work, which is good news, these are averages, and some people – particularly those who work from home and, to a lesser degree, those with office-based jobs – may do less. “If we want to stay healthy throughout our lives, we need to remember that keeping active is an important way of helping us achieve this goal. Those working at home might want to consider incorporating physical activity into their day, for example by going for a walk before or after work, or during a lunch break.” Those working at home might want to consider incorporating physical activity into their day Dr Winpenny added: “Workplaces provide an opportunity to create environments and cultures that support healthier diets, more physical activity and better sleep for young adults. This could result in healthier employees and fewer sick days in the immediate term, but also have long term benefits, helping prevent health issues in later life.” Reference Oxenham, AF, et al. New job, new habits? A multilevel interrupted time series analysis of changes in diet, physical activity and sleep among young adults starting work for the first time. International Journal of Behavioral Nutrition and Physical Activity; 28 Jan 2025; DOI: 10.1186/s12966-024-01682-8 Journal International Journal of Behavioral Nutrition and Physical Activity DOI 10.1186/s12966-024-01682-8 To read the original article click here.

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New Sleep Apnea Treatment Offers CPAP Alternative

The AHA! Team — Mon, 25 Nov 2024 06:15:33 +0000

Morgan deBlecourt via 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. 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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How Bedtime Screen Use Affects Sleep in Early Adolescents

The AHA! Team — Thu, 05 Sep 2024 08:02:43 +0000

Dr. Sushama R. Chaphalkar, PhD. via News-Medical – In a recent study published in the Journal of Adolescent Health, researchers investigate the potential link between bedtime screen use in early adolescents and sleep outcomes after one year. Overall, bedtime screen use was associated with shorter sleep durations and increased sleep disturbances one year later in early adolescence. How does screentime affect sleep? Research shows that screen use, which includes television, computers, and mobile phones, increases during early adolescence between the ages of 10 and 15 years and has been associated with academic, mental health, and sleep issues. Adequate sleep is vital for adolescents’ behavioral, emotional, and cognitive development. In fact, early sleep problems can be used to predict behavioral and emotional concerns, as well as weight gain later in life. Most studies on screen use and sleep are cross-sectional in design and focus on daily rather than bedtime use. Studies from Switzerland, the United Kingdom, and Norway reported that bedtime screen use negatively impacts sleep; however, these studies were associated with several limitations. Likewise, the United States Adolescent Brain and Cognitive Development (ABCD) Study recently reported that bedtime screen use was associated with sleep disturbances; however, the cross-sectional nature of this study prevented the researchers from establishing causality. About the study The present study included 9,398 participants between 11 and 12 years of age with complete data from the ABCD study. About 48% of the study participants were female, 45% were non-White, and the average age was 12. Screen usage around bedtime was assessed using a nine-item survey that included various screen activities, device presence, and phone usage at bedtime. The activities included gaming, social media use, texting, video calling, internet browsing, and watching movies, videos, or television. Overall screen usage data were collected through the Youth Screen Time Survey, which calculated average daily screen time. In years two and three of the ABCD study, caregivers assessed sleep disturbance using a 26-item measure, which calculated an overall sleep-wake disturbance score and subscale score for disorders of initiating and maintaining sleep. Sleep duration was assessed using the Munich Chronotype questionnaire, which calculated the weighted average sleep duration. Confounding data on sex, race/ethnicity, age, household income, parent education, study site, melatonin use, adverse childhood experiences, and depression symptoms were also collected. Statistical analysis involved using logistic, ordinal logistic, multiple linear regression models, and propensity weights. Study findings About 63% of participants had a television or electronic device in their bedroom, whereas 54.9% turned off their phones before going to sleep. In one week, 16.2% were woken by phone calls or messages, whereas 19.3% used a device if they woke up at night. Bedtime screen behaviors increased from years two to three. Having a television or electronic device in the bedroom was associated with shorter weekly sleep duration. While leaving the phone’s ringer on was associated with increased sleep disturbances and shorter sleep durations, putting the ringer on silent or vibrate was associated with shorter sleep durations. Using electronic devices before bed was associated with shorter weekly sleep durations and greater sleep disturbances. Specific activities like talking on the phone, texting, playing music, and using social media were associated with increased sleep disturbances and more severe insomnia. Total daily recreational screentime was also related to sleep disturbances and shorter sleep durations, although to a lesser extent. Being woken by phone calls or texts and using devices during the night were both associated with reduced sleep durations and increased sleep disturbances. Although bedtime screen use did not affect changes in sleep duration over time, total screen time and playing music before bed were associated with higher sleep disturbance scores. Important strengths of the current study include the large and diverse study cohort, strong external validity, and a prospective design focusing on early adolescents. However, the study findings are subject to potential recall, social desirability, and selection biases. Furthermore, the current study did not include details on screen use context, changes in screen use patterns, and sleep disturbance classifications. Conclusions The study findings emphasize the urgent need for clinicians to address bedtime screen use among adolescents. Moreover, the researchers suggest that parents should implement strategies like a ‘Family Media Use Plan’ to limit screen time before bed. These observations provide important insights into the potential benefits of reducing bedtime screen use for improving sleep. Future studies should explore the mechanisms that contribute to this association, use objective measures, and assess how bedtime screen use impacts sleep as adolescents age. Journal reference: Nagata, J. M., Cheng, C. M., Shim, J., et al. (2024). Bedtime Screen Use Behaviors and Sleep Outcomes in Early Adolescents: A Prospective Cohort Study. Journal of Adolescent Health. doi:10.1016/j.jadohealth.2024.06.006 To read the original article click here.

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Less Stress & Better Health for Dads (Without Adding Work!)

The AHA! Team — Fri, 14 Jun 2024 08:23:43 +0000

Dr. Don Colbert – For many people, supplements are a necessary addition to a healthy diet. This Father’s Day, you are likely thinking of your dad. Your love for him. Your hope that he is healthy and happy. You may even want to encourage less stress and better health for dads. Sure, you could encourage the dads in your life to “get healthy.” You could suggest adding a ton of new activities in order to improve their lives. They could add hours of exercise, new meals and recipes, and more (these are all great!). However, if they are like most men, they are likely already doing a lot. They are busy, often stressed, and tired. But, what if you encouraged simple ideas and products that add to his health without adding work? Here are easy additions that support the best health for dads from head to toe…no extra work necessary. Less Stress and the Best Health for Dads (without Adding Work) To start, there’s one nutrition compound that can encourage the best health for dads from head to toe, all by itself. Any idea which one it is? It’s krill oil! Krill is a superior source of omega-3 fats that fights inflammation throughout the body. Like other omega-3 sources, krill oil can raise blood levels of healthy fats like DHA and EPA (1). When these increase in your blood, inflammatory markers decrease. But, what makes krill oil different is its superior absorption and natural antioxidants. First, krill oil is optimally absorbed during digestion and quickly affects both blood and brain levels of omega-3 fats (2). Next, krill oil naturally contains a healthful antioxidant called astaxanthin. Astaxanthin serves to both protect the krill oil itself (improving digestion and absorption) and encourage reduced oxidative stress in the body (3). Once absorbed, krill oil supports better health for dad in the following areas. Better Health for Dad through Krill Oil Triglycerides and Heart Inflammation: If you want to support dad’s heart health and inflammatory factors, krill oil is a great place to start. One meta-analysis looked at the effects of krill oil on circulating fats in the blood. The researchers found that krill oil supplementation was associated with significantly lowered triglyceride levels. In addition, it encouraged healthy changes in LDL cholesterol, HDL cholesterol, and total cholesterol (4). Digestive Inflammation & Health: In studies, it’s been found that krill oil supports reduced gut inflammation by regulating a broad spectrum of inflammatory signaling pathways. In addition, krill oil promotes a healthier gut environment by fighting microbes that damage mucosa, and reduces inflammation markers (5). Weight Related Inflammation: Elevated weight negatively affects tissues and organs in a dad’s body. Inflammation is often elevated. Long-term krill oil supplementation has been shown to increase anti-inflammatory markers in the liver, support metabolism and fat breakdown, and improve tissue health and inflammation (6). Bone and Joint Inflammation: Joint pain and stiffness is a problem for many adults. There is increasing evidence that it is affected by dietary fat intake. Studies have investigated the effects of dietary fats, including dietary omega-6 to omega-3 ratios, on joint health in humans and animals. Results reveal that a better omega-3 to omega-6 ratio from krill oil can significantly improve the cartilage structure and reduce losses. Further, this diet change can reduce inflammatory markers. What’s more, krill oil has specifically been shown to be more effective than plant-derived omega-3s in these studies (7). Neuroinflammation: Most neurodegenerative conditions demonstrate on-going inflammatory processes. Krill oil and marine-derived omega-3s have been studied for anti-inflammatory effects both systemically and in the brain specifically. Krill oil has been reported to encourage spatial memory and learning, attenuate memory loss, protect the brain, reduce inflammation markers, and reduce depression symptoms. For more on krill oil and brain health, click here (8). The best krill oil on the market is available right here! Keto Zone Living Krill Oil supports health in all the above ways. Get some for dad today! 4 More Steps for Less Stress & Best Health for Dad (without Adding Work) 1. Dads Need to De-Stress It can take years to learn stress management. Or, dads can begin to fight stress today using an all-natural plant based product designed by Dr. Colbert. Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health throughout the body’s systems. It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, it have been shown to: Support healthy, stable moods (9) Promote stress relief and normalized cortisol levels Support comfortable, healthy joints (10) Encourage healthy sleep habits (11) Promote healthy skin with fewer irregularities and blemishes (12) Support healthy brain and nervous system functions (13) Encourage healthy cardiovascular functions and normalized inflammatory actions (14) No extra work for dad. Just better health and less stress in one simple step. 2. Dads Need More Sleep We know, dads are busy. But, they can combat daily stress and improve mental health with one habit: more, or adequate, sleep. Dads should aim for at least 7-9 hours of good-quality sleep each night. While adequate sleep is not always easy to get, it’s a critical health habit. The alternative, lack of sleep, can impair melatonin levels and cortisol, increase the risk of metabolic issues and weight gain, and generally deteriorate well-being. What’s more, high cortisol levels and stress can be caused by poor sleep or inadequate sleep (15). Dads don’t need more work, they need more sleep! 3. Dads Could Use a Big Drink of Water Another cause of unhealth, overwhelm and stress? Believe it or not, dehydration is linked to increased saliva and blood cortisol. Amazingly, multiple studies have found that dehydrated athletes have more circulating cortisol than hydrated ones (16). Of course, water is a great choice for hydration. Dads can take it a step further and drink cortisol-reducing black and/or green tea. Tea is a health-promoting drink that you can use as a tool to combat stress daily. In studies, tea consumers reported a higher “sense of relaxation,” lower blood platelet activation, better heart health indicators, brain health, oral health, and a fiery metabolism (17). Want even more nutrition and more flavor? Add lemons, cucumbers, or Organic Fermented Green Supremefood®. Hydration is a great healthy habit for dads! 4. Prayer for and by Dads Want full-body health: mind, soul, and body? Look no further than prayer. No matter what dads are facing, the practice of daily gratitude and prayer can change everything. In fact, practicing gratitude has been proven to support decreased cortisol and stress levels. Moreover, prayer is a wonderful gift for spiritual health. Prayer is thought to increase the secretion of neurotransmitters, such as dopamine. These compounds decrease cortisol while promoting relaxation, focus, and motivation. What’s more, you can pray for Dads! Pray for their spiritual, mental, emotional physical strength as they face each day. Prayer is powerful for the one praying, and the one prayed for. Bottom Line It’s time for better health for dads! We’ve provided easy, no-work habits that can significantly improve health from head to toe. They target stress levels, heart health, bone health, brain health, and more. Encourage the dads in your life to take care of themselves with less, not more, work! To read the original article click here.

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How Does Sleep Affect Your Immunity?

AHA Publisher — Thu, 21 Jan 2021 08:00:48 +0000

Ratan-NM, M. Pharm. via News-Medical Net – Adequate sleep is vital for good health; unfortunately, not many people relate to this feeling. Amidst the growing workload and late-night culture, the importance of proper sleep is often side-lined. This issue is much relevant in the current pandemic when people are working from home. Insomnia and Its Consequences Insomnia is a condition in which a person is unable to fall asleep. A person with insomnia may present with the following symptoms: Feels sleepy and tired throughout the day Is always irritated Have problems in focussing on one thing and memorizing stuff Lack of sleep in the long term may increase the risk of obesity, diabetes, and cardiovascular diseases. Sleep is also vital for a proper immune response; lack of sleep can weaken your immune system; it can increase the body’s susceptibility to infection and hamper the ability to fight the illness. Lack of Sleep and Immunity The sleeping and feeding habits of all the animals, including humans, are governed by the circadian rhythm. The word circadian is taken from the Latin word “circa,” which means day and “diem” means around. Circadian rhythm is a natural process that controls the sleep-wake cycle. The sleep-wake cycle is determined by complex interactions between the central nervous system, endocrine system, and the immune system. During sleep, your body releases cytokines, which are essential for the regulation of the immune system. Cytokines are required in increased amounts when you are attacked by a pathogen or are under stress. The level of cytokines increase during sleep, and therefore lack of sleep hinders the body’s ability to fight infections. This is also a reason why the body tends to sleep more while suffering from any infection. According to the National Sleep Foundation, chronic sleep loss poses a potential risk to the immune system. In a study conducted by Ackermann et al., researchers compared white blood cell counts of 15 subjects under normal and severely sleep-deprived conditions. In the first part of the study, 15 participants followed a strict 8-hour sleep schedule for a week. During the study period, they were exposed to 15 minutes of sunlight within 1 ½ hour of waking up and made to refrain from caffeine, alcohol, or medication during the last three days, to normalize their circadian cycle. In the second part of the study, participants were subjected to 29 hours of continuous wakefulness period. After study completion, the white blood cell counts of the participants were compared, and it was found that a type of white blood cells known as granulocytes reacted to the sleep deprivation in a typical way of body’s stress response, that too particularly at night. What Is the Optimal Amount of Sleep? The National Sleep Foundation recommends the following sleep ranges: Newborns (0-3 months): 14-17 hours Infants (4-11 months): 12-15 hours Toddlers (1-2 years): 11-14 hours Preschoolers (3-5 years): 10-13 hours School-age children (6-13 years): 9-11 hours Teenagers (14-17 years): 8-10 hours Younger adults (18-25 years): 7-9 hours Adults (26-64 years): 7-9 hours Older adults (65years and above): 7-8 hours The above numbers reflect the ideal amount of sleep in normal circumstances; however, there are certain cases when people need more sleep, for example, while recovering from illness, jet lag, radical time zone shift, etc. Can Good Sleep Improve Immunity? Poor quality sleep can deteriorate immune response; however, a good night’s sleep can increase your immunity. Good quality sleep helps improve the efficiency of T helper cells. T helper cells are the cells that fight invading bacteria, viruses, or any foreign antigen cells as part of the body’s defense system. Whenever a foreign pathogen enters the body, our immunity cells recognize them and release a protein called integrin. Integrin helps T cells to bind with the foreign antigensand ultimately destroy it. According to a study published in the Journal of experimental medicine, T cells activate integrins and also identify the factors that can compromise the efficiency of T cells in attaching to the target pathogen. It was found that hormones like adrenaline, noradrenaline, and pro-inflammatory molecules like prostaglandins interrupted T cells from combining with integrins. The level of these stress hormones (adrenaline, noradrenaline) and prostaglandins decreases during sleep. Hence, good sleep boosts the efficiency of T cells and improves the immune response of the body. The benefits of good sleep are well established. Good sleep must be a priority in every person’s life. Maintaining sleep hygiene, like sleeping in a comfortable and dark, cold environment, and eliminating electronics at night can help achieve good sleep. Regular exercising and avoiding alcohol and caffeine are also vital in improving sleep quality. Sources Irwin, M. R., (2017). Sleep Health: Reciprocal Regulation of Sleep and Innate Immunity. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 42(1), 129–155. https://doi.org/10.1038/npp.2016.148 Reis, E. S., et al. (2011). Sleep and circadian rhythm regulate circulating complement factors and immunoregulatory properties of C5a. Brain, behavior, and immunity, 25(7), 1416–1426. https://doi.org/10.1016/j.bbi.2011.04.011 National Sleep Foundation Recommends New Sleep Times. National Sleep Foundation. Available at: www.sleepfoundation.org/…/national-sleep-foundation-recommends-new-sleep-times Sleep deprivation effect on the immune system mirrors physical stress. Available at: www.sleepfoundation.org/…/ Dimitrov, S., et al. (2019). Gαs-coupled receptor signaling and sleep regulate integrin activation of human antigen-specific T cells. The Journal of experimental medicine, 216(3), 517–526. https://doi.org/10.1084/jem.20181169 Ackermann, K., Revell, V. L., Lao, O., Rombouts, E. J., Skene, D. J., & Kayser, M. (2012). Diurnal rhythms in blood cell populations and the effect of acute sleep deprivation in healthy young men. Sleep, 35(7), 933–940. https://doi.org/10.5665/sleep.1954 To read the original article click here.

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