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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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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 Sleep Helps to Process Emotion

AHA Publisher — Mon, 16 May 2022 07:00:30 +0000

University of Bern via Newswise – Researchers at the Department of Neurology of the University of Bern and University Hospital Bern identified how the brain triages emotions during dream sleep to consolidate the storage of positive emotions while dampening the consolidation of negative ones. The work expands the importance of sleep in mental health and opens new ways of therapeutic strategies. Rapid eye movement (REM or paradoxical) sleep is a unique and mysterious sleep state during which most of the dreams occur together with intense emotional contents. How and why these emotions are reactivated is unclear. The prefrontal cortex integrates many of these emotions during wakefulness but appears paradoxically quiescent during REM sleep. «Our goal was to understand the underlying mechanism and the functions of such a surprising phenomenon», says Prof. Antoine Adamantidis from the Department of Biomedical Research (DBMR) at the University of Bern and the Department of Neurology at the Inselspital, University Hospital of Bern. Processing emotions, particularly distinguishing between danger and safety, is critical for the survival of animals. In humans, excessively negative emotions, such as fear reactions and states of anxiety, lead to pathological states like Post-Traumatic Stress Disorders (PTSD). In Europe, roughly 15% of the population is affected by persistent anxiety and severe mental illness. The research group headed by Antoine Adamantidis is now providing insights into how the brain helps to reinforce positive emotions and weaken strongly negative or traumatic emotions during REM sleep. This study was published in the journal Science. A Dual Mechanism The researchers first conditioned mice to recognize auditory stimuli associated with safety and others associated with danger (aversive stimuli). The activity of neurons in the brain of mice was then recorded during sleep-wake cycles. In this way, the researchers were able to map different areas of a cell and determine how emotional memories are transformed during REM sleep. Neurons are composed of a cell body (soma) that integrates information coming from the dendrites (inputs) and send signals to other neurons via their axons (outputs). The results obtained showed that cell somas are kept silent while their dendrites are activated. «This means a decoupling of the two cellular compartments, in other words soma wide asleep and dendrites wide awake», explains Adamantidis. This decoupling is important because the strong activity of the dendrites allows the encoding of both danger and safety emotions, while the inhibitions of the soma completely block the output of the circuit during REM sleep. In other words, the brain favours the discrimination of safety versus danger in the dendrites, but block the over-reaction to emotion, in particular danger. A Survival Advantage According to the researchers, the coexistence of both mechanisms is beneficial to the stability and survival of the organisms: «This bi-directional mechanism is essential to optimize the discrimination between dangerous and safe signals», says Mattia Aime from the DBMR, first author of the study. If this discrimination is missing in humans and excessive fear reactions are generated, this can lead to anxiety disorders. The findings are particularly relevant to pathological conditions such as post-traumatic stress disorders, in which trauma is over-consolidated in the prefrontal cortex, day after day during sleep. Breakthrough for Sleep Medicine These findings pave the way to a better understanding of the processing of emotions during sleep in humans and open new perspectives for therapeutic targets to treat maladaptive processing of traumatic memories, such as Post Traumatic Stress Disorders (PTSD) and their early sleep-dependent consolidation. Additional acute or chronic mental health issues that may implicate this somatodendritic decoupling during sleep include acute and chronic stress, anxiety, depression, panic, or even anhedonia, the inability to feel pleasure. Sleep research and sleep medicine have long been a research focus of the University of Bern and the Inselspital, Bern University Hospital. «We hope that our findings will not only be of interest to the patients, but also to the broad public», says Adamantidis. To read the original aritcle click here.

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Nature’s Tranquilizer for Better Sleep

AHA Publisher — Thu, 10 Feb 2022 08:00:24 +0000

Al Sears, MD, CNS – Not being able to get a good night’s sleep is one of the biggest complaints I hear from my patients… and it seems to increase as they age. It’s difficult enough for many of them to fall asleep, but once they do get to sleep it’s even more frustrating to suddenly wake up from a deep sleep. These brief periods of unconscious wakefulness are known as “cortical arousal,” and they’re perfectly normal. It’s how your body evolved to protect itself from potential danger. But when they happen too often, they can put your physical health at risk by disrupting the natural circadian rhythm of your body’s cardiovascular system. And that can lead to higher blood pressure, insulin resistance, heart disease – and in some cases, even higher risk of death. Fortunately, there are ways you can naturally overcome this increasingly common disorder – nicknamed “sleep arousal burden” (SAB). You don’t have to rely on Big Pharma’s addictive sleeping pills, either. More on how you can protect your sleep and your heart in a moment. In a new study published in European Heart Journal, researchers from Australia, the Netherlands, Denmark, and the United States examined the sleep patterns of 8,001 older men and women.1 The research came from three separate long-term studies. After analyzing over a decade’s worth of data, the scientists determined that waking up frequently increased the risk of heart disease and death.2 In other words, they found that when it comes to your heart health, it isn’t the quantity of sleep that counts… it’s the quality. Men who experienced SAB more than 8.5% of the time had a 13.4% higher risk of dying from heart disease and 34% increased risk of dying from any cause. The risk to the general population of men at a similar age was 9.6% and 28%, respectively.3 And if you’re a woman, you are particularly at risk… Women who suffered from SAB most often had nearly double the risk of dying from cardiovascular disease compared to women in general.4 The study authors recommend treating SAB by practicing “good sleep hygiene.” That includes losing weight if needed, not eating before bed, and minimizing noise and light pollution. These are all good suggestions. But they don’t get to the root of the problem… Get More of this Mineral for Better Sleep and Robust Heart Health Many people diagnosed with various sleeping disorders — including unconscious wakefulness — are deficient in the mineral magnesium. I call magnesium nature’s all-natural, non-addictive stress reliever and tranquilizer. You see, magnesium enhances the effect of the amino acid tryptophan, which your body needs to make melatonin. Without melatonin you can’t sleep. And without tryptophan, your body also can’t make the neurotransmitter serotonin, which stabilizes your mood balance and calms your brain. Studies have shown that magnesium is a powerful weapon against insomnia and waking up from restless leg syndrome.5,6 But this mineral is also vital for a healthy heart rhythm. Magnesium helps transport the electrolytes like calcium and potassium into cells. Electrolytes are important for the muscle contractions of a normal heartbeat. A magnesium deficiency increases irregular heartbeats known as arrhythmias. In a review published in 2019, researchers found that a low blood level of magnesium increases your risk of developing cardiovascular disease as well as atrial fibrillation, the most common heart rate disorder.7 Magnesium levels in our modern diet have plummeted. A hundred years ago, most Americans consumed more than 400 mg of magnesium per day, thanks to vegetables grown in nutrient-rich soil. Today, the average intake of magnesium is less than 200 mg a day.8 You can get magnesium by eating nuts, seeds, dairy, and dark green, leafy vegetables. But I also recommend supplementing with 1,000 mg a day. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate. Take it with vitamin B6 to increase the amount of magnesium that accumulates in your cells. 3 More Sleep-Inducing Supplements In addition to taking magnesium, I also recommend you: Take a tiny amount of melatonin. An MIT study shows you only need 0.3 mg for restful sleep. And taking too much causes receptors in the brain to become unresponsive.9 I suggest using a liquid or spray because they hit your bloodstream more quickly. Boost serotonin levels. This “feel good” brain chemical has a naturally calming effect on your body. I’ve had great success treating sleepless patients by recommending the serotonin precursor 5-HTP. I usually start patients on 20 mcg a day, and then gradually increase it to between 50-100 mcg. Don’t forget your CBD. The Center for Applied Health Sciences reported that adults who took CBD experienced a 22% improvement in sleep quality and a 21% improvement in sleep quantity.10In another study, researchers found that patients who took CBD for one month had 67% improved sleep.11 To Your Good Health, Al Sears, MD, CNS References: 1. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 2. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 3. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 4. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 5. Abbasi B, et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” J Res Med Sci. 2012 Dec;17(12):1161-9. 6. Hornyak M , et al. “Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep. 1998;21(5):501-505 7. Liu M, Dudley S. “Magnesium, oxidative stress, inflammation, and cardiovascular disease.” Antioxidants (Basel). 2020 Oct; 9(10): 907. 8. Rosanoff A, et al. “Suboptimal magnesium status in the United States: are the health consequences underestimated?” Nutr Rev. 2012 Mar;70(3):153-64. 9. Brzeszinski A, et al. “Effects of exogenous melatonin on sleep: A meta-analysis.” Sleep Med Rev. 2005;9(1):41-50. 10. CV Sciences, Inc. (2019, June 17). “Effects of a CBD-containing supercritical fluid extract of hemp on markers of optimal wellness, stress resilience, and recovery in healthy subjects [Press release]. 11. Shannon S, et al. “Cannabidiol in anxiety and sleep: A large case series.” Perm J. 2019;23:18-041. To read the original article click here.

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6 Reasons You’re Not Getting Good Sleep & Why It’s Dire

AHA Publisher — Sat, 25 Jul 2020 07:00:07 +0000

Dr. Don Colbert – It’s estimated that 50 to 70 million Americans have problems with getting good sleep. Are you one of them? Or, are you getting enough sleep each night; at least 7 hours, with much of it being deep sleep? If not, here’s what you need to know. A new study was recently published about the effects of insufficient sleep and rapid eye movement (REM). Plus, we have 6 reasons you may not be getting enough, and what you can do about it. Not Getting Good Sleep? It May Be a Dire Situation It’s no secret that lack of sleep has negative effects on your body. If you’re not getting good sleep each night, at least 7 hours, you likely also get less REM. This can increase cortisol levels, depressed moods, and irritability while decreasing reaction times, focus, and overall wellness. But, do these effects have dire consequences? New Study Links REM and Mortality A new study published in July in JAMA found an association with less REM percentage and an increased risk for death in middle-aged and older adults (1). Investigators at the University of California, San Diego, studied insufficient REM percentage and its consequences. They found that each 5% reduction of REM over a 12-year period was associated with a 13% increase in mortality rate. The primary study included 2675 men (mean age, 76.3 years), and followed them for approximately 12 years. A cohort study included 1386 individuals (54.3% men, mean age 51.5 years), with a follow-up of approximately 21 years. The investigators followed the sleep scores and mortality throughout the study. Self-report sleep measures were collected using the Pittsburgh Sleep Quality Index and the Functional Outcomes of Sleep Questionnaire. This study did not show cause and effect but did establish the association of low REM percentage and increased mortality. Causes of Death in the Study The causes of death in the study were categorized as cardiovascular, cancer, or other. Approximately half (53%) of the participants in the primary study died during follow-up. The highest percentage of deaths was recorded among those in the lowest REM sleep percentage. After analysis adjustments, it was determined that there was a 13% higher mortality rate for every 5% reduction in REM sleep among participants. These findings were similar and significant for cardiovascular and “other causes of death” but not cancer-related death. Findings were similar in the cohort study. REM Percentage The percentage of REM was calculated throughout the study using polysomnography and evaluation with the Epworth Sleepiness Scale. A “healthy” percentage of REM for most adults is approximately 20-25% (2). The mean percentage of REM sleep in the study was 19.2%. Within all causes of death, the mortality rate was greater for those participants who had <15% REM sleep per night than those with 15% or more. Those with <15% REM were generally older and also had higher rates of antidepressant use, cardiac events and conditions, and engaged in less physical activity. Dire Consequences Unfortunately, the answer is “yes,” the consequences of insufficient sleep and REM percentage may be dire. While this study shows increased mortality, the investigators are not sure exactly what connects it to REM. They do know insufficient REM percentage and sleep negatively affect the cardiovascular system, metabolism, brain, and overall quality of life. How can you get more REM and avoid the effects? 6 Reasons You’re Not Getting Good Sleep and REM 1. Stress Stress affects individuals in many different ways. It can affect digestion, emotional stability, the cardiovascular system, brain function, and for many, sleep quality (3). And there’s more. Recent studies have shown it may be associated with lower brain volume and memory issues in mid-life (5). If you’re going to bed with lots on your mind and feel that stress is negatively affecting your sleep, it’s important to take stress relief-steps. What to do: Do your best to get some stress relief before bed. Try exercising earlier in the day or getting outside with a walk after dinner. Take time to write in a journal before bed, prepare for your next day, and pray. For more tips to reduce stress and cortisol, see this post. 2. Artificial Light & Circadian Rhythms Many of us live in an artificial light world. We’re inside too much of the day, especially in the winter. Our circadian rhythms depend on the natural cycle of light in order to promote good sleep cycles. If we’re inside all day without much exposure to natural sunlight, this rhythm can suffer. If we experience excessive nighttime exposure to artificial light, our brains are signals that it is still daytime, and our rhythms suffer. A combination of lack of daylight, and too much artificial evening light, can lead to poorer sleep patterns. What to do: Make every effort to get out into natural sunlight in the morning, and throughout the day. Turn lights down and power screens off an hour before bedtime. 3. Busy Schedules and Late Nights The more we do, the less we likely sleep. And unfortunately, many families have very busy schedules. For those with kids and teens, scheduled activities can reach far into the evening, disrupting dinner and downtime. In fact, many kids and teens get inadequate sleep. What’s more, American adults often reach for their computers and put in work hours during the evening. Or, they spend time on screens, delaying sleep. What to do: If your schedule or your family’s schedule is negatively affecting sleep, it’s time to cut down on activities or choose those that can be finished early in the evening. Keep kids and teens at a consistent bedtime. Do your best to prioritize the whole family’s sleep schedule. 4. Too Much Caffeine If you’re not getting good sleep and feel fatigued during the day, you may start increasing your caffeine intake to perk up. This is often a band-aid used by sleepy adults, but it just makes the issue of insufficient sleep worse. In fact, if you feel you “need” caffeine after the morning hours to function well, it’s a strong indicator that you simply need more sleep. One study from Australia found that poor sleepers drank ~70-295 mg caffeine per day, while those who self-reported as “good sleepers” only drank ~60-190 gm per day. This study only included 80 people, but may indicate that >200 mg caffeine was associated with poorer sleep in this group (6). What to do: If caffeine is affecting your sleep, trying capping your caffeine intake at 200 mg or less per day, or 12 ounces strong coffee. Avoid caffeine after 2 pm. 5. Unhealthy Weight If you are overweight, it may negatively affect your sleep. Unfortunately, obstructive sleep apnea (OSA), a common sleep disorder, affects 17% of the total population and 40–70% of the obese population (7, 8). Studies have found that sleep apnea is associated with metabolic diseases and weight gain, and being overweight is associated with sleep apnea (9,10). Sleep apnea may affect glycemic control, insulin, and leptin levels (11). This is a problematic cycle for getting good sleep. What to do: If you are overweight or obese, consider reducing carbohydrates and getting into the Keto Zone. A ketogenic diet is associated with improved weight and fat percentage (11, 12). It also supports healthy blood sugars (13, 14). If you need help, try the FREE Keto Zone 21-Day-Challenge and check out the Keto Zone Starter Kit including Dr. Colbert’s Keto Zone Diet Book. 6. Too Hot to Sleep If your environment is too warm at night, you may have trouble sleeping. In fact, many adults report waking up due to feeling overly warm. It may be due to the environment, or your own hormones. If you are experiencing hot flashes or warming at night, try these tips for natural hot flash relief. What to do: Ensure that your room is cool when you go to be by reducing any heat, using a fan, open window or air conditioning, and removing excess covers. If you are suffering from hot flashes, take steps listed in this post to find relief. Bottom Line Getting good sleep is important. And, an insufficient percentage of REM each night can have serious consequences. Thankfully, there are many steps we can all take to improve our hours of sleep and REM percentage. Take a look at your own lifestyle. What can you do to ensure you’re getting good sleep? To read the original article click here. For more articles by Dr. Colbert click here.

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How To Use Light To Reduce Depression and Anxiety — and Sleep Better — During This Pandemic

AHA Publisher — Wed, 01 Apr 2020 07:00:25 +0000

Rensselaer Polytechnic Institute (RPI) via Newswise – …according to Figueiro, the key to avoiding depression, anxiety, and insomnia is a “light fitness routine.” Mariana Figueiro, a professor and the director at the Lighting Research Center (LRC) at Rensselaer Polytechnic Institute, is among the world’s leading experts in the area of light and health. According to Figueiro, the key to avoiding depression, anxiety, and insomnia is a “light fitness routine.” Exposure to a robust 24-hour light–dark cycle promotes circadian entrainment, which has many health benefits such as increased alertness and feelings of vitality during the day, improved mood, and better sleep at night. Healthy, regular sleep patterns are even thought to have a protective effect against coronavirus. Here are a few tips from Figueiro about how to use the power of light to feel better every day. “If the sky is clear and the sun is shining, go for a walk during the day. Try to go outside in the morning, every day, at the same time, for a period of 30 minutes or so,” Figueiro said. If you must quarantine indoors, Figueiro suggests increasing the amount of light by a factor of four (x4) during the daytime. Morning light provides the most benefit in terms of avoiding circadian disruption that can lead to depression, anxiety, and insomnia. If you have one table lamp in your home office or kitchen (or wherever you spend the most time during the morning and early afternoon), add three more lamps for a total of four. Don’t forget to turn the extra lights off in the evening, mimicking sunset. On cloudy days, supplemental electric lighting is even more important for entraining the circadian clock, and to avoid circadian disruption. Light also proves an immediate alerting effect akin to coffee or tea. In the evening, consider using warm, low-level (dim) lighting. Avoid screen time late in the evening, before bedtime. The intense glow from an electronic screen can significantly delay sleep, which translates to fewer hours of sleep per night. “A robust pattern of light during the day and darkness at night is important for our health and well-being,” Figueiro advised. “Open the window curtains or shades. Seek light during the day, especially during the morning. Go out for a walk during lunchtime. Dim the lights in the evening, mimicking sunset.” To read the original article click here.

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