quality of sleep Archives - Amazing Health Advances

Fascinating Science Shows Genetics May Determine How Much Sleep You Need

AHA Publisher — Fri, 25 Mar 2022 07:00:54 +0000

Karen Sanders via NaturalHealth365 – Many believe that sleep has always been critically important to humans, both as a resource and a pure enjoyment source. Today, the gold standard for sleep is 8 hours per night. That, the scientific community assures us, is enough to feel rested and stave off various diseases. Clinical studies have shown that ensuring you get 7 to 8 hours of sleep a night keeps the immune system strong. However, new research shows that the kind of sleep you get might be more important than how much. The Amount of Sleep People Need Depends On Genetics, Scientists Claim Rarely does quantity win out over quality, and the same is true for sleep. Researchers at UC San Francisco have discovered genes that regulate “elite sleep” in a lucky few humans. This allows them to get the rest they need in only 4 to 6 hours, where the majority of us need closer to 8. Researchers have discovered the role of genetics and identified five genes that contribute to this elite sleeping ability, though they predict there are many more. They also stress that such people aren’t just surviving on reduced hours … it’s a true, healthy preference. And it comes down to what happens while they’re sleeping. Here Is Why Some People Only Need 4 Hours, While Others 8 Hours of Sleep Every Night Most of us think of sleep as something that takes place in an inviolable window. Over the course of eight hours, our bodies go from tired and unfueled to recharged and ready to go. Yet thinking of sleep like this misses the point, researchers say. It’s not about how long you’re there. It’s about what happens while you’re asleep. In this sense, sleep is more like a checklist, in which the body: Heals cardiovascular tissue and blood vessels Removes toxic waste from the brain Reorganizes neural pathways Restores energy for use the next day Repairs damaged tissue Releases hormones It’s the checklist of tasks that must occur during sleep that matters, not the length of the sleep window. Can You Become an “Elite Sleeper”? For people who can get it all done in 4 hours, so much the better. Especially considering the rest of us – without favorable genetics – face health consequences for getting less than 6 hours of shuteye a night. The secret lies in the genetic puzzle elite sleepers comprise. Scientists know that sleep is regulated by tons of genes. It is also regulated by many areas of the brain. That means when one area of the brain is injured or diseased, it is likely to affect sleep. This is the reason scientists hope to figure out why some people sleep so well, and by pinpointing the genes responsible, they hope to simulate that effect in people who need it. What Does This Mean for You? Although this research is certainly promising, it may only have a significant bearing on you later in life when Alzheimer’s and other forms of dementia become more likely. For now, though, it’s simply important to keep getting those ZZZs. Chances are you could stand to improve your sleep quality (and for most of us, quantity). If so, you can try herbs to help you relax, reduce sugar in your diet, and try to go to bed at the same time every night. In addition, eliminate your exposure to artificial light (from T.V., computers, or mobile devices) that inhibits your ability to produce melatonin, needed for sleep. Simply put, a good night’s sleep will help you to detoxify the body, regenerate damaged tissue and protect your overall wellbeing. Make it a top priority, starting tonight. Sources for this article include: ScienceDaily.com To read the original article click here.

The post Fascinating Science Shows Genetics May Determine How Much Sleep You Need appeared first on Amazing Health Advances.

Exciting Potential: How to IMPROVE Your Brain Function with Melatonin

AHA Publisher — Mon, 06 Dec 2021 08:00:01 +0000

Lori Alton via Naturalhealth365 – According to a recent report published in Alzheimer’s and Dementia Journal, Alzheimer’s disease – the sixth leading cause of death in the United States – claimed over 121,000 lives in 2019 alone, before the pandemic had swept the nation. Alzheimer’s disease claimed over 121,000 lives in 2019 alone, before the pandemic had swept the nation Meanwhile, the Alzheimer’s Association has released a sobering new statistic – deaths from Alzheimer’s disease and other forms of dementia have increased by a significant 16 percent since the onset of COVID-19. However, a natural intervention for the condition is casting a ray of hope. In a recent review article in the peer-reviewed journal Revue Neurologique, researchers report that the natural hormone melatonin shows exciting potential to prevent and even alleviate neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. In fact, the impressed scientists even concluded that “melatonin may be the solution we have been looking for.” Why are they so hopeful about the neuroprotective effects of melatonin? Let’s find out. Melatonin Sharpens Memory and Increases Formation of New Brain Cells Melatonin, commonly known as the “sleep hormone,” is produced in the pineal gland in the brain. This critical hormone regulates the circadian rhythms and the sleep-wake cycle while improving the overall quality of sleep. Researchers have long believed that melatonin may improve memory and cognition. And, the “proof is in the pudding.” In an older – but still influential – placebo-controlled study published in Psychopharmacology, 50 young men were given a one-time, 3-mg dose of melatonin. The effects were rapid, unequivocal, and clear-cut, with participants in the melatonin group able to recall more objects from a memorized list than those in the placebo group! The researchers concluded that melatonin could suppress the stress-induced hormones that affect memory processing. But does melatonin work for older individuals? Neuroprotective Effects of Melatonin May Improve Alzheimer’s Disease While melatonin exists in generous amounts in young people, it appears that supplies decrease with age. The review authors noted that patients with Alzheimer’s disease have lower melatonin levels than healthy people of the same age – and that melatonin deficiency may play a vital role in the development of Alzheimer’s disease and dementia. Raising melatonin levels in the body may not only combat age-related memory decline and cognitive impairment – but, the neuroprotective effects of melatonin may help slow the progression of neurodegenerative diseases. Scientists point out that almost half of all Alzheimer’s patients have problems with sleep. Lack of sleep is associated with increased plaque deposits of beta-amyloid, a protein strongly implicated in the development of the disease. Melatonin promotes the type of refreshing sleep needed for efficient brain function and accurate memory, with clinical studies supporting the ability of the hormone to slow the progression of cognitive disorders. Melatonin Improves Brain Function Through Multiple Mechanisms The neuroprotective effects of melatonin can be attributed to many factors. Melatonin appears to cushion the brain from the effects of “stress” hormones – such as epinephrine, cortisol, and norepinephrine – which can impair memory. It also increases levels of a protein known as a brain-derived neurotrophic factor (BDNF), which increases the formation of neurons. In addition, cell studies have shown that melatonin improves plasticity, the ability of the brain to change and adapt to new experiences. Finally, melatonin is a potent antioxidant that scavenges harmful free radicals (reactive oxygen species) that would otherwise cause oxidative stress and damage to cells and tissues, thereby triggering disease. Impressively, studies have shown that melatonin can even help to counter damage from memory-impairing drugs, including the chemotherapy drug fluorouracil and the anti-nausea medication scopolamine. Researchers theorize that melatonin achieved this by promoting cell division in the hippocampus, the brain’s “memory center.” Improve Sleep and Cognition with Melatonin Natural health experts advise using a high-quality melatonin formulation from a reputable vendor, with typical amounts ranging between 0.5 mg and 10 mg a day. To promote restful sleep, melatonin should be taken about 30 minutes before bedtime. However, if you take melatonin to correct out-of-sync circadian rhythms over the long term, it should be taken two to three hours before bedtime. Naturally, check with your integrative doctor before supplementing with melatonin. As a “pro” tip: The amino acid tryptophan is needed for the body to produce melatonin. You can raise your dietary intake of tryptophan with raw cheese, pasture-raised organic chicken, pumpkin seeds, and wild caught fish. In addition to the devastating human toll of Alzheimer’s disease – such as loss of precious memories and the ability to function independently – the financial burden of this illness is staggering. In fact, the national cost for Alzheimer’s and other dementias in 2021 is expected to clock in at $355 billion. No doubt, the relatively inexpensive, non-toxic, convenient, and safe choice of consuming melatonin may well emerge as an effective natural intervention for this cruel health issue. Sources for this article include: Alzheimers.org NIH.gov Healthline.com NIH.gov To read the original article click here.

The post Exciting Potential: How to IMPROVE Your Brain Function with Melatonin appeared first on Amazing Health Advances.

Do You Suffer from Chronic Pain? Try THESE Drug-Free, Non-Invasive Natural Interventions to Get Relief

AHA Publisher — Fri, 25 Jun 2021 07:00:56 +0000

Lori Alton via NaturalHealth365 – Over 20 percent of American adults suffer from chronic pain – defined as pain lasting longer than three months, or pain that persists beyond the normal healing time for an underlying condition or injury. A debilitating and frustrating condition, chronic pain exacts a serious toll on sleep, job performance, interpersonal relationships, and quality of life. While researchers report that chronic pain is one of the leading reasons for individuals to seek medical care, all too often the treatment they receive appears to be sadly inadequate. A newly published study shows that the number of people living with chronic pain significantly increased across every US adult demographic in the years 2002 through 2018, with researchers calling the rise “steep, sustained and pervasive.” STAGGERING Statistics: The Number of Chronic Pain Sufferers Exceeds Those Affected by Heart Disease, Cancer, and Diabetes Combined, Study Reveals In a study involving over 400,000 participants ages 25 to 84 and published in Demography, the researchers relied on data and questionnaires from the National Health Interview Survey. The survey asked about five common sites of pain: the lower back, the neck, the face and jaw, the joints, and the head. Researchers took into consideration the following factors: age, gender, race, ethnicity, education, and income. The team found that chronic pain increased “across the board” in the years of the study. While it rose the most among people of lower income, those of more comfortable means weren’t immune. People with household incomes of roughly twice the poverty level saw an increase of 42 percent in chronic pain, while people whose household income was four times the poverty level saw a 14 percent increase. The results were apparently not what the researchers had been expecting. “You might think that with medical advances, we’d be getting healthier and experiencing less pain, but the data strongly suggest the exact opposite,” commented co-author Dr. Hanna Grol-Prokopcyk, associate professor of sociology at the University of Buffalo College of Arts and Sciences. The joints and the lower back were the most prevalent sources of pain, researchers found. And, reports of chronic pain increased by 10 percent during the study period, which represents 10.5 million more people in pain. The Institutes of Medicine reported that the number of people experiencing chronic pain exceeds those affected by heart disease, cancer, and diabetes combined. While Pain Increased for all Groups, Factors for Chronic Pain Varied by Age Brackets Older participants, those between 65 and 84 years, had physical health issues associated with their chronic pain – such as obesity, diabetes, kidney issues, and high blood pressure. (In fact, 20 percent of pain increase in people aged 45 to 64 are due to arthritis, which becomes more common as people age). Younger and middle-aged people “felt the hurt” through mental health issues such as distress and alcohol abuse. Dr. Grol-Prokopcyk said that the results involving younger age groups demonstrated that pain can be as much a mental health problem as a physical issue. She called for healthcare providers to focus on prevention and management of pain – rather than procedures and medications – and urged an interdisciplinary approach. The “Dark Side” of Prescription Medications Features Abuse, Addiction, and Toxic Side Effects While Western medicine attempts to treat chronic pain with medications such as opioids and non-steroidal anti-inflammatory drugs (NSAIDs) the side effects of these can be severe. Long-term acetaminophen use has been linked to heart attacks, gastrointestinal bleeding, and liver problems, while NSAIDs increase the risk of stomach ulcers, kidney failure, and stroke. Opioids can not only cause constipation, fatigue, and dizziness but carry the potential for abuse, overdose, and addiction. Ironically, studies have shown that opioids may be ultimately ineffective for chronic pain – and may even worsen it. In fact, the team noted that opioids “may have contributed” to the rise of pain prevalence in the United States. It’s no wonder that many people have turned to natural and alternative methods of pain control. While there is no one solution for the complex problem of chronic pain, natural methods can often help provide a measure of relief. Manage Chronic Pain Naturally With Drug-Free, Non-Invasive Techniques Relaxation techniques – such as guided meditation, biofeedback, and deep breathing exercises – can promote the release of endorphins, neurotransmitters with pain-killing properties. These techniques have been shown in some studies to alleviate muscle tension, muscle spasms, aches, and pains. Tai Chi – a system of slow, continuous movements combined with breathing and relaxation techniques – can improve strength, joint stability, and balance. One review published in Scientific Reports showed that Tai Chi was associated with improvements in chronic pain from arthritis and lower back pain. Other recent studies and reviews have demonstrated beneficial effects from yoga, a combination of specific poses, deep breathing, and relaxation. In one study, “hot” yoga, performed in a heated room, showed particularly promising results. And – while it may be the last thing you feel like doing when suffering from an aching back – moderate aerobic exercise(such as walking, jogging, dancing, and swimming) has been shown to improve chronic pain. (Conversely, inactivity appears to worsen chronic pain). Of course, seek the advice of an integrative physician familiar with your condition before trying a new exercise regimen. Lavender essential oil, inhaled through a diffuser, was shown in one study to lessen the use of painkillers after surgery. And, in one encouraging study, topically applied lavender oil was comparable to the effect of tramadol, a prescription analgesic. Finally, bergamot essential oil aromatherapy has been shown to reduce neuropathic (nerve) pain. For topical application, natural health experts advise blending 10 drops of essential oil to each tablespoonful of carrier oil, such as olive or coconut oil. Chronic pain is not only a leading cause of disability – but may even impact longevity. And, it imposes a huge financial burden. Treating chronic pain carried a staggering $600 billion price tag in 2012, the last year for which statistics were available. Clearly, there is much room for improvement in the treatment of chronic pain. Hopefully, emerging and traditional natural techniques will receive more attention as a tool against this serious public health problem. Of course, as a final thought, never underestimate the value of eating an “anti-inflammatory diet” – which includes staying well-hydrated with clean (pure) water and eating lots of organic vegetables and some fresh fruit. Sources for this article include: MedicalNewsToday.com NIH.gov NIH.gov MedicalNewsToday.com NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

The post Do You Suffer from Chronic Pain? Try THESE Drug-Free, Non-Invasive Natural Interventions to Get Relief appeared first on Amazing Health Advances.

Online Learning Doesn’t Improve Student Sleep Habits, Research Suggests

AHA Publisher — Tue, 11 May 2021 07:00:41 +0000

Simon Fraser University via EurekAlert – New research from Simon Fraser University suggests that students learning remotely become night owls but do not sleep more despite the time saved commuting, working or attending social events. The study, led by psychology professor Ralph Mistlberger, Andrea Smit and Myriam Juda, at SFU’s Circadian Rhythms and Sleep Lab, compared self-reported data on sleep habits from 80 students enrolled in a 2020 summer session course at SFU with data collected from 450 students enrolled in the same course during previous summer semesters. The study results were recently published in the journal PLOS ONE. “There is a widespread belief among sleep researchers that many people, especially young adults, regularly obtain insufficient sleep due to work, school, and social activities,” says Mistlberger. “The move toward remote work and school during COVID-19 has provided a novel opportunity to test this belief.” The student participants kept daily sleep diaries over a period of two-to-eight weeks, completed questionnaires and provided written reports. Fitbit sleep tracker data was collected from a subsample of participants. The team found that students learning remotely in the summer 2020 session went to bed an average of 30 minutes later than pre-pandemic students. They slept less efficiently, less at night and more during the day, but did not sleep more overall despite having no early classes and 44 per cent fewer work days compared to students in previous semesters. “One very consistent finding is a collective delay of sleep timing – people go to bed and wake up later,” says Mistlberger. “Not surprisingly, there is also a marked reduction in natural light exposure, especially early in the day. The lack of change in sleep duration was a bit of a surprise, as it goes against the assumption that young adults would sleep more if they had the time.” Self-described night owls were more likely to report a greater positive impact on their sleep, getting to sleep in, instead of waking up early for that morning class, while morning types were more likely to report a negative response to sleeping later than usual. Sleep plays an important role in immune functioning and mental health, which is why good sleep habits are crucial. “My advice for students and anybody working from home is to try to get outside and be active early in the day because the morning light helps stabilize your circadian sleep-wake cycle – this should improve your sleep, and allow you to feel more rested and energized during the day,” says Mistlberger. To read the original article click here.

The post Online Learning Doesn’t Improve Student Sleep Habits, Research Suggests appeared first on Amazing Health Advances.