Sleep Disorders

The News Got You Down? Turn It Off

2008-10-08T14:36:00.003-04:00

The Olympics are over and we are deluged with the old, depressing news again, wrapped around the incessant coverage of the upcoming election. Between the energy and housing crises, between the bickering about global terrorism and war, and between woes about the stock market and the future of health care, it's no wonder most Americans are gloomy. But should we be this gloomy?

There was a fascinating op-ed piece in the Los Angeles Times written by Dan Ariely, a Duke University professor of behavioral economics who commented on the doldrums of consumer confidence today, which is at a 40-year low. The problem we have, according to Ariely, is that we're experiencing "learned helplessness."

This phenomenon happens as a result of chronic exposure to an alarming sequence of market disasters. First we had the tech bubble burst, then came the housing tumble, and now oil prices and the mortgage meltdown keeps people up at night. Add to that all the depressing news circling daily about new and old wars, and threats to our health like tainted food and toxic products. All these events have occurred in quick succession and in some regards, unexpectedly. No one, for example, could have predicted the housing fallout during the boom just a few years ago.

Of all the remarks Ariely makes, I particularly enjoy his pointing out the fact we consume news much differently today than in previous decades. Not only do we seek sensational news rather than that which can help us make sense of the world, but we eat it up 24-7 on our televisions, radios, computers, and even cell phones. He writes, "Even stories about the economy take the shape of gossip about people who are struggling, who have lost their jobs and can't pay for gasoline." How true that is.

Now you're probably wondering what all this has to do with sleep. Well, my friends, how many of us sit up late at night watching re-runs of news we've already seen on TV earlier in the day? Watching television can be relaxing for some, but I'm not sure there's anything sedative about today's news (unless, of course politics really puts you to sleep - then you're in luck!).

I think we would all do well if we were more mindful of when and how we get our news. Unlike the recent Olympics, which were stimulating, warm and friendly, today's news is mostly rousing and disheartening. A bad mix for restful sleep and insightful days.

I challenge anyone who feels down to try this: like caffeine, avoid all news within four hours of bedtime. This includes newsy journals and magazines, too. See if you sleep better. Watch how you feel better.

Top 5 Things to Avoid before Bedtime (within 4 hours)

Caffeine (including medications that include caffeine like headache medicine)
Arguments and heated conversations (ahem, this includes your kids)
Too much alcohol or rich foods that can cause digestive issues
Electronic overload, such as computer usage, texting, e-mail, and Internet surfing
Stimulating, depressing news or TV shows

This article is cross-posted on Dr. Breus's official blog, The Insomnia Blog.

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Sleep and Get Rich

2008-09-29T16:47:00.001-04:00

Okay, so I know that sounds like a gimmick. If anyone could get rich automatically through sleeping, we'd all be filthy wealthy after a few priorities changes. But here's what I mean: how may of you have arrived at a solution, invention, or great idea during dreamful sleep?

I'm wondering this because of a music site reporting how Kid Rock attributes many of his successes to insomnia. He claims that he came up with the idea for his hit song "All Summer Long" thanks to a restless night... and that he "can't stop dreaming up new tunes."

Did you catch that? He claims he "dreams" up his tunes during "restless sleep." The two don't really go hand in hand, do they? If you have insomnia, you're not sleeping. If you're dreaming, you're very much enjoying a special stage of sleep. According to Kid Rock, he hasn't a full night's sleep in years. He says his brain "never stops" and that he keeps a notepad by the bed to record his mid-night thoughts.

It's common to experience a night of dreams so vivid and memorable that you feel awake for most of it. People who say they "don't sleep" actually do, and if you were to get them in a sleep lab you'd watch them sleep for several more hours than they think they do.

If Kid Rock is truly drumming up songs in his sleep, then he's awakening at the end of the sleep cycle long enough to record his thoughts and then fall back asleep. You dream in deep sleep just before coming back to a lighter stage of sleep, where you can wake up. (This explains why you remember a dream when you wake up, or feel yourself being pulled from a dream to a wakeful state.) But if he's truly got insomnia, then he could be staring at the ceiling using his thoughts as a distraction from focusing on sleep.

I'm all for keeping a journal by the bedside. You never know what dreams--or insomnia for that matter--can reveal. If worries keep you awake, a worry journal could allow you to write them down with their potential solutions so you can rest easy and actually get to sleep. If you have an a-ha moment in your sleep you could jot it down quickly so you don't forget it by the time you get up.

You never know: maybe you'll dream up the next best thing to peanut butter and jelly, or Google, or a cure for cancer. Bear in mind that restful sleep will help you to think clearly and work with that new idea the next day, when you're trying to do something with it in the real world. A double-edged benefit.

I'm certain that dreams have played a role in many hits and inventions through the years. I believe there IS something to be said for "sleep and grow rich." Just be sure you don't sleep all day, or your great idea will never get out of bed, either.

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This article is cross-posted at Dr. Breus's official blog, The Insomnia Blog.

Wall Street Got Your Sleep?

2008-09-26T15:58:00.001-04:00

I feel like I blogged on this topic just a few weeks ago. And I probably did. The depressing news is inescapable. You can't turn the TV on without getting punched in the stomach--even if you don't work in financials or own stock in them.

There are plenty of nervous people out there, especially seniors who have retirement funds falling with the whims of the market. Articles like this one show the extent of the damage leaking through the older communities. But you don't have to be retired or thinking about it soon to feel the heat. How many people are losing sleep over the state of affairs?

It wouldn't surprise me to learn that sleeping pill prescriptions are on the rise as the economy is on the decline, or at least in a temporary ditch. About one in five people take non-narcotic sleep aids now. Even though those who take something to help them fall and stay asleep are not advised to use them every single night. But my bet is that people who can't get a handle on their stress load or learn how to cope with the constant noise from the news and media are reaching for them routinely.

Don't get me wrong: I'm a big proponent of prescription sleep aids when the time and circumstance calls for them. The jury is still out, however, on their long-term effects when used frequently. For example, just last week my industry journal reported on a review of several studies showing a link between prescription sleeping pill use and skin cancer. But don't panic: a direct causal link has not been proven between sleeping pills and skin cancer, and this report simply opens the door for more research and data-gathering.

It's worth noting, though, that sleeping pills are not the magical end-all be-all for people with sleep troubles. Given the volume of sleep troubles today, I'd love to see more people attempting to nix their sleep problems in the bud naturally before resorting to long-term use of prescription sleep aids. And that starts with turning off the media's noise. TODAY!

How to turn off the media noise with the lights at night:

This may sound obvious, but it bears repeating: turn off the news and stop reading all forms of current media at least two hours before bedtime.

Do something out of the ordinary before bed that takes your mind off the ordinary stress, such as taking a warm bath, getting a Swedish massage, taking a yoga class, or going for a light walk.

Avoid heated conversations about world affairs at dinner or anytime after 3 pm for that matter!

See if you can go at least a day--and three if you can do it--during which you avoid all sources of news and media. Pretend you're on a deserted island and have no access to newspapers, the Internet, or the stock ticker on CNBC.

Stress is inevitable and in many ways, unavoidable. But it's MANAGEABLE if you take charge of it.

A sign that you may not be managing stress well is if you find yourself going more than two weeks and you're using a sleep aid every single night. If that's the case, then it may be time to call a time-out and examine why you're unable to get a good night's sleep naturally.

Think of it this way: the news will ALWAYS be there no matter what. But your happy, vibrant self will not. I'd pick the latter over the former every day.

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This article is cross-posted on Dr. Breus's official blog, The Insomnia Blog

Will Your Kids Snore When They Grow Up?

2008-09-17T14:30:00.001-04:00

We all like to think of our kids as semi-perfect little beings, and that we can control their development and maturation to some degree. It's a well-documented fact, for example, that if we don't teach them how to eat well and engage in physical activity, they can grow up overweight, obese or experience diabetes in some cases.

But what about other, less-obvious habits that could be "programmed" in a child early on and which surface much later in life? In particular, can an adult's snoring be traced back to childhood?

I just read about a new study out of Britain that offers some interesting clues into why some kids are more likely to develop into adult snorers. According to the research, a kid with respiratory problems could be a precursor for snoring as an adult. I assume "respiratory problems" could be anything from allergies, exposure to animals that cause respiratory issues, or ear infections. This type of research is just in its infancy, but I hope more emerges to help us define the risk factors that may cause some children to become snorers in later life.

As the article points out, snoring is not just a nuisance. It can signal more serious problems like sleep apnea, which cuts off a person's breathing momentarily during the night.

It would be wonderful if we can help prevent snoring in the first place by taking into consideration risk factors experienced during childhood. Not that we need to add one more item on the list of things to worry about when it comes to our kids.

But I think the overall lesson here is clear: much of how well we live as adults can be linked to what happened during our tender years. We may someday discover that the blueprints of our adult lives are clearly written out by the time we're 25 or so. From our brain chemistry and moods to our ability to fight fat and get a good night's sleep...you have to wonder, how much of our adult lives are chained to the past?

Something to think about. I'm a big believer in the ability to change and modify habits to support a healthier lifestyle, but as parents and role models for kids I think it's important to bear this in mind.

Questions to consider in light of this new study:

How well do your kids sleep? Do you even know the answer to this question?
Are they overweight or do they already snore?
If you have a child who suffers from respiratory problems, have you ever discussed this with the pediatrician? Has your child been tested for sleep apnea?
Do YOU have trouble sleeping, or do you suffer from chronic snoring?
Have you ever discussed the value of a good night's sleep with your kids?

In this next generation, may we find more restful, quiet nights.

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Technorati Tags: children, snoring, child development, good sleep habits, sleep doctor

This article is cross-posted at Dr. Breus's official blog, The Insomnia Blog.

Olympics Got Your Sleep?

2008-08-19T18:36:00.001-04:00

The Olympic coverage isn't helping millions of Americans get to bed on time. There's nothing more stimulating that watching Michael Phelps's dash to gold and carving his name in the history books. The "live" coverage we see at night took place half a day ago around the world in Beijing, but NBC delivers the goods like a suspenseful mystery. Coming up, in about 45 minutes, Michael Phelps goes for his 6th gold... But before that, we'll turn to women's gymnastics where the Chinese are determined to beat the Americans... Will they do it? Find out!

No wonder a few of us are lagging in the morning this week. The Olympics aside, though, sleep evades as many as 70 million Americans on a regular basis. As noted recently by Consumer Reports, almost one in five Americans take prescription or over-the-counter medicines at least once a week to help them sleep better. Despite recommendations to limit the use of sleeping pills, some people find themselves downing a pill every single night to get to sleep. Yikes.

Drugs to help people sleep do have their place, but I agree with the article posted by Consumer Reports that there are alternatives to medications that I would implore all sleepless souls to try. Some of my favorites:

Try a sound machine. They have been shown to work wonders on people who can't get to sleep easily, and who would otherwise resort to taking something. These machines emit soothing sounds like trickling waterfalls, oceanic waves, and chirping birds.

Play mind games. Count backwards from 300 by 3's. This is a difficult task, and will distract you from thinking about your other things. If worries are bothering you, write them down and then lie back and pretend they are bubbles floating up through your body, which then vanish. Feel the troubles float away as your body slips into sleep.

Moderate exercise and stretching before bed. Although some argue that exercise can stimulate the body and prevent sleep, exercise can reduce anxiety in some people. So it might be a good idea to experiment with a mild to moderate exercise routine before bed. An evening, low-intensity yoga or meditation class is also an option.

Have a soak. Try a hot bath or shower with aromatherapy (smelly bath salts) and low lighting (no candles—fire hazards).

Rub the day's tensions away. Ask for a massage from your spouse or bed partner.

And of course, try not to sit on the edge of your couch watching the Olympics coverage if it means cutting into deep sleep. Do what I know many are doing: cheat. Go online to find out who wins, and use a DVR machine to record the events you want to see when you've got the time to do so. (Or you can download those recordings, too, at http://www.nbcolympics.com/.) The highlights are the best part. No commercials. You know all those Olympians are sure to get their sleep. Why not you?

This article is cross-posted at Dr. Breus's official blog, The Insomnia Blog.

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Technorati Tags: sleep, Olympics, insomnia

The Heat Factor: Warm Skin, Cozier Sleep

2008-08-15T16:36:00.002-04:00

There are lots of things you can try to enhance the quality of your sleep and avoid waking up at night. But here's something you probably haven't heard of before: warming up your skin.

The news just came in from the Netherlands in a study published in the journal Brain. Turns out that increasing the temperature of your skin--but not your core body temperature--just a little bit can help you achieve deeper, more restful sleep and avoid waking up too early in the morning.

These types of sleep problems are common among older folks.

The reasoning behind the phenomenon is that skin warming has been shown to stimulate areas in the brain that are involved in regulating sleep. Studies on skin in recent years have been turning up all sorts of fascinating discoveries. We've learned a great deal about how skin is like the brain's twin. It can create messages for the brain to respond to without needing the brain to act first.

To think that a little warmth on your skin can effect change in the brain and plunge you into top-quality sleep is, wel, amazing. Gives a whole new meaning to wrapping yourself up in a blankie.

It's not always easy to find sure-fire ways to solve sleep problems, especially in people who suffer from insomnia or who can't seem to get through the night and early morning hours without waking. The elderly are famous for their lack of quality sleep and inability to stay asleep for long periods of time.

So can this recent study offer a new way to promote better sleep? I think it may be worth trying. Keep the ambient bedrooms temps cool but keep the blankies close. Sleep tight.

Do You Ever See Darkness Any More?

2008-08-12T13:00:00.001-04:00

How long do you think you'd survive if you were to go back to the caveman days? No flashlights or incandescents. No cell phones or bright PDAs. No blinking router lights. No bright digital clocks to watch in your sleeplessness. You'd have just the moonlight and stars to guide you after the sunsets, and the black of night to be your blankie during sleep.

A recent article I read points to the fact so many of our modern gadgets blink, flicker, and shine to the point they can light up a room at night. You might not notice them during the day, but turn the "real" lights out at night and check out how many electronics still glow in blue, red, green, and yellow. The bedside clock-radio. The electric toothbrush. The coffee machine. The DVR. The laptop computer.

And if many or all of these "beacons" are in the same room, which can be the case for people living in tight quarters - a dorm room, a single or bachelor pad, a New York City apartment - then you could find yourself applying black tape to those tiny diode lights just to get a good night's sleep! (You don't want to disconnect them because they will lose their charge and not work when you need them.)

Another problem making all of this worse is the rising popularity of blue LEDs. Why? Because in dim light, our eyes are more sensitive to colors at the blue end of the spectrum. Blue LEDs look brighter and can be more disturbing to the wannabe sound sleeper.

If you were to take an inventory of your electronic parade in your home, I bet you'll find a few with blue blinkers. (Ironically, researchers are exploring whether blue LEDs can be used to keep people alert and awake. Scientists have discovered that a light-sensitive layer of the eye, which is different from the part that allows us to see, sends signals to the body that affect rhythms of wakefulness and sleep.) The good news, so far, at least, is that we don't think the low levels of blue light emitted by gadgets is enough to change our sleep patterns. Whew!

The lesson here hearkens back to my usual suggestions for keeping a sleep-friendly bedroom. Heed the following:

Remove electronics that you don't need, including television (unless you require it to get to sleep--for some it's relaxing), computers, laptops, and cell phone.

Avoid having the kind of alarm clock-radio that emits a strong digital light, especially a blue one. If your sleep patterns are regular, see if you can go without an alarm clock at all!

Use electric black tape to cover up any lights shining that are inevitably part of your bedroom setting.

Don't forget to check outdoor lights, too. If a backyard or front light is shining too brightly, or in the direction of a window, it could be disrupting your sleep.

We live in such a bright, digital world that we can forget that the very things of convenience can become the very villains of inconvenience when it's time to get our shut-eye. There's a time to look into the light... and a time for darkness.

This article is cross-posted at Dr. Breus' official blog, The Insomnia Blog.

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Technorati Tags: light, darkness, sleep

Sleep Secrets from the Olympians

2008-08-11T12:18:00.001-04:00

The Beijing Olympics are off to a fiery start. High expectations abound, the least of which is the monster one placed on China to clear the air. At that level of competition, everything has to be absolutely perfect--you can't get sick or injured, and you definitely can't be tired. So you know there's no late-night partying going on before an event. These athletes may be superhuman, but even the elite set limits.

Most Olympians endure years of training, keeping up with the top information about how to nourish and care for their precious bodies that are charged to win. Sure, they have access to the best of the best. The best trainers, equipment, coaches, physical therapists, nutritionists, and sports psychologists. Even the much-adored Dara Torres who, at 41, is being watched like a hawk to see if she can take home a medal in swimming, admits that she drops $100 grand a year on hiring these bests (this includes a stretching coach and a masseuse; where's mine?).

Clearly, these Olympians probably know a thing or two about being in tip-top shape. Everything about them is elite. And I bet secrets to diet and exercise aren't their only concerns. They know how to recover, rest, and listen to their bodies when it cries for a time-out. They understand the value of sleep for repairing worn tissues, restoring their muscles for the next workout, and recharging their brains to think clearly, calculatingly.

For many of these elites, life is simply about training, eating, and sleeping. That's it. And when the training gets tough, they cycle through several workout-eat-sleep periods throughout the day. Sleep, in fact, even when it arrives in pulses of naps, is a training tool on par with any other asset they need to win.

In September's issue of Runner's World, the magazine highlights some of these "secrets", and a few guilty pleasures the athletes keep. Of course, since the magazine is geared for running enthusiasts, the marathoners and "athletic" athletes ("athletics" is traditional Olympic speak for track-and-field) get the spotlight. Some fun tidbits:

Deena Kastor, our hopeful for the women's marathon, hits the pillow at 8:30 p.m. (granted, she probably does get up early, but she sleeps over 8 hours a night and naps when she needs to).

Dathan Ritzenhein, our hopeful for the men's marathon, calls it a day at 9:00 p.m.

Brian Sell (another US marathoner), Magdalena Lewy Boulet (another US marathoner), and Matt Tegenkamp (our 5000-meter dasher) all hit the hay at 9:30 p.m.

Midnighters: Shannon Rowbury (1500 meter-dasher), and Erin Donohue (1500 meters). It appears the endurance athletes need more sleep than the sprinters. Do long sleepers correlate with long distance? I'll have to think about that...

Deena Kastor is a firm believer that you're more likely to under-rest than over-train, and I think this advice can relate to everyone. When you're overworked and overtired - even if your version of "work" is far from a race track and closer to the confines of an office or house - the secret to feeling at your best lies in resting up. To wit: get to bed earlier and see sleep as much of an asset to your health and fitness as anything else in life. These Olympians don't take it for granted. Why should you?

Oh, and if you're looking for some guilty pleasures Olympic-style, I suggest you do amp up your workout routines to keep up with the likes of Ryan Hall, who loves to put down a whole loaf of fresh-baked bread; or Brian Sell who eats an Egg McMuffin at least three times a week; or Nick Symmonds (800 meter-dasher), who admits to burgers on Tuesdays, and pizza and beer on the weekends.

Another secret they probably know: sleep helps keep weight in check. Which is why my Gold Medal goes to...a good night's sleep.

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Technorati Tags: olympics, athletes, training, sleep

This article is cross-posted at Dr. Breus's official blog, The Insomnia Blog.

Texting in Your Sleep?

2008-07-31T18:00:00.000-04:00

As crazy as this might sound, there might be some truth to the recently discovered phenomenon of "sleep-texting."

You heard that right: texting people with a cell phone while you're asleep!

I read about this strange story online, and apparently, a Texan newspaper wrote about it last month. In its coverage, a 24-year-old woman claimed to have texted her boyfriend while asleep, and discovered what she'd done only once she'd awakened. Another fellow wrote about it on his blog, so clearly this must be happening to more than just a few people. (Sorry, I can't say I've had this experience myself.)

The question is, does sleep-texting really happen when you're asleep? Or is it something that happens quickly during a moment of wakefulness in the night and then you forget about it the next morning?

No one really knows. It's entirely possible to perform a small action in the night during a few short minutes of wakefulness that you cannot recall the next day, but it may also be possible to perform an action that's so ingrained in your brain and habits that it's like driving on "autopilot." Today's younger generation is so constantly attached to their mobile devices (I think kids win hands down for how fast they can type on a smart phone) that working those cell phones and texting are second nature. It's an addiction unlike any other.

It's weird to think you can send a message in the middle of the night that you won't remember doing the next day. You just might find yourself in a situation where you actually do send a text you'd self-censor during the daylight hours.

I've said in the past that bedrooms should be a cell-phone free zone. They don't harmonize with the setting for restful sleep. And what if that phone rings back with a text from the person who receives your midnight message?

I say, put those cell phones to bed--in another room. Give it a rest. Your sleep will thank you.

This article is cross-posted at Dr. Breus's official blog, The Insomnia Blog.

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Technorati Tags: sleep, cell phone, text messages, texting

Cell Phones and Sleep

2008-07-08T07:02:00.000-04:00

Here's one more reason to turn off those cell phones long before bedtime: they may mess with your sleep!

Earlier this year a new report emerged indicating that people who were exposed to the radiation emitted by cell phones just before bedtime took longer to get to sleep and spent less time in deep sleep - that magical place where your body refreshes and restores itself.

These findings confirm other studies done, including one that showed teens who use their cell phones late at night complain of tiredness. (And we all know that any teen who has a cell phone uses it for as long as possible at night.)

Ironically the study was funded by the Mobile Manufacturers Association, which of course called the results "inconclusive."

I love reports like this, because whether or not it's true that cell phones disrupt sleep patterns, it gives me one more reason to tell people to turn them off! We still don't know if mobile phones can also increase one's risk for brain cancer (although I think the jury is leaning toward a no on that one), but regardless, I think we could all live a little better if we cut back on how long we spend on our cell phones. Unless someone is telling you a bedtime story over the phone, most conversations tend to be stimulating. And the mere act of having a lively discussion with someone while holding a phone to your ear is not all that relaxing. I'd rather be getting a massage from my spouse and sharing funny stories from the day, or plunging my imagination into a book.

The fact cell phones may disrupt sleep shouldn't freak you out, but it should be a wake-up call to at least think about removing cell phones from your life within an hour before bedtime. In my book, Beauty Sleep, I go into great detail about the habits of good sleepers and which things you should do - or not do - in preparation for sound sleep.

Giving yourself time to unwind and literally power down before slipping into bed is key to healthy sleep. And now we can add cell phones to our list of no-nos. I know that for some people this can be a challenge, especially if you're 100 percent wireless and this would mean making NO calls at all before bedtime. But consider that a luxury in this day and age. If you can turn not only your cell phones off but also yourself OFF for at least 30 minutes prior to bedtime, I bet you'll feel a world of difference the next day...and the day after that.

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Is Sleep Deprivation Your Badge of Honor?

2008-07-03T07:45:00.001-04:00

Now this is crazy stuff: have you ever seen the popular reality show Deadliest Catch on the Discovery Channel? It is one of my favorites; I seem to just find it fascinating. It's about Alaskan king crab fishermen up in the Bering Sea, and what they risk to get their grubstake.

Seriously, this puts The Perfect Storm to shame, and I honestly don't know how they even manage to video tape some of this madness. Picture yourself on a fishing boat (try not to get seasick). You've got a 24-hour shift in front of you (no naps!)... as well as 40-foot waves thumping against the boat and sloshing you around constantly, 80-mile-per-hour winds whipping against every inch of you, and oh yes, subfreezing weather. You hope you can at least feel something in your hands so you can handle the 700-pound crab pots that are banging against the deck. The injury rate? One-hundred percent, from limbs to lives.

Why, you might ask, would someone choose to do this?

Well, the payoff can be huge for the guys who brave this nearly superhuman task: jackpot crab pots can garner millions of dollars worth of highly-prized king crabs. (Yeah, the next time you order king crab in a well-to-do restaurant, stop and think for a moment what it took to get it there.) Boats that aren't successful in placing their pots in the hot spots can come home empty-handed, or so light-handed that their catch only covers the boat's operating expenses.

I think it's crazy, but the allure must go deeper than the potential money. It must tap that proverbial "man versus nature" thing on some level. Many of these fishermen come from families that have been in this business their whole lives - they know of nothing else and have no desire whatsoever to try doing anything else. To them, crab fishing not a job, it's a life. One of the captains of a boat didn't even think about how crazy his job was until the cameras started showing up to tape the show! Clearly, these people are doing what they've always done, and we're finally allowed "in" to see what it is they do.

One request: can they get more fishermen on board to share the duties so everyone can get a good night's rest?

I think every captain would laugh at my suggestion. It appears to be a badge of honor that they can go days without sleep, even if this entails dangerous mistakes.

It is amazing to me that sleep deprivation is both a method of torture in some countries and a badge of honor all at the same time.

Some episodes have featured their contests for the first person to fall asleep and where (please not out on the edge of the deck). Occasionally the ships' captains fall asleep at the wheel during rough weather.

This isn't the only profession where sleep deprivation is considered a badge of honor. There are many other people out there who brave sleepless nights and odd working hours, like medical residents and surgeons, college or graduate students, air traffic controllers, truck drivers, loggers, farmers, start-up entrepreneurs...just about any workaholic who can't fathom sleeping a full night's sleep when there's work to be done.

Many of the world's most dangerous professions entail multiple "badges of honor." People who do the fishing, hunting, and gathering for us folks are among the toughest and bravest individuals. They do extremely dangerous jobs that are in many cases conducted in an environment that is largely beyond their control. Nearly half of all fatal work injuries occurred among workers who drive or move material around for a living. Truck drivers, forklift operators, trash collectors, and cabbies are all part of this group. A sleepy truck driver or forklift operator having an accident is practically cliché.

According to a survey reported by CNN, the fishing industry is a perennial leader as measured by death rate; drowning is the most common cause of death in this industry (they can fall asleep first, then fall overboard!), but fishermen also suffer from fatal accidents in handling some of the heavy equipment that the modern fisheries employ - heavy equipment that requires fast-thinking, and an alert, awake mind.

Is it "brave" to avoid sleep for work? No. But unfortunately our social mores and industry prerogatives haven't changed.

Would the worlds "most dangerous jobs" (which sometimes gets labeled as the world's "worst jobs" because of this fact) become better if we set new standards that prevented fatal mistakes? Yes. I believe so, and we can do that starting with just one: making restful sleep a priority.

So I propose a new badge of honor: one that respects hard work and hard sleep. The two can work miracles. Oh, and let's not forget hard play. Now that's a recipe for living "on the edge." But I have to admit, I do find the show fascinating!

This post is cross-posted at Dr. Breus's official blog, The Insomnia Blog.

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Technorati Tags: sleep deprivation, workplace, health and wellness

Tim Russert, Coronary Artery Disease, and Sleep

2008-06-20T15:48:00.004-04:00

The news of celebrated newsman and Meet the Press moderator Tim Russert's sudden passing last Friday took many people by surprise. He was only 58 years old; even his own father, who became the basis for Tim's last book, has outlived him.

By Monday morning, the stories about this prominent and beloved man's life were still circulating, and talk about how or why he died so young started brewing stronger. People began asking about heart attack avoidance. Newsweek magazine featured a story about the "science of sudden cardiac arrest".

I heard Dr. Nancy Snyderman, NBC's chief medical editor, answer general questions about Tim's previously diagnosed health problem: coronary artery disease. He was doing everything right to manage his disease, which included occasional stress tests to check out his heart (the last of which he passed on April 29), medication, daily exercise (he had used a treadmill the morning he died), and watching his diet. His blood pressure and cholesterol were "well-controlled." So what went wrong?

With the buzz about terrorist attacks and cancer running routinely in the media, we often forget that heart disease is the number one killer for both men and women.

That's right: we're all more likely to have a heart attack than be struck by a missile or get cancer.

We do have an impressive array of technology, tests, and drugs today to help detect, treat, manage, and combat heart disease. But for some, as was the case for Tim, it's too late by the time the "big one" hits.

Sudden cardiac arrest accounts for 310,000 deaths in America every year, or 850 a day--more than those caused by breast cancer, lung cancer, stroke, and AIDS combined. According to his own personal physician, his particular heart disease resulted in hardening of his coronary arteries. A fresh clot ruptured in Tim's left anterior descending coronary artery, causing the fatal heart attack. The autopsy also revealed that he had an enlarged heart.

The risk factors for heart disease are well-documented. They include high cholesterol, high blood pressure, diabetes, being overweight, a sedentary lifestyle, and tobacco abuse. Russert apparently had these risk factors under control (I don't believe he was a smoker). But he did have a very busy, over-scheduled career that had him juggling a stressful load of responsibilities. He may not have viewed his life as "stressful" because he loved what he did so much, but his body no doubt must have been crying out for a respite. Sometimes you'd see him fervently commentating into the wee hours of the night during the peak of a political campaign or election, only to see him again on television a few hours later that next morning. As if he never went to bed.

He was indeed a passionate man, dedicated to his thriving career as well as his family. He wasn't the type to take an extended time-out because he couldn't stand being far from his job--even if he sacrificed sleep. I hear that he flew back from Rome early, where he'd been celebrating his son's recent graduation from college, because he wanted to prepare for Sunday's show. He'd gotten just two hours of sleep on the plane before hitting the ground running again at work.

When you've already got coronary artery disease you have to consider more than the obvious risk factors. You have to think about what your body--not necessarily you--need. Otherwise, you could be setting yourself up for an unexpected, asymptomatic, and untimely health problem.

For Tim, coronary artery disease was probably his single biggest risk factor for having a fatal heart attack. Going on little sleep just compounds that--and other--problems. In fact, sleep plays directly into all of the chief risk factors for heart disease. Dr. Snyderman underscored this during her interview: "We are a sleep-deprived nation... The less sleep you get, you're at an increased risk for heart disease."

This is not to say that Tim's untimely death was caused by sleep deprivation or could have been avoided had he given his body proper rest. But it's worth noting that adequate sleep can lower your risk for heart disease and lower some of the risk factors, such as diabetes, obesity, and high blood pressure. In addition, sleep takes the edge out of our stressful lives and helps us restore our bodies for the next busy day.

With all this in mind, I leave you with a new list of things to do to avoid a heart attack.

Get your cholesterol and blood pressure checked and under control if high

Watch your girth (women should have a waist no larger than 25 inches around; for men it's 40 inches)

Be active most, if not all, days of the week

Quit smoking

Eat well--a high-fiber, low fat diet

Get plenty of rest

Get plenty of rest

Get plenty of rest

While it's true that we get to "rest in peace" after our time on earth has ended, we need to rest up for a third of that lifespan in order to make it a long one. May Tim's death be a reminder for us all to take sleep to heart.

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Technorati Tags: Tim Russert, sudden death, sudden cardiac arrest, sleep, stress, heart disease
This post is cross-posted at Dr. Breus's blog, The Insomnia Blog.

Insomnia Gets Another Nod

2008-06-17T15:39:00.003-04:00

Are you an insomniac? If so, then which kind? The one who flat-out can't ever get to sleep? Or are you the type who fall asleep okay but then has a restless night of tossing and turning as you struggle to stay in dreamland? If you're the latter, there's hope - maybe.

Tossing and Turning - A Genetic Mutation?

I just read about a new study that details how scientists have found mutations in two genes that could clue us into understanding insomnia better. These two genes control electrical excitability in a particular area in the brain known to be involved in sleep.

Of course, the researchers were looking at mice genes, but this could give us a model for understanding how a genetic mutation could partly be to blame for those restless nights. And it could lead us to better treatments in the future. But this would certainly come with a few, shall I say, caveats.

The Causes of Insomnia are Sometimes Hard to Identify

No one who suffers from insomnia likes to hear that it's a "vague" disorder. But it can be hard to pinpoint exactly what's causing it. For some, an underlying medical condition or chronic pain could be the culprit. For others, it could be psychiatric problems like depression, or another sleep disorder like restless leg syndrome (RLS). The other hard part about insomnia is there is no easy "cure." In fact, there may never be. You have to address all the factors that could be channeling the sleeplessness. With stress running our 24-7 lives today, it's no wonder insomniacs are on the rise. But, what if some of those insomniacs could blame (partly or wholly) a mutant gene?

Insomnia Can Have Multiple Sources

I think this opens the conversation up to an even wider playing field. Much wider. This could make this particular area of study fuzzier. To that I pose this question: Assuming you could "turn off" that gene, would someone who has this mutation and insomnia then be insomnia-free? I seriously doubt it. Call me cynical. Sure, some lucky few who could blame all of their sleepless nights on a dysfunctional gene would be just that - lucky. I think we owe the vast majority of insomnia to other causes, from medical to psychological to plain practical (screwing up our sleep cycles by staying up too late, working too long, and taking all of our worries to bed with us).

I challenge anyone who has trouble getting a good night's sleep - no matter what kind of sleep trouble you have - to go on vacation to a truly relaxing place and see if you still have the same sleep issues on the third day of your bliss.

Okay, okay...so a trip to Hawaii or Bora Bora may not be in the cards. Here are my top 5 ways to ensure (not guarantee, but close enough to it!) a good night.

Top 5 Sleep Tips from Dr. Breus

Set aside a "power down hour" before bedtime. Stop work. No chores. Do something relaxing like take a warm bath, engage in light reading, or watch TV if that's relaxing for you (avoid the news channels).
Go to bed and get up at the same time 7 days a week - no matter what!
Schedule in at least 30 minutes of exercise most days of the week. You can break up these minutes into pockets of 10 minutes if you have to. Here's an idea: Expose yourself to bright, morning natural light (a good thing for calibrating the body's natural clock) with a brisk walk before breakfast, then again at lunch, and after dinner.
Avoid caffeine after 2 pm in the afternoon. Don't forget hidden sources like soda, and some headache medicines.
Adopt some mind-, body-, and sleep-friendly practices like meditation, massage, or yoga.

If you know that pain or a medical condition is affecting your sleep, including meds that you take to treat that condition, speak candidly with your doctor about it. You may have options you have not explored yet to address both the medical condition and your insomnia.

For more ideas, and a specific day-by-day program that you can tailor to your lifestyle to help you achieve restful sleep, I encourage you to grab a copy of my book.

Good night!

This post is cross-posted at Dr. Breus' blog, The Insomnia Blog.

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Debt Got Your Sleep?

2008-06-13T15:27:00.003-04:00

Recently, I was reading an article online about the health problems plaguing Americans as worries about mounting debt trigger extreme stress. Rather than blaming things like back pain, headaches, ulcers, depression, and even heart attacks on a specific underlying medical cause, all fingers are pointing toward plain old stress.

Stress is a fact of life...

...and unfortunately debt has also become a fact of life for many of us.

Compounding the problem are recent economic woes as the real estate market sinks, cost of living expenses rise, and just driving the car to the gym or yoga class to work out those stress-related kinks is getting expensive.

According to an index tied to a recent AP-AOL survey, debt stress is 14 percent higher this year. Revolving consumer debt, almost all from credit cards, now totals $957 billion, compared with $800 billion in 2004, according to the Federal Reserve. Argh!

Debt, Stress and Sleep Problems

I don't have to outline all the statistics that point to our heightened stress level. It's obvious to everyone living in the 21st century, unless you're in denial or have miraculously found the cure to conquering stress. But what the recent article and survey did not indicate is how much this stress is affecting people's sleep.

I have no doubts that today's intense stress levels are adversely affecting the quality and quantity of our sleep. Not only do we take our worries to bed with us, fueling insomnia, but we also delay going to bed as we tool around the Internet late at night paying bills or seeking support through others on the Web.

This sets us up for feeling more stressed out when sleep deprivation lowers our thresholds for enduring high stress levels. Our moods dim, our immune systems plummet, our body's hormonal clocks tick a little off, our hunger and satiety signals change, our ability to learn new things weakens, our concentration dwindles, our physical bodies miss out on a much-needed time-out to fully recover for the next day, and on and on.

Sleeping More Can Help You Cope

I could list a litany of problems associated with chronic sleep deprivation. I can also create an even longer list of benefits that come with getting a good night's rest.

And one of them would be this: being able to cope with and manage something as difficult and stressful as serious debt.

With a good night's rest, you feel energized, upbeat, refreshed, and focused. You can problem solve more easily and find ways to work through your debt so it doesn't become a pain in the neck, the back, your head, your heart, and soul. That said, let me suggest...

3 Ways to Conquer Debt through Sleep:

Set aside 15 minutes a day to focus on your debt and making plans to diminish it--but avoid doing this at night. Schedule it early in the day or first thing in the morning, and be done with it.

If your debt worries keep you up at night, start a Worry Journal. Have it by your bedside, and write in it as your stressful thoughts emerge. Then close the book and close your mind off those thoughts. If solutions or things to do in relation to those worries crop up as you write, record those.

Physical exercise is a great sleep promoter and stress reducer. If you find yourself avoiding exercise to "get more done" during the day, it's time to re-evaluate. Be sure to schedule in at least 30 minutes of physical exercise no matter what. It can be as simple as going for a brisk walk in the evening.

Don't let debt get your sleep. Becoming debt free will happen much more effortlessly if you have sweet dreams.

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This post is cross-posted at Dr. Breus's blog, The Insomnia Blog.

Image: iStockPhoto.com

Attention Jet Setters Who Snore

2008-06-02T17:22:00.001-04:00

Air travel just got more dangerous. A new report just came out indicating that flying strains the hearts of people with sleep apnea.

Obstructive sleep apnea is the most common form of the disorder; breathing becomes halted or very shallow for short bursts of time during sleep. Because of this, the levels of oxygen drop in the blood as not enough gets in through the nose or mouth. Imagine what this could mean for someone with heart or other vascular challenges.

Why Flying is More Dangerous for People with Apnea

It makes sense that the environment on a plane could exacerbate someone's sleep apnea. (It exacerbates a lot of things, like people's patience and flexibility.) Oxygen and pressure levels can change, and compounding the problem is the fact people who suffer from sleep apnea generally have higher metabolic demands during flights. In other words, their bodies--especially their hearts--have to work harder to stay fully oxygenated. It doesn't help that many people who suffer from sleep apnea have another problem: obesity. The two often go hand in hand.

How Will This Affect Air Travel?

Flying isn't as like it used to be. We now have to deal with smaller seats, packed planes, long waits, no food, and grumpy fellow passengers in general. It's not pleasant to sit next to a stranger who begins to snore and creep over into your space.

Snoring is a hallmark sign of obstructive sleep apnea. If the obesity rates continue to climb, will we have to set new standards for air travel? Wider seats? Extra oxygen tanks? Extra defibrillators? Cautionary signs in front of our seats that say "Attention Snorers or People with Apnea: Please Avoid Sleeping."?

I know this all sounds so extreme, but it's true that as a nation our obesity is raising the risk for all kinds of health challenges--many of which can be compounded on an airplane. If only people took to heart the fact that weight loss can cure so many problems, and in some cases, sleep apnea included.

But, if gas prices continue to soar, we could see an historic pullback in the number of people who can afford the luxury of flying. I've heard some speculate that flying will become an extravagance for the common person. The only jet setters left will be business types with corporate credit footing the bill. In any event, here's some advice:

5 Ways to Make Air Travel Safe(r) If You Snore

Eat well the morning of your flight and carry healthy snacks. Avoid fatty foods that can raise blood cholesterol and tax your system.

Get yourself a C-pillow to support your head so you can nap comfortably in your seat, this will also keep your head from bobbing and cutting off your air.

Avoid napping entirely if you cannot get into a comfortable position that prevents snoring. If you're seriously overweight, consider buying a business class ticket so you have more room.

Don't do anything stressful during the flight. Enjoy this time to relax, read something light, or have a conversation with the person next to you.

If the cabin pressure changes and you sense a higher heart rate, focus on taking a few deep belly breaths. Breathe in through your nose and out through your mouth. Let your belly expand outward as you inhale, and back to resting position as you exhale.

Have a nice flight.

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Technorati Tags: apnea, air travel, sleep, sleep disorders, the sleep doctor
This post is cross-posted at Dr. Breus's blog, The Insomnia Blog.

Got Sleep Apnea? Go Green, as in Green Tea

2008-05-28T17:20:00.006-04:00

If you find yourself having the proverbial brain freeze at work all too often, and you know you suffer from sleep apnea (or think you do because you just can't feel rested after a long night's sleep), then listen up: it's time to reach for the green tea.

More than 18 million Americans suffer from sleep apnea, a sleep disorder that causes your airway to collapse during sleep. If you're among those millions, then each night your breathing essentially gets cut off multiple times, and so does that restful sleep. Untreated sufferers of sleep apnea never feel fully rested, which can result in chronic sleep deprivation that can be life-threatening.

Symptoms of Sleep Apnea

You could have apnea if:

You snore
You wake up with a headache
You're moody most days
You are tired to the point of falling asleep
You have constant congestion
Someone has seen you stop breathing

But there's some good news to report: chemicals found in green tea may be able to prevent some of the cognitive problems that can happen with obstructive sleep apnea.

Green Tea Can Help Your Memory

Cognitive problems, you're wondering? That's right, sleep apnea isn't just about missing out on a few breaths of air through the night. All those intermittent moments of oxygen deprivation add up, and your body isn't able to reach a level of sleep that is restorative - where the brain can essentially re-boot itself and prepare for the next day when it will need to learn new things, solve problems, and tap its memory card.

Other Benefits of Green Tea and Polyphenols

The benefits of green tea don't end with the brain boost, though. The researchers who discovered this recently also confirmed what we already know about the positive effects green tea can have on us. Its rich supply of polyphenols acts as a powerful antioxidant to help tame the flames of inflammation and oxidative stress - two big agers in the body.

So yes, green tea may help you beat sleep apnea deficits, but the bonus is you can give yourself a good dose of anti-aging ingredients, too.

Green Tea and Weight Loss

In a recent post, I talked about ways to lose weight (so you can sleep better at night). Nixing sugar-laden drinks is an easy way to steer clear of a boatload of unnecessary calories.

Regardless of whether or not you suffer from sleep apnea, give green tea a try for a week. Switch out your sodas and juices for a thermos of hot or cold green tea. Sip on it all day and avoid other drinks (don't worry, tea is also a source of water).

At the end of the week, check in with yourself: do you feel sharper-minded and maybe a pound or two lighter?

What I'd like to know is if other sources of polyphenols can also be as effective. These include berries, beer, grapes (including wine), olive oil, chocolate/cocoa, walnuts, peanuts, pomegranates, yerba mate, and other fruits and vegetables.

One thing is for sure: drinking green tea is something you can do all day long (try decaf in the afternoons). Not sure the same could be said for the other polyphenol friends.

This post is cross-posted at Dr. Breus' blog, The Insomnia Blog.

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Lose Weight, Sleep Tight

2008-05-27T18:01:00.002-04:00

My trusty industry journal, Sleep, just published another study confirming what we've known for some time: waist size affects sleep quality. The bigger you are, the bigger your chances are of not getting a restful night's sleep.

An overview of the study was recently posted on WebMD, and it points out that "short sleepers" - people who get fewer hours of sleep that others in their age group - are more likely to be obese. This is true for both adults and children. For adults, a short sleeper is defined as someone who five hours or less of sleep. For kids, it's less than 10 hours.

Many researchers have suggested that short sleep may prompt hormonal changes that fuel appetite and caloric intake, thus leading to obesity. We already know the hormones that control appetite are negatively affected by sleep deprivation (sleep less, eat more), so this is very plausible. It's yet another call to make the necessary changes to shed those excess pounds.

Are Sleep Tips Enough?

I'm used to giving tips on getting a good night's sleep, such as teaching people how to create the perfect bedroom setting, and reminding them to get up and go to bed at the same time every day, to avoid stimulates like caffeine in the late afternoon, and to establish a Power Down hour prior to bed so they can prepare the mind and body for sleep.

But what if these tips are not enough? What if all the "sleep hygiene" recommendations mean diddly-squat when the prime reason for one's poor sleep is simply too much weight?

It means we must begin to give equal focus to the things we can do to reach our ideal weight and maintain it. So here are my top 5 weight-loss friendly ideas to think about throughout the day if you know you could lose a few.

5 Ways to Help Weight Loss

Eat breakfast within one hour of rising (go for high-fiber cereals or low-fat yogurts topped with berries) and then be sure to eat something every 3 to 4 hours thereafter. This will keep your metabolism humming and your blood sugars stable throughout the day; you won't ever feel famished or stuffed.

Replace sodas and fruit juices (including those labeled "diet") with water. This will help nix all those excess sugar calories, including artificial sweeteners that can trigger cravings. If you prefer, opt for sparkling water and throw a wedge of lemon or orange in it for more flavor.

Replace butter and margarine with vegetable oils and extra virgin olive oil. Use cooking sprays at the stove. This will help you stick to healthier fats.

Switch from plain pastas, refined breads, and white rice to whole-wheat/high-fiber varieties. This will boost your daily fiber intake and also help keep your blood sugars stable so you feel satisfied and energized. The more fiber you get, the more calories your body won't absorb from the foods you eat!

Avoid eating after 7 p.m. This will help you to avoid late-night munching that takes your daily caloric intake off the charts.

If all of these ideas seem overwhelming, then just pick one - just one - that you can do this week. Next week, add another, and then another the following week. Small shifts add up to big changes.

And just think: you're killing two birds - no, make that a flock of birds - with one stone. Not only will you sleep better once the weight comes off, but you'll feel better, kick obesity out, and say good-bye to a slew of health risks like diabetes, heart disease, stroke, and obstructive sleep apnea.

Good night.

This post is cross-posted at Dr. Breus' blog, The Insomnia Blog.

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Can You "Have It All" - Sleep Included?

2008-05-20T13:00:00.001-04:00

A thriving career. A house with 2.5 kids, the average. Time to exercise. A vibrant social life. A great romantic relationship, whether married or not. And you sleep like a baby at night for a full X-hours, whatever you need to feel like a million bucks the next day. Is this possible? Is this a total fantasy?

I'm not trying to state the obvious or beg the obvious answer. My gut feeling is that having it all, including sleep, is a tall order. And recent research proves it. A Canadian article I read online outlines researchers' data about the relationship between sleep and lifestyle, which includes a number of things like employment status, gender, and marital status.

Do you commute a long way to work? Do you work full-time (i.e., long hours)? Do you have kids, especially ones under the age of 15? If yes, then chances are you don't get as much sleep as someone who answers no to most of these questions. And I don't think you have to be Canadian to fit the bill of what these researchers found. In fact, in America I think we tend to fare far worse.

There's nothing very revolutionary about these results. Other interesting findings to note:

The more money you make, the less sleep you get. (More money usually means more work, more stress, more of everything but sleep.)

Men tend to get less sleep than women, but it's the women who complain more of not being able to fall asleep easily.

Men who exercise sleep better, but women who exercise don't sleep as much as women who don't. The reasoning behind this makes sense: a woman who carves out time to exercise could be taking time away from sleep. The payoff, though, is that the women who do make time for exercise don't have as much trouble getting to sleep. This has a scientific explanation: exercise is a great promoter of restful sleep.

It's hard to know what to do with a study like this. It points out the obvious, and I'm not about to tell someone to sacrifice having children, working full time, and making more money for sleep. But surely this kind of news helps call out what we can attempt to modify in our lives for the sake of restful Zs. After all, being well-rested is what makes our jobs easier, our quest to be fit more doable, and our capacity to parent and deal with the hassles of life, including stress, much bigger.

So with that in mind, here are some questions to ask yourself. Your answers may help you to see how you actually can have it all - or as much of "all" as possible:

Can you create better boundaries at work so you aren't over-working yourself every single day? (Yes.) Remember, it's okay to pull long hours once in a while. But don't make a habit of it.

Can you make the need for exercise not infringe on your need for sleep? (Yes.) If fitting time to exercise means cutting back on sleep, try cutting back on something else in your life - go to bed a little earlier if you're an AM exerciser or leave work earlier so you're not watching the 11:00 news while on the Stairmaster.

Can you equally share your parental duties with the other parent? (Yes.) Don't feel like you're the one who has to handle everything 24/7. Go 50/50. Each of you can pick days when one parent takes on a smaller percentage of the parental role so you can catch up with yourself and recharge your batteries. Then switch.

Can you knock off two or three things that you had on your To Do list and move them to tomorrow? (Yes.)

Can you think of at least ONE thing - just one - that you can push to next week so you can devote more time to sleep this week? (Notice this should be a recurring question each week!)

I'll leave you with this: can you imagine being rich, fit, and well-rested? Yes you can.

This post is cross-posted at Dr. Breus's blog, The Insomnia Blog.

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How Many Years Can You Sleep Off?

2008-04-28T16:41:00.006-04:00

Now this is hilarious: Check out this site and scroll through the slide show images of famous people we all know (without being plastic surgeons) have had a nip and tuck - or two. The article, which talks about the quest to live longer and look younger, takes a funny stab at the "ugly" pursuit of youth. And I mean ugly!

These days, it doesn't take much to get a brow lift or a Botox injection. Does your forehead have tracks running across it? Do your cheeks sink in a little? Are your lips on the thin side? Well, there's a fix for all that... but you won't necessarily look twenty-something again. I guarantee it. You may fall prey to the "trout pout"; the frozen forehead; the surprised- or sinister-looking brow line; and plastic portrait worthy of a wax museum. Several sites have emerged to poke fun at celebrities' plastic surgeries gone wrong - or at least they appear to have gone overboard.

Sometimes it's not even surgery that does it, but just too many trips to the happy dermatologist with a needle in hand. Maybe these people actually like the way they look. Who knows? The point is, modern technology can only do so much. And old technology still works: eat well, exercise, take good care of your skin without resorting to weird products and procedures, and get a good night's sleep.

Ah, but not many people mention this last secret.

What if You Got Enough Sleep?

Here's something to think about: if you slept like a baby every single night since birth, and got every hour you needed, how would you look at age 70? I know, that's not going to happen. But it's a thought. Imagine what you'd look like if your skin were never damaged by the sun. Or you never smiled. Or you never ate doughnuts and fast food. Or you never...lived a real life.

I'm going to take a guess that if truly slept well for the majority of your life, you'd age beautifully and could even take about 5 years off your face by the time you're 70. We know that sleep is our zone of rejuvenation. It allows us to replenish our cells, spur new cellular growth (like collagen!), and feel refreshed and energetic enough the next day to make healthy choices, such as working out and eating well. All of which bodes well for keeping up appearances.

Besides, those who look like they are "aging gracefully" win my vote. (As an aside, I write this post on the same day that the "exhaustion" factor in the Clinton vs. Obama war is making headlines. The candidates are getting sloppy with speeches, forgetful of past events - Clinton in Bosnia - and noticeably haggard. Obama's hair is grayer now than it was just a year ago. All this before even potentially getting into the White House!)

Unfortunately, there seems to be an inverse relationship happening between sleep and cosmetic surgery. Sleep isn't very popular these days, and yet cosmetic surgery increasingly is. Nearly 12 million cosmetic procedures were performed in 2007 - a 7 percent increase from 2006 and a 59 percent increase from 2000. These procedures are like Band-Aids on our sleep deprivation.

From the looks of it, at least some Hollywood starlets seem to be getting their Zs. Which ones? Well, I'll leave that up to you. Beauty is in the eye of the beholder. I invite you to write back and cast your vote for the "best ager", and maybe we can ask how many hours of sleep they get each night. I bet they rank sleep high on their priorities.

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Technorati Tags: sleep, cosmetic surgery, anti-aging, health and wellness

This post is cross-posted at Dr. Breus's blog, The Insomnia Blog.