Sleep Disorders

Would You Like Us to Send in a Human Bed Warmer?

2010-02-03T08:42:00.004-05:00

Imagine checking into a hotel, and instead of the front desk telling you about their bed-turning-down routine in the evening (with the chocolates gingerly placed on propped pillows), they tell you about a new amenity: human bed warmers. As in, they send someone dressed in a special all-in-one sleeper suit to curl up in your bed for five minutes to heat the sheets up.

Sound absurd? Well, it's not. Starting at the end of January, the U.K.'s Holiday Inns in London and Manchester will test out this program in an attempt to outshine others in the crowded hotel industry.

Granted, there's nothing like getting into a warm bed. A cool bedroom combined with a warm bed is the perfect recipe for dozing off to a good night's sleep as the body's temperature takes a dip. But I wonder if there are other ways to stand out without resorting to this weird, human-required strategy? How about:

A smart phone application that lets you control your bed's temperature or alert the front desk when to turn on the electric blanket.

A sterile, non-human device that can be used to warm up the bed quickly when placed on top of it (note: no need to soil the actual sheets), like a big heated brick.

More amenities elsewhere: a swankier bathroom, free wi-fi, more TV channels, a plusher mattress and blankets, etc.

I mean, really, who wants to get into a fresh bed that's already been used, albeit briefly, by a stranger? What if that person has a cold coming on and sneezes into your sheets and pillow when "incubating" your bed?

This is something for which the consumer electronics industry and sleep industry should combine forces. There must be a gadget that can do the same thing and give hotel guests more peace of mind. Besides, what if you run into your human bed warmer on your way back to your room (who happens to be chatty) and you just don't feel like engaging in conversation?

Maybe it is just me but this feels a little weird.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Get tips for a good night's sleep from the WebMD Sleep Well newsletter.

Social Media NOT Causing Sleep Problems?

2010-01-29T08:30:00.005-05:00

I don't believe it.

A new study says the amount of time spent on social networking sites like Facebook, YouTube, and LinkedIn doesn't affect how much sleep college students get each night.

Like I said, I'm very skeptical of this study, though I should note that it wasn't done on American students.

The very next day, I read about another study - this one done on US soil by the Kaiser Family Foundation - that states plainly how connected our kids are these days. Check out the following facts:

Those ages 8 to 18 spend more than seven and a half hours a day with such devices, compared with less than six and a half hours five years ago. (This doesn't count the hour and a half that youths spend texting, or the half-hour they talk on their cellphones!)

Multitasking (ahem, texting while listening to music and watching TV) allows youths to pack on average nearly 11 hours of media content into that seven and a half hours.

The heaviest media users were more likely than the lightest users to report that they were bored or sad, or that they got into trouble, did not get along well with their parents and were not happy at school. They also didn't score as well on their report cards.

More than 7 in 10 youths have a TV in their bedroom, and about a third have a computer with Internet access in their bedroom.

A problem? Social media is here to stay. But that doesn't mean that parents can't take back the power and instill good habits in their kids when it comes to using social media responsibly. There have been plenty of other studies done to support the idea that all these digital distractions do, in fact, interfere with a good night's sleep.

So with all this in mind, I hope that parents increasingly consider establishing better ground rules at home. Think about setting "curfews" for electronic usage in the Power Down Hour before bedtime. This includes television, computer, cell phones, iPods, and portable players like DVDs. Your teenager might not like it, but his or her mind and body (and bed!) will.

And if social media truly doesn't affect how much our kids sleep at night, then I want more proof of that - at least when it comes to our over-stimulated and often privileged American children.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Get tips for a good night's sleep from the WebMD Sleep Well newsletter.

A Must See for a Good Laugh...

2010-01-25T08:41:00.003-05:00

The challenge: Find a way to help people sleep in uncomfortable (and perhaps uncompromising) positions, like standing on a busy street corner, at a desk in a cubicle, or high on a cold, snowy hilltop.

The result: Some very unusual and often ingenious contraptions that will cause such a ruckus in public that you might as well just lie down and crash on the hard ground (and without the laughs).

I had to look twice at these apparatuses and scratch my head, wondering if they were serious products or just another Photo-shopped joke blowing through the Internet:

The Vertical Bed, made by Substitute Material and built with the help of Lower Manhattan Cultural Council's Swing Space Program, is meant to support your body as you stand and catch some Zs above any subway ventilation grate. (Yes, it's designed to attach to the grate!) It includes glasses, a free-standing umbrella, and noise-canceling headphones. Best of all, it all collapses into a portable briefcase.

The Vertical Bed is supposed to rival Japan's Commute Chin Stand, which allows you to stand and support your body on a big crutch-like device. Let's just say you will look ridiculous standing around a crowded area trying to get some shut-eye (and somehow keeping an eye on pick-pockets!).

And then there's the funky Sleep Suit dreamed up by architect/artist/scientist/graphics designer Forrest Jessee. Adjustable soft foam rings are compacted together and envelope you well enough to feel like you're being cushioned all around. You won't be recognizable while wearing this thing, and may be mistaken for a cross between retro astronaut and the Michelin Man.

This one may actually get some time in the real world: the Selky Bag, which is really like a Snuggie made with high-tech materials resembling a down sleeping bag. They should have invented this for mountaineers long ago.

I don't know about you, but a classic bed, with a great mattress, sounds so much more inviting, or even just a sleep box that may be found at some airports soon. Let's face it: not all of us like to be so exposed while trying to sleep.

And then there's the low tech solution - getting a good night's sleep to avoid the need to sleep standing up, at a desk, or over a subway grate.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Get tips for a good night's sleep from the WebMD Sleep Well newsletter - in your inbox weekly.

Whose Bed Is It Anyway?

2010-01-20T08:41:00.006-05:00

Bo in Bed
Joi Ito / CC BY 2.0

Usually when I am asked questions about co-sleeping or "the family bed" it is in reference to having children sleeping in the bed with their parents. But recently I was asked to comment on pets in the bed, so I thought this might be a good thing for us all to think about. Some bulldogs can snore louder than our human bed partners, and whether your bed partner is a Great Dane or a Chihuahua, having a dog in your bed can make a difference in how you sleep.

Not to mention cats. Cats seem to be nocturnal, in that they always want to choose between kneading the dough of someone's belly in the middle of the night, or sleeping on your pillow with their tail falling flat on your face. And having more than one pet in the bed can make you the "meat" of an animal sandwich.

I am a sleep doctor, a pet owner (two dogs, one cat), my sister is a veterinarian, and I am married to one of the largest animal lovers of them all. We have had pets in our bed, kids in our bed, and I've certainly heard both sides of the story. In contemplating the issues, as well as the pros and cons, here are my simple rules on the subject:

Everyone has a different tolerance level for these types of situations, so both bed partners must agree on who sleeps where. If your pets don't disturb anyone's sleep, then there's usually no harm (but you may not realize that your pet is actually disturbing the quality of your sleep!).

Understand that once you allow pets to share your bed, it becomes difficult to curb or stop the habit. Pets rarely understand moving from your bed to their own bed. And let's face it, you dog or cat will jump on in, in the middle of the night, or whine by your bedside if you don't let them in.

When drinking alcohol, no one should allow a child or pet in the bed. Studies have shown that this is when problems occur, such as injuries, pushed off the bed, smothered, etc.

Also make sure that your intimacy needs do not suffer from sharing your bed with pets. Remember the bed is for both sleep and sex; do not trade one for the other.

Have your allergies checked. Over time it's quite easy to develop allergies to pets and not realize it. If you wake with a stuffy nose every day, put Fido or Tabby in their own space (probably at the end of the bed, on a blanket). A recent survey demonstrated that a reasonable percentage of pet owners who allow their pets in bed have sleep problems.

It is really a bit of a trade off. Pets are a wonderful addition to most families, and in some cases, their unconditional love, lying next to you, offers wonderful emotional benefits and can provide a relaxation response.

Not to mention fleas.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Get tips for a good night's sleep from the WebMD Sleep Well newsletter - in your inbox weekly.

Eating Your Way to a Good Night's Sleep

2010-01-15T13:38:00.000-05:00

The new year typically brings a fresh batch of health tips and ideas for living better from all directions in the media. I recently read an interesting set of ideas online geared specifically for restful sleep, courtesy of a new book by Elizabeth Somer, RD, called Eat Your Way to Happiness from my friends the YOU DOCs, Dr. Michael Roizen and Dr. Mehmet Oz.

Can you really eat your way to a good night's rest?

Yes, you can. What you choose to consume throughout the day, in fact, can impact how easy it is for you to fall asleep, and how well you sleep that night. Certain nutrients can support restful sleep. Some of the sleep-friendly foods that Somer highlights:

Salmon: The healthy omega-three fatty acids found in salmon don't just work wonders on your brain and skin health, but they may boost natural levels of melatonin - the sleep-regulating hormone that helps you fall asleep and stay asleep at night.

Tip: Choose wild salmon over farmed; it will have higher levels of healthy fats and a better dose of vitamin D, which has also been shown to help stave off insomnia.

Legumes: Beans and other legumes are packed with vitamin Bs, such as B6, B12, and folic acid-all of which help you to regulate your sleep-wake cycles and boost your natural levels of serotonin, a feel-good, relaxing hormone.

Tip: You don't need to cook up a pound of lentils to get your Bs. Other sources of the B vitamins in the same legume family include alfalfa, clover, peas, beans, lupins, mesquite, carob, soy, and peanuts.

Yogurt: This dairy product is an excellent source of calcium and magnesium, which are sleep-friendly minerals that can help you fall asleep faster and stay in the restorative deep sleep longer.

Tip: go for low-fat, low-sugar varieties or try Greek-style yogurt, which is high in protein and low on fat.

Dark, leafy greens: Your mother was right: eat your spinach! It's a healthier way to get your iron than through red meat sources. Maintaining optimal levels of iron in your body may help protect you against a sleep disorder called restless leg syndrome, which has been linked to low iron.

Tip: Can't stand spinach and can't pretend to be Popeye? Other sources of iron (besides red meat) include baked beans, kidney beans, pork loin, chicken liver, dark turkey, and (who knew?) molasses.

Eat up, rest up!

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Get tips for a good night's sleep from the WebMD Sleep Well newsletter - in your inbox weekly.

Hidden Sources of Caffeine Call for New Labeling

2010-01-13T14:36:00.000-05:00

If one your New Year's resolutions is to "get healthier" then read on. Surely among your newly minted list of things to do (or not do) is to watch your diet and the amount of caffeine you ingest. Right?

Watch out: caffeine is about as ubiquitous as water these days in food products and beverages. So much so that there's been a call for labeling standards to help us all know just how much we're getting and from where. Currently there are no guidelines, so yes you could be having sleeplessness nights thanks to that afternoon gum, candy bar snack, and sip of "water" (laced with caffeine).

In a recent article in the Los Angeles Times, a Duke University professor of medical psychiatry, Dr. James Lane, points to a number of side effects of excess caffeine:

Exaggeration of attention deficit disorder
Hyperactivity and insomnia
Increased blood pressure, heart rate, and secretion of stress hormones
Increased risk of hampering the body's ability to regulate blood sugar levels

All of these problems directly relate to serious medical conditions in our society that are largely preventable.

Caffeine does have its pluses and is not harmful in reasonable amounts, which are around 200 to 300 milligrams per day. But do you know how many cups of coffee or cans of soda that amounts to? Or how many jelly beans that equals (yes, caffeine can be found in some of these classic treats!)?

Probably not.

I doubt labeling will change what people eat or drink all that much. Who is going to start counting milligrams of caffeine throughout the day? The goal should be to become aware of what you're ingesting and whether or not it contains any caffeine. If you consume fewer than five things a day that contain caffeine, you probably won't enter the excessive category (though I don't mean five triple espressos from Starbucks). What to be mindful of:

Headache medicines that contain caffeine
Consuming caffeine late in the day
Coffee-flavored treats like ice-cream and yogurt
Dark chocolate, which naturally contains caffeine - a piece or two is fine!
Energy drinks and sodas that pack a serious jolt

Cheers to sleeping well this 2010.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Get the WebMD Sleep Well newsletter in your inbox weekly!

A Snor-Chestra of Song

2010-01-08T11:36:00.003-05:00

Tired of the Christmas carols? Sick of holiday songs and jingling bells?

originallittlehellraiser
/ CC BY-SA 2.0

Well, as you pack up those holiday decorations, I suggest you check this out: a group of musicians got together and created a montage of snorers from around the United Kingdom to the tune of, well, let's just say a very odd sounding "Silent Night."

Now that's not what I call a "silent" night!

My hope for all those snorers (and their bed partners) out there is that you find relief in 2010. Here are my top five tips for curbing snoring and getting that proverbial silent night:

Lose the excess weight. The heavier you are, the higher your risk for sleeping disorders and, you guessed it, snoring. People who have thick necks are more likely to experience OSA due to the extra fat they have at the back of their throats, which can be an underlying cause to the blocked airway.

Speak with your doctor to discuss testing to rule out an underlying condition such as obstructive sleep apnea (OSA).

Avoid alcohol within a few hours of bedtime. Alcohol can not only interrupt sound sleep, but also stimulate (and exacerbate) snoring.

Get moving. Studies also have shown that OSA, which causes a lot of unwanted snoring, decreases among people who begin exercise programs, regardless of the amount of weight loss.

Don't become sleep deprived. If you fall asleep before your head hits the pillow and begin sawing away, you're most likely sleep deprived. Getting into a routine that honors your body's need for quality sleep every single night can work wonders on achieving a silent night. To that end, practice good sleep hygiene.

Approximately 90 million American adults snore, and of those, 37 million snore on a regular basis. It's a problem among all ages and both genders, but it seems to affect men more than women, and it can worsen with age. If you sleep with a snoring bed partner, you can lose up to an hour of quality sleep a night. Let's see if we can all get to a true "Silent Night" by the time we're singing that song again next year.

Remember, true silent nights make for good nights.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Get the WebMD Sleep Well newsletter in your inbox weekly!

What Do Snoring Kids and Urine Have in Common?

2010-01-05T14:35:00.000-05:00

SantaRosa OLD SKOOL
/ CC BY 2.0

Answer: a clue to whether or not your child's snoring is a sign of obstructive sleep apnea or not.

New research from the University of Chicago shows that proteins found in the urine samples of children with sleep apnea are different than those found in children without the disorder.

Snoring is typically a sign of obstructive sleep apnea (OSA), a common sleep disorder I've blogged about several times. People with OSA repeatedly stop and start breathing during sleep when throat muscles relax and block the airway. This results in fragmented, poor sleep, as well as low blood oxygen levels. OSA has been associated with an increased risk for myriad health problems, including hypertension, heart disease, mood and memory problems.

OSA gets a lot of attention in adult sleep circles, but not so much when it comes to children. It's been estimated that only about 20 to 30 percent of children who snore actually have sleep apnea. But that's enough to warrant closer inspection. Given this new study, screening can become the norm to separate out the kids with a serious sleep disorder so their problem can be addressed and successfully treated.

After all, children need as much quality sleep they can get as they continue to mature and develop. No parent wants to set a child up for a lifetime of health challenges by letting a common sleep disorder go under the radar (and under the disguise of seemingly harmless snoring). And, not to scare you, but I'll add that another recent study showed that kids with sleeping problems are at higher risk for manic depression. They need their sleep as much as you do, if not more so.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

The Gift of Sleep, Part 2: Give Yourself a Good Night's Rest

2009-12-23T11:00:00.007-05:00

Christina Welsh
/ CC BY-ND 2.0

In Part 1, I talked a little bit about holiday gifts you could give to help others get a better night's sleep. But in your hurry to scratch those names off your list, don't forget about the person that should at the top of your list (but usually isn't) - YOU. Remember to take care of yourself while you are taking care of all the other, usually extra, demands that come with the holiday time of year. Not surprisingly, a recent survey from SleepBetter.org found that many of us do not sleep particularly well during the holiday season. There are many expected and a few unexpected reasons for our lack of rest:

Financial concerns appear to be weighing heavily on everyone's mind this year (44% of those surveyed).
- This is affecting gift buying and travel to see family.

One in Six Americans (17%) are expecting to lose sleep due to holiday-induced stress.

The night before a big gift giving event,seems to be the worst night for sleep for both children and adults.
- Two out of every three (66%) mothers and fathers think that they will get 6 or fewer hours of sleep the night before gift giving.

So here is my gift to you - my Sleep Hygiene for the Holidays™ tips.

Watch out for the Egg Nog Nightcap. If you are drinking alcohol/egg nog (at a holiday party) remember that while it may make you fall asleep quickly, it prevents you from reaching deep sleep.
- Drink one glass of water for every glass of holiday cheer. Not only will it slow down your drinking but it will prevent you from getting dehydrated which is why you get a hangover!

Wean the Holiday Bean. While many of my patients tell me " I can drink an espresso and go to bed" they may be correct but the sleep they are getting is more jittery then they are!
- Try Caffeine Fading. While there are some great holiday coffees to try, drink higher caffeinated beverages in the morning and move to lower ones in the mid afternoon. Try to move to water by 2-3 p.m.

The Double Whammy. Most people stay out late and they drink too much-no wonder they feel horrible in the a.m.
- Watch Your Bed Time. If you are going out with friends and to a holiday party (see tip #1) try to get to bed on time!

Cardio not Cappuccino. Research shows that those who have a regular exercise program get deeper sleep.
- Exercise (specifically 20-30 minutes of aerobic) is one of the single best ways to improve the quality of your sleep.

Rudolph's Bright Nose. Light is the single biggest factor telling your body that it is morning, this can affect your sleep all night long.
- Check those lights. In the evenings use a book light for reading, change bulb wattage to 45 at the bedside table, and use a night light in the bathroom to get you there and back to sleep. Remember to turn off your tree lights at night!

Staying up late for those holiday specials? Many of my patients sheepishly tell me that they sleep with the TV on, watching all the great holiday specials from their childhood!
- TV Timer. While I too love Frosty, be sure to put on a TV timer so it does not keep anyone up the rest of the night.
- Or use your DVR and record it so you can watch it earlier in the evenings.

Time Zone Terror. When traveling across time zones it will affect your sleep.
- Travel. Give your body a full day to recover for each time zone you cross.
- House Guests. If you have guests coming from another time zone, their sleep schedule may affect yours! Ask them what time they usually get up, so you can be prepared to either let them sleep a little later than the rest of the house (If they are traveling east) or you want to leave out some breakfast (If they are traveling west).

I want you to be sure to give this gift to yourself, and it is most definitely a gift you can share - the perfect gift to "re-gift"! Particularly to everyone you care about. The gift of sleep is truly the gift of health.

While these are only a start to a healthy sleep holiday, these tips will be sure to help you avoid a real nightmare!

Wishing everyone sweet dreams for this holiday season and all the holidays you may celebrate.

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

The Perfect Holiday Gift: Give the Gift of Sleep, Part 1

2009-12-22T08:30:00.006-05:00

vibeke_fn / CC BY-ND 2.0

'Tis the season for gift-giving and spreading holiday cheer. But how many times have you -

received a gift you just don't need, or
given a gift that's destined to never be used or appreciated?

It's not easy finding the ideal gift for a person, especially if you're looking to watch your wallet this year. But I have an idea. Luckily, in my world of sleep medicine, there's a lot to be said for giving the gift of a good night's sleep.

This can be done easily-and often inexpensively-through a variety of options. In this blog I will give you a list of some of my favorite products for a better nights rest. In Part II I will give you some recommendations to give yourself the gift of sleep, to help YOU get a better night's rest.

I work with many companies to research and develop quality, effective products that can help you (and those on your gift list!) get a better night's sleep. Here are some of my favorites:

Pillows: Besides your mattress, which is one of the most important parts of a good night sleep, pillows are arguably the most critical ingredient. A few years ago, I gave pillows as gifts at the holidays, and they were a hit. Few of us buy new pillows when we really need to, so getting one as a gift can be a delightful surprise. Check out www.sleepbetter.org for a pillow test to tell you which ones might be right for you.

Aromatherapy: Recent studies have offered evidence that aromatherapy not only lifts your spirits, but possibly reduces anxiety, agitation, and even pain-all good effects for inducing sleep. Consider relaxing smells such as lavender, rose, and chamomile.

Sound machines: You might want to try a sound machine that drowns out noise (like a snoring bed partner-talk about a gift for YOU) or provides ambient or soothing noise; you can program most machines to provide what you want to hear, such as surf, rain, or a waterfall. I like some of the smaller ones that you can travel with as well. There are some great choices at Brookstone.

Other accessories to consider include an eye mask: one of my favorites has built in eye cavities, so your eye lashes do not brush against the fabric. You might want to look at a watch that may help you sleep better. Check out the Philip Stein collection of watches with natural frequency technology.

Book lights: Some of the latest book lights illuminate the entire page, are light weight, easy to carry, and can even help with night vision when you're trying to read a map in a car. How cool is that?

Interested in monitoring your sleep? An exciting, new product I have worked with is the Zeo - the first and only sleep monitor and sleep coach all in one! The more you learn, the better you will sleep.

You really can't go wrong with any of the above gift ideas. I also love the fact they are gender neutral and can be good for just about anyone at any age. Hey, it beats getting another pair of socks or tie, doesn't it?

Hopefully this will help with those last minute ideas. And look for my next blog post: Give the Gift of Sleep, Part 2!

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Do Your Adolescent Children Keep Odd Sleep Hours?

2009-12-17T11:42:00.002-05:00

Puberty brings a ton of changes to a young person's life, but now we have evidence that the changes children experience in their sleep between the ages of 11 and 12 can happen sooner than the usual physical changes in adolescence. In a study released the first week of December in the journal Sleep, researchers reported that:

As they approach puberty, kids' ability to fall asleep was delayed by 50 minutes, and total sleep times were reduced by 37 minutes.
Girls slept better than boys.
Aside from the biological changes happening that can affect sleep, psychological issues related to school demands, social activities, and technological distractions can lead to the development of bad sleep habits.

I've written about the sleep habits of adolescents numerous times. Parents are often confused by a teenager's odd sleep habits, as most teens prefer to go to bed late, and wake up late (despite the morning school bell). Everyone should know that this change in sleep times is based on biological changes, not simply that they want to stay up late and sleep late. Unfortunately, the world doesn't revolve around a child's maturing transitional phases, leading many youths to struggle with getting up in the morning, or going to bed at a "reasonable" hour.

The authors of this latest study provide a new opportunity to look at the sleep habits of young adolescents and preteens. Having a deeper understanding of the interrelationships between sleep and puberty may provide new insights into where our adolescents can be vulnerable for both behavioral and emotional health problems.

Indeed, the more we know about a young person's developing sleep habits, the better we can support optimal habits for a lifetime of good nights.

So the best you can do as a parent living with a night owl is to respect their current biological sleep needs as much as possible and instill as many good sleep habits in them as possible. They may want to go to bed late, but that doesn't mean they should continue to hoot with the owls after midnight, only to be in a fog all morning long the next day. I know, finding that perfect balance between letting them do what they want and forcing bedtime rules is tough. But the sooner they establish healthy habits, the sooner you'll reclaim your sanity through those tough teenage years.

My recommendations:

Educate them on their body's changing needs for sleep
Allow them to sleep in on the weekends, but only about 1-2 hours later than normal. Sleeping all day is not going to help them; it will actually make them feel more exhausted.
Have them go outside and get DIRECT SUNLIGHT in the morning, this will help re-set their biological clock, and make it easier to go to bed earlier.
Stay away from products with melatonin, many of these can have doses that may be too large and we do not understand how they may affect an adolescent's growing body and brain.
Encourage them to get up and get out - daily exercise will also help re-set their biological clock. Sitting in front of the TV or computer will only make matters worse.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Sounds Can Change —and Boost— Your Memories

2009-12-14T10:01:00.000-05:00

Now this is pretty cool. New research just came out showing that we can hear sounds during deep sleep, and that those sounds can influence how we consolidate our memories.

One of the chief benefits of deep sleep is its effect on our minds, helping us to organize our memories and what went on during the day, refresh our brains, and prepare for another day of learning new things.

During a study at Northwestern University, researchers introduced sounds to volunteer nappers, and then determined afterward how those sounds affected their memories. The participants weren't aware of these sounds as they slept, but it was clear from the test results that the sounds, which ranged from a teakettle whistle to a cat's meow, were indeed "heard" by the brain and had an impact on how those people organized their memories. The actual details to how they designed the test are a bit complex, but the scientists were able to measure the ability of certain sounds to literally direct and even enhance a person's memories.

The results confirmed two big facts:

Contrary to popular belief, our minds don't "shut down" like our bodies do during sleep.
Memories are processed during deep sleep and during REM sleep (where we may dream).
Our senses can aid memory and learning while we sleep.

We tend to overvalue (and overstudy) REM sleep, which is the sleep stage where dreams have the greatest likelihood to occur. What else will we find out about the more mysterious deep sleep? A logical next step in this research would be to see how different types of sounds have varying effects on memories. What's the difference between hearing Mozart versus Kanye West, or listening to Taylor Swift in deep sleep? Or listening to a storm move through town versus birds chirping through a bedroom window?

One of these days, we'll find out.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Shift Worker Alert: Curb the Caffeine

2009-12-11T09:59:00.001-05:00

Coffee is most everyone's number one choice for a pick-up-me. Have to work late? Coffee. Couldn't get a full night's sleep? Coffee. Need a jolt of energy to stay focused and alert? Coffee.

You can count on coffee, or really anything with caffeine in it, to get you through it. But watch out if you're among those who work at night and sleep during the day: there's new evidence that coffee can really tie a knot in your attempts to get some sleep when you need it most.

According to a recent study led by a Canadian researcher in Montreal, caffeine interferes with sleep and this effect worsens with age. For shift workers, who need to sleep during the day, caffeine can really antagonize sleep.

Okay, so that may not sound like anything too shocking and new. We all know caffeine is a stimulant that can disrupt sleep when taken too close to bedtime. But what this study pointed out is the fact caffeine can have unintended consequences. Many people who enjoy coffee claim that they can sleep like a baby after drinking coffee, and that it doesn't affect them as significantly as others.

That's not necessarily true. If you put these self-proclaimed caffeine warriors into sleep labs, you'll find their sleep fragmented. They don't get high-quality sleep even though they think they do.

This is lesson for all, not just shift workers who are in a unique situation. Don't fool yourself into believing you're superhuman and that caffeine doesn't work on you. Nice try. While it's true that everyone's tolerance and metabolism for caffeine may be slightly different, that doesn't mean some of us get a free pass on its negative consequences to sound sleep. So whether you're a shift worker or have a day job, heed the following:

Avoid caffeine within eight hours, if possible, of your bedtime (that's 2 pm for most of us).
Watch out for caffeine lurking in other products, like headache medicine, chocolate, and energy drinks.
Think about going a little lighter on the caffeine if you're older than 40. At appears that the older you are, the more caffeine will interrupt your sleep.

Besides, there's no greater solution to fatigue and energy loss than a good night's sleep. Even naps have already been proven to be better than a cup of joe. There's a time and place for caffeine, so just mind it.

Beauty Rest Is Real

2009-12-08T07:41:00.003-05:00

Sleeping Beauty may have had the ultimate secret to looking great and maintaining that soft, dewy skin of a twentysomething. This week, when the Los Angeles Times reported on the "best skincare treatment," readers might have been surprised to learn that it wasn't a new cosmeceutical or $500-per-ounce skin cream. It doesn't get any cheaper or more universally accessible than this: sleep.

The article pointed out a few good facts that few people bear in mind:

As we age, lack of sleep affects us more deeply and shows up more prominently on our faces (which explains why dark circles, fine lines, and pallid complexions aren't a problem in our twenties despite the late nights, but can be later on).
Sleep induces the production of collagen, a key ingredient in firm, youthful skin.
The skin's capacity to hold water is enhanced by sleep, thereby keeping skin moisturized and supple.
Sleep deprivation can sting the immune system, leaving one vulnerable to rashes and skin-related problems.
Growth hormone peaks during deep sleep, and this hormone plays a central role in initiating cellular repair.

This can be tough medicine to swallow, though, for the millions of people who just can't get six to eight hours of uninterrupted sleep. No wonder the multi-billion dollar cosmetic industry is in high demand. It's true that when skin benefits from enough sleep, products and treatments work more effectively to provide better results.

I concur with how Dr. Howard Murad, a dermatologist quoted in the article, puts it:

"You cannot treat the skin as an isolated organ, you treat the whole person. Imagine your window frame needs to be replaced. You can just replace the frame or you can find out what damaged it in the first place, say termites or bad plumbing. Similarly, when the skin looks gray and sallow and you have dark circles around your eyes, you can use cold compresses and makeup as a temporary fix or address the underlying issues, such as sleep deprivation."

Unfortunately, temporary fixes can seem easier than getting a good night's sleep. But imagine all the money you'd save if you just took this advice to heart - er, to bed. You'd do more for yourself than just enhance your looks. You'd feel better, too, from the inside out.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

The Lark vs. The Owl: Don't Mess with Mother Nature

2009-12-04T16:01:00.006-05:00

mugley / CC BY-SA 2.0

Most of us know whether we're a lark who likes to beat the sunrise, or an owl who prefers to work by moonlight. Larks function best in the morning and tire through the day, whereas owls feel sharper as the day goes on and reach their optimum level at around 9 o'clock at night. Owls tend to envy larks, though, especially when they hear about their counterparts who can rise before the sun and get half a day's work done before much of the world eats breakfast. So should an owl try to turn into a lark?

Not likely a good idea. A recent article outlines why this isn't such a good idea, stressing the fact that owls who may try to wake earlier than usual will just set themselves back and suffer the consequences of sleep deprivation. Some of the article's chief points:

Whether you're a lark or an owl, you still likely need seven to eight hours of sleep.
If you don't get enough sleep, what time you go to bed or rise won't matter-you'll still experience the side-effects, from depression to a lack of concentration to problems with coordination.
If you break your natural sleep cycle by forcing yourself to get up early, you'll be tired, less attentive, and not nearly as productive throughout the day.

Kamal Hamid / CC BY-ND 2.0

Something else to keep in mind: Not all "high-powered" people are early risers. Though we do hear stories about tycoons who don't need more than four hours of sleep at night, these are the exception - not the rule.

Last year, scientists discovered that our skin cells may hold the clues to whether or not we are larks or owls. That's right: your internal clock may be pre-programmed to be an early riser or late-nighter. So don't mess with Mother Nature. Go to bed when you are tired, and get up when you are well-rested. Period.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Not Guilty by Reason of Sleep

2009-12-03T14:01:00.001-05:00

Let's be thankful that the sleep disorder suffered by a British man who unwittingly killed his wife in his sleep is extremely rare.

When the Associated Press reported on an unusual murder case out of England, it soon got lots of attention and raised more than a few intrigued eyebrows. Brian Thomas, who pleaded not guilty by reason of insanity, was accused of killing his wife of nearly 40 years. He'd strangled her during a nightmare about fighting off an intruder. Prosecutors withdrew the case after experts explained that he wasn't insane at all. Rather, he suffered from a rare, long-term sleep disorder that put him in a state of "automatism," in which his mind had no control over his body. So he strangled her without knowing it.

Mr. Thomas will not have to be sent to a psychiatric hospital, though I can't imagine how he explained himself to his two daughters, who lost their mother in the incident. This is not the first time I have heard of a case like this. I think this has occurred in the US, in my own town of Scottsdale no less. I have seen people do some pretty complicated behaviors in their sleep, and the culprit here apparently is a sleep disorder.

Could this happen to you? Not so fast. What should be pointed out is that not only is this kind of sleep disorder very rare, but it doesn't usually stand on its own. In other words, people who suffer from brief periods of unconscious behaviors during which they are unaware of their actions typically have an underlying condition. Automatic behavior (the type of behavior apparently exhibited by Mr. Thomas) often occurs in certain types of epilepsy, seizure disorders, Narcolepsy, or REM Behavior Disorder or as a side effect of certain medications.

Mr. Thomas would do well to check into a sleep lab, if he hasn't already.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Attention Parents: Sleep Problems May Trigger Manic Depression in Kids

2009-12-02T06:59:00.008-05:00

Bethany King / CC BY-ND 2.0

For years now, we've known that chronic sleep deprivation can trigger a litany of other health risks, from diabetes and obesity to heart and memory problems. This is true for adults and children.

But now there's a new study has linked sleep problems among children as a trigger for manic depression (bipolar disorder).

I know, seeing a headline that says chronic sleep problems can trigger manic depression in your children is frightening for any parent, especially if you've tried everything to protect them from the ills of the world and one of your hardest tasks is getting your kids to bed on time.

Manic depression, now usually referred to as bipolar disorder, is one of those illnesses that develops over time and typically gets diagnosed later in life as a teenager or adult, although signs of it can crop up early on in youth. It's classified as a psychiatric condition characterized by strong mood swings and periods of mania. These are often accompanied by vicious cycles of restless nights and days. On the bright side, some manic depressives are highly creative and productive; many of our legendary artists and entrepreneurs owe their talents to the unique capabilities of their manic minds.

This latest study indicates that a gene which disrupts the body's natural internal clock is linked to manic depression. Our internal clock is what dictates our sleep-wake cycle.

Which leads to these questions:

Does the gene get turned on by the sleep problems?

Or do the sleep problems result from the gene being already on?

Future studies will have to look for these answers. There's a lot we don't know about bipolar disorder, about the brain's inner workings, and about the genes that are affected by sleep, or lack thereof. Bipolar disorder likely has a genetic component to it, but it may also have some environmental components as well, where sleep habits come into play. The good news is the more knowledge we can gather, the better equipped we can be for managing a condition like bipolar disorder, as well as the associated sleep problems.

If you're a parent, don't panic - now is the time to instill good sleep habits in your family. A healthy sleep life makes for a healthy life in general, regardless of the risk for any single illness or condition.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Sleep Boxes: Coming to an Airport Near You?

2009-11-30T12:56:00.005-05:00

Tom Woodward
/ CC BY-SA 2.0

Nothing is more frustrating than traveling on empty and there's really nowhere to get a cat nap. Lying across three rows of hard seats in the boarding area doesn't do the trick. Sitting on the floor and resting your head on your carry-on luggage won't do it either. And if you don't belong to a 100K club where you can relax in a plusher setting, then you're trapped.

Until now. Well, in the near future. Maybe.

A Moscow-based company has just released its concept "Sleep Box" - a capsule mini-hotel that you can rent for 15 minutes or longer. Perfect for sneaking in a rejuvenating nap. And get this: it's fully equipped with:

Wi-Fi
LCD display
electrical outlets
a space to store luggage
a ventilation system...and a means to "zap" the interior with a quartz light to kill germs.

Now that's pretty cool. But will we ever see these sleep boxes for real in the real world? And how will the real world treat these things?

Maybe they can work in airports and places where people have a reasonable wait time (30-60 min). I'm actually surprised it has taken us this long to come up with such an idea. Metronaps, the Australian and U.K.-based company that makes sleep pods primarily for workplace settings, haven't really taken off yet in the U.S. and would not be great in a public place (the pods are sort of futuristic and open to see people lying down). Yelo, a New York based company, offers a place to nap and a reflexology massage that is awesome. The chair you sit in puts you into a zero-gravity position so you can completely relax. This is great for an afternoon break or to help with that lull we all hit between 1 and 3 p.m.

So if you are tired of hitting the vending machine (candy or an energy drink), the coffee shop, or those hard chairs in the boarding area, this new concept could be the next great way to take a well deserved nap.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Tee Off on This: Sleep Better, Golf Better

2009-11-20T06:00:00.002-05:00

Lu / CC BY 2.0

I don't know any avid golfer who isn't looking for tips to improve his or her game. Some of my golfing friends are real fanatics, incessantly talking about ways to reduce the number of strokes it takes to get through eighteen holes. And now I finally have proof to make a case for my area of expertise: better sleep. Equipment, weather conditions, athleticism, and technique aside, if you can get your game on at night, you can get your game on over the greens. Seriously.

I'm not making this up. A study out of Morristown Memorial Hospital in New Jersey found a group of golfers that improved their golf game by up to three strokes. Granted, these golfers suffered from sleep apnea and were users of the C-PAP, a continuous positive airway pressure mask that helps them sleep better. But my guess is that if a study were done on the general golfing population, we'd see similar findings: those who sleep better, golf better.

Why? Easy. Consider the following benefits of a good night's sleep:

Better concentration and ability to focus.
Better hand-eye coordination.
Alertness.
Sharper memory (to recall the level of difficulty or technical secrets to a certain hole, the course terrain, etc.)

All of this bodes well for the golfer-or any sports player for that matter.

So, why were researchers looking at the effects of a C-PAP on golfers in particular? Sounds like an odd thing to report on. But not when you consider that savvy supporters of the C-PAP (myself included) are always looking for ways to motivate people who suffer from obstructive sleep apnea to wear these highly-effective devices. It also turns out that the better you are at golf, the more you have to gain (or lose, depending on how you look at it from a stroke perspective) from achieving restful sleep at night. The more adept golfers in the study lost the most strokes.

Now go sleep. And go play.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Fact or Fiction: You Can Catch Up on Sleep Over the Weekend

2009-11-18T16:06:00.001-05:00

If we're watching our weight and "blow it" on any given day, we're told it's okay because we can make up for it the next day and get back on track. But what about when we lose sleep? Can we catch up over the weekend and, say, sleep in on Sunday morning to make up for those late, late nights during the work week?

I get this question a lot. I think it's because people expect to hear something different from the truth: NO, you can't just pay off a sleep debt by sleeping late on the weekend. Sorry. The proof? Check out the following studies of late, which have changed some of the conventional thinking of many of us in the world of sleep science:

In 2003, scientists at the Walter Reed Army Institute of Research examined the cognitive effects of a week of poor sleep, followed by three days of sleeping at least eight hours a night. The scientists found that the "recovery" sleep did not fully reverse declines in performance on a test of reaction times and other psychomotor tasks, especially for subjects who had been forced to sleep only three or five hours a night.

In a similar study in 2008, scientists at the Karolinska Institute in Stockholm found that when subjects slept four hours a night over five days, and then "recovered" with eight hours a night over the following week, they still showed slight residual cognitive impairments a week later, even though they reported no sleepiness.

Another study done this year at Walter Reed found that people recovered much more quickly from a week of poor sleep when it was preceded by a "banking" week that included nights with 10 hours of shuteye.

The good news in this latest study, and a change from prior thinking, is that it appears you can prepare for an upcoming sleep debt by banking some hours of sleep. In other words, if you know you have a week of little sleep ahead of you, try loading up on sleep beforehand, not simply afterward. However it should be noted that you are likely only paying off a bit of sleep debt, to bring your reserves back to normal, before depleting them again.

The bad news, of course, is that it's not so easy to pay off a sleep debt in a single night of solid sleep. And the effects of that sleep deprivation can last a lot longer than what you'd imagine. (We all just got an extra hour a few weeks ago when the time changed. How much better off are you today?)

The lesson: avoid chronic sleep deprivation entirely, and when life gets in the way of that goal, then plan for it. Use weekends to prepare for a long work week rather than trying to make up for them.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Housework After Sex, Not Sleep

2009-11-05T07:06:00.004-05:00

Hold on to your seat belt for this one.

Professor Elwyn Isaac from England's University of Leeds has just discovered an astonishing behavior among fruit flies: after mating, females ditch their usual afternoon siesta in favor of engaging in intense foraging (ahem, that would be akin to domestic-type duties or housework). The trigger? A "sex peptide" that is produced in the males' accessory gland, the equivalent of the human prostate, and attaches itself to the surface of the sperm's tail.

This sex peptides appears to have a chemical effect on the female, preventing her from taking her usual afternoon nap. This suggests the behavioral change has a purpose: to prepare females for the birth of offspring, and ensure successful paternity after mating.

Okay, so maybe you're not so impressed about new tidbit about how the fruit fly - that buggy nuisance you see on rotting fruit and vegetables - mates and changes behavior. But fruit flies, if you recall from high school biology days, have been the center of attention in research circles for decades. For starters, the fruit fly's genome has been fully mapped, so wide ranging genetic studies are possible. In terms of sleep studies:

They provide a good model for examining sleep behavior because they exhibit many of the hallmarks of mammalian sleep.

Like (most of) us, they sleep deeply at night from which they're difficult to rouse and they have a preferred sleeping posture. They also enjoy afternoon naps.

If they are sleep deprived, they show tiredness the next day.

If fed caffeine, they stay awake, and they become drowsy if given antihistamines.

Women can rest easy. I don't think human sperm contains a similar sex peptide that inhibits sleep and triggers them to spring into household action. (Though many women do feel energized after sex and can be known to get up and go as compared to their male, sleepy counterparts.) Human females have a long nine months during which they can prepare for birth.

But I wonder, are there ingredients in human sperm yet to be identified that can chemically alter a woman's body? Help her to conceive? Prepare the body for pregnancy? A lot of research in the past decade has focused on estrogen's role in sperm (yes, men do produce estrogen, and lots of it in sperm). So I don't doubt we'll learn more with closer inspection. Fruit flies and all (let's not forget about the mice, too).

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

When Power Snoring Exceeds a Power Saw

2009-11-02T11:06:00.009-05:00

Think you've got it bad putting up with a snoring bed partner? Well, think again. This month a British woman has been recorded as one of her country's loudest snorers. Her snore is so loud that from a decibel standpoint, it's louder than a jet plane!

Impossible? Not at all. Though snoring rarely exceeds 85 decibels, sixty-year-old Jenny Chapman comes in at 111.6 decibels, which could drown out a spinning washing machine, diesel truck, and speeding express train.

People confuse decibels all the time, because they aren't "units" per se. A decibel is literally one-tenth of a bel - the number of bels (named after Alexander Graham Bell) being the common logarithm of the ratio of two powers. In other words, they measure a ratio of powers. Decibels do measure loudness, but it's best to think of them in terms of percentages because they aren't quantities of anything. Here's a list of common sounds and their associated decibels:

Decibel Level	Sounds
0	The softest sound a person can hear with normal hearing
10	Normal breathing
30	soft whisper
50	rainfall, refrigerator, large office
60	normal conversation
70	Some research suggests that any sound above this range can stimulate the nervous system
70 - 95	garbage disposal
75 - 85	flush toilet
80	doorbell, ringing telephone
80 - 90	blender
85	heavy traffic, noisy restaurant
110	car horn, baby crying, shouting in ear, power saw, leaf blower
120	thunder
170	shotgun
180	rocket launching from pad

So what can Jenny do to tone down the volume (and invite her poor husband back into bed who sleeps in another room)? She's been working on living a healthier life - cutting back on alcohol and food intake at night, and exercising more. Though snoring is a multi-factorial problem, studies have long proven that excess weight, alcohol use, and being too sedentary can trigger or exacerbate the problem. When Jenny manages to gain better control of her snoring, she won't just make her husband happy. But she'll also make herself happier. Less ferocious snoring means more restful sleep.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Andy Rooney on Sleep

2009-10-30T15:05:00.003-04:00

dno1967 / CC BY 2.0

Yes, Andy, we do sleep about a third of our lives away.

And I agree, it would be nice to have a gauge on us to let us know when we need to get some shut eye or when we've had enough, much like a battery light that comes on to tell us it's time to charge a certain device for optimal use. Green means go. Red mean stop.

Earlier this month when Andy Rooney gave his classic spiel during the last segment of 60 Minutes, he talked about sleep. He doesn't quite understand why so many people have problems with sleep, especially since he "can sleep night or day, sitting, standing, or lying down" and he admits to falling asleep right at his desk or on a bus going across town. He can get along on 7 hours, and thinks that anyone who gets 9 hours or more is sleeping his or her life away.

Andy's quips were no doubt enjoyed by many. But a few big topics Andy failed to cover, though, are sleep's impact on:

overall health;

memory; and

the ability to get things done (ahem, like work into your nineties and have the energy to go on television on a weekly basis).

But what about that "device" to tell us when we've had the perfect amount of sleep? Might I suggest:

Signs of your battery is getting low: fatigue, sleepiness, low energy, need for caffeine, moodiness, inability to focus, difficult concentrating

Signs of your battery has been charged properly: feeling refreshed when you wake up, having the energy to get through your day, not needing caffeine to stay awake, alert, and productive

Put simply: the body tells us when we need sleep. It's the "y" effect. When we're hungry, we eat, when we're thirsty, we drink, and when we're sleepy, we sleep - or at least we should. And I sense that Mr. Rooney knows that, alongside the other secrets to sound sleep. How else can he be so vibrant, focused, and productive at ninety years old?

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Pilot Fatigue to Blame?

2009-10-26T16:03:00.003-04:00

If you learned upon landing that your plane's pilots had overshot the airport by 150 miles because they fell asleep at the controls, what would you feel?

Terrified?
Shocked?
Lucky?

I'd feel a mix of the above. In this week's latest hit to the airline industry, a Northwest flight to Minneapolis overshot its destination and pilot fatigue could be to blame. Of course, the pilots are saying they were in an argument at the time and that's the reason for the blunder (not that I'd like to see my pilots so distracted over a "debate" that they still overshoot the runway!).

Fatigue among pilots has been a recurring theme this year, punctuated earlier this year by the deadly crash near Buffalo that was partly blamed on fatigue (that crash was blamed on pilot error).

The Federal Aviation Administration is rewriting its rules that govern flight time for pilots and their required rest periods in order to reduce the chances of fatigue. It will be the first update to the rules in decades and will utilize research that wasn't available before.

Does that make me feel better the next time I fly?

A little, maybe. Trouble is, it can be hard to legislate such rules. And sometimes fatigue over a series of poorly slept nights can catch up to you days later. In other words, you could have a sleep-deprived weekend, feel okay on Monday but be a zombie on Tuesday when you're expected to perform - and the lives of countless others are in your hands.

I've written about shift workers a lot in the past. But those who have jobs that put the lives of many others at stake should be scrutinized to a much higher degree. If it's that easy to fall asleep at the controls of an airplane - without the airplane knowing (or its numerous flight attendants!), then I say, let's invent something that can keep check on that. With all the gadgets we have at our disposal today, can't we find one that can alert the crew on a flight when its captain has nodded off?

Just a thought. Now that would make me feel safer in the skies.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

Tick-Tock: News about Your Clock

2009-10-19T08:15:00.006-04:00

Chris Metcalf / CC BY 2.0

I love a study that debunks an old theory long believed true. Last week scientists at the University of Michigan came out with a bold statement: everything we know about the human biological clock is wrong.

According to these researchers, who hail from mathematics, the cells responsible for maintaining the clock in the part of the brain called the suprachiasmatic nuclei, or SCN, don't fire all day and night like previously thought. The cells that control the clock are silent during the day. Though these cells sustain an electrically excited state, they don't actually fire until a brief period around dusk, and then remain quiet throughout the night before releasing another burst of activity around dawn. Think of a clock that only chimes twice a day - because the time only needs to be announced at two particular times. The clock keeps ticking during the silent periods, to make sure the time is accurate when it is time for the chimes to sound.

This may not sound like big news for you (or even mean all that much), but it means a lot to people in sleep medicine and in general medicine for that matter. I've written often about biological clocks in the past. It's a fascinating area of research that has so many applications to everyday life. Consider how much your internal clock determines the quality of your life. And if you don't know what I mean by that, then here's a quick summary. All of the following relate to your internal clock:

Your sleep/wake cycles.

How refreshed you feel in the morning.

How easy it is for you to fall asleep at night.

Whether you can recover quickly from jet lag.

The fate of a shift worker who has to be productive at odd hours.

Whether you're a lark or an owl.

Your mood and energy level.

The strength of your immune system.

Your ability to ward off diseases, including cancer and Alzheimer's.

It may seem unfathomable that your body's clock can influence diseases like cancer, but it's true. Think of your clock as your body's central pacemaker - a means by which the body can remain balanced and, in medical speak, in a state of homeostasis.

I expect future studies to validate some of this new information. It's been suggested that there's more than one clock in the body. Perhaps these math gurus should apply their mathematical model to these other clock ideas and see what emerges. Time will tell...tick-tock...

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics: