Category Archives for Sleep

How to Relieve Transient Insomnia and Sleep Better

How to Relieve Transient Insomnia and Sleep Better

Especially relevant, the National Institutes of Health, describe insomnia as a common sleep disorder in which people have a hard time sleeping. Furthermore, insomnia is classified as either transient insomnia, acute insomnia, or chronic insomnia. In fact, the primary differentiator between these three classifications, is the length of time people suffer from insomnia. Above all, transient insomnia usually lasts less than a week, acute insomnia lasts a few weeks, while chronic insomnia lasts several months or years.

Transient Insomnia

Stages of Transient Insomnia

Most noteworthy, the three stages of chronic, acute, or transient insomnia correspond to the onset of sleep, maintenance of sleep, and end of sleep.

For example, some people have a hard time going to sleep. But, after falling asleep, they may not be able to stay asleep. Or, after falling asleep they wake up too early in the morning. Or, after falling asleep they stay asleep a long time. On the other hand, some people fall asleep right away but, then, they wake up soon after and have difficulty going back to sleep.

Onset of Sleep

In fact, difficulty falling asleep, sometimes for hours, occurs at the onset of sleep. And, this difficulty may be due to:

  • 1
    Stress
  • 2
    Your head wrapped around nagging problems
  • 3
    Fear
  • 4
    Anxiety
  • 5
    Going to bed when you are really not sleepy
  • 6
    Your sleep environment being not conducive to good sleep. For example, sleeping on an uncomfortable mattress.

Maintenance of Sleep

Most noteworthy, everyone wakes up at least once in the middle of the night. And most people go right back to sleep, some without even knowing they woke up. But for others, going back to sleep becomes a problem. Indeed, these difficulties may be due to:

  • 1
    An illness that prevents them from sleeping soundly
  • 2
    Pain that causes them to wake up
  • 3
    Going to the toilet
  • 4
    Exposing themselves to bright light after they wake up
  • 5
    Presence of anxiety or depression

End of Sleep

Finally, there are times you wake up too early in the morning and can’t go back to sleep. And, this may be due to:

  • 1
    Sleeping lightly during the night
  • 2
    Older people go to sleep early and so they wake up early
  • 3
    Some people need less sleep than others. So it’s natural to wake up early in the morning
  • 4
    Depressed people spend more time in REM sleep. REM sleep is a very light stage of sleep, where people are easily woken up.

Definition of Transient Insomnia

Most of all, transient insomnia is a temporary form of insomnia which can last from one night to a week. Furthermore, transient insomnia may be one night of poor sleep or recurring episodes of insomnia interspersed with days and weeks of normal sleep. Indeed, transient insomnia is caused by the following conditions.

  • 1
    Changes in the sleep environment, such as sleeping in a hotel
  • 2
    Changes in bedtimes
  • 3
    Depression
  • 4
    Stress
  • 5
    Anxiety
  • 6
    Worrying about something that’s going to happen in the future
  • 7
    A nagging issues such as problems with relationships
  • 8
    Medications used to treat anxiety, stress, and depression
  • 9
    Not feeling well, such as a blocked nose making it hard to fall asleep
  • 10
    Jet lag
  • 11
    Too much excitement
  • 12
    Bad sleeping habits
  • For example, eating a heavy dinner just before bedtime
  • Or, drinking caffeinated beverages in the evening
  • Or, falling asleep with the lights on, watching television
  • Next, using cell phone, computer, or tablet before bedtime
  • Finally, smoking

Definition of Acute Insomnia

On the other hand, acute insomnia can last several weeks and caused by the following conditions.

  • 1
    Long illness
  • 2
    Stress from a bigger or recurring problem
  • 3
    Medical conditions such as arthritis, chronic pain, COPD, strokes, asthma, sleep apnea, heart failure, thyroid problems, Alzheimer’s disease, Parkinson’s disease, and endocrine problems.
  • 4
    Death of someone close

Definition of Chronic Insomnia

Lastly, chronic insomnia lasts a long time, may be even months or years. And, chronic insomnia may occur for the reasons listed below.

  • 1
    Sleeping environment not being conducive to sleep
  • 2
    Mistiming sleep
  • 3
    Long term health problems
  • 4
    Long term stress and anxiety

Breadth of the Disorder

Meanwhile, at some point in their lifetime, most people have difficulty falling asleep once in a while. However, it’s only when this problem occurs frequently or regularly that people are diagnosed as having chronic, acute, or transient insomnia.

In fact, studies show that up to 95 percent of Americans suffer from episodes of insomnia as some point in their lives. Furthermore, according to the American Sleep Association, 30 percent of adults experience either transient or acute insomnia, while 10 percent experience chronic insomnia. Especially relevant, 770 million people around the world suffer from chronic insomnia.

Gene Region Linked to Chronic, Acute, and Transient Insomnia

Most noteworthy, a February 2019 study, in Nature Genetics, of more than 450,000 people in the United Kingdom identified 57 gene regions associated with chronic, acute, or transient insomnia. Meanwhile, 29 percent of the study participants reported frequent sleeplessness. Furthermore, these gene regions explain why some people get insomnia and other don’t. In addition, the study found that increased insomnia symptoms doubled the risk of coronary artery disease, depression, and a reduced sense of well-being.

Psychiatric Disorders Linked to Chronic, Acute, and Transient Insomnia

Yet, another new study, using DNA from 1.3 million people, resulted in identification of 956 genes. In fact, variants of these genes increased risk of insomnia. Also, the study discovered biological processes, cell types, and areas of the brain that have these genes.

Next, they found that parts of these genes play an important role in the functionality of axons (which allow neurons to communicate with each other). In addition, some of the genes were active in cells of the frontal cortex and the brain’s subcortical nuclei. Especially relevant, recent brain imaging studies showed these same brain areas as suspects in people with insomnia.

Also, the study found a strong genetic similarity between insomnia and:

  • 1
    Depression
  • 2
    Anxiety
  • 3
    Stress
  • 4
    Other psychiatric disorders
  • 5
    Metabolic disturbances in obesity and diabetes

Finally, the study reported that vulnerability to insomnia runs in families.

Remedies for Transient Insomnia or Acute Insomnia

Because insomnia doubles the risk of coronary heart disease along with links to other conditions, insomnia needs to be treated. Moreover, treatments for acute or transient insomnia are given in the section below.

Treatments for Insomnia

  • Working
  • Emotionally upsetting conversations
  • Scary movies
  • Thrilling novels
  • Smoking – Nicotine is a stimulant making it hard to fall and stay asleep. In fact, studies show that nicotine increases insomnia, daytime sleepiness, and sleep problems. In addition, nicotine suppresses the restorative Rapid Eye Movement or REM sleep.
  • 2
    Next, get ready for bed by taking a warm bath, listening to relaxing music, meditating, or reading a soothing book
  • 3
    Meanwhile, alcohol can disrupt your sleep by interfering with your sleep cycle, causing you to wake up too early. In addition, alcohol blocks the deep restorative REM sleep.
  • 4
    And, if you must snack, eat easily digestible snacks before bedtime. For example eat cheese, fruits, or cereal with milk.
  • 5
    Moreover, to allow time for food to be digested, do not eat one hour before bedtime
  • 6
    Most of all get an aerobic workout, such as speed walking, during the day
  • 7
    And, avoid caffeine in the afternoon and evening. Regrettably, caffeine is found in many foods and drinks, so you really have to watch out for those kinds of foods.
  • 8
    And, if you get too  tired during the day, take a quick 20 minute nap in the middle of the afternoon but definitely before 5 PM.

Bedroom

  • 1
    Keep your bedroom quiet. For example, a fan may be able to drown out noise that you can’t control (such as street noise entering through the windows).
  • 2
    Don't forget to make the bedroom as dark as possible. For example, heavy shades help block outside lights.
  • 3
    Put your clock in a location that makes it difficult for you to look at it while lying down on your bed.
  • 4
    The bedroom should be free from all blue light emitting devices, such as cell phones, TV, and tablets.

Most of all, if none of these remedies work, it is important to see your doctor.

How Good Sleeping Practices Delay Alzheimer’s Effects

How Good Sleeping Practices Delay Alzheimer’s Effects

First and foremost, dementia is a general term for memory loss and other cognitive abilities serious enough to interfere with daily life. Furthermore, Alzheimer’s is the most common cause of dementia. In fact, Alzheimer’s accounts for 60 to 80 percent of dementia cases. Most of all, alzheimer’s effects worsens over time. It is a progressive disease, where dementia symptoms gradually worsen over a number of years. In its early stages, memory loss is mild, but with late-stage Alzheimer’s, individuals lose the ability to carry on a conversation and respond to their environment.

alzheimer's effects

 

 

Especially relevant, Alzheimer’s effects include poor sleep.

Also, nearly 10% of Americans age 65 and older and one-third of Americans age 85 and older have Alzheimer’s. Furthermore, of those with Alzheimer’s, 81 percent are age 75 or older.

Alzheimer’s Effects – Protein tau

First and foremost, in one study, scientists studied 119 adults aged 60 and older. Also, 80% of these adults had no thinking or memory problems. While, the others had only mild thinking or memory problems.

In any case, among these adults, the study found that adults with reduced slow-wave sleep (also known as deep sleep) or poor sleep had higher levels of the brain protein tau. Incidentally, these elevated levels of tau are one of Alzheimer’s effects. Moreover, brain damage and mental decline caused these elevated tau levels.

Hence, Alzheimer’s effects include poor sleep or reduced slow wave sleep in older adults. So, poor sleep is a warning sign for the presence of Alzheimer’s.

Observational Studies of Alzheimer’s Effects – Amyloid Plaques

First of all, observational studies also found reduced slow-wave sleep as a common factor among adults, over age 65, who had amyloid beta plaques in their brain. In fact, amyloid beta plaques in the brain, are a physical sign of Alzheimer’s effects. Yet these adults did not show signs of Alzheimer’s effects, such as memory loss and cognitive decline.

Incidentally, slow-wave sleep (which is part of deep sleep phase) consolidates your memories. As a result, reduced slow-wave sleep hurts the memory consolidation process.

Especially relevant, amyloid beta proteins accumulate in the brain every day. Also, amyloid beta proteins are thought to be a waste product from the energy used by brain cells to communicate with each other. However, your brain sweeps out the excess amyloid beta proteins every night during slow-wave sleep.

Regrettably, some studies suggest that, interrupted slow-wave sleep causes build up of amyloid beta proteins to form plaque in brain tissue. Incidentally, scientists believe, this sign of Alzheimer’s effects, is also the first stage in the development of Alzheimer’s. Indeed, plaque can build up two decades before symptoms of memory loss and confusion appear.

PET Scans of Alzheimer’s Effects – Amyloid Beta Levels

Meanwhile, a 2015 study in Nature Neuroscience imaged the brains of 26 adults, between the ages of 65 to 81. Also, these adults had not been diagnosed with dementia and did not report any sleep problems. First, PET scans on the adults measured their brain’s amyloid beta levels. Then they were asked to memorize 120 pairs of words and tested on how well they remembered a portion of them.

The adults then slept for eight hours. During this time their brain waves were measured. And these brain waves searched for sleep disruptions, as well as to find out if they woke up during the slow-wave phase. The next morning, as they tried to recall the memorized words, their brains were scanned again.

Over all, adults with the highest amyloid beta levels in their brain had the poorest quality of sleep. Moreover these adults performed worst on the memory test. In fact, some forgot more than half of the words. In conclusion, then, improving the quality of your sleep results in the brain’s lowest amyloid beta levels.

Also, the high amyloid beta levels still remaining in the brain after sleep, likely turns to plaques. Therefore, these high residual amyloid beta levels are another growing sign of Alzheimer’s effects.

Role of Sleep

Lastly, 119 people aged 60 and over participated in a study to discover how sleep causes Alzheimer’s effects. Therefore, researchers related the participants measured brain waves, amyloid beta and tau levels with sleep. And, researchers found that decreased slow-wave sleep coincided with higher levels of tau in the brain along with a higher tau-to-amyloid ratio in the cerebrospinal fluid. Moreover, total sleep wasn’t a factor. In fact, people with high tau levels were sleeping longer, even taking afternoon naps, but they weren’t getting enough slow-wave sleep.

Conclusion

In the meantime, other studies report that aerobic exercise helps you get better sleep quality. Also, because overweight people tend to have more sleep problems, it’s important to lose weight.

In conclusion, exercising, losing weight, and practicing good sleeping habits helps you improve your sleep. Which in turn protects you from both amyloid beta plaques as well as tau proteins, both of which are growing signs of Alzheimer’s effects. In addition, good sleeping habits, like sleeping 8 hours every day, also protects you from all the other bad consequences.

Be on the Lookout for these Sleep Loss Symptoms

Be on the Lookout for these Sleep Loss Symptoms

Regrettably, sleeping less than 6 hours or a disturbed sleep where you were awake off and on during the night, has detrimental effects on your body. Therefore, it’s important for you to take recovery action the following day. However, to make that decision, it is useful for you to be able to recognize your sleep loss symptoms.

sleep loss symptoms

The Body’s Sleep Loss Symptoms

First and foremost, your body’s signs are listed below.

  1. First, you may see signs of acne. In fact, sleep loss along with sweat and stress triggers acne.
  2. Also, you may get a headache
  3. Or, you may have puffy eyes & dark circles. Indeed, a study of 200 women with puffy eyes & dark circles, reported 40 percent were sleep deprived.
  4. Next, you may see weight gain. In fact, sleep loss imbalances your hormones causing you to feel hungry. In addition, your body becomes less sensitive to insulin causing your blood sugar to rise.
  5. Or, everything hurts. Indeed, sleep loss increases inflammation in the body, which in turn increases pain.
  6. And you may feel like you have a cold
  7. Lastly, you may feel fatigued

Cognitive

Next, your cognitive related sleep loss symptoms are listed below.

  1. First, you may have reduced alertness
  2. Or, a shortened attention span
  3. Or, reduced awareness of the environment and situation
  4. Also, you may be unable to concentrate.
  5. Or, your decision-making skills are suffering
  6. Or, you may feel disoriented
  7. On the other hand, you may act impulsively. Indeed, you need a certain type of energy to make good decisions. And sleep loss drains energy, thereby resulting in poor impulsive decisions.
  8. And you may show poor judgement
  9. Also, studies show you may have difficulty reading emotions in other people. As a result, you may not be able to react to threatening situations.
  10. Next you may suffer from the sleep loss symptom of low motivation
  11. And poor memory. In fact, procedural memory, used in learning new tasks, is associated with REM sleep. And declarative memory, used to recall an event or fact, is associated with non-REM sleep. As a result, sleep loss that affects REM and non-REM sleep, seriously interferes with your memory.
  12. Also, you may make a mistake by forgetting to do something
  13. Or you may do something, but choose the wrong option
  14. Next, you may fixate yourself on one thought
  15. Too, you may have difficulty learning new concepts
  16. Also, you may suffer from blurred vision or vision problems. Moreover, sleep loss can harm your visual working memory. Indeed, this is your brain’s ability to store pieces of visual information while at the same time filter out what you don’t need.
  17. Regrettably, you may become forgetful
  18. Or you may display impaired motor skills
  19. Or you may become clumsy or get butterfingers. In fact, sleep loss makes it hard to keep your fine motor skills in tune.
  20. Finally, you may show slower than normal reaction time

Food

Next, your food related sleep loss symptoms are listed below.

  1. First, you may see an increased appetite and carbohydrate cravings
  2. Second, you may crave for salt, sugar, or junk food
  3. Finally, you may sip more caffeine

Sleep

Also, your sleep related symptoms are listed below.

  1. First, you may sleep through alarms
  2. Or you may go back to sleep
  3. Or you may groggy when waking in the morning
  4. Also, you may, unintentionally, fall asleep
  5. Or you may show a tendency to doze off when not active for a while; for example, when watching television
  6. Or you may feel sleepy or  groggy all day long
  7. Regrettably, you may start nodding off while driving. In fact, an estimated 5,000 people died in 2015 in crashes involving drowsy driving, according to a Governors Highway Safety Association report. In addition, according to the American Sleep Foundation, about half of U.S. adult drivers admit to consistently getting behind the wheel while feeling drowsy. And, about 20% admit to falling asleep behind the wheel at some point in the past year.
  8. Finally, you may be yawning frequently

Mood

And, your mood related sleep loss symptoms are listed below.

  1. First you may be in a depressed mood
  2. Or, you may suffer from moodiness
  3. Or, you may be feeling down
  4. Regrettably, you may become irritable
  5. Finally, you may display a bad temper

Other Sleep Loss Symptoms

Finally, the other signs of sleep loss.

  1. First, you may experience a reduced sex drive. In fact, REM sleep helps produce testosterone. So, REM sleep shorted by sleep loss, decreases testosterone levels, which, in turn, reduces your sex drive.
  2. Or feel stressed
  3. Also, you may become cranky
  4. Too, you may suffer from paranoia
  5. Or, hallucinations
  6. Finally, your work efficiency suffers.

Sleep Loss Induced Diabetes – Best Proven Way to Win

Sleep Loss Induced Diabetes – Best Proven Way to Win

First and foremost, sleep loss increases the risk of getting type 2 diabetes. Most of all, more than a third of Americans routinely suffer from sleep loss because they don’t sleep the recommended 7 to 8 hours.

In addition, the Centers for Disease Control (CDC) in 2017 reported that more than 100 million Americans either have diabetes or are prediabetes. Also, the CDC reports that nearly 1 in 4 Americans with diabetes don’t know they have it. And lastly almost 90 percent of prediabetes Americans aren’t aware of their condition.

sleep loss

 

What is Diabetes

When your body causes blood glucose (sugar) levels to rise higher than normal, you have diabetes (or hyperglycemia). Also, type 2 diabetes is the most common form of diabetes.

What is Insulin

First and foremost, the pancreas produce the hormone insulin. Also, insulin enables cells in tissues and muscles to absorb glucose from blood in circulation.  Most of all, tissues and muscles use the glucose to generate energy.

Regrettably, cells can become resistant to insulin. As a result, the cells are less able to absorb the glucose in the blood. And, this is called insulin resistance. As a consequence, the pancreas make extra insulin.

But, if this continues for a long time, the pancreas aren’t able to make enough insulin to keep your blood glucose levels normal. As a result your blood glucose levels rise. And you have what is called type 2 diabetes.

On the other hand, sometimes the pancreas stop producing enough insulin. And because there isn’t enough insulin, cells can’t absorb enough of the blood glucose. Which also results in blood glucose levels to stay high.

In conclusion, Type 2 diabetes develops, if over time, blood glucose levels continue to stay high, cells continue to stay resistant to insulin, or the pancreas stop producing enough insulin.

Role of Sleep Loss

Regrettably, one side effect of frequent sleep loss episodes is the potential for development of type 2 diabetes. Moreover, when you aren’t able to sleep 8 hours frequently your body suffers.

Circadian Rhythm

Persistent sleep loss affects the circadian rhythm. In fact, disruptions to the circadian clock reduces the effectiveness of insulin and over time contributes to insulin resistance.

Moreover, the latest research indicates that insulin also operates on a daily cycle. And the circadian clock controls this cycle by changing the timing of production and release of insulin by the pancreas. In addition, there are times of the day when cells are more sensitive and less sensitive to insulin.

Pancreas

Sleep loss also appears to affect the health of cells in the pancreas. In fact, sleep loss creates stress in pancreatic cells and also disrupts blood glucose levels.

Insulin

Most noteworthy, Stage 3 of the sleep cycle, also known as deep sleep or slow-wave sleep, is important for the body to be able to use insulin for regulating blood glycose or sugar.

And, research shows that sleep loss and poor-quality sleep:

  1. First of all, decreases insulin sensitivity, which means your body has a harder time using the insulin
  2. Also decreases the speed and effectiveness of the body to remove glucose from the bloodstream.

Studies Relating Sleep Loss to Diabetes

First of all, a study of 54,000 adults, reported that those who slept less than 6 hours or more than 9 hours are significantly more likely to develop type 2 diabetes.

In addition, a meta-analysis of 11 studies reported that the risk of type 2 diabetes goes up as sleep loss increases as well as when they sleep become longer than 9 hours. In fact, the risk of getting type 2 diabetes was least with regular 7 to 8 hours of sleep.

Finally, four large studies reported a strong relationship between frequent sleep loss and risk of developing diabetes.

Above all, studies show that those who suffer from frequent sleep loss take up to 40% longer to properly regulate blood sugar after a high-carb meal. As a result, over time, the pancreas are subjected to added stress. And this can lead to type 2 diabetes.

What You Can Do with Sleep Loss Induced Diabetes

Existing Type 2 Diabetes – Combination of Aerobic & Resistance Workouts

Most of all, if you suffer from frequent sleep loss, you can exercise. In fact, a study reported that combining aerobic workout with resistance training improved glycemic levels in people with type 2 diabetes. Moreover, the study reported that combining aerobic exercise with resistance training had better results that each workout on its own.

Not Diagnosed With Diabetes – Combination of Aerobic & Resistance Workouts

Following up on the combination concept, another study looked at the effect on potentially preventing or at least delaying the onset of type 2 diabetes caused by frequent sleep loss episodes. So, the study, in the Journal of Diabetes Investigations, reported that the combination resulted in at least delaying the onset of type 2 diabetes.

Description

Meanwhile, the study involved 10,680 Japanese women with an average age of 57.8 years. Also, these women had a mean BMI of 23.2 kg/m2. And these women participated in an exercise program with 24 minutes of combined aerobic workout and resistance training followed by 6 minutes of stretching.

In addition, the women were grouped into four categories, depending on the number of exercise sessions they attended over a 5 month period.

  1. First of all, category 1 consisted of women who attended 67 to 125 sessions
  2. Next, category 2 consisted of women who attended 55 to 66 sessions
  3. Next, category 3 consisted of women who attended 42 to 54 sessions
  4. Finally, category 4 consisted of women who attended 1 to 41 sessions

Results

And, the study reported that women in category 1 had the lowest risk of getting diabetes. Next, women in category 2 also had low risk of getting diabetes. Finally, women in category 3 had about the same risk of getting type 2 diabetes as the women in category 4.

Most noteworthy, researchers found a negative linear relationship between number of sessions and risk of getting type 2 diabetes. Moreover, this negative linear relationship applied to women in all four categories. Which means that the more they worked out, the lower the risk of developing type 2 diabetes.

Furthermore, in each category, researchers found that women with lower BMI had a lower risk of developing type 2 diabetes than women with higher BMI.

Conclusion

Above all,  resistance training increased skeletal muscle mass. And, the aerobic workouts used those larger muscle mass to absorb and convert to energy, more blood glucose. As a result, blood glucose levels fell and more fat was burned.

In conclusion, going on an aerobic workout combined with resistance training program is a good way to counteract the downsides from sleep loss. Moreover, the workout program may help make sleep loss less frequent.