Sleep Apnea or Simple Snoring?

Not everyone who snores has sleep apnea, but everyone who has sleep apnea snores. If you're sawing logs at night, it's important to find out if it's just a noisy nuisance or a sign of a serious sleep disorder.

Snoring is a symptom of obstructive sleep apnea, a serious medical condition that results in blocked airflow while you sleep. If you have sleep apnea, your upper airway muscles relax while you sleep to the extent that the normal act of inhaling results in a collapsed windpipe. Though temporary, your airway can be blocked for up to a full minute and you have to struggle to breathe.

With sleep apnea, you may actually stop breathing. What may be heard as particularly loud snoring is really more of a gasp or a snort. In response to the disruption in the flow of oxygen, your brain wakes you up slightly, so that you automatically tighten your airway muscles, which opens your windpipe and allows you to breathe freely again. The next day, you may not remember waking up but you will probably feel tired.

Simple snoring, or primary snoring without sleep apnea, is a partial obstruction of the upper airway that results in noisy and sometimes rhythmic, heavy breathing but no complete blockage of airflow. Although it may disturb your sleep partner, simple snoring doesn't result in complete airway blockage and won't normally wake you up. If you don't feel tired during the day, but you've been told you snore and you sometimes wake up with a dry mouth, you probably experience simple snoring and don't have obstructive sleep apnea.

Although several studies published in the 1990's linked snoring with an increased risk of stroke, other research, including a British study published in a 2003 issue of the Journal of Sleep Research, found that the strong link was not between snoring and stroke but between daytime sleepiness and stroke. The researchers suggested that obstructive sleep apnea might play a role.

If you know you snore, or if you find yourself feeling drowsy and in need of a nap during the day and you don't know why, speak to your doctor. A physician can order a polysomnogram, or sleep study, which will measure your sleep patterns as well as your respiratory patterns and the amount of oxygen in your blood while you sleep. This is the best way to get to the root of the problem and find an appropriate solution. It's also the only way to find out if you have a sleep disorder that can threaten your mental and physical health.

In some cases, losing weight, changing your sleep position so you sleep on your side or in an elevated position, or avoiding alcohol and sedatives can help. If you can't make these lifestyle changes, or they don't work, there are oral devices you can wear while you sleep as well as surgical solutions.

Sources:

Davies, DP, et al.; "Snoring, Daytime Sleepiness and Stroke"; Journal of Sleep Research 2003 Dec;12(4)313-8 Web 14 Sept 2011
http://www.ncbi.nlm.nih.gov/pubmed/14633243

The Franklin Institute: The Effects of Snoring Web.14 Sept 2011
http://www.fi.edu/learn/brain/sleep.html#snoring

Stanford University: Snoring Information Web 14 Sept 2011
http://www.stanford.edu/~dement/snoring.html

View the original article here

Want a Good Night's Sleep? Avoid These 5 Things

If you have a hard time falling asleep or staying asleep, there may be a simple solution:  Stay away from the things that are keeping you awake.

If you have primary insomnia, that is, if you have trouble falling asleep or staying asleep and it's not due to a medical problem, it is quite possible that one of your routine habits is to blame. Eating big dinners, drinking alcoholic beverages, sleeping in a hot room, exercising late in the day, and smoking cigarettes can all prevent you from getting a good night's sleep. Change these habits, and you may begin enjoying more and better quality sleep.

Alcohol
Although alcohol may relax you and make you feel drowsy so that you fall asleep more easily, it also prevents you from reaching the deeper stage of sleep, known as REM sleep. When you're not in the REM stage of sleep, you wake up easily and perhaps often throughout the night. Even if you do sleep through the night, you may not feel rested when you get up. If you can't avoid drinking alcohol altogether, drinking less and drinking earlier in the evening may help you sleep better.

Caffeine
Like any stimulants, food and beverages that contain caffeine can keep you awake at night. Caffeine stays in your body for at least 4 to 6 and as many as 12 hours, so that cup of coffee you drank after dinner, or maybe even as early as three in the afternoon, could be the reason you're still up at midnight.

Extreme Temperatures
Sleep hygiene, a term that simply means the conditions under which you sleep, plays an important role in the quality of your z's. A room that is uncomfortably warm or cold can prevent you from falling asleep and can also cause you to wake up time and again throughout the night. Try to maintain a consistently dark, cool, and comfortable sleep environment.

Heavy Meals
A large meal, especially if you eat it late at night, stimulates your digestive tract at a time when you want your body processes to slow down. Lying down too soon after a meal can also cause food to back up and result in heartburn or discomfort from indigestion. Drinking water or other fluids with a late-night meal can also disrupt sleep if you to have to get up and use the bathroom during the night.

Nicotine
If you smoke, you're likely to be a light sleeper to begin with. Being a smoker also makes you susceptible to early risings as your body begins to suffer from nicotine withdrawal.

Other activities that can keep you awake at night include routinely taking antihistamines or other medications that potentially reduce the quality of your sleep, taking your troubles to bed with you, sleeping with a restless partner or pet, exercising too close to bedtime, or simply going to bed too early. Since chronic insomnia can affect your physical and mental health, as well as your personal and professional relationships, it's important to do whatever you can to control the conditions that prevent you from getting a good night's sleep.

Sources:

National Institute of Neurological Disorders and Stroke: Brain Basics: Understanding Sleep. Web. 9 September 2011
http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm

National Sleep Foundation: Can't Sleep? What to Know About Insomnia. Web. 9 September 2011.
http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep

Smith, et. al.; "Insomnia Management"; The University of Louisiana at M0nroe College of Pharmacy. Insomnia Series, P1. July 2008. Web. 9 September 2011

View the original article here

Let Lavender Lull You to Sleep

Lotions, potions, and perfumes scented with lavender oil can soothe restless nerves and help you drift off to dreamland. Here's how to use this aromatic herb to calm your senses and relax your mind.

The strong and distinct scent of lavender originates in the essential oils found in every petal of the plant's colorful flowers. These oils have been used for centuries to treat everything from viruses and hair loss to insomnia and depression. Although it isn't a cure-all, using lavender as a relaxant and sleep aid is one treatment that has some scientific back-up. And studies have shown positive effects from using both the scent of lavender as a form of aromatherapy and the oil extract as a dietary supplement.

A 2008 study performed at the Touch Research Institute at the University of Miami found that babies who were bathed in lavender oil-scented water were more relaxed, cried less, and spent more time in a deep sleep state following their baths, than babies who were bathed in plain water. The moms of the lavender babies were also more relaxed, and smiled and touched their babies more often than the moms who washed their babies with plain water.

Several studies from the Medical University of Vienna, published in International Clinical Psychopharmacology and other professional journals in 2010, found that an experimental oral supplement containing lavender oil significantly reduces mild anxiety and improves both the quality and duration of sleep in people who suffer from insomnia due to anxiety.

For now, aromatic lavender is available in the form of oils, gels, lotions, and soaps.  Dried lavender buds are stuffed into sachets that can be placed in closets and drawers and under pillows. Whole dried flower stems can be bunched together and used to scent an entire room. You can relax with a cup of lavender tea, and some innovative chefs and lavender growers use the flower to flavor specialty food items, such as lavender sugar cookies and lavender ice cream. To make tea at home, the University of Maryland Medical Center recommends 1 to 2 teaspoons of whole dried lavender per cup of hot water, steeped for up to 15 minutes.

Although lavender is an accepted form of alternative or complementary medicine, allergic reactions are possible from breathing in the scent or rubbing the oil on your skin. If you have any reaction from dried lavender or a lavender product, discontinue its use. If you are considering using lavender for medicinal purposes, speak to a doctor or other qualified health professional who specializes in complementary and alternative medicines to make sure you choose products that are safe and right for you.

Sources:

University of Maryland Medical Center: Lavender 12 Mar 2009. Web. 2 May 2011
http://www.umm.edu/altmed/articles/lavender-000260.htm

Field, T. et al; "Lavender Bath Oil Reduces Stress and Crying and Enhances Sleep in Very Young Infants."  Early Human Development, 2008 Jun;84(6):399-401
http://www.ncbi.nlm.nih.gov/pubmed/18053656

Kasper, S; "Silexan, an Orally Administered Lavandula Oil Preparation, is Effective in the Treatment of ''Subsyndromal' Anxiety Disorder." International Clinical Psychopharmacology 2010 Sep;25(5);277-87
http://www.ncbi.nlm.nih.gov/pubmed/20512042

Kasper, S; "Efficacy and Safety of Silexan, a New, Orally Administered Lavender Oil Preparation, in Sub-threshhold Anxiety Disorder." Wiener Medizinische Wochenschrift 201 Dec;160(21-22):547-56.

View the original article here

The Link between ADHD and Sleep Disorders

There are more than 70 different types of sleep disorders, Harvard experts say, and up to half of all children diagnosed with ADHD suffer from at least one of them. Sleep disorders are also commonly reported in adults with ADHD. Brain researchers are working hard to find out why.

Up to half of all children diagnosed with ADHD have trouble falling asleep, staying asleep or sleeping peacefully. Up to a quarter have sleep-related breathing problems while even more have movement problems, such as restless legs syndrome, that affect their quality of sleep. Although most clinical studies of sleep disorders and ADHD have been performed on children, adults with ADHD very often report sleep problems as well.

Unraveling the connection between ADHD and sleep disorders is proving to be a complicated task. ADHD can take the form of hyperactive ADHD or inattentive ADHD, and just as these different types of ADHD exhibit v arying symptoms, different types of sleep disorders manifest themselves in unique ways. Some people with ADHD take medication for their symptoms that may affect their sleep, and some do not. At the same time, some people take medication for sleep disorders that may affect ADHD symptoms, while others do not.

Researchers who are trying to figure out which sleep disorders are associated with which type of ADHD, and why, must first untangle a wide array of confounding factors and overlapping symptoms. To confuse things even more, some of the symptoms of sleep disorders and sleep deprivation are very similar to the symptoms of ADHD.

In the past, sleep disorders in people with ADHD have often been associated the psychostimulant medications commonly used to treat ADHD. Now, however, sleep apnea, restless leg syndrome, and other problems that are disruptive to sleep are being recognized as separate disorders that commonly occur with ADHD, not necessarily as a result of medication. At the same time, scientists suspect the answer can be found along the same neural pathway, because these conditions are all linked to imbalances of dopamine, the brain chemical that helps controls movement, emotional response, and sensations of pleasure and pain.

A small study of 22 non-medicated adults diagnosed with ADHD, published in the September 2009 issue of the online version of Journal of Attention Disorders, found that sleep problems such as an inability to stay asleep and sleep quality are associated with hyperactive-impulsive ADHD but not with those people who have inattentive ADHD.

As  Denver psychiatrist William Dodson, M.D. points out, in order for a child to be diagnosed with ADHD, the American Psychiatric Association requires all symptoms to be exhibited by the age of seven. Yet sleep disturbances rarely appear until around the age of 12 1/2. As a result, only recently, as more adults have been diagnosed with ADHD and more studies have focused on adults, have researchers been able to link ADHD directly to sleep disorders and start to sort out the connection so that better treatment strategies can be recommended.

Sources:

Dodson, W. "ADHD Sleep Problems: Causes and Tips to Rest Better Tonight." ADDitude.  Feb/Mar 2004. Web. 11 Aug 2010.

http://www.additudemag.com/adhd/article/757.html

Harvard School of Public Health. " Sleep and Mental Health." Harvard Health Publications. July 2009. Web. 11 Aug 2010.

http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/July/Sleep-and-mental-health

Mahajan, N, Hong, N, Wigal, T, and Gehricke, JG. "Hyperactive Impulsive Symptoms Associated with Self-Reported Sleep Quality in Non-Medicated Adults with ADHD." Journal of Attention Disorders. 18 Sept 2009. Web. 11 Aug 2010..

http://jad.sagepub.com/content/early/2009/09/18/1087054709347170.abstract

Owens, JA. "Sleep Disorders and Attention-Deficit/Hyperactivity Disorder." Current Psychiatry Reports 10 (5): 439-44. Oct 2008 Web. 11 Aug 2010

http://www.ncbi.nlm.nih.gov/pubmed/18803919

Philipsen A., Hornyak M., Riemann D. "Sleep and Sleep Disorders in Adulsts with Attention Deficit/Hyperactivity Disorder. Sleep Medicine Reviews 10(6): 399-405. Dec 2006. Web. 11 Aug 2020.

http://www.ncbi.nlm.nih.gov/pubmed/17084648

Gavin, K. "Sleep Disorders May be Linked to Faulty Brain Chemistry, University of Michigan Researchers Report." University of Michigan. 7 July 2003 Web. 11 Aug 2010

http://www.med.umich.edu/opm/newspage/2003/sleepdisorder.htm

Volkow, ND, Wang, GJ, Kollin, SH, et al. "Evalutating Dopamine Reward Pathway in  ADHD: Clinical Implications. Journal of the American Medical Association. Aug 2009 302(10: 1084-1091. 12 March 2010. Web. 11 Aug 2010.

http://axon.psyc.memphis.edu/~charlesblaha/7705/Papers_10/Peterman%20Rachel%20-%20dopamine%20reward%20pathway%20in%20adhd.pd

Wagner, ML, Walters, AS, Fisher BC, "Symptoms of Attention-Deficit/Hyperactivity Disorder in Adults with Restless Leg Syndrome." Sleep 27(8): 1499-504. Dec 2004. Web. 11 Aug. 2020

http://www.ncbi.nlm.nih.gov/pubmed/15683140

View the original article here

5 Health Conditions That Steal Your Sleep

Like thieves in the night, physical and mental health conditions can rob you of valuable dreamtime. To solve the problem, you have to get to the root of it, and treat it.

According to the University of Maryland Medical Center (UMMC), approximately 35 percent of people who suffer from chronic insomnia have a mother or other family member with a history of sleep problems. UMMC also points out that 10 to 15 percent of chronic insomnia cases are caused by alcohol or drug abuse.  In addition to these circumstances, and sleep disorders such as sleep apnea and restless leg syndrome, a host of medical and psychological conditions can rob you of many much-needed hours of sleep.

Psychological conditions. Anxiety, depression, attention-deficit hyperactivity disorder, and post-traumatic stress disorder can all cause insomnia. Since chronic insomnia can also cause or worsen emotional problems, you may be confused about which came first. It is also possible that insomnia and psychological problems stem from the same source. If you suffer from any type of emotional disorder, speak to your doctor about professional counseling.

Gastrointestinal conditions. Acid reflux may affect you while you sleep because symptoms are often worse while you are lying down. You may be able to avoid this simply by making sure you eat your last meal or snack several hours before you go to bed. If you have gastroesophageal reflux disease, a chronic condition commonly known as GERD, you may be able to control the symptoms that keep you up at night by changing your diet,  losing weight, or raising the head of your bed four to six inches. Your doctor can help you decide if medication is also necessary.

Respiratory conditions. Not only can conditions such as allergies, asthma, emphysema, and the common cold keep you up at night because they interfere with breathing, but often the medications used to control the symptoms of these disorders can also sleep problems. If you have a chronic respiratory condition, you should be under the care of a physician

Rheumatoid conditions. The chronic pain of arthritis, fibromyalgia, and other muscular-skeletal conditions can make it difficult to fall asleep and is likely to wake you up at times during the night. The only way to take back control of your sleep is to take control of the pain with prescription or over the counter pain relievers, anti-inflammatory medications, or other treatments and remedies recommended by your doctor.

Neurological conditions. When Alzheimer's or Parkinson's disease, epilepsy, or stroke occur, brain cells and neurotransmitters that play a role in maintaining normal sleep-wake cycle patterns can be affected. Medications used during rehabilitation, especially hypnotics, also affect quality of sleep.

Most people have lost at least a few hours sleep over a stomachache, sinus headache, coughing fit, or pressing problem that hasn't been resolved. If you are a woman approaching menopause, your sleep may be disrupted by hot flashes, night sweats, and other problems associated with hormonal changes. Any chronic condition can cause sleep problems and many drugs used to treat chronic medical conditions can also prevent you from getting a good night's sleep. If insomnia or sleep disruption lasts three or more weeks, it is considered chronic, and a serious sleep shortage can occur. And that's when you need to seek help.

Sources:

Cedars-Sinai Medical Center: Pain Management; Web 4 March 2011.
https://www.cedars-sinai.edu/Patients/Programs-and-Services/Rheumatology/Treatments/Pain-Management.aspx

National Heart Lung and Blood Institute: Insomnia; Web. 4 March 2011.
http://www.nhlbi.nih.gov/health/dci/Diseases/inso/inso_causes.html

University of Maryland Medical Center: Causes of Chronic Insomnia; 23 Jun 2009. Web. 4 Mar 2011
http://www.umm.edu/patiented/articles/what_causes_chronic_insomnia_000027_3.htm

View the original article here

Do You Sweat Excessively While You Sleep?

Everybody sweats. It is a natural response to heat, and it helps you maintain a normal body temperature in sweltering conditions. Excessive sweat is another story, however, especially when the air is cool and there is no other apparent reason. If that's the case, your night sweats may be linked to a more serious health condition.

Clinically known as hyperhidrosis, heavy sweating can be a symptom of a medical condition or it can be a medical condition in and of itself. When there is no other cause, hyperhidrosis is thought to have a genetic basis, because it appears to run in families. In this case, excessive sweating usually only occurs in a certain area of the body, such as the head or face, armpits or the bottom of the feet. Primary hyperhidrosis rarely affects the whole body and rarely occurs at night.

Hyperhidrosis that is secondary to another medical condition however, is another story. It often occurs at night and may not be limited to a specific body part. Some of the medical conditions that may cause secondary hyperhidrosis include diabetes, hyperthyroidism, cancer, anxiety disorders and heart or lung disease. If you are a woman, night sweats may signal the onset of menopause or they may occur after you are already in menopause. Excessive sweating can also be a side effect of many different types of medication but, in most cases, this occurs only in a small number of people.

If you sweat excessively and do not know why, make an appointment with your doctor for an assessment. In addition to performing a general physical exam, your doctor will consider the areas on your body where you sweat, how long you've had the problem, your family medical history, and your description of the problem. Once the doctor determines whether you have primary or secondary hyperhidrosis, a treatment plan can be developed. If night sweats indicate an underlying medical condition, treatment will be directed at the condition itself and may or may not help with nighttime sweating.

Small lifestyle changes can help diminish your discomfort, regardless of the underlying cause. Practical solutions include covering pillows and/or sheets with towels, sleeping with a fan on in the room, and generally avoiding caffeine, alcohol and spicy foods.

Sources:

International Hyperhidrosis Society: About Hyperhidrosis. Web. 23 Mar 2011.
http://www.sweathelp.org/English/HCP_Hyperhidrosis_Diagnosis.asp

New York University Langone Medical Center: Hyperhidrosis. 2010. Web. 23 Mar 2011.
http://www.med.nyu.edu/content?ChunkIID=11768

View the original article here

The Link between ADHD and Sleep Disorders

There are more than 70 different types of sleep disorders, Harvard experts say, and up to half of all children diagnosed with ADHD suffer from at least one of them. Sleep disorders are also commonly reported in adults with ADHD. Brain researchers are working hard to find out why.

Up to half of all children diagnosed with ADHD have trouble falling asleep, staying asleep or sleeping peacefully. Up to a quarter have sleep-related breathing problems while even more have movement problems, such as restless legs syndrome, that affect their quality of sleep. Although most clinical studies of sleep disorders and ADHD have been performed on children, adults with ADHD very often report sleep problems as well.

Unraveling the connection between ADHD and sleep disorders is proving to be a complicated task. ADHD can take the form of hyperactive ADHD or inattentive ADHD, and just as these different types of ADHD exhibit v arying symptoms, different types of sleep disorders manifest themselves in unique ways. Some people with ADHD take medication for their symptoms that may affect their sleep, and some do not. At the same time, some people take medication for sleep disorders that may affect ADHD symptoms, while others do not.

Researchers who are trying to figure out which sleep disorders are associated with which type of ADHD, and why, must first untangle a wide array of confounding factors and overlapping symptoms. To confuse things even more, some of the symptoms of sleep disorders and sleep deprivation are very similar to the symptoms of ADHD.

In the past, sleep disorders in people with ADHD have often been associated the psychostimulant medications commonly used to treat ADHD. Now, however, sleep apnea, restless leg syndrome, and other problems that are disruptive to sleep are being recognized as separate disorders that commonly occur with ADHD, not necessarily as a result of medication. At the same time, scientists suspect the answer can be found along the same neural pathway, because these conditions are all linked to imbalances of dopamine, the brain chemical that helps controls movement, emotional response, and sensations of pleasure and pain.

A small study of 22 non-medicated adults diagnosed with ADHD, published in the September 2009 issue of the online version of Journal of Attention Disorders, found that sleep problems such as an inability to stay asleep and sleep quality are associated with hyperactive-impulsive ADHD but not with those people who have inattentive ADHD.

As  Denver psychiatrist William Dodson, M.D. points out, in order for a child to be diagnosed with ADHD, the American Psychiatric Association requires all symptoms to be exhibited by the age of seven. Yet sleep disturbances rarely appear until around the age of 12 1/2. As a result, only recently, as more adults have been diagnosed with ADHD and more studies have focused on adults, have researchers been able to link ADHD directly to sleep disorders and start to sort out the connection so that better treatment strategies can be recommended.

Sources:

Dodson, W. "ADHD Sleep Problems: Causes and Tips to Rest Better Tonight." ADDitude.  Feb/Mar 2004. Web. 11 Aug 2010.

http://www.additudemag.com/adhd/article/757.html

Harvard School of Public Health. " Sleep and Mental Health." Harvard Health Publications. July 2009. Web. 11 Aug 2010.

http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/July/Sleep-and-mental-health

Mahajan, N, Hong, N, Wigal, T, and Gehricke, JG. "Hyperactive Impulsive Symptoms Associated with Self-Reported Sleep Quality in Non-Medicated Adults with ADHD." Journal of Attention Disorders. 18 Sept 2009. Web. 11 Aug 2010..

http://jad.sagepub.com/content/early/2009/09/18/1087054709347170.abstract

Owens, JA. "Sleep Disorders and Attention-Deficit/Hyperactivity Disorder." Current Psychiatry Reports 10 (5): 439-44. Oct 2008 Web. 11 Aug 2010

http://www.ncbi.nlm.nih.gov/pubmed/18803919

Philipsen A., Hornyak M., Riemann D. "Sleep and Sleep Disorders in Adulsts with Attention Deficit/Hyperactivity Disorder. Sleep Medicine Reviews 10(6): 399-405. Dec 2006. Web. 11 Aug 2020.

http://www.ncbi.nlm.nih.gov/pubmed/17084648

Gavin, K. "Sleep Disorders May be Linked to Faulty Brain Chemistry, University of Michigan Researchers Report." University of Michigan. 7 July 2003 Web. 11 Aug 2010

http://www.med.umich.edu/opm/newspage/2003/sleepdisorder.htm

Volkow, ND, Wang, GJ, Kollin, SH, et al. "Evalutating Dopamine Reward Pathway in  ADHD: Clinical Implications. Journal of the American Medical Association. Aug 2009 302(10: 1084-1091. 12 March 2010. Web. 11 Aug 2010.

http://axon.psyc.memphis.edu/~charlesblaha/7705/Papers_10/Peterman%20Rachel%20-%20dopamine%20reward%20pathway%20in%20adhd.pd

Wagner, ML, Walters, AS, Fisher BC, "Symptoms of Attention-Deficit/Hyperactivity Disorder in Adults with Restless Leg Syndrome." Sleep 27(8): 1499-504. Dec 2004. Web. 11 Aug. 2020

http://www.ncbi.nlm.nih.gov/pubmed/15683140

View the original article here

Do You Talk in Your Sleep?

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If you've got something to say, and you're saying it while you're asleep, you're a member of a select group of adult sleep talkers. Although little is understood about sleep talking, researchers and medical experts agree that it is rarely more than a fleeting disturbance in the night. Here's what they know.

It's estimated that half of all children talk in their sleep, but most grow out of the habit. Only about 5 percent of sleep talkers are thought to chatter into adulthood. Very few clinical studies have been performed to document occurrences of sleep talking and, normally, no attempts are made to treat the condition. Sleep talking is a parasomnia, a disorder that may or may not interrupt your sleep, and that may have underlying psychological or medical causes, such as stress or physical discomfort from an underlying condition, such as sleep apnea, or even a fever.

Sleep talking seems to run in families and this type of nighttime musing often occurs with other forms of parasomnia. For instance, people who talk in their sleep may also walk in their sleep, experience nightmares or grind their teeth at night.

Sleep talking usually occurs during the first two stages of non-REM sleep, which are the lighter stages in the sleep cycle that repeats itself four or five times throughout the night. So you may be talking at different times throughout the entire night. During any stage of sleep, you might also speak the words of a dream out loud.

Although you may speak loudly at times, and quite possibly give a lengthy, coherent speech, most sleep talk is really sleep mumble, so it is unlikely anyone else will understand what you are saying. Even when the words are clear, the message usually isn't. You may even wake up and hear yourself talking, but it's not likely you'll remember what you said unless you were saying it loudly and repeatedly. And then again, you may remember what you said but you won't necessarily know what it means.

In children, boys and girls sleep talk at equal rates but in adults, sleep talking is more common in men than in women. Although most children grow out of sleep talking, most adults who sleep talk started as children. Even if you've been sleep talking as long as you've know how to talk, you may go long periods of time without saying a word at night or without knowing about it even if you did. Then suddenly, you may start talking in your sleep again. There is almost never a cause for concern.

When an adult starts sleep talking for the first time, however, it is more commonly associated with another medical or psychological condition than in an adult who has always been a sleeptalker. If that's the case, and your sleep talking occurs frequently, speak with your primary health care provider, who may refer you to a specialist.

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Sources:

Hublin, C. et al.; "Parasomnias: Co-Occurrence and Genetics." Psychiatric Genetics 2001 June;11(2):65-70. Web. 17 Feb 2011.
http://www.ncbi.nlm.nih.gov/pubmed/11525419

Hublin, C. et al.; "Sleeptalking in Twins: Epidemiology and Psychiatric Comorbidity." Behavior Genetics 1998 Jul;28(4):289-98. Web 17 Feb 2011.
http://www.ncbi.nlm.nih.gov/pubmed/9803021

View the original article here

Lose Sleep, Gain Weight?

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Certain hormones send hunger signals to your brain that let you know when it's time to eat. Other hormones send signals that tell your brain you are full and it's time to stop. And just like the rest of your body, those hormones don't work as well when you don't get enough sleep.

Hormones are "chemical messengers" that help make things happen in your body by sending signals to and from your brain. Ghrelin and leptin are known as the "hunger hormones" because they help regulate your appetite.  Your stomach produces more ghrelin when you start getting hungry and need to consume calories. Your fat cells produce leptin once you have eaten and need to burn calories. At the same time, low levels of leptin send a signal that there is a shortage of calories in your body.

While looking at nighttime levels of these two hormones, researchers at UCLA's Semel Institute for Neuroscience and Human Behavior discovered that sleep loss at night may lead to increased levels of ghrelin and decreased levels of leptin during the day. The unfortunate outcome of this hormonal dance, the researchers speculated, is an overstimulated appetite that often results in weight gain.

A study published in a 2010 issue of the Annals of Internal Medicine confirmed that dieters who got less sleep produced higher levels of ghrelin over time, felt hungrier and lost more than 50 percent less fat, even when they lost the same amount of weight as well rested dieters. The participants in this study ranged in age from 35 to 49 and were all overweight or obese, but otherwise healthy. When the dieters slept an average of 7 hours and 25 minutes each night, they lost equal amounts of fat and lean tissue. When sleep was restricted to just a little more than five hours, their bodies ultimately burned much less body fat and much more muscle protein to produce energy, even when calorie intake was the same.

The goal of healthy weight loss is to lose excess body fat and preserve as much lean muscle mass as possible. That is why these studies are so important. Experts now understand more about the link between sleep and energy balance, and how insomnia can defeat the best intentions of anyone who is trying to lose weight. The take-away message? If you are going to try to lose weight, consider improving your sleeping habits, if necessary, along with your eating and exercise habits.

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Sources:

Motivala, SJ et al.; "Nocturnal Levels of Ghrelin and Leptin and Sleep in Chronic Insomnia." Psychoneuroendocrinology May 2009:34(4)540-545. Web. 23 Feb 2011

View the original article here

Lose Sleep, Gain Weight?

See what people are saying about this article on our Facebook page!

Certain hormones send hunger signals to your brain that let you know when it's time to eat. Other hormones send signals that tell your brain you are full and it's time to stop. And just like the rest of your body, those hormones don't work as well when you don't get enough sleep.

Hormones are "chemical messengers" that help make things happen in your body by sending signals to and from your brain. Ghrelin and leptin are known as the "hunger hormones" because they help regulate your appetite.  Your stomach produces more ghrelin when you start getting hungry and need to consume calories. Your fat cells produce leptin once you have eaten and need to burn calories. At the same time, low levels of leptin send a signal that there is a shortage of calories in your body.

While looking at nighttime levels of these two hormones, researchers at UCLA's Semel Institute for Neuroscience and Human Behavior discovered that sleep loss at night may lead to increased levels of ghrelin and decreased levels of leptin during the day. The unfortunate outcome of this hormonal dance, the researchers speculated, is an overstimulated appetite that often results in weight gain.

A study published in a 2010 issue of the Annals of Internal Medicine confirmed that dieters who got less sleep produced higher levels of ghrelin over time, felt hungrier and lost more than 50 percent less fat, even when they lost the same amount of weight as well rested dieters. The participants in this study ranged in age from 35 to 49 and were all overweight or obese, but otherwise healthy. When the dieters slept an average of 7 hours and 25 minutes each night, they lost equal amounts of fat and lean tissue. When sleep was restricted to just a little more than five hours, their bodies ultimately burned much less body fat and much more muscle protein to produce energy, even when calorie intake was the same.

The goal of healthy weight loss is to lose excess body fat and preserve as much lean muscle mass as possible. That is why these studies are so important. Experts now understand more about the link between sleep and energy balance, and how insomnia can defeat the best intentions of anyone who is trying to lose weight. The take-away message? If you are going to try to lose weight, consider improving your sleeping habits, if necessary, along with your eating and exercise habits.

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Sources:

Motivala, SJ et al.; "Nocturnal Levels of Ghrelin and Leptin and Sleep in Chronic Insomnia." Psychoneuroendocrinology May 2009:34(4)540-545. Web. 23 Feb 2011

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Want to lose weight - get a good night's sleep

Scientists have found that you can double your chances of reaching your target weight if you get between six and eight hours sleep a night.

If you have any more, you will become too inactive and if you have any less your stress levels will increase along with cravings for unhealthy food.

The research in Portland, USA, by Kaiser Permanente, a health care consortium, found that people trying to lose at least 10lb were more likely to reach their goal if they had lower stress levels and slept moderately.

Nearly 500 obese adults with an average age of 55 took part in the study.

They were asked to attend 22 counselling sessions, reduce their diet by 500 calories a day and increase the amount of exercise they took to at least three hours a week.

They also had to keep a diary of their habits, including their sleep patterns and stress levels.

After six months, 60 per cent of the participants had lost at least 10lb.

Researchers found that the successful dieters were more likely to report that they had slept between six and eight hours each night.

Almost three quarters of dieters who had both low stress levels and six to eight hours sleep a night were likely to achieve the 10lb weight loss target.

They were also twice as likely to be successful as participants who reported the highest stress levels and got six or less hours sleep a night.

"This study suggests that when people are trying to lose weight, they should try to get the right amount of sleep and reduce their stress," said lead author Dr Charles Elder.

"Some people may just need to cut back on their schedules and get to bed earlier. Others may find that exercise can reduce stress and help them sleep.

"For some people, mindbody techniques such as meditation also might be helpful."

The study has been published in the International Journal of Obesity.

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