Depression is a debilitating illness no matter what way you look at it, but from a perspective of sleep, it also has a number of detrimental effects. In fact, sleeping issues may actually stem from an undiagnosed bout of depression, so closely linked can the symptoms be.
Topics: Sleep, sleep deprivation, depression
The summer sleep slide is real, too. Without the structure of school, kids tend to stay up later—sometimes much later—and not sleep in consistently enough to make up for it.
Rather than spend the summer catching up on sleep, kids can accumulate sleep debt that affects their health, mood, and ability to learn.
Most families try to balance the joy and freedom of long summer nights, with the reality of two little kids’ sizable sleep needs. We visit with friends, we go out for dinner or to play basketball in the evenings, and often bedtime is pushed back.
Here’s how we’re making sure that while our family is enjoying the lenient summer schedule, my kids are also getting the sleep they need.
Preschoolers need 11 - 13 hours of sleep and school age kids need 10.5 - 12 hours. If bedtime is sliding later over the summer, make sure your child is capable of either sleeping in (installing blackout curtains or shades helps enormously), or has the chance to nap.
My older child is able to sleep in to give himself the 11 hours of sleep he needs nightly. My preschooler has a built-in nap time so she always has the opportunity to sleep during the day if she needs it.
Even if bedtimes are later over the summer, it still helps to keep them consistent. In our house, what was a 7:30 p.m. bedtime during the school year is often 8:30 p.m. in the summer. Consistent timing is powerful, because the internal clock (which affects health, mood, and cognition) works best with regularity. I
n fact, in a study of over 11,000 young kids researchers found that a regular bedtime—whether early or late—was linked to better math, reading, and spatial skills. Kids whose bedtimes moved around were more likely to have mood and behavior issues. Shifting bedtimes around is like giving a child a mini case of jet lag. An 8:30 p.m. bedtime every night is better than alternating between 8:00 p.m. and 9:00 p.m.
It takes time to truly shift a person’s sleep schedule and kids may need a week or two to fully adjust back to their school times. You can start putting your child to bed 15 minutes earlier each night for a week to get to the optimal bedtime for school, and if you really want to harness the power of the internal clock, keep her on that bedtime for a week before school starts (and throughout the school year).
A good bedtime for a preschooler or school age child—especially considering early school start times—is 7:30 p.m.
While you’re making the shift, if your child has a hard time falling asleep at an earlier bedtime, wake her up in the morning 15 minutes earlier. This will affect the time she’s drowsy at night and help her shift to the earlier schedule.
Now she’s got her internal clock on her side and a full tank of sleep. She’s ready to get a jump on the new school year.
Topics: kids, sleep deprivation, colic
Traveling has never been easier for business or pleasure. With apps for white noise and electronic devices to help pass the time on a plane, you can pack your way to a better international or domestic flight. By following these packing tips and recognizing the signs of travel fatigue, you will be on your way to a more relaxing vacation.
Topics: travel, sleep deprivation
Noise. Restricted legroom. People climbing all over you. There’s also that noise coming from small children playing games (loudly) on their smartphone. Some of them even scream.
Topics: travel, sleep deprivation, flying
When you’re suffering from sleep deprivation, some effects are pretty immediate:
Topics: sleep deprivation, drivers
This article is from the Anchorage Daily News coverage of the 2018 Iditarod during Fur Rondy, which is going on now through March 3rd in downtown Anchorage.
As Canadian musher Bradley Farquhar and his 11 sled dogs traveled into the village here early Saturday, he started to hallucinate.
Topics: sleep deprivation
The red and orange shades illustrate the areas in the brain that display higher levels of toxic proteins aggregating in relation to reduced amounts of slow-wave sleep(Credit: Brendan Lacey)
Adding to a growing body of research associating sleep quality with the development of dementia and Alzheimer's disease, a new study from the Washington University School of Medicine in St. Louis has homed in on the specific sleep phase that, when disrupted, can be linked to early stages of cognitive decline.
A new study is further elucidating the relationship between sleep and Alzheimer's. The hypothesis behind the research is that decreased slow-wave sleep may correlate with increases in a brain protein called tau, which alongside amyloid-beta has been found to be significantly linked to the cognitive decline associated with Alzheimer's disease.
The researchers examined the sleep patterns of 119 subjects over the age of 60, the majority of whom were cognitively healthy with no signs of dementia or Alzheimer's. For a week the subjects' sleep patterns were monitored using sensors and portable EEG monitors. Tau and amyloid levels were also tracked in all subjects using either PET scans or spinal fluid sampling.
The results revealed that those subjects suffering from lower levels of slow-wave sleep displayed higher volumes of tau protein in the brain. Slow-wave sleep is the deepest phase of non-rapid eye movement sleep and this stage of a person's sleep cycle has been strongly linked to memory consolidation, with many researchers also suggesting slow-wave sleep is vital for maintaining general brain health.
"The key is that it wasn't the total amount of sleep that was linked to tau, it was the slow-wave sleep, which reflects quality of sleep," explains Brendan Lucey, first author on the new study. "The people with increased tau pathology were actually sleeping more at night and napping more in the day, but they weren't getting as good quality sleep."
Huge questions still remain unanswered though, particularly when trying to discern whether bad sleep is ultimately a cause, or consequence, of conditions such as Alzheimer's.
The study does clearly note a significant limitation in the conclusion is an inability to establish whether sleep changes precede, or follow, any pathological changes in the brain.
Age-related neurodegenerative diseases are inarguably more complicated than simply being the effect of years of bad sleep, however, the researchers do suggest sleep disruptions may be an effective early warning tool to help doctors spot patients in the earliest, pre-clinical stages of cognitive decline.
"What's interesting is that we saw this inverse relationship between decreased slow-wave sleep and more tau protein in people who were either cognitively normal or very mildly impaired, meaning that reduced slow-wave activity may be a marker for the transition between normal and impaired," says Lacey.
"Measuring how people sleep may be a noninvasive way to screen for Alzheimer's disease before or just as people begin to develop problems with memory and thinking."
Sleep Apnea is linked to so many health problems, with researchers saying apnea may be the cause of many. It is so important to get diagnosis and correct treatment of sleep apnea early on. Call Alaska Sleep Clinic for your free sleep assessment with one of our board-certified sleep specialists.
The new study was published in the journal Science Translational Medicine.
Topics: sleep deprivation, alzheimer's
Really, the best way to prevent sleep deprivation is to practice good sleep hygiene, something we have talked about a few times before. Here are the basic steps you can take in order to attain a good standard of sleep hygiene and end up with a good rest:
It’s actually very quick and simple, making it easy for anyone to follow. Of course, it can be hard to get into the swing of things, so take some time to really work on a routine and getting your sleep hygiene just right.
The issue is, sleep deprivation is often linked to serious accidents, as well as poor job and school performance – lowering a person’s quality of life substantially. It disrupts the brain’s ability to balance emotions and the ability to think, lowering your natural defenses, and increasing your chances of developing chronic medical conditions.
Of course, the occasional poor night of sleep won’t cause you much harm, but it will if it becomes a persistent problem. After all, there is no substitute for restorative sleep, and so care should be taking to prevent ongoing sleep deprivation regardless of age.
Hopefully, this has helped you to better understand the world of sleep deprivation, how it is caused, and the ways in which it can be treated. It is amazing how negatively you can be impacted by a lack of sleep, and the number of health conditions that can be caused by consistently missing out should be enough to make sure you get started on paying back your sleep debt. After all, it is your health and well-being on the line.
If you live in Alaska and have chronic sleep deprivation, call us today and sign up for Alaska Sleep Clinic's blog.
Topics: sleep deprivation, circadian rhythm, sleep hygiene, medication
If you are sleep deprived, or trying to avoid becoming that way, there are a few bad habits that you really need to avoid, and they are as stated below:
There are times where napping can help to give you the boost you need, especially in college or before an essential meeting, but if you don’t need to nap then consider skipping it. This is because it can lower your sleep drive, causing you to go to bed later that night and wake up feeling slow and groggy the next day. If you really do need to nap though, make sure it is between 1pm and 3pm for no more than 25 minutes, as this is the optimal time to ensure that your sleep at night is not disrupted.
It can be really tempting to do this, especially when you are feeling absolutely exhausted. However, doing so can mess up your circadian rhythm over time, and this results in what is known as being both wired and tired – where your brain is not ready to go to sleep so early, but your body is. This makes it difficult to fall asleep and can lead to stress and frustration.
It can seem tempting, especially on a Sunday morning after a long night in or out. However, just one morning of sleeping in by 30 minutes can completely change your internal clock, prompting your body to wake up later than usual. So, if you spend the weekends sleeping in, there is a reason it is so hard to get up on a Monday morning. Try to get up at the same time every day, even on the weekends, to make your week and easier one.
You’ll probably remember this from being in college, those late nights spend sucking down caffeine until the early hours of the morning so you could finish that essential paper. However, it is a terrible habit to have if you are facing sleep deprivation. The average time it takes caffeine to leave your body is around 8-10 hours, so it is best not to drink any caffeinated beverages after around 2pm. However, this does also depend on your personal tolerance for the stimulant as everyone is different.
Yes, it has been dubbed a sedative as well as a great way to fall asleep, and this is true. However, it is also the best way to get an unfulfilled and restless night of sleep too. Alcohol reduces rapid eye movement (REM), which is the most restorative part of sleep and helps us turn short-term memories into long-term ones. As a result, alcohol before bed can affect your memory and cause a restless sleep. Plus, it could even wake you up once the alcohol has been fully metabolized.
Social media before bed is the bane of sleep everywhere, and it can have really negative impacts on the quality. Of course, flicking through Facebook or Twitter could send you down a social media rabbit hole because your sleepy self is fresh out of self-control, but the blue screen is the main culprit. It actually mimics daylight, boosting your brain and making it difficult to fall asleep. The more you engage with the social media in questions, the more amped up your brain becomes, making you more awake and alert, which will ensure falling asleep is much harder. So, say no to that last-minute scroll through Instagram before you go to sleep.
Food choices and sleep deprivation are never a good mix, and having a midnight snack before bed can leave you feeling really heavy and bloated, so you won’t be able to sleep for a few hours. We were not made to digest food lying down, and hard to digest food can cause restless sleep or an inability to do so, as well as a slower metabolism and weight gain.
It’s best to eat no more than three hours before bed so that your body can start digesting it, but going to bed hungry can keep you awake too. If you need that snack before sleep, try having something light like Greek yogart and bananas. This is a perfect combination of 80% carbs and 20% protein, which is shown to have a calming effect on the body. Cheese and crackers is an option too, but the nightmare superstition is very real for some.
Tomorrow, come back here for Chapter 11: Prevention and sign up for Alaska Sleep Clinic's blog.
Topics: sleep deprivation, circadian rhythm, sleep hygiene, medication
There are a number of complications and concerns that come with sleep deprivation. For one, it weakens your ability to handle reasoning, as that area of the brain is affected by lack of sleep. This part of the brain is known as the prefrontal cortex, and it is used to control the emotional section (the amygdala). As a result, sleep deprivation leads to emotions being processed in an abnormal manner.
It is also necessary to get enough sleep in order for the brain to learn. A lack of sleep causes difficulty in concentration as well as the ability to create new memories. If we stay awake all night or cut our sleep short by a significant amount, the body will not release the necessary hormones to regulate growth and appetite. Instead, it ends up with a cornucopia of stress chemicals, like cortisol.
In fact, research suggests that a shorter sleep duration can actually cause weight gain in both adults and children, with each hour of reduction in sleep time per day being associated with an increase of 0.35kg in body weight. These changes can then result in an increased risk of hypertension, diabetes, obesity, heart attacks, and even strokes.
A lack of sleep can also have a massive impact on a healthy person’s ability to function emotionally and think normally, which can result in the following:
Those who are experiencing a loss of sleep are more likely to have increased feelings of worthlessness and inadequacy. They are also more prone to feel powerless, like a failure, have low self-esteem, poor job performance, conflicts with co-workers, and an overall reduced quality of life. Many of these feelings remain even when stimulants are introduced to boost energy, like caffeine. Those who are sleep deprived are also more likely to score highly on scales for depression, anxiety, and paranoia.
There is also the risk of microsleeps when a person has become really fatigued. After around 16 hours of staying awake, the body will attempt to balance the need for sleep, and if a person does not get enough of it, the brain will find other ways to get the sleep it needs.
Microsleeps are an uncontrollable response that your brain has when you are deprived of sleep, and it renders a person completely unable to process any stimulation around you as well as sensory information for an incredibly brief amount of time.
Your eyes will tend to remain open during a microsleep, but you will be spaced out during it. The attacks come on suddenly, making it potentially dangerous to drive or operate heavy machinery during them. A microsleep will happen regardless of whether or not you try to stay away, and it is because of this that it is almost impossible to stay away for more than 48 hours.
Tomorrow, come back here for Chapter 10: Habits to Avoid and sign up for Alaska Sleep Clinic's blog.
Topics: sleep deprivation, circadian rhythm, microsleep
