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Quozio
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K – How can you sleep at night knowing you’ve hurt someone… | Facebook
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Sleeping in a room even a little bit of light can hurt a person’s health, study shows : NPR
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- Summary of article content: Articles about Sleeping in a room even a little bit of light can hurt a person’s health, study shows : NPR On the other hand, you know, you don’t want that going on when you’re trying to get a good night’s sleep. STONE: Colwell studies circadian … …
- Most searched keywords: Whether you are looking for Sleeping in a room even a little bit of light can hurt a person’s health, study shows : NPR On the other hand, you know, you don’t want that going on when you’re trying to get a good night’s sleep. STONE: Colwell studies circadian … Turn out the lights for a good night of sleep: this seems like common sense, but many Americans don’t actually follow it. New research shows it doesn’t take much light at night to hurt our health.
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Five Ways to Sleep Well and Protect Your Heart | Johns Hopkins Medicine
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- Summary of article content: Articles about Five Ways to Sleep Well and Protect Your Heart | Johns Hopkins Medicine Getting exercise during the day can help ready you for nighttime sleep. (Just get your health care prover’s OK before starting any new exercise program.) Know … …
- Most searched keywords: Whether you are looking for Five Ways to Sleep Well and Protect Your Heart | Johns Hopkins Medicine Getting exercise during the day can help ready you for nighttime sleep. (Just get your health care prover’s OK before starting any new exercise program.) Know … Poor sleep can worsen the risk factors for heart disease. Find out what you
can do to improve both the quality of your sleep and how much sleep you
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COVID-19 Updates
Look into symptoms of possible sleep problems
Have a consistent bedtime routine
Keep potential sleep-stealers out of the bedroom
Drink less exercise more
Know that sleep and heart health work both ways
What the Experts Do
Just Say No To TV Binge-Watching
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Sleep paralysis: Causes, symptoms, and tips
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Sleeping with Neck Pain: What You Need to Know
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- Summary of article content: Articles about Sleeping with Neck Pain: What You Need to Know When your neck hurts, it can affect your sleep and lead to less energy and more pain. Here are 3 tips to help you reduce neck pain and get a better night’s rest … …
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1 Match your pillow height with your sleeping position
2 Ditch your phone before bedtime
3 Stretch your neck before bed
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Sleeping in a room even a little bit of light can hurt a person’s health, study shows
Sleeping in a room even a little bit of light can hurt a person’s health, study shows
Turn out the lights for a good night of sleep: this seems like common sense, but many Americans don’t actually follow it. New research shows it doesn’t take much light at night to hurt our health.
AILSA CHANG, HOST:
Turn off the lights for a good night’s sleep – common sense. But in our constantly illuminated world, a lot of people don’t follow this advice. Researchers are trying to get a better sense of how light at night can hurt our health. NPR’s Will Stone reports.
WILL STONE, BYLINE: Maybe it’s falling asleep with the TV or the collective glow of electronics or an intrusive streetlight outside the window. Light pollution creeps into our nighttime hours in all kinds of ways, and research shows it’s not good for us – in particular for our metabolic health. So Dr. Phyllis Zee and her team at Northwestern University wanted to know – what would the effects be after just one night of sleep? They designed a small study with 20 people. All of them spent the first night sleeping in a mostly dark room. Then, the second night, half of them slept in what Zee describes as moderately well lit.
PHYLLIS ZEE: It’s about enough light that you could maybe see your way around, but it’s not enough light to really read comfortably.
STONE: As their subjects slept, Zee’s team ran tests. They recorded brainwaves, measured heart rate, even drew blood every few hours. Then, after waking up, the participants were given a huge dose of sugar. The researchers found some clear differences. Those sleeping with light had a continuously elevated heart rate compared to their first night in the dark room. And in the morning, they also had more trouble getting their blood sugar into a normal range.
ZEE: And that is what we call a state of insulin resistance.
STONE: What surprised Zee was these physiological changes happened even though their actual sleep wasn’t really disturbed. In fact, people generally said they slept fine.
ZEE: It’s almost like the brain and the heart and knew that the lights were on, although the individual was sleeping.
STONE: Zee says their study found this relatively small amount of light hitting the eyelids wasn’t enough to suppress the hormone melatonin, which is important for sleep, but it appears it was enough to shift the nervous system into a more alert and activated state. Dr. Chris Colwell found this idea intriguing.
CHRIS COLWELL: It wasn’t, like, dramatic – as strong as being awake. On the other hand, you know, you don’t want that going on when you’re trying to get a good night’s sleep.
STONE: Colwell studies circadian rhythms and sleep in his lab at UCLA. He wasn’t involved in the Northwestern study.
COLWELL: It is a very important example, I guess, of how even relatively dim light exposure in our home environment can be disruptive to our sleep-wake cycle.
STONE: Colwell says scientists have learned a lot in recent decades about the body’s light detection system and how inappropriate exposure to light at night can be harmful.
COLWELL: It tends to move animals into a pro-inflammatory state. It can have profound effects on metabolism and cardiovascular function, among others.
STONE: But these sleep studies can be hard to do on humans, and this latest study from Northwestern has its limits. It’s small and can’t show what would happen if people kept being exposed to this amount of light night after night. Dr. Charles Czeisler directs sleep research at Harvard Medical School and the Brigham and Women’s Hospital. He suspects the negative effects would add up.
CHARLES CZEISLER: If you’re chronically exposed to this type of thing, that’s going to increase the risk of chronic diseases like insulin resistance, diabetes, other cardiometabolic problems.
STONE: For example, one five-year observational study of more than 40,000 women found that having a light or TV on while sleeping was associated with an increased risk of gaining more than 10 pounds. Czeisler says the findings from this Northwestern study underscore a key point.
CZEISLER: People think as long as they fall asleep and are unconscious that it’s not having physiological effects, but that’s simply not true.
STONE: His advice? Sleep in the dark. If you need a light on to fall asleep, avoid blue light and set a timer so that light or TV eventually shuts off once you’re asleep. Will Stone, NPR News.
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Five Ways to Sleep Well and Protect Your Heart
“Sleep is something all humans do—most not very well,” says Johns Hopkins neurologist and sleep specialist Rachel E. Salas, M.D. When you don’t get enough good-quality sleep for any reason, whether because of an untreated sleep disorder or simply not getting enough sleep, you raise your odds of developing many conditions that can lead to or worsen heart disease.
Poor sleep can cause excess weight gain, for example. “If you’re tired, you’re less active. Too little sleep also affects the hormones ghrelin and leptin, which influence appetite and metabolism,” Salas says. “So even if you eat right and exercise, you can gain weight if you have too little sleep or have an undiagnosed, untreated sleep disorder.”
Sometimes the effects of poor sleep quality are less direct and obvious. Poor sleep can impact mood, which affects work and home life, and can lead to or worsen anxiety and depression, which are risk factors for heart disease. Poor sleep may lead to erectile dysfunction, another common relationship stressor, she adds.
Two common sleep disorders, insomnia and sleep apnea, can lead to other heart risks when left undiagnosed or untreated. Sleep apnea is linked to a host of heart risks, including diabetes, hypertension, arrhythmia, obesity, stroke, and heart failure.
Most people need seven to nine hours of good-quality sleep per night. “Even an extra 15 minutes can make a huge difference,” Salas says.
Sleep paralysis: Causes, symptoms, and tips
Sleep paralysis occurs when a person’s consciousness is awake, but their body is still in a paralyzed sleep state. During sleep paralysis, a person’s senses and awareness are active and awake, but their body cannot move. It occurs just as a person is falling asleep or waking up and is the result of the body and mind being out of sync. During sleep paralysis, a person may experience audio and visual hallucinations, which can cause significant distress. In this article, we detail the causes and symptoms of sleep paralysis and what a person can do to lessen the risk of experiencing it.
What is sleep paralysis? Share on Pinterest Sean De Burca/Getty Images While sleeping, the body relaxes, and voluntary muscles do not move. This prevents people from injuring themselves when acting out dreams. A person may wake up while their body is in this relaxed state. This is sleep paralysis. Sleep paralysis occurs in the time between waking and sleep. During episodes, people may experience hypnopompic or hypnagogic hallucinations, which can be visual, auditory, and sensory. These are hallucinations that occur as a person is waking up or falling asleep, respectively. Sleep paralysis is not life threatening, but it can cause anxiety. It can happen alongside other sleep disorders, such as narcolepsy. It often starts during adolescence, and it can become frequent during the 20s and 30s. It affects approximately 7.6% of people in their life. The condition is a parasomnia, an undesired event that is associated with sleep.
Causes In sleep paralysis, the body’s transition to or from rapid eye movement (REM) sleep is out of sync with the brain. The person’s consciousness is awake, but their body remains in the paralyzed sleep state. The body alternates between rapid eye movement (REM) and non-rapid eye movement (NREM). One REM–NREM cycle lasts around 90 minutes, and most of the time spent sleeping is in NREM. During NREM, the body relaxes. During REM, the eyes move quickly, but the body is relaxed. Dreams occur at this time. The areas of the brain that detect threats are in a heightened state and overly sensitive. Factors that may increase the risk of sleep paralysis include : narcolepsy
irregular sleeping patterns, due to things like jet lag or shift work
a family history of sleep paralysis Sleep paralysis can be a symptom of medical problems, including: depression
migraine
obstructive sleep apnea
hypertension
anxiety disorders
Signs and symptoms The core symptom of sleep paralysis is the inability to move the body when falling asleep or waking. However, during these episodes, people may experience other symptoms, including: being unable to speak during the episode
having hallucinations and sensations
feeling pressure on the chest
having difficulty breathing
sweating
headaches and muscle pains
Diagnosis Most people will only experience sleep paralysis once or twice in their life. However, if a person experiences recurrent sleep paralysis that is causing anxiety, stress, or impacting their quality of life, they may wish to seek medical assistance. A doctor will assess a person’s symptoms and full medical history when diagnosing sleep paralysis. If they suspect episodes may be the result of other conditions, they may recommend a person takes part in a sleep study. Learn more about sleep studies here. Suddenly falling asleep during the day could be a sign of narcolepsy. This rare brain disorder causes a person to fall asleep or lose muscle control at unexpected or inappropriate times. If stress or anxiety are present, addressing these may help relieve symptoms.
Treatment and prevention There is no specific treatment for sleep paralysis, but stress management, maintaining a regular sleep schedule, and observing good sleep habits can reduce the likelihood of sleep paralysis. Strategies for improving sleep hygiene include: ensuring 6–8 hours of sleep per night
keeping bedtime and wakeup time consistent
maintaining a dark, temperate bedroom
reducing light exposure in the evening and using night-lights for bathroom trips at night
getting good daylight exposure during waking hours
not eating a heavy evening meal, or eating within 2 hours of going to bed
abstaining from evening alcohol or caffeine products
exercising daily, but not within 2 hours of bedtime Learn more about good sleep hygiene here. Understanding the physiology of sleep and the mechanism for sleep paralysis is an important step to overcoming it. Ongoing stress and disruption in the sleep cycle can have serious health implications. Healthy sleep habits are not just necessary for sleep paralysis management but for overall health and wellness. Medications and therapy If a person experiences sleep paralysis due to narcolepsy, or other sleep disorders, a medical practitioner may recommend drug treatments or psychotherapy to manage these conditions. Drug treatments that may help manage narcolepsy-associated sleep paralysis include : tricyclic antidepressants
selective serotonin reuptake inhibitors (SSRIs)
Xyrem (sodium oxybate) Doctors may be able to educate and reassure people for whom sleep paralysis is causing stress and anxiety. Cognitive behavioral therapy may also help people establish coping mechanisms for sleep paralysis events and address underlying causes, such as insomnia and poor sleep habits. How to wake up A person will wake up from sleep paralysis naturally. While the occurrence can be frightening, it will pass with time. There is no way that a person can force their body to move out of a paralysis state.
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