Monday, March 28, 2011
Monday, March 14, 2011
This week is National Sleep Awareness Week!
This message is much longer than usual because it's packed with interesting sleep information to celebrate this week. Enjoy!
What do Americans report about their sleep?
- Some 70 million people in the United States have a sleep problem. About 40 million adults suffer from a chronic sleep disorder; an additional 20 – 30 million have intermittent sleep-related problems.
- Effects of sleep loss on work performance may be costing U.S. employers some $18 billion in lost productivity.
- America’s adults average 6.9 hours of sleep each night, slightly less than the range of seven to nine hours recommended by many sleep experts.
- Three-quarters of America’s adults, (75%), said they frequently experience at least one symptom of a sleep problem in the past year.
- A 2011 poll found that 43% of Americans between the ages of 13 and 64 say they rarely or never get a good night’s sleep on weeknights, and more than half (60%) say that they experience a sleep problem every night or almost every night (i.e., snoring, waking in the night, waking up too early, or feeling unrefreshed when they get up in the morning.) Can you empathize with this? I can!
Sleep basics:
Nerve-signaling chemicals called neurotransmitters control whether we are asleep or awake by acting on different groups of neurons in the brain. During sleep, we usually pass through five phases of sleep: stages 1, 2, 3, 4, and REM (rapid eye movement) sleep. These stages progress in a cycle from stage 1 to REM sleep, then the cycle starts over again with stage 1. We spend almost 50 percent of our total sleep time in stage 2 sleep, about 20 percent in REM sleep, and the remaining 30 percent in the other stages. Infants, by contrast, spend about half of their sleep time in REM sleep.
Stage 1: Light sleep, we drift in and out and can be awakened easily. Eye movement and muscle activity slows. Many also experience sudden muscle contractions called hypnic myoclonia, often preceded by a sensation of starting to fall.
Stage 2: Eye movement stops and brain waves become slower, with occasional bursts of rapid waves called sleep spindles.
Stage 3: Extremely slow brain waves called delta waves begin to appear, mixed among smaller, faster waves.
Stage 4: The brain produces delta waves almost exclusively. It is very difficult to wake someone during stages 3 and 4, which together are called deep sleep. There is no eye movement or muscle activity. People awakened during deep sleep do not adjust immediately and often feel groggy and disoriented for several minutes after they wake up. Some children experience bedwetting, night terrors, or sleepwalking during deep sleep.
REM Sleep: Breathing becomes more rapid, irregular, and shallow, our eyes jerk rapidly in various directions, and our limb muscles become temporarily paralyzed. Our heart rate increases, our blood pressure rises, and males develop penile erections. When people awaken during REM sleep, they often describe bizarre and illogical dreams.
The first REM sleep period usually occurs about 70 to 90 minutes after we fall asleep. A complete sleep cycle takes 90 to 110 minutes on average. The first sleep cycles each night contain relatively short REM periods and long periods of deep sleep. As the night progresses, REM sleep periods increase in length while deep sleep decreases. By morning, people spend nearly all their sleep time in stages 1, 2, and REM.
People lose some of the ability to regulate their body temperature during REM, so abnormally hot or cold temperatures in the environment can disrupt this stage of sleep. If our REM sleep is disrupted one night, our bodies don’t follow the normal sleep cycle progression the next time we doze off. Instead, we often slip directly into REM sleep and go through extended periods of REM until we “catch up” on this stage of sleep.
What sleep does for us:
Some studies suggest that sleep deprivation affects the immune system in detrimental ways. Sleep appears necessary for our nervous systems to work properly. Too little sleep leaves us drowsy and unable to concentrate the next day. Some experts believe sleep gives neurons used while we are awake a chance to shut down and repair themselves. Without sleep, neurons may become so depleted in energy or so polluted with byproducts of normal cellular activities that they begin to malfunction. Sleep also may give the brain a chance to exercise important neuronal connections that might otherwise deteriorate from lack of activity.
Beauty sleep?
Deep sleep coincides with the release of growth hormone in children and young adults. Many of the body’s cells also show increased production and reduced breakdown of proteins during deep sleep. Since proteins are the building blocks needed for cell growth and for repair of damage from factors like stress and ultraviolet rays, deep sleep may truly be “beauty sleep.”
Why am I so grumpy when I'm tired?
Activity in parts of the brain that control emotions, decision-making processes, and social interactions is drastically reduced during deep sleep, suggesting that this type of sleep may help people maintain optimal emotional and social functioning while they are awake.
A tip to sleep better: Clean your room!
Results from a survey commissioned by the National Sleep Foundation (NSF) suggest that people sleep much better when their bedrooms are comfortable and clean. “People reported sleeping longer hours and feeling better about going to bed when their bed was made, their sheets were fresh, and their bedroom was comfortable,” NSF Chief Operating Officer David Cloud says.
"While fluffed pillows and scented sheets are not likely to solve serious sleep problems, changing the bedroom environment to make it more comfortable can help occasional poor sleepers rest easier," sleep psychologist Shelby Harris says. She says people tend to wrongly think sleep is something they can turn on and off like a light switch.
“I encourage my patients to think of it more like a dimmer,” she says. “An hour or so before bed you should be psychologically turning down the mind and body to relax and prepare for sleep.”
She recommends:
- Turning down lights about an hour before bed to signal to the body that it’s time to relax.
- Unplug by staying away from the computer, iPad, and smart phone in the hour before you go to bed. In addition to being stimulating, the blue light emitted by these devices seems to trick the body into thinking its daytime.
- Eating meals at least three hours before bedtime and limiting liquids during the hours before sleep.
Sources:
http://www.medpagetoday.com/Blogs/25223
http://www.celebritydiagnosis.com/2011/03/sleep-awareness-week-continues/
http://www.webmd.com/sleep-disorders/news/20110126/want-sleep-better-make-your-bed?page=2
http://www.medpagetoday.com/Blogs/25223
http://www.celebritydiagnosis.com/2011/03/sleep-awareness-week-continues/
http://www.webmd.com/sleep-disorders/news/20110126/want-sleep-better-make-your-bed?page=2
Tuesday, March 1, 2011
Sleep Awareness - March
What is Insomia? Insomia means “no sleep,” the inability to fall asleep or remain asleep. Symptoms of insomnia include; difficulty falling asleep, walking up frequently during the night, difficulty returning to sleep, waking up too early in the morning, unrefreshing sleep, daytime sleepiness, difficulty concentrating, irritability.
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Ask the Expert
March 5-A-Day
Can eating fruits and vegetables help people to manage their weight? Research to Practice Series No. 1(PDF-244k)
The impact of eating fruits and vegetables on weight management has not been widely researched. This document will examine the evidence from available studies to determine whether eating fruits and vegetables can help with weight management.
The impact of eating fruits and vegetables on weight management has not been widely researched. This document will examine the evidence from available studies to determine whether eating fruits and vegetables can help with weight management.
- Why are fruits and vegetables important for my health?
- Most fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber. They may also play a role in preventing certain chronic diseases. When compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts, as part of a healthy diet, tend to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps cardiovascular disease and hypertension.
U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005.
- How many fruits and vegetables should be eaten daily for good health?
- Your daily fruit and vegetable needs depend on your calorie needs. Your calorie needs are determined by your age, sex, and physical activity level. Visit How Many Fruits and Vegetables Do You Need?
To learn more about an overall healthy eating plan that includes the appropriate calories and the recommended amounts of fruits and vegetable that you need, visit MyPyramid.govand enter your age, sex, and activity level into the My Pyramid Plan.
One cup refers to a common measuring cup (the kind used in recipes). In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.
The chart below shows simple ways to enjoy fruits and vegetable throughout the day, with corresponding cup amounts. Click here to see more examples of what counts as 1 cup or 1/2 cup of fruits and vegetables.
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*1 cup of lettuce counts as 1/2 cup of vegetables
In addition to fruits and vegetables, a healthful diet also includes whole grains, fat-free or low-fat milk and milk products, lean meats, poultry, fish, dry beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars.
For more information about the importance of Fruits and Vegetables go to the fruitandveggiesmatter.gov
March - Eat Right Nutrition
Eat Right Nutrition Tips
Eat Right nutrition tip sheets provide practical food and nutrition guidance for healthy eating. These educational handouts are written by ADA staff registered dietitians.
 20 Ways to Enjoy More Fruits, Vegetables, Whole Grains and Dairy » |  25 Healthy Snacks for Kids » |
 Color Your Plate with Salad » |  Eating Right for a Healthy Weight » |
 Eating Right for Older Adults » |  Everyday Eating for a Healthier You » |
 Healthy Eating on the Run » |  Power Up with Breakfast » |
 Shop Smart - Get the Facts on Food Labels » |  Smart Snacking for Adults and Teens » |
 Step Up to Nutrition and Health » |
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