Category: sleep and insomnia

Insomnia Has Been Genetically Identified And How To Sleep During Your Menstrual Cycle 0

Insomnia Has Been Genetically Identified And How To Sleep During Your Menstrual Cycle

This week was filled with interesting research that I think can be very valuable for all of us. There were three sleep studies that I think you will enjoy and get great benefit from reading.

Looking at this first study, I thought it was fascinating that in patients who were above 60 and diagnosed with insomnia, 21% of them had to increase their blood pressure medications.

Unfortunately, we do not know which medications were being used.

Researchers think there may be a few reasons why this could be occurring. First is that when you use a pharmaceutical for sleep, many of them decrease your drive to breathe. This is called respiratory drive and it can be compromised when taking certain sleeping pills like Valium, Restoril, Xanax, etc. This can lead to sleep apnea, and undiagnosed sleep apnea can lead to an elevation in blood pressure. There was also discussion that some of …

Divorcing but still in the same bed 0

Divorcing but still in the same bed

What do people do if they plan to divorce or leave their partner but they haven’t acted yet? They sleep in the same bed until the time is right to leave. It is important they keep mentally together and get the help needed. Even if you have previously had bad advice, it is worth trying […]

The post Divorcing but still in the same bed appeared first on The Sleeping Blog.

from The Sleeping Blog…

Don’t Google Sleep 0

Don’t Google Sleep

imageIf you Google sleep, because you can’t sleep, you will be inundated with too much to keep you awake so I think it should probably be avoided. If you Google anything, you will probably be inundated so I think if you are trying to sleep, stay away from technology. Probably an alarm is okay (a […]

The post Don’t Google Sleep appeared first on The Sleeping Blog.

from The Sleeping Blog…

3 Things Entrepreneurs Must Know To Sleep Better 0

3 Things Entrepreneurs Must Know To Sleep Better

This week was filled with a little travel, and some relaxing down time for reading. I really enjoy Entrepreneur magazine and last week was a story on why Entrepreneurs need more sleep. I liked this idea so much that I have decided to expand upon it a little more here because let’s face it in one way or another we are all Entrepreneurs (bake sale fundraisers to tech startups).

One of the most famous entrepreneurs who has talked openly about her significant sleep problems in the past is Arianna Huffington. She tells her story of when she basically collapses from exhaustion and cuts open her cheek. Another well known entrepreneur who may still currently be struggling with sleep issues is Elon Musk. I wrote about him previously where he said:

“It is often a choice of no sleep or Ambien.”

These are critical situations people fall into when they are working 24/7, like when they start up a new business or are scaling a company, and we want to try to avoid them. There are three areas entrepreneurs’ …

How Does Your Sleep Compare To Sleepers Around The World? 0

How Does Your Sleep Compare To Sleepers Around The World?

Last month, to commemorate World Sleep Day on March 15, Phillips Healthcare released the results of its annual global sleep survey. This is a really interesting survey that investigates sleep habits, attitudes, and perceptions on an international scale. In 2019, more than 11,000 people in a dozen nations responded to questions about how they sleep, and the factors that affect their nightly rest.

A quick snapshot of the survey:

  • This year’s participating countries are Australia Brazil, Canada, China, France, Germany, India, Japan, the Netherlands, Singapore, South Korea, and the United States.
  • The survey group was roughly divided between men (51 percent) and women (49 percent).
  • The average age of respondents was just slightly over 37 years.
  • Sixty-one percent of respondents live with a partner, and 59 percent live with at least one child.
  • Sixty percent work full time.

I’m always interested in reporting about sleep on a global scale. First, let’s take a look at some of the survey’s basic findings. Then, I’ll highlight a few of the insights that really jumped out at me.

How well (and how

Should You Snooze Your Alarm Clock? 0

Should You Snooze Your Alarm Clock?

I call this newsletter the Sunday Snoozer because many relax Sunday and stay in bed later. As I was thinking of that, I realized that I don’t think I have ever really explained the dangers of the Snooze Button.

It’s an old pastime, likely from your high school days. The alarm blares, you, half dazed, slap the clock, hoping it will stop so you can get some much needed rest. Only it goes off again what feels like seconds later, even if it’s really 7-9 minutes later, and after the fourth time, you’re late for school! Now you’re an adult, and the same tradition seems to hold, at least for many.

So why was the snooze something that you started using back in high school and probably shouldn’t use now?

It’s all based on your Chronotype, of course.

Remember most of us were a WOLF (aka Night Owls) during high school, because that is how our biology works. So of course, we needed extra prodding and pushing to get up in the morning, because our melatonin faucet was still flowing …

How to Lose Weight While You Sleep 0

How to Lose Weight While You Sleep

I wrote last week answering the question,
how many calories do
our bodies burn during sleep
? Contrary
to what many people think, sleep is not an inactive state. During sleep our
bodies are doing lots of important work—repairing cells and tissues, restoring
full, healthy function to our immune system, consolidating memories and
rebooting the neural cells and networks of the brain. We’re burning calories
the whole time. For a 150-pound person, the estimated calorie burn over a 7-hour
night of rest is just over 440 calories. That’s a 40-minute jog on a treadmill!

Getting plenty of high-quality rest is an
important—and still overlooked– factor in weight control. Here are some of the
ways you can harness your sleep routine and your overnight rest to help your
body burn more calories and stay metabolically healthier.

Activate your body’s ‘thinning’ fats

It might surprise you to learn there
isn’t just one type of fat—and certain kinds of fat actually work to burn
energy, rather than storing it. Brown fat and beige fat both appear to have
significant metabolic benefits. In contrast …

March Madness – The Secret Of Athletic Performance And Sleep 0

March Madness – The Secret Of Athletic Performance And Sleep

This is one of my favorite times of year… March Madness!

My son and I love to make our brackets, watch the games, and
root for my team vs. his!

That said, I started to think.

I know that sleep can be a BIG factor for both team and
individual performance, and I have seen a few research studies looking at the
football season, and selected games (Monday Night Football), but this is March
Madness we are talking about!

There was a great article from the University
of Michigan Newsletter
about a sleep specialist there, who really looked at
all aspects:

First of all, she correctly identifies circadian rhythms as
a key factor. I have written quite a bit about circadian rhythms
over the years. She also correctly identified that there are times in a 24-hour
cycle where performance can be enhanced or decline.

It’s cool to see this hit the mainstream since that’s what
my Power of When book is all about.

Looking at some of the basics, research shows that a peak time for athletic performance is

The Latest On Sleep Apnea In Women 0

The Latest On Sleep Apnea In Women

Real quick: what comes to mind when I ask you to picture a “typical” sleep apnea patient? Chances are, you imagined someone overweight, sedentary, middle-aged . . . and male.

We’ve made some real progress in changing this stereotype. But obstructive sleep apnea is still too often thought of as primarily a men’s health problem. It’s a problem for women’s health, because the reality is, women face real risks for sleep apnea.

In my practice, I’m currently treating about a third as many women as men with sleep apnea. Not all of them are overweight. While more of them are in menopause than not, a number of my female OSA patients are younger women, under age 50, and a couple are currently pregnant. All of them are active, health conscious, busy women who work hard to take care of themselves. How’s that for stereotype-busting?

When it comes to OSA, women often experience symptoms differently than men do. That distinct symptomatology, along with the persistent, misguided sleep apnea stereotypes, result in the great majority of women with OSA going undiagnosed—or misdiagnosed

How Many Calories Do You Burn When You Sleep? 0

How Many Calories Do You Burn When You Sleep?

My first TED Talk was out this week and I’m really excited. If you haven’t had a chance to watch it yet, take a look this morning. It will help you understand how to do everything better based on hormonal timing. It was really fun to be able to do a TED Talk. I’ve always enjoyed watching them, so being a part of the program was a great honor.

If you know someone who’ll enjoy my talk, please share it with them. I’ll really appreciate it.

As we move into spring, daylight lasts longer, and the days get warmer.  This means people regularly ask me what to drink before bed when it’s hotter outside because my recommendation for a nighttime beverage is Guava Leaf Tea. Despite the change in temperature, my answer is still Guava Leaf Tea. I understand those same people don’t want something hot before bed (I’m from the South and forget iced tea isn’t a staple for everyone) but here’s the thing, Guava Leaf Tea is great on ice. Simply brew it as usual, let …