Tagged: Your Guide to Better Sleep

How To Create A Back To School Sleep Schedule 0

How To Create A Back To School Sleep Schedule

I can’t believe it’s already time to talk about how to create a back to school sleep schedule!.

The week has flown by, but it was a full and productive week and I felt like I was able to accomplish a lot. My favorite activity this past week was being on Spectrum 1 here in California, talking about why we need later school start times for our middle and high school kids. 

Dr. Michael Brues The Sleep Doctor Discusses Later School Times

How to Get Your Kids Back on Their School-Year Sleep Schedule 

All around the country, kids are headed back to school. It’s time for them to get into a regular sleep schedule again. Proper sleep helps them excel at their studies, and it also keeps them from being grumpy, sluggish and protects them against illness during those first few weeks. Here are a few tips for preparing your children for their school schedule. 

  • Two weeks before school starts, begin moving up their wake-up time by fifteen minutes every three days until the Friday before school starts. That way, they are getting up at the time they need to.
A Reader Sounds the Sleeplessness Alarm on a Public Safety Issue 0

A Reader Sounds the Sleeplessness Alarm on a Public Safety Issue

I love hearing from readers who respond to my articles with questions, comments, and sleep stories of their own. My readers make up an incredibly bright, thoughtful community, with a lot of strong opinions and a lot of motivation to harness the power of sleep for mind-body health.

Your emails, tweets, and messages stand out for all sorts of reasons—they’re curious, thought-provoking, sometimes funny. And then, every so often, I get a message that sends a chill down my spine, as I did with the one I’m about to share with you.

Let me be clear: I don’t know this reader’s identity. This person wrote to me under complete anonymity. But what he says has the ring of truth, in alignment with the scientific evidence on shift work, sleep, and circadian rhythms. Here’s part of the note:  

I work as an air traffic controller, and I’m curious how much you know about our schedule and if you’ve ever specifically studied it or been asked to comment on it. We work what are known as “Rattlers”, which is a varying schedule

How Sleep Impacts Performance At Work 0

How Sleep Impacts Performance At Work

Have you ever wondered how your sleep impacts your performance at work?

Sleep impacts every aspect of our lives and has a ripple effect that involves our families and our work. We don’t live in a bubble, and when we lose sleep or we get poor sleep it takes a toll on our bodies, our minds and our health plus those around us. It’s why I’ve spent years not only educating and improving individuals’ sleep but also working with companies to help lessen the impact poor sleep has on their employees and the bottom line. When companies reach out to me they ask me to help them:

  • Identify sleepy employees.
  • Calculate the cost of sleep related issues in a company:
  • Evaluate executives’ sleep and provide personalized protocols for everything from bedtime routines, to how to deal with jetlag.
  • Institute a “Better Sleep” program for entire companies, based on their employees’ chronotypes.

I read a lot about this subject as a result and there were three articles this past …

What Sleep is Like at Every Age: 40s, 50s, 60s, 70s and Beyond 0

What Sleep is Like at Every Age: 40s, 50s, 60s, 70s and Beyond

I’ve been writing about what sleep looks like at every age. Last week, we covered sleep in young adulthood, right up to the start of middle age. This week, I’m jumping back in to talk about how we sleep during middle age and throughout our older years.

At every stage of life, we face different challenges to sleep. But often, sleep starts to get increasingly complicated during middle age. Changes to hormones that influence sleep and circadian rhythms, greater risk for presence of health conditions that interfere with sleep, and the presence of chronic stress are some of the most common reasons why sleep tends to become more challenging the older we get.

If young adulthood gave some of us a hall pass when it comes to paying attention to sleep and investing time and attention in cultivating sleep habits, well…middle age is when that free ride typically ends. In order to sleep well and reap the benefits and protections of high-quality rest, we’ve got to pay attention to sleep on a daily basis. It helps to know what to

Post Concussive Insomnia and Should We Sleep In Separate Beds? 0

Post Concussive Insomnia and Should We Sleep In Separate Beds?

This week has been one for the record books for sure, and it included discussing Post Concussive Insomnia, an important topic if you, like me, have experienced a concussion.

The week started with a trip to see Dr. Daniel Amen, founder of Amen Clinics. Dr. Amen has been a pioneer in Psychiatry for several decades and I had the privilege of hanging out with him for an entire day.

Dr. Michael Breus And Dr. Daniel Amen

Dr. Amen’s methods of assessment are quite unique. He believes that blood flow in the brain is an important way to assess brain function. His theory is that mental illness, is brain illness and that with proper treatment of the affected areas of the brain people can get better.

Dr. Amen showed me brain scans of thousands of people and it was fascinating to be able to see the differences in blood flow in the brain connected to their diagnosis. We looked at brains with Alzheimer’s, addiction, ADD, and concussion. He also explained a recent publication which he was the investigator where they compiled over 10,000 brain scans, the largest study …

What Sleep is Like at Every Age: 20s, 30s, and 40s 0

What Sleep is Like at Every Age: 20s, 30s, and 40s

From our first days as newborns all the way to our old age, sleep changes throughout our lifetimes. Sleep is a dynamic process, one that affects (and is affected by) every other aspect of our lives and our biology. Bio rhythms shift, sleep architecture changes, hormone production rises and falls, all of which deeply affect how, whenand how wellwe rest. Throughout it all, the demands of daily life affect the amount—and the quality—of our nightly sleep.

There are some challenges to sleep that are perennial: inconsistent sleep routines, overconsumption of stimulants such as caffeine, over-exposure to artificial light—especially blue light. (I just wrote about blue light blocking glasses, how important they are and how to pick the right ones for you.)

But some important aspects of sleep change as we grow older—and those changes need to be met with new and different attention to sleeping well.

Wondering what sleep looks like at your age? Read on to find out the most common sleep challenges we face throughout every stage of life, and how to navigate them.

Warm Baths Help You Sleep 0

Warm Baths Help You Sleep

This past week was very interesting.

Many of you may not know this, but I’ve a spokesperson for Princess Cruise Lines for a few years and helped them develop their Princess Luxury Beds (so you know if you take a cruise on Princess Cruise lines, you’ll get comfortable rest). When they asked me to be the keynote speaker at The Protocol & Diplomacy Education Forum, I obviously said yes.

For those of you unfamiliar with this group, they provide training, information and advice regarding accepted rules of protocol and help develop policy and protocols concerning issues of diplomacy all around the world. So, what does that mean? Well, for example, it means if the Queen of England wants to cruise to Alaska on Princess Cruise Lines, they determine what protocols the cruise line needs to follow in order for it to be a successful trip

Michael Breus At The Protocol & Diplomacy Education Forum

 

 

 

 

As always when I speak, the audience asks great questions.  Many are common questions I get asked so often I thought I’d share my answers with you this week.  If you …

7 Ways to Sleep Better in the Next Heatwave 0

7 Ways to Sleep Better in the Next Heatwave

Most of the United States is just cooling down after a difficult, stifling, sleep-depriving heatwave. About two-thirds of the country was affected by this latest heatwave, which saw temperatures near and above 100 degrees Fahrenheit, and heat indexes even higher. (The heat index measures how the body actually feels, taking into account both heat and humidity.) 

This wasn’t the first heatwave of the summer. And it’s not likely to be the last, especially since we’re headed into what are typically the hottest days of the year. As many of us have just been reminded, hot temperatures and high humidity make it a lot harder to sleep. And when you can’t rest comfortably and sleep soundly, that makes everything else you do harder. Let’s take a look at how the body handles sleep and heat, and how you can set yourself up to sleep better when temperatures soar. 

How heat hurts sleep 

Sleep is highly dependent on temperature. Internal body temperatures play a critical role in sleep onset and sleep maintenance—those are scientific terms for our ability to fall asleep

Symptoms of Sleep Apnea – Do You Have Sleep Apnea? Nearly 1 Billion People do. 0

Symptoms of Sleep Apnea – Do You Have Sleep Apnea? Nearly 1 Billion People do.

Obstructive Sleep Apnea (OSA) is a serious health issue, if you think you may have sleep apnea, see a sleep professional right away.

Major symptoms of sleep apnea include
Loud snoring
Stop breathing during sleep or wake up gasping
Insomnia
Here is a comprehensive list of symptoms and information about sleep apnea.

936 million people around the globe have sleep apnea according to a new study this week!

Yes, you read that correctly, almost 1 billion people have sleep apnea around the world! The study reported in The Lancet Respiratory Medicine is the first prevalence update for sleep apnea in about a decade.

Previous estimates (from 2007) reported about 100 million were suffering from sleep apnea, this new data presented at the American Thoracic Society Annual meeting indicates those suffering have increased by 10X! Possibly even more alarming is that the study researchers are reporting that about 85% of these people are undiagnosed.

With the numbers of people afflicted by sleep apnea, which is such a dangerous sleeping disorder, on the rise there is an incredible need to increase …

5 Things To Know Before You Buy Blue Light Blocking Glasses 0

5 Things To Know Before You Buy Blue Light Blocking Glasses

How much time do you spend thinking about your light consumption? If you’re like most people, the answer is: not enough.

Controlling light exposure isn’t something our pre-industrial, pre-digital ancestors had to worry about. But in today’s perpetually lit-up world, it’s important for us all to regulate how we consume light–and the timingof light our consumption. Light has tremendous effects on sleep and health, and too much light, especially in the evenings, can seriously undermine sleep. Blue light, we’ve learned, is especially detrimental to sleep and health, when we’re exposed to too much of it and our exposure comes at the wrong times of day and night.

Where’s all this blue light coming from? Screens are a major source. But so is environmental lighting, including the energy efficient lights in our own homes and public spaces, from airplane cabins to movie theaters.

Limiting screen time is one way to reduce and control light exposure. But for most of us, it’s not going to get us consistently the protections we need from excessive blue light exposure. That’s why blue light