Sleepy News

Home
About

March 16th, 2010

Serotonin and its effect on sleep

Most of us have heard the word “serotonin” floating around in the world of medical news and breakthroughs. Serotonin is best known for it’s effect on depression and mood disturbances, caused by unbalanced levels within the brain. Many medications such as Prozac and Zoloft were created to increase the levels of this naturally occuring chemical in – all of which have made significant impacts on the well-being of millions of people who struggle with mood disorders on a daily basis.

What many people don’t know about serotonin, is that it can also greatly affect our sleep health. Serotonin is a powerful amino acid that regulates many of the systems that we depend on, on a daily basis. An imbalance of serotonin can greatly impact not only our moods, but our sleep habits, appetite, body temperature and physical coordination. If we do not have the right amounts of seratonin in our bodies, we cannot expect to perform at peak performance.

The good news is that we can help ourselves when it comes to serotonin. It is not always necessary to take supplements unless we are experiencing dangerous side effects or are advised to do so by a medical physician. One significant way to improve our serotonin and overall brain health, is to adopt healthy sleep habits and routines as serotonin is linked to our circadian rhythm. If we can follow our own biological clock, then we are more likely to have balanced levels of serotonin.

There are other lifestyle factors that can affect our serotonin levels as well:
- Certain drugs and substances like caffeine, nicotene, alcohol deplete serotonin.
- Lack of sunlight also contributes to low levels of serotonin.
- Physical exercise can boost the levels of serotonin.

Though we do not have total control over our serotonin levels, do not accept the fact that you have no control. Adopting a healthy lifestyle and sleep habits will have more of an impact that you think – and may just be the key to your overall happiness and well-being.

Resources:
www.sleepdisordersguide.com
www.mayoclinic.com
University of Maryland Medical Center

This post currently has no comments.

March 14th, 2010

The Senoi Dream People

Senoi Dream Mask

Dreams, dreams, dreams… what on Earth do they mean? Though we generally don’t give a lot of credit or importance to dreams in our society, this is not necessarily the case for other societies in the world. Let’s take a look at the Senoi people and how dreams play an important role in their lives.

The Senoi are a non-violent Malaysian hunting and gathering people who believe that dreams are the key to happiness and health. Researcher Kilton Stewart spent years documenting the Senoi dream practices, and his findings were very interesting. For the Senoi, dreams shape every day of their life. In the morning for the Senoi, the first order of the day is to report any dreams experienced during the night. The Senoi parent inquires of his child’s dream at breakfast, praises the child for having the dream, and discusses the significance of it. They ask about past incidences and tell the child how to change his behavior and attitude in future dreams. They also recommend certain social activities or gestures which the dream makes necessary or advisable.

According to Stewart: “The Senoi make their dreams the major focus of their intellectual and social interest, and have solved the problem of violent crime and destructive economic conflict, and largely eliminated insanity, neurosis, and psychogenic illness.” One of the most astounding observations that Stewart made, was the fact that Senoi have near-perfect mental health. “Perhaps the most striking characteristic of the Senoi is their extraordinary psychological adjustment. Neurosis and psychosis as we know them are reported to be nonexistent among the Senoi. Western therapists find this statement hard to believe, yet it is documented by researchers who spent considerable time directly observing the Senoi. The Senoi show remarkable emotional maturity.”

These researchers have long believed that because the Senoi give so much time and attention to their dreams and subconscious thoughts, they are more emotionally evolved and mentally stable. Think about what this could do for you if you stopped long enough every day to really dive into our dreams. You certainly don’t have to live in a mountain and hunt for your food to be more mentally clear – but by giving your dreams the attention they deserve, you could really break some ground on what anxieties and problems are holding you back. Try taking a moment every morning, writing in a dream journal. You may begin to see a correlation between your dreams and any issues that may be bothering you during the day. Being mentally healthy and aware may be easier than you think, and just a dream away!

This post currently has no comments.

March 11th, 2010

Wash away your weariness with a power shower

We all know what it feels like to wake up in the morning overcome with grogginess and a bad case of “I don’t wanna!” But we all have to get out of bed sometime, especially if we want to stay employed. There are ways to make that climb out of bed a little bit easier. One great tip, given my holistic life coach Helen Ross-Hamilton, is to take a power shower!

Not only does a power shower in the morning help maintain a little thing called hygiene, it can also help wash away the early morning weariness. Helen’s advice on the power shower:

“Visualise any tiredness being washed away leaving you awake and refreshed. Afterwards, imagine stepping out into golden, spring morning sunshine. Visualise that sunshine pouring into you, filling you up with bright energy from the tips of your toes and fingers to the top of your head.”

Not only is the morning power shower a burst of cleanliness, it can be an invigorating way to get your mind ready for a bright, positive day. Start your day off right, even if you’ve had a rough night of sleep, by starting out with a morning power shower. Wash away your tiredness, and be glad to be awake for another lovely day!

This post currently has no comments.

March 10th, 2010

Dawn simulators make for great mornings

If you’ve ever had trouble waking up, you know very well how difficult it can be to get yourself going after a night of little sleep. Even if you do clock enough hours in the sheets, many people find it dreadfully hard to get out of bed in the morning.

There are many techniques that can help shake off the sleep eye, with some working better than others. One of the best ways of getting out of bed in the morning is actually with the use of a dawn simulator. These nifty little gadgets simulate the sunrise, by gradually lighting up your bedroom the way the sun would if you were sleeping outdoors. It seems like a bit of a sham, but its power is actually based on science. Waking to a dawn simulator will automatically stop the production of sleep hormones, like melatonin, and kick-start the wake up hormones, like cortisol. Studies even show that waking to light boosts your mood.

Dawn simulators work so well that even the members of the British Olympic swimming team have been supplied with them in order to help them wake for their 5 a.m. training sessions.

There are many types and brands of dawn simulators which can be found in several shops online. Some of the best are developed by Lumie, and run from about $100 – $175. This dawn simulator was featured by MSNBC: BlueMax Sunrise System

This post currently has no comments.

March 9th, 2010

Avoid the Internet before bed

The invasion of techology in the past ten years has successfully placed electronics and devices in just about every corner in our lives. It is no surprise that we see glaring media screens even in our bedrooms. No matter where we are, or what we do, chances are there is some form of technology lying within 15 feet of us all times. There is no rest or escape – we are surrounded!

As our lifestyles have evolved with these technological advances, so must our rules and routines – that is, if we ever expect to remain sane! When it is all said and done, we must realize that we are all still human and cannot allow technology to disrupt our day to day livelihood – and this is especially true when it comes to sleep. As we try to juggle the dualing life of technology and human nature, there is one rule we should all adhere to:

Avoid the Internet within 30 minutes of bedtime.

Huh? What’s the use? The Internet is a 24-hour shop – what’s the harm? The answer to that is more significant than you might think. It should come as no surprise that staring at a bright computer screen not only steals precious time you should be banking in bed, but the light emanating from the screen can actually disrupt your body’s ability to prepare for sleep and literally wind down. This disruption affects your circadian rhythm which is the all-powerful rule by which your body lives (and sleeps) by.

It is also helpful to avoid the Internet before bed to let your mind calm itself down a bit. When using the Internt, we submerse ourselves into sensory overload with infinite amounts of information, graphics, sounds and videos all fighting for our attention. Whether you know it or not, this can stir up quite the bee’s nest in your mind which could make it even more difficult to fall asleep.

So when it’s time to put yourself to bed, try putting your computer and other devices to bed as well. Give it a shot – you might find it refreshing to just simply be human again. No technology required.

This post currently has no comments.

March 8th, 2010

Insomnia in the bedroom

Sleepless nights can become a burden for someone experiencing insomnia, and can even put a strain on a relationship. When sharing your sleeping quarters where insomnia is present, it can be a difficult and frustrating situation to manage – for both sides of the bed.

Take a look at these guidelines in coping with insomnia in your relationship.

Diagnosis & treatment. The first step in tackling insomnia is to diagnose the problem. Contrary to popular belief, insomnia is not a stand-alone medical condition – it is a symptom of a medical condition. Studies show that 30%-50% of Americans have trouble sleeping, the cause of which ranging from acid reflux to stress. See your doctor at the onset of this problem to identify the core issue. There are many medical and behavioral treatments available that can help you get a better night’s sleep. As a couple, investigate this together and find a treatment option that works best for your lifestyle and underlying condition.

Eliminate bed time stress. For the person suffering from insomnia, bed time can be stressful. Not only is there anxiety in facing yet another long sleepless night, there is also worry in trying not to disturb the other person. On the other end of the spectrum, the situation can also be stressful for the partner that is not experiencing insomnia. They may internalize the cause of the insomnia, believing that any movement or sound on their part may be causing more suffering for their ailing significant other.

All in all, bed time in an insomnia-ridden relationship is stressful. In order to eliminate this stress, you may want to consider sleeping in separate bedrooms temporarily, or at least until the treatment process has begun for the insomniac. This will allow both parties to be relieved of guilt in keeping the other awake, and can allow for some peaceful awake time for the insomniac if needed.

Create a relaxing environment. Creating a relaxing environment in the bedroom can actually be a pleasant change for both partners. In the perfect sleep inducing room, the space should be free of TVs, noise and distraction – yes, this means Miss Kitty should be kicked out. Light should also be regulated, which can easily be done with heavy drapery on the windows. Colors can also induce a relaxed state and can be introduced into your bedroom cheaply with a fresh coat of paint, accent pillows or blankets. Stick to cool shades of blue, green, and the neutrals white, gray, and silver. Scent can also be helpful, just be sure not to go overboard. Mist your linens or carpets with some lavender or chamomile room spray; Febreeze even carries a lavender scent that is light enough to do the trick.

Support, support, support. The inability to sleep or stay asleep can have a detrimental effect on life quality and wellness. Be understanding of what your partner is going through with insomnia, and learn all you can about the treatment plan and how you can contribute. Try talking about how the condition is affecting your partner and what frustrations he may be dealing with. Oftentimes insomnia is caused by stress or anxiety over issues at work or at home – initiate an open dialogue about what these issues may be, as it may help him or her to talk and work it out with you. You should also exert a great deal of patience throughout your partner’s insomniac episodes – although his sleepless nights may be affecting you, anger or frustration should never be directed at your partner. Insomnia is not something that can be controlled, and your patience and understanding is crucial. Offer a warm embrace and a kind word – be your partner’s personal cheerleader, and together you will both overcome this trying time.

This post currently has no comments.

March 5th, 2010

How to get kids to sleep in their own bed

This post currently has no comments.

March 4th, 2010

Fight fatigue at work

A growing epidemic in this day in time, is drowsiness at work. This is a common occurence among America’s workforce due to the fact that we are generally over-worked, over-stressed and over-booked in our daily lives. A life lived in overdrive can certainly lead to some level of exhaustion, especially if we are not getting the sleep we need.

Falling asleep at work is, as you know, a big no-no. Not only can this get you in deep trouble with your boss, but it can have a detrimental effect on your health, safety, and productivity at work. If you find yourself dozing off while you’re on the clock, take solace in the fact that there are ways to help fight the fatigue and regain your professional composure:

- Instead of combating the afternoon lull with caffeine – a tactic that creates the illusion of efficiency and alertness, but actually “borrows” energy from your life force that you didn’t have in the first place – try taking a 5 minute power nap! Even a brief rest can reduce stress and help you relax, which can give you the increase in energy you need to complete your tasks of the day.

- Take a walk around the block. By removing yourself from the confines of your office by getting out into the sunlight and fresh air, you give your body an instant boost. Even if you only have 10 minutes to spare, taking a brief stroll outside will help clear your mind, alieviate your anxieties and get your blood pumping – all of these will help you feel more alert and alive.

- If napping during the day isn’t an option, an alternative is meditation. It gives your body a rest and produces slower brain waves that are similar to sleep. This period of restful awakeness will provide some of the same benefits of napping without the shuteye.

- Prevent the battle of fatigue by getting at least eight hours of sleep every night. Skip the after-work drinks and the night out with the boys! During the week, it’s best to rest your weary head in bed – especially after a gruelling day at the office. This will give you the stamina to keep up in the days ahead, while keeping your mind fresh and focused.

This post currently has no comments.

March 3rd, 2010

Can sleep apnea cause brain damage?

It was recently reported by US News that South Korean medical researchers have discovererd an alarming link between obstructive sleep apnea and brain deterioration. The study compared two groups of participants: one group consisting of men who suffer from sleep apnea, and the other group consisting of healthy men with normal sleep patterns. When the researchers examined the brains of both groups, they found that the group of men with sleep apnea had lower concentrations of gray matter – the active, healthy parts of the brain.

One of the principal researchers, Dr. Seung Bong Hong, commented on their findings in a new release: “Poor sleep quality and progressive brain damage induced by OSA could be responsible for poor memory, emotional problems, decreased cognitive functioning and increased cardiovascular disturbances. The use of continuous positive airway pressure therapy could stop further progression of brain damage in patients with severe OSA.”

Though it is shocking to see that obstructive sleep apnea can have such a detrimental effect on brain health and overall quality of life, it is good to see that there are ways in which doctors can intervene and prevent such drastic damage. To find out more on OSA, check out this article from WebMD.

This post currently has no comments.

February 26th, 2010

Power naps can save you life

One thing we all love, and probably don’t get enough of, is the almighty power nap! In a recent article from Dr. Maoshing Ni, a renowned “Longevity Exerpt,” it is said that power naps can actually save your life. As many medical documents and statistics have shown, the leading killers of Americans is coronary heart disease. Dr. Ni reminds us that the stress of every day living can exacerbate heart disease, and that these statistics do not have to be so grim. One way to avoid this deadly ailment, is through stress management – and one great way to manage stress levels, is through power napping.

As you may know, our bodies work on a rhythm basis – the circadian rhythm. This natural system regulates our bodies’ ups and downs, and has a great impact on our overall well-being. If this circadian rhythm is out of balance, the effect can reach all areas of our lives. Dr. Ni mentions that in Chinese medicine, it has been determined that noon is the peak hour for the heart. He advises that powernapping at this peak, or just engaging in calming activities, will effectively nurture and protect the heart. According to Dr. Ni, studies show that “people who napped 20-30 minutes every day were 30 percent less prone to heart disease than those who didn’t take a midday snooze.”

The definition of a power nap may differ from person to person, but experts advise that power naps should only last between 15 and 30 minutes. Sleeping for any longer will get you into deeper stages of sleep, from which it is difficult to awaken.

With the knowledge and medical advice we are equipped with in this day and age, there is no excuse for us to allow our lives and bodies to teeter on the brink of this deadly disease. With the right lifestyle choices, and a healthy amount of rest, we can better mange our health and longevity.

This post currently has no comments.