It seems like every day we learn more about the importance of a full night of beneficial and restorative sleep; we understand that it impacts every portion of our lives and without it, we are vulnerable to a myriad of diseases and chronic conditions. Yet, for many of us and for many reasons, that type of sleep is so very difficult to come by.
Unfortunately, as we age it becomes even harder. Older adults face a reduction in the quantity and quality of deep sleep, the stage that beneficially overhauls our cardiovascular, immune and metabolic systems and refreshes learning and memory abilities. Beginning in our 30s, each decade represents a significant decline in the restorative deep sleep we experienced when young.
In addition, our sleep also becomes more fragmented; we wake up more during the night, perhaps because of a weakened bladder or aches and pains.
Scientists also have determined that the circadian rhythms (the body’s internal wake/sleep clock) of older people change, resulting in our bodies calling for earlier bedtimes and earlier risings which can disrupt our sleep cycles.
Ageing in general can cause a deterioration in our health, but we are learning that the deterioration of our sleep may be more in play than we previously thought. As we age, we should continue to pay attention to our sleep patterns and discuss them with our doctors. There are steps that can and should be taken to improve and maintain a better night’s sleep….learn about them
Posted 1 year, 7 months ago at 1:12 pm. Add a comment
A new report issued earlier this month by the Governors Highway Safety Association identifies drowsy driving as the factor in crashes that claimed 5,000 lives in 2015. It is estimated to cause 20 percent of all traffic deaths which increased by 8 percent last year. The annual cost of fatigue related accidents that cause injury or death is $109 billion, not including property damage!
Because nearly 84 million sleep deprived Americans are on the road each day, the National Highway Traffic Safety Association (NHTSA) has expanded its definition of impaired driving to include drowsy driving, in addition to drunk, drugged and distracted driving. The drivers who are at greater risk of driving while tired are teens and young adults, shift workers and those with sleep disorders. Too little sleep causes drivers to react more slowly, resulting in injuries and death.
The report recommends Americans change their view of sleep; it should be considered an essential element of a healthy life, along with eating right and exercising.
Posted 2 years, 8 months ago at 9:59 am. Add a comment
Naps…they really are not just for kids! Dr. Damien Leger, a French sleep researcher, writes that napping should be considered a basic right, not a luxury or an activity to be hidden or derided. He stresses how important they are for those who work nights and/or for those who routinely sleep six or less hours per day, since studies have shown that chronic sleep deprivation is associated with diabetes, depression, cancer, obesity and even an increased risk of death.
Dr. Leger does note there are conditions for taking an effective and successful nap. He advises that it should be limited to 20 minutes (set your alarm!) as anything more might leave you with “sleep drunkenness”, rather than the rejuvenation which is sought. Also, find a safe place to sleep whether it is your desk (it is not necessary to lay down), car or an empty office or workspace.
Research has shown that naps or short periods of sleep increase cognitive performance, reaction time and mood, so take the time and try a nap; you may be thrilled with the results!
Posted 2 years, 9 months ago at 9:12 am. Add a comment
Chronic insomnia is defined as at least three restless nights per week for at least three months. Have you been experiencing this? If yes, you are not alone! The American College of Physicians (ACP) reports that 6-10 percent of people in the United States have insomnia; this percentage may be even greater among the shift work population.
Often figuring out what to do about it causes even more sleeplessness. A new report issued by the ACP suggests that cognitive behavioral therapy (CBT) might be worth a try. The physicians acknowledge that, while it may not have better results than sleep medications, it does have far fewer side effects.
Learn more about CBT and how it may work for you at the Huffington Post…..
Posted 3 years ago at 10:23 am. Add a comment
At Working Nights we often discuss the importance of sleep and the obstacles shift workers face in trying to get enough of it. Lack of sleep is not only a major issue for shift workers but for many adults (and unfortunately, a growing number of children) in the world. The Centers for Disease Control and Prevention (CDC) report that, according to a new sleep study, more than one third of adults in America are not getting enough sleep on a regular basis. This study is the first to document estimates of self-reported healthy sleep duration (identified as 7 hours or more) in all 50 states and Washington, D.C.
To learn more about the study and about some steps you can take to increase the quantity and quality of your sleep, go to the Centers for Disease Control and Prevention website.
Posted 3 years, 2 months ago at 9:46 am. Add a comment
How are you feeling this week….even more tired than usual? That may be due to Daylight Saving Time which occurred this past weekend. As we move the clocks forward, we lose an hour of that so very essential and precious sleep. On March 9 the Wall Street Journal published an article examining the side effects and repercussions of that lost hour (that loss has an even greater impact on shift workers!). To learn more, go to the Wall Street Journal……
Posted 4 years, 2 months ago at 11:39 am. Add a comment
Happy New Year! For many of us, this is often the time of year when, after having made New Year’s resolutions, we begin to slide and eventually, go back to our old undesirable ways. One proof of this is evident by gym statistics: memberships increase 12% in early January but most of those members stop going by March. Sixty-seven per cent of gym memberships are never used!
Why do we do this every year? We jump in with good intentions but do not seem able to sustain them; according to the University of Scranton Research, only 8% of people actually achieve their resolutions. A professor of neurology and the director of the UCLA Sleep Disorders Center, Dr. Alon Avidan, has an answer to that question and that answer is sleep or the lack of it. He says, “Improving sleep during the nighttime can really be very effective in improving quality of life in the daytime. Studies show that lack of sleep has an impact on weight gain and obesity, as well as memory, longevity and depression.
He suggests our primary New Year’s resolution should be getting more and better sleep; with our mind clearer and our body rested, our other resolutions will be more achievable.
Sleep, of course, is always in the forefront of shift worker’s minds. While getting enough quality sleep is difficult for day time workers, it is even harder for shift workers. A concerted effort has to be made to prepare a dark, quiet, tech-free environment for sleeping and then use it! By making sleep a priority, we can take the first step towards achieving our other goals.
Posted 5 years, 4 months ago at 11:40 am. Add a comment
Sleep, that often elusive (especially for shift workers) yet essential part of all of our lives, is in the news again because of a new study published in the journal Science last week.
Scientists at the University of Rochester have discovered that sleep, in addition to boosting learning and memory retention and helping us feel more rested and alert, also gives our brains the opportunity to˜take out the trash”. The trash is the toxic byproducts of activity during the daytime that need to be flushed out. The brain’s cleaning system goes into high gear when we are asleep by shrinking the cells in the brain allowing the cerebrospinal fluid to circulate throughout the brain tissue collecting the waste and sending it into the bloodstream. From there it is carried to the liver for detoxification.
Dr. Charles Czeisler, chief of the division of sleep medicine at Brigham and Women’s Hospital, commented that the brain acts like a smart sanitation engineer; it’s easier to move the trash at night when the streets are clear. When we don’t get enough sleep or stay up all night, the toxins aren’t removed as efficiently as when we are sleeping. This explains why sleep deprivation has such strong and immediate consequences, such as mental fog and crankiness.
The results of this study are of great interest to Alzheimer’s researchers because one of the byproducts that is cleaned out daily is beta-amyloid, clumps of which form plaques found in the brains of Alzheimer’s patients.
If we didn’t already have enough reasons for trying to get enough sleep, this can certainly be added to our list!
Posted 5 years, 6 months ago at 11:34 am. Add a comment
Restless legs syndrome (RLS) is a subject of concern to shift workers because it often disrupts their already limited hours of sleep. It is a disorder that causes a strong urge to move your legs, usually when you are sleeping or inactive, resulting in difficulty getting to sleep and maintaining sleep.
The good news is that researchers continue to study RLS in order to try to improve suffer’s sleep.Â Studies have shown that RLS patients’ sleep is not significantly improved even when their involuntary leg movements are reduced by certain drugs; this has been a mystery to researchers. However, new findings by Johns Hopkins researchers, published in the May issue of the journal Neurology, show this mystery may have been solved. To learn more about these results, read the article in e! science news.
Posted 5 years, 9 months ago at 11:27 am. Add a comment
We all know that sleep deficit is a constant problem for many shift workers. And we also know that having a sleep debt impacts every faction of our lives. So the debate continues – what is the best way to make up that sleep? A May 20th article in the Wall Street Journal discusses this issue and offers some suggestions.
What is best for you, your schedule and your sleep type? Should you sleep binge, sleep bank or nap? Click here to learn more….
Posted 5 years, 11 months ago at 11:18 am. Add a comment
At this point, it appears we all know someone (if not yourself!) who has been diagnosed or has symptoms attributable to attention-deficit hyperactivity disorder or A.D.H.D. The classic symptoms of A.D.H.D. include procrastination, forgetfulness, the inability to pay attention consistently and the propensity to lose things. However, as a recent article published in the New York Times points out, there is an important diagnostic criterion: symptoms must date back to childhood. Yet, in many patients, it has been shown they don’t.
Vatsal G. Thakkar, the article’s author, proposes that in a substantial number of cases, these symptoms may be a result of chronic sleep deficit! In today’s 24/7 society, we all get less sleep than we used to, especially shift workers. We at Working Nights often discuss the importance of sleep and what happens if we do not get enough. It has a tremendous negative impact on our health and wellbeing. Learn more about these sleep findings by reading the article in the New York Times.
Posted 6 years ago at 8:38 am. Add a comment
A recent article in the Wall Street Journal reported that according to experts, there is no perfect position and there is no one right way to sleep! Because sleep is such an important part of a healthy lifestyle, it is vital to find the position that is most comfortable for you and allows you to have the best night’s sleep possible. People with certain medical conditions and pain should determine what position works best for them that can help to aid or eliminate their problem.
Here are some interesting sleep position facts:
1. The three basic sleeping positions (in order of their popularity) are side, back and stomach with variables to each of these; each position has its own advantages and disadvantages.
2. Sleep specialists recommend side sleeping for the most restful, uninterrupted sleep.
3. They do not recommend stomach sleeping as it could cause lower back and neck pain.
4. Sleeping in the same position can consistently compress one part of the body.
5. Sleep studies show that people move anywhere from 3-36 times a night; the average person switches about a dozen times.
6. Finding the right mattress and using pillows at various locations on and under your body can help you sleep well.
If you are having difficulty finding the most comfortable sleep position, do your research to determine what might help or consult a sleep specialist or physical therapist. Your sleep is too important to not make it the best it can be!
Posted 6 years, 3 months ago at 11:21 am. Add a comment
Sleep! We have all had those times when we are in a hammock or rocking chair and, with it gently swaying, have quickly fallen asleep. It is that same rocking motion that puts our babies to sleep. Researchers have been studying just why the slow swinging makes us go to sleep faster.
A study conducted by the University of Geneva asked 12 adult males with no sleep issues to take 2 45 minute afternoon naps. One nap was on a stationary bed and one on a gently rocking bed (hammock-like). During the naps, their brain activity was monitored.
The results were significant:
-All feel asleep more quickly when rocking
-Most said the nap was more â€œpleasantâ€ than usual
-Measured brain activity showed an increase in the areas of deeper more restful sleep and more continuous sleep
-All moved more quickly from Stage 1 to Stage 2 sleep which is where more than half of our sleep time is spent
These results are especially important to shift workers as it is very often difficult to fall asleep and to stay asleep. Researchers are now studying the effects of rocking over longer periods of sleep and on those who suffer from insomnia or other sleep issues.
Posted 7 years, 1 month ago at 9:49 am. Add a comment
Many of us are aware of the advantages of physical activity ..and we also know how hard it can be to fit it into our already busy days (and nights)! However, researchers are discovering even more reasons why we should get up and go!
How about a better night’s sleep? The current national guidelines for recommended physical activity are 150 minutes per week of moderate exercise. These guidelines were originally established to improve and maintain cardiovascular health. However, studies are showing that these guidelines have a spillover to other areas of health.
Brad Cardinal, an author of a study published recently in the journal Mental Health and Physical Activity, stated, “Increasingly, the scientific evidence is encouraging as regular physical activity may serve as a non-pharmaceutical alternative to improve sleep.” This is significant for shift workers as they regularly get less sleep than day workers, and often have difficulty falling asleep. The study shows a 65% improvement in sleep quality for those participants who were more active. Those people were also less sleepy during the day which means increased productivity on the job.
How about feeling more excited and enthusiastic? Researchers at Penn State asked study participants to daily record their physical activity (if greater than 15 minutes), their mental states and their sleep quantity and quality. They discovered that people who were physically active had more pleasant activated feelings. Also, on days when people were more physically active than usual, they reported feelings of excitement and enthusiasm.
So, while we might feel like we are too tired to exercise, if we take that first step, we are on our way. One day of exercise can lead to the next and to the next….let’s give it a try!
Posted 7 years, 2 months ago at 2:37 pm. Add a comment
We’ve written extensively about the challenges many shift workers face as a result of not getting enough sleep. A few new studies provide more insight for those with sleep challenges. Read this article…
Posted 7 years, 5 months ago at 8:25 pm. Add a comment