Posts from the ‘Sleep & Your Health’ Category

The Truth About Bed Bugs

Some people enjoy sleeping alone, but sometimes it’s unavoidable or unwanted. Several members of the Cimicidae family have moved into the comfort of many homes across the U.S. and into their beds and other comfortable places.  Cimex lectularius, also known as the bed bug, is a parasitical bug that is mainly associated with humans, birds and bats. Although they parasitize with these different creatures, they adapt best to human environments ¹.

There are many people that don’t know what bed bugs are capable of and why they choose to sleep in beds with other humans. Another question that has also risen to the surface is, what do they look like? The answer is this: They are a small bug that has a chestnut brown color to them, dorso-ventrally flattened, and the adult bug usually measures up to c. 5 mm across². Bed bugs can look similar to other small insects such as ticks and fleas, but don’t get confused as to where each bug can hide or even sleep at night.

Bed bugs are known for spending most of their lifetime concealed in harbourages, including around the seams of mattresses, in bed-frames, behind head-boards, behind skirting boards, in furniture, inside electrical fittings, behind pictures and coving, in curtains, under fitted carpets and in wall voids². These small creatures hide and sleep in other places that aren’t exclusive to peoples’ beds. They are also sometimes found on or in clothing and the seams on clothes, but they are almost never found on humans.

Whenever there is an unfortunate event of bed bugs being spotted on someone, one most know what the dangers of that situation are. After someone has been bitten, that person may or may not show a substantial, red, itchy reaction wherever the bite occurs. While some people have extreme and quick reactions to a bite, some people may never have any reaction at all². This can be very fortunate in some cases, but knowing that someone has been bitten only means an early detection of an infestation in your home, apartment, office, etc. Although bites may sometimes become secondarily infected, research has consistently indicated that bedbugs do not transmit blood-borne infections, such as HIV or hepatitis². With this being known, the worse consequence of a bed bug is only irritation, itchiness, and swelling of certain areas.

The infestation of bed bugs can be very annoying, irritating, and also very costly. After some people have experienced them moving into their homes, their only solution may be to throw out any mattresses, (a memory foam mattress naturally resists bed bugs) furniture, carpet, linens, and many other items that could have contained bed bugs. This only means that replacements are in need for any place or item that has been bothered by this insect. If you ever suspect bed bugs, we recommend contacting a pesticide specialist immediately. COMING SOON:Please read ‘How to Prevent and Control Bed Bugs’ for tips you can use to help prevent and control them in your home.

[1] Reinhardt, Klaus, and Michael T. Siva-Jothy. “Biology of Bed Bugs (Cimicidae).” Annual Review of Entomology 52. (2007): 351-374. PDF. 30 Nov 2010. <http://www.annualreviews.org/doi/pdf/10.1146/annurev.ento.52.040306.133913>.

[2] Boase, Clive. “Bedbugs – Back from the Brink.” Royal Society of Chemistry 2001 (2001): 159-162. Web. 30 Nov 2010. <http://pubs.rsc.org/en/Content/ArticleLanding/2001/PO/b106301b>.

Alcohol Before Bed: The Effects Of Alcohol On Sleep

Sometimes falling asleep is no easy task, and for many it’s downright difficult to do under any circumstance. Due to its sedative effect, alcohol is a common choice for those who have a hard time finding a way to fall asleep.  It’s important to consider the other effects, however, that alcohol will have—namely on the very sleep these people use it to achieve. Booze before bedtime may appear to ease the transition into dreamland, but what happens after that is well worth taking note of.

Adults function best with anywhere between 7-9 hours of sleep per night. The consumption of alcoholic beverages before bedtime, interestingly enough, will effectively serve to cut the number of hours actually acquired in half. In fact, drinking alcohol at any time three hours or less before bed can lead to both early waking and disruptions in the sleep cycle on the whole. The entire sleep process is advanced by alcohol intake: N-REM sleep [also know as “deep sleep”] increases, incrementally decreasing REM [or “Rapid Eye Movement” rest]. The problem is that you need both types, in very balanced doses. You may be surprised to learn that these facts don’t deter many: in recent studies, some 28% of insomniacs claimed to have depended on alcohol as a means for falling asleep, and fully 67% described the practice as helpful.

The difficulty with this nighttime “medication” approach is plain: alcohol can either make sleep disorders more frequent, or increase your susceptibility to acquire them. The most common sleep disorder that occurs as a result of the consumption of alcohol before bedtime is obstructive sleep apnea, and it’s one of the most destructive in regard to heart health. Drinking alcohol will narrow your air passages and thereby make it harder to breathe at night. As you gasp for the air that’s being blocked, your sleep cycle is deeply disturbed.When air is obstructed in the passages, your heart must work much harder to get the oxygen that it needs, which results in lasting health problems if it persists over a long period of time.

Studies have shown that the consumption of alcohol even just an hour before bedtime causes major disruptions in the second part of the sleep cycle, which will lead to early awakening. As mentioned earlier, drinking alcohol before bedtime will not only shorten REM sleep but increase deep sleep. The resultant physiological state is known as “REM rebound.” After consuming high doses of alcohol, the body becomes sedated, causing you to fall asleep quickly. After you begin to snooze, your body becomes adjusted to that alcohol running through your blood stream. By the time the second part of the sleep cycle is underway, however, your body has metabolized [re: eliminated] the alcohol from your system, and it will attempt to return your metabolism to normal levels. This is where that rebound begins to occur. Instead of successfully returning to physiologically-normal levels [gauged by certain sleep variables such as the amount of REM sleep acquired at night] your body will over-compensate and change its course in the opposite direction, which results in a sleep disturbance. Furthermore, this disturbance will disrupt the proportionality of the various sleep stages. When rebound and its associated disturbances occur, your body won’t feel fully rested the next day. We all know what that’s like: an unclear [or “foggy”] state of mind and a marked inability to perform simple tasks at an optimal and efficient performance level.

Several studies have evaluated next-day performance and alertness in healthy people who consumed alcohol before falling asleep. In one such study, young pilots drank alcohol between 6 p.m. and 9 p.m. in quantities sufficient to result in BACs [blood-alcohol concentrations] of 0.10-0.12 percent right before bedtime. The following morning, over 14 hours after consuming alcohol and with BACs reset to 0, the performance of pilots in a flight simulator was significantly impaired when compared to their performance after imbibing a placebo. The lack of continuity and longevity of the sleep they experienced after heavy drinking is the same as what everyone will suffer when doing so: it simply makes people slower and less attentive the following day.

It’s clear by now that the effects of alcohol on sleep can be dire. Though you may believe it’s helping you sleep, the consumption of alcohol before bed will only result in next-day fatigue and an inability to remain alert… and can actually lead to a serious sleeping disorder. Aside from the havoc it wreaks on your system when frequently drunk at high levels, alcohol can also be dangerous to others around you. There’s no question that critical mistakes are made every day by folks in all walks of life due to the effects of alcohol consumption, whether in the intoxicated state or, like the pilots mentioned, well after you think you’ve “slept it off.” Remember that there are several alternatives to alcohol that are both healthier and more effective when it comes to getting the shut-eye you require on a nightly basis. For starters, you might try getting into a sleep routine, which is a tremendously effective way to train your body’s physiological nature into winding down at night. You’re probably already aware that you should avoid caffeine, dairy products, and smoking before bedtime. Finally, consider going to bed an hour or two later—it can help you go to sleep faster because you’ll be more fatigued. And bear in mind that your old mattress may be part of the problem… switching to memory foam will improve your body’s blood circulation and alleviate the pressure points associated with traditional innerspring mattresses so that you get more restful sleep each night. In sum, you can do better for your body than waking up with a hangover every day. It’s time to make strides toward getting some quality sleep without alcohol.

Even if you do own a fine memory foam mattress you must be sure to have good sleeping habits to help you fully enjoy it!

Alcohol Alert. National Institute of Alcohol Abuse and Alcoholism. http://pubs.niaaa.nih.gov/publications/aa41.htm. Retrieved on July 28th, 2009.
Alcohol and Sleep.Loyola Marymount Universtiy. http://www.lmu.edu/PageFactory.aspx?PageID=25070. Retrieved on July 28th, 2009.;

Can Lack of Sleep Make You Fat?

Eating too much and exercising too little are well-known ways to put on weight, but did you know that losing sleep can also lead to obesity? Interestingly enough, recent studies have proven that fatigue can increase both appetite and vulnerability to weight gain. The percentage of the United States population who are considered obese has been on the rise for many years, and it’s no wonder: it seems everyone now lives high-paced, demanding lifestyles that clamor for instant gratification at all times. In order to accommodate, people are working longer hours and cutting their sleep time by an average of two hours a night¹.

Researchers throughout the United States have found that the reason for the weight gain is due to an increase in hormones called gherlin and leptin. Higher levels of gherlin and leptin contribute to a greater feeling of hunger. Dr Shahrad Taheri from the University of Bristol in the UK and her American colleagues found that in people who slept 5 hours per night compared to those who slept 8 hours, leptin and gherlin levels increased up to 15%².

In another study from author and medical professor Eve Van Cauter at the University of Chicago, 12 healthy men in their 20’s were observed. Those who slept only four hours a night [as opposed to those who slept for 10] experienced an appetite increase of some 24% along with additional levels of the hormones named above, and they tended to crave foods with higher carbohydrate and calorie content such as cookies, candy, and cakes¹. Van Cauter’s proof of these increased hormone levels was accompanied by the discovery that less sleep also causes a decrease in metabolism, the process by which your body burns calories. “We found that the metabolic and endocrine changes resulting from a significant sleep debt mimic many of the hallmarks of aging. We suspect that chronic sleep loss may not only hasten the onset, but could also increase the severity of age-related ailments such as diabetes, hypertension, obesity and memory loss³.” Sleep deprivation will not only cause you to crave foods with higher calorie and carbohydrate counts, it will lower your ability to process them through metabolism.

Okay, so now we know that lack of sleep can make you gain weight, but can enough sleep help you to lose additional weight? The fascinating answer is yes: studies show that your body actually burns calories while it sleeps, especially when you sleep for more than 7 hours per night. According to the weight-loss calculator at FitWatch.com, a 160 pound person will burn an average of 547 calories during an 8 hour period of sleep⁴. But don’t count on added sleep to help you drop unwanted pounds alone: exercise and a healthy diet are still key essentials to successful weight loss– but having a longer rest will definitely assist your efforts.

Finally, it’s important to understand how to get better sleep. Some suggestions to improve your sleep quality and enhance your night-time calorie burn include the purchase of a memory foam mattress, keeping a set sleep schedule, and turning down the thermostat at night. Memory foam increases blood circulation, which will nourish your heart, lungs and brain, and maximize your body’s capability to burn calories. Maintaining a consistent sleep schedule will hold hunger pangs at bay, and turning down your thermostat will increase calorie burn because the body expends energy in order to preserve its regular temperature. Remember that losing weight and sleeping better go hand-in-hand, so your quality of sleep should improve as you work toward your ideal weight.

By: Michael Hopper

[1] Wise-Blau, Lisa. Forget Cranky. Lack of Sleep May Make You Fat: Link may be hormones that regulate hunger. http://myhealth.ucsd.edu/HealthTopics/weight/Dec05wtMain.htm Nov. 30 2005.

[2] University of Bristol (2004. December 13). Does the Lack of Sleep make You Fat?. Science Daily. Retrieved June 3, 2009.http://www.sciencedaily.com/releases/2004/12/041206204702.htm

[3] Easton, John. Lack of Sleep Alters Hormones, Metabolism. The University of Chicago Chronicle. Retrieved June 3, 2009. http://chronicle.uchicago.edu/991202/sleep.shtml

[4] Calories Burned Calculator. http://www.fitwatch.com/phpscripts/viewexercise.php?descr=sleeping&mets=0.9

The Ten Most Common Sleep Myths

Although sleep is something that we all need every day, there are many misconceptions that abound regarding this nightly necessity.  In an effort to help you ensure a thoroughly restful night, we’ve examined the ten most prevalent myths surrounding sleep.

1. Sleep isn’t really that important!  I can get by with just a few hours a night.

Incredibly, this idea remains a popular myth.  In today’s fast-paced society that’s overwhelmed by our desire for instant gratification, people all too often attempt to make up for lost time by cutting into their shut-eye.  The truth is that lack of sleep actually cuts down productivity by causing us to make more mental mistakes the next day.  Your body and brain operate far more efficiently when you get at least the recommended eight hours per night, as sleep is how both recover from our daily activities.  Although the brain does not entirely shut down at night, adequate rest allows it to process the information you took in the previous day.

2. I can wind down at the end of the day by watching TV or browsing the web.

Almost everyone has fallen prey to this belief at one time or other.  I remember that my own favorite way to fall asleep in college was to pop in a movie and wait until I felt drowsy.  The problem with that, as you may imagine, was that I usually ended up watching the whole movie.  It turns out that watching TV or surfing the Internet before bed will disturb your sleep environment and actually makes it more difficult for you to fall asleep.  Furthermore, if you let the television or computer run when you drop off, the ambient light and sound they create will interrupt your sleep cycle because your brain remains unconsciously aware of its surroundings, preventing you from acquiring the deep sleep you need at night.

3. Snoring is a normal thing some sleepers do.

For years, it was a generally-accepted belief that snoring was just a normal part of sleep for certain people.  Many people still believe that notion because the discovery that snoring is actually hard on the body was only made in the last half-century.  In fact, snoring only occurs when there is a narrowing, or constriction, of the air passages.  Such constriction will cause the soft,  “floppy” tissue in the back of your throat to vibrate, and create the [sometimes very noisy] snoring sound.  Snoring has been proven to be difficult on the heart [causing high blood pressure], and serious cases may lead to a diagnosis of sleep apnea, which can actually be fatal.

4. Naps don’t help if you’re sleepy.

I actually used to believe this one myself for a long time, and I avoided taking naps because I felt they only teased my appetite for sleep enough to make me grumpy when I woke up.  The truth of the matter, however, is that naps are a very good way to catch up on lost sleep: studies have shown that people perform cognitive tasks better after napping for one hour or more.  Be sure to time them properly, though, as taking a nap for longer than three hours or past three o’clock in the afternoon can make it difficult to fall asleep that night.

5. A lack of sleep during the week can be made up over the weekend.

This common sleep myth is possibly one of the worst habits to form, as sleeping long hours on the weekend while cutting down on them through the week can throw your body’s biological clock all out of whack.  Trying to catch up on your rest over the weekend will not actually reduce fatigue during the week either, and can lead to costly mistakes at work.

6. Getting just an hour less of sleep at night will not have any effect on daytime functioning.

This lack of sleep may not make you noticeably sleepy during the day, but even slightly less sleep than you’re used to can affect your ability to think properly and respond quickly, and it can even compromise your cardiovascular health and energy balance as well as your body’s ability to fight infections– particularly if the lack of sleep continues.  If you’re consistently not getting enough sleep, a sleep debt will eventually build up that will indeed make you excessively tired during the day.

7. Your body can quickly adjust to different sleep schedules.

In fact, your biological clock makes you naturally most alert during the daytime and drowsy as night falls.  Thus, even if you work the night shift, you’ll simply automatically feel sleepy when nighttime comes.  Most people do have the ability to “reset” their biological clock, but only with appropriately-timed cues, and even then, by just one to two hours per day at best.  It can take more than a week, therefore, for you to adjust to a dramatically altered sleep/wake cycle, such as that you’d encounter when traveling across several time zones or switching from first shift at work to third.

8. Sleep is a time when your body and brain shut down for rest and relaxation.

No evidence whatsoever exists to prove that any major organ [including the brain] or regulatory system in the body shuts down completely when you sleep.  Interestingly enough, certain physiological processes actually become more active while you sleep.  For example, your body’s secretion of particular hormones is accelerated when you rest, and the activity of the pathways in your brain needed for learning and memory is heightened.

9. Children who don’t get enough sleep at night will show signs of sleepiness during the day.

Unlike adults, children who don’t get enough sleep at night actually become more active, on average, than normal during the following day.  They may also show difficulty in both paying attention and behaving properly, so these children may be consequently misdiagnosed as having attention deficit hyperactivity disorder [ADHD].

10. The main cause of insomnia is worry.

Although worry or stress may lead to a brief bout of insomnia, a persistent inability to fall asleep [or stay asleep] at night can be caused by a number of other factors.  Taking certain medications or suffering from a sleep disorder can easily keep you awake at night.  Other common causes of insomnia include depression, anxiety, asthma, arthritis, or a number of other medical conditions with symptoms which become more troublesome at night.

American Medical Network. Top 10 Sleep Myths. http://sleep.health.am/sleep/more/top-10-sleep-myths/. Retrieved 06.15.09.

National Institute of Mental Health. “Power Nap” Prevents Burnout; Morning Sleep Perfects a Skill.http://www.nimh.nih.gov/science-news/2002/power-nap-prevents-burnout-morning-sleep-perfects-a-skill.shtml. Retrieved 09.15.09