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Aug 27

How Sleep Helps the Skin
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Sleeping Beauties: How Sleep Helps the Skin

As we age, it is evident that the effects of sleep deprivation become more noticeable. Not only fatigue and lack of focus are results of sleep loss. It has been proven that sleep helps restore the skin cells in your face and helps to cure blemishes.

The process of sleep helps to increase the collagen 1 production in the skin, which helps retain water, the key to good skin. 1 The nighttime also offers protection from skin stressors that we may encounter throughout the day such as sunlight, makeup and polluted air that can have many damaging effects on the skin.

As individuals grow older, the skin releases less moisture and the body typically gets less sleep. Because of these circumstances, it may be helpful to employ skin helpers such as moisturizers, humidifiers and retinoids or vitamin K (found in creams that assist in removing dark spots from the skin). 2

In order to let the skin reach its healing potential, it is best to remove all makeup that could clog pores and otherwise disturb electrodermal activity (electrical activity of the skin and eccrine sweat glands 3). This activity helps keep the skin moist and enhance the healing process. A nightly cleaning and moisturizing regimen will make it easier for the skin to do what it needs to do naturally. Make sure to moisturize the skin, especially during the fall and winter as skin tends to dry out during colder months.

It will be helpful to change sleeping positions from the side or stomach to the back in order to avoid putting too much pressure on the face and creating lines and wrinkles. Additionally, using a humidifier can aid in the skin restoration process by helping keep the skin moist.

It is suggested that the best thing to improve skin health is get at least six hours of sleep each night to ensure that you can complete at least five sleep cycles. Because cell-tissue repair is initiated in the Delta stage of sleep (deep sleep), allowing yourself ample time to rest will simultaneously be allowing your body to heal itself. 1 Also, staying hydrated on the inside as well as on the skin is equally important, and therefore, salty foods should be avoided before bed to prevent dehydration or bloating.

So don’t lose sleep over that blemish. Get some beauty sleep and let your body do its job.

Bibliography

1. Los Angeles Times—For Healthy Skin, Get Some Sleep; http://articles.latimes.com/2009/nov/08/image/ig-beautysleep8

2. WebMD—Getting Better Skin While you Sleep; http://www.webmd.com/healthy-beauty/anti-aging-skin-care-11/sleep-skin

3. Carskadon, Mary A. Encyclopedia of Sleep and Dreaming. New York: Macmillan Pub., 1993.

Aug 16

Battle of the Sleepers

Men vs. Women: Battle of the Sleepers

While many might assume that all humans have identical sleeping patterns, men and women have been shown to have different behaviors and reactions in their sleep. Sleep behaviors are very important, especially in observing how your sleep partner and other surroundings affect your sleep. Because of the drastic differences in circadian rhythms, sleep disorder likelihood and uncontrollable sleep behaviors can effect your  and your sleep partner’s overall ability to sleep.

  • Women tend to have significantly more dreams than men.1
  • In elderly individuals, women tend to have more problems related to sleep than men.2
  • Snoring is more common in men than in women. 3
  • Women are two to three times more likely to suffer from insomnia. 2
  • Men are twice as likely as women to have sleep apnea. 2
  • Female smokers tend to experience daytime sleepiness while male smokers are likely to have disturbing dreams. 1
  • The majority of night-eaters are women. 1
  • Men tend to wake up more in the night due to sleep apnea related problems. 3
  • Postmenopausal women have the same rate as men of sleep apnea. 2
  •  On average, women take less time to fall asleep than men. 3
  • During menopause, women are said to lose more sleep (due to hot flashes) that cause irritability and depression. 1
  • Women experience less sleep and more irritability, confusion and depression during the premenstrual stage of the cycle. 1
  • Men often dream about unfamiliar places and people and find themselves outside while women tend to dream of familiar indoor settings, such as their home, dormitory or work, involving familiar people. 4
  • Dreams with aggression are almost equally frequent in males and females. 4
  • Sleep complaints are more common in women. 4
  • Women tend to sleep more on average, but have less deep sleep making them more prone to sleep disorders and nightly disturbances such as a restless sleep partner. 1
  • Women are inclined to fall asleep quicker and wake up earlier as compared to men. 5

Male and female sleep cycles and behaviors are very different, and, when matched with the problems of a sleep partner, can be enhanced. Sleep disorders and simple differences in optimal sleep length can cause sleep partners to have to alter schedules and learn to cope with disruptions brought on by another’s sleep behavioral differences.

Bibliography:

1. Maas, Dr. James B., Megan L. Wherry, David J Axelrod, Barbara R. Hogan, and Jennifer A. Blumin. Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance. New York : Villard, 1998. 174-175

2. WebMD—Men and Women Sleep Differences; http://www.webmd.com/sleep-disorders/features/men-and-women-sleep-differences

3. Wall Street Journal—A Sleep Battle of the Sexes; http://online.wsj.com/article/SB10001424053111904279004576524321377942288.html

4. Carskadon, Mary A. Encyclopedia of Sleep and Dreaming. New York: Macmillan Pub., 1993.

5. Psychology Today— Michael J. Breus, Ph.D.; http://www.psychologytoday.com/blog/sleep-newzzz/201202/men-and-women-different-when-it-comes-sleep

Aug 8

Fibromyalgia
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Fighting Fibromyalgia

Fibromyalgia is a disorder associated with joint and body pain and tenderness as well as nonrestorative sleep. 1 Fibromyalgia is not technically a sleep disorder, but is characterized by affected individuals’ extreme difficulty with insomnia and problems waking up. Those with fibromyalgia report being woken up by pain and sleep deprivation making their pain worse. Also, those affected tend to feel exhausted from day to day due to waking up throughout the night. While the cause and prevention methods for fibromyalgia are still relatively unknown, treatment is possible and can be successful in controlling fibromyalgia-related pain and complications.

The most disturbing aspect of fibromyalgia is the nonrestorative sleep that results in a nearly constant feeling of exhaustion. 1 Fatigue is brought on because the body and mind rarely have the ability to heal as they would during deep sleep. This exhaustion can lead to severe depression and inability to do simply daily tasks.

Treatment

The best way to combat fibromyalgia is through improving quality of sleep. Sleep recommendations for those suffering from fibromyalgia are similar to those for insomnia. They include things like making the bedroom conducive to rest and avoiding alcohol and caffeine in the afternoon. It is also recommended to keep the bedroom cool at night as hotter temperatures tend to interrupt the sleep cycle. 2 Developing a sleep routine is the best way to insure better and longer sleep. Additionally, regular activity and exercise helps to relax the body when bedtime comes. Exercises proven to help with join problems are low intensity such as walking and underwater aerobics. 3 It has also been recommended that those with fibromyalgia buy a latex or memory foam mattress in order to reduce pressure points causing tossing and turning and joint pain. Additionally, mattresses and pillows that tend to release heat will help with continuous sleep throughout the night.

It is also recommended that individuals with fibromyalgia keep a sleep diary based on what actions they take to fall asleep, how often they wake up and overall tiredness during the day. It may also be helpful to become a part of a support group where they can share success and effective treatments in a positive environment. 2

There are certain medication prescribed to help with the symptoms of fibromyalgia; however, many are not entirely successful on their own. Muscle relaxants and pain killers have been used to combat joint pain. Antidepressants have also been used to improve sleep quality and overall mood. Overall, fibromyalgia weighs heavily on the sleeper whom it affects and can cause major disruptions in his or her life; however, with an effective combination of treatments, the individual can achieve optimal sleep.

Bibliography

1. Carskadon, Mary A. Encyclopedia of Sleep and Dreaming. New York: Macmillan Pub., 1993.

2. National Sleep Foundation—Pain and Sleep: What is Fibromyalgia? http://www.sleepfoundation.org/article/sleep-related-problems/fibromyalgia-and-sleep

3. WebMD—Fibromyalgia and Sleep; http://www.webmd.com/fibromyalgia/ss/slideshow-fibro-coping-tips

Jul 24

2 Comments

Sleep Fact #7

Most mammals sleep for short periods of the day while human lives are broken in to periods of sleep and wakefulness. However, our bodies are programed for two periods of sleep: in the early morning (2-4 a.m.) and in the afternoon (1-3 p.m.).

Jul 10

Why Choose BedInABox.com?

Jul 10

Sleep Deprivation
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Sleep Deprivation

Sleep deprivation as defined by WebMD.com is a sufficient lack of restorative sleep over a cumulative period so as to cause physical or psychiatric symptoms and affect routine performances of tasks. 1

Nurses and doctors, truck drivers, shift workers, soldiers and mothers are some of the professions at highest risk for sleep deprivation. A sure sign that individuals are sleep deprived is that they fall asleep almost immediately upon entering a comfortable environment. A well-rested person will take around 15 minutes to fall asleep.

Are you sleep deprived?

You may be sleep deprived if you require an alarm clock to wake up in the morning at the correct time or if waking up in the morning is extremely difficult. Additionally if you have difficulty remembering, concentrating or driving, it is likely you are not getting the appropriate amount of sleep. Sleep deprived individuals also tend to fall asleep while watching television, during meetings or lectures, after heavy meals or low doses of alcohol or very quickly after getting into bed. They also may require a nap to get through the day or some sort of stimulant to stay awake. 2

Effects of Sleep Deprivation

Some people are sleep deprived because of poor sleeping situation, discomfort while sleeping, being overworked or a sleep disorder. Most individuals today are sleep deprived and remain unaware and unconcerned with the negative effects sleep deprivation can have on our minds and bodies. Some of the symptoms of sleep deprivation include:

  • Daytime drowsiness
  • “microsleeps” or brief moments of sleep that cause individuals to lose focus
  • Mood swings, depression and irritability
  • Loss of coping skills and stress
  • No desire for social interaction
  • Weight gain due to intake of sugary drinks and food in order to stay awake
  • Reduced immune system functioning to help prevent disease and viral infection
  • Loss of motivation and feelings of lethargy
  • Reduced productivity2

Sleep deprivation is often disguised to individuals who experience it because they appear to be very alert when actively involved in a project, but tend to fall asleep any time they are not being mentally or physically stimulated.

Other negative health risks include increased risk of heart disease and other cardiovascular problems when regularly getting less than 6 hours of sleep a night based on a study from the University of Warwick. The study also indicated an increased risk of stroke for individuals who are sleep deprived. 3

Depriving the body and mind of rest is not only dangerous and disruptive to the individual’s life, but also to those interacting and experiencing the consequences of their bad decisions. For example, there are various instances of airplane pilots, truck drivers and train engineers being so exhausted they have crashed or nearly crashed their vehicles causing death to other people and themselves as well as millions of dollars in damage. The likelihood of accidents occurring increases when individuals have not had adequate rest.

For instance, in 1974 an Eastern Airlines captain crashed his airliner, killing all crew and passengers on the plane. This occurred 30 minutes after reporting to the control tower that he desperately needed rest.2

Napping is even an effective way to avoid being severely sleep deprived. Getting to sleep and making sure the body is fully rested is vital to survival and success in life.

Bibliography:

1. http://dictionary.webmd.com/terms/sleep-deprivation

2. Maas, Dr. James B., Megan L. Wherry, David J Axelrod, Barbara R. Hogan, and Jennifer A. Blumin. Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance. New York : Villard, 1998.

3. http://www.guardian.co.uk/lifeandstyle/2011/feb/09/sleep-medical-research

Jun 19

Diet and Sleep
1 Comment

Diet and Sleep

Many of us blame our difficulty sleeping on outside factors, when it is usually the result of our own poor food intake decisions. Because many individuals who are overweight or obese report having problems sleeping or sleep disorders such as sleep apnea, it is evident that these factors are somehow correlated. 1 An individual’s diet can have a great effect on his or her sleep pattern which can, in turn, affect your ability to exercise because of lack of energy. The viscous cycle can be avoided by getting more sleep and eating properly in order to do so.

Ever heard of drinking warm milk before bed? Certain foods help you sleep much easier, such as foods with Tryptophan like milk and other dairy products. Additionally, honey, seeds and nuts are Tryptophan-rich and assist in inducing sleep. 2 Carbohydrates also complement the Tryptophan in dairy products, so an ideal bedtime snack would be cheese and crackers and a small glass of warm milk or a small bowl of cereal with milk.

Avoid eating a large meal or spicy foods within four or five hours of when you plan to go to sleep. Doing this can cause those with acid reflux to experience nighttime heartburn and discomfort as the digestion process will be continued into sleep, which may result in the need for a trip to the bathroom. This discomfort can also be avoided with the use of certain pillows to elevate the upper body or with an adjustable bed. This reveals another reason to avoid having your last meal of the day as the largest. This is also because eating too large, too late in the day does not give the body adequate time to burn calories.

Avoid too much protein too close to bedtime. Heavy meats can help avoid hunger pangs at night, but will be harder to digest. They also inhibit transfer of Tryptophan to the brain, resulting in more alertness. 3

Alcohol should never be consumed to help you sleep. Although it may cause you to feel more tired as a big meal would, its negative effects don’t truly occur until the sleep cycle commences and it causes you to wake up more, have a headache and can increase the likelihood you will develop sleep apnea. 3

Avoid all caffeine within four to six hours of when you plan to go to sleep. This, quite obviously, has the ability to keep you up at night and disrupt the sleep cycle. Be aware of foods and drinks with hidden caffeine in them such as some over the counter medications. Many pain relievers, cough medicines, diuretics and weight loss pills tend to contain small amounts of caffeine that can have a large impact on your sleep. 2 Additionally, look out for foods and drinks that you wouldn’t associate with caffeine such as chocolate and tea that can still contain high amounts of sugar that will prevent you from sleeping.

Bibliography:

1. National Sleep Foundation—Diet, Exercise and Sleep, http://www.sleepfoundation.org/article/sleep-topics/diet-exercise-and-sleep

2. WebMD—Foods That Help or Harm Your Sleep, http://www.webmd.com/sleep-disorders/ss/slideshow-sleep-foods

3. Maas, Dr. James B., Megan L. Wherry, David J Axelrod, Barbara R. Hogan, and Jennifer A. Blumin. Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance. New York : Villard, 1998.

Jun 14

Fall Asleep Quicker
2 Comments

Fall Asleep Quicker

The term “counting sheep” is a term referring to the action shepherds over a hundred years ago would perform of counting their sheep at the beginning and end of the day to ensure they had them all. The only connection to sleep I can see this having is that the activity was so monotonous that the shepherds would have to count the sheep in twenties and keep pebbles in their pockets to keep track of the number they had counted. This phrase has been passed down through generations as a remedy to insomnia and is almost always associated with sleep.

While most people today have retired the traditional psychological methods to go to sleep and turned to sleeping pills, there are still contemporary and natural methods that have been proven to help individuals get to sleep.

The biggest mistake people tend to make when attempting to fall asleep is trying too hard. Relaxation is the key to getting to sleep and having a restful sleep period.

Establish a Bedtime Routine

This is perhaps the easiest and most important aspect that can aid in difficulty falling asleep. Most children are encouraged to sleep through the nightly routine established by their parents. Replicate this activity by reading an enjoyable book with only a reading lamp on each night before bed. 1

Counting Beads

If you aren’t an animal person, counting beads on a strand might work as an interesting alternative to counting sheep. The idea behind counting beads is the same as that of counting sheep. Repetitive stimuli such as this have been shown to be soothing and inspire boredom. The exercise also tires the brain by causing you to use your right brain to see the image and your left brain to count. 2

Yoga

Yoga’s whole purpose is to relax and exercise the entire body and mind. Therefore, light Yoga stretching is ideal for trying to fall asleep. Simple Yoga breathing exercises regularly before bed and very simple poses that relieve stress can lull one into sleep. Various yoga poses can relax the body and mind and don’t even require a mat or getting out of bed. 1

Rocking

There is something entirely soothing about sitting in a rocking chair or lounging on a hammock. So soothing, in fact, that light rocking has been proven to help individuals fall asleep. In the same way that a baby is rocked to sleep by his or her parents, adults also appreciate and benefit from the rocking sensation. 2

Temperature Changes

Mark Twain was known to have practiced taking a hot bath and then lying on the cool bathroom floor to help fight his insomnia. Air and body temperatures have a great effect on individuals’ sleep cycle, especially REM sleep. This need for temperature regulation is typical and can be mocked by a cooling or gel infused mattress. Many people experience difficulty sleeping due to a mattress that is too hot or too cold. This is also why you may turn your pillow to the cold side for needed relief from body heat buildup in the mattress and pillow. 2

Progressive Muscle Relaxation

This is simply done by tensing and relaxing muscles. Beginning with the toes, squeeze your muscle tightly for 5-10 seconds and releasing to relax for 15-20 seconds. Work your way up your body’s muscle groups and end with the eyes to sooth muscles and tire your mind. 1

Mental Imagery

This is a very popular method for relaxation and sleep. Simply imagine yourself in a relaxing situation or place such as lying on a beach, watching a waterfall or even simply listening to music. When you exercise all of your senses to fully imagine the situation the body and mind will become serene. 1

Bibliography:

1. Maas, Dr. James B., Megan L. Wherry, David J Axelrod, Barbara R. Hogan, and Jennifer A. Blumin. Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance. New York : Villard, 1998.

2. Carskadon, Mary A. Encyclopedia of Sleep and Dreaming. New York: Macmillan Pub., 1993. Page 149

Jun 13

Sleep Paralysis
4 Comments

Sleep Paralysis

Have you ever woken up unable to speak or move? If so, you are most likely part of the 40 percent of people who have sleep paralysis. 1

Sleep paralysis is a sleep disorder that causes the body’s ability to move and speak to be paralyzed while falling asleep or while waking up. The disorder occurs in both men and women and is most often discovered during the teen years. Sleep deprivation is typically the reason people develop sleep paralysis. Additionally, it is thought to run in families and be associated with narcolepsy.

There are two types of sleep paralysis: occurring when falling asleep (hypnagogic or predormital sleep paralysis) and occurring while waking up (hypnopompic or postdormital sleep paralysis). 1 A “paralyzed” state occurs during REM sleep (when most vivid dreaming occurs), making the body unable to move. True sleep paralysis occurs in the stage between the sleeping and waking states. It is due to the body and mind shifting between REM sleep and NREM sleep (non-rapid eye movement). If you wake up before the body shifts from REM (paralyzed sleep) to NREM sleep, you will likely experience sleep paralysis. 2

Sleep paralysis is commonly talked about in folklore and famous plays. While the concept and actualization of immobility and inability to speak is quite frightening, sleep paralysis does not usually last more than a minute at most. One individual recalled being in a state of sleep paralysis for 15 minutes after working a night shift five nights a week for eight months. 2 This further confirms that getting the adequate amount of sleep can benefit the quality of rest you have.

The first term for sleep paralysis was “nightmare” derived from the idea that a creature (called a mare) would come and sit on people in their sleep. Upon awakening, the “victim” would be terrified and unable to move as if something were sitting on his or her chest. This is referred to in William Shakespeare’s Romeo and Juliet.

The disorder does not typically require treatment, but can be linked to other disorders that may be treated such as narcolepsy or bipolar disorder. Other treatment methods involve simply improving sleep hygiene by insuring you get the adequate amount of sleep, sleeping in a comfortable environment and watching what you eat or drink before bed.

Bibliography:

1. WebMD—Sleep Paralysis; http://www.webmd.com/sleep-disorders/guide/sleep-paralysis?page=2

2. Maas, Dr. James B., Megan L. Wherry, David J Axelrod, Barbara R. Hogan, and Jennifer A. Blumin. Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance. New York : Villard, 1998.

May 24

Sleep Fact #6

Not all people dream in color. In fact, 12% of people dream exclusively in black and white. Additionally, people who become blind after birth can still see images in their dreams while those who never experienced sight have vivid dreams involving their other senses.

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