Your Road to Wellness

Sleep

This is affected by too little quality sleep

Posted by on 8:03 am BMJ Formula, Research, Sleep, Wellness | 0 comments

The following was a small study, but it is interesting because the participants were young females and males with an average age of 28.8 years (Montesinos L, et.al., 2018).

Their average body mass index was 23.4 and their resting heart rate was 63.1 which are considered good.  Sleep and balance were assessed over two days, and balance was assessed in a gait lab.

Even in young people like, this decreased sleep quality for only a short time was causing problems.

The participants with a day-to-day deterioration in sleep quantity and quality saw significant changes in balance.  

Sleep quantity and quality were defined by decreased duration and increased fragmentation, increased night time activity and decreased heart rate variability.  As more and more research is done in the area of sleep, we discover how important sleep really is, even balance is affected by sleep. Maybe that’s one of the reasons why some people lose their balance as they get older.

If you have problems relaxing, try meditation, especially in the evening in a room without bright light.

Reduce your exposure to bright light and light from computer screens some time before you go to bed.   Exposure to bright light in the evening can alter your circadian rhythm and affect the release of the hormone melatonin, making it more difficult to get quality sleep.

Reference

Montesinos L, Castaldo R, Cappuccio F, Pecchia L, Day-to-day variations in sleep quality affect standing balance in healthy adults. Sci Rep. 2018 Nov 30;8(1):17504.

 

 

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Too little or too much sleep can affect your memory.

Posted by on 3:50 pm BMJ Formula, Brain, Cognition, Dementia, Memory, Sleep | 0 comments

wake upThe reviewed study is interesting, not only because it investigated how very little sleep may affect your memory, but also how a lot of sleep can influence it(Devore EE,et al. 2014).

The participants were 15,385 female nurses and 4 repeated assessments were performed over 6 years.

Women sleeping 5 hours or less had worse cognition than those who were sleeping 7 hours, and so did the women who slept more than 9 hours. Women whose sleep duration changed by 2 hours or more over time also had worse cognitive function than the women with no change in sleep duration.

It was concluded that extreme sleep duration at midlife and later life, and also extreme changes in sleep duration are associated with poor cognition in older women.

The message is that it is not only important to sleep well in your older years, but also how you sleep earlier in life may affect your memory when you get older.

 

 

 

Devore EE1, Grodstein F, Duffy JF, Stampfer MJ, Czeisler CA, Schernhammer ES. Sleep duration in midlife and later life in relation to cognition. J Am Geriatr Soc. 2014 Jun;62(6):1073-81. doi: 10.1111/jgs.12790. Epub 2014 May 1.

 

Get Your Beauty Sleep and Lose Weight!

Posted by on 12:32 pm Body fat, Diet, Sleep, Stay healthy | 0 comments

wake upResearch has documented the link between obesity and sleep loss, although no on has been able to explain why.

Recent research has found that sleep deprivation significantly decreases brain activity related to the evaluation of appetite and affects choices of what kind of foods we find desirable (Greer SM, et al. 2013).

The result is an increase in the desire for food that causes weight gain and is high in calories. Not sleeping enough can cause you to gain weight, for these reasons. It can also be one of the reasons why you maintain the gained weight. If you want to stay lean or lose weight, be sure to get enough sleep. Most people need between 7 and 8 hours.

 

 

 

 Greer SM, Goldstein AN, Walker MP. The impact of sleep deprivation on food desire in the human brain. Nat Commun. 2013 Aug 6;4:2259. doi: 10.1038/ncomms3259.

Sleep, an easy way to improve your health

Posted by on 11:10 am Health, Inflammatory factor, Sleep, Type 2 diabetes | 0 comments

Getting enough sleep on a regular basis seems to be one of many steps you can take to help stay healthy.

In a recent study the researchers checked the blood of the participants for an important inflammatory factor called NF-kappaB which has shown to be linked to diabetes, cardiovascular disease and cancer (Irwin M, et al, 2008).

After a night of normal sleep the measurements of NF-kappaB in the participants were compared to samples taken after a night where they had stayed up very late.

After the late night the inflammatory factor in the women, but not in men, had increased significantly. A night of normal sleep restored the levels to normal again.

Most of us realize that too little sleep on a regular basis is not healthy, but that it is as harmful as this research documented is probably surprising.

 

References:

Irwin MR, et al. Sleep loss activates cellular inflammatory signaling. Biol Psychiatry. 2008 Sep 15;64(6):538-40.