Tart Cherry Juice Won’t Cure Insomnia

Drink tart cherry juice every morning and evening and at best you may see slight improvements in your sleep.

A small pilot study shows the healthy beverage can help fight sleeplessness for certain people, but it’s no replacement for front line insomnia treatments. Tart cherry juice may be useful as a supplement to sleep hygiene and cognitive-behavioral therapy.

Tart cherries contain melatonin, a natural hormone that regulates sleep. Melatonin supplements have produced mixed results for insomnia patients in past studies. They may benefit some people, but melatonin supplements aren't the mythical "magic bullet" for sleep.

The latest pilot study, published in the July issue of The Journal of Medical Food, pitted tart cherry juice against a placebo beverage. Only 15 adult insomnia patients drank an 8 oz. glass of tart cherry twice a day for two weeks. After a two week break, they began to regularly consume a placebo drink. The participants kept a sleep diary to track their insomnia throughout the study.

The subjects spent fewer overall minutes awake after initially falling asleep when they drank the tart cherry juice. Otherwise the effects were negligible. It still took the same amount of time to get to sleep, and the total sleep time did not improve.

The results were similar to valerian or melatonin, other slightly effective natural remedies. The authors concluded cognitive behavioral therapy and sleeping pills are far better treatments for sleeplessness.

The good news is eating or drinking tart cherries is great for other aspects of your health. The so-called “super fruit” contains high levels of antioxidants and other nutrients such as vitamin C, beta carotene and potassium.

Photo by Larry Page

Green light also alters sleep, television before bed still bad

Sleep experts warn the bright light produced by televisions, computers and iPads can meddle with sleep. There’s a line of products made to counter that effect by blocking out blue light wavelengths, which can reset the body’s circadian clock. Online you can purchase special sunglasses and screen filters, but there’s no guarantee the products will work as advertised and prevent insomnia.

There’s new evidence that its not just blue wavelength light that alters the body’s circadian clock. Researchers at the Brigham and Women’s Hospital in Boston found the green light produced from those same sources has a similar effect.

More than a decade ago, scientists discovered there are special cells in the eye that contain the blue light-absorbing pigment melanopsin. When the eye detects blue light, it delays the body from secreting melatonin.

The authors of the new study wanted to see if the eye’s rods and cones, which respond to green light wavelengths, also contributed to the body’s circadian adjustment.

The researchers exposed a group of volunteers separately to blue and green light, both for several durations and intensities. The experiment happened in the evening, before the body naturally secretes melatonin. Scientists measured the subjects’ melatonin response in each condition.

At low intensity, there was very little difference in the body’s reaction to blue and green light wavelengths. However, blue light produced a greater effect over time and at higher intensities.

The authors suggest there’s room to improve light therapy for sleep disorders based on these findings. The treatment may be more effective if the light devices combined blue and green light.

The study may have potentially substantial implications for the field of sleep research.

AASM President Clete Kushida told USA Today “(the finding) sort of goes against what was believed before.”

He said researchers should explore the possibility that the full spectrum of light may affect the body clock.

For our readers who aren’t scientists, the study reinforces the notion that evening use of electronic screens can hinder sleep, and special sunglasses won’t help. We recommend shutting off the television or other bright electronic devices an hour before bedtime and picking up a book, or better yet, an e-reader.

Use Bedtime Routines and Relaxation Techniques to Sleep Better

A new study in the Journal of Clinical Sleep Medicine examines the strategies people use to reduce daytime sleepiness.

Taking a bath was the most common sleep management practice for both men and women; 59 percent of men and 64.4 percent of women used it. Keeping a regular sleep schedule was the second most popular tactic.

People also wound down for the night by listening to music, snacking and exercising.

The results show that taking a bath and going to bed at the same time every night were the best ways to decrease daytime sleepiness. Snacking at night made people feel sleepier the next day.

One of the study’s authors said that culture influences the way people manage their sleep.

The study, conducted in Japan, includes data from 24,686 adults who completed a national health survey.

Don’t worry if you have a few sleepless nights. It is common to suffer from occasional bouts of insomnia. Stress, irregular sleep patterns and pain can cause you to lose sleep for short periods of time. This is known as adjustment insomnia. Once the problem is resolved sleep usually returns to normal.

What are some healthy ways to get better sleep?

The AASM recommends:

• Go to bed at a regular time each night.


• Wake up at the same time each night, even on weekends.


• Avoid naps if you can during the day.


• Don’t drink caffeine in the afternoon.

Find more tips about good sleep hygiene at Sleep Education.com.

Contact an AASM-accredited sleep disorders center if you have an ongoing sleep problem.

Image by Laura Taylor

Unexpected Workplace Hazard: Bullying is Associated with Sleep Disturbances

A study published today in the journal Sleep shows that workplace bullying, one of the leading job stressors and major causes of suicide, is also related to sleep disturbances. Findings of the study are important, as people who do not get enough sleep are at a higher risk for developing health and psychological problems.

The study, performed in 2004 in southeast France, included a random sample of 3,132 men and 4,562 women with an average age of 40 years. Participants reported whether or not they believed they had been exposed to bullying over the past 12 months.

Results showed a high prevalence of workplace bullying, with 11 percent of women and nine percent of men experiencing “hostile behavior” at their jobs at least weekly and for at least six months during the past 12 months.

Sleep disturbances - defined as either trouble falling asleep or waking up in the middle of the night – were reported by 22 percent of women and 17 percent of men, who had “some or a great deal of trouble” sleeping.

“Our study underlines the need to better understand and prevent occupational risk factors, such as bullying, for sleep disorders,” study author Dr. Isabelle Niedhammer told the AASM.

According to the AASM, a sleep disturbance that is caused by a specific stressor is known as adjustment insomnia. People with adjustment insomnia may feel anxious and depressed; they also may suffer from muscle tension and headaches.

Five Risk Factors for Insomnia

A study in the Aug. 1 issue of the journal Sleep examined potential risk factors for insomnia.

The study from Quebec involved 464 adults who were good sleepers; they had an average age of 45 years. Participants completed a variety of surveys that evaluated their sleep, mental health and physical well-being. Then they were followed up after six months and again after 12 months.

Results show that more than seven percent of the good sleepers developed insomnia syndrome during the one-year follow-up period; they were troubled by a sleep problem at least three nights per week for a month or longer.

Another 31 percent of the good sleepers reported having insomnia symptoms. They also had trouble sleeping at least three nights per week; but their sleep problem caused less distress or lasted less than a month.

In general, self-reported mental health was worse in people who developed insomnia syndrome; they reported more symptoms of depression and anxiety.

Further analysis identified five variables that increased the risk of developing insomnia.

The strongest risk factor was having a previous episode of insomnia. People with a prior history of insomnia were five times more likely to develop a new case of insomnia syndrome.

Another important risk factor was having a family history of insomnia; this increased the risk of developing insomnia by three times.

A third risk factor was cognitive “arousability;” people were more likely to develop insomnia if they have strong emotions and easily become frustrated or excited.

The other two risk factors were general health and bodily pain; insomnia was more common in people with worse self-reported health and more pain.

The study shows that symptoms of insomnia are extremely common. Often these symptoms are a short-term response to a stressor; this is called adjustment insomnia. It tends to last for a few days or a few weeks.

Insomnia also may be related to other health problems. It can result from medical conditions that cause discomfort, pain or breathing problems; it can be caused by a mental health disorder such as depression or anxiety; it also can result from the use of a drug or substance such as a prescription medication.

For an ongoing struggle with insomnia, you should seek help at an AASM-accredited sleep center near you.

Image by Kari

Back on Campus: Stress, Sleep & College Life

A new study shows that sleep problems will be common as college students return to campus for the fall semester.

The study involved 1,125 students at the University of St. Thomas in St. Paul, Minn. They completed an online survey about their sleep habits, mood, health and related factors.

Results show that more than 60 percent were poor sleepers; these students were much more likely to have problems with their physical and mental health. Taking medications to sleep better also was common.

What was the primary cause of sleep problems? The authors report that students “overwhelmingly stated that emotional and academic stress negatively impacted sleep.” Data analysis revealed that tension and stress were significant predictors of sleep quality.

The study also shows that students were sleep deprived. Only 30 percent of students reported sleeping at least eight hours per night. Twenty percent of students stayed up all night at least once a month; 35 percent stayed up until 3 a.m. at least once a week.

This sleep loss had an effect on class performance; 12 percent of poor sleepers reported falling asleep in class or missing class at least three times a month.

"Students underestimate the importance of sleep in their daily lives,” study co-author Roxanne Prichard, PhD, said in a prepared statement. “They forgo sleep during periods of stress, not realizing that they are sabotaging their physical and mental health."

The AASM reports that stress can lead to adjustment insomnia. This involves disturbed sleep or sleeplessness that may last for a few days or a few weeks. Other symptoms may include anxiety, worry and tension.

The study authors state that intervention programs are needed to help college students prevent and overcome sleep problems. Some schools have already taken action.

In March a UC San Diego program educated students about the benefits of napping. Last fall the Boston Globe reported that schools such as MIT are using seminars, workshops and contests to promote good sleep habits. And at Stanford a “Sleep and Dreams” class has been offered for years.

Michael Jackson’s Struggle with Insomnia

The Associated Press reports today that Michael Jackson struggled with severe and chronic insomnia. A nurse told the AP that he wanted to obtain the drug propofol - also known as Diprivan - to help him sleep.

Diprivan is a powerful sedative that is injected into a vein. It is given to patients before an operation or medical test.



Jackson’s insomnia may have had a variety of causes.

The AP reports that the 50-year-old singer was rehearsing hard for his upcoming “This Is It” tour. This may have caused adjustment insomnia. This type of insomnia results from a source of stress.

His concern about being unable to sleep may have developed into psychophysiological insomnia. People with this sleep disorder worry too much about insomnia and about being tired the next day. As a result, they learn to become tense and anxious as bedtime approaches.

The AP article notes that Jackson would sleep with a computer on the bed. This is a sign that he may have developed bad habits that prevented him from sleeping well. This is called inadequate sleep hygiene.

The AP also reports that Jackson often was in pain. Painful medical problems often cause insomnia due to medical condition.

Jackson may have been taking a variety of prescription medications. Many medications can suppress or disrupt sleep. Insomnia due to drug or substance may result.

His insomnia also may have been related to a mental health problem. The AASM reports that insomnia due to mental disorder is the most common disorder in people who seek help from a sleep center for ongoing insomnia. Often it is related to depression or anxiety.

Do you struggle with insomnia? You can get help at an AASM-accredited sleep center near you.

Update - July 28, 2009: The AP reported today that authorities believe the drug propofol caused Jackson's heart to stop.

Update - Aug. 6, 2009: The Wall Street Journal reports that the abuse of propofol is a growing problem among medical professionals.

Update - Aug. 29, 2009: The AP reports that the Los Angeles County coroner's office determined the cause of death was "acute propofol intoxication."

Image by LainerJeanTater

Women in the Executive Office: Job Stress & Insomnia

A new study examines the sleep quality of men and women who are executives or managers. Does job stress affect their sleep?

Results suggest that female executives may be more prone to sleep problems than male executives. The risk is greatest for women who have isolated, demanding jobs.

The study also shows that having a high level of control on the job reduces the risk of poor sleep quality. Social support also has a “buffering effect.” Having a strong network of social support promotes good sleep for women with a high-strain job.

According to the AASM, job stress can be a cause of adjustment insomnia. This involves disturbed sleep or sleeplessness that may last for a few days or a few weeks. Other symptoms may include anxiety, worry and tension.

How can you prevent job stress from disturbing your sleep? One way is to avoid “bedwork.” Never bring any work to bed with you; make your bed a refuge from your job.

Get other helpful tips and learn more about job stress and sleep at SleepEducation.com.

Grey's Anatomy Dissects PTSD

Post Traumatic Stress Disorder (PTSD) is common among returning military personnel, though it is not often discussed. That may change after last week’s episode of Grey’s Anatomy entitled “Elevator love Letter.”

Owen Hunt became head of trauma at Seattle Grey’s Hospital after receiving an honorable discharge from the army. Although Owen returned physically intact, his co-workers are beginning to see that he did not escape the war unscathed.

In the episode, Dr. Hunt has a nightmare that is triggered by the rotating blades of the ceiling fan in his girlfriend Cristina’s bedroom. Cristina is awakened by Owen choking her aggressively. Owen awakens, feeling confused, disturbed and ashamed.

His co-worker believes that he is suffering from PTSD. Common symptoms include memory loss, depression and anger. People suffering from PTSD continue to experience disturbing effects caused by the event, which often occur in the form of recurrent dreams or nightmares.

According to the American Academy of Sleep Medicine, nightmares tend to be the most disturbing for people with PTSD. In these dreams they may relive the event in a way that seems shockingly real.

Most people with PTSD report having disturbed sleep. It can be very hard to fall asleep or stay asleep. This is known as “adjustment insomnia.” The lack of restful sleep can make feelings of anxiety, anger and depression even worse.

A severe case of PTSD may need to be treated with intensive counseling by a trained therapist. Some forms of cognitive behavioral therapy may also improve sleep. The short-term use of medications also may give PTSD suffers temporary relief.

President’s Address: Economy is the “Source of Sleepless Nights”

Last night President Obama gave his first address to a joint session of Congress. As expected, it was dominated by talk of the economy.

Early in his remarks the president noted one side effect of the struggling economy: It’s keeping us awake at night.

“You don’t need to hear another list of statistics to know that our economy is in crisis, because you live it every day. It’s the worry you wake up with and the source of sleepless nights.”

Research shows that the president may be right. There is a connection between financial struggles and sleep problems.

In January we described how women who report financial strain have more sleep complaints. They also spend a greater percentage of time awake while in bed.

Another study shows that ongoing financial strain has a similar effect on the elderly. They also spend more time awake while in bed.

A study of farmers shows that economic concerns also can be severe for people involved in seasonal work. Many of the farmers suffered from sleep deprivation during peak seasons. This sleep loss was linked to worries about cash flow.

A new study shows that unemployment is another economic concern that can affect sleep. It found a strong independent association between sleep problems and unemployment.

In January the U.S. unemployment rate rose to 7.6 percent. About 11.6 million people were without a job.

Worrying about the economy can cause insomnia, which is the most common sleep complaint. About one-third of adults report having insomnia symptoms.

A stressful event such as a job loss or a pay cut can cause adjustment insomnia. It often occurs along with anxiety, worry, sadness or depression. You also may be unable to stop thinking about the problem.

The good news is that adjustment insomnia tends to last for only a few days. Sometimes it may linger for a few weeks. Normal sleep returns when the stressful event has passed or you have adapted to it.

About 10 percent of adults have chronic insomnia that lasts for more than a month. It can affect how you function during the day.

Get help for chronic insomnia at an AASM-accredited sleep center near you.

White House photo 2/24/09 by Pete Souza

No Purple Hearts for PTSD

Does a U.S. soldier who has post-traumatic stress disorder (PTSD) deserve a Purple Heart? The question has sparked a heated debate in the military community.

Stars and Stripes, the American Forces Press Service and the New York Times report that the Defense Department recently rejected the idea.

A Purple Heart is only awarded when a soldier with one of the U.S. Armed Services is wounded or killed by enemy action. Army Regulation 600-8-22 defines a wound as “an injury to any part of the body from an outside force or agent.” The wound “must have required treatment by a medical officer.”

The regulation lists PTSD as an injury that clearly does not meet these requirements. The Purple Heart has never been awarded for mental or psychological problems.

In a May article in Stars and Stripes a military psychologist argued for a change in the policy. He said that PTSD is in part a physical disorder because it damages the brain.

The idea got the attention of U.S. Secretary of Defense Robert Gates. This prompted a review of the policy and stoked the debate.

Common signs of PTSD include feelings of intense fear and horror after a terrifying event. Sometimes this response is delayed. Symptoms may not appear until a few days or even weeks after the event.

Recurring nightmares tend to be most disturbing aspect of PTSD. In these dreams the event may be relived in a way that seems shockingly real.

Most people with PTSD also report having disturbed sleep. It can be very hard to fall asleep or stay asleep. This is known as “adjustment insomnia.”

About half of people with PTSD get better within three months. For others it can be a lifelong problem.

What do you think? Are veterans with PTSD being overlooked?