Into the Deep: Exploring the Science of Sleep

The Oct. 24 issue of the magazine ScienceNews features four articles that focus on the science of sleep.

“The Why of Sleep” takes a look at current theories that attempt to explain the purpose of sleep. Saving energy. Promoting learning and memory. Regulating emotions. Boosting the immune system.

Sleep must provide some benefits that are preferable to waking activities. But the primary function of sleep - if there is one - remains a mystery.

One certainty is that sleep is necessary. “Dying to Sleep” examines the many health risks associated with sleep loss.

Animals need sleep too. But “All Kinds of Tired” shows that animals have a diversity of sleep styles.

And “Sleep Gone Awry” explores how sleep research is leading to a better understanding of sleep disorders. These studies may lead to the development of more effective treatments for problems such as insomnia and narcolepsy.

Sleep & Relationships: Practical Tips to Help a Sleep Stealer

Yesterday we looked at some signs that you or your bed partner may be a sleep stealer. Today let’s discuss three ways to put an end to sleep stealing.

First, seek medical help for an ongoing sleep disorder. Meet with a board-certified sleep specialist at an AASM-accredited sleep center near you.

Many sleep disorders can be disruptive to your bed partner’s sleep. These include snoring, obstructive sleep apnea, restless legs syndrome and grinding teeth – also called bruxism.

Or you may have one of the disturbing sleep disorders that are classified as a type of parasomnia. If so, you can follow these ten tips for preventing parasomnias.

The need for medical help is most urgent if you suspect that you may have sleep apnea. It can increase your risk for other health problems such as heart disease and stroke.

Loud and erratic snoring is a key warning sign for sleep apnea. Another sign is when silent pauses during sleep are followed by gasping or choking sounds.

Second, you and your bed partner should both commit to “sleep for seven” – to get at least seven hours of sleep every night. Then practice the healthy habits of good sleep hygiene.

Third, you can take some practical steps to prevent sleep stealing. We asked sleep specialist Donna Arand, PhD, for some tips.

“Couples can purchase two twin mattresses and put them on a king frame and box spring so that body movements are not conducted to the sleeping partner,” she said. “It is also useful to have separate blankets or other top bed covers for each side of the bed to minimize disruption.”

Arand also recommends that couples keep the bedroom door ajar and use a dim night light in the bedroom or hallway. This will allow one of you to move quietly in and out of the room without disturbing the other. Arand also suggests using a “white noise” sound machine to drown out bothersome noises.

Have you found any useful ways to prevent sleep stealing?

Sleep for a More Satisfying Life

Are you satisfied with your life? If not, how’s your sleep? A new study shows there may be a connection.

Life satisfaction and sleep quality are known to be important factors in your overall health and well-being. But how are they related?

Does poor sleep cause you to be less satisfied with your life? Or does low satisfaction with your life lead to sleep problems?

The researchers sought to find an answer. Their study involved 18,631 same-sex twins in Finland.

They measured life satisfaction, sleep quality and other factors. Then they did a follow-up six years later and recorded the same measures.

What did they find? People who became dissatisfied with their life during the six years between study points were more likely to have had sleep problems. Fifty-nine percent of these newly dissatisfied people had reported at the beginning of the study that they sleep poorly.

The results also show that poor sleep predicted a consistent pattern of life dissatisfaction. But the reverse wasn’t true; life dissatisfaction did not consistently predict poor sleep.

Studying twins also provided a genetic look at the connection. The study shows that both sleep quality and life satisfaction have a strong genetic component; there was substantial heritability for both traits.

But the genetic influence is different; the genetic component shared by sleep quality and life satisfaction was relatively weak.

The study supports the idea that poor sleep may have direct effects on the brain, emotions and mood.

So how is the quality of your sleep? You can get a better idea by completing this brief sleep evaluation.

Get help for a sleep problem at an AASM-accredited sleep disorders center.

Sleep to Keep from Catching a Cold

It turns out that your mother was right all along. Getting more sleep can help you avoid catching a cold.

A new study shows that sleeping less than seven hours per night may make you three times more likely to develop a cold. There also was a link to “sleep efficiency.”

This is the percentage of time in bed that you are asleep. A high efficiency means that almost all your time in bed was spent sleeping. A low efficiency means that you were awake for much of your time in bed. Maybe you had trouble falling asleep. Or you woke up in the middle of the night and struggled to return to sleep.

To find your sleep efficiency, divide your total sleep time by your time in bed. For example, maybe you slept for 6.5 hours of the seven hours you spent in bed. This would give you a sleep efficiency of 93%.

The study found that those with an average sleep efficiency of less than 92% were 5.5 times more likely to develop a cold. Results remained significant after controlling for other factors.

The study involved 153 healthy men and women. They were between 21 and 55 years of age. For 14 days they reported their sleep duration and sleep efficiency from the previous night.

Then they were given nasal drops containing a rhinovirus. Their symptoms were monitored for five days while they were kept in isolation.

You can improve your sleep efficiency by following the tips of good sleep hygiene. Seek help at a sleep center if you have an ongoing problem that keeps you from sleeping well.

Now if only someone would do a study to see if Mom was right about chicken soup. Oh wait – it’s already been done.

Blood Flow May Explain Link Between Sleep Apnea & Stroke

Research has shown that obstructive sleep apnea (OSA) increases your risk of stroke. According to the UCLA Stroke Center, OSA is found in almost 50 percent of stroke patients. But the mechanism by which sleep apnea increases stroke risk has been unknown.

A new study may provide an answer. It shows that people with sleep apnea have decreased blood flow velocity in the brain’s arteries. Their brains’ blood vessels also have a lower rate of recovery when blood pressure drops.

These effects may impair the brain’s ability to regulate its blood flow. This may contribute to the increased risk of stroke in people with sleep apnea.

A stroke is a “brain attack” that occurs when blood flow to the brain is interrupted. It can result from either a blood clot that blocks an artery or from a broken blood vessel. Stroke is the third leading cause of death in the U.S. as of 2005.

OSA involves repeated breathing pauses that occur during sleep. It can result in severe changes in blood pressure and oxygen levels.

Research also has linked sleep apnea to health risks such as high blood pressure, coronary artery disease, heart attack and heart failure. Recent studies even show that sleep apnea increases your risk of death.

The good news is that sleep apnea can be treated. CPAP therapy helps normalize breathing during sleep. A 2005 study shows that CPAP may help protect people with sleep apnea from stroke and heart disease. In effect, regular CPAP use to treat sleep apnea just might save your life.

Sleep for Seven in 2009

So did you make a New Year’s resolution for 2009? Are you going to lose weight? Exercise more? Stop smoking?

We all know that resolutions can be hard to keep. It takes discipline to keep your commitment for the long haul. It also requires sleep.

Sleep? That’s right. Making sleep your top priority in 2009 will help you achieve all of your other goals. Your mind will be sharper and more focused. You’ll have more energy. You’ll feel better and more optimistic.

So maybe you should make a resolution to "Sleep for Seven." That is, to get at least seven hours of sleep, seven nights a week. The Seven Signs below are a good indicator of whether or not you need more sleep:

Seven Signs You May Need Seven Hours of Sleep in 2009

1. You’re dependent on an alarm clock.
2. You’re drowsy driving.
3. You’re attached to the coffee pot.
4. You’re making mistakes.
5. You’re forgetful.
6. You’re cranky, snippy and irritable.
7. You’re frequently getting sick.

How many of these seven signs describe you? What are you going to do to make sleep a higher priority in 2009?

Welcome

Welcome to the SleepEducation Blog from the American Academy of Sleep Medicine. This blog is a companion to the AASM Web site at www.sleepeducation.com.

The blog will officially launch tomorrow with daily posts. It will keep you up to date on the latest news, research and information about sleep and sleep disorders.

Most adults need about seven to eight hours of nightly sleep to feel alert and well rested. But many people try to "get by" on less. The resulting impact of ongoing sleep loss can be severe.

This blog will help you learn more about the benefits of sleep. You’ll find out how sleep contributes to your health and well-being.

Many people also struggle with a chronic sleep problem. It is estimated that 50 million to 70 million people in the U.S. have a sleep disorder. Insomnia. Sleep apnea. Restless legs syndrome. The list of more than 80 sleep disorders is long and varied.

Some problems keep you from being able to sleep well. Others prevent you from being able to stay awake. You’ll learn more about these problems here from the AASM.

What is the AASM? It is a professional society for doctors, scientists and other health professionals. The AASM promotes excellence in sleep medicine health care and sleep research.

One way the AASM does this is by accrediting sleep disorders centers and labs. AASM accreditation is the "gold standard" for the field. It shows that a sleep center or lab maintains the highest standards of patient care.

In 1977 the AASM accredited the first sleep disorders center. Today there are more than 1,500 AASM-accredited centers and labs. They are providing trusted medical care in every part of the country.

So what interests you the most about sleep? What topics would you like to learn more about on the blog?