Study: Caffeine before bedtime offsets your internal clock

A study shows that drinking caffeine three hours before bedtime can delay your internal clock significantly.

A double espresso three hours before bedtime can induce a 40-minute time delay in your body's internal clock, making it harder to go to sleep on time and more challenging to wake up in the morning, scientists have shown for the first time.

The study led by the University of Colorado Boulder and the Medical Research Council's Laboratory of Molecular Biology in Cambridge, shows for the first time that evening caffeine delays the internal circadian clock that tells us when to get ready for sleep and when to prepare to wake up.

The research team showed the amount of caffeine in a double espresso or its equivalent three hours before bedtime induced a 40-minute phase delay in the roughly 24-hour human biological clock.

The study also showed for the first time how caffeine affects "cellular timekeeping" in the human body, said CU-Boulder Professor Kenneth Wright, who co-led the study.

"This is the first study to show that caffeine, the mostly widely used psychoactive drug in the world, has an influence on the human circadian clock," said Wright.

"It also provides new and exciting insights into the effects of caffeine on human physiology," he said.

For the study the team recruited five human subjects, three females and two males, who went though a double-blind, placebo-controlled 49-day protocol.

The subjects were tested under four conditions: low light and a placebo pill; low light and the equivalent of a 200-milligramme caffeine pill dependent on the subject's weight; bright light and a placebo pill; and bright light and the caffeine pill.

Saliva samples of each participant were tested periodically during the study for levels of the hormone melatonin, which is produced naturally by the pineal gland when directed to do so by the brain's "master clock."

The master clock is re-set by exposure to light and coordinates cellular clocks throughout the human body.

Melatonin levels in the blood increase to signal the onset of biological nighttime during each 24-hour period and decrease at the start of biological daytime, said Wright.

Those who took the caffeine pill under low-light conditions were found to have a roughly 40-minute delay in their nightly circadian rhythm compared to those who took the placebo pill under low light conditions, said Wright.

The magnitude of delay from the caffeine dose was about half that of the delay induced in test subjects by a three-hour exposure to bright, overhead light that began at each person's normal bedtime.

The study also showed that bright light alone and bright light combined with caffeine induced circadian phase delays in the test subjects of about 85 minutes and 105 minutes respectively.

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Drinking caffeine in the evenings can cause a 40-minute delay in the circadian clock phase

A study shows that drinking caffeine in the evenings can have effects in a person's circadian clock such as a 40-minute phase delay.

It's no secret that slugging down caffeinated drinks in the evening can disrupt sleep.

But a new study led by the University of Colorado Boulder and the Medical Research Council's Laboratory of Molecular Biology in Cambridge, England shows for the first time that evening caffeine delays the internal circadian clock that tells us when to get ready for sleep and when to prepare to wake up. The research team showed the amount of caffeine in a double espresso or its equivalent three hours before bedtime induced a 40-minute phase delay in the roughly 24-hour human biological clock.

The study also showed for the first time how caffeine affects "cellular timekeeping" in the human body, said CU-Boulder Professor Kenneth Wright, who co-led the study with John O'Neill of the Medical Research Council's Laboratory of Molecular Biology (LMB) in Cambridge. While it has been known that caffeine influences circadian clocks of even primitive creatures like algae and fruit flies, the new study shows that the internal clocks in human cells can be impacted by caffeine intake.

"This is the first study to show that caffeine, the mostly widely used psychoactive drug in the world, has an influence on the human circadian clock," said Wright, a professor in CU-Boulder's Department of Integrative Physiology. "It also provides new and exciting insights into the effects of caffeine on human physiology."

A paper on the subject led by Wright and O'Neill is being published online in the Sept 16 issue of Science Translational Medicine.

For the study the team recruited five human subjects, three females and two males, who went though a double-blind, placebo-controlled 49-day protocol through CU-Boulder's Sleep and Chronobiology Laboratory, which is directed by Wright. The subjects were tested under four conditions: low light and a placebo pill; low light and the equivalent of a 200-milligram caffeine pill dependent on the subject's weight; bright light and a placebo pill; and bright light and the caffeine pill.

Saliva samples of each participant were tested periodically during the study for levels of the hormone melatonin, which is produced naturally by the pineal gland when directed to do so by the brain's "master clock." The master clock is re-set by exposure to light and coordinates cellular clocks throughout the human body. Melatonin levels in the blood increase to signal the onset of biological nighttime during each 24-hour period and decrease at the start of biological daytime, said Wright.

Those who took the caffeine pill under low-light conditions were found to have a roughly 40-minute delay in their nightly circadian rhythm compared to those who took the placebo pill under low light conditions, said Wright. The magnitude of delay from the caffeine dose was about half that of the delay induced in test subjects by a three-hour exposure to bright, overhead light that began at each person's normal bedtime.

The study also showed that bright light alone and bright light combined with caffeine induced circadian phase delays in the test subjects of about 85 minutes and 105 minutes respectively. There were no significant differences between the dim light/caffeine combination and the bright light/placebo combination. Nor were there significant differences between the bright light/placebo and bright light/caffeine combinations. The results may indicate a "ceiling" was reached in the phase delay of the human circadian clock due to the external factors, Wright said.

In addition, researchers at O'Neill's lab at the LMB in Cambridge used "reporter" genes that made cells glow when the clock genes were expressed to measure changes caused by caffeine. O'Neill's group showed that caffeine can block cell receptors of the neurotransmitter adenosine, which normally promotes sleep and suppresses arousal.

The results may help to explain why caffeine-drinking "night owls" go to bed later and wake up later and may have implications for the treatment of some circadian sleep-wake disorders, said Wright.

The new results could benefit travelers. Properly timed caffeine use could help shift the circadian clocks of those flying west over multiple time zones, said Wright.

In a 2013 study, Wright and his research team showed one week of camping in the Rocky Mountains with no artificial light, not even flashlights, synchronized the circadian clocks of the eight study subjects with the timing of sunrise and sunset.

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Tips to beat insomnia

This article gives 10 tips to help you beat insomnia.

Insomnia is the inability to get enough sleep needed to wake up feeling refreshed and well-rested.  Millions of people are suffering from this sleeping disorder.   You can cure insomnia without the additional cost of medication with just little changes in your lifestyle.

1. What you drink and eat before bedtime are also factors that can induce insomnia.  Cut down on alcohol, and do not eat heavy meals before bedtime.  Stick to light snacks and chamomile tea.Cut the caffeine – caffeine is a stimulant.  Cut down on other drinks and foods that have caffeine also, like sodas, teas, and tiramisus.  Coffee should be drank in the morning or at least eight hours before sleep.
2. Keep a quite, dark, and cool bedroom – an uncomfortable sleeping area will not induce sleep. Noise, light, and heat interfere with sleep.
3. The bed is for sleeping and sex – train your brain and body that the bed is for sleeping and sex. Doing office work and reading in bed is a no-no.  The goal is to associate the bed with relaxation and sleep.  Avoid watching TV while lying down in bed, watching TV stimulates your brain to think.  It may make your eyes tired, but the brain is busy converting images to thoughts.  Better yet, transfer the TV to the living room.
4. Avoid naps – try hard not to get that super nap in the afternoon. Naps disrupts sleep at night.  If you really can’t avoid it, limit it to 30 minutes before 3 pm.
5. Quit Smoking – nicotine, like caffeine, is a stimulant. The more you smoke, the more awake you’ll be.  Aside from the hazards of smoking, quitting will do wonders on your sleeping habits.
6. Change the way you think about insomnia – self-defeating thoughts help fuel insomnia. Think positive.  Instead of thoughts like “It’s the same every night,  another night of misery’, think this way instead “This does not every nught, some nights I get enough rest.”  Don’t worry too much, quit this mental habit.
7. Do away with stressful situations before bedtime – avoid heated discussions, heavy mental activities, even strenious activities before bedtime. Try some relaxing activities instead, listening to soft music with keeping the lights low will help in relaxing the brain.
8. Ban Blue Light in the bedroom – Short waves from blue light interferes with sleep. Use devices that have blue light an hour before going to sleep.  This includes TV, cellphones, and digital clocks.
9. Fat or Flat – not the body types, this refers to pillows. The discomfort you give your necks affects the quality of sleep, aside from having a sore neck upon waking up.  Pillows should be just the right size.  Side sleepers should have their nose align with the center of the body while sleeping.  Stomach sleeping should be avoided as this cranes the neck.
10. Control your body clock – go to sleep and wake up around the same time daily, irregardless if its a holiday or a weekend the next day. Our bodies have biological clocks and it is light regulated.  Try getting a ray of sunshine the minute you wake up, for 5 to 30 minutes.

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How to get good sleep if you do shift work

This article explains why shift work can hurt your sleep and gives tips on what to do if you do shift work.

If you work a non-traditional shift like the night shift or rotating shifts, you may be missing out on more than daylight and watching your kids’ soccer games. You could be missing out on sleep and better health.

Night shift workers who have trouble sleeping may have a condition known as shift work sleep disorder.

“Working non-traditional shifts interferes with the body’s circadian rhythms,” says sleep expert Tina Waters, MD. “Most of us are awake during the day because our body’s internal clock is keeping us awake. So no matter how tired you are after working all night, your awakening signals will conflict with your desire tosleep.”

Fortunately, there are some lifestyle changes that can help. But first, let’s look at the problems this disorder can cause.

Why shift work sleep disorder can be hazardous to your health

Studies have shown that lack of sleep can lead to other health issues. Some people develop gastrointestinal distress or metabolic disorders, such as diabetes. Others may develop heart disease.

“There was also a large study done on nurses who worked the night shift in which they were found to have a higher prevalence of infertility and even cancer,” Dr. Waters says.

From a non-health perspective, working alternate shifts can make it difficult to lead a balanced life. “If you’re a spouse or a parent, there are things going on during the time you need to be sleeping,” Dr. Waters says.

Do you have shift work sleep disorder?

Not all shift workers will develop shift work sleep disorder.

If you’re having trouble sleeping and you think this disorder could be the culprit, expect your doctor to first run some tests to rule out other underlying sleep disorders, such as sleep apnea or narcolepsy.

“It’s also a good idea to keep a sleep diary of which shifts you worked and what hours you slept,” says Dr. Waters. A sleep diary can help your doctor identify the problem and monitor its progression over time.

What you can do to get a good ‘night’s’ sleep

Practice good sleep hygiene. If you’re diagnosed with shift work sleep disorder, one of the most important things you can do to make sure you are getting enough sleep is to practice ‘good sleep hygiene.’ which includes:

• Establishing a regular bedtime routine and sticking to it
• Making your environment conducive to sleep (e.g., keeping your bedroom dark, cool and quiet)

Go straight to bed after work. Dr. Waters also recommends going home and sleeping as soon as your shift is over. “One of the triggers that keeps people awake is light, so it helps to decrease your light exposure at least 30 minutes before trying to sleep,” she says. “One way you can do that is to wear sunglasses on your way home, even on a cloudy day.”

Cut back on caffeine. Another thing you can do to help you get a better ‘night’s’ sleep is to reduce yourcaffeine intake. “If you’re drinking caffeine to stay awake, try not to drink any within four hours of the end of your shift to give your body time to metabolize it,” Dr. Waters says.

Set boundaries. It’s also a good idea to let people know what hours you’re working and when you will be sleeping, so they know when to leave you alone.

Get help from your doctor if you need it. If behavioral techniques aren’t helping you sleep, your doctor may prescribe melatonin to induce sleep, medications to promote wakefulness, or prescription sleep aids.

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Caffeine therapy, preemies, and sleep trouble

A study found that preemies are at risk for having sleep issues and sleep disorders later in life, regardless of any caffeine therapy they may have had in the NICU.

Using caffeine to treat premature newborns for apnea - dangerous pauses in breathing during sleep - does not have long-term harmful effects on their sleep or breathing patterns, according to research led by Children's Hospital of Philadelphia. 

But the new study also found that prematurity itself is a risk factor for sleep disorders years later. Children born preterm had high rates of obstructive sleep apnea and periodic limb movement during sleep, whether or not they had caffeine therapy in the neonatal intensive care unit.

The very idea of caffeinating fragile preemies may sound misguided. But eight years ago, an international study that compared the stimulant to a placebo found it had benefits, including relieving sleep apnea.

Still, there were lingering concerns. Caffeine works in the brain, blocking a molecule that promotes sleep. Animal studies suggest that such early biochemical tinkering can lead to permanent sleep and breathing abnormalities.

"I think we all know from daily life the effect that caffeine has on us," said lead author Carole L. Marcus, a pediatric pulmonologist and director of the sleep center at Children's Hospital. "We give the equivalent of six cups of coffee a day for a week or more - and these are little babies whose brains are still developing."

The new study, published Friday in the American Journal of Respiratory and Critical Care Medicine, tracked down 201 of the original 2006 premature babies, now ages 5 to 12. Half had gotten caffeine therapy, the other half a placebo.

For two weeks, the children wore a noninvasive sensor at night to monitor their sleep. The parents also filled out questionnaires.

There were no differences in the children's sleep patterns, including how long they took to fall asleep and how soundly they slept.

But both caffeine and placebo groups had high rates of sleep disorders. Overall, about 10 percent had periodic limb movement disorder (episodes of involuntary movement, usually of the legs), and 14 percent had obstructive sleep apnea. In general, less than 4 percent of school-age children have apnea, and 5 percent to 8 percent have the limb movement disorder.

Obstructive sleep apnea is different from the apnea of prematurity. In the obstructive form, the throat airway collapses or becomes blocked. In preemies, breathing stops because their immature nervous systems cannot yet enable continuous respiration.

Obstructive apnea can lead to daytime sleepiness, learning problems, high blood pressure, and heart disease. Limb movement disorder is less understood but has been linked to attention deficit hyperactivity disorder and a serious sleep problem called restless leg syndrome.

If caffeine isn't a culprit, why are sleep disorders common in former premature babies?

One possibility, the researchers noted, is enlarged tonsils. About a quarter of the children had already undergone tonsillectomies, the primary treatment for childhood obstructive sleep apnea.

"We're thinking the rate of apnea would have been even higher if not for the tonsillectomies," Marcus said.

The limb movement may be related, at least partly, to iron deficiency. Low blood iron levels were found in the children with the movement disorder who underwent testing.

All the children with apnea or limb movement disorder were referred for more testing and treatment, but most former preemies are not even checked for such problems. The study suggests that should change.

"We should be screening these children," Marcus said. "Then we could prevent problems, or treat them earlier."

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How caffeine disrupts your sleep

New research looks into the specifics of how late-in-the-day caffeine can disrupt your sleep at night.

You hear it all the time when it comes to sleep: Don't drink caffeine too late in the day. It's among the most common sleep tips -- and it's a good one. Caffeine, with its stimulant effects, is disruptive to good sleep. And these days, with the popularity of energy drinks and other caffeine-laden beverages and snacks, it's not difficult to wind up consuming caffeine throughout the day, even if you've set your coffee cup aside. The negative health consequences of too much caffeine also extend beyond sleep problems. Research shows that caffeine may contribute to cardiovascular problems. A recent large-scale study also suggeststhat heavy caffeine consumption -- more than four 8-ounce cups of coffee per day on a daily basis -- is linked to higher mortality rates in men and women.

But how late in the day is too late in the day to be consuming caffeine? Despite consensus about caffeine's sleep-disrupting effects, recommendations about the timing of caffeine consumption -- and when it's best to stop for the day -- can vary widely. Though an abundance of research has been conducted to establish caffeine's negative effects on sleep, very little attention has been paid to the specific timing of caffeine consumption relative to bedtime.

A new study attempts to fill in some of these important specifics about the effects of late-afternoon and early-evening caffeine consumption on nightly sleep. Researchers at Michigan's Henry Ford Hospital's Sleep Disorders & Research Center and Wayne State College of Medicine analyzed the sleep-disruptive effects of caffeine consumption at different lengths of time before bedtime. They found that caffeine consumed even six hours before bedtime resulted in significantly diminished sleep quality and sleep quantity. This is believed to be the first study to investigate directly the effects of caffeine at specific times before nightly sleep.

The study included 12 adult men and women, all of whom were healthy and were normal sleepers who in their regular lives were moderate consumers of caffeine. During the study period volunteers kept up their normal sleep routines, which included bedtimes between 9 p.m. and 1 a.m. and wake times between 6 a.m. and 9 a.m. Participants' total nightly sleep duration fell somewhere in the range of 6.5 to 9 hours per night, with no regular habit of napping during the day. Throughout the study researchers tracked sleep by having participants keep sleep diaries and by using at-home sleep monitors. Participants were given doses of caffeine in pill form as well as placebo pills, on a schedule that enabled researchers to measure the sleep-disruptive effects of caffeine taken at three different points: at bedtime, three hours before bedtime, and six hours before bed. They found significant disruptions to sleep as a result of caffeine taken at all three points:

• Caffeine consumed zero, three, and six hours before bedtime significantly reduced total sleep time. Even caffeine consumed six hours before bed reduced total nightly sleep amounts by more than one hour.
• Caffeine consumed at all three points diminished sleep quality. Caffeine taken three and six hours before bedtime, as well as caffeine consumed at bedtime, significantly increased the amount of time spent awake during the night.
• Disruptions to sleep as a result of caffeine were perceived by volunteers (as recorded in sleep diaries) for caffeine consumed at bedtime and three hours before bed, but were not reported for caffeine taken six hours before bed. However, sleep monitors measuring total sleep time, and sleep efficiency (time spent sleeping relative to total time spent in bed) showed that caffeine consumed six hours before bedtime had significant detrimental effects to both.

This last finding is especially important, because it suggests that people can't -- and shouldn't -- rely entirely on their own perceptions of how much or little caffeine affects their sleep, especially caffeine consumed in the afternoon. Even if you don't feel that late-afternoon cup of coffee has a negative impact on your sleep, this study suggests that it is likely to be interfering nonetheless. This is one reason that I have long recommended a 2 p.m. cut off time for caffeine consumption.

Remember, limiting caffeine doesn't mean removing it entirely from your daily routine. A moderate amount of caffeine, consumed at the right times, can be useful and evenhealthful, stimulating alertness and energy. These new findings provide us with some really important specifics about just how significantly late-in-the-day caffeine can undermine a good night's sleep. Want to enjoy your coffee without wrecking your sleep? Follow these basic suggestions for consuming caffeine in a sleep-friendly way:

Stick to a 2 o'clock cut off. As this current study shows, late-afternoon caffeine can cause problems for your sleep, even if you aren't aware of it. To avoid sleep disruption, restrict your caffeine consumption primarily to the morning hours. If you do have a midday cup of coffee, make sure to drink it before 2 p.m.

Taper caffeine as the day progresses. Start your day with your most highly caffeinated beverage and ease up on the caffeine as the morning goes on. First thing in the morning is likely when you'll crave caffeine the most, and when it can do you the most good in terms of boosting energy and shaking off the effects of a night's sleep. Switch over to tea or decaffeinated coffee as the morning continues, to keep overall daily caffeine amounts moderate and be comfortably caffeine-free by mid-afternoon.

Avoid jumbo drinks. These days, everything seems to be "super-sized" -- and caffeinated drinks are no exception. From a 20-plus-ounce latte or soda to a caffeine-packed energy drink, a lot of caffeine products deliver way more of the stimulant than is healthful. Stick to something much closer to the old-fashioned 8-ounce cup, and savor it.

Don't ignore your sleep problems. Being tired makes us more likely to feel the need for caffeine, and that extra consumption can in turn make sleep problems worse. Avoid this sleep-disruptive cycle by making sleep a daily priority. Practice good sleep hygiene and talk to your doctor about how you are sleeping, particularly about any problems that arise.

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Sleep deprivation epidemic in teenagers, study claims

A study claims that there is currently an epidemic of sleep deprivation among teenagers and discusses how this is harmful to their health.

Caffeine, late nights and lack of sleep are just a few ways to describe the life of a typical teenager. Fortunately, a recent teen sleep study conducted at the Golden Bear Sleep and Mood Research Clinic at UC Berkeley aims to help address this problem. Allison Harvey, a psychology professor and the main investigator of the study recognizes the growth in the number of sleep-deprived adolescents and the need to do something about it.

This study has been going on for four years. Participants in the study must be between the ages of 10 and 18 and experience at least one problem relating to emotional health, social aptitude, behavioral irregularity or academic achievement. They also must report having problems sleeping at night. If all criteria are met, they are then invited to a sleepover at the UC Berkeley sleep lab for observation.

Researchers of the study used many methods for improving sleep among the teenage participants. For instance, common methods included motivation interventions and chronothereapy — a type of therapy that involves controlling sleep cycle times as well as the amount of light present — in order to adjust the participants’ circadian rhythm, the internal clock that regulates our biological functions every 24 hours.

The aim of the study was to try to shift the bedtimes of the teenagers. To do so, researchers manipulated melatonin — a hormone which aids in sleep and wake cycles. Once the participants arrived at the campus for the sleepover, they were expected to complete a six-week intervention. The intervention included sessions with a sleeping coach, interviews, saliva samples as well as monitoring activity levels through a special watch known as the Actiwatch.

The study wouldn’t have been possible without the undergraduate student research assistants, whose help includes everything from helping with recording, monitoring Actiwatch, being a morning or night buddy for the participants and having an active role in the biomeasures and outreach group.

Grace Wang, an undergraduate student majoring in psychology, molecular biology and nutritional science, has been an active member of the research assistant team for the study.

“More and more people realize how important sleep is and how important it is to set a regular sleep cycle. Perhaps it would be harder for the teenaged generation to understand, acknowledge and actually implement this into their schedules as they have a lot of things on their plates: clubs, activities, homework, etc.,” Wang said, who is no stranger to unhealthy sleeping cycles herself, in an email interview.

However, sleep-deprived teenagers are not only exclusive to the UC Berkeley campus. Ariel Sim, a third-year UC Davis statistics major and economics minor, has the tendency to calculate the number of hours of sleep she will be getting, though sadly it’s not nearly enough. Just like many students found over all sorts of campuses, Ariel is involved in not only her academics, but other activities as well.

“I am a student leader at a Christian fellowship on campus. I also have to work as much as I can without sacrificing schoolwork to cover rent, tuition, bills, insurance, groceries and any other living expenses. While I have a lot of responsibilities that take up my time, I also suffer from mild insomnia. Perhaps, that’s why I don’t get an ‘ideal’ amount of sleep or ever feel fully rested,” Sim said in an email interview.

Dr. Irwin Feinberg and Dr. Ian Campbell, both from the UC Davis Sleep Research Lab and the Department of Psychiatry and Behavior Sciences are also interested in studying sleep deprivation among teenagers. Both are involved in a sleep need study in adolescents and how the need changes from the ages of 10 to 18 years old.

“There is a decreased need of sleep across adolescence from 12 to 16.5 years, and right now the recommended hours of sleep for teenagers is nine to 10 hours a night,” Dr. Campbell said.

Feinberg and Campbell’s findings lead the researchers to believe that adolescents need less recuperation during the night if they achieve it through naps during the day. Because these findings are not yet conclusive, they are working on teasing out the details.

So if you have brothers or siblings at that age or care for kids yourself, and if they are falling asleep during the day, then most likely they are sleep-deprived. According to both Dr. Feinberg and Dr. Campbell, it is equally important that teenagers develop a regular sleeping schedule regardless of the weekday or weekend.

As a rule of thumb, it is important to try to ensure that teenagers are well-rested in order to have a healthy lifestyle, but in the process of ensuring their sleep, don’t forget to catch some shut eye yourself.

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Lack of sleep is a health issue for adults

This article discusses how lack of sleep is a huge issue for adults, and what those who aren't getting enough sleep should to do fix it.

America is full of sleepy people.

Adults should get between seven and nine hours of sleep each night, but most average between five and six, according to Shari Newman, clinical manager of sleep services at Spartanburg Regional Healthcare System

“We are sleepier today than we have ever been before,” Newman said. “Sleepy is an epidemic.”

When we are sleepy, we don't exercise as we should. We eat too much thinking it will give us energy to get through the day and we drink coffee and other caffeine-heavy drinks because we need that added boost, which only causes us to have trouble sleeping at night. The problems reoccur the next day.

“Sleepiness is adding to the obesity problem,” said Newman, seated in a room at North Grove Medical Center in Spartanburg. The room resembles a small hotel room instead of a typical doctor's office exam room. A tidy bed with white sheets sits against one wall. A TV sits in one corner. A bathroom, complete with a shower, is connected.

Newman said as many as 3,000 people stay in one of these 12 rooms each year. They come in around 8:30 p.m., go to sleep and leave the next morning around 6:30 a.m. While they sleep, doctors analyze their sleep patterns, studying brain waves and any breathing irregularities. There are 88 types of sleep disorders, Newman said.

The average adult spends a third of his life sleeping, according to the National Sleep Foundation. If you're 75 years old, that means you have slept for 25 years. How we sleep and how often we sleep affects the other two-thirds of our life, studies say.

Not only can sleepiness lead to obesity, studies have found other relationships between the quantity and quality of one's sleep and health problems. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes, according to the National Sleep Foundation. If you're sleepy, you can have a negative mood and behavior, decreased productivity, and safety issues in the home, on the job and on the road. A recent study by the American Academy of Pediatrics found that children who do not adhere to a regular bedtime are more likely to exhibit behavior problems during the day.

“We know sleepy folks really are at risk,” Newman said. “You have to plan for good sleep and make sleep the priority it needs to be.”

She adds that you should be able to lie down and go to sleep within 10 minutes and wake up without needing an alarm clock.

“If that's not happening, why? What is going on with your sleep?”

If you have trouble falling asleep at night, consider these tips provided by Spartanburg Regional Sleep Services:

* Lie down when you feel sleepy. If you don't fall asleep within 30 minutes, don't keep looking at the clock. Get up and go to another area where it's nice and quiet and relaxing. When you feel sleepy again, go back to bed. If you keep tossing and turning, you get anxious and frustrated and it's not going to happen.

* Go to sleep and get up at the same time everyday, even on weekends. “A lot of us try to catch up on sleep over the weekends. But sleep is not money, you can't save it up or put it in a bank. You have got to do it everyday.”

* Do not have caffeine within six hours of bedtime. Caffeine is a drug and it takes longer to clear from your system than a lot of people realize.

* Add exercise to your daily schedule. Exercise can deepen your sleep

• Insulate your room against sound and light
• Keep your room temperature moderate. Exceedingly warm or cold temperatures can disturb sleep. Generally, we sleep better when it's cooler.
• Consider eating a light, caffeine-free snack before bedtime. Both hunger and excessive fullness can disturb sleep.
• Avoid excessive liquids in the evening so you don't have to go to the bathroom in the middle of the night.
• Don't smoke tobacco.
• Avoid alcohol, especially in the evening. Alcohol may help you fall asleep more easily, your sleep will be disturbed later by the alcohol.
• Keep work materials such as computers and television out of the bedroom.

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The best beauty tip is to get enough sleep

Sleep deprivation results in physical changes in the face to indicate tiredness. To avoid this, people need to get adequate sleep.

A small new study now confirms that your best beauty trick is to get a good night's sleep.

Findings revealed what you've probably seen in the mirror after a rough night: sleep-deprived people look more, shall we say, worn-out, with redder, more swollen eyes, darker under-eye circles, more wrinkles and droopier eyelids and mouths than their well-rested selves.

People also looked sadder when sleep-deprived than after a normal sleep, and this apparent sadness was related to looking fatigued, the researchers said.

"Since faces contain a lot of information on which humans base their interactions with each other, how fatigued a person appears may affect how others behave toward them," said Tina Sundelin, author and doctoral student in the department of psychology at Stockholm University in Stockholm, Sweden. "This is relevant not only for private social interactions, but also official ones such as with health care professionals and in public safety."

To conduct their research, Sundelin and a team from Karolinska Institute in Stockholm recruited 10 subjects, who were photographed on two separate occasions: after eight hours of normal sleep and after 31 hours of sleep deprivation. The photographs were taken in the laboratory at 2:30 pm on both occasions.

Forty participants rated the 20 facial photographs with respect to various facial cues, fatigue, and sadness.

In a separate study announced earlier this year, University Hospitals Case Medical Center in Cleveland, Ohio found that poor sleepers showed "increased signs of skin aging and slower recovery from a variety of environmental stressors," such as ultraviolet radiation, the researchers said.

If you struggle with getting quality beauty sleep, WebMD and the Mayo Clinic offer the following tips to boost your slumber:

Stick to a regular sleep schedule, even on weekends. Eat well, and avoid caffeine in the evenings or overeating before bedtime. Also try sleep accessories, such as a white noise machine or ear plugs, to block out distractions.

Exercise during the day, which can aid sleep, and try to clear your mind from too much clutter before bedtime by writing in a journal beforehand, for example.

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Most common migraine trigger is stress

General practitioners in the UK claim that stress is the most common trigger for migraines.

Stress has been blamed as the most common trigger for Migraines, according to GPs.

Certain foods like cheese and chocolate, excess caffeine intake or withdrawal and drinks containing Alcohol are also common triggers for migraines too. 

What’s more, 37 per cent of GPs believe that prevalence of migraine is probably on the rise, according to the research from Imigran Recovery.

Classed as among the most disabling illnesses by the World Health Organization, migraine is likened to the pain of childbirth by 44 per cent of GPs.

Despite this, almost half of GPs report that people often struggle with migraine for too long before seeking advice or taking action. This also applies to diagnosis, with at least 50 per cent of patients estimated to be undiagnosed.

Media medic and practising GP, Dr Sarah Jarvis said: “The impact of stress on our Health can never be underestimated. Where there’s a migraine attack, then for a lot of my patients, there’s normally stress involved. Certainly, there are a number of reasons stress may have increased over the years, including the economic downturn to name but one. As a result, migraine prevalence may be increasing and I have seen this among my own patients."

More than half of GPs agree that sufferers are not doing enough to avoid migraine triggers and, as a result, some migraine sufferers can go their whole life without getting their condition under control. Without changes in lifestyle, avoiding triggers and taking medication, migraine cannot be fully controlled, according to 46 per cent of GPs.

Dr Sarah Jarvis continued: “Avoiding stress can be difficult, but it is only through sustained lifestyle changes, alongside medication, that migraine can be controlled. Treatments, such as sumatriptan-based products, can relieve symptoms of a migraine attack, but it’s also important that patients take preventative steps between Migraines.

"I often suggest starting with a migraine diary to help pinpoint the triggers. Almost always small lifestyle changes will help, for example taking regular exercise, regular sleeping habits, eating a healthy Diet and avoiding caffeine.”

GPs also report a lack of patient awareness about treatments, with 77 per cent believing that migraine sufferers are unaware of the range of treatments available. Often sufferers have misplaced faith in painkillers, unsuccessfully trying to control the condition. Analgesics, such as paracetamol, ibuprofen and aspirin, are overused by some migraine sufferers, according to 87 per cent of GPs. As a result, three quarters agree Medication Overuse Headache can be common amongst sufferers.

Despite their overuse, nearly three quarters of GPs believe analgesics provide insufficient relief for some migraine sufferers. As a result, treating and diagnosing migraine can be frustrating, according to 65 per cent of GPs, and 35 per cent believe it is still a poorly understood condition.

According to a separate study of 3,000 migraine sufferers by Imigran Recovery, 86 per cent of sufferers take no preventative action between migraine attacks. This could explain why nearly half of migraine sufferers feel helpless, believing that migraine is untreatable.

It’s no wonder then that more than a quarter of migraine sufferers believe their life would be happier if they could get control of migraine and more than a fifth believe their life would be significantly improved.

Experts believe that the widening of blood vessels in the brain causes the throbbing pain of migraine.  

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Ways to get children to sleep more

This article discusses why children may not be sleeping much and how to get them to sleep more.

Asking sleep experts for advice on how to put children to bed often feels like an exercise in futility. The standard tips are banal and predictable: avoid caffeine; remove the TV from their bedroom; don’t sleep on a full stomach; put up dark blinds. You have the feeling the experts are holding out on us—there has to be something more. And there is. Here’s the stuff they’d love to tell you, if they weren’t afraid of overwhelming you with science.

• Ever wonder why most people sleep better when their bedrooms are cool? It’s because the circadian rhythm system that helps regulate sleep cycles is not just light sensitive, it’s temperature sensitive. Anything above a neutral air temperature both slows the body’s initiation of sleep and changes sleep patterns—a hotter room means an increase in non-REM sleep.

• 77 percent of children use television as part of their pre-bedtime routine. Sitting still and vegging out for half an hour should, theoretically, help a child unwind, as long as they’re not watching a show that excites them too much. However, the brightness of the screen undermines the theory. The light from a television or computer can delay both the necessary drop in core body temperature and melatonin production—and thus delaying sleep onset—by two hours.

• We’re all familiar with the agony of being super exhausted, yet not being able to fall asleep for hours. What gives? It’s because after just a few days of shortened sleep, the brain starts making extra stress hormone cortisol. It takes six times as long for this stress hormone to drop to a low-enough level that sleep is possible.

• In one study of 170 children, those in white-collar families tended to be in bed later and get up earlier than those in working-class families. Yet they actually got more actual sleep. How is that possible? It’s because their bedtimes and wake-times were more consistent; they stuck to their routine. This made their sleep more efficient—they rolled around in bed far less.

• Inconsistent bedtimes are, for all practical purposes, homemade jet lag—the desynchronization of the two systems that regulate sleep, the circadian rhythm and the homeostatic pressure system. Staying up three hours later on weekends is equivalent to flying across three time zones every weekend.

• With children averaging three hours of television per day, it’s hard to make the case children are universally overscheduled. But the most driven children are the most overscheduled—and the most sleep deprived. In some ways, these busy overachievers are those who concern the experts the most. According to University of Minnesota’s Dr. Kyla Wahlstrom, a motivated student can sacrifice sleep to maintain high GPAs, but she may pay for that success with higher levels of depression and stress. Teen boys who have a high number of extracurriculars are significantly more likely to be involved in a fall-asleep car crash. And those with part-time jobs both sleep less and have lower grades.

• For the majority of kids, rather than thinking it’s a choice between sleep and activities, the opposite is true: Students who sleep more are involved in more afterschool activities—with no detriment to their grades. They have the energy to be involved. Schools that have delayed start times have seen their students sleep more and increase their participation in sports and extracurriculars.

• Naps are not quite the salve we imagine. They appease the homeostatic pressure system, but not the circadian. You wake up feeling better—a two-hour nap is equivalent to 150 mg of caffeine—but naps do nothing to repair diminished cognitive functioning. The intellect is just as dulled after the nap as before. Kindergartners who take long naps, for instance, do worse on puzzle-solving.

• 16 percent of kids snore a few times a week. As recently as 2002, the American Academy of Pediatrics opined that children’s snoring was a benign condition not warranting treatment. Just five years later, researchers now caution that kids’ snoring is not like adult snoring at all—even a little snoring is a major cause for concern, because their developing brains can be deprived of oxygen.

• Common sleep disorders such as nightmares, restless leg syndrome, and frequent night waking can have a startlingly negative impact on children’s development—from using drugs at 14 to having clinical-level anxiety as adults. Research by University of Michigan’s Dr. Ronald Chervin indicates as many as 25 percent of kids diagnosed with ADHD have an underlying sleep disorder causing their symptoms. If treated for their sleep disorder, the ADHD would magically disappear. Despite the risks posed by sleep disturbance, the number of children treated for them is “vanishingly small.” Parents should consult a qualified sleep specialist—few pediatricians have expertise with sleep problems. Waiting to see if a child grows out of a sleep problem isn’t the answer.

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More back to school sleeping tips for kids and teens

This article discusses great back to school sleeping tips for children and teenagers to help the transition from summer to healthier sleep habits for school.

Sleep experts generally advise that a consistent bed time is very important to maintain good sleep habits. But summertime can mean that consistency doesn’t happen as kids may stay awake later at night. A recent study in the Journal of Epidemiology and Community Health suggests consistency of kids’ bedtimes is just as important for their developing brains as the number of hours of sleep they get. The results showed that at age 7, not having a regular bedtime was related to lower cognitive tests scores in girls for reading, math and spatial skills, but not for boys.

As the new school year approaches, Mohsin Maqbool, M.D., Director of the Pediatric Neurology Sleep Center and Laboratory on staff at the DMC Children’s Hospital of Michigan offers the following tips to help kids and teens develop good sleep habits.

• Go to bed in a timely manner to assure sufficient sleep duration. That is the key to getting up on time in the morning, refreshed.
• Keep consistent bedtimes and wake times every day of the week. Late weekend nights or sleeping-in can throw off a sleep schedule for days.
• The national sleep foundation suggests that 5- to 12-year-olds need 10 to 11 hours of sleep every day.
• A child’s bedroom should be cool, quiet and comfortable. Children who stare at clocks should have their clocks turned away from them. Bedtime should follow a predictable sequence of events, such as brushing teeth and reading a story.
• Avoid spending lots of non-sleep time in bed — spending hours lying on a bed doing other activities before bedtime keeps our brains from associating the bed with sleep time.
• Adolescents can benefit from a daytime nap. A short nap (20 to 30 minutes) in the afternoon has shown to improve physical efficiency and cognitive performance. The key here is that the nap should not be longer than 45 minutes or else grogginess kicks in.
• Avoid high stimulation activities just before bed, such as watching television, playing video games, communication with friends, or exercise. It is especially important to avoid these activities during a nighttime awakening. It is best not to have video games, televisions, computers or phones in the child’s bedroom.
• Avoid caffeine (sodas, chocolate, tea, coffee) in the afternoons/evenings. Even if caffeine doesn’t prevent falling asleep it can still lead to shallow sleep or frequent awakenings. Caffeine should be avoided within 4 to 6 hours of bedtime.
• If a child is awake in bed tossing and turning, it is better for them to get out of bed to do a low stimulation activity, (i.e., reading) then return to bed later. This keeps the bed from becoming associated with sleeplessness. If the child is still awake after 20 to 30 minutes, spend another 20 minutes out of bed before lying down again.

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Everything you should know about migraines

This article discusses many aspects of migraines such as what causes them and how to treat them.

Migraines can loosely be described as recurrent moderate to severe headaches that is typically unilateral, that is, pain occurring on side of the head. Associated symptoms may include nausea, vomiting, photophobia (increased sensitivity to light), phonophobia (increased sensitivity to sound) and the pain is generally aggravated by physical activity. Up to one-third of people with migraine headaches perceive an aura: a transient visual, sensory, language, or motor disturbance which signals that the headache will soon occur. Occasionally an aura can occur with little or no headache following it.

What causes migraines?

The underlying causes of migraines are unknown. However, they are believed to be related to a mix of environmental and genetic factors. They run in families in about two-thirds of cases and rarely occur due to a single gene defect.

There have been stipulations that migraines are caused by expanded blood vessels in the brain. However, the pain of migraine headaches might not be caused by expanded blood vessels in the brain, as previously thought. Instead, the real culprit may be overactive pain-signal firing in brain cells, new research suggests. These findings were published on April 9th in the journal Lancet Neurology, come from studying the brain scans of patients as they were suffering from a migraine.

Moreover, there are several treatments being developed that could address this signaling and, in turn, help treat migraine pain. However, further studies are needed to confirm that the overactive signaling is a cause of migraine pain.

How can migraines be cured?

Preventive migraine medications are considered effective if they reduce the frequency or severity of the migraine attacks by at least 50%. Common drugs used in Ghana to help with the pain are Cafergot (combination of drugs; ergotamine tatrate and caffeine), topiramate, propranolol, and metoprolol. Other household methods that can help are as follows:

a. Getting a good night’s sleep

b. Keep the room dark

c. Take Caffeine; it's a paradox of headaches: ingest too much caffeine and you may get a headache, but take a little bit and it can help make the pain disappear

d. Ice packs. Lie down and put an ice pack or cold compress on your head. Close your eyes while doing that.

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AAP suggests avoiding specific activities before sleep

The American Academy of Pediatrics suggest that adults and children avoid certain activities before bedtime listed below. Avoiding these activities will lead to better sleep.

Your behavior and activities before bedtime can affect how well you're sleeping at night.

The American Academy of Pediatrics offers suggestions for better sleep:

• Don't drink alcohol within at least four hours of bedtime.
• Cut out all caffeine at least four hours before bedtime.
• Stop eating spicy, heavy foods at least four hours before bedtime.
• Don't exercise heavily at least two hours before bedtime.
• In the hour before bedtime, avoid activities such as watching TV, playing video games or having in an argument.

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Sleep Tips for Teenagers and Young Adults

Many teenagers don't get enough sleep per night and this results in negative health outcomes. This article discusses how teenagers and young adults can get better sleep patterns to avoid the negative health consequences.

Getting less than four hours of sleep every night and waking up early the next day almost seems to be the norm for many Singapore teenagers. Sleep problems can dampen your mood, zap your energy and reduce your concentration in school. Some gain weight or become depressed.

"Studies have shown that people who sleep less than four hours have higher mortality rates than those with seven-eight hours of sleep," says Dr Toh Song Tar, Consultant ENT Surgeon, Department ofOtolaryngology and Sleep Disorder Unit, Singapore General Hospital (SGH).

During sleep, the body releases a growth hormone that is important for physical growth in children and teens. Teenagers should get eight to nine hours of sleep every night, adds Dr Toh. Otherwise their physical growth may be affected.

So what causes teenagers to lose sleep?

Youths generally cite the following causes for their sleep problems:

• Worrying over unfinished business (school work, tests and exams)
• Playing video games late at night
• Online chats with friends
• Difficulty falling asleep (insomnia)
• Watching late-night television
• Stress

But there is also a biological explanation for the "sleep late, wake up early" syndrome in teenagers. The onset of puberty and a teenager's penchant for late nights may cause the body to delay melatonin production, a hormone which induces sleepiness and regulates sleep patterns.

Myths about sleep

• Loss of sleep can be compensated

Sleep debt cannot be compensated and chronic sleep deprivation can lead to obesity, hypertension and heart disease.

• Drinking alcohol can make you sleep better

Drinking alcohol at night may make you feel drowsy and sleepy, making it easier for you to fall asleep. But it will reduce REM sleep or deep sleep and cause multiple awakenings at night, thus affecting your overall sleep time and sleep quality. Over time, one would also need more and more alcohol to get to sleep.

• Exercising can overcome sleep problems

Depends on what time you exercise. Late-night exercising may not help with insomnia. At night, body temperatures normally fall as you prepare to sleep, while rigorous exercise temporarily raises your body temperature and keeps you wide awake. Avoid exercising at least four hours before bedtime.

6 tips to overcome sleep problems

1. Stay away from bright lights at night

This means stop watching television and playing computer games by a certain time. Avoid brightly lit objects such as mobile phones and iPads because light sends false messages to the brain that it is still day, and causes a delay in melatonin production.

2. Keep your computer or laptop away from your bedroom or bed

This may reduce the temptation to start playing computer games, watch videos, chat with friends or surf the Internet.

3. Keep a to-do list

Make a list of things you have not done before going to bed. This will ease your mind and stop you from thinking about unfinished business. An overactive mind can cause sleep problems.

Related article: 16 tips to cope with stress

4. Develop a regular sleep pattern

Try to sleep and wake up at about the same time every day. A regular sleep pattern helps you sleep better.

5. Avoid coffee and caffeinated drinks up to 14 hours before bedtime.

Caffeine is a stimulant which can stay in your body for up to 14 hours. If you are sensitive to caffeine, don't drink coffee after breakfast or caffeinated drinks after lunch to avoid sleep problems.

6. Drink a glass of warm milk

Drinking a glass of warm milk is relaxing. An amino acid called tryptophan, found in milk and banana, may help to induce sleep.

"Make small lifestyle changes such as watching less late-night television and refraining from playing computer games late into the night. Sleeping pills are best avoided as they can create a dependency. Only take them if they're prescribed by a doctor," says Dr Toh.

If you suffer from snoring and persistent sleep problems, do see a sleep specialist to rule out any underlying medical causes such as sleep apnoea, a condition in which the person doesn't breathe normally during sleep.

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