Is my iPad disrupting my sleep?

This article explains how an iPad can disrupt a person's sleep.

Using an iPad or other backlit electronic tablet in the hours before bedtime not only prevents you from falling asleep, it may also affect your alertness the next day, according to a report published in the Proceedings of the National Academy of Sciences, Dec. 22, 2014. Researchers at Harvard-affiliated Brigham and Women’s Hospital found that the light emitted by the devices reset the body’s circadian clock, which synchronizes the daily rhythm of sleep to daylight. As a result, people reading e-books took longer to fall asleep and were less alert the next morning than when they read print books instead.

During the two-week study, 12 men and women read digital books on an iPad for four hours before bedtime each night for five consecutive nights. They also followed the same routine using printed books. When they read the iPad, participants were less sleepy before bedtime but were less alert the following morning, even after eight hours of sleep.

If you’re a bedtime reader who’s addicted to her iPad, don’t despair. The researchers used a 2010
iPad set at maximum brightness. Newer iPads and other e-readers have night-reading modes.

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Blue light can fight fatigue during the day

A study shows that blue light from phones and computers can alleviate fatigue throughout the day.

Researchers from Brigham and Women's Hospital (BWH) have found that exposure to short wavelength, or blue light, during the biological day directly and immediately improves alertness and performance. These findings are published in the February issue ofSleep.

"Our previous research has shown that blue light is able to improve alertness during the night, but our new data demonstrates that these effects also extend to daytime light exposure," said Shadab Rahman, PhD, a researcher in BWH's Division of Sleep Medicine and lead author of this study. "These findings demonstrate that prolonged blue light exposure during the day has an an alerting effect."

In order to determine which wavelengths of light were most effective in warding off fatigue, the BWH researchers teamed with George Brainard, PhD, a professor of neurology at Thomas Jefferson University, who developed the specialized light equipment used in the study. Researchers compared the effects of blue light with exposure to an equal amount of green light on alertness and performance in 16 study participants for 6.5 hours over a day. Participants then rated how sleepy they felt, had their reaction times measured and wore electrodes to assess changes in brain activity patterns during the light exposure.

The researchers found that participants exposed to blue light consistently rated themselves as less sleepy, had quicker reaction times and fewer lapses of attention during the performance tests compared to those who were exposed to green light. They also showed changes in brain activity patterns that indicated a more alert state.

"These results contribute to our understanding of how light impacts the brain and open up a new range of possibilities for using light to improve human alertness, productivity and safety," explained Steven Lockley, PhD, neuroscientist at BWH and senior investigator of the study. "While helping to improve alertness in night workers has obvious safety benefits, day shift workers may also benefit from better quality lighting that would not only help them see better but also make them more alert."

Researchers note that the next big challenge is to figure out how to deliver better lighting. While natural light is ideal, many people do not have access to daylight in their schools, homes or work places. In addition to improvements in daylight access, the advent of new, more controllable lighting technologies may help enable researchers to develop 'smart' lighting systems designed to maximize the beneficial effects of light for human health, productivity and safety.

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Recommendations for adapting to daylight savings time

This article provides information on how daylight savings time affects us and tips for how to acclimate to the time change.

When daylight saving time ends at 2 a.m. on Sunday, Nov. 3, that extra hour of sleep comes at the price of early evening darkness.

As we set clocks back one hour, we essentially gain an extra hour of sleep. But a Vanderbilt University Medical Center sleep specialist confirms what a lot of us already know—this change in sleep schedule can still cause a groggy and unsettled feeling come Monday morning, especially with our tendency to shift sleep patterns on the weekends.

“When we start playing around with our schedule, or have an irregular schedule staying up on weekends, we’re not allowing our clock to reset at its usual time,” said Raghu Upender, M.D., medical director of the Vanderbilt Sleep Disorders Center.

But there are ways to fight the sluggish feeling of being out of sync. Getting extra exposure to sunlight can help reset the biological clock and cope with the darker evenings. Upender’s best advice for resetting the internal clock is to get light exposure in the morning.

“It doesn’t have to be blasting sunlight. Open the curtains and turn on all the bright lights in your house, or get outside for a walk,” he said.

He says that light perception through the eye’s retina regulates the hormone melatonin, which controls the sleep-wake cycle, among other functions. Light inhibits the production of melatonin, while darkness encourages it.

“There are direct tracks from the eye to the brain structures that help sync the biological clock. This comes from our early days as humans when our only cues were the sun. Daylight hours were the times of activity and productivity,” Upender said.

This explains why we often feel more tired or groggy in the fall and winter months, when days are shorter and there are fewer hours of sunlight.

Most people adjust within a few weeks, especially with extra sunlight exposure during the day. In severe cases, sometimes called seasonal affective disorder, doctors may prescribe light therapy or melatonin hormone supplements.

Beth Malow, M.D., M.S., chief of Vanderbilt’s Division of Sleep Disorders, said trouble falling asleep or staying asleep, or feeling tired during the day may indicate a sleep disorder.

“I encourage people to discuss symptoms with their health care provider, as sleep disorders are highly treatable and can make a big difference in our health and daytime functioning,” Malow said.

Additional recommendations for good sleep:
· Establish a relaxing pre-sleep ritual, such as taking a bath, reading or listening to calm music.
· Make sure the bedroom is quiet, dark and at a comfortable temperature.
· Avoid the bright lights and stimulation of TVs, computers and other electronics before bed.
· Avoid large meals, alcohol and caffeine before bed.
· Exercise earlier in the day, not right before bed.
· Keep the same bedtime and wake time each day, even on weekends.

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Common migraine triggers to avoid

This article discusses seven common migraine triggers that those prone to migraines should avoid.

It’s estimated that 28 million americans suffer from migraines. Migraines are intense headaches that are often accompanied by nausea, vomiting and sensitivity to light. They don’t simply come and go; each migraine can last between four hours and three days. Most migraine sufferers know to avoid certain things like dairy, alcohol and food with excessive additives, but there are other external factors that could trigger a migraine. Here are some to watch out for.

1. Change in Routine

For some migraine sufferers, routine is key to keeping the headaches at bay.  Change in sleep patterns, work hours or even holidays can create stress and lead to migraines.

2. Stress

As mentioned above, migraines and stress are strongly linked. Some people report migraines start when stress reduces, sometimes leading to “weekend headaches” after a stressful work week.

3. The Environment 

High altitude, weather changes and humidity can all trigger migraines.

4. Computer Screens

Both the posture you take when sitting in front of a computer and the glare from the screen can lead to migraine pain. Be sure to sit comfortably to avoid muscle tension and use an anti-glare screen.

5. Lack of Food

Insufficient food is one of the main dietary triggers of migraines. Avoid missing meals or snacking on treats high in sugar. Eating small, nutritious snacks throughout the day can help control migraine attacks.

6. Hormonal Change (In Women)

Fluctuation in estrogen may cause headaches in women who suffer from migraines. These women often report an increase in migraines immediately before or during their menstrual cycle, when there is a major drop in estrogen levels.

7. Sensory Overstimulation

Bright lights, loud noises and unusual smells, including perfume and secondhand smoke can trigger migraines. 

Migraine triggers are unique to every individual, and can happen as early as 6 to 8 hours prior to a migraine attack.

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Light at night may cause depression for those with sleep apnea

Research claims that dim light at night can increase depression for people who have obstructive sleep apnea.

New research suggests the estimated 12 million Americans who have obstructive sleep apnea should sleep in a very dark room.

Scientists at Ohio State University Wexner Medical Center have found exposure to dim light at night can interact with sleep apnea and lead to increased levels of depression and anxiety in mice.

“Although it is unclear at the present time whether sleep apnea causes depression, both conditions are commonly seen together in patients. Our research suggests that sleeping even with a minimum amount of light may increase symptoms of depression in those with sleep apnea,” says Dr. Ulysses Magalang, director of Ohio State’s Sleep Disorders Center and a co-author of the study.

Obstructive sleep apnea is a common problem, especially among smokers and people who are overweight. The disorder causes abnormal breathing while sleeping, lowers oxygen levels and is linked to high blood pressure, diabetes, and higher risk of stroke and heart failure. The most common signs include loud snoring, daytime sleepiness, irritability and memory problems.

Magalang offers these suggestions for improving sleep and reducing light exposure at night:

• Use room-darkening drapes or shades on windows to block outside light from traffic, streetlights and neighboring buildings.
• Turn off the television, computer and other electronic devices before going to sleep.
• Choose clocks or night lights with red lighting instead of blue or green.

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Understanding jet lag may help develop drugs to help with time zone changes

A study using jet lagged mice helps researchers determine what makes people slow to adjust to jet lag and may help develop medication to make the transition easier.

New research in mice reveals why the body is so slow to recover from jet lag and identifies a target for the development of drugs that could help us to adjust faster to changes in time zone.

With funding from the Wellcome Trust and F. Hoffmann La Roche, researchers at the University of Oxford, University of Notre Dame and F. Hoffmann La Roche have identified a mechanism that limits the ability of the body clock to adjust to changes in patterns of light and dark. And the team show that if you block the activity of this gene in mice, they recover faster from disturbances in their daily light/dark cycle that were designed to simulate jet-lag.

Nearly all life on Earth has an internal circadian body clock that keeps us ticking on a 24-hour cycle, synchronising a variety of bodily functions such as sleeping and eating with the cycle of light and dark in a solar day. When we travel to a different time zone our body clock eventually adjusts to the local time. However this can take up to one day for every hour the clock is shifted, resulting in several days of fatigue and discombobulation.

In mammals, the circadian clock is controlled by an area of the brain called the suprachiasmatic nuclei (SCN) which pulls every cell in the body into the same biological rhythm. It receives information from a specialised system in the eyes, separate from the mechanisms we use to 'see', which senses the time of day by detecting environmental light, synchronising the clock to local time. Until now, little was known about the molecular mechanisms of how light affects activity in the SCN to 'tune' the clock and why it takes so long to adjust when the light cycle changes.

To investigate this, the Oxford University team led by Dr Stuart Peirson and Professor Russell Foster, used mice to examine the patterns of gene expression in the SCN following a pulse of light during the hours of darkness. They identified around 100 genes that were switched on in response to light, revealing a sequence of events that act to retune the circadian clock. Amongst these, they identified one molecule, SIK1, that terminates this response, acting as a brake to limit the effects of light on the clock. When they blocked the activity of SIK1, the mice adjusted faster to changes in light cycle.

Dr Peirson explains: "We've identified a system that actively prevents the body clock from re-adjusting. If you think about, it makes sense to have a buffering mechanism in place to provide some stability to the clock. The clock needs to be sure that it is getting a reliable signal, and if the signal occurs at the same time over several days it probably has biological relevance. But it is this same buffering mechanism that slows down our ability to adjust to a new time zone and causes jet lag."

Disruptions in the circadian system have been linked to chronic diseases including cancer, diabetes, and heart disease, as well as weakened immunity to infections and impaired cognition. More recently, researchers are uncovering that circadian disturbances are a common feature of several mental illnesses, including schizophrenia and bipolar disorder.

Russell Foster, Director of the recently established Oxford University Sleep and Circadian Neuroscience Institute supported by the Wellcome Trust, said: "We're still several years away from a cure for jet-lag but understanding the mechanisms that generate and regulate our circadian clock gives us targets to develop drugs to help bring our bodies in tune with the solar cycle.Such drugs could potentially have broader therapeutic value for people with mental health issues."

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Drug uses sensors in eye to stop migraines

A new drug uses light sensors in the eye to stop from triggers for migraines.

For many migraine sufferers, bright lights are a surefire way to exacerbate their headaches. And for some night-shift workers, just a stroll through a brightly lit parking lot during the morning commute home can be enough to throw off their body's daily rhythms and make daytime sleep nearly impossible. But a new molecule that selectively blocks specialized light-sensitive receptors in the eyes could help both these groups of people, without affecting normal vision.

"It took almost ten years to find and test a molecule that fit all the properties and acted in vivo as we wanted," says senior study author Satchidananda Panda , an associate professor in Salk's Regulatory Biology Laboratory.

Scientists have known for nearly a century that humans and animals can sense light even when they can't see. Before they've opened their eyes, and even before cells that allow vision have matured, newborn mice still scurry away from bright lights, and set their sleep-wake cycles based on the patterns of light and dark throughout the day. The same is true of many blind people-though they can't see what's in front of them, their bodies still follow daily circadian rhythms, and the pupils of their eyes constrict in response to light.

More than ten years ago, Panda's lab group discovered that melanopsin, a receptor found in neurons connecting the eyes and brain, is responsible for sensing light independently of normal vision. Since then, researchers have determined that the receptor is vital for maintaining sleep cycles and other circadian rhythms in those with healthy vision, constricting the pupil of the eye in bright light, and potentially exacerbating the light-sensitivity associated with migraine headaches. While melanopsin senses light for these non-vision purposes in the body, closely related receptors-rhodopsin and cone opsins-provide vision-forming information to the brain.

Panda figured that if he could find a compound that blocked melanopsin, but not rhodopsin or cone opsins, it could pave the way toward treating migraines or circadian rhythm imbalances. Scientists already know of one class of compounds, retinoids, which interact with opsins, but they're non-specific and so bind to melanopsin, rhodopsin, cone opsins, and a whole handful of other receptors in the body, causing widespread side effects. Panda wanted something more specific. So for ten years, his lab group, in collaboration with scientists at the pharmaceutical company Lundbeck, has attempted to find chemical compounds that specifically shut off melanopsin in animals.

In their latest search, Panda and his collaborators turned to the Lundbeck library of diverse compounds. In hundreds of 384-well plates, a team led by Ken Jones at Lundbeck tested whether each chemical from the library turned off melanopsin by measuring the calcium levels after the plate was exposed to light. When melanopsin is functioning, calcium levels increase after light exposure indicating that light has been sensed and a signal is being generated. Several compounds from the chemical library stopped this calcium increase from happening, suggesting that they were blocking the function of melanopsin.

None of these compounds looked like retinoids, so it was an exciting breakthrough, Panda says. The chemicals, dubbed opsinamides, also showed no interaction with rhodopsin or other opsins. "We wanted to make sure they were specific to melanopsin," says Panda. To find out whether the opsinamides would have a physiological response in addition to binding to melanopsin in bench experiments, Megumi Hatori and Ludovic Mure from Panda's Salk lab group next looked at whether the drug affected the pupillary constriction in mice. Normally, in extremely bright light, the pupil of the eye shrinks to its smallest size. But when the mice were treated with one of the opsinamides, their pupils didn't shrink as usual. Most importantly, the drug had no detectable effect in mice lacking melanopsin, further showing its specificity for melanopsin. Finally, newborn mice treated with the compound no longer avoided bright lights. The results, Panda says, show that the drug is stopping melanopsin from signaling the brain when the eyes are exposed to bright light.

"So far, everything known about melanopsin has been discovered using knock-out mice that completely lack the receptor," says Panda. "So this offers a new way to study the protein." Kenneth Jones, the former project head at Lundbeck, notes that "the two compounds require further optimization in anticipation of clinical testing but are extraordinarily useful for research purposes and as leads in the discovery process." Co-author Jeffrey Sprouse has co-founded a start-up company, Cyanaptic, to do just that.

Once more effective compounds are developed, Panda expects that they could eventually have utility in a variety of clinical settings. "There are many people who would like to work when they have migraine pain exacerbated by light," he says. "If these drugs could stop the light-sensitivity associated with the headaches, it would enable them to be much more productive."

Moreover, Panda says, the drugs could help shift-workers set their sleep schedules without exposure to sunlight interfering with their circadian rhythms. His lab group doesn't yet have results on how the drugs affect circadian rhythms, but based on the known mechanisms of melanopsin, Panda says that it is likely the new opsinamides alter sleep.

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Study: The color of a night light can alter your mood

According to a recent study, mood at night can be affected by the color of a night light.

When it comes to some of the health hazards of light at night, a new study suggests that the color of the light can make a big difference.

In a study involving hamsters, researchers found that blue light had the worst effects on mood-related measures, followed closely by white light.

But hamsters exposed to red light at night had significantly less evidence of depressive-like symptoms and changes in the brain linked to depression, compared to those that experienced blue or white light.

The only hamsters that fared better than those exposed to red light were those that had total darkness at night.

The findings may have important implications for humans, particularly those whose work on night shifts makes them susceptible to mood disorders, said Randy Nelson, co-author of the study and professor of neuroscience and psychology at The Ohio State University.

"Our findings suggest that if we could use red light when appropriate for night-shift workers, it may not have some of the negative effects on their health that white light does," Nelson said.

The study appears in the Aug. 7, 2013, issue of The Journal of Neuroscience.

The research examined the role of specialized photosensitive cells in the retina -- called ipRGCs -- that don't have a major role in vision, but detect light and send messages to a part of the brain that helps regulate the body's circadian clock. This is the body's master clock that helps determine when people feel sleepy and awake.

Other research suggests these light-sensitive cells also send messages to parts of the brain that play a role in mood and emotion.

"Light at night may result in parts of the brain regulating mood receiving signals during times of the day when they shouldn't," said co-author Tracy Bedrosian, a former graduate student at Ohio State who is now a postdoctoral researcher at the Salk Institute. "This may be why light at night seems to be linked to depression in some people."

What people experience as different colors of light are actually lights of different wavelengths. The ipRGCs don't appear to react to light of different wavelengths in the same way.

"These cells are most sensitive to blue wavelengths and least sensitive to red wavelengths," Nelson said. "We wanted to see how exposure to these different color wavelengths affected the hamsters."

In one experiment, the researchers exposed adult female Siberian hamsters to four weeks each of nighttime conditions with no light, dim red light, dim white light (similar to that found in normal light bulbs) or dim blue light.

They then did several tests with the hamsters that are used to check for depressive-like symptoms. For example, if the hamsters drink less-than-normal amounts of sugar water -- a treat they normally enjoy -- that is seen as evidence of a mood problem.

Results showed that hamsters that were kept in the dark at night drank the most sugar water, followed closely by those exposed to red light. Those that lived with dim white or blue light at night drank significantly less of the sugar water than the others.

After the testing, the researchers then examined the hippocampus regions of the brains of the hamsters.

Hamsters that spent the night in dim blue or white light had a significantly reduced density of dendritic spines compared to those that lived in total darkness or that were exposed to only red light. Dendritic spines are hairlike growths on brain cells that are used to send chemical messages from one cell to another.

A lowered density of these dendritic spines has been linked to depression, Nelson said.

"The behavior tests and changes in brain structure in hamsters both suggest that the color of lights may play a key role in mood," he said.

"In nearly every measure we had, hamsters exposed to blue light were the worst off, followed by those exposed to white light," he said. "While total darkness was best, red light was not nearly as bad as the other wavelengths we studied."

Nelson and Bedrosian said they believe these results may be applicable to humans.

In addition to shift workers, others may benefit from limiting their light at night from computers, televisions and other electronic devices, they said. And, if light is needed, the color may matter.

"If you need a night light in the bathroom or bedroom, it may be better to have one that gives off red light rather than white light," Bedrosian said.

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Camping helps you feel more rested

A study claims a week of camping giving a break from artificial light helps you feel more rested.

Getting away from it all really does make you feel well-rested.

A new study published in Current Biology says camping for a week can help improve sleep by resetting the body’s natural clock.

Researchers at the University of Colorado Boulder found that spending time in the great outdoors —
and away from alarm clocks, electric lights and other modern distractions — can sync up sleep patterns to the sunrise and sunset. That’s the sleep schedule humans are meant to have, scientists say.

The study found that when artificial light is available, people tend to stay up much later than they should.

“What’s remarkable is how, when we’re exposed to natural sunlight, our clocks perfectly become in synch in less than a week to the solar day,” professor Kenneth Wright, who led the study, said in a report on the university’s website.

“Some people are morning types and others like to stay up later. What we found is that natural light-dark cycles provide a strong signal that reduces the differences that we see among people—night owls and early birds—dramatically,” Wright added.

For those who can’t take a week off to go camping, similar benefits can be achieved by turning off the lights earlier at night, dimming computer screens and by beginning the day with a walk outside.

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Tips for sleeping in the summer

This article gives tips for sleeping during summer nights when days are longer.

Those extra hours of daylight in the summer contribute to sleep problems experienced by many Americans, experts say.

The Loyola University Health System team offers tips on how to get a good night's sleep.

At least an hour before bedtime, start quieting down and relaxing. Don't exercise or do any other vigorous activities. Turn off handheld devices and remove them from the room. Darken the room and create a comfortable environment in terms of temperature, bedding, mattress and sleepwear.

Try to go to bed at the same time every night. Don't have any food and beverages for several hours before bedtime. This will reduce the chances that you'll have to get up in the night to go to the bathroom.

Make a list of worries, future errands and other things that are on your mind before you go to bed. This can help reduce anxiety, organize your thoughts and prepare you for sleep. Think twice about allowing pets to sleep with you. If they move in the night and make noise, they disturb sleep.

Some people who take medications before bed may do better to take them in the morning or the other way around, according to a Loyola news release. If you think this is an issue, talk to your doctor about changing your medication schedule.

Train your mind and body to associate the bedroom with relaxation and sleep, not exercising, playing games or watching TV. Discuss good sleep strategies with your partner. You need their cooperation for your efforts to succeed.

If your sleep problems persist, you may have a sleep disorder such as sleep apnea, the Loyola experts say. Talk to your doctor about undergoing a sleep study.

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Daylight increases sleep quality

Exposure to daylight in the workplace leads to increased sleep quality and duration.

Think of your ideal workspace. Do you prefer fluorescent lights flickering overhead, or daylight streaming in through wide windows?

If you need help deciding, consider new findings that suggest a strong link between windows in the workplace and workers' sleep, vitality, and quality of life.

In preliminary research presented this week at the SLEEP 2013 conference in Baltimore, a team led by doctoral candidate Ivy Cheung of Northwestern University found that those who had windows in the workplace slept an average of 47 more minutes per night compared to workers in offices without daylight exposure.

They also had 173 percent more white light exposure during the workday, were more physically active, and reported better sleep quality and efficiency.

"The extent to which daylight exposure impacts office workers is remarkable," said Cheung.

Cheung's study included 49 day-shift office workers, 27 of whom worked in a windowless workplace and 22 of whom worked with windows.

The participants answered the Short-Form Health Survey (SF-36) and the Pittsburgh Sleep Quality Index (PSQI), self-report questionnaires that assess their general quality of life and sleep quality, respectively.

In a subset of 21 participants, including 10 windowless workers and 11 workers with windows, researchers measured light exposure, activity, and sleep-wake patterns with actigraphy, a monitoring technique in which wrist monitors record motor activity and other sleep-related factors like light and temperature.

The workers without windows in the workplace had worse quality of life measures related to vitality and physical problems, and poorer scores on measures of overall sleep quality, sleep efficiency, sleep disturbances, and daytime dysfunction on the PSQI. No significant actigraphy results were reported.

The researchers suggest that architects and employers should take natural daylight exposure and light levels into account when considering the structural forces that motivate office workers and encourage overall health.

"Enhanced indoor lighting for those with insufficient daylight in current offices as well as increased emphasis on sufficient daylight exposure in the architectural design of future office environments may improve office workers' physical and mental well-being," they conclude.

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Technology hurting your sleep

Light from phones, tablets and computers can interfere with a person's natural melatonin production and interfere with sleep.

Smartphones and tablets can make for sleep-disrupting bedfellows. One cause is believed to be the bright light-emitting diodes that allow the use of mobile devices in dimly lit rooms; the light exposure can interfere with melatonin, a hormone that helps control the natural sleep-wake cycle. But there may be a way to check your mobile device in bed and still get a good night's sleep. A Mayo Clinic study suggests dimming the smartphone or tablet brightness settings and holding the device at least 14 inches from your face while using it will reduce its potential to interfere with melatonin and impede sleep.

The research was among Mayo Clinic studies being presented at SLEEP 2013, the Associated Professional Sleep Societies annual meeting in Baltimore.

"In the old days people would go to bed and read a book. Well, much more commonly people go to bed and they have their tablet on which they read a book or they read a newspaper or they're looking at material. The problem is it's a lit device, and how problematic is the light source from the mobile device?" says co-author Lois Krahn, M.D., a psychiatrist and sleep expert at Mayo Clinic in Scottsdale, Ariz.

"There's a lot of concern about using mobile devices and that prompted me to wonder, are they always a negative factor for sleep?" Dr. Krahn says. "We found that only at the highest setting was the light over a conservative threshold that might affect melatonin levels. If it's at the mid setting or at a low setting it's bright enough to use."

In the study, researchers experimented with two tablets and a smartphone in a dark room, using a meter on its most sensitive setting to measure the light the devices emitted at various settings when held various distances from a person's face. They discovered that when brightness settings were lowered and the devices were held just over a foot from a user's face, it reduced the risk that the light would be bright enough to suppress melatonin secretion and disrupt sleep.

Other Mayo research presented at the conference includes the finding that some sleep apnea patients may not need annual follow-up visits. Patients with obstructive sleep apnea being treated with positive airway pressure are less likely to need a yearly check-up.

The researchers suggest developing a screening tool to assess which of these patients need annual follow-up visits.

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Effects of Artificial Light on Sleep

Artificial light from electronics and energy-saving lightbulbs may be negatively effecting your sleep.

"The use of electricity for lighting is in no way harmful to health, nor does it affect the soundness of sleep," wrote Thomas Edison. However, one sleep expert says the father of the modern light bulb got it wrong: artificial lighting is one of the worst things for getting a good night's rest.

Professor Charles Czeisler from the Division of Sleep Medicine at Harvard Medical School in the US warns that exposure to artificial light after sunset is contributing to the growing problem of insufficient sleep in modern society. Furthermore, he says that sleeplessness in children may be mistaken for attention-deficit hyperactivity disorder ( ADHD).

Writing in the journal Nature, he argues that our problems are set to get worse because of the push towards adopting energy-saving light bulbs and the proliferation of smart phones, tablets and laptops.

However, one UK expert cautions that there is no evidence that people in the UK are more sleep deprived than 20 years ago.

Circadian rhythms: Telling night from day

According to Professor Czeisler, our lack of sleep can be attributed to a number of factors, including caffeine, early starts to the school and working day and long commuting times. However, he believes we sometimes fail to appreciate how much the electric light bulb has disrupted our circadian rhythms.

"As a result, many people are still checking e-mail, doing homework or watching TV at midnight, with hardly a clue that it is the middle of the solar night," he writes. "Technology has effectively decoupled us from the natural 24-hour day to which our bodies evolved, driving us to go to bed later."

He argues that there has been a 10-fold rise in the number of working adults in the US averaging less than six hours of sleep each night over the last half-century. He says that sleep deficiency and sleep disorders increase the risk of obesity,diabetes, heart disease, depression and stroke.

Energy-saving light bulbs

According to Professor Czeisler, the situation is likely to get worse once we have abandoned the traditional incandescent light bulb and switched to energy-saving light-emitting diodes (LEDs).

LEDs are used to illuminate our laptop screens, smartphones and other electronic gadgets, and have recently become a popular choice for everyday lighting.

The problem, says Professor Czeisler, is that LED white light is typically rich in short-wavelength blue light, which is known to be more disruptive to the circadian rhythm.

Medium or media?

Professor Jim Horne from the Sleep Research Centre at Loughborough University tells BootsWebMD there is a danger in singling out artificial light and illuminated devices as the cause of sleep problems. "I don't see any hard evidence that we adults in the UK are sleeping any shorter or worse than we did 20 or so years ago before the advent of these visual media," he says.

The only exception to this may be in children, he adds. "Also attributing obesity to inadequate sleep is exaggerated well beyond the facts."

According to Professor Horne, it is not the little glowing LEDs under the screen of our TVs, computers, smart phones and hand-held games consoles that are likely to be the problem, "but the messages and excitement conveyed by these media, which in my opinion has a much more powerful effect in keeping people awake than do these forms of light".

Tips for sleeping well

The Sleep Council has a series of tips for helping you get a good night's rest. These include:

• Make sure you have a good, supportive mattress
• Keep your room completely dark, using blackout curtains or an eye mask if necessary
• Make sure your room isn’t too hot or too cold (16-18°C is ideal)
• Keep clutter out of your room
• Avoid having a television or computer in the bedroom
• Turn off your mobile phone and anything with an LED display (including clocks)
• Only use your bedroom for sleep and sex, not as an extension to your living room or study.

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Migraine Triggers may not directly cause Migraines

Research has shown that migraine triggers may not be to blame for causing migraine headaches.

People who suffer from migraines often try to avoid potential triggers like bright or flickering lights or vigorous exercise. But, new research suggests that these events may not cause the painful and debilitating headaches.

"People with migraine with aura are told to avoid possible triggers, which may lead them to avoid a wide range of suspected factors," said study author Dr. Jes Olesen, with the University of Copenhagen in Denmark and a Fellow of the American Academy of Neurology, in a press release. "Yet the most commonly reported triggers are stress, bright light, emotional influences and physical effort, which can be difficult to avoid and potentially detrimental, if people avoid all physical activity."

Migraine with aura is a migraine which normally occurs with sensory warning signs like flashes of light, blind spots or tingling in your hands and face, according to the Mayo Clinic. "Aura" refers to a group of symptoms, including vision disturbances, that are a warning sign that the bad headache is coming.

A recent study showed that women who suffer from migraines with aura are at a greater risk for heart problems and blood clots.

For the study, researchers looked at 27 people who had migraines with aura who believed that bright or flickering lights, vigorous exercise or both had caused a prior episode.

They then subjected the participants to the trigger either by going on an intense run or using an exercise bike for an hour so they could reach 80 percent of their maximum heart rate. They were also exposed to bright, flashing or flickering light for 30 to 40 minutes. After each period, the subjects were monitored for three hours and asked if they had a migraine or migraine with aura.

Only 11 percent of participants said they had a migraine with aura after the light or exercise episode. Another 11 percent of people had a regular migraine.

"Our study suggests that if a person is exposed to a suspected trigger for three months and does not have a migraine attack, they no longer have to worry about avoiding that trigger," said Olesen.

Dr. Randall Berliner, a neurologist specializing in headaches at Lenox Hill Hospital in New York City, told HealthDay that the triggers may only work in specific situations. He was not involved in the study.

"Perhaps the triggers only exert their effect when the brain is already susceptible to a migraine," he said. He added that the study helps people understand the complex relationship between migraine triggers and migraines.

However, Dr. Stephen D. Silberstein, a professor of neurology at Thomas Jefferson University and the director of the Jefferson Headache Center who wrote an accompanying editorial, said to TIME that supposed triggers may in fact be symptoms of the migraine itself.

"You eat chocolate and you get a headache. Does that mean chocolate triggers the headache?" Silberstein explained. "What probably happens is the first symptom of your migraine attack is the desire to eat chocolate. Just like when you're pregnant, you might want pickles or ice cream. That's one end of the spectrum, where the desire to do something is part of the migraine attack, not the trigger."

The study was published online on Jan. 23 in Neurology.

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How to tell if your headache is a migraine

This article discusses how to tell if your headache is truly a migraine or not. Also, it discusses good ways to try and alleviate migraines.

Have you ever wondered why your headache just won’t go away? It could be because you’re not treating it correctly. There are several types of headaches, which we often confuse with one another. Each is marked by different symptoms and characteristics. In order to properly treat a headache, you must be able to identify which type of headache you’re experiencing.

Tension Headache: Tension headaches are the most common type of headache, and as many as 30 to 78 percent of the general population experience them during their lifetime. This type of headache appears periodically and can last from 30 minutes to several days. The pain is a mild to moderate pressure or tightness, which typically doesn’t interfere with daily activities. Over-the-counter pain medications can be used to treat tension headaches.

Sinus Headache: This type of headache consists of constant pressure or tenderness over the sinus areas including the cheekbones, forehead and nose. The defining factor of a sinus headache is the presence of nasal discharge, congestion, facial swelling, ear sensations or fullness and in many cases a fever. Treatments for sinus headaches can include decongestions, pain relievers or antibiotics in the case of an infection.

Cluster Headaches: This type of headache is the least common type of “headache” and its cause is unknown. Cluster headaches reoccur over a period of time. Periods can last for several weeks to months then disappear. Each attack is short lasting, severely painful and typically localized to one side of the head. There are no warning signs for a cluster headache. Treatments are available through your health care professional.

Migraines: Migraines are less common than tension headaches. Migraines can last from four to 72 hours on average. Symptoms of a migraine include moderate to severe pain affecting daily activities, nausea, vomiting, light and sound sensitivity and aura. Aura is a warning symptom that can occur before, during or after the onset of a migraine, consisting of blurred vision, blind spots, flashing dots or lights and other visual disturbances. Aura’s typically last 20 to 30 minutes.

More than 29.5 million Americans suffer from migraines, with women being affected three times more often than men. One of the reasons women are affected more by migraines is because hormone changes serve as a migraine trigger. Many women experience migraines before or during their menstrual cycle.

Identifying a Migraine

The ID Migraine Questionnaire, developed by Dr. Richard Lipton, is a simple three question test used to determine if you’re suffering from migraines or another type of headache. According to his research, if two of the three criteria are present, a migraine is likely 93 percent of the time, and if all three are present a migraine diagnosis is 98 percent likely.

• In the last three months, how disabling are your headaches; do they interfere with your ability to function? (Are you missing work, school and family activities?)
• Are your headaches ever associated with nausea?
• Are your headaches ever associated with sensitivity to light?

Migraines are often misdiagnosed as sinus headaches since they have similar symptoms. According to the American Headache Society Committee on Headache Education, 90 percent of the time a self-diagnosed sinus headache is a migraine. Less than half of all migraine sufferers have received a diagnosis of migraine from their health care provider. If you have headaches that continuously interfere with your daily life and that don’t respond to over-the-counter medicines, you may be suffering from migraines. Visit your health care professional to get the proper treatment.

Strategies for Living with Migraines

Migraine sufferers vary in their sensitivity to specific foods, and triggers to foods may take anywhere from 30 minutes to 72 hours to develop, making them often very difficult to pinpoint, says the National Headache Foundation. Experts recommend keeping a daily journal of food intake and activity can help pinpoint specific triggers. By doing this you may be able to determine a pattern and prevent future migraines. This can be time consuming, but is helpful to both you and your health care professional when determining the right course of treatment for you.

The second strategy is preventing and coping with your headaches through lifestyle change. Several triggers are out of your control including the weather, travel and odors such as cigarette smoke, but many common triggers can be controlled by adapting certain habits. Long Beach Memorial encourages you to focus on the common triggers, such as, sleep, diet, exercise, hydration and stress management.

Sleep – Feeling well-rested may keep a headache at bay. It is ideal to get eight hours of sleep each night. Try not to sleep in too late on the weekends and sleep too little on the weekdays. Make it a habit to go to bed and wake up at regular times all week long.

Diet – Keeping your meals routine also can help you avoid headaches. Delaying or skipping meals can cause your blood sugar to dip, causing the “hungry headache.” To avoid this, you should eat balanced meals throughout the day. The best diet consists of as many fresh foods as possible. You should include a good protein source at each meal/snack (i.e., milk, meat, fish) and should avoid eating high sugar foods by themselves, says the American Headache Society Committee on Headache Education. Alcohol and caffeine both can be triggers for headaches; each should be used in moderation.

Exercise - Exercise can help you fight other headache triggers such as anxiety, poor sleep, sadness, stress, and waist and weight gain. Aerobic level activity leads to an increase in natural body joy and pain control chemicals according to the American Headache Society Committee on Headache Education. However, too strenuous of exercise also can lead to a headache. Moderation is the key. For proper walking techniques visit MemorialCare.org/LiveHealthy.

Hydration - Dehydration is a risk for a headache. Weather is a headache trigger, so hydration is especially important on hot days. Prevent dehydration by drinking plenty of water.

Stress - Stress is the most commonly recognized trigger of headaches says the National Headache Foundation. Anything that increases your emotional and physical stress level can trigger a headache. Factors related to stress include anxiety, worry, shock, depression, excitement and mental fatigue. You can’t always avoid stress, but you can alter the way you respond to it. For more tips on stress management visit MemorialCare.org/LiveHealthy.

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