How bedroom color can affect your sleep

An interesting article about how the color your bedroom is painted affects sleep.

Tossing and turning at night? Staring at the bedroom walls instead of drifting off to sleep?

The problem might be the color of your bedroom.

A new survey reports that homeowners whose bedroom walls are painted light blue get the best sleep at night, an average of seven hours and 52 minutes. Purple walls were found to be the least conducive to rest, with people averaging just under six hours of sleep.

This new survey, just released by Houzz.com, was conducted by Travelodge hotel chain of 2,000 guests. Houzz is a website that monitors current trends in architecture, interior design, landscape design and home improvement.

The survey showed how room color can affect sleep, shopping habits and even sex life. Couples in room with a caramel decor reported the most sex, an average of three times a week. Not much magic happened in red bedrooms, where romance dwindled to an average of once a week, according to the survey.

"We have done a lot of spa-blue bedrooms over the last several months, especially in blue and chocolate brown combinations," says Marsha Yessick, owner of Yessick's Design Center in Chattanooga. "It is a restful color. But we've done it so much now I think all of us are trying to use some fresher colors."

Yessick says that, as homeowners look to update their blue-and-chocolate decor, they are keeping the brown tones and pairing them with green, another restful color.

Margie Burgin, owner of Chic Solutions in Hixson, says she has seen the pale blue room morph into a pale turquoise shade paired with brown.

"Now fabric companies are throwing in chartreuse in bed and window fabrics, which gives the blue shade an updated look in yellow-green. Pairing yellow-green with blue-green gives it a new twist," she says.

Ironically, the paint colors so prevalent in new home builds in Chattanooga ranked low on the list. Eric Baker, assistant manager of Sherwin Williams on Dayton Boulevard, says soft gray and taupe shades remain top choices for new home interiors as well as remodeling jobs.

"If you're staying with neutrals, green is always a soothing color to have in the bedroom," Burgin says, suggesting beige or taupe as an accent color.

"Gray has a little bit more contemporary feeling," Yessick believes. "Since we are so traditional in this area, I would say taupe is more frequently used in new homes and remodeling."

She suggests pairing a soft yellow with light gray for an updated look.

The Houzz.com survey also revealed how colors correlated with professions. For example, it found pale blue was the top choice of teachers, builders and civil servants. Bankers leaned toward a gold decor; while people in gray rooms spent the most time shopping online in bed.

CONDUCIVE COLORS

Here are study results on best colors for inducing sleep in a bedroom.

1. Pale Blue: Tops, this color was associated with feelings of calmness such as rippling water or blue sky; it's also said to help reduce blood pressure and heart rate.

2. Warm Yellow: When not used in a vibrantly bright shade, yellow calms nerves, projects a "soothing vibe."

3. Green: Respondents say they woke up "feeling upbeat and positive."

4. Silver: Silver mimics moonlight, "cues brain that it's night."

6. Orange: A surprising choice, warm shades of orange were found to relax muscles and "create a stable, reassuring atmosphere."

7. Gray: Although similar to silver, the color didn't perform as well. "Dreary and depressing, it made occupants feel emotionally isolated and uncomfortable, resulting in restless sleep," says the study.

8. Brown, cream or white: These colors were associated with "workaholics who take their work to bed with them at least three times a week."

9. Purple: Considered elegant, it also was thought to be "overly mentally stimulating." So after a busy work day, it made it difficult to turn off the mind and go to sleep.

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Study: A third of children with epilepsy also have ADHD

A study of children with epilepsy shows that a third of them also have ADHD.

In a study of the co-occurrence of attention deficit hyperactivity disorder (ADHD) and autism spectrum disorder (ASD) in early school-age children (four to eight years old), researchers at the Kennedy Krieger Institute found that nearly one-third of children with ASD also have clinically significant ADHD symptoms.

Published in Autism: The International Journal and Practice(Epub ahead of print), the study also found that children with both ASD and ADHD are significantly more impaired on measures of cognitive, social and adaptive functioning compared to children with ASD only.

Distinct from existing research, the current study offers novel insights because most of the children entered the study as infants or toddlers, well before ADHD is typically diagnosed. Previous studies on the co-occurrence of ASD and ADHD are based on patients seeking care from clinics, making them biased towards having more multi-faceted or severe impairments. By recruiting patients as infants or toddlers, the likelihood of bias in the current study is significantly reduced.

"We are increasingly seeing that these two disorders co-occur and a greater understanding of how they relate to each other could ultimately improve outcomes and quality of life for this subset of children," says Dr. Rebecca Landa, senior study author and director of the Center for Autism and Related Disorders at Kennedy Krieger. "The recent change to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to remove the prohibition of a dual diagnosis of autism and ADHD is an important step forward."

Participants in this prospective, longitudinal child development study included 162 children. Researchers divided the children into ASD and Non-ASD groups. The groups were further categorized by ADHD classification according to parent-reported symptoms of ADHD on theHyperactivity and Attention Problems subscales of theBehavioral Assessment System for Children-Second Edition, a standard assessment specifically designed to identify the core symptoms of ADHD.

Results revealed that, out of 63 children with ASD in the study, 18 (29%) were rated by their parents as having clinically significant symptoms of ADHD. Importantly, the age range for children in the study (four to eight) represented a younger and narrower sample than has been previously reported in published literature. "We focused on young school-aged children because the earlier we can identify this subset of children, the earlier we can design specialized interventions," says Dr. Landa. "Tailored interventions may improve their outcomes, which tend to be significantly worse than those of peers with autism only."

Researchers also found that early school-age children with co-occurrence of ASD and ADHD were significantly more impaired than children with only ASD on measures of cognitive and social functioning, as well as in the ability to function in everyday situations. They were also more likely to have significant cognitive delays (61 versus 25 percent) and display more severe autism mannerisms, like stereotypic and repetitive behaviors. The study findings suggest that children with the combined presence of ADHD and ASD may need different treatment methods or intensities than those with ASD only in order to achieve better outcomes.

Dr. Landa and her team recognize that this research supports the need for future prospective, longitudinal studies of attention, social, communication and cognitive functioning from the time that the first red flags of ASD are identified. Such research will lead to important insights about the relative timing of onset and stability of disruption to attention mechanisms and barriers to successful functioning in children with co-occurring ASD and ADHD.

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Why Babies in Finland Sleep in Cardboard Boxes

Finnish babies sleep in cardboard boxes and it greatly reduces their risk of dying from Sudden Infant Death Syndrome (SIDS).

In Finland expecting mothers can count on a baby shower gift from the government, ABC News reported.

The women are sent a box containing items such as reusable diapers, snowsuits, and other basic needs. The box comes with a mattress in the bottom and is meant to be used as a crib.

Finnish mothers-to-be get to choose between the box, or 140 euros.

Out of the 60,000 maternity grants that are issued every year, 40,000 of them are the care packages.

"The maternity box promotes [having a separate] bed for the newborn instead of sleeping in the same bed with other siblings and/or parents," said Mika Gissler, a research professor for the Finland National Institute for Health and Welfare.

The box may seem like a strange place for a baby to sleep, but it can greatly reduce the risk of sudden infant death syndrome.

"One thing we know about baby's sleep patterns [is that] there's a connection between [Sudden Infant Death Syndrome] and sleep environment," said Dr. Dennis Rosen, the associate medical director of Pediatric Sleep Disorders at Boston Children's hospital. "You want to keep the baby on relatively firm bedding. You don't want to cover the baby up too much...you want to keep the baby on their backs."

The government has been distributing the packages since 1937 when the Maternity Grants Act was passed in an effort to lower the infant mortality rate.

In the 1930s the mortality rate in Finland was about 65 deaths per 1,000, today that number has fallen to 3.38 deaths.

Currently, 100 percent of Finland's women receive prenatal care, which is a big jump since the 1940's when only 20 percent got help.

"[The box] can be seen as a symbol of transformation from a poor agriculture country to a [richer] industrial, welfare state," Gissler said. "It also highlights that the government's will to increase the fertility in Finland and thus it can be seen...as a guarantee for future of the country."

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Causes and Cures for Insomnia

This article discusses symptoms of insomnia as well as what could be causing it, and how to cure it.

We have all had nights when sleep will not come, but for some people not being able to sleep is a chronic condition — they suffer from insomnia.

People with insomnia may have a hard time falling asleep even though they are tired, or they may wake up in the middle of the night and then lie awake for hours, unable to return to sleep. Sometimes insomniacs do sleep, but the sleep is unrefreshing and they wake up feeling as drowsy and fatigued as if they had experienced no sleep.

Understanding insomnia

Insomnia is not about failing to get eight hours of sleep at night. Rather, it is the inability to get the amount of sleep you need to feel rested. We all need different amounts of sleep, so insomnia is defined by the quality of your sleep and how you feel after sleeping — not by how many hours of sleep you get, or even by how quickly you fall asleep. If you only sleep five hours but feel great you do not have insomnia.

Insomnia usually is not just a sleep disorder; typically, there are other causes at the root of the problem. Insomnia is often the symptom of other issues that are interfering with your ability to sleep. These issues may range from having too much caffeine during the day to medical conditions to psychological issues.

Symptoms

• Difficulty falling asleep even if you are tired
• Waking up repeatedly during the night
• Difficulty falling back to sleep once you have woken up
• Not feeling rested after sleeping
• Needing to rely on sleeping pills or alcohol to fall asleep
• Waking up too early
• Feeling drowsy, tired and irritable during the day
• Having trouble concentrating during the day

Common causes

Many of us experience temporary insomnia — the kind that lasts just for a few days and then goes away. Usually this type is due to nerves over something at work, a relationship issue that is later resolved, jet lag, or some other brief hiccup in our routine.

But when insomnia continues for weeks and months, then it is time to talk with your doctor.

• Psychological causes: Depression, anxiety, chronic stress, bipolar disorder, post-traumatic stress disorder.
• Medications: Antidepressants, cold and flu medications with alcohol, pain relievers with caffeine, diuretics, corticosteroids, thyroid hormone, high blood pressure medications
• Medical causes: Asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, cancer, chronic pain and others.
• Sleep disorders: Sleep apnea, narcolepsy, restless leg syndrome

Cures for simple causes of insomnia

• Look at your behavior — are you consuming too much caffeine (soda, coffee, energy drinks)? Try cutting back.
• If you are using alcohol or sleep aids to fall asleep, cut back. These actually disrupt sleep over the long term. Try warm milk to soothe you.
• Shut off your brain at least an hour before bed — no Internet, no TV, no computer, and no vigorous exercise within two hours of bedtime. Unwind with a relaxing book, meditation, etc.
• Keep your bedroom dark, cool and quiet. Try white noise machines, sleep masks or earplugs if need be.
• Do not smoke, especially at night. Nicotine will keep you awake.
• Keep your bedroom only for sleep and sex — not work or other activities.
• Make sure you get good exposure to natural light during the day, but minimize your exposure to artificial light at night. Maintaining this balance will help your body's natural wake/sleep cycle.

When the cause is psychological

If you answer "yes" to any of these questions, it may be helpful to see a psychiatrist regarding your insomnia issues.

• Am I under a lot of stress?
• Am I depressed? Do I feel devoid of emotion and hopeless?
• Do I have chronic feelings of anxiety or worry?
• Have I experienced panic attacks?
• Have I undergone a traumatic experience?

If the cause is chronic anxiety, depression, chronic stress, post-traumatic stress disorder, and the like, then you should consult a psychiatrist. These conditions can be treated with consultations, medication, or other therapies.

A therapist can also instruct you in relaxation techniques that can help you cope better during the day and unwind at night.

When to get help

If you answered "yes," to the questions listed under "When the cause is psychological," then you should consult with a psychiatrist. Professional insomnia treatment is also advised if you experience the following:

• Your insomnia is causing problems at work, home or school.
• Your insomnia hasn't responded to self-help tips like those listed under "Cures for simple causes of insomnia"
• Your insomnia is getting worse, occurring almost every night

Nature intended our minds and bodies to rest. If you are chronically unable to get restful sleep, get help. A good night's sleep can be an amazing restorative to your mental and physical health.

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More concussions in youth football happen during games, not practice

A new study shows that in youth football, more concussions occur during games instead of during practice.

Sports-related concussion has been referred to as an "epidemic" by the Centers for Disease Control and Prevention. Emergency department visits for concussions have increased 62% between 2001 and 2009. Despite the lack of data regarding the rates of concussions in youth football (children aged 8-12 years), concerns have been raised about the sport being dangerous for this age group. In a new study scheduled for publication in The Journal of Pediatrics, researchers analyzed the incidence rates of concussion in youth football players in this age group and found a significantly higher incidence during games compared to practice sessions.

Anthony P. Kontos, PhD, and colleagues from the University of Pittsburgh and Cornell University studied 468 participants, 8-12 years of age, from 4 youth tackle football leagues, consisting of 18 teams. Player exposures were recorded for both games and practices. There were 11,338 total player exposures during the study period, with 20 medically-diagnosed concussions involving 20 different participants; 2 concussions occurred during practice and 18 occurred during games. Players aged 11-12 years were almost 3 times more likely to have a concussion than players aged 8-10 years. The majority of concussions involved helmet-to-helmet contact, and 95% involved players in skilled positions (e.g., running back, quarterback, linebacker). The incidence rate during games was approximately 2 times higher than previously reported, whereas the practice rate was comparable or even lower than previous findings. Overall, players were 26 times more likely to suffer a concussion in a game than in practice.

In the US, approximately 3 million youth participate in tackle football. In light of concerns regarding concussions, Pop Warner, the largest organized league with 425,000 participants, recently limited contact practice time to reduce concussions. However, contact practice time is when proper tackling technique can be taught and reinforced in a controlled environment. According to Dr. Kontos, "Limiting contact practice in youth football may not only have little effect on reducing concussions, but may instead actually increase the incidence of concussions in games via reduced time learning proper tackling in practice." A better approach to reducing concussions in youth football may be to focus on awareness and education among youth football administrators, coaches, parents, and players.

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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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Sleep Disorders and Night Terrors in Children

Children with parasomnias such as night terrors often have other sleep disorders as well.

Sleep disordered breathing, periodic limb movement, and mood disturbances are common comorbidities in pediatric patients with parasomnias, researchers reported here.

Among children with parasomnia, roughly half surveyed reported snoring, mood disturbances, or demonstrated signs of obstructive sleep apnea on a pediatric sleep questionnaire, according to Arveity Setty, MD, of Cincinnati Children's Hospital in Ohio, and colleagues.

Other common co-conditions with pediatric parasomnia included breathing pauses, frequent leg movements, insomnia, and adverse effects that occurred during waking hours, Setty noted at a poster presentation at the Associated Professional Sleep Societies meeting.

Prior research has shown that sleep disordered breathing can trigger parasomnias and that treating sleep apnea can also resolve parasomnias. Parasomnias, such as night terrors, are common in pediatric populations.

Other research has also shown associations between epilepsy and parasomnias, night waking, sleep duration, and daytime sleepiness in pediatric populations.

The authors studied sleep complaints and coexisting sleep disorders through a survey of 145 pediatric patients, ages 1 to 20, with parasomnia through survey and overnight sleep study at a single center. Participants had a mean age of 11.3.

Patient's sleep complaints and daytime symptoms were recorded, as were data from the overnight sleep study, to compile frequency of various co-occurring symptoms with patients' parasomnias. Coexisting disorders were validated through polysomnography.

Nearly half of the patients in the study had symptoms of snoring (48.3%), insomnia (41.4%), mood disturbances (41.4%), and had Michigan Pediatric Sleep Questionnaire scores indicating obstructive sleep apnea (40.7%).

Roughly one-third of study participants reported breathing pauses while sleeping (35.2%) and received a diagnosis of obstructive sleep apnea following the overnight sleep study (31%).

Frequent leg movements were reported by 22.1% of participants and confirmed periodic limb movement disorder in 17.9% of patients following the sleep study.

In addition to mood disturbance, other daytime adverse events included daytime headache in 7.6% of patients, daytime sleepiness in 22.1% of patients, and, following scoring though the Epworth sleepiness scale, significant excessive daytime sleepiness in 15.9% of patients.

Participants who participated in long-term follow-up and received treatment for obstructive sleep apnea and periodic limb movement disorder showed improvement in parasomnia.

"Parasomnia in children is associated with significant daytime consequences, including daytime headaches, excessive daytime sleepiness, and mood disturbances," as well as coexisting disorders such as sleep apnea and periodic limb movement disorder, Setty concluded.

Setty added that follow-up studies should determine whether the daytime symptoms are the result of the parasomnia or the associated and coexisting sleep disorders.

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