 Our circadian clock keeps our sleep patterns in sync with our planet. Most but not all people can reset their circadian clocks. To start, move up your wake-up time by 20 minutes a day. Avoid extra light exposure from computers or televisions as you near bedtime. “Light has a very privileged relationship with our brain.” Regularity is important. Staying up later on Friday or sleeping in on Saturday sends the brain an entirely new set of scheduling priorities.  well.blogs.nytimes.com For those who fantasize about greeting the dawn, there is hope. ................................................................................................ Poor sleep and shorter sleep duration were associated with lower resistance to illness. Adults who slept fewer than 7 hours per night were almost three times more likely to develop a cold. Sleep quality is thought to be a predictor of immunity and susceptibility to disease. Data from this investigation, combined with other study findings linking sleep duration to mortality and to heart disease morbidity, support a recommendation for 7–8 hours of sleep nightly.  infectious-diseases.jwatch.org Sleep deprivation can adversely affect immune function, and one study has suggested a link between poor sleep habits and increased risk for common colds (JAMA 1997; 277:1940). Researchers now report results from a prospective . . . ............................................................................. Both short and long sleep durations have been found to be associated with mortality. Short sleep duration is associated with negative health outcomes. But in the elderly, long sleep duration is unlikely to contribute toward mortality but, rather, is a consequence of medical conditions and age-related sleep changes.  SLEEP - Sleep Duration Associated with Mortality in Elderly, but not Middle-Aged, Adults in a Large. www.journalsleep.orgAbstracts and full research articles published in SLEEP, the official journal of the APSS. Sleep and sleep disorder scientific findings. ............................................................................. People who struggled to fall or stay asleep almost every night were 30% to 45% more likely to have an acute heart attack. Management can be as simple as following sleep hygiene recommendations: (Reduce the time spent in bed. Get up at the same time every day. Don’t go to bed until you feel sleepy. Don’t stay in bed if you’re not sleeping), although other therapies may be needed.  Medical News: Sleepless Nights May Tax the Heart - in Cardiovascular, Myocardial Infarction from Med www.medpagetoday.comA population-based study of more than 52,000 Norwegian men and women suggests that sleepless nights may increase the risk of a heart attack. .................................................................................... This works. Chronic sleep disorders and low levels of deep sleep lead to greater risks of heart disease and obesity, and even reduced life span. Poor sleep increases the risk for high blood pressure. Being more physically and cognitively active in the day can increase the amount of time spent in deep sleep at night.  hyper.ahajournals.org The importance of sleep to health and cardiovascular disease has become increasingly apparent. Sleep-disordered breathing, sleep duration, and sleep architecture may all influence metabolism and neurohormonal systems, yet no previous study has evaluated ... ........................................................................ This works. A quick, effective solution to the insomnia that plagues an estimated 15 to 30 percent of older adults — without drugs, without even needing to consult a physician. The plan: Reduce the time spent in bed. Get up at the same time every day. Don’t go to bed until you feel sleepy. Don’t stay in bed if you’re not sleeping. newoldage.blogs.nytimes.com Observing four easy guidelines helps older people get more sleep, a new study finds. |