Tag: sleep

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My New Year’s Resolution: Get enough sleep!

A woman sleeping in bed with an eye mask. (Brand X Pictures)
A woman sleeping in bed with an eye mask. (Brand X Pictures)

Sleeping well is important to our health. Sleeping enough is even more important. As we continue to live a faster and more competitive lifestyle, it is becoming difficult to get enough rest and sleep.

It is estimated that one in six adults report getting less than six hours of sleep nightly. This is related to too much work, stress, caffeine, nicotine, alcohol, 24-hour cable TV, the Internet and email.

A report in the Globe and Mail says that nearly eight in 10 married couples say their partner has a sleep problem, like snoring, insomnia, or incessant tossing and turning. A quarter say sleep difficulties force their mate into separate sleeping quarters. More than 20 per cent say they’re too sleepy for sex.

According to a large British study released some time ago, people who do not get enough sleep are more than twice as likely to die of heart disease. Researchers said lack of sleep appeared to be linked to increased blood pressure which raises the risk of heart attacks and stroke. Diabetes and obesity have also been linked with chronic sleep loss.

Not getting enough sleep can lead to impaired memory and thought processes, depression and decreased immune response, poor work performance, driving accidents, relationship problems, and mood problems like anger and depression. People who are tired and sleepy tend to eat more to stay awake and hence put on weight. They smoke more, drink more coffee and alcohol.

That is a long list of problems. We can avoid all that by sleeping well and sleeping enough.

Infants usually require about 16-18 hours of sleep per day, while teenagers need about 9 hours per day on average. Most adults need about seven to eight hours of sleep per day. The British researchers say that consistently sleeping around seven hours per night is optimal for health. When we sleep, the body rests and restores its energy levels. A good night’s sleep will help us cope with stress, solve problems and recover from illness.

The quality of sleep we get is as important as the quantity. Each morning, after seven to eight hours of sleep we feel tired then it is a sign of poor quality sleep. If this is a chronic problem then you may be suffering from a sleep disorder which requires investigation and treatment. Your doctor can help you by referring you to a sleep clinic.

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Good Sleep is Necessary for Losing Weight

A study published in the May issue of Psychoneuroendocrinology says that getting enough rest promotes weight loss. Without enough deep sleep, fat accumulates. Ok, this is not a joke. Read on….

Two hormones in our body, ghrelin and leptin, control our appetite. Ghrelin increases hunger and leptin promotes feelings of fullness. Researchers found that in chronic insomniacs there is a significant disruption of night time ghrelin levels and this increases their appetite during the day.

In addition, in chronic insomniacs, there is increase in the levels of stress hormone cortisol which increases cravings for high-carb, high-calorie foods. Furthermore, the brain secretes growth hormone during the deep-sleep phase, helping the body convert fat to fuel, according to a report in the Scientific American Mind.

It is estimated that 10 to 40 per cent of people suffer from some sort of insomnia. This is only an estimate as nobody has yet defined what constitutes normal sleep.

Most adults sleep seven to eight hours a night. Newborns and children may sleep up to 16 hours a day. Older people may sleep only six hours a night. There is no magic number. If you are tired the next day or are yawning all the time then you need more sleep.

The quality of sleep you get is also important. The quality and quantity of sleep depend on many factors like your health, your lifestyle and your environment.

In a survey done in the United States, it was found that many patients with insomnia have other medical problems. Thirty per cent of the patients have depression, 20 per cent have other mental disorders, and 19 per cent have other illnesses. But 31 per cent of the patients have primary insomnia (i.e. they have no medical condition contributing to insomnia).

“The prevalence of insomnia has also been reported to be higher in women, women in minority groups, people who are unemployed or separated, lower socioeconomic groups and in those with medical or psychiatric (particularly substance abuse) disorders,” says an article in the Canadian Medical Association Journal.

Workaholics spend many sleepless nights to accomplish their tasks. They ask, “Why do we need to sleep?” Experts say we need sleep to rest. Sleep allows the brain and the body to recover and restore itself. So we can be fresh for the next task. Now we know we can lose weight as well.

It is very important that you consult your doctor if you have trouble falling asleep or cannot remain asleep for an adequate length of time. The cause of your insomnia could be stress, depression, anxiety, panic attacks, spastic bladder, arthritis, hyperthyroidism, congestive heart failure, obstructive sleep apnea, restless leg syndrome or lung disease. You may be overindulging in caffeine or alcohol. Or there may some other cause.

Your physician can help you sort some of these problems by recommending regular daytime exercise, avoiding large meals at night, avoiding caffeine, tobacco and alcohol; reducing evening fluid intake; maintaining a consistent wake-up time; avoiding or limiting daytime napping and avoiding bright lights (including television), noise and temperature extremes. In some circumstances he may recommend medications.

Remember, there are three things required to lose weight: a low calorie healthy diet, regular exercise and enough sleep. Now you know, I wasn’t joking.

Start reading the preview of my book A Doctor's Journey for free on Amazon. Available on Kindle for $2.99!

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Restless Legs Syndrome Can Affect Your Personal Health

When we are a sleep, our brain is not an idle machine. It stays very busy. It processes the information we have learned during the day. Sleep makes memories stronger. Sleep also finds hidden relations among memories and helps solve problems we were working on while awake (Scientific American Mind, August/September 2008).

There are at least 84 disorders of sleeping and waking that lead to a lowered quality of life and reduced personal health. Disturbed sleep can lead to traffic and industrial accidents. Restless legs syndrome (RLS) is one of those conditions which can disturb your sleep, can affect your personal health and can cause harm to others.

Sometime ago, there was an article in the New England Journal of Medicine (NEJM) on this subject. The article gives an example of a 45-year-old woman having had nightly insomnia for years. She reports having uncomfortable sensations in her legs when she lies down at night. She describes a feeling of needing to move her legs, which is relieved only by getting up and walking around.

This lady was diagnosed with RLS. It is also known as Ekbom’s syndrome. It is a movement disorder. It is not a psychological or emotional condition. It is thought to be a neurological disorder. Current studies are focused on a brain chemical known as dopamine.

About three to 15 per cent of the population is affected by RLS. It is more common in women than men. The prevalence increases with age. There may be a family history of the condition. Some medications can trigger RLS.

The following features should be present to make a diagnosis of RLS:
-A distressing need or urge to move the legs, usually accompanied by an uncomfortable, deep-seated sensation in the legs that is brought on by rest (sitting or lying down), relieved with moving or walking, or worse at night or in the evening.
-RLS can be associated with involuntary limb movements while patient is awake and/or periodic limb movements (PLM) while patient is asleep. Studies show that more than 80 per cent of people with RLS also have PLMs. But the majority of people with PLMs do not have RLS.

The diagnosis of RLS is based on the clinical history. RLS may be a symptom of iron deficiency therefore the iron status should be assessed. Overnight sleep study may be helpful. The article says that despite the distinctive clinical features of RLS, there remains substantial variability in responses to treatment and in clinical progression and outcome.

It seems all patients with RLS do not present with classical symptoms. Therefore, my impression is, many patients with leg pain go undiagnosed or inadequately treated.

Is there a good treatment for this condition?

For RLS, there are few medications in the market. But the NEJM article says that there is currently inadequate information on the efficacy of medications other than the group of drugs known as dopaminergic drugs.

For unexplained leg pain, rest as much as possible. Elevate the leg and take pain medications which you are familiar with. Gentle massage may improve comfort. Heat or cool soaks may help. If pain persists or swelling develops, see your family physician.

Start reading the preview of my book A Doctor's Journey for free on Amazon. Available on Kindle for $2.99!

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The Power of Sleep

Are we sleep deprived?

When I was at the peak of my career, I used to brag that I did not need more than five hours of sleep each night. I take power naps at least couple of times a day to keep me fresh and alert. I also brag about my capacity to dose off anywhere at any time in any position – even standing!

If you are a workaholic then your sleep habit is no better. It is estimated that one in six adults report getting less than six hours of sleep nightly. Work related stress is one reason. But there are several other reasons as well. Too much caffeine, nicotine and alcohol does not help. And 24-hour cable TV, the Internet and email also take a toll on our sleep.

A report in the Globe and Mail says that nearly eight in 10 married couples say their partner has a sleep problem, like snoring, insomnia, or incessant tossing and turning. A quarter say sleep difficulties force their mate into separate sleeping quarters. More than 20 per cent say they’re too sleepy for sex.

What happens if you don’t get enough sleep?
According to a large British study released few days ago, people who do not get enough sleep are more than twice as likely to die of heart disease. Researchers said lack of sleep appeared to be linked to increased blood pressure. We know that increased blood pressure raises the risk of heart attacks and stroke.

Previous reports have linked too little sleep to impaired memory and thought processes, depression and decreased immune response. Sleep deficits result in poor work performance, driving accidents, relationship problems, and mood problems like anger and depression. Diabetes and obesity have also been linked with chronic sleep loss.

How much sleep do we need?

Infants usually require about 16-18 hours of sleep per day, while teenagers need about 9 hours per day on average. Most adults need about seven to eight hours of sleep per day. The British researchers say that consistently sleeping around seven hours per night is optimal for health. When we sleep, the body rests and restores its energy levels. Good sleep is essential for our physical and mental well-being. A good night’s sleep will help us cope with stress, solve problems, or recover from illness.

Also be aware that the quality of sleep we get is as important as the quantity. Each morning, after seven to eight hours of sleep we feel tired and not fresh then it is a sign of poor quality sleep. If this is a chronic problem then you may be suffering from a sleep disorder which requires investigation and treatment. Your doctor can help you by referring you to a sleep clinic.

Remember, good sleep is just as important for overall health as diet and exercise. So Dr. B, stop bragging and start sleeping. The magic number is – seven hours.

Start reading the preview of my book A Doctor's Journey for free on Amazon. Available on Kindle for $2.99!