Subject: Quit-tossing and turning; Get restful, rejuvenating-sleep.

From: Lunexia <[email-masked]>
Date: Mon, 27 Feb 2017 08:07:23 -0700

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The baby cries and you spring from your bed. The dog hogs the bed and you wake again. The garbage truck jolts you out of your sleep. For many of us, a solid eight hours of sleep is a pipe dream. Even an uninterrupted six seems like a fantasy. A new study found that interrupted sleep is as unhealthy as getting no sleep at all. “I think it was interesting. [The paper] is one of the first forays into looking into the impact of interrupted sleep,” says Dr. Charles Bae, a sleep specialist at the Cleveland Clinic, who was not involved in the study. “We do know a lot about the impact of sleep deprivation and we are getting more information about the impact of interrupted sleep.” To understand restless sleep, Avi Sadeh, professor at Tel Aviv University’s School of Psychological Sciences, equipped 61 young adults with a wristwatch-like device called an actigraphy, which monitored their dozing. On one night, everyone slept straight through the night. The
next morning they completed a few computer tasks to assess their cognitive ability and a survey that evaluated mood. On a different night, a phone call woke the subjects from sleep four separate times and they had to perform computer tasks for 10 to 15 minutes before dozing again. The next day they completed the computer tasks and mood surveys. After experiencing interrupted zzzz’s, participants flubbed the computer exercise, struggled to pay attention, and felt lousy and moody. Sadeh and his colleagues found that people with interrupted sleep functioned as poorly as people who only received four hours of sleep. “The affected functions are usually those related to attention and concentration. This may result poor performance in learning … and memory function,” writes Sadeh via email. “You may think that this is obvious, but previous research hasn’t really addressed [the impact of interrupted sleep] systematically.” People who have inte
rrupted sleep have slower reaction times, struggle to pay attention, make poor decisions, suffer from depression more frequently, and feel pain more, says Bae. Poor sleep can impact physical health as well, increasing blood pressure and making it tough to lose weight, for example. Bae says when his patients start getting more sleep, they’re better able to shed a few pounds. If someone experiences interrupted sleep for more than a week, Bae recommends that they see a doctor. “The more a person can sleep and take care of any interruptions, the better off they will be in general,” says Bae. “[People need] to make sleep a priority.” But what about new parents who have no choice when it comes to interrupted sleep? It is likely that their discomfort and physical problems are temporary, but there is no research on the long-term effects. Tired of tossing and turning? We've discovered the secrets to blissful slumber.

In addition to food, water and air, sleep is the one thing we truly can't live without. But experts say more and more women are falling short on shut-eye, and staring at the ceiling all night isn't just frustrating — it can also be life-threatening. According to the National Sleep Foundation (NSF), the 40 million Americans who now suffer from sleep disorders are at higher risk for a slew of serious health issues. Here, what's behind the insomnia epidemic, plus fast-acting solutions for getting quality sleep. There are roughly 90 official sleep disorders, the three most common being insomnia, restless leg syndrome and sleep apnea, a potentially life-threatening disorder in which people stop breathing during sleep, said Philip Westbrook, M.D., former president of the American Academy of Sleep Medicine New research has shed light on why sleep problems are skyrocketing. As with many health issues, stress is to blame. "Thanks to the economy, there's been a big increas
e in stress, especially in women," said Alan Lankford, PhD, president and CEO of the Sleep Disorders Center of Georgia. "And stress can have a huge impact on falling and staying asleep." When you're mentally keyed up at night, your body pumps out the stress hormone cortisol, which acts like an adrenaline shot that prevents snoozing. Also contributing to sleepless nights is a genuinely modern double threat: overactive minds and underactive bodies. Thanks to our coffee culture, people tend to suck down jolts of energy well into the afternoon. "Any kind of caffeine, even the small amounts in hot chocolate and candy bars, can impair your sleep if ingested after 2 p.m.," said James Maas, Ph.D., coauthor of Sleep for Success! Everything You Must Know About Sleep But Are Too Tired to Ask. Artificial blue light from a television or computer is another powerful mental stimulant that blocks production of the sleep hormone melatonin. So fiddling with your iPad or watc
hing Jimmy Fallon within an hour of bedtime signals your brain to stay alert — and awake. This might not be such a big deal if we got off our butts more often. "Women evolved to be physically active from morning to night," said Westbrook.

"But today's desk-bound woman, even one who regularly hits the gym, still doesn't get the exercise her body was built for, and ample exercise is crucial for good sleep." A solid third of your life should be spent in slumber, and not just so you can recover from those happy hours gone wild. Sleep is critical for overall health, said Maas, "and people are starting to realize it's a necessity, not a luxury." As you snooze, your body repairs errant cells, builds bone and muscle, consolidates memories and stores up energy for the days, weeks and years ahead. Sleep is so important, in fact, that some doctors consider how much you get to be a vital sign, on par with body temperature and blood pressure, said Lankford.

When you're spent, your healthy habits tend to disappear. Fatigue makes the body crave a quick hit of energy — otherwise known as a high-calorie carb-fest. (Ever hit a fast-food drive-through after a rough night?) Going to the gym, a smarter pick-me- up, can seem about as doable as taking a trip to Mars, which is why nearly 50 percent of women report skipping exercise when they're beat, according to the NSF.