One healthy sleep habit is having a consistent and soothing bedtime routine. Ideally a bedtime routine begins 30 to 60 minutes prior to bed and is consistent. This signals to your mind and body that it is time to prepare
Your questions about sleep and sleep disorders answered by our issue reviewers who are sleep specialists with a combined 64 years of experience in the field of sleep medicine. Have a question for the sleep experts? Submit questions to healthiersleep@worldsleepsociety.org.
The American Heart Association (AHA) has added sleep to their cardiovascular health checklist! In 2022, AHA’s previous checklist, known as “Life’s Simple 7” was updated to “Life’s Essential 8”. Cardiovascular disease is the top cause of death worldwide. Since the
I tend to sleep badly if I have a stressful day, but otherwise sleep fine. Is this abnormal? Dr. Lipford: It is completely normal for stress during the day to affect your sleep patterns. Stress can make it more difficult
Your latest Buzzword is Orthosomnia Millions of people use sleep-tracking devices to keep an eye on how much sleep they are getting night after night. But as the popularity of the devices is increasing, a new problem is popping up:
A new study shows that getting more exposure to natural daylight could help you fall asleep earlier, especially if you spend time outside during the morning hours. Researchers studied the sleep patterns of over 500 students at the University of
Dr. Anne Marie Morse is the Director of Child Neurology and Pediatric Sleep Medicine at Geisinger Janet Weis Children’s Hospital. She is a board-certified neurologist specializing in child neurology and sleep medicine and works with both children and adults, with
For many people who have trouble sleeping, each night is an anxious odyssey where getting a good night’s sleep feels like a battle to win rather than a basic biological process. The problem is that too many people approach sleep
Each year, World Sleep Day is celebrated with a unique and focused theme. Participants around the world incorporate the theme into their activities and educational offerings. As we continue to raise awareness through the 2023 World Sleep Day theme, “Sleep
World Sleep Day is an annual celebration that brings together sleep medicine specialists and the public throughout the world to highlight the importance of sleep. Since the first World Sleep Day in 2008, thousands of events and activities have taken
Everyone’s body has an internal clock that regulates your sleep-wake cycles. This is referred to as your circadian rhythm (patterns your body follows based on a 24-hour day). Unfortunately, when you travel over multiple time zones, your internal clock does
As answered by our issue reviewers. Question: Can taking iron cure my Restless Legs Syndrome (RLS)? Dr. Zak: Before answering this question, I want to address the terms. You have asked about “curing” RLS. RLS is not like an infection
The self-completed International Restless Legs Syndrome Study Group Rating Scale (IRLS) identifies the severity of RLS from mild to very severe. This scale is also used to assess treatment outcomes and to determine if RLS gets worse over time. The
Sleep-Related Movement Disorders (SRMD) can occur across the lifespan. However, the prevalence of some sleep-related movement disorders is greater during childhood and then decreases as an individual ages, whereas the prevalence of other sleep-related movement disorders increases with age. The
Your Latest Buzzword is Augmentation. Augmentation is the phenomenon in which patients who have been taking a dopaminergic medication for the treatment of restless legs syndrome (RLS) and were doing well on the medication, suddenly start experiencing a worsening of
Restless legs syndrome (RLS) is a sleep disorder that usually presents with symptoms prior to sleep onset. Difficulty falling asleep, due to leg discomfort, is therefore a common presentation. There are five distinct criteria for the diagnosis of RLS; however,
Looking to learn even more? Each issue, we highlight a book about sleep. Available on Amazon and from other book retailers Your Sleep Story: A No-Hype Guide to Sleep Health by Matt Bianchi, MD, PhD In every aspect of health,
Q: What should I do if I am still tired after sleeping the recommended hours of sleep? Dr. DelRosso: The recommended amount of sleep per age group is determined by taking the average of the sleep requirements of the general population.
We have heard it all before, the numerous reasons that are made as to why we are not prioritizing sleep. When people break a bone, they go to their doctor to have it assessed. Why is it any different for
Founded in 2008, Wake Up Narcolepsy, Inc. (WUN) is a nonprofit, patient advocacy organization dedicated to driving narcolepsy awareness, education, and research towards improved treatments and a cure. Executive Director, Claire Crisp, explains, “Narcolepsy remains an under-recognized, under-reported, and
Founded in 2013, Project Sleep is a nonprofit organization that aims to bridge the gap between sleep health and sleep disorders while bringing a patient-driven focus to the sleep space. Julie Flygare, President and CEO of Project Sleep, states that
Narcolepsy is a life-long sleep disorder that affects the brain’s ability to control sleep-wake cycles. With a prevalence of approximately 1 in 2000 individuals, a speedy diagnosis is typically rare. Oftentimes, individuals with narcolepsy also have other co-occurring medical conditions
Looking to learn even more? For each issue, we highlight books about sleep. Waking Mathilda: A Memoir of Childhood Narcolepsy by Claire Crisp A native of England, Claire Crisp had it all—a strong marriage, three healthy children, and her own home
Over the past several years, two hot topics have emerged, with an impact on health and safety, from issues associated with daytime sleepiness. The first calls for the elimination of Daylight-Saving Time. The American Academy of Sleep Medicine put out
Your Latest Buzzword is Orexin, also known as hypocretin. In 1998 two separate teams, utilizing different approaches and for entirely different reasons, reported the discovery of a new gene. One team named the gene orexin and the other named it hypocretin.
Have you ever felt grouchy or irritable and blamed it on a bad night of sleep? Well, you were not wrong. Daytime sleepiness can affect a person’s mood as well as their physical health. It is important that you
Looking to learn even more? For each issue, we highlight books about sleep. Wide Awake and Dreaming: A Memoir of Narcolepsy by Julie Flygare Winner of the San Francisco Book Festival Award for Biography/ Autobiography, Wide Awake and Dreaming is a revealing
Recently, the International Olympic Committee (IOC) included sleep health as part of its first official mental health position statement. Additionally, the National Collegiate Athletic Association (NCAA) in the US published its first position paper on sleep health for athletes with
Your Latest Buzzwords are Process C & Process S. The two processes that regulate the timing and length of sleep. PROCESS C Where do Process C and Process S come from? Process C refers to our internal clock—our body’s natural sleep
Below are some questions that a doctor might ask to help determine whether you are at risk for insomnia. If these issues concern you, contact your primary care physician. Please remember that insomnia is treatable. I often have difficulty falling asleep.
3,008 adolescents aged 10–18 years were surveyed to develop a new self-reporting index to measure the difficulty of disengaging from social media at night. The index of Nighttime Offline Distress (iNOD) showed that youth with higher scores on the index reported
Looking to learn more? Each issue, we highlight one book about sleep. Sleep Disorders For Dummies by Max Hirshkowitz and Patricia B. Smith An easy-to-follow guide to help you get a good night’s rest. Sleep Disorders For Dummies is for anyone who has trouble sleeping—or has a loved one who suffers
What happens if you regularly sleep less than seven hours per night and/or usually live with disrupted sleep to the point of sleep deprivation? Sleep professionals are often asked, “Why should I care about my sleeping habits?” The reason you
As answered by our Special Issue Reviewers Q: What are some warning signs of sleep deprivation? __________________________________________________________________________________ Dr. Thomas: Waking up tired, needing more than two cups of coffee, feeling tired, yawning, having difficulty focusing during the middle of the afternoon and
A majority of adults begin the day with caffeine. Drinking caffeine 4-6 hours before bed has been shown to impact the ability to fall asleep & sleep quality. Research shows consuming caffeine before bedtime can suppress the production of melatonin, a
Anyone having trouble sleeping has heard the “sleep hygiene” rules: Don’t drink caffeine after 2:00pm, use the bedroom only for sleeping, put down screens an hour before bed. But as the millions with poor sleep can attest, following one-size-fits-all directives
As answered by Issue Reviewers Q: Any tips on making time for sleep in a busy life? Dr. ThomasThe key is to consider good and adequate sleep as necessary for health, just like optimal food, exercise, relationships and so
When you are falling asleep and your body suddenly jerks, jolts or startles, this is a hypnic jerk or benign myoclonic jerk. Some people refer to them as a twitch, start or involuntary contraction, but all words are describing the
What is a sleep disorder? Simply put, a sleep disorder is a problem or condition that results in lack of quality sleep. Lacking quality sleep impacts daytime function and a myriad of physical and mental elements. Sleep is a basic
Patient Organization Highlight The Hypersomnia Foundation, Inc. is a nonprofit, patient advocacy organization working on behalf of people with idiopathic hypersomnia and related rare sleep disorders. Diane Powell, the current Chair of the Board of Directors and CEO, explains, “Idiopathic
Does sleep impact dementia risk? A new study suggests that sleeping less than 5 hours per night is associated with a two-fold greater risk for dementia when compared to sleeping 7-8 hours per night. Additionally, taking longer than 30 minutes
As answered by Issue Reviewers Q: Is it possible to sleep too much? Dr. ThomasHypersomnia is the term used to describe excessive sleep duration, and is not normal. The capability of sleeping 11 or more hours in a 24-hour
You Are Getting Sleepy: Lifestyle-Based Solutions for Insomnia by Paul Glovinsky, PhD and Arthur Spielman, PhD is an easy-to-follow guide written by two founding experts in behavioral sleep medicine that will help you achieve a good night’s rest. Taking into
For decades, researchers have reported and recorded differences in sleep for women and men, with more recent studies including transgender and nonbinary individuals. Dr. Michael Grandner of the University of Arizona has been working in the field of sleep medicine
Recent research ties sleep deprivation to recurrent nightmares in adolescents aged 10-20. Researchers in China surveyed 19,229 students to reveal that recurrent nightmares occurred more often in those who habitually slept less than eight hours per night. The study found
Over 24 hours, sleep can be organized into one block, called monophasic, or multiple blocks knowns as biphasic or polyphasic sleep. Little is known about variation in organizational patterns of sleep in humans, but it is expected that monophasic sleep
March offers global opportunities to celebrate sleep. With the realization that sleep improves almost every facet of life, you may want to share this important message with family and friends. How can you? The best way is by joining in
PATIENT ORGANIZATION HIGHLIGHT DAY4NAPS is a digital database for narcolepsy awareness events occurring on a global scale. Mark Patterson, MD, PhD, President of the organization, adds, “We also provide links to international narcolepsy and sleep organizations, serving to act as
As answered by Issue Reviewers Q: Is it normal to awaken to use the bathroom several times per night? Dr. ThomasNo. This reflects either fragmented sleep, resulting in periods of wake after each sleep cycle, bladder irritability or increased
A new study reveals that sleep deprivation and/or lack of sleep impairs the ability to stop and block unwanted thoughts. Intrusive, negative or unwanted thoughts tend to be a complaint of those living with depression, post-traumatic stress disorder and other
In Sleep-Wrecked Kids: Helping Parents Raise Happy, Healthy Kids, One Sleep at a Time, author and speech pathologist/myofunctional practitioner with 38 years of clinical experience, Sharon Moore will explain: • The importance of sleep for kids• The good sleep formula•
Alliance of Sleep Apnea Partners ASAP is an organization for patients with sleep apnea created by patients with sleep apnea. Kathy Page, Past President of the ASAP Board of Directors explains, “Everything we do, everything we create or try to
Orofacial Myofunctional Therapy, or OMT as it’s regularly referred to, is a therapy of exercises for the face and tongue that can improve or even eliminate causes of snoring and obstructive sleep apnea. The muscles of the tongue, throat and
When there are so many people and activities competing for your attention, prioritizing sleep can feel impossible. Here are 5 tips that can help. Even if you’re busy, you can… 1.) Start each new day brightly.Even if you didn’t get
As answered by our Autumn 2020 Special Issue Reviewers Q: How do I know if I’m getting enough sleep? Dr. ThomasThe average sleep requirement is about 7 hours, but shorter and especially longer is normal. The need to sleep in
Looking to learn even more? Each issue, we highlight one book about sleep. Check out this bestseller in sleep. Arianna Huffington, of The Huffington Post and Thrive Global, is the author of The Sleep Revolution: Transforming Your Life, One Night
The symbiotic relationship you need to know about Twenty years ago, you would be hard pressed to find data on sleep apnea’s connection to stroke. Even ten years ago it may have been difficult to find supporting data to clarify
…And Why You Should Too Sleep is one of the three pillars of good health, along with a balanced diet and regular exercise. The world’s leading sleep experts have hectic daily agendas, often directing a sleep center or university department
Poor sleep can raise blood pressure and alter gut microbiome. A recent scientific study suggests that staying awake all night can lead to high blood pressure, though it’s not yet clear what mechanisms underlie the development of this conditions. Researchers
When a couple stops sleeping in the same bed or bedroom in an effort to better sleep quality and quantity, such as when a member of the couple has a sleep disorder or works a night shift. The term gained
The Snooze Button—That’s the name of the podcast, the working title of the book and various other projects connected to the book. The man behind the button is Neil Hedley. Hedley explains, “I’m the host, producer, webmaster, social media guy,
Sleep. How can a parent help a child sleep better? First, by knowing that sleep is one of the most significant contributors to your child’s physical and mental health. Sleep is important. As parents, the primary point of action we
