Why We Should Sleep Smarter: The Scientific Blueprint to Optimize your Energy Levels and Supercharge Your Day by Matthew Reed Across the world, millions of people struggle to stay awake, energized, and motivated throughout the day due to poor quality
Crowdlearning is a way of learning that is based on sharing experience and knowledge in a group of people. It serves as a motivational platform for the transfer of information in education. Crowdlearning can take place in a variety of
Spasms, starts, jerks, jolts: there are many names for the sensation of “catching yourself ” when falling asleep. This could be a sleep start or hypnic jerk. It is a very normal response as we prepare to sleep. However, in
What Causes it and How to Remedy It While sleep deprivation – or not getting enough sleep is common, there is a remarkable increase as we age. Sleep deprivation affects about 10 to 20 percent of individuals in the general
The brain continues to work while we sleep, consolidating memories, “cleaning” itself, and maintaining our metabolism and other critical systems of our body. Until recently much of how the brain works during sleep has been speculative. Dr. Laura Lewis, a
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:
You may be familiar with the practice of daylight saving time (DST), which moves the clock time one hour forward in spring and returns one hour backwards to standard time in the fall. The saying “spring forward and fall backwards”
Sleep is one facet of our health that is impacted by climate change. Sleep is vital for restoring physical and mental health. Sleep deprivation speeds up the aging process and can lead to various cardiometabolic disorders. Not getting enough good
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
Sleep is a crucial biological process. Humans need an average of 7-8 hours of sleep each night to operate at our best. However, studies suggest that up to 1/3rd of the population does not achieve this amount. Lack of proper
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 night as you drift off to sleep, your brain begins going through a series of sleep stages. These stages combine to form a sleep cycle, but it doesn’t end there. You go through several sleep cycles each night. What
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
Is This the Master Key? Sleep might be one of those rare occasions when science needs to listen to poetry. In Macbeth sleep is extolled because it “knits up the raveled sleeve of care,” perhaps the most famous Shakespeare comment
Many people struggle with not only falling asleep at night but also staying asleep all night. Typically, this restlessness is blamed on work and home stress. It could also result from too much screen time that can leave your nerves
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
A marker that quantifies brain health/aging from sleep
Researchers in the United States have discovered a way to use artificial intelligence (AI) to evaluate Parkinson’s disease (PD), a neurological disease that affects more than 10 million people worldwide. PD is a progressive disorder that does not have a
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
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
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.
Going to the doctor can be daunting, but have you ever gone to the doctor and tried to fall asleep? If you or your family member ever need a sleep study, that’s exactly what you will do. Doctors order sleep
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
Central nervous system disorders of hypersomnolence typically start in early adolescence yet diagnostic delays and misdiagnosis are common, resulting in years of untreated symptoms, exposure to potentially harmful and unnecessary treatments, and an increase in co-morbid depression. Investigators at
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.
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
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
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
Understanding the definition and why it’s important for our health. Regular sleep can be explained as being “not irregular” and vice versa. Sleep is naturally prone to be irregular, as it occurs in “chunks” that are loosely linked together, and
Why starting school later is healthier for our teens. By helping the next generation maximize their potential, decrease risk-taking behaviors, improve driver safety and improve quality of life, adjusting school start times can have a positive effect on an entire
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
Can our bodies keep track of time? Have you ever wondered why it’s so hard to sleep after the clocks change, or why you feel so sluggish on dark winter days? Or why after working an overnight shift or traveling
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
A Q&A with Dr. Catherine McCall Catherine McCall, MD is a sleep medicine physician and psychiatrist working at the Seattle VA. She is also the Acting Assistant Professor in the Department of Psychiatry and Behavior Sciences at the University of
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
I have been in the field of sleep research since 1981. It has been a wonderful journey. In the early years, there was limited acceptance of the importance of sleep and the relevance of sleep disorders. Over the years, this
The case for eliminating seasonal time changes. In most of the United States, daylight saving time starts each year on the second Sunday in March when we set clocks ahead one hour. A growing body of evidence shows that this
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•
There are many things that affect sleep, including physical health, mental health, sleep habits and the physical environment. The physical environment is generally defined as all the things in a person’s sleeping space that are either conducive to sleep or
The topic of stress and sleep is of the outmost importance as we head into 2021. The unprecedent times we have been living in since March 2020 have had a devastating effect on sleep, especially because of the stress caused
Watch out for drowsy driving. High speed. No skid marks. A serious accident. These hallmarks often indicate to crash scene investigators that a driver nodded off at the wheel. MICROSLEEPWe’ve all seen someone do it: in a meeting, in a
How to improve your sleep by changing your eating & drinking habits. The relationship between nutrition and sleep is far from being completely clarified. However, the available scientific evidence supports a few tips that can improve your sleep: 1.) Cut
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
When international sleep experts collaborate, the public benefits Pop quiz, hotshot. If someone asked you to name the three pillars of health, could you? Sure, there’s healthy food (please stop talking about kale) and then there’s exercise (can I get
Missing one night of sleep is a normal occurrence for individuals around the globe. But what if you lack sleep on a regular basis? Or if you’re unable to obtain quality sleep due to a sleep disorder? Then, the consequences
…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
The 94 classified sleep disorders are not always to blame In the world of medicine, Sleep Medicine is a relatively young subspecialty, but it’s evolving at a rapid pace. Sleep Medicine is a subspecialty of practice and research devoted to
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
Healthy sleep is sleep which restores and energizes you so you feel wide awake, dynamic and energetic all day long, yet 1 in 3 Americans is not achieving healthy sleep. Many people assume getting a good night’s sleep is judged
