Don't Skimp On Your Sleep, It Could Cause Your Death!

A recent study has shown that those of you who regularly get fewer than six hours of sleep at night are significantly increasing your risk of stroke. Researchers found that those in middle age who skimped on sleep were more likely to suffer stroke symptoms than those who got at least nine hours of shut-eye even if they were of healthy weight and with no family history of stroke.


Study: More than 5,000 participants, who were between 45 and retirement age, were monitored for three years as part of the US study.

The participants were divided into five groups according to how many hours a night they slept. They were asked to report their symptoms every six months.

The findings:

• Those who slept for fewer than six hours were most likely to experience symptoms such as numbness or weakness down one side of their body, dizziness, loss of vision or a sudden inability to express verbally or in writing.

• Scientists at the University of Alabama said the impact of sleep deprivation was a major one, even after taking into account age, weight and other known risk such as high blood pressure.

• Co-author Virginia Howard, a professor of epidemiology, said: ‘Many people can have these symptoms and not recognize them as a precursor to having a stroke, and perhaps not even mention them to their doctor. 

• ‘Sleeping habits can exacerbate the potential for these symptoms, which are internationally recognized as putting people at extraordinary risk of subsequent stroke.’ 

 How will this study affect you?

  

Most people think that all they need is to sleep more, but they failed to realize that quality of sleep is more important.

A few years back, I was barely sleeping enough because of late-night supper, project deadlines and work stress (I had a demanding boss!)which were keeping me up at night. My body was in a horrible shape, my weight was fluctuating and I looked older than my actual age.

In 2010, I started to seek help and to search for my own remedies.I have been sleeping better ever since then and have compiled all my knowledge into a series of newsletter.

To get started, here are some good sleep habits you can follow:

Food:  Avoid caffeine late in the day, eat the last meal of the day at least 2 hours before bedtime and cut down or avoid fluids at least one hour before bedtime.

Exercise: Avoid vigorous exercises too close to bedtime.

Bedroom: Try as much not to watch television in bed and relax your mind before bedtime to create a bedroom environment that enhances sleep.

If you have any other difficulties regarding sleep or would like to ask what food is advisable for you to take it to improve your quality of sleep, click here to leave a comment or drop me a question. 

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To your health,

Sleepwalking: A cause of insomnia?

One in three sleepwalk in the US.

Sleepwalking may be more rampant than thought in the United States. Close to one in three people may sleepwalk during their lives, according to a US study that said severe depression and other sleep disorders may increase the possibility.

A survey of 16,000 adults in 15 states found that 29 per cent said they had sleepwalked at least once in their lives, close to 3 per cent did it between once a year and once a month, and 1 per cent sleepwalked at least twice per month.

"We did not know the prevalence of sleepwalking was- as sleepwalking was- as a disorder- in the general population, and that was a big problem," said Professor Maurice Ohayon of psychiatry and behavioral sciences and director of the Stanford University Sleep Epidemiology Research Centre in California.

He led the study which appeared in the journal Neurology.

Past research on sleepwalking was based mostly on studies conducted in a lab, but Prof Ohayon said he wanted to know what was actually happening in peoples' homes.

The survey asked participants about their lifestyle and sleeping habits, overall health and whether they had any sleep, mental or other types of disorders, including sleepwalking.

It found that certain people were more likely to sleepwalk, including those with sleep apnoea or insomnia, heavy drinkers and those who took sleeping pills.

Participants on antidepressants, known as selective serotonin reuptake inhibitors, seemed to be at higher risk of sleepwalking but the researchers said this could be explained by the conditions those drugs treat.

Both major depression and obsessive compulsive disorder were also linked to sleepwalking.

Prof Ohayon's team reported that close to one third of sleepwalkers said they had a family history of sleepwalking.

"I'm not too surprised by the results," said Dr Timothy Young, a neurologist and sleep medicine specialist with the Mayo Clinic Health System in Eau Claire, Wisconsin.

Dr Young, who was not involved in the research, said sleepwalking is thought to be common during childhood, but tapers off as people get older.

Past studies have shown that 30 per cent of children may be sleepwalkers, the researchers wrote.

According to Dr Young, sleepwalking covers a spectrum of actions from sleep talking to getting out of bed.

He said it becomes a problem when people start walking down stairs or outside.

The study was partially funded by the US National Institutes of Health, the Arrillaga Foundation, the Bing Foundation and Neurocrines Biosciences, which is a biopharmaceutical company.

Dangers of sleep walking

• Patients may be agitated, violent and aggressive, and injury can occur during episodes.

How others can help the patients

• Guide sleepwalker back to bed

• Keep doors and windows locked

• Don't intervene during episode as this may prolong it

• Install alarm system to alert caregivers

What a sleepwalker can do to improve

• Get enough sleep

• Establish good sleeping habits

• Take daytime naps if needed

• Limit fluid intake at night

• Behavioural training used in milder cases without self-injury. In severe cases, drugs which sedate patient and relax muscles can be used, as advised by doctor. 

If you have a child who sleepwalks, not to worry, the chances will reduce over time. However, if discovered early, preventive measures need to be taken to reduce hurt on the child due to negligence.

Read my other posts to discover how to improve your sleep!

I wish you a good night's sleep,

A great antioxidant- Green Tea

Green tea

Overview:

Tea has been cultivated for centuries, beginning in India and China. Today, tea is the most widely consumed beverage in the world, second only to water. Hundreds of millions of people drink tea, and studies suggest that green tea (Camellia sinesis) in particular has many health benefits.

There are three main varieties of tea -- green, black, and oolong. The difference is in how the teas are processed.

Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. Antioxidants are substances that fight free radicals -- damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems, including cancer and heart disease. Antioxidants such as polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause.

In traditional Chinese and Indian medicine, practitioners used green tea as a stimulant, a diuretic (to help rid the body of excess fluid), an astringent (to control bleeding and help heal wounds), and to improve heart health. Other traditional uses of green tea include treating gas, regulating body temperature and blood sugar, promoting digestion, and improving mental processes.

The benefits of green tea don’t end with the brain boost, though. Its rich supply of polyphenols acts as a powerful antioxidant to help tame the flames of inflammation and oxidative stress—two big agers in the body.

What makes green tea so special?

The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.

Links are being made between the effects of drinking green tea and the "French Paradox." For years, researchers were puzzled by the fact that, despite consuming a diet rich in fat, the French have a lower incidence of heart disease than Americans. The answer was found to lie in red wine, which contains resveratrol, a polyphenol that limits the negative effects of smoking and a fatty diet. In a 1997 study, researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol, which may explain why the rate of heart disease among Japanese men is quite low, even though approximately seventy-five percent are smokers.

Why don't other Chinese teas have similar health-giving properties?

Green, oolong, and black teas all come from the leaves of the Camellia sinensis plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized.

By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.

How many cups of green tea should you drink daily?
Most of the research showing the health benefits of green tea is based on the amount of green tea typically consumed in Asian countries- about 3 cups per day (which would provide 240-320 mg of polyphenols. ) Taking over 6 cups a day can cause palpitations (when you can hear your heart beating or irregular heart beating) due to caffeine overdoseBesides drinking tea daily, the amount of plain water drunk is very essential.

Drinking water with essential minerals of PH above 7.5 can complement the benefits that green tea is able to provide. As long as there is discharged of toxins within the body, the organs healing process occurs faster. With a better quality blood supply in your body’s system, you will have a better improved quality of sleep.

Look at other related articles in my blog for more advice how to sleep better.

I wish you a good night's rest,

Kids in S'pore sleep less than those in Switzerland: Study

A study of 372 children aged from two to six paediatricians from the National University Hospital found that their snooze time is less than that of children in Switzerland, which has also done a study of the sleep patterns of children aged two and older.

Two-year-olds here sleep almost 11.3 hours a day, including naps- almost two hours less than the sleep time logged by Swiss children of that age. The toddlers had only nine hous of night-time sleep- 2.4 hours less than what Swiss children had.

Six-year-olds here had 8.8 hours of night-time sleep and about 10.4 hours including naps. The reseachers did not give the length of time that Swiss children of that age slept, though they said they has more sleep at all ages.

The paediatricians were surprised with the large number of children over the age of two who were still taking naps in the daytime- more than 76 per cent, compared with just 5 per cent among Swiss children.

The study found 44 per cent of children here had difficulty waking up in the morning and 40 per cent woke up tired- both symptoms of inadequate sleep. These findings were a "cause for concer" since children with later of irregular bedtimes, short sleeping times and daytime sleepiness have "lower academic achievements".

In addition, sleep deprivation are associated with the increased incidence of learning disorders, unintentional injuries, obesity, impaired immunity and mood and anxiety disorders.

What they found equally worrying is that a vast majority of parents think their children are sleeping enough. 

About 84 per cent of parents said their children had enough sleep, 90 per cent said they had no sleep problems and even the 10 per cent who said there were problems felt the child would grow out of it.

This is one of the 4 types of circadian rhythm sleep disorders that many Singaporeans are increasingly facing.

Circadian rhythm sleep disorders are related to the timing of sleep within the 24-hour day. People with such disorders do not have a problem maintaining sleep once they are asleep, but their sleep-wake routine is out of synchronization with the norm.

This is a problem only if they are required to sleep or wake up at times that disrupt their sleep cycles so that do not get enough sleep. The circadian rhythm is affected by light exposure, the levels of melatonin- a sleep hormone in the body and the activities that one engages in.

DELAYED SLEEP PHASE SYNDROME 

People with this syndrome- typically adolescents and young adults- tend to fall sleepy later and later. It is usually caused by performing mentally stimulating activities and exposure to light at night. They may not be able to fall asleep until the wee hours of the morning, which makes it difficult for them to wake up in time for school and work.

Therefore...

A low salt diet may improve conditions such as anxiety, irritability, depression, fatigue and migraine headache the findings of an investigation of a low salt diet for “insomnia and tension states” was published in the Journal of the American Association in 1945 (1). Patients with “pronounced insomnia, nervous tension, anxiety and increased emotional liability” were instructed to follow a low salt diet with striking results.

What action can YOU take to help your children overcome sleep disorder?

1. Start from the food at meals- excess salt and sugar damage the blood vessels, leading to decreased blood flow. Excess saturated fat and trans fat can clog veins and arteries and impede circulation. In order to improve poor blood circulation, avoid canned foods and deep-fried foods, which often contain trans fats. When your circulation improves, the quality of your sleep will improve.
2. Exercise- to get rid of toxins and calories by sweating and thereby eliminating salt.
3. Drink plenty of water- removes the toxins by flushing it out of the body.
     
    References:
   Miller, M. Low sodium chloride intake in the treatment of insomnia and tension states. JAMA. 1945. 129; 4: 262-266.

Sleep Clinic: More body clocks going out of synch

There are 4 types of circadian rhythm sleep disorders:

Circadian rhythm sleep disorders are related to the timing of sleep within the 24-hour day. People with such disorders do not have a problem maintaining sleep once they are asleep, but their sleep-wake routine is out of synchronization with the norm.

This is a problem only if they are required to sleep or wake up at times that disrupt their sleep cycles so that do not get enough sleep. It can lead to symptoms such as insomnia, fatigue and excessive daytime sleepiness. The circadian rhythm is affected by light exposure, the levels of melatonin- a sleep hormone in the body and the activities that one engages in.

1. ADVANCED SLEEP PHASE SYNDROME

The person has a natural circadian rhythm that is shorter than 24 hours, leading to his bedtime becoming earlier and earlier over time. This syndrome results in sleepiness in the evening and the early onset of sleep so the person awakens in the early hours of the morning. It is often brought on by age and is fairly common among the elderly. It is not an issue if the person can adjust his lifestyle to match his sleeping hours- which is easier to achieve if he has retired from work.

2. DELAYED SLEEP PHASE SYNDROME

This is the opposite of advanced sleep phase syndrome. People with this syndrome- typically adolescents and young adults- tend to fall sleepy later and later. It is usually caused by performing mentally stimulating activities and exposure to light at night. They may not be able to fall asleep until the wee hours of the morning, which makes it difficult for them to wake up in time for school and work.

3. JET LAG

This results from a person crossing time zones too rapidly for the body's circadian clock to keep pace. The body clock remains aligned to the home environment. The adjustment process is often slow, averaging about one hours of phase alignment per day after ease-bound flights and 1.5 hours per day being on west-bound flights. So symptoms can last several days.

Morning larks report less jet lag than night owls when traveling east, but the latter group does better when traveling west. Young travelers and those who exercise regularly suffer less jet lag than those who are older and sedentary.

4. SHIFT WORK SLEEP DISORDER

At night, a person's body temperature falls to its minimum just before he goes to sleep. The body also produces more melatonin, the body's natural sleep hormone, at night. Working at night goes against natural sleeping patterns. So people who frequently rotate shifts or work at night may develop shift work sleep disorder.

After a night of work, they may find it difficult to sleep during the day because of daytime noise, bright sunlight and social obligations, such as attending to their children's needs.

Changing your habits...

The key to good sleep starts with good habits. Habits which promote good sleep include not engaging in mentally stimulating activities, such as watching TV in the bedroom, and avoiding heavy meals, alcohol, caffeine and smoking before bedtime.

While it is all right to catch up on sleep during the weekends, do not sleep in more than two hours beyond your usual wake-up time so as not to disrupt the internal clock. Doctors usually advise those suffering circadian rhythm seep disorders to make use of light to adjust their internal clock.

Exposure to light in the evening shifts the clock to a later time. Similarly, light exposure in the morning shifts it to an earlier time.

Read also:                  
Sleeplessness: How does it affect you?
Sleep routines that HELP you sleep better
Sleep deprivation will lead to TYPE 2 diabetes

Opt-in to my mailing list and get in touch with me for a wellness screening to better understand the condition of your body which may be affecting your quality of sleep every day.

I wish you a good night's sleep,

Study: Sleep deprivation leads to weight gain

 

"When people were sleep deprived, they ate an extra 549 calories per day," says researcher Andrew Calvin, MD, MPH, a fellow in cardiovascular disease and assistant professor of medicine at Mayo Clinic, Rochester.

How true is that?

Calvin held a study on 17 men and women, ages 18 to 40, for a total of eight days at a sleep lab. They were each randomly assigned to sleep as much as they wanted or to sleep only two-thirds of their normal sleep time.

Everyone has access to as much food as they wanted. Food intake was logged.

While the sleep-deprived group ate the extra 549 calories daily, the comparison group actually ate about 143 fewer calories daily than usual.

The researchers tracked how active each group was. But they didn't find much difference in activity expenditure between both groups.

Sleep deprivation was linked with somewhat levels of leptin, the hormone that tells your brain you are full. 

It is linked to somewhat lower levels of ghrelin, the hormone that tells your brain you are hungry. The findings found the leptin levels went up and the ghrelin levels went down in the sleep-deprived group.

When this study was compared with previous findings, it was found to be consistently pointing that there are possible links of sleep deprivation to increase intake of calories.

This could be the contributing factor to the alarming rate of obesity rate increasing in the city as people continue to face stress and have poor lifestyle that leads to sleeplessness.

Have you noticed that your weight have been fluctuating for the past 3 months?

If yes, do seek help today. With proper monitoring of diet and lifestyle, there is a possibility of maintaining a good body shape and weight without having to lose weight artificially.

Leave a comment if you find that this article helps you.

Read also:                  
Sleeplessness: How does it affect you?
Sleep routines that HELP you sleep better
Sleep deprivation will lead to TYPE 2 diabetes

Opt-in to my mailing list and get in touch with me for a wellness screening to better understand the condition of your body which may be affecting your quality of sleep every day.

I wish you a good night's sleep,

 

Health alert: one in 3 will develop diabetes

This is an alarming news which all Singaporeans need to be aware about.

The 11.3 per cent figure earns Singapore the dubious honour of having one of the highest incidences of this illness among developed countries.

Diabetes causes a host of health complications ranging from blindness to kidney failure, poor circulation leading to kidney failure, poor circulation leading to limb amputations, heart attacks and strokes.

One of the crucial factors which can lead to diabetes is poor sleep. Lack of sleep also reduces the release of appetite controlling chemicals in our body. This causes obesity and paves path for type2 diabetes. Sleeping less than six hours each weeknight makes you four-and-a-half times more likely to develop prediabetes, according to a study presented at a recent American Heart Association conference.

In 2009, 46.4% of people who had their first heart attacks here were diabetic, said the Health Promotion Board (HPB).

If there is proper and early treatment and screening, the possible complications and risk will be overall reduced.

Half of the people having diabetes continue to remain unaware of it.

Without proper education and knowledge, many will still be kept under the dark of the type of food and prevention they should be taking to ensure this chronic disease does not plague them in the next decade.

Are you one of those who are afraid of being at risk? It's never too late to take some action.

Read also:                  

Sleeplessness: How does it affect you?

Sleep deprivation will lead to TYPE 2 diabetes
Sleep routines that HELP you sleep better

Opt-in to my mailing list and get in touch with me for a wellness screening to better understand the condition of your body which may be affecting your quality of sleep every day.

I wish you a good night's sleep,