I posted a looooonnnngggg blog with all kinds of tips for helping with sleep. I've posted all the articles (also on the blog) here and will be adding more. Hopefully, some will have info that will be helpful. What I've found thus far is that most articles are a rehash of the same ol', same ol'. If I see something new I'll try to highlight it. Below are people to follow, articles, sleep organizations and apps to help with sleep.
Some sleep-talkin' experts to follow:
- Matthew Walker
- Satchidananda Panda
- Dave Asprey
- Michael Breus
- James Wilson - I just came across James Wilson. I have not really looked at anything he has written or done. He was mentioned in a few articles and has some worth-looking-into links.
- Michael Howell
Articles for reference:
12/29/20
If it’s difficult for you to get a restful night of sleep every night, you're not alone: According to the CDC,
one in three adults in the United States sleep less than the
recommended seven hours per night. Our national insomnia is linked to a
variety of causes, including ill health, aging, and stress,
Read More: Can't Sleep? Eat These 5 Key Nutrients For A Good Night's Sleep | https://thebeet.com/cant-sleep-eat-these-5-key-nutrients-to-sleep-better-and-longer/?utm_source=tsmclip&utm_medium=referral
Read More: Can't Sleep? Eat These 5 Key Nutrients For A Good Night's Sleep | https://thebeet.com/cant-sleep-eat-these-5-key-nutrients-to-sleep-better-and-longer/?utm_source=tsmclip&utm_medium=referral
https://thebeet.com/cant-sleep-eat-these-5-key-nutrients-to-sleep-better-and-longer/
3/9/20
'VERY WORRYING'
Rise in children with sleep disorders as cases of insomnia almost double in seven years
The number of
children and teens being admitted to hospital in England for sleep
disorders such as insomnia has almost doubled in seven years, according
to shocking figures.
Experts have blamed rising obesity levels, excessive use of social
media before bedtime and mental health for contributing what they
describe as a hidden public health problem...https://www.thesun.co.uk/news/11118156/children-sleep-disorders-insomnia/
Experts say if you are taking a nap longer than 30 minutes, you are doing it wrong
Springing forward into exhaustion could have many people hitting the snooze button this Monday.
Daylight saving time started on March 8 - this means the sun rises later in the morning lasting longer into the night. The time adjustment can leave people feeling tired.
According to the Sleep Foundation, taking a nap has a ton of benefits, like higher cognitive function, creativity and a better mood, but the amount of time you spend resting could get in the way of those 'nap perks.'...
https://www.kxxv.com/news/national/experts-say-if-you-are-taking-a-nap-longer-than-30-minutes-you-are-doing-it-wrong
3/3/20
Insomnia tied to depression, cardiovascular disease
Insomnia, often blamed on stress or bad sleep habits, may instead be closely linked to depression, heart disease, and other physiological disorders, a pair of deep dives into the human genome now reveals.
“Both studies are very well done,” says psychologist Philip Gehrman of the University of Pennsylvania’s Perelman School of Medicine, who researches sleep behavior. Still, he stresses that much more work remains before the genetic connections to insomnia can be translated to new therapies for patients...
https://www.sciencemag.org/news/2019/02/insomnia-tied-depression-cardiovascular-disease
2/25/20
Deep sleep may clear the brain of Alzheimer’s toxins, study says
If you didn’t clean your house or your car, the unkempt disorganization would get rather distracting. If you didn’t shower or brush your teeth regularly, your hygiene would quickly plummet and your health would suffer. So why don’t we talk about cleaning our brains, one of the most important organs of the body?
Your brain is the center of your nervous system. It controls thought, memory, emotion, touch, motor skills, vision, respiration and every process that regulates your body. And as we age, it becomes increasingly important to take care of the brain — especially in order to prevent conditions like Alzheimer’s and other neurodegenerative diseases.
https://www.theladders.com/career-advice/deep-sleep-may-clear-the-brain-of-alzheimers-toxins-study-says
Note: This one seems a bit of a stretch to me but some of the things we considered strange years back are now accepted science...so, maybe?
Can't sleep? This wall colour will (really) help
If you're struggling to get a decent night's sleep, this should be the colour of choice for your bedroom. Here's why...https://www.realhomes.com/news/cant-sleep-this-wall-colour-will-really-help
2/22/20
Whoops, per Michelle Drerup, PsyD is a sleep psychologist and behavioral sleep medicine specialist at the Cleveland Clinic's Sleep Disorders Center the answer is NO, blue blockers on your tablets, etc., don't work!!! Yikes.
Do blue light filters actually help you sleep?
https://www.wkyc.com/article/news/health/blue-light-filters-expert-cleveland-clinic/95-97f6ea11-e0d3-4b6e-94d1-41d68e2ebeb5
Note: I'm going to monitor this one, looks promising. It is currently $149, comes with 12 pads to use to stick on your head. Per the article it can come off --- they suggested that the company consider a head-band. When they fix the "coming off" issue I'm in! https://www.beddrsleep.com/
Beddr SleepTuner: Medgadget’s Review of The Novel Sleep Tracker
Today, we’re taking a look at the Beddr SleepTuner, a wearable sleep tracker that launched late last year. Unlike the other sleep devices we’ve reviewed in the past, Beddr is placed on the forehead. As it’s an ideal spot on the body that is relatively flat, thin, and plentifully vascularized, Beddr is able to use a photoplethysmography (PPG) sensor to consistently and accurately monitor one’s SpO2 (blood oxygenation) and heart rate. It also uses a 3-axis accelerometer to track every toss and turn and monitor the person’s sleeping position.
https://www.medgadget.com/2020/02/beddr-sleeptuner-medgadgets-review-of-the-novel-sleep-tracker.html
How sunrise, sunset impact our circadian rhythms
Researchers at the University of
Washington say that wavelengths during sunrise and sunset have the
greatest influence on our brains when it comes to regulating our
circadian rhythms.
According the National Sleep Foundation, your circadian rhythm is a "24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals.
It's also known as your sleep/wake cycle."
The university's findings
were published in "Current Biology" and identifies a cell in the
retina, which the university says helps signal the part of our brains
that regulates circadian rhythms, boost alertness, help memory and
cognitive function, and elevate mood.
https://www.ktva.com/story/41757246/light-time-is-the-right-to-right-time-to-get-in-rhythm
https://www.ktva.com/story/41757246/light-time-is-the-right-to-right-time-to-get-in-rhythm
The universities findings: A Color Vision Circuit for Non-Image-Forming Vision in the Primate Retina - https://www.cell.com/current-biology/fulltext/S0960-9822(20)30084-1
Another article on the same subject:
Let there be 'circadian' light: New study describes science behind best lights to affect sleep, mood and learning
https://phys.org/news/2020-02-circadian-science-affect-mood.html
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Links to other articles:
- https://www.howtogeek.com/545824/6-tips-for-using-your-iphone-at-night-or-in-the-dark/
- https://www.studyfinds.org/self-medication-study-finds-deep-sleep-rewires-the-brain-zaps-away-anxiety/
- https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain
- https://www.scientificamerican.com/article/deep-sleep-gives-your-brain-a-deep-clean1/
- https://www.npr.org/sections/health-shots/2016/01/04/460620606/lack-of-deep-sleep-may-set-the-stage-for-alzheimers
- The Neuroprotective Aspects of Sleep - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/
- https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
- https://thesleepdoctor.com/2018/12/18/can-intermittent-fasting-help-sleep/
- https://www.psychologytoday.com/us/blog/sleep-newzzz/201912/the-connection-between-sugar-and-your-sleep
- Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep
- https://www.psychologytoday.com/us/blog/sleep-newzzz#_=_
- https://news.northwestern.edu/stories/2017/april/pink-noise-sound-enhance-deep-sleep-memory/
- https://www.psychologytoday.com/us/blog/sleep-newzzz/201710/better-sleep-5-htp
- https://psychology.berkeley.edu/people/matthew-p-walker
- https://www.sciencenewsforstudents.org/article/evening-screen-time-can-sabotage-sleep
- https://www.theguardian.com/lifeandstyle/2020/feb/17/shut-eye-and-sleep-hygiene-the-truth-about-why-you-keep-waking-up-at-3am
- https://www.studyfinds.org/deep-sleep-memory-heart-disease/
- https://metro.co.uk/2020/02/13/people-nap-productive-says-study-12231065/
- https://www.sleepassociation.org/about-sleep/stages-of-sleep/deep-sleep/
- https://www.healthline.com/health/deep-sleep#diagnosis
- Had a sleep study? Here's some good info that'll help you understand the results: https://www.sleepapnea.org/treat/getting-sleep-apnea-diagnosis/sleep-study-details/
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- American Sleep Association - https://www.sleepassociation.org/
- National Sleep Foundation - https://www.sleepfoundation.org/
- American Academy of Sleep Medicine - https://aasm.org/
- World Sleep Society - https://worldsleepsociety.org/
- National Center on Sleep Disorders Research - https://www.nhlbi.nih.gov/about/divisions/division-lung-diseases/national-center-sleep-disorders-research
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Apps
Sleepytime to help you calculate best sleep times - https://sleepyti.me/
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