"When you hit the snooze button, you are inviting yourself to have continued sleep, but mixed with wakefulness. It’s not very efficient, and it's usually not ended by a defined time," said Dr. Ronald Chervin.
Dr. Afifa Shamim-Uzzaman, argued convincingly that light is the best way to get people out of bed early. It’s not surprising that alarm clocks that simulate daylight to slowly wake you from sleeping are widely available — and have become very popular over the last decade.
On this month’s podcast episode, our host interviews Drs. Cathy Goldstein and Max de Zambotti Kiran KG Ravindran to discuss the recently published article in the journal SLEEP, entitled State of Science and Recommendations for Using Wearable Technology in Sleep and Circadian Research.
Dr. Goldstein said the data from these devices could also reinforce the benefits of sleep hygiene. For example, a user could see how going to bed and getting up at the same time each day positively affects their metrics.
Reactions are so individual, Dr. Conroy says, that personal experience matters just as much as what research shows—especially since marijuana is still illegal federally and in about half of U.S. states, which makes it difficult to study. “What we get in the science might be a bit different from the patient’s perspective, largely because the
Grateful to be able to support the mission of the AASM Foundation and excited to improve sleep health among vulnerable adults who live in our surrounding communities and experience poverty. We believe that access to health care is a human right and will continue our free sleep clinic for the years to come. Dr. Galit Levi Dunietz
“So, standard time would actually be the more beneficial time to make permanent,” said Cathy Goldstein with University of Michigan Health. “And the reason is that the internal clock, that circadian rhythm, is longer than 24 hours."
"About 30 percent of older people get less than seven hours of sleep daily, and almost 20 percent report either frequent insomnia or poor sleep quality, according to aOlder adults tend to have less deep (what’s called non-REM) sleep," says Dr. Ronald Chervin.
This pilot investigation adds to the growing evidence base that pregnancy sleep and circadian health, assessed early on in pregnancy, are related to birth outcomes. Whether prenatal care that includes assessment and counseling for healthy sleep and circadian habits would improve fetal health deserves further investigation.
OTC melatonin is not regulated by the FDA for insomnia, medical conditions or sleep disorders, so it's more easily available to the public, explained Dr. Deirdre Conroy , That being said, studies have shown that the dose of
Natural light signals our brains to be up-and-at-’em, says Dr. Deirdre Conroy. So open the window and soak in the first light to activate your energy. Dehydration seriously compounds fatigue, so be sure to drink a glass of water too.
“One of the challenges with melatonin is that recent studies have shown that the dose on the bottle may not always equate to exactly how much is in each pill,” Dr. Conroy says. "A lower dose of melatonin has been shown to show a bigger 'shift' in the circadian phase than larger doses of melatonin."
Some studies suggest that women are 40 per cent more likely to experience sleep disruption than men. And throughout a woman’s life, puberty, pregnancy, menopause and caring responsibilities may all have an effect on the amount of good quality sleep available to women.
“A lower body temperature actually facilitates sleep for us,” says Dr. Anita Shelgikar, a professor of neurology at the University of Michigan Medical School. “When it’s harder to maintain that lower body temperature, that can be disruptive to our sleep.”
“These are a proxy for sleep, not sleep as traditionally defined,” said Cathy Goldstein. She says these kinds of gadgets can be really helpful because we “don’t otherwise have a way to track sleep over time for days and days.” The trick? Pay attention to the right kinds of data.
Tiffany J. Braley, M.D., from the University of Michigan in Ann Arbor, and colleagues assessed direct and indirect longitudinal associations between sleep disorders and perceived cognitive dysfunction in women with MS.
“Sleep disorders have gained substantial recognition for their role in cognitive decline, which affects up to 70% of people with multiple sclerosis.”- Dr. Braley. “However, as sleep disorders are frequently underdiagnosed, health care claims data miss many people with sleep disorders who were not evaluated for these conditions."-Dr. Dunietz.