Why Going To Sleep At 10 P.M. May Save Your Llife

John Hopkins Medicine 

 Study Finds: Your bedtime impacts heart health. Here’s why going to sleep at 10 p.m. may save your life 

SOPHIA ANTIPOLIS, France — Bedtimes are probably something many people only associate with children. However, a new study reveals that adults should be just as strict with their own sleep cycles as well. 

Researchers find that going to bed between 10 p.m. and 11 p.m. local time lowers the risk of developing heart disease compared to any other time of night. 

While bedtimes after midnight resulted in the highest increase in heart-related declines in health, the team finds that even bedtimes earlier than 10 p.m. increased the risk of cardiovascular disease in adults. 

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CSN Editor: I would also recommend an afternoon siesta for about 20 minutes.

Why We Need A Good Night’s Sleep

A Good Night’s Sleep Isn’t a Luxury; It’s a Necessity -- New York Times

In my younger years, I regarded sleep as a necessary evil, nature’s way of thwarting my desire to cram as many activities into a 24-hour day as possible. I frequently flew the red-eye from California, for instance, sailing (or so I thought) through the next day on less than four hours of uncomfortable sleep.

But my neglect was costing me in ways that I did not fully appreciate. My husband called our nights at the ballet and theater “Jane’s most expensive naps.” Eventually we relinquished our subscriptions. Driving, too, was dicey: twice I fell asleep at the wheel, narrowly avoiding disaster. I realize now that I was living in a state of chronic sleep deprivation.

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Penn Study Shows Why Sleep Is Needed To Form Memories

From Science Codex:

PHILADELPHIA – If you ever argued with your mother when she told you to get some sleep after studying for an exam instead of pulling an all-nighter, you owe her an apology, because it turns out she's right. And now, scientists are beginning to understand why.

In research published this week in Neuron, Marcos Frank, PhD, Assistant Professor of Neuroscience, at the University of Pennsylvania School of Medicine, postdoctoral researcher Sara Aton, PhD, and colleagues describe for the first time how cellular changes in the sleeping brain promote the formation of memories.

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Naps And Dreams Boost Learning, Study Finds

From Live Science:

Scientists have long wondered why we sleep and why we dream. A new study provides evidence for some long-held notions that sleep and dreams boost learning and help us to make sense of the real world. Even naps can help, the researchers found.

Test subjects who dreamt about a challenging task performed it better than those who didn't have such dreams.

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Top 10 Spooky Sleep Disorders

From Live Science:

Sleep is supposed to be a time of peace and relaxation. Most of us drift from our waking lives into predictable cycles of deep, non-REM sleep, followed by dream-filled rapid-eye-movement (REM) sleep. But when the boundaries of these three phases of arousal get fuzzy, sleep can be downright scary. In fact, some sleep disorders seem more at home in horror films than in your bedroom.

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How Rest Helps Memory: Sleepy Heads

From The Economist:

Researchers say a nap prepares the brain to learn.

MAD dogs and Englishmen, so the song has it, go out in the midday sun. And the business practices of England’s lineal descendant, America, will have you in the office from nine in the morning to five in the evening, if not longer. Much of the world, though, prefers to take a siesta. And research presented to the AAAS meeting in San Diego suggests it may be right to do so. It has already been established that those who siesta are less likely to die of heart disease. Now, Matthew Walker and his colleagues at the University of California, Berkeley, have found that they probably have better memory, too. An afternoon nap, Dr Walker has discovered, sets the brain up for learning.

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Take That Power Nap - You Could End Up Smarter

Medical researchers have shown that power naps not only refresh the mind,
they also make people smarter

From The Daily Mail:

It may not make you popular with your boss but a snooze in the middle of the day dramatically boosts your brain power.

Medical researchers have shown that the power naps favoured by Winston Churchill, Albert Einstein and Margaret Thatcher not only refresh the mind, they also make people smarter.

They found snoozing for just one hour in the day is enough to increase the brain's ability to learn new facts in the hours that follow.

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How Much Sleep Do I Need?

From Live Science/Tech Media:

Scientists can't say exactly how much sleep each person needs, but there are some guidelines. And you should know that serious lack of sleep — less than six or seven hours a night — has been associated with increased risks of high blood pressure, hypertension, obesity, diabetes and cancer.

But much about sleep's role in health, and the how much sleep each person needs, remains a mystery. Some studies have suggested that older people need less sleep. Research reported in the journal Current Biology in 2008 found that when asked to stay in bed for 16 hours in the dark each day for several days, younger people participants slept 9 hours on average while older people got 7.5 hours of shut-eye.

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Lost Sleep Can't Be Made Up, Study Suggests

From Live Science:

If you think staying in bed on the weekends will make up for a weeks' worth of sleep deprivation, think again. A new study finds that going long periods without sleep can lead to a sort of "sleep debt" that cannot simply be undone with a little extra snoozing from time to time.

The study involved a small number of participants, however, so further research would be needed to verify the results.

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The Claim: Exercise More During the Day, and You Will Sleep Better at Night

From The New York Times:

THE FACTS It has long been said that regular physical activity and better sleep go hand in hand. Burn more energy during the day, the thinking goes, and you will be more tired at night.

But only recently have scientists sought to find out precisely to what extent. One extensive study published this year looked for answers by having healthy children wear actigraphs — devices that measure movement — and then seeing whether more movement and activity during the day meant improved sleep at night. The results should be particularly enlightening to parents.

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Sounds During Sleep Aid Memory, Study Finds

From The New York Times:

Science has never given much credence to claims that you can learn French or Chinese by having the instruction CDs play while you sleep. If any learning happens that way, most scientists say, the language lesson is probably waking the sleeper up, not causing nouns and verbs to seep into a sound-asleep mind.

But a new study about a different kind of audio approach during sleep gives insight into how the sleeping brain works, and might eventually come in handy to people studying a language, cramming for a test or memorizing lines in a play.

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Caffeine Cuts Into Sleep, Even Hours Later

From Live Science:

Add one more insult to the injury of working the night shift: Drinking coffee during work hours may just keep you awake during the day.

"Caffeine is the most widely used stimulant to counteract sleepiness, yet it has detrimental effects on the sleep of night-shift workers who must slumber during the day, just as their biological clock sends a strong wake-up signal," said Julie Carrier, a University of Montreal psychology professor. "The older you get, the more affected your sleep will be by coffee."

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Sleep Deprivation Cut Mental Function

From Future Pundit:

The brain downshifts to simpler ways of processing information when lacking sleep.

Westchester, Ill. —A study in the Nov.1 issue of the journal Sleep shows that sleep deprivation causes some people to shift from a more automatic, implicit process of information categorization (information-integration) to a more controlled, explicit process (rule-based). This use of rule-based strategies in a task in which information-integration strategies are optimal can lead to potentially devastating errors when quick and accurate categorization is fundamental to survival.

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Rest Easy: Retirement (and Money) Can Improve Sleep

Insomnia is the most common sleep complaint at any age. It affects almost half of adults 60 and older, according to the National Institutes of Health. Credit: © Marcin Kempski |Dreamstime.com"

From Live Science:

It's no secret the stress of work can keep you up at nights. Now research shows that retirement can spur less fitful sleep, at least for people who are financially stable.

The prevalence of sleep disturbances among 14,714 study participants in France — all of whom had pensions that continued to pay 80 percent of their salaries — fell from 24.2 percent in the last year before retirement to 17.8 percent in the first year after retiring.

The finding may not apply to retirees who lack financial stability, however.

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Why 'Sleeping On It' Helps

From Live Science:

We're often told, "You should sleep on it" before you make an important decision. Why is that? How does "sleeping on it" help your decision-making process?

Conventional wisdom suggests that by "sleeping on it," we clear our minds and relieve ourselves of the immediacy (and accompanying stress) of making a decision. Sleep also helps organize our memories, process the information of the day, and solve problems. Such wisdom also suggests that conscious deliberation helps decision making in general. But new research (Dijksterhuis et al., 2009) suggests something else might also be at work — our unconscious.

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A Cure For Jet Lag? Scientists Identify Brain Cell Which Keeps Us Awake

Photo: The discovery of the brain cell which determines our sleep patterns could pave the way for the introduction of a pill to beat jetlag

From The Telegraph:

A pill that cures jet lag is a step closer today, after scientists discovered how signals from the brain control our biological clocks.

Tests on mice suggested the human body clock - controlled by a region of the brain called the suprachiasmatic nuclei - does not constantly fire electrical pulses to regulate our sleeping patterns, as was previously thought.

Instead, it fires at dusk and remains inactive during the night, then stirring back to life at daybreak.

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Elderly Women Sleep Better Than They Think, Men Sleep Worse

From Science Daily:

ScienceDaily (Oct. 1, 2009) — A study in the Oct.1 issue of the journal Sleep shows that elderly women sleep better than elderly men even though women consistently report that their sleep is shorter and poorer.

Women reported less and poorer sleep than men on all of the subjective measures, including a 13.2 minute shorter total sleep time (TST), 10.1 minute longer sleep onset latency (SOL), and a 4.2 percent lower sleep efficiency. When sleep was measured objectively, however, women slept 16 minutes lon¬ger than men, had a 1.2 percent higher sleep efficiency, and had less fragmented sleep.

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Alzheimer's Linked To Lack Of Zzzzs

From Science News:

Losing sleep could lead to losing brain cells, a new study suggests.

Levels of a protein that forms the hallmark plaques of Alzheimer’s disease increase in the brains of mice and in the spinal fluid of people during wakefulness and fall during sleep, researchers report online September 24 in Science. Mice that didn’t get enough sleep for three weeks also had more plaques in their brains than well-rested mice, the team found.

Scientists already knew that having Alzheimer’s disease was associated with poor sleep, but they had thought that Alzheimer’s disease caused the sleep disruption.

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Direct Evidence Of Role Of Sleep In Memory Formation Is Uncovered

For the first time, researchers have pinpointed the mechanism that takes place during sleep that causes learning and memory formation to occur. (Credit: iStockphoto/Mads Abildgaard)

From Science Daily:

ScienceDaily (Sep. 16, 2009) — A Rutgers University, Newark and Collége de France, Paris research team has pinpointed for the first time the mechanism that takes place during sleep that causes learning and memory formation to occur.

It’s been known for more than a century that sleep somehow is important for learning and memory. Sigmund Freud further suspected that what we learned during the day was “rehearsed” by the brain during dreaming, allowing memories to form. And while much recent research has focused on the correlative links between the hippocampus and memory consolidation, what had not been identified was the specific processes that cause long-term memories to form.

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New Theory Questions Why We Sleep

From Live Science:

The purpose of sleep remains one of the greatest unsolved mysteries in science. Although we spend roughly one-third of life asleep, researchers still do not know why.

While sleep is often thought to have evolved to play an unknown but vital role inside the body, a new theory now suggests it actually developed as a method to better deal with the outside world.

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