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25Mar

The 6 Best Sleep Trackers of 2024

Posted by: admin Categories: SPORTS & ATHLETICS
Comments Off on The 6 Best Sleep Trackers of 2024

Proper sleep is vital for maintaining good physical and mental health. Sleep trackers are wearable devices that are specifically designed to track various metrics to help improve sleep. They typically use accelerometers to track motion and heart rate sensors to monitor heart rate variability, respiratory rate, and skin temperature. By analyzing this data, sleep trackers and the accompanying apps offer feedback and suggestions that can provide valuable insights into sleep quality and help users make adjustments to enhance their overall sleep patterns.

To find the best sleep trackers for improved sleep, we tested 14 different tracker options under the supervision of fitness coaches and medical doctors, focusing on comfort, ease of use, accuracy, and value. We received additional feedback and expertise from a sleep coach and an MD who is board-certified in sleep medicine. A physician on our Medical Expert Board also reviewed this article for medical and scientific accuracy regarding what to look for in sleep trackers, how they work, and who could benefit from using them.

Types of Sleep Trackers

There are a few different styles of sleep trackers that go about tracking sleep in unique ways. Our experts recommend seeking the most comfortable option to ensure continual usage. The main styles are:

  • Rings: Less obtrusive; a ring can track resting heart rate and heart rate variability. Some ring options offer blood oxygen sensing and temperature and use infrared light photoplethysmography (PPG), a noninvasive method of heart rate tracking.
  • Wristbands: These track sleep-relevant factors like heart rate and heart rate variability. Some use an accelerometer, which tracks movement, a gyroscope, and a PPG heart rate sensor. They are designed for performance and are often waterproof.
  • Smartwatches: Usually, these are not primarily designed for sleep tracking. While they have sleep tracking as a feature, they are primarily designed for connectivity, fitness tracking, and GPS.
  • Heart rate monitors: These heart rate-specific options can be worn around the chest or clipped to a finger for specific pulse readings.
  • Under the bed: Under-bed options track movement, breathing, and heart rate to monitor sleep for those who dislike wearables.

Oura Ring Gen3

Oura


Our Ratings

  • Ease of Setup

    4.9/5

  • Comfort

    4.8/5

  • Ease of Use

    3.6/5

  • Accuracy

    3.8/5

  • Value

    3.2/5

Why We Like It


The Oura Ring Gen 3 impressed us with its accuracy; incidents of waking up during the night were accurately tracked when we looked the next day. Using research-grade sensors to track factors like sleep quality and stages through temperature and heart rate, it offers a rating on a 1-100 scale in the morning of your previous night of sleep. It also features accumulated data of metrics like sleep patterns to tell you when it’s time to start your evening wind down.

The Oura Ring Gen 3 improved our sleep, including a readiness feature that let us know how prepared we were, based on sleep, to tackle the day. We also found it to work well for cycle syncing for people who have menstrual cycles. It is a minimally invasive and comfortable option, and the simple design blends in with other jewelry seamlessly. Lastly, it’s waterproof, which is good because we forgot we were wearing it sometimes, hardly noticing it in the shower. 

It’s Worth Noting 

  • Though it offers fitness tracking, we found it inaccurate when automatically tracking it.

Product Details:

  • Type: Ring
  • Compatibility: iOS 15 and higher, Android 8.0 and higher 
  • Battery Life: Up to 7 days
  • Subscription: $5.99 a month
  • Closeup of hand wearing Oura Ring Gen3

    Verywell Fit / Michelle Parente


  • Oura Ring Gen3 displayed in packaging on white surface

    Health / Michelle Parente


Best Fitness and Sleep Tracker

WHOOP 4.0

WHOOP 4.0 Health and Fitness Tracker

Best Buy


Why We Like It

The Whoop 4.0 is a great choice for data enthusiasts looking to track sleep and fitness using one device. Overall, we felt it to be highly accurate. It tracks strain, sleep, and recovery. For sleep, this option tracks duration, performance, efficiency, consistency, latency, sleep debt, sleep stages, and disturbances, letting you know if you hit your target for the night and offering tailored bedtimes based on your goals. 

For fitness tracking, the Whoop 4.0 provides a strain option to allow you to track activity. A stress tracker lets you know how much time you spend in low, medium, and high stress and compares it to your weekly and monthly average. It also tracks recovery based on Resting Heart Rate (RHR), Heart Rate Variability (HRV), Respiratory Rate, and Sleep Performance. 

It’s Worth Noting 

  • Whoop's strength-based tracking has drawbacks. It requires manual input, takes a month to calibrate fully, and can irritate the skin when wet.

Product Details:

  • Type: Wristband
  • Compatibility: iOS 15 or higher, Android OS 10.0 or higher
  • Battery Life: 4-5 days
  • Subscription: Required, $30 a month

Best Budget

Amazfit Band 7

Amazfit Band 7

Amazfit


Our Ratings

  • Ease of Setup

    3.4/5

  • Comfort

    3.7/5

  • Ease of Use

    4.3/5

  • Accuracy

    4.4/5

  • Value

    4.5/5

Why We Like It

For a more affordable sleep tracker, we suggest the Amazfit Band 7. At a fraction of the cost of competitors, this device can track different sleep stages, such as light, deep, and REM sleep. It also has an alarm feature that sets the optimal waking time within a 30-minute window of your set alarm. This helps avoid waking you up during a deep sleep cycle, which can cause grogginess.

In terms of comfort, it feels almost weightless; the rubber on the band didn't pull on our skin or hair, and we found it comfortable to wear while sleeping. The display on this waterproof tracker was the ideal size, large enough to be visible without being obstructive. It also has a lengthy battery life of up to 18 days on normal usage or 28 days with battery saver mode.

It’s Worth Noting 

  • While you can turn the brightness down, there is no “sleep mode”, so people with sensitivity to light may want to avoid it. We also felt it could benefit from a horizontal screen view option.

Product Details:

  • Type: Wristband
  • Compatibility: iOS 12.0 and above, Android 7.0 and above
  • Battery Life: Up to 28 days on battery saver mode, 18 days on normal
  • Subscription: No

Best Smartwatch for Sleep Tracking

Polar Vantage V2 Smartwatch

Amazon Polar Vantage V2 Smartwatch

Amazon


Our Ratings

  • Ease of Setup

    5/5

  • Comfort

    4.8/5

  • Ease of Use

    4.9/5

  • Accuracy

    4.8/5

  • Value

    3.6/5

Why We Like It

The Polar Vantage V2 is our pick for those who prefer the feeling of a smartwatch. This device monitors your sleeping patterns for quality, duration, and the amount of time spent in each stage (light, deep, and REM). It also evaluates your recovery status to help you understand what you can achieve in terms of fitness the next day. This metric is based on the quality of your sleep and the effectiveness of your autonomic nervous system in calming down during the early sleep phases. In addition, the device provides information about your average heart rate at night and your oxygen levels.

The V2 is lightweight and waterproof, up to 100 meters. It also tracks calories, stress levels, and heart rates. It was easy to download and sync with our phone, and despite all of the information included, we found it easy to read and understand.

It’s Worth Noting 

  • This is a pricier option than other watches, though it doesn’t require a monthly subscription.

Product Details:

  • Type: Smartwatch
  • Compatibility: iOS, Android
  • Battery Life: 40 hours in training mode, and up to 7 days in watch mode
  • Subscription: Not required
  • Polar Vantage V2 Smartwatch

    Verywell Fit / Christine Luff


  • Polar Vantage V2 Smartwatch in the packaging on a wood surface

    Health / Justin Javier


Best for Multipurpose Tracking

Garmin Instinct 2

garmin instinct

Garmin


Our Ratings

  • Ease of Setup

    4/5

  • Comfort

    4/5

  • Ease of Use

    4/5

  • Accuracy

    5/5

  • Value

    4/5

Why We Like It

For a sleep tracker that goes beyond just sleep, our pick is the Garmin Instinct 2. For athletes who like the elements, tracking via satellite systems will keep them safe, while ABC sensors track workouts according to elevation and weather monitoring. It also has a feature to track your way back to where you started. It includes a VO2 max tracker, daily workout suggestions, and HIIT workout tracking. It also tracks stress, heart rate, and women’s health.

Its sleep features include tracking light, deep, and REM stages of sleep, with a pulse Ox sensor that uses light beams at the wrist to gauge how effective your body is at absorbing oxygen. A dedicated tracker lets you know your sleep score and insights. If you work out, this option features a recovery time indicator that accounts for details like stress and sleep, which lets you know when you’re good to go for another workout.

It’s Worth Noting 

  • It can be difficult to operate, and the interface leaves something to be desired.

Product Details:

  • Type: Smartwatch
  • Compatibility: Phones with Bluetooth
  • Battery Life: Up to 28 days
  • Subscription: Not required

Best Under the Mattress

Withings Sleep Tracking Pad

Withings Sleep - Sleep Tracking Pad

Amazon


Why We Like It

If you're someone who doesn't want to wear a sleep-tracking device, Withings’ Sleep Tracking Mat is a great underneath-the-mattress choice. It uses a pneumatic sensor to measure respiratory rate, heartbeats, and body movements, while a sound sensor examines details attributed to snoring or instances where breathing ceases. It will still track deep, light, and REM sleep cycle analysis and it also offers heart rate tracking and snoring detection. It provides a sleep score, which is viewable in the Health Mate app, and it will clue you into factors like sleep duration, depth, interruptions, and schedule, also letting you know how long it takes you to wake up and go to sleep. This mat offers automation as well, knowing when to turn the lights off and back on, and it can also turn the thermostat up in the morning through IFTTT, an automation platform. 

It’s Worth Noting 

  • If you sleep with someone, it won’t be as accurate as it can sense the other person’s movements. You will also need an outlet near the bed to use it.

Product Details:

  • Type: Under the bed
  • Compatibility: iOS, Android
  • Battery Life: Plugs into the wall
  • Subscription: N/A

Sleep Trackers We Tested and Don’t Recommend

We also tested these fitness trackers but decided that they didn’t earn a spot on our sleep specific list as they fell short in a few different ways:

  • Garmin Venu Sq 2 Smartwatch: While it offered us useful data, the display proved to be a bit clunky and we definitely found it to be somewhat bulky while sleeping. While it wasn’t overwhelming, we felt that it didn’t earn a spot when there were much less bulky options that we tested. 
  • Fitbit Sense 2: We liked how lightweight and hardly noticeable this option was and that it offered a good amount of info in a clear and concise way, but it didn’t do anything to impress us when it came to sleep tracking.
  • Apple Watch Ultra: A lightweight and comfortable feel, a super adjustable wrist strap, and excellent running tracking are all appealing. However, it just doesn’t focus on sleep or offer as many sleep insights as other options.

Our Testing and Review Process

We have tested a total of 14 health and fitness trackers to date, doing unique tests for both the fitness trackers and the heart rate-specific monitors. During the testing phase of fitness trackers with a sleep focus, we performed the testing procedure at home, with the assistance of Noelle McKenzie, a fitness coach, ACE-certified personal trainer, and the co-founder of Leading Edge Personal Trainers. We connected the trackers to relevant apps and used them for at least four times a week for a month. Additionally, we utilized these trackers for fitness testing during this phase. Ultimately, we selected five of the tested products, as well as one that we researched but did not test. We focused on the following aspects during our testing process:

  • Comfort: A wearable device is more likely to be worn if comfortable. We tested how they felt for all-day use, noting any irritation, pinching, or tugging feelings, and aiming for products we forgot we were wearing. We also considered how they felt during sleep and if they were waterproof. 
  • Ease of Use: We examined the functionality how easy it was to view the tracked data, and how helpful we found that data to be. We noted these trackers' impact on our sleep and fitness and how useful the displays were.
  • Accuracy: We noted the metrics' accuracy based on what we perceived we were actually doing. We also noted reliability and how good the trackers were at noting the start of activity.
  • Value: Based on the item's price, our testers noted if they were worth the money if they would pay the listed price or even more, or if they felt the trackers were overpriced. Additionally, the testers noted whether they would buy them on sale or if they weren’t worth it on sale.

Our Experts

During our testing and research for this story, we received expert insights every step of the way. McKenzie provided input during testing to help us better gauge the trackers we used. Our other experts helped us understand what sleep trackers do, who they are valuable for, who they are not suited for, and the factors people should consider while selecting one. Although we choose our products independently, it's important to note that the expertise provided by our experts impacts our choices.

  • Alex Dimitriu, MD, double board-certified in Psychiatry and Sleep Medicine and founder of Menlo Park Psychiatry & Sleep Medicine
  • Kelly Murray, Certified Pediatric & Adult Sleep Consultant, FDN- P, Owner at Kelly Murray Sleep Consulting
  • Noelle McKenzie, fitness coach, ACE-certified personal trainer, co-founder of Leading Edge Personal Trainers. 

How Do Sleep Trackers Work?

According to Dr. Dimitriu, most sleep trackers work by tracking heart rate and heart rate variations, as well as through tracking movement and body temperature. When it comes to sleep stage tracking, he says that heart rate, breathing, and movement are what is being used for this, but he does warn that these can be hard metrics to track, even with an EEG (brainwave recorder) in a lab.  

When it comes to using this data, Murray recommends focusing on sleep duration, disturbances, and efficiency because these can be important for determining how the actual sleep matches up with what the user believes is happening during the night. She also notes that these insights can indicate how a sleeper’s habits affect their sleep so they can adjust their habits in the future.

Sleep Trackers and Your Health

According to Dr. Dimitriu, sleep trackers can be useful tools for tracking bedtime, wake time, and heart rate when sleeping. Sleep trackers can help connect activity and sleep quality, maintain consistent bed and wake times, and remind individuals to wind down before bed. Factors like elevated heart rate can indicate if one has eaten or exercised too close to bedtime, which can negatively impact sleep quality.

Sleep trackers can be valuable for understanding how habits affect sleep quality. Dr. Murray recommends trackers to her clients battling the negative effects of sleep deprivation through insomnia. She notes that for some insomniacs, a tracker can inspire confidence by restoring confidence in their body’s ability to get proper sleep. 

One thing to be mindful of with sleep trackers is that they aren’t suited for everyone. Murray and Dr. Dimitriu tell us that overanalyzing sleep data can harm sleep quality. As a result, they aren’t necessarily suited for people already struggling to fall asleep, and research also indicates that they are not a great option for helping people with sleep apnea.

Lastly, while sleep trackers work by tracking factors like sleep quality, duration, and phases, they are less accurate than legitimate lab tests. 

Who We Are

Jack Byram is a freelance writer who covers all things sleep and wellness related. He is consistently interviewing experts and implementing different tools and techniques to improve his own sleep. He previously wore a Whoop to improve his quality of sleep.

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24Mar

Women’s health: Menopause significant risk factor for sleep apnea, warns expert | Health Conditions News

Posted by: admin Categories: SPORTS & ATHLETICS
Comments Off on Women’s health: Menopause significant risk factor for sleep apnea, warns expert | Health Conditions News

While previously seen as predominantly affecting men, there has been a change with more women now being diagnosed with sleep apnea. Factors that increase the risk of OSA include women who have reached menopause and lack of exercise.

Women’s health: Menopause significant risk factor for sleep apnea, warns expert

Sleep apnea among women (Photo credit: Pexels)

New Delhi: Sleep apnea is a serious respiratory issue where individuals face interruptions in breathing or shallow breaths while a sleep due to blockages in the upper airway, often resulting in snoring. When we sleep, our bodies relax, causing the muscles in the mouth, tongue, and soft palate to also relax and collapse, leading to an obstruction in the air passage. This leads to periods of paused breathing known as apneas, which can last from a few seconds to several minutes and occur multiple times during sleep.

Dr Preeti Dhingra, ENT Surgeon, Lilavati Hospital, said, “Sleep apnea is a serious respiratory issue where an individual faces breathing interruptions or shallow breaths while asleep due to a blockage in the upper airway, often leading to snoring. When sleeping, the body relaxes, causing the muscles in the mouth, tongue, and soft palate to also relax and collapse, resulting in an obstruction of the airway. This obstruction causes breathing pauses called apneas that can last from a few seconds to several minutes and occur multiple times throughout sleep.”

Sleep apnea among women

While previously seen as predominantly affecting men, there has been a change with more women now being diagnosed with sleep apnea. It is not exclusive to women who snore or are overweight. Any woman experiencing symptoms such as insomnia, disturbed sleep patterns, anxiety, depression, or morning headaches may be suffering from obstructive sleep apnea (OSA). OSA is frequently misdiagnosed and requires immediate attention for proper treatment.

“Factors that increase the risk of OSA include women who have reached menopause, consumption of alcohol, smoking, and a lack of physical activity. It is important to be conscious of these risk factors and prioritize one’s health. Patients with OSA are at risk for complications such as heart disease, high blood pressure, diabetes, stroke, and irregular heartbeats.”

Treatment

Early detection and treatment can enhance one’s well-being. A diagnostic sleep study will be conducted, to confirm the presence of this condition. “During the study, monitors equipped with sensors will be affixed to your body to track various aspects of your sleep patterns: duration, quality, interruptions, oxygen levels, heart rate, blood pressure, and breathing rhythm,” she added.

These findings will help classify the severity of your condition into mild, moderate, or severe categories. A thorough examination of the nasal passages will be performed to identify and address any issues such as nasal septum deviations, polyps, or sinus complications. In cases where collapsing airways contribute to snoring and apneas, a specialised procedure called sleep endoscopy may be carried out through the nose in a hospital setting to pinpoint the problematic area.

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23Mar

13 Phone Apps People Absolutely Don’t Regret Buying

Posted by: admin Categories: PREVENTION & WELLBEING
Comments Off on 13 Phone Apps People Absolutely Don’t Regret Buying

1.

Woman sleeping peacefully in a white bed, promoting healthy sleep habits for wellbeingWoman sleeping peacefully in a white bed, promoting healthy sleep habits for wellbeing

Serene beautiful woman sleeping with hand under cheek on soft pillow, young female wearing white pajamas resting under warm blanket in comfortable bed in bedroom or in hotel, enjoying sweet dreams

Fizkes / Getty Images

While most phone apps are perfectly fine as the free versions, sometimes people find a paid phone app with features that just knock things out of the park. So, I asked the BuzzFeed Community to tell us the phone app they don't regret buying, and here's what they had to say below:

2.". As someone who works on spreadsheets all day, the library of podcasts and music is a necessity."

Three smartphones displaying Spotify app with podcast covers: "Remote Places," "Anything Goes with Emma Chamberlain," "What Bothered Thunder."Three smartphones displaying Spotify app with podcast covers: "Remote Places," "Anything Goes with Emma Chamberlain," "What Bothered Thunder."

3."! It's an app full of erotic audio stories and sounds that have been incredibly helpful in my quest to 'get my groove back' or whatever after a few really stressful years shut down my sex drive. Reading erotica has never really done it for me, and porn can be so male-gaze centered that it kinda turns me off, but the stories on Dipsea are really immersive, sexy, and fun. I started with a free trial and never looked back."

—Gemma, 39, Oakland

4.". I get panic attacks constantly. I also live with chronic pain and insomnia. I love all the nighttime things. The 'falling back to sleep' is a fucking goldmine all by itself. It gives me guided meditation through crippling painsomnia. I love the little stories when I can't get my brain to shut up. The 500-minute rain is also really great, and all that is just the night stuff. The daytime gives me options for when I'm panicking, hurting, flustered, all of it. I don't use this every day, but when I need it, I'm in a very dire place. My therapist suggested it, and I ran with it. [It has been] life-changing for me. As you can tell, I'm a little high-strung."

Mobile screen showing a wellness app with daily activities like breathing, reflection, and meditationMobile screen showing a wellness app with daily activities like breathing, reflection, and meditation

5.". As a small business owner, this app allows me to do so much! I can create everything from product labels and signage to social media posts that all look super professional. So, so worth the $12 a month."

—magentamillerdesigns

6.". I like to track the time I've spent doing different activities to help me with my time management, so I make sure I get everything done that I want and need to do. There's a free version, but with paid, you can track unlimited things. It's been so helpful!"

Pie chart showing distribution of time spent on activities for a week in January 2017Pie chart showing distribution of time spent on activities for a week in January 2017

7.". I can't believe the time I wasted, in the beginning, keeping manual spreadsheets of money coming in, money spent, miles driven for work, etc. If you're self-employed, do yourself a favor and spend the $15 a month to use QB; it'll save so much time and frustration!"

—Anonymous, 34, Tennesse

8."If you’re actually using it regularly, is great! But I waited until I had a full year of daily practice under my belt before doing it because I’m not about to pay to have an owl shade me every day."

An animated green owl, Duo from Duolingo, flying with a heart, encouraging practice with a 'Start' button belowAn animated green owl, Duo from Duolingo, flying with a heart, encouraging practice with a 'Start' button below

9."Are you kidding? . An hour after trying the free version, I knew this app would positively change my entire life! Now, five months later, I can't imagine NOT being able to verbally ask my phone a question and have it talk back with the correct answer. Too bad it wasn't around before I retired because I'd probably be the senior VP of my old company in about a year!"

—indrid__cold

10.". It's basically a satellite navigation [app] for walking. It gives you directions to a parking spot and then navigates you on a trail. As someone who isn't a confident map reader, this app has really allowed me to go out and enjoy the outdoors without getting worried about getting lost, and it's been so good for my physical and mental health!"

Five smartphone screens showing a trail navigation app with various features like trail maps, navigation, and saved routesFive smartphone screens showing a trail navigation app with various features like trail maps, navigation, and saved routes

11."!! My husband and I love to try new recipes. Not only are the recipes tried and true, but they are easy and always delicious! It has also become my husband's go-to destination for kitchen tools to buy. We are on our second year of the subscription and are always finding something different to try! 100% recommended for people who love to cook and want to try new things!"

—Bananer, 41, Wisconsin

12."! I have used this journaling app for years now, and it continues to add new and exciting features all the time. It's a great way to journal via text or audio, and you can add all types of media to a journal entry. There are tons of ways to organize different topics via different journals and tags. I will never not pay for this because I use it daily!"

Three smartphones displaying a journaling app with different screens: a new entry prompt, a photo entry, and a list of entries sorted by categoryThree smartphones displaying a journaling app with different screens: a new entry prompt, a photo entry, and a list of entries sorted by category

13."! One subscription gives you access to multiple apps for various workouts that you can customize EVERYTHING. The voice and speed of the voice telling you what to do, the music playing, the skill level, endless. It makes me want to work out; it's worth every penny."

—livboland

14."! I honestly cannot sleep without the sleep stories now! I'm someone who really struggles to switch off at night, and listening to sleep stories has been so incredibly helpful. It also has mindfulness and meditation exercises that are really accessible even if you're not someone who's normally into that kind of thing. I've logged 1979 hours on it, apparently. Lol."

Smartphone displaying the Calm app with meditation and sleep options, set against a mountain backgroundSmartphone displaying the Calm app with meditation and sleep options, set against a mountain background

Do you swear by a paid phone app? Tell us what it is and why you love it in the comments below:

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18Mar

First sleep apnea drug reduces severity in 70% of trial cases

Posted by: admin Categories: SPORTS & ATHLETICS
Comments Off on First sleep apnea drug reduces severity in 70% of trial cases

Sleep apnea can negatively impact health and well-being, but treatment is limited to poorly tolerated positive pressure masks (CPAP) and, in the worst cases, surgery. However, in a recent trial, a nasal spray showed promise as a treatment for the most common sleep-related breathing disorder.

Obstructive sleep apnea (OSA) occurs when the upper airway collapses during sleep, reducing or completely blocking airflow. It’s primarily caused by a combination of impaired throat anatomy and inadequate muscle function during sleep. This leads to a drop in oxygen intake and arousal from sleep, which can have negative health and safety consequences, including daytime tiredness, difficulty focusing, and high blood pressure.

OSA treatment is limited. First-line treatment is a machine that provides continuous positive airway pressure (CPAP) to keep the airway from collapsing. Unfortunately, around half of people who use CPAP machines find them difficult to tolerate. In these cases, surgery to fix the anatomical obstruction may be considered.

Researchers from Flinders University in Australia conducted a small trial using a nasal spray to treat OSA and found it produced promising results.

“Obstructive sleep apnea (OSA) is a sleep disorder where the muscles in the back of the throat relax, and the upper airway narrows or collapses, restricting oxygen intake and causing people to wake repeatedly throughout the night,” said Danny Eckert, a professor at Flinders University’s College and Medicine and Public Health and one of the study’s co-authors. “It has been linked to a variety of medical conditions including cardiovascular disease, stroke, obesity, diabetes, anxiety and depression.”

The researchers tested a nasal spray to deliver a potassium channel blocker topically to the airway muscles to see if it reduced the severity of OSA symptoms.

“Potassium channel blockers are a class of drugs that block the potassium channel in the central nervous system,” said Amal Osman, the lead and corresponding author of the study. “When used in a nasal spray, the blockers have the potential to increase the activity of the muscles that keep the upper airway open and reduce the likelihood of the throat collapsing during sleep.”

The nasal spray reduced OSA severity by acting on the muscles that keep the throat and upper airways open
The nasal spray reduced OSA severity by acting on the muscles that keep the throat and upper airways open

Flinders University

Ten people (five women, five men; mean age 55) with OSA randomly received one of three treatments: a placebo nasal spray, a nasal spray containing a potassium channel blocker, or the blocker nasal spray with breathing restricted to ‘nasal only,' which involved the use of mouth tape or a chin strap. On average, participants were obese, had severe OSA, were not overly sleepy and did not have insomnia.

Participants completed three overnight sleep studies with a break of about a week between visits. The researchers found that seven of the 10 study participants showed a modest reduction in OSA severity when the nasal spray was combined with unrestricted breathing versus the placebo. Total oxygen saturation levels were higher with the unrestricted breathing nasal spray treatment than in the placebo group. Morning blood pressure measurements were also lower with the unrestricted breathing spray treatment.

Participants restricted to nose-only breathing did not show improvements despite receiving the potassium channel blocker via nasal spray. Instead, the researchers found that breathing and upper airway muscle function tended to worsen when a chin strap was used.

CPAP machines are the first-line treatment for sleep apnea, but they're poorly tolerated
CPAP machines are the first-line treatment for sleep apnea, but they're poorly tolerated

“What we have discovered is that the nasal spray application of the potassium channel blocker that we tested is safe, well tolerated,” Osman said. “Those who had a physiological improvement in their airway function during sleep also had between 25–45% reductions in markers of their OSA severity, including improved oxygen levels as well as a reduction in their blood pressure the next day.”

The study’s findings offer a new way of expanding treatment options for people with OSA.

“These insights provide a potential pathway for [the] development of new therapeutic solutions for those people with OSA who are unable to tolerate CPAP machines and/or upper airway surgery, and those with a desire for alternatives to existing therapies,” said Eckert. “Right now, there are no approved drugs for treating OSA, but through these findings and future research, we are getting closer to developing new and effective drugs that are safe and easy to use.”

The researchers plan to conduct larger studies to explore their initial findings further.

The study was published in the journal Heart and Circulatory Physiology.

Source: Flinders University



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16Mar

How to use the 4 7 8 sleep method to fall asleep fast and ease nighttime anxiety

Posted by: admin Categories: ANXIETY MANAGEMENT
Comments Off on How to use the 4 7 8 sleep method to fall asleep fast and ease nighttime anxiety

The 4 7 8 sleep method is a breathing technique that can help you quickly drop into a state of relaxation, which in turn will help you fall asleep faster. It works especially well for combatting sleep anxiety and easing a stressed out mind at bedtime, but it can be used to help you fall asleep more easily during a daytime nap too,

Developed by Dr Andrew Weil, Founder and Director of the University of Arizona Center for Integrative Medicine, the 4 7 8 sleep method is a form of conscious breathing and a simple yet effective technique for feeling calmer before sleep.

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16Mar

On Long COVID Awareness Day, Pressley Keeps Up Fight for COVID Long Haulers

Posted by: admin Categories: PULMONARY DISEASES
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Pressley Has Led Efforts in Congress to Expand Access to Long COVID Treatment, Invest in Research, and More

WASHINGTON – Today, Congresswoman Ayanna Pressley (MA-07) issued the following statement marking Long COVID Awareness Day while continuing her fight in Congress to support the millions of people in America still living with COVID-19.

“Long COVID remains a national crisis in America that demands a bold, federal response that ensures no one is ignored, left out, or left behind in our recovery. On Long COVID Awareness Day, I’m proud to join national and grassroots advocates across the country to demand action from lawmakers to provide our COVID Long Haulers with the resources and treatment they need and deserve,” said Rep. Pressley. “Congress must immediately pass my TREAT Long COVID Act with Rep. Beyer and Rep. Blunt Rochester to expand access to Long COVID clinics and help Long Haulers access care right in their communities, as well as fully fund the U.S. Department of Health and Human Services’ Office of Long COVID Research and Practice, and make bold federal investments in Long COVID research. As we heal from the COVID-19 pandemic, I want our Long Haulers to know that we see them, their experiences are real, and we will never stop fighting for them.”

According to the Centers for Disease Control and Prevention (CDC), people with Long COVID may experience a combination of symptoms, ranging from extreme fatigue and cognitive dysfunction to muscle pain and gastrointestinal issues, to difficulty breathing, insomnia, and heart palpitations. Across the country, nearly one in five adults who have had COVID-19 still suffer from symptoms of Long COVID, and more than 65 million people are suffering worldwide. These complications affect people of all ages and all walks of life, with disproportionate impacts reported on women and people of color.

In Congress, Rep. Pressley, along with Representatives Don Beyer and Lisa Blunt Rochester, has introduced the TREAT Long COVID Act to increase access to medical care and treatment for communities and individuals struggling with Long COVID and its associated conditions. The bill would fund the expansion of Long COVID clinics and empower health care providers—including community health centers and local public health departments—to treat Long COVID patients in their own communities. A summary of the bill can be found here, and the bill text is available here.

Rep. Pressley has also held a series of virtual and in-person roundtable discussions with patients, health care providers, and advocates in the Massachusetts 7th to discuss the Long COVID crisis. Watch their roundtable here.

Congresswoman Pressley has nominated two constituents to serve on HHS’ Federal Advisory Committee on Long COVID.

Rep. Pressley has been a longtime champion for people suffering from Long COVID and for disaggregated demographic data on COVID-19 to better address the pandemic’s disproportionate impact on communities of color. 

  • In October 2023, Rep. Pressley joined Boston RECOVER in discussing policy priorities to address Long COVD and advance health equity.
  • In March 2023, Reps. Pressley and Blunt Rochester led 41 colleagues in a FY24 appropriations letter requesting $167.5 million for the Health Resources and Services Administration (HRSA) to support Long COVID research initiatives and deliver immediate care to those living with Long COVID.
  • In December 2022, Rep. Pressley celebrated the $10 million secured in funding for Long COVID research at Agency for Healthcare Research and Quality (AHRQ) in the FY23 budget. The agreement includes $10,000,000 for health systems research on how best to deliver patient-centered, coordinated care to those living with Long COVID, including the development and implementation of new models of care to help treat the complexity of symptoms those with Long COVID experience.
  • In May 2022, Rep. Pressley, in a House Financial Service subcommittee hearing, discussed the crisis of Long COVID as a disability justice issue and outlined how the status quo has relegated disabled Americans—including those with Long COVID—to a second-class standard of living. 
  • In March 2022, Rep. Pressley led 23 of her colleagues in urging House Speaker Nancy Pelosi and Senate Majority Leader Chuck Schumer to help ensure a just and equitable pandemic recovery by including robust, dedicated funding to support people struggling with Long COVID in a future coronavirus relief package.
  • In January 2022, Rep. Pressley and Rep. Don Beyer (VA-08) sent a letter to the CDC urging it to publicly report findings on the prevalence of Long COVID, including disaggregated demographic data. Later that month, she held a virtual roundtable with healthcare providers, advocates, and patients on how to address the crisis of Long COVID.
  • In late January, she held a virtual roundtable with healthcare providers, advocates, and patients on how to address the crisis of Long COVID.
  • In December 2021, Rep. Pressley and Sens. Warren and Markey wrote to CDC and HHS urging them to monitor, report, and address racial and other ethnic demographic disparities in breakthrough COVID-19 cases nationwide.
  • In December 2021, with omicron surging, Rep. Pressley wrote to Governor Baker urging him to pursue a data-driven and holistic statewide plan to combat COVID-19 and to continue publishing comprehensive, disaggregated data on vaccination rates and COVID infection, including breakthrough cases.
  • In August 2021, with the new delta variant surging, Rep. Pressley called on Governor Baker to step up efforts to reduce COVID spread in Massachusetts and resume comprehensive data collection on who is contracting COVID-19.
  • In July 2021, Rep. Pressley and Senator Warren urged Governor Baker to continue reporting demographic data on COVID-19 hospitalizations.
  • In February 2021, Rep. Pressley, Senator Warren, and Rep. Sylvia Garcia (TX-29) reintroduced the COVID-19 in Corrections Data Transparency Act, bicameral legislation that would require the Federal Bureau of Prisons, the United States Marshals Service, and state governments to collect and publicly report detailed statistics about COVID-19 cases, hospitalizations, deaths, and vaccinations in federal, state, and local correctional facilities. 
  • In February 2021, Rep. Pressley, Senator Warren, and Senator Markey led your colleagues in re-introducing the Equitable Data Collection and Disclosure on COVID-19 Act, legislation to require the federal government to collect and publicly release racial and other demographic data on COVID-19.
  • In January 2021, Rep. Pressley and Senator Warren applauded President Biden’s executive order to ensure an equitable pandemic response and recovery, which contained several provisions championed by the lawmakers.
  • In December 2020, at the request of Congresswoman Pressley and Senator Warren, the Government Accountability Office (GAO) agreed to investigate how COVID-19 relief funds have been distributed to disproportionately affected communities.
  • In July 2020, Congresswoman Pressley and Senator Warren wrote to the Department of Health and Human Services (HHS) asking for HHS’s report on the administration’s efforts to address racial disparities in health care access and outcomes, as required by the Patient Protection and Affordable Care Act (ACA).
  • In April 2020, Rep. Pressley urged Governor Baker to rescind the Commonwealth’s proposed Crisis of Care Standards that would have disproportionately harmed Black and Brown communities and the disability community.
  • In April 2020, Rep. Pressley and Senator Warren led their colleagues introducing the Equitable Data Collection and Disclosure on COVID-19 Act, legislation to require the federal government to collect and publicly release racial and other demographic data on COVID-19.
  • In April 2020, Rep. Pressley, Sen. Markey, and Sen. Warren also sent a letter to the Centers for Medicare and Medicaid Services (CMS) calling on the agency to immediately release racial and ethnic data of Medicare beneficiaries who are tested or hospitalized for COVID-19.
  • In March 2020, Rep. Pressley and Sen. Warren urged HHS to collect racial and ethnic demographic data on testing and treatment for COVID-19 to identify and address racial disparities.

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16Mar

What happens when we don’t sleep? Expert insights into this essential part of our lives

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Experts provide insights into the importance of sleep for our health and well-being. (LaylaBird / Getty Images)


Experts provide insights into the importance of sleep for our health and well-being. (LaylaBird / Getty Images)

  • Sleep is as essential to our health as food and water.
  • It is important to a number of brain functions, including how nerve cells communicate with each other.
  • We sleep for a third of our lives and there are many restorative processes going on during sleep that are needed to stay healthy.

Why do we usually sleep at night? What happens when we don't sleep? On World Sleep Day, Nadine Dreyer asks a group of experts to tell us more about this essential part of our lives.

Why do we need sleep and why do we sleep better at night?

We sleep for a third of our lives, yet it is only when we cannot sleep or when we experience poor-quality sleep that we really start noticing it.

During sleep, our muscle activity drops, our breathing slows down, and our heart rate and blood pressure decrease. At the same time, our brain actively clears toxins, which cause neurodegenerative diseases.

It also consolidates memories, wiping out "useless" ones during deep sleep, known as slow wave sleep.

All this allows us to start afresh the following day.

Our lives are organised around our sleep-wake schedule. As we're a diurnal species, our master clock in the brain, which maintains many of our 24-hour rhythms, schedules our period of activity with daylight, and our period of rest with the night.

In some other animals, like rodents, evolutionary pressure has pushed those species to become nocturnal, which allows them to scurry and feed outside the view of their diurnal (daytime) or crepuscular (twilight) predators.

READ | Up all night long? Experts offer advice on dealing with disrupted sleep

Not sleeping at the right time has been associated with poor health. Some of the side effects are poorer cognitive performance, lower energy and worse mental health.

There's also a higher risk of developing neurodegenerative diseases such as Alzheimer's and a higher risk of developing high blood pressure and diabetes.

After a poor night's sleep, we try to get on with our lives but research has shown this is not so easy. During the Covid-19 pandemic and the strictest lockdown, South Africans rated their sleep quality as poorer, with more insomnia symptoms. These were both, in turn, associated with worse levels of depression and anxiety.

What happens when we don't sleep?

Sleep is a state of vulnerability where a "rest and digest" state dominates over the "fight and flight" state when we are awake.

Our early sleep "scans" the environment before allowing us to dive into deeper stages of sleep.

When a rupture in this consolidated bout of sleep happens, we will start complaining "I haven’t slept enough" or "I slept really badly last night".

Such ruptures include those induced by specific sleep disorders like sleep apnoea or insomnia.

Sleep apnoea leads to unconscious sleep interruptions due to upper airways obstruction and can lead to hypertension and increased risk of diabetes.

Research in rural Mpumalanga province in South Africa found one out of three older adults had moderate to severe sleep apnoea and this was associated with a higher risk of cardiovascular disease. Yet, there is no treatment in the public health system for this common sleep disorder.

Certain situations disrupt sleep: parents tending to their young children, doctors being awake while on call, loud generator noises during night-time electricity cuts, mosquitoes, or worse, gunshots or sounds of violence waking us up from our slumber, signalling danger.

READ | 'Battle between death and insolvency': The reality for SA patients with rare diseases

Sleep health inequity in South Africa is also driven by socioeconomic status.

A recent study on sleep in men and women living in the urban township of Khayelitsha in South Africa's Western Cape province showed that poor sleep quality was associated with fear of falling asleep in a violent environment. Sleep was disturbed by strange noises, fear of attacks and dreams about past traumatic experiences.

Electronic devices make it difficult to sleep. Why?

Even though our biology is meant to make us sleep at night, several societal and technological changes have progressively decreased our sleep opportunities.

Our sleep timing is controlled by our master circadian clock. This clock is exquisitely sensitive to light, so exposure to bright light and blue light, such as that emitted from electronic devices such as smartphones, shifts our bedtime to a later time.

In our recently published study of adolescent sleep in Nigeria, adolescents in urban areas slept less and sleep quality was worse.

Sleep duration was shorter due to bedtimes being later, but waking times in the morning were similar to those of adolescents in rural areas. The use of electronic devices at night by urban Nigerian adolescents was associated with shorter sleep duration.

This is one example of a growing body of research that highlights the negative consequences of nocturnal tech use on sleep, even in African societies.

What are key habits to help people sleep better?

The most important habit is to take sleep as seriously as a healthy diet and regular exercise.

We advise the following:

  • Keep regular wake times and bedtimes. This helps us sleep at the best time with respect to our master clock’s rhythm. This in turn helps ensure a consolidated bout of sleep.
  • Aim for an average of 7 to 9 hours of sleep each night.
  • Avoid watching screens one hour before normal bedtime. If this is unavoidable, choose the lowest brightness and add the orange night screen setting. Rather read a book under a bedside light.
  • Get outdoor light during the day to strengthen the master clock’s circadian (near 24-hour) rhythm.
  • Do some form of physical activity once a day. This helps build sleep pressure and also strengthens the master clock’s rhythms.
  • Avoid alcohol before bedtime as this is associated with disrupted sleep.
  • Avoid caffeine and stimulants after noon.
  • Try to sleep in a quiet, cool and dark or dimly lit environment.

For more information please visit the South African Society for Sleep and Health.

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16Mar

Why sleep hygiene is a pressing issue

Posted by: admin Categories: PREVENTION & WELLBEING
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From social media memes to increasing advertisements for sleep supplements, disrupted sleep has become a shared frustration among many people worldwide. Now, a new study by digital healthcare company ResMed shows that this year more people are struggling with sleep issues. In 2023, 84% of people said they were satisfied with the quantity and quality of their sleep. Alarmingly, in 2024, the number has significantly reduced to 27%, the findings revealed.

The 2024 ResMed Sleep Survey by ResMed shows that people across the world are sleeping for only 6.8 hours on average, indicating a pressing need to address sleep health. The survey, which included 36,000 respondents from 17 countries, emphasised that there is an unrecognized sleep health crisis.

SIMILAR STORIES

Among the 5,000 Indian respondents who participated, the survey found that while 44% considered 8 to 9 hours of sleep as good for health, only 29% of them followed through. One of the main reasons cited for insufficient sleep is anxiety (29%), followed by obesity (16%) and breathing difficulties (15%). Breathing difficulties affect the sleep habits of 22% of Indians who have a history of sleep apnea, a condition wherein breathing stops and restarts many times while asleep.

Although about half of the respondents (48%) have started or are due to begin treatment for sleep apnea, 32% haven't sought any help yet. Beyond sleep apnea, more than half of respondents hadn't consulted a physician for any of their sleep issues even though almost 70% consider doctors as a reliable source of information.

Another survey, The Great Indian Sleep Scorecard (GISS) 2024, by sleep solutions provider Wakefit shows that disrupted sleep has become common, with 88% of people waking up multiple times during the night. Furthermore, 1 in 4 Indians believe they have insomnia because of their inability to sleep well. The survey involved responses from 2.5 lakh Indians collected across 7 years, and over 10,000 responses this year.

The top cause of disrupted sleep in India is work-related stress, with 42% citing it as what keeps them up at night, the ResMed survey explained. Almost 90% of respondents, who have a history of sleep apnea, agreed that adequate sleep is crucial to general well-being, and in turn, productivity.

Social media and OTTs are also keeping people up at night, with 54% of Indians citing it as a reason, the GISS survey highlights. About 90% of people also reported using their phones just before bedtime.

Notably, the GISS revealed 20% more women reported feeling tired in the morning compared to men. This could well be attributed to 9% more women revealing that they stayed awake well past their ideal bedtime. Furthermore, the survey highlighted a 50% higher incidence of women waking up more than three times at night compared to men.

Future uncertainties are one of the main reasons that keep women up at night, indicating the gendered impact of stress and daily struggles.

Lack of sleep can not only become the cause of well-known impact on heart, and mood, it can also lead to memory issues. A January 2024 study published in the journal Neurology, Association Between Sleep Quantity and Quality in Early Adulthood With Cognitive Function in Midlife, showed that people who have disrupted sleep in their 30s and 40s may be more likely to have memory and thinking problems a decade later.

“Our survey results underscore a pressing demand for more awareness and education on comprehensive sleep health," Sibasish Dey of ResMed said in a statement. Dey also recommends a greater focus on creating awareness and testing for sleep disorders." 

As an additional course of action, sleep health should be advocated for and included in policies to provide it the importance and due consideration it requires in Indian healthcare, he adds.

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5Mar

Publications of the Week: Long COVID and gut microbiome modification: Too good to be true? – Publications of the Week

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Background: Post–acute coronavirus disease 2019 (COVID-19) syndrome (PACS, long COVID), with symptoms persisting for >4 weeks, affects 5% to 30% of patients after acute infection. Preliminary observational studies suggest that changes in the gut microbiome that accompany severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2) infection occur commonly in patients with long COVID and that modifying the gut microbiome may have a beneficial effect on the composition of the microbiome and on symptoms.

Methods: This study included patients who had ≥1 of the 14 long COVID symptoms. The intervention included SIM01 preparation containing 10 billion colony-forming units of 3 bacteria strains (Bifidobacterium adolescentis, B bifidum, and B longum) and 3 prebiotic compounds improving the growth of those bacteria: galacto-oligosaccharides, xylo-oligosaccharides, and resistant dextrin. The content of the sachet with either the preparation or an identical placebo was administered directly by mouth or after mixing with room-temperature drinks twice a day for 6 months. The main outcome measure was resolution of symptoms by the follow-up visit at 6 months.

Results: The study included >460 Chinese patients (2/3 women, mean age ~50 years). The average number of symptoms in both groups was >8, including fatigue (~85% of all patients), memory loss (80%), difficulty in concentration (70%), insomnia (66%), mood disturbance (close to 60%), hair loss (46%), shortness of breath (over 60%), coughing (53%), chest pain (over 30%), muscle or joint pain (~60% each), inability to exercise (41%), gastrointestinal upset (80%), and general unwellness (64%).

The probability of resolution of each of the symptoms was higher in the actively treated group, reaching the level of statistical significance for all except hair loss, chest pain, and mood disturbance. For example, difficulties in concentration resolved in 62% versus 39% of patients, fatigue in 63% versus 43%, memory loss in 42% versus 27%, inability to exercise in 78% versus 60%, and coughing in 79% versus 67%. Additional findings included normalization of gut microbiome.

Conclusions: The authors concluded that SIM01 increased the probability of resolution of multiple symptoms of PACS at 6 months.

McMaster editors’ commentary: The results of this study bring some hope for patients with this long-term condition that lacks effective treatment options. However, prior to widespread use, those results require replication—not only because they seem almost too good to be true, but also because the study included a relatively small number of participants of a single ethnicity. The probiotic class effect versus the effect of a specific formulation will also be of utmost importance. So far, the findings may likely be described as very promising.



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5Mar

Local Rehab Warns About Fentanyl-Laced Weed

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PRESS RELEASE

Published March 5, 2024

Bradenton, FL – Clean Recovery Centers recently published a blog warning about the dangers of fentanyl-laced weed. They have been a leading provider of addiction treatment in the Gulf Coast area and have helped hundreds to get clean, live clean, and stay clean.

“Fentanyl is a powerful, synthetic opioid that is 50 times stronger than heroin. It works by binding to the opioid receptors in the brain and central nervous system. Taking fentanyl causes a euphoric rush followed by drowsiness and relaxation. Weed can vary in effects, and can mimic a depressant, stimulant, or hallucinogen. Whether accidentally smoking fentanyl-laced weed, or ingesting fentanyl and weed at the same time, the risks are still hefty. Marijuana usually amplifies the mood that you are in. If you are feeling anxious or nervous, weed can make those feelings stronger. Even mixing with fentanyl may not help you relax, and can lead to an increased risk of hallucinations and psychosis. These are especially dangerous as you may engage in reckless behaviors you wouldn’t normally do. Driving erratically, unprotected sex with different partners, and increased substance use can all happen when using fentanyl-laced weed,” the article states.

Fentanyl and marijuana have different effects that can interact with each other. Common side effects of smoking fentanyl include nausea or vomiting, insomnia, chronic dry mouth, increased anxiety or depression, lethargy, and chronic lung infections. Side effects of marijuana use include amplified mood, altered sense of time, difficulty focusing or making decisions, psychosis, slowed or impaired movements, and hallucinations.

One of the dangers of fentanyl-laced weed is behaving differently. The person may engage in reckless behaviors such as driving erratically, possibly leading to serious injuries and accidents. Engaging in unprotected sex can lead to contracting HIV/AIDS. Psychosis can cause these situations not to be remembered, causing increases in depression and declines in mental health.

“Fentanyl is very potent, and as little as a few grains of sand can become lethal. When fentanyl-laced weed is ingested, both substances begin to work within the central nervous system. Fentanyl will slow vital systems such as breathing and heart rate. Marijuana can contribute to feeling even more relaxed, and increase the drowsiness already brought on by the fentanyl. The person may enjoy this feeling and continue to use the fentanyl-laced weed. This causes a build-up of fentanyl in the body, and it cannot process it fast enough. Breathing can slow and stop, causing unconsciousness. If left untreated, oxygen cannot get to vital organs, and body systems begin to shut down. This can lead to permanent organ damage, coma, and death,” the article continues.

The best way to stay protected from fentanyl-laced weed is to use fentanyl test strips. To use fentanyl test strips, place a small amount of the substance into water. Dip the test strip in the mixture and wait 2 minutes for results. A red line on the left is positive for fentanyl, while two red lines indicate a negative result. If the red line is on the right, the results are inconclusive. Fentanyl test strips have been decriminalized in Florida and are no longer considered paraphernalia.

Clean Recovery Centers educates the Suncoast communities on topics surrounding substance use disorders. Their program utilizes a unique, three-phase approach that addresses all facets of addiction: spiritual, mental, physical, and social. The team at Clean Recovery Centers is also capable of diagnosing and treating mental health conditions no matter the phase of treatment the person is in.

To learn more about Clean Recovery Centers, call (888) 330-2532 or visit their website.

###

For more information about Clean Recovery Centers - Bradenton, contact the company here:

Clean Recovery Centers - Bradenton
Terri Boyer
(727) 766-0503
[email protected]
2401 60th St Ct W
Bradenton, FL 34209

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5Mar

Can Sleep Apnea Lead To Memory Issues? Here’s What A Study Found

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Can Sleep Apnea Lead To Memory Issues? Here's What A Study Found
The study participants answered questions about the quality of their memory, whether there were any 'periods of confusion', and if they had 'trouble making decisions'. (Photo: Freepik)

Sleep apnea can happen to anyone, from infants and children to older adults. Obstructive sleep apnea, however, is more common in certain circumstances and groups of people.

It is important to get a good night's sleep, so as to function better through the day and feel energetic. Sleep can keep the body and mind healthy, and energise the brain. But, a lot of people around the world suffer from sleep apnea, which is a serious and potentially life-threatening disorder that causes you to stop breathing while asleep. According to the Cleveland Clinic, the brain tries to protect you by waking you up just enough to breathe, but it prevents restful and healthy sleep. If this condition is not treated, it can cause serious complications over time. A new study has found that sleep apnea symptoms -- besides affecting the quality of life and contributing to mood disorders -- can have an impact on memory and thinking.

Link Between Sleep Apnea And Memory

According to reports, a Boston-based researcher -- who will present his findings at the American Academy of Neurology's Annual Meeting in April 2024 -- recently conducted a cross-sectional study to find out if there is a correlation between sleep apnea and memory problems. He arrived at the conclusion that having sleep apnea symptoms correlated with a 50 per cent increase in memory and thinking problems. The research has not yet been published in any peer-reviewed journal.

Sleep Apnea: Whom Does It Affect?

According to the Cleveland Clinic, sleep apnea can happen to anyone -- from infants and children to older adults. Obstructive sleep apnea, however, is more common in certain circumstances and groups of people:

  • Before age 50, it is more common in men. After age 50, it affects women at the same rate.
  • People are more likely to develop it as they get older.
  • Having excess weight or obesity strongly increases the risk of developing it.

Symptoms Of Sleep Apnea

Sleep apnea has many symptoms:

  • Feeling exhausted after waking up, despite getting a full night's sleep.
  • Daytime sleepiness.
  • Snoring.
  • Mood changes; depression and anxiety are common symptoms.
  • Disruptions in brain function, including memory loss, trouble concentrating.
  • Waking up repeatedly in the middle of the night.
  • Pauses in breathing while asleep.
  • Unusual breathing patterns, such as Cheyne-Stokes breathing (CSB). It can happen with central sleep apnea, causing fast breathing that gets deeper and then shallower again until breathing stops altogether. After not breathing for several seconds, one tends to start breathing again.
  • Insomnia.
  • Night sweats.
  • Waking up feeling short of breath.
  • Headaches, especially when waking up.

Sleep apnea, Obstructive Sleep Apnea, cognition, Brain memory, link between sleep apnea and memory, can sleep apnea affect memory, can sleep apnea affect cognition, symptoms of sleep apnea, sleep apnea study, new study on sleep apnea

Sleep Apnea Is Often Underdiagnosed

Keeping in mind that sleep apnea is often underdiagnosed, researcher Dr Dominique Low -- who works at Boston Medical Center in Massachusetts, and is a member of the American Academy of Neurology -- wanted to learn about the possible connection between sleep apnea and cognition. According to reports, he looked at the data from a government-funded survey called the '2017 18 National Health and Nutrition Examination Survey (NHANES)'.

The participants included 4,257 adults, aged 20 years and older. They were given a questionnaire, which had questions about their sleep quality, memory, and thinking. Dr Low reportedly used this data to understand how individuals with sleep apnea symptoms compared to those without them.

The participants also answered questions about the quality of their memory, whether there were any 'periods of confusion', and if they had 'trouble making decisions'. As many as 1,079 participants reported sleep apnea symptoms, including 'snoring' and 'gasping for breath' while asleep. Of them, 33 per cent also reported symptoms of memory and thinking problems, which is higher than the number of people without sleep apnea symptoms who also reported such problems; it was only 20 per cent.

Dr Low said in a news release: "Our study found participants who had sleep apnea symptoms had greater odds of having memory or thinking problems. These findings highlight the importance of early screening for sleep apnea."



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4Mar

Metabolites May Predict Risk of Developing Diabetes in Patients With Sleep-Disordered Breathing

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Estimates suggest that 17% of women and 34% of men in middle age suffer from sleep-disordered breathing (SDB), a condition that leads to upper airway obstruction during sleep. Results from the Hispanic Community Health Study/Study of Latinos (HCHS/SOL) study suggests that certain metabolite risk scores (MRSs) may be associated with diabetes mellitus (DM), according to investigators who published their findings in Nature Communications.

“These MRSs have the potential to serve as biomarkers for SDB, guiding risk stratification and treatment decisions,” wrote the study authors.

SDB occurs when the airways become partially or completely obstructed during sleep (called apneas and hypopneas, respectively). This can worsen sleep quality, reduce oxyhemoglobin desaturation, and can lead to short-term snoring and excessive daytime sleepiness.

In addition, an increasing amount of evidence from epidemiological studies suggests that SDB can also increase a person’s risk of vascular and metabolic diseases (eg, stroke, coronary heart disease, hypertension, and DM).

Understanding metabolites (ie, products of metabolism) during SDB “may yield insights into the metabolic environment of the disorder, elucidate sex differences, and suggest SDB subtypes and related molecular mechanisms involved in the progression of cardiometabolic conditions,” study authors write in the paper.

Knowing this, investigators conducted a discovery-replication study to understand if combining SDB measures and changes in SBD-related metabolites could be used to identify new SDB biomarkers that predict metabolic risk.

Image credit: sbw19 | stock.adobe.com

The team used principal component (PC) analysis to look at the physiological phenotypes of different types of SDB, then evaluated the metabolites associated with SDB PCs to create SDB PC-specific metabolite risk scores.

Data were collected pertaining to the 3299 individuals who participated in the HCHS/SOL study.Individuals were characterized by phenotype of SDB—people with PC1 had frequent respiratory events and hypoxia events, and patients with PC2 had shorter respiratory events.

Metabolic scores were associated with accurate prediction of cardiometabolic outcomes. PC1 had a higher association with incident diabetes and hypertension over approximately 6 years on average. Individuals with PC1 were more likely to be men, while individuals with SDB PC2 were more likely to include younger women, people with severe insomnia, and self-reported poor sleep, increased awakenings, and longer sleep duration.

Among patients with PC1, higher concentrations of sulfated metabolites of progesterone and pregnenolone were associated with reduced risk of poor outcomes. Among patients with SDB PC2, the risk of incident outcomes was associated with concentration of 3 sphingomyelins (a component of plasma membrane), although it was not statically significant.

“Dysregulation of sphingomyelin has been implicated in immune regulation, inflammation and apoptosis, and acute and chronic lung pathology,” study authors wrote.

In a secondary analysis, investigators stratified patients by glucose regulation. Patients with SDB PC1 who had normal glucose regulation did not have an elevated risk of developing diabetes compared to those with impaired glucose regulation, according to the SDB PC1 MRS; however, patients with SDB PC2 and normal glucose regulation may have a higher risk of developing diabetes, according to the SDB PC2 MRS, which makes it a promising tool for identifying risk.

According to the study authors, come limitations of the study include not analyzing results in other populations, using PCA analysis, not basing phenotypes as new clinical measures, information loss, and using observational measures, which limits the ability to determine causation.

“These findings provide a strong basis for the use of metabolomics in studying SDB, including for clarifying and measuring risks for incident outcomes by different quantitative SDB phenotypes and dichotomous subtypes,” study authors wrote in the paper.

REFERENCE

Zhang Y, Yu B, Qi Q, et al. Metabolomic profiles of sleep-disordered breathing are associated with hypertension and diabetes mellitus development. Nat Commun 15, 1845 (2024). doi:10.1038/s41467-024-46019-y

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4Mar

Scientists may have finally found the cause of long Covid: Low iron levels after infection ‘might be trigger of poorly-understood illness’

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  •  1.9 million people in the UK alone say they experience symptoms of long Covid
  • Scientists found those with long Covid had problems with iron levels in blood

By Xantha Leatham, Deputy Science Editor For The Daily Mail

Published: | Updated:

Experts may have found the cause of long Covid after discovering that low iron levels following an infection could be a key trigger.

An estimated 1.9 million people in the UK alone say they experience symptoms of long Covid.

These can include fatigue, shortness of breath, muscle aches and problems with memory and concentration – and last long after the initial Covid infection has subsided.

Now scientists believe that problems with iron levels in the blood – and the body’s ability to regulate this important nutrient – could be a key driver of ongoing issues.

And the discovery could point to possible ways to prevent or treat the condition.

An estimated 1.9 million people in the UK alone say they experience symptoms of long Covid. These symptoms can include fatigue, muscle aches and loss of smell

An estimated 1.9 million people in the UK alone say they experience symptoms of long Covid. These symptoms can include fatigue, muscle aches and loss of smell

Shortly after the start of the pandemic, a team led by Cambridge University began recruiting people who had tested positive for the virus.

Over the course of a year, participants provided blood samples and it became clear that a significant number of patients would go on to have symptoms that persisted.

What is long Covid ?

Most people with Covid feel better within a few days or weeks, but those with long Covid take much longer to recover.

The symptoms include:

Fatigue, shortness of breath, loss of smell and muscle aches.

It can also cause:

Memory problems, a tight chest, insomnia, heart palpitations, dizziness, joint pain, pins and needles, tinnitus, stomach aches, loss of appetite, high temperature, a cough, rashes and depression. 

Source: NHS 

In the end the researchers focused their analysis on 214 individuals, around half of whom reported long Covid symptoms between three and 10 months after their infection.

They discovered that ongoing inflammation and low iron levels in the blood could be seen as early as two weeks following an infection in those individuals reporting long Covid many months later.

Problems with iron levels in the blood were detectable in the long Covid group regardless of age, sex or infection severity, they found.

Dr Aimee Hanson, who worked on the study while at the University of Cambridge and is now at the University of Bristol, said: ‘Iron levels, and the way the body regulates iron, were disrupted early on during SARS-CoV-2 infection, and took a very long time to recover, particularly in those people who went on to report long Covid months later.

‘Although we saw evidence that the body was trying to rectify low iron availability and the resulting anaemia by producing more red blood cells, it was not doing a particularly good job of it in the face of ongoing inflammation.’

Co-author Professor Hal Drakesmith, from the University of Oxford, said iron dysregulation is a natural response to infection.

‘When the body has an infection, it responds by removing iron from the bloodstream,’ he said.

‘This protects us from potentially lethal bacteria that capture the iron in the bloodstream and grow rapidly. It’s an evolutionary response that redistributes iron in the body, and the blood plasma becomes an iron desert.

Researchers discovered that ongoing inflammation and low iron levels in the blood could be seen as early as two weeks following an infection in those individuals reporting long Covid many months later

Researchers discovered that ongoing inflammation and low iron levels in the blood could be seen as early as two weeks following an infection in those individuals reporting long Covid many months later

‘However, if this goes on for a long time, there is less iron for red blood cells, so oxygen is transported less efficiently affecting metabolism and energy production, and for white blood cells, which need iron to work properly. The protective mechanism ends up becoming a problem.’

The findings, published in the journal Nature Immunology, may help explain why symptoms such as fatigue and exercise intolerance are common in long Covid.

The researchers say the study points to potential ways of preventing or reducing the impact of long Covid by rectifying iron dysregulation during early infection.

One approach might be controlling the extreme inflammation as early as possible, before it impacts on iron regulation.

Another approach might involve iron supplementation - however as Dr Hanson pointed out, this may not be straightforward.

‘It isn't necessarily the case that individuals don't have enough iron in their body, it's just that it’s trapped in the wrong place,’ she said.

‘What we need is a way to remobilise the iron and pull it back into the bloodstream, where it becomes more useful to the red blood cells.’

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4Mar

Sleep problems plague coronavirus long-haulers: ‘It felt like drowning’

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It’s been seven months since Patrick Hobart contracted COVID-19 and he still remembers being scared he would die in his sleep.

Hobart had the sensation of not being able to get enough air, especially at night, so he stayed up — afraid he’d stop breathing if he let himself doze off.

He was seriously ill for 10 days in March, complete with a high fever and other coronavirus warning signs, but was never hospitalized.

Hobart’s symptoms eventually went away, but the night can still come with terrors.

“Even to this day, I still have some anxiety about sleeping,” Hobart, a 41-year-old web developer who lives in Fairfield, Connecticut, told TODAY.

“While I'm lying down, I get this involuntary gasp for air… all of a sudden, it's like my body shoves air down my throat.”

He’s not alone. Half of patients recovering from COVID-19 reported difficulty sleeping as one of the lingering symptoms in a survey of more than 1,500 people in the Survivor Corp Facebook group (a resource for COVID-19 survivors with over 100,000 members). About 16% reported sleeping more than normal. Members of the group are sometimes called “long-haulers” because they discuss long-term effects of the disease.

Dr. Meir Kryger, a sleep researcher and professor at the Yale School of Medicine in New Haven, Connecticut, has seen patients with several types of “really significant” long-hauler symptoms related to sleep. Most survivors were never sick enough with COVID-19 to be hospitalized, but still struggle with long-term psychological and physiological issues.

Related:

Some develop severe insomnia — a fear of falling asleep because they think something horrible is going to happen to them, similar to what Hobart experienced.

One patient even ended up with severe depression and became suicidal months after his initial bout with COVID-19 because of his underlying fear of dying in his sleep, Kryger said. He likened the psychological impact to post-traumatic stress disorder, but with different symptoms.

Some COVID-19 survivors wake up short of breath and have low blood oxygen, indicating chronic respiratory symptoms after the initial disease. Others appear to have developed an abnormality in their central nervous system.

“I think what they have is a problem in the way their brain is controlling their breathing during sleep. In those patients, the virus has interfered with the normal control of breathing,” Kryger noted.

“We don't have enough medical literature yet to understand what is going on with these patients.”

It reminded Kryger of his experience as a physician in the intensive care unit during the early days of HIV, when it wasn’t known how that virus worked and what its full consequences were.

During the current crisis, doctors have been discovering that besides damaging the lungs, the new coronavirus can also impact the heart, kidneys, the brain, the nervous system and the vascular system.

'Like you're drowning'

When it affects sleep, a person’s entire life can be disrupted.

Franco, who asked that his last name not be used in this article for privacy reasons, is an academic in Boston who had a suspected case of COVID-19 in March. He tracked his blood oxygen levels for months because of the frightening nights he experienced during the initial course of the disease.

“When I fell asleep or started to fall asleep, it felt like I would stop breathing and my body would kick awake and I'd be gasping for air,” Franco, 37 recalled about a two-week period this spring.

“It felt like you were drowning… it's terrifying.”

He was never hospitalized, but he enrolled in a sleep study and wore a pulse oximeter on his own. A normal reading is usually at least 95%, but his blood oxygen levels sometimes dropped into the 80s, and once in the 70s. It rattled Franco, whose father once nicknamed him “Napoleon” for his ability to soundly fall asleep anywhere.

He only stopped wearing the pulse oximeter at night in September and is now sleeping better, but is still not back to normal. Franco felt his brain was “basically kind of like shot” for four months. He was always worried and tired.

Hobart also said his brain hasn’t been functioning at the same capacity as it was before he contracted COVID-19. He feels he hasn’t had a good night’s rest in a long time, has been “living pretty tired” and waking up later than he normally would.

Related:

It’s another long-hauler symptom Kryger is seeing in his sleep clinic: Some patients develop brain fog, weakness, fatigue and sleepiness during the day that isn’t well understood yet.

“We don't know whether the brain fog is there because there’s something that has been damaged in the nervous system. Or do they have a sleep disorder where they're not sleeping as much and therefore the brain fog is really a manifestation of severe sleepiness?” Kryger said.

“Right now we just don't have all of the answers.”

Patients can be treated with oxygen, if that’s what the issue is. If they have central sleep apnea — where the brain temporarily stops sending signals to the muscles that control breathing — a CPAP machine that keeps the airway open can help treat the problem.

Those who develop a fear of falling asleep, but don’t actually have low blood oxygen at night or never stop breathing, may benefit from psychiatric counseling.

Kryger keeps watching COVID-19 survivors in his sleep clinic, trying to understand what happens to the body in the long term.

“I look at sleep as kind of the canary in the mine,” he said. “Sleep is a very early indicator that there's something wrong… there are a lot of important lessons to be learned about COVID.”

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1Mar

Personal trainer, 39, reveals she had to learn to walk again after collapsing in A&E when ‘Covid-related blood clots’ caused her leg to swell up to twice its size – but claims her pain was first dismissed by doctors as sciatica

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A personal trainer says she nearly died after a bout of Covid-19 left her with blood clot blockage in her legs, tummy and lungs.

Becky Fanthorpe, 39, from Cambridge, first realised something was wrong when she started feeling pain in one of her hips.

She said doctors initially dismissed it as sciatica, Covid and an autoimmune condition and told her to take paracetamol.

But following advice from 111, Becky made her way to A&E where she collapsed, likely due to the blood clots preventing her blood from flowing to her organs, and tests revealed she actually had blood blots all over her body.

Studies have shown there is an increased risk of clots after contracting Covid, according to the British Medical Journal.

Becky Fanthorpe, 39, was rushed to hospital after advice from 111 where she collapsed likely due to the blood clots

Becky Fanthorpe, 39, was rushed to hospital after advice from 111 where she collapsed likely due to the blood clots

Mother-of-three Becky had to learn to walk again and gave up her job of 16 years as a personal trainer.

A year on, she said falling in love with cooking got her through her darkest days, and she now shares her favourite recipes online to more than 11,000 followers.

Becky, a content creator, said her children and partner helped her get through the difficult times.

'They were there every day. You kind of realise how loved you are when something like this happens,' she explained.

Becky said she first noticed pain in one of her hips in October last year.

She went to the doctor when the pain first appeared, and again when it spread to her groin, but on both occasions her worries were dismissed.

The mum claims her concerns were not taken seriously despite her family history of serious blood clots.

She had Covid in October last year, only a few days after being diagnosed with Graves' disease, an autoimmune condition.

A bout of Covid-19 left Becky with blood clot blockages in her leg

A bout of Covid-19 left Becky with blood clot blockages in her leg

Becky Fanthorpe was admitted to hospital last October

Becky Fanthorpe was admitted to hospital last October

Mum-of-three Becky had to learn to walk again and gave up her job of 16 years as a personal trainer

Mum-of-three Becky had to learn to walk again and gave up her job of 16 years as a personal trainer 

Becky had Covid in October last year, only a few days after being diagnosed with Graves' disease, an autoimmune condition

Becky had Covid in October last year, only a few days after being diagnosed with Graves' disease, an autoimmune condition

The blood clots travelled as far as her stomach and lungs and put Becky in a life-threatening condition

The blood clots travelled as far as her stomach and lungs and put Becky in a life-threatening condition

'The doctor should have picked up on the fact that I should have really got checked out because of all this background, but he didn't,' Becky said.

He sent me home and just said take paracetamol.'

It wasn't until she called 111 a few days later, she was advised to go to the hospital in Harlow, Essex, where she suddenly collapsed.

She explained: 'As I walked through the front door, my leg gave way.

'It was like a lightning bolt through the whole of my body.'

When Becky later woke up in a hospital bed 10 minutes later with a leg infection caused by the clots, she said the doctors did not know if she was going to make it.

'It turned out I had blood clots from the bottom of my leg all the way up through to the top of my groin, all through my arteries,' she said.

The blood clots travelled as far as her stomach and lungs and put her in a life-threatening condition.

She went to the doctor when the pain first appeared, and again when it spread to her groin, but on both occasions her worries were dismissed, she said

She went to the doctor when the pain first appeared, and again when it spread to her groin, but on both occasions her worries were dismissed, she said

Becky's right leg doubled in size due to blood clots and an infection

Becky's right leg doubled in size due to blood clots and an infection 

She was rushed to hospital after dialling 111

Becky 'nearly died' after a bout of Covid-19 left her with blood clot blockage in her legs, tummy and lungs

Becky 'nearly died' after a bout of Covid-19 left her with blood clot blockage in her legs, tummy and lungs

Becky Fanthorpe with her family

Becky Fanthorpe with her family

Becky, previously a personal trainers, as been in recovery since October 2023

Becky, previously a personal trainers, as been in recovery since October 2023

Two weeks later she was released from the hospital, but she was still very unwell and could not walk for eight weeks.

Becky has been in recovery since, but the seriousness of her condition meant that she had to give up her passion for personal training, which she had done as a job for 16 years prior.

'Some days I get really, really down, because exercise was my thing for my mental health,' she said.

'Now as soon as I get out and exercise my legs start swelling again.'

WHAT IS LONG COVID?  

According to the NHS, most people fully recover from a Covid-19 infection after 12 weeks  but some can develop long-term symptoms including:  

  • extreme tiredness (fatigue)
  • problems with memory and concentration ("brain fog")
  • difficulty sleeping (insomnia)
  • feeling sick, diarrhoea, stomach aches, loss of appetite
  • a high temperature, cough, headaches, sore throat, changes to sense of smell or taste

 

She reignited her passion for healthy living by writing about food and sharing healthy recipes on Instagram and Facebook.

She said: 'I nearly died, and I documented my journey on my social media channel on Instagram which has boomed and I now share my love of cooking through it.

'It's like my little escape. For me that's where my heart is now.'

Becky said a check-up has revealed she still has blood clots in her arteries and they might never go away.

But she remains optimistic and feels lucky to be where she is.

'You don't know what's around the corner at all,' she said.

'Always trust your own instinct. Keep thinking that there is always a tomorrow.'

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1Mar

This is what happens to your body in a year of not vaping

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From discarded colourful disposable vapes strewn across streets to the sticker-filled bins on every corner, vapes are everywhere

The number of people vaping has increased significantly in Ireland in recent years, with a worrying increase in vaping among children and young people.

According to the 2023 Healthy Ireland Survey, one in 12 adults (8 per cent) use e-cigarettes – a marked increase of six per cent since 2016.

Alarmingly, at least one in 10 children and young people (ages 12 to 17 years) vape, with usage more common in young boys than girls, and among older children and young people.

Credit: Getty

Health risks associated with vaping

Most vapes or e-cigarettes contain nicotine, making them highly addictive and a risk for nicotine dependence.

Nicotine can train the brain to be easily addicted to other substances and drugs, as well as put children and young people in a vulnerable position of developing mood disorders and control issues.

There are also physical side effects linked to using vapes with nicotine, which can cause a combination of any of the following:

  • Nausea
  • Vomiting
  • Diarrhoea
  • Cold, clammy skin
  • Rapid pulse
  • Dizziness
  • Fainting
  • Headaches
  • Anxiety
  • Increase sweating
Credit: Getty

What happens to your body when you quit vaping?

20 minutes later – breathing improves and heart rate normalises

In just 20 minutes after vape use, a person’s heart rate will begin to return to normal, blood pressure will drop, and circulation with normalise, according to Nikola Djordjevic, MD, per The Healthy.

Breathing may begin to improve, becoming less laboured, with clearer airflow, according to Caleb Backe, a certified health and wellness expert for Maple Holistics.

A couple of hours later – withdrawals

Because of nicotine’s addictive nature, withdrawal symptoms are likely hours after vape use has been halted.

Those quitting the habit may experience nicotine cravings, anger, frustration, irritability, difficulty concentrating, restlessness, or increased appetite, according to the National Cancer Institute.

Other symptoms of nicotine withdrawal include insomnia, anxiety, and depression.

Quitters may also experience physical side effects, such as headaches, sweating, tremors, insomnia, increased appetite, abdominal cramps, and constipation.

One day later – the chance of heart attack reduces

Former vapers have a decrease chance of a heart attack after making it through the first day without using an e-cigarette.

Smoking a vape can double the risk of heart attacks and in just one day, this chance begins to fall due to the lowering of blood pressure, rising of blood oxygen levels, the reduction of negative influence on cholesterol levels, and reduced forming of blood clots, Dr. Djordjevic says.

Three days later – nicotine free and senses improve

After three days, a ex-vaper will begin to see an improvement in their senses.

Similar to tobacco cigarettes, vapes can dull the senses, and after two or three days, the ability to smell and taste may be enhanced.

After three days, nicotine will be out of the system, bringing with it the strongest withdrawal symptoms, such as headaches, cramps, and extreme cravings.

Being mentally prepared for these can prevent a relapse.

Credit: Getty

One to three months later – lung health and blood circulation improves

In the first month free of nicotine, a person’s lungs will show signs of improvement.

Any previous smokers’ coughs, shortness of breath, and/or wheezing are likely to cease, with added improvements in lung capacity.

By three months, blood circulation will also be better, with blood vessels returning to their normal diameter.

According to 2016 research published in the journal Trends in Cardiovascular Medicine, nicotine in cigarettes constricts the blood vessels in the skin and around the heart.

Credit: Getty

Nine months later – the lung’s ability to fight infection returns

As the lungs see the renewal of microscopic hair-like structures, they begin to regain the ability to push out mucus and fight infections, according to the American Cancer Society.

This can help reduce infections like the flu and pneumonia, promoting overall health.

One year later – the risk of heart attack is halved

In just one year, cardiovascular risks will be cut to 50 per cent in former vapers and smokers.

Credit: Getty

10 – 20 years later – lower chance of cancer and cardiovascular health

By the ten-year mark, cancer and stroke risk will have significantly lowered.

By 15 years, coronary heart disease is close to that of a non-smoker.

If a person continues to remain nicotine-free for 20 years, their body will be as if they never smoked.

For more information or support to stop smoking or vaping, the HSE offers freetext and freephone helplines.

  • Text QUIT to 50100
  • Freephone 1800 201 203

READ MORE:

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1Mar

How Listening to Music at Night Can Help Lower Blood Pressure

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Bed Kingdom Has Revealed 3 Benefits of Listening to Music at Night

The Story

Sleepless nights are no fun at all, and unfortunately it's a problem that millions of people from all around the world face regularly. In fact, research suggests that insomnia could be affecting around one in three people. That's a lot of people.

So with this in mind, an expert from Bed Kingdom has revealed three benefits of listening to music for a good night's sleep.

The Snapshot

Ever considered listening to music at night? Here are a few reasons to turn up the music:

  • Keeps your body relaxed
    — Music not only fosters a relaxing headspace but also boasts plenty of physical advantages. Soothing and relaxing melodies can slow down your breathing, reduce your heart rate, and decrease your blood pressure while also alleviating muscle tension.
  • Reduces your stress levels — Listening to music can significantly reduce stress levels by decreasing sympathetic nervous system activity and lowering stress hormones like cortisol. Research suggests that 74% of people feel less stressed when listening to music, which can leads to better quality sleep.
  • Helps keep your mind distracted
    —
    Music can serve as a form of relaxation and distraction from intrusive thoughts, helping to quiet the mind and promote mental peace.
    By listening to soothing melodies and rhythms, individuals may experience a shift in attention away from sources of worry or anxiety, paving the way for a more peaceful sleep experience.

The Lesson

"For those who struggle to relax and unwind in the evenings, a peaceful bedtime playlist could offer a soothing remedy, helping them transition from stressful thoughts to a peaceful night's sleep," says the expert from Bed Kingdom.

Music can clearly help, but it's not going to fix insomnia for everyone. If you're really struggling with sleep, it's important to seek help.

You should seek help after one or two weeks of struggle, says Donn Posner PhD., president of Sleepwell Consultants and an adjunct clinical associate professor at Stanford University School of Medicine. “I've always said we should have a series of public service announcements out there that says, ‘Don't let this linger.’ We should treat acute insomnia just like an infection.”

The root cause is sought out first and things like medication are prescribed on an as-needed basis. But according to Posner, the ideal is to act fast, before you start to develop compensatory behaviors, and head off chronic insomnia before it has a chance to settle.

“I'm not trying to scare anybody. When you start thinking about all the terrible things that sleep deprivation will do to you over time, that's really long term stuff,” says Posner. “You're not developing Alzheimer's this year because you didn't sleep all year long. The idea is not to panic, but also not to let this go.”

“If your sleep problems are getting in the way of your daily functioning, you should seek medical help,” says Rajkumar (Raj) Dasgupta, MD. Dr. Raj is the Assistant Professor of Clinical Medicine at Keck School of Medicine at the University of Southern California.

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1Mar

Simple Diet and Lifestyle Tips for Your Healthy Life & Long COVID

Posted by: admin Categories: PULMONARY DISEASES
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COVIDCOVID

The Ayurvedic Treatments for Long COVID

Dr. Indrajeet Tyagi and Dr. Iranna Hirapur

Although most people with COVID-19 return to their normal state of health after acute infection in 2-4 weeks, but a significant proportion report persistent life-altering health problems.

It is difficult to predict who will experience long COVID however, the continuous symptoms as well as remitting and relapsing patterns do also occur morein women and be linearly related to age.

Long COVID can occur irrespective of the initial severity of infection, and often affects multiple organ systems such as heart, lungs, kidneys, liver, pancreas, or spleen. Many individuals have more than one organ affected and it is unknown so far how and when these chronic symptoms will resolve.

Studying long COVID syndrome is especially difficult because there is such a wide range of health issues involved — from shortness of breath to “brain fog” to fatigue to insomnia to cardiovascular problems to polyneuropathies to depression, and even rare cases of psychosis andthere is no consensus on how to define, diagnose or measure this syndrome using modern medical technology. COVID-19 can result in prolonged illness due to following sequelae.

Neurologic sequelae: Coronavirus is primarily a respiratory virus causing symptoms range from mild, such as headache, nausea, anosmia (loss of smell), ageusia (loss of taste), altered consciousness, “brain fog” to more severe such as hemorrhage, syncope, seizure, stroke, meningoencephalitis, Guillain-Barre syndrome, and demyelinating disease. The exact pathologic basis for these neurologic symptoms is currently unknown despite the understanding of the “spike protein”, that builds many copies during the infection, can readily cross the blood brain barrier and lodge in the gray matter of the brain and this toxic spike protein subunits also enter the spleen, liver and kidneys.

Cardiac sequelae: According to previous studies, although cardiac abnormalities and myocardial inflammation were not associated with initial COVID-19 severity. At the same time, evidence of cardiac injury in long COVID is not only rising but also observing cardiac symptoms such as chest pain, heart palpitations, and tachycardia that commonly persist among COVID-19 survivors for 6-12 months or longer, suggesting substantial cardiac sequelae. Individuals with orthostatic hypotension along with tachycardia condition are at risk for vasovagal syncope.

Gastrointestinal, renal, and musculoskeletal sequelae: Long COVID may also affect the gastrointestinal system and patients may experience abdominal pain, gastrointestinal bleeding, nausea and vomiting, diarrhea, hepatitis, and pancreatitis. People who experienced kidney dysfunction during many other acute illness periods are more likely to have continued kidney dysfunction as time passes but researchers are uncertain how this will affect COVID-19 long-haulers. The musculoskeletal symptoms of myalgias and arthralgias are also very common complaints among long-haulers and often misdiagnosed as fibromyalgia.

Skin sequelae: Dermatologic symptom associated with COVID-19 infection include skin lesions such as morbilliform rash (“measles-like”) and chilblain-like acral lesions, “COVID toes (pink, red or purplish bumps).” may develop up to 2 weeks after acute COVID-19 infection and normally resolve within 4 to 8 weeks, but can persist.

Immunity sequelae: Some people who have recovered from COVID-19 have decreased immune systemactivity and it can also have the opposite effect, causing parts of the immune system to become overactive and trigger harmful uncontrolled inflammation throughout the body. At this time, it is unclear how long it takes the immune system to regain balance and normalcy. A recent study has revealed that increased risks of new respiratory, diabetes, and cardiovascular diseases occurring within the subsequent six months among COVID-19 patients.

What are the Ayurveda concepts of post-acute COVID-19 infection/long COVID?

Agnimandya Avastha – a state of low ‘agni’/digestive fire.

Visharoga – accumulation of toxic substances (Visha = toxin), which cause cellular dysfunction, and in extreme cases death.

Dhatu-Kshaya – weakening and loss of bodily tissues or Dhatus.

Ojakshaya – Loss of ojas/vital force. This is the most devastating and disabling effect of long COVID.

What Ayurvedic treatments are necessary and effective for long COVID?

The following Ayurvedic treatments are recommended for long COVID. Consult a qualified Ayurvedic doctor for your right treatment.

Deepana-Pachana Chikitsa is used to correct Agnimandya Avastha by administrating gentle spices, and medicinal herbs to re-constitute and re-strengthen the Jatharāgni (principal digestive fire), and dhatwagis (tissue-level digestion and assimilation) as well as removal of accumulated Ama from the tissues. Ama is a sticky endogenous metabolic poisonous substance that is the result of improper or incomplete digestion. Because long COVID involves the accumulation of Ama, Deepana-Pachana treatment is essential.

Panchakarma is suggested to correct both Visharoga and removal of Ama(cellular and metabolic poisons) accumulation. These two are closely related. There are five purifying procedures to be individually adopted to purify and reestablish proper function of cells, organs, and body systems.Shirisha (Albizia lebbeck) and Haridra Churna/turmeric root powder (Curcuma longa) which are recommended to be started following Panchakarma and after clinical recovery from the acute condition.

Pathya vyavastha or regulation of the diet (pathya)

Ayurveda considers food as the first and foremost factor in the tripod of life (food, sleep, brahmacharya). A proper diet is vital and mandatory for maintenance of good health, resistance to disease, and for the healing from disease. Pathya vyavastha primarily is knowledge about appropriate and inappropriate foods for different diseases and how to enhance the therapeutic effect of diet, maintain digestion power, and aid in the assimilation of nutrients and Prana from the diet.

COVID-19 has been stressing and deteriorating our individual immunity as well as our collective herd immunity as the world was already in a very vulnerable condition and ripe for a widespread diseases due to the consumption of processed and ultra-processed foods. A “processed food” refers to any food that has undergone a physical change before it is consumed.

This can include canning, smoking, pasteurizing, crushing, boiling, freezing and drying and examples include canned vegetables, canned broths, salted nuts, canned tuna fish, canned salmon, canned sardines, plain yogurt, tofu, cheese, or smoked meats. Ultra-processed foods  include white bread, white rice, plain white pasta, noodles, regular flour products, foods made from refined grains, cereals, crackers, sugary cakes, donuts, cookies, candy, ice cream, soft drinks, energy bars, flavored yogurt. Therefore, eat unprocessed or minimally processed foods such as apples, bell peppers, spinach, bananas, unsalted nuts, or fresh salmon, and any food in its natural state.

Dhatu-ojo-poshana or systematic re-nourishment of the bodily tissues and replenishment of Ojas includes the administration of formulations of COVID-specific Rasayana remedies. Although a healthy, balanced diet is the primary tool for this, a considerable amount of plant medicines, and spices can play an important role in creating healthy tissues and organ systems which are resistant to diseases like COVID and cancers.

One formulation found to be effective for many people is a decoction made from Draksha (Vitis vinifera), Amalaki (Emblica officinalis), Guduchi (Tinospora cordifolia), Vasa (Justicia adhatoda), and Ashwagandha (Withania somnifera) for at-least 45 days.

Several plants such as Sanguisorba officinalis L, Stephania tetrandra S. Moore (tetrandrine, fangchinoline, and cepharanthine), and Strobilanthes cusia (Nees) Kuntze (tryptanthrin), and F. suspensa (Thunb.) Vahl (forsythoside A) are able to inhibit the viral RNA and protein synthesis.

Various herbs that contain quercitin and kaempferol are also used asRasayana plants to protect against COVID infection.

(Authors: Dr. Indrajeet Tyagi, M. R. Medical College, Kalaburagi, Karnataka and Dr Iranna S. Hirapur, MD, DM (Cardiology) Interventional Cardiologist at Heart Foundation,Kalaburagi, Karnataka)

Also Read: Ayurvedic and Homeopathic Management of Cellulitis

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29Feb

Restless? One of these 7 common conditions could be affecting your sleep

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Maybe you’ve turned down the lights, tucked in for the night, but find your brain won’t quiet down. Or perhaps you’ve picked up your phone at bedtime and started scrolling through social media feeds, only to emerge hours later, bleary eyed but unable to sleep.

We know a good night’s sleep matters to our overall health. Yet most of us have trouble sleeping at some point. In fact, about 1 in 3 U.S. adults say they aren’t getting enough rest or sleep every day, according to the U.S. Centers for Disease Control and Prevention.

Losing out on a restful night here or there can be remedied by brushing up on your sleep habits, says Donald Berry, MD, a pulmonologist and sleep-medicine expert at PeaceHealth in Bellingham, Washington. But some people have more persistent sleep deprivation.

If that’s the case for you, Berry says it’s important to have a conversation with your healthcare provider. Research shows that long-term lack of sleep raises the risk of a number of health conditions. These include heart disease, kidney disease, high blood pressure, diabetes, stroke and depression.

There are lots of factors that affect how well you sleep. Your primary care provider or a sleep specialist can help you find the cause and take steps to address it.

7 common sleep-related conditions

If you consistently have a hard time sleeping, take note of what’s keeping you up. It could be one of these common conditions:

  1.  Sleep apnea: People with this condition experience pauses in breathing when asleep, often with loud snoring. This leads to disrupted sleep and decreased oxygen levels. CPAP (continuous positive airway pressure) machines can help by regulating your breathing while you sleep.
  2. Insomnia: People with insomnia regularly have a hard time falling asleep or staying asleep. This lack of rest can affect your ability to function during the day.
  3. Restless leg syndrome: This condition causes an uncomfortable feeling in the leg and an irresistible urge to move them. It usually gets worse in the evening or at night.
  4. Parasomnias: This includes a range of unusual behaviors that happen during sleep. Sleepwalking, night terrors and sleep-related eating disorders are all parasomnias.
  5. Circadian rhythm disorders: This happens when disruptions in your body's internal clock make it hard to fall asleep when you want to. It can lead to excessive sleepiness at inconvenient times.
  6. Shift work sleep disorder: If you work irregular hours, it can disrupt your sleep-wake cycle. This can make it hard to get restful sleep during the day.
  7. Narcolepsy: This is a condition of the nervous system. It causes severe sleepiness, sometimes accompanied by muscular weakness. These symptoms usually arise from emotional situations.

Care for sleep-related conditions

When you get care for a sleep-related concern, your provider will work with you to gather more information about what's keeping you awake. They may recommend doing sleep study to identify your patterns of wakefulness. If that’s the case, you may have the option of doing the study at home or at a sleep center. 

PeaceHealth’s sleep centers include experts such as:

  • Pulmonologists: Respiratory health doctors.
  • Neurologists: Doctors who focus on the brain, spine and nervous system.
  • Polysomnographic technologists: Professionals who carry out, review and analyze sleep study results. They also work with patients and CPAP machine manufacturers to make sure CAP masks fit well and are not hard to use.

These providers work with you to understand your needs and priorities, so you can get the rest you’ve been missing. Depending on your diagnosis, treatment may include medication, lifestyle changes and/or devices like CPAP machines.  

The sleep-medicine doctors at PeaceHealth are all board-certified, Dr. Berry says. “This means we meet strict standards of care and offer a full range of services for people with sleep disorders.”

The bottom line is, you don’t have to go it alone when it comes to getting a good night’s rest. Setting up good habits at home can go a long way — and so can partnering with your healthcare team for solutions tailored to your condition.

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29Feb

Unlocking Restorative Sleep During Illness: Expert Strategies for Recovery

Posted by: admin Categories: PULMONARY DISEASES
Comments Off on Unlocking Restorative Sleep During Illness: Expert Strategies for Recovery

Staring at the ceiling at 3 a.m., battling a fever, and coughing up a storm is hardly the picture of a restful night. Yet, it's a scenario all too familiar for anyone who's been under the weather. In the quest for recovery, sleep emerges not just as a luxury, but a necessity, acting as the body's natural form of medicine. Dr. Mark Atkinson, alongside sleep science and stress management coach McKenzie Dillon, sheds light on strategies to enhance sleep quality during illness, a crucial element often overlooked in the healing process.

Creating a Sanctuary for Sleep

Maintaining a room temperature of 60 to 67 degrees Fahrenheit is one of the foundational steps for facilitating comfortable rest, especially when the body is battling fevers or chills. The use of air purifiers with HEPA filters plays a pivotal role in reducing the viral and bacterial load in the air, creating a cleaner breathing environment. This becomes particularly crucial for individuals suffering from allergies, asthma, or respiratory infections. Furthermore, the addition of humidifiers to maintain indoor humidity levels between 40 and 60% can mitigate the effects of dry air, providing relief from irritated airways and sore throats.

Enhancing Comfort and Relief

Elevating the head above the heart is a simple yet effective method to alleviate sinus congestion, making breathing easier and promoting better sleep. This can be achieved through adjustable bed frames or wedge pillows. Moreover, indulging in a hot shower before bed can have a multitude of benefits, including lowering blood pressure, relaxing muscles, and aiding in decreasing the core temperature, signaling the body it's time for rest. Selecting the appropriate over-the-counter nighttime cold medications, such as acetaminophen for body aches and fevers or guaifenesin for congestion, is advised, with a note of caution regarding decongestants that may lead to insomnia.

Adopting Healthy Sleep Hygiene Practices

To prevent disrupting nighttime sleep, it's recommended to limit bed use and napping during the day. This principle is part of broader sleep hygiene practices that underscore the importance of maintaining a consistent wake-up time, which aids in regulating the body's circadian rhythm. Such practices are not only vital during periods of illness but also contribute to overall well-being and health maintenance. As we navigate through colds, flu, and other ailments, recognizing the power of sleep in the healing process is paramount. By implementing these expert-backed strategies, individuals can support their recovery and harness the restorative power of sleep.



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