Caffiene, It is Disrupting Your Sleep

Caffeine


Caffeine is currently the stimulant most widely used by Americans on a regular basis. However, most Americans do not think about the potential ramifications that a 2 p.m. cup of coffee, consumed at to get through an afternoon lull, can have on their quality of sleep. Caffeine has a half life of 8 hours, meaning that it takes 8 hours for its effects on you alertness and wakefulness to ware off. So, if someone was planning on going to sleep at 11:00 p.m. , then they should not drink a cup of coffee, or consume any substance with caffeine for that matter, after 3:00 p.m.

Several studies have been conducted, including one which was done by the American Academy of Sleep Medicine, to study the effects that caffeine has on humans. This study, done by the American Academy of Sleep Medicine, took 24 test subjects, 12 men and 12 women, and separated them into three groups.  These group were allowed to drink coffee between 0 hours, 3 hours and 6 hours before going to sleep. The study found that that effects of caffeine disrupted all three of the group's sleeping patterns. The test results showed that caffeine did have a detrimental effect on the quality of the test participants sleep, suggesting that in order to prevent difficulty in falling asleep, people should attempt to cut off all consumption of caffeine 8 hours prior to going to sleep. If you are one of those people who feels they need to drink coffee in order to keep yourself going during the day, and there are plenty of us who do feel that way,  then you should attempt to replace that afternoon cup of coffee with a cup of tea.

Facts to Know

• Caffeine 6 hours before bed will reduce sleep by at least 1 hour 
• Cut off caffeine at 2 p.m. to assure restful sleep 
• Deep, restorative sleep will be prevented if you consume caffeine after 2 p.m.

Caffeine Alternatives 

• Apples --> an energizing fruit due to its high fructose content, which increases blood sugar and alertness
• Vitamin B12 --> Increases blood melatonin levels, a naturally occurring chemical that facilitates healthy sleep
• THIS IS THE MOST IMPORTANT OF ALL

Studying Your Sleep

Typically, it is required of a test subject to look like the man below in order to study that individual's sleep stats

Fortunately, if you are interested in obtaining this information without having eight monitors taped to your face, a company by the name of Withings has developed a minimally invasive product for you. It is called the Aura Smart Sleep System. Earlier this week, this system was put on display at the CES technology conference in Las Vegas. A video has been placed below depicting the functions of this system. It is cool for sure, check it out!

Let us know what you think about this system. Use #SleepMatters

New Years Resolution

A New Year, of Sleep

Today starts a new year. It is a time to reflect both upon the year that has passed, and upon the new year that is ahead of us. We also take it upon ourselves at this time to make a new year's resolution. A suggestion from us here at Sleep Matters would be to restructure your daily sleeping habits. It has been scientifically proven that a great night's sleep has drastically improves your performance both mentally and physically. Better sleeping habits can assist you in avoiding the negative effects of sleep deprivation. Improving you sleep habits can be simple. Try to set a regular sleep and wake time for yourself during both the  week and weekend. Check what time you wake up naturally without an alarm, so that you can asses how much sleep your body truly needs to restore itself.

Sleep is the golden ticket to a better life, however, it is severely undervalued. If you are looking to improve one aspect of your life than can create a positive influence on everything else you do, you should try consistently getting a good night's sleep. All you need to do is create better habits for yourself and stick with them. Good luck! We here at Sleep Matters will be right there with you. Happy New Year!

Sleep and Performance

On this blog we post information about sleep, however, we have not posted much content regarding the data behind the information we are providing. So, in this post I will show you some of the most interesting statistics that we have found up to this point in time. I recently came across several sources of information that provided some interesting statistics found during various studies on human sleep patterns, the environments that influence those sleep patterns, and what effects those patterns have on your performance. 

Pre-Sleeping Habits

• 9 out of every 10 Americans reported using a technological device in the hour before going to sleep
• TV is the most popular device, at 60%,  used before sleep [2.]
• Those under the age of 30 more likely to use cell phones [2.]
• Using these interactive devices makes it significantly more likely to have difficulty falling asleep [2.]
• Using devices also increases the likelihood that that person will have less restful sleep [2.]

• Interactive technological devices are most strongly associated with sleep complaints 

Sleep Deprivation Effects 

• This blog is a big fan of Dr. Charels Czeisler, who is lauded within the community of neuroscientists who study sleep, who was influential in a study regarding the effects sleep deprivation has on cognitive abilities. [1.]
• Sleep deficiency is a “deficit in the quantity or quality of sleep obtained vs. the amount needed for optimal health, performance [1.]
• Sleep deficiency degrades immune, cardiovascular and metabolic function [1.]

Benefits of Sleep

[3.]

Achieving Better Sleep

[3.]

These images were taken from a lecture given  by Dr. Charels Czeisler. If you would like to watch the video, the link is provided in the references section. I would recommend trying to adhere to some of these suggested sleep habits. They are useful, and trust us here at #SleepMatters, it works. If you want to be more alert during the day, just try a few, they work.

Below are the resources used to obtain the information provided in this blog post 

References

1. Pack AI, Dinges DF, Gehrman PR, Staley B, Pack FM, Maislin G. Risk factors for excessive sleepiness in older adults. Ann Neurol. 2006;59:893–904. [PubMed]

2. Dinges & Powell, 1985; Doran, Van Dongen, & Dinges, 2001; Wyatt et al., 1999

3. A Sleep Epidemic: Charles Czeisler at TEDxCambridge 2011   http://youtu.be/p4UxLpoNCxU

What Type of Sleeper Are You?

Chronotype

If you have never heard this term before, you should. The term Chronotype refers to a way that Chronobiologist, those who study the rhythms of sleep in living things, categorize sleepers. There are two groups of Chronotype, larks and owls.

Larks -->  If you consider yourself a morning person, then you are a lark. If you are the type of person who maintains the habit of falling asleep early and waking up early then you are a lark. If you typically fall asleep around 11:30p.m., you are a lark.

Owls  --> If you look at yourself as a night person, then you are an owl. If you know that you are more alert in the evening than you are in the morning, then you are an owl. If you find yourself late at night wondering why you are not sleepy, you are an owl.


There is nothing that you can do to alter your Chronotype, because this is determined genetically. You are born with your sleeping habits. You may come from a family of people who are up until the wee hours of the morning every night, or you may be part of a family who has all of the lights in the house turned out at 10:00 pm. Regardless of what Chronotype you fall into, there is not point in trying to combat your type, as it cannot be changed. So, embrace your Chronotype, whether you are a lark or an owl, embrace the lifestyle you have inherited.

Guess who fits into the respective chronotypes

Light and your Sleep

Today is November 26th, during this time of year in our area the days get both progressively shorter and colder. Both the cold weather and the limited amount of daylight can have significant impacts on restful sleep. So, during this time of year you must be mindful of the following mistakes you may already be making as you attempt to go to sleep.

• Keeping the house too hot --> The optimal temperature range for sleeping is 68-72 degrees F
  
• Keeping the house too cold-->Your body temperature drops during sleep, there is no need to make the room extra cold
  
• Lack of light throughout the day--> do not allow less daylight to alter your sleep patterns
  
• Dietary changes--> as the weather gets colder do not allow yourself to cheat more on your dietary habits
• Lack of exercise--> it may be cold outside, but do not let that prevent you from exercising, as this helps you to fall asleep at night 
• Over-sleeping on weekends --> you alter your sleep patterns when you oversleep, so do not sleep until noon
• Dry air--> Dry air can dry out your nostrils, thus leading to snoring, and THUS less sleep
• Cold and flu season--> People tend to get sick during the winter, and that stuffed up nose will prevent you from getting restful sleep

In regards to light   

"Artificial light striking the retina between dusk and dawn exerts other physiological effects through sightless vision. It inhibits sleep-promoting neurons and activates arousal-promoting orexin neurons in the hypothalamus, and suppresses the nightly release of the soporific hormone melatonin. " Dr. Charels Czeisler.

 
Orexin is a neurotransmitter, a chemical released between the neurons in your brain which evokes a specific responses in your behavior. This specific chemical regulates your arousal, wakefulness and appetite. The reason that this chemical is so important to mention, is because if you watch tv, use your tablet or your phone immediately before going to sleep,  then you will cause your brain to release this chemical. Once this chemical is released, you are effectively preventing yourself from going to sleep. Even though you may be able to eventually fall asleep after this chemical is released within your brain, your sleep will be less restorative due to its presence. 

I like to think of Orexin as Will Smith in this image and Geoffery as you trying to sleep

I believe, based upon my own experiences, it is safe to say that we all have had nights in which it takes a long time to finally fall asleep. In addition, I think that most people, if they think back to what they were doing immediately before the attempted to sleep, were probably in the vicinity of an electronic device that would trigger their brain to inhibit the release of chemicals that are conducive to sleep.

For those of you on twitter, if you have any comments or questions that pertain to this specific article, or any of our past articles, or if you just want to share your sleep issues with us, go on twitter and #sleepmatters. We would love to hear from you, just do not do it before you go to sleep. Happy Thanksgiving!

HIstory and Sleep

Napoleon Bonaparte's thoughts on sleep 

When asked how many hours of sleep someone should get a night, posted above is how Napoleon Bonaparte, former conqueror and polarizing historical figure, replied . While this comment may seem misogynistic, and in retrospect ill conceived, he shares this sentiment with some of the most prominent figures in human history. People such as Leonardo Da Vinci, Winston Churchill, and New Jersey's own Thomas Edison all looked upon long nights of sleep as a form of weakness, as they preferred multiple short naps to meet their sleep needs.  

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Thomas Edison during a midday nap

There comes a point in ever day that we all feel like taking a nap, and it happens to be proven that a 15-20 minute nap can do wonders for your productivity. However, you are more than likely unable to experience the bliss that is the afternoon nap. 

That feeling of fighting sleep

 How we could feel after a nap

 While we all know how great an afternoon nap would feel, unfortunately, it is something that we cannot normally do. So, get you 7 to 8 hours of sleep each night so that you can wake up feeling great, while not requiring an afternoon snooze. While many very important humans have looked negatively upon long periods of sleep, we now know how misinformed their opinions were. If you get your sleep you can get up feeling like you could invent the light bulb or conquer Europe, metaphorically of course. 

8 hours of sleep? Why, yes, I do feel great