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April 5, 2010
In Today's Issue
- Fact: Poor Sleep Increases The Risk of Death/ Disease
- Afternoon Naps Improve Performance
- Overweight? Shocking Proof that it may not be your fault
Fact: Poor Sleep Increases The Risk of Death/ Disease
Ever lain awake at night and counted the hours till dawn? Isn't frustrating to be in bed and be unable to sleep? With around 18 million prescriptions written every year for expensive sleeping pills... ...it's clear that there's a national epidemic. So, what do doctors do when they can't sleep? Here's the answer. Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication. Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle. Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them...*Disclosure: compensated affiliate*
Afternoon Naps Improve Performance
Dear Reader,
Students hoping to ace an upcoming exam might want to consider a mid-afternoon nap as part of their preparation according to findings presented at a symposium and press briefing as part of the American Association for the Advancement of Science annual meeting, AAAS 2010.
A long afternoon nap has the ability to prepare the brain to remember. "Sleep is not just for the body. It's very much for the brain," explains study author Matthew Walker, an assistant professor at the University of California at Berkeley.
The research conducted at Berkeley involved 39 healthy young adults divided into two groups. At noon on the study day, all the subjects performed a memory exercise that involved matching faces with names. Both groups performed similarly on this task, then half of the participants were given the chance to nap for 90 minutes. The other half remained awake. The subjects then took part in another exercise at 6:00 pm.
The subjects who didn't nap did about 10% worse on the memory tests than those who napped. And get this... under normal conditions a person's ability to learn naturally declines about 10% between noon and 8:00 pm, but the nappers didn't suffer with the decline.
By conducting electroencephalogram tests, the researchers could look at the subjects' brain activity and found that memory refreshing seems to happen in the stage between deep sleep and the dreaming state. We know this as rapid eye movement or REM sleep.
This research reinforces the importance of sleep, and the role it plays not only in processing memories, but also before learning in helping to prep the brain for taking in new information.
You need to be sure to sleep long enough to give your brain a chance to go through the cycles of sleep according to the experts.
A well known and much respected researcher in the area of sleep and memory, assistant professor of psychology Jessica Payne of the University of Notre Dame, has found that a good night's sleep results in better inferential ability. She said the study findings "really add to something we already know about why sleep is important."
Lack of restorative sleep is more serious than we ever thought. When you're sleep deprived, you create a "sleep debt" that causes your body to demand that you make up the sleep you've missed.
Lack of sleep also forces you (and those around you) to cope with impairments in judgment, reaction times and other mental functions. Studies have shown performance when sleep deprived is even worse than when intoxicated.
If you're one of the many who try and shortchange themselves of rest, here are some warning signs, courtesy of the National Sleep Foundation, that you're too tired to drive...
- You're having trouble keeping your eyes focused
- You can't stop yawning
- You can't remember driving the last few miles
Continues below...
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Overweight? Shocking Proof that it may not be your fault
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Afternoon Naps Improve Performance Continued...
If you find that you're drowsy during the day, even during mundane activities
or meetings, experts take this as a sign you aren't getting the amount of sleep
your body needs.
While the right number of hours per night is highly individual, and changes over
your lifetime, a clue that you're not getting enough sleep is if you fall off
within five minutes of laying down.
Another tip, try not setting an alarm on
the weekend... if you sleep later than you do during the week you're probably
not getting the rest you need.
Both the student trying to learn and the older person working to preserve cognitive
function can benefit from sleep... and naps.
Sleep is known to enhance creativity,
improve long-term memory and help to you hold onto important memories. So don't
deny yourself those wonderful, restful and invigorating afternoon naps... you'll
be the better for it.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=113502
MedicineNet guide to healthy sleep:
http://www.medicinenet.com/sleep/article.htm
Tips for getting better sleep:
http://www.helpguide.org/life/sleep_tips.htm
Jessica Payne, Ph.D., assistant professor, psychology, University of Notre Dame:
http://psychology.nd.edu/people/JessicaPayne.shtml
National Sleep Foundation:
http://www.sleepfoundation.org/
Matthew Walker, assistant professor, psychology and neuroscience, University of California at Berkeley:
http://walkerlab.berkeley.edu/people.html
Jessica Payne, Ph.D., assistant professor, psychology, University of Notre Dame:
http://psychology.nd.edu/people/JessicaPayne.shtml
PsychCntral.com article on study:
http://psychcentral.com/news/2010/02/23/napping-makes-you-smarter/11669.html
Feb. 21, 2010, presentation, American Association of the Advancement of Science annual meeting, San Diego:
http://aaas.confex.com/aaas/2010/webprogram/Session1654.html
American Association of the Advancement of Science:
http://www.aaas.org/
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