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January 9, 2013
In Today's Issue
- Fact: Poor Sleep Increases The Risk of Death/ Disease
- More Sleep Less Pain
- The Biggest Loser's Twins Proven Weight Loss Techniques
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*
More Sleep Less Pain
Dear Reader,
We all understand that pain is a serious intrusion into sleep. New research appearing in the latest issue of Sleep finds that more sleep can improve your ability to withstand pain. Experts like Michael Breus, Ph.D. hold that sleep and pain are tightly connected. Someone who's sleepy is also likely to be irritable, moody, sad and a bit anxious and this makes any type of pain worse.
What types of pain disturb sleep the most?
- Back pain
- Headaches
- Facial pain from TMJ syndrome
- Musculoskeletal pain like arthritis and fibromyalgia
- Women have visceral, abdominal pain or premenstrual cramping
- Pain from cancer treatment or symptoms
This latest research on pain and sleep included 18 healthy people who were 21 to 35 years old who didn't have any pain. Half of the subjects spent ten hours in bed for four consecutive nights, the rest kept their usual nighttime schedule. The longer sleeping volunteers ended up with about two hours more sleep per night, and also improved in a test measuring their sensitivity to pain.
The team measured pain by how long the subjects could keep a finger pressed to a heat source. The length of time they could do this increased by 25% in those who were getting more sleep. Earlier research in this area has found that the effect of added sleep is comparable to ingesting a 60 mg dose of codeine two times a day. That's significant pain control.
If you're getting eight hours of sleep a night, you aren't likely to need more according to researcher Thomas Roth, PhD, the director of the Sleep Disorders Center at Henry Ford Hospital. Although just how much more sleep can help improve sensitivity to pain isn't well understood, experts generally agree that if you're getting only six hours of sleep most nights, you need to try for more like the eight hours that's closer to the ideal. The National Sleep Foundation suggests that healthy adults try for anywhere between seven to nine hours of sleep each night.
Sleeping longer appears to decrease your sensitivity to pain. This likely works for all types of pain, acute and chronic back aches as well as other disorders involving pain. The researchers speculate that lack of sleep and pain are both able to increase levels of inflammatory markers, but getting more sleep can help send those markers in the other direction.
Continues below...
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More Sleep Less Pain Continued...
Going forward, researchers hope that physicians look at patients before surgery to be sure they are not having any sleep issues that might affect how they experience pain and the amount of medications they may need. Still it's a long way to applying study results to patients with chronic pain, as the study period was too short.
The best thing you can do for yourself in terms of sleeping is to practice good sleep habits - even on weekends, holidays and when you're on vacation. If pain is disrupting your sleep more than two to three times each night, or you're unable to fall back to sleep, you need to talk with your own doctor. There are things that can help your sleep and ease your pain, not just medications but physical therapy or other nontraditional approaches that can ease your symptoms and have you getting the rest you need.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=165568
National Sleep Foundation info on sleep and pain:
http://www.sleepfoundation.org/article/ask-the-expert/pain-and-sleep
Thomas Roth, PhD, director, Sleep Disorders Center, Henry Ford Hospital, Detroit:
https://www.henryford.com/body.cfm?id=57814
Article by Michael Breus, PhD, sleep expert, Norfolk, VA:
http://blogs.webmd.com/sleep-disorders/
Study abstract, Roehrs, T.A. Sleep, 2012, study received ahead of print:
http://www.journalsleep.org/ViewAbstract.aspx?pid=28718
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