If you have trouble sleeping and are going to see the doctor, you will likely be asked to create a sleep diary. What is a sleep diary for?…
Archives for Febrero 2016
Biologists from the California Institute of Technology, US, have conducted a promising research that could improve our understanding of the process of sleep-wake regulation. The researchers have identified a gene that when over activated causes severe insomnia….
Not enough sleep (less than 7 hours per night) is associated with many health problems such as obesity, hypertension, diabetes, coronary heart disease, stroke and death.
CDC has published an article about sleep duration in all US states. To determine the prevalence of sleep duration, CDC analyzed data from 444.306 adults in the 50 states and the District of Columbia collected by the 2014 Behavioral Risk Factor Surveillance System (BRFSS). BRFSS is a stated-based telephone random survey of people over 18 years conducted collaboratively by state health departments and CDC.
Survey respondents were asked “On average, how many hours of sleep do you get in a 24-hour period?”. The results were:
- 11.8% of respondents reported sleeping equal to or less than 5 hours.
- 23% slept 6 hours.
- 29.5% slept 7 hours.
- 27.7% slept 8 hours.
- 4.4% slept 9 hours.
- 3.6% equal to or more than 10 hours.
Overall, 62.5% of respondents reported a healthy sleep duration. While nearly two-thirds of Americans sleep more than seven hours a day, nearly 83.6 million US adults sleep less than seven hours.
The results of this report show differences in sleep duration in different states. Sleep duration is lower in areas where there are also high rates of obesity and other chronic diseases. There are also differences in sleep duration among racial groups, ages, and different sectors of work. The results also suggest that being employed and having higher education may play a decisive role in getting a healthy amount of sleep.
Sleep is an essential component of health.
This report shows that sleep duration in healthy adults can be promoted through education and changes in sleep habits.
CDC recommends following healthy habits such as establishing a pattern of getting in and out of bed, improving the conditions of the bedroom, avoiding electronic devices and stimulating beverages or copious dinner just before bedtime. It may also be helpful to keep a sleep diary for 10 days in which you report the hours of sleep, nap times or behaviors that can affect sleep, such as alcohol, caffeine or the exercise before discussing sleep problems with a doctor.
Liu Y, Wheaton AG, Chapman DP, Cunningham TJ, Lu H, Croft JB. Prevalence of Healthy Sleep Duration among Adults — United States, 2014. MMWR Morb Mortal Wkly Rep 2016;65:137–141. DOI: http://dx.doi.org/10.15585/mmwr.mm6506a1
Insomnia can have many different causes, but these ten simple and common sense habits can help you fight insomnia and sleep better. As you’ll see these habits are common sense but this is perhaps the least common of the senses as we often fail to do the simplest things….
The fact that social media is changing our lives is no surprise. Social media has changed the way we communicate, interact with others and also many of our daily habits. We photograph what we eat for show on Instagram, summarize our thoughts on Twitter and look at the lives of others on Facebook while waiting for their “likes”. Social media has an addictive point, which engages and affects our behavior. But then also we turn to social media for entertainment, to de-stress and to forget our problems….
We suspected it and have now confirmed: social media is one of the main culprits for our insomnia. But it is not the fault of social media alone, but inside the quantity of hours we spend on it. It is not unusual to check if we have any social media notifications before bedtime and even in bed. This simple gesture, seemingly innocuous, could be more dangerous than we think for our healthy sleep….