How Does Sleep Deprivation Affect The Body?

Originally at: https://snoringmouthpiecereview.org/good-morning-snore-solution/how-does-sleep-deprivation-affect-the-body

Is something, or are some things keeping you up? Maybe you’ve had a lot of coffee than you normally do, or maybe you are having insomnia for some reason. If you are not getting the recommended hours of sleep a day, you won’t just feel tired, cranky, and moody the next day. Sleep deprivation has other effects too.

 

Sleep is an important part of everyday life. It is just as important as eating. The body won’t last for too long if left without sleep. In other words, it is crucial. But it isn’t just the hours of sleep that you get that should be paid attention to. It’s also the quality of it. Other than making the brain hazy, sleep deprivation can adversely affect other parts of the body as well.

 

The brain is a part of a bigger system called the Central Nervous System. Brain cells travel and function within it. A deprivation in sleep can cause fatigue in the brain.

During sleep, pathways form between nerve cells (neurons) in your brain that help you remember new information you’ve learned. Sleep deprivation leaves your brain exhausted, so it can’t perform its duties as well.

You may also find it more difficult to concentrate or learn new things. The signals your body send may also be delayed, decreasing your coordination and increasing your risk for accidents.

Sleep deprivation also negatively affects your mental abilities and emotional state. You may feel more impatient or prone to mood swings. It can also compromise decision-making processes and creativity.

(Via:https://www.healthline.com/health/sleep-deprivation/effects-on-body#4)

 

Your immune system functions to protect the body from foreign invaders, especially pathogenic ones. It also works to fight such intruders.

While you sleep, your immune system produces protective, infection-fighting substances like cytokines. It uses these substances to combat foreign invaders such as bacteria and viruses.

Cytokines also help you sleep, giving your immune system more energy to defend your body against illness.

Sleep deprivation prevents your immune system from building up its forces. If you don’t get enough sleep, your body may not be able to fend off invaders, and it may also take you longer to recover from illness.

(Via:https://www.healthline.com/health/sleep-deprivation/effects-on-body#4)

 

Sleep deprivation also negatively affects the respiratory system.

The relationship between sleep and the respiratory system goes both ways. A nighttime breathing disorder called obstructive sleep apnea (OSA) can interrupt your sleep and lower the quality.

As you wake up throughout the night, this can cause sleep deprivation, which leaves you more vulnerable to respiratory infections like the common cold and flu. Sleep deprivation can also make existing respiratory diseases worse,

How Important Is Sleep To Children?

Originally at: https://snoringmouthpiecereview.org/snorerx/how-important-is-sleep-to-children

Kids do get sleep. In fact, babies sleep almost all the time. While adults need the recommended 7-9 hours of sleep a day, babies need 2/3 of the day sleeping.

As children grow older, the amount of sleep they need varies:

  • toddlers: 11 to 14 hours
  • preschoolers: 10 to 13 hours
  • school-aged children: 9 to 12 hours
  • teens: 8 to 10 hours

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need#deep-sleep)

Children need to have good quality and quantity of sleep simply because they are growing. And sleep helps support their growth stage. A lot of things can happen during the growth stage. They will need all the help they can get for optimum growth. And sleep is one of them.

 

Deep sleep stimulates growth, especially in babies.

“Growth hormone is primarily secreted during deep sleep,” says Judith Owens, M.D., director of sleep medicine at Children’s National Medical Center, in Washington, D.C., and a Parents advisor. Mother Nature seems to have protected babies by making sure they spend about 50 percent of their time in this deep sleep, considered to be essential for adequate growth. Italian researchers, studying children with deficient levels of growth hormone, have found that they sleep less deeply than average children do.

(Via:https://www.parents.com/health/healthy-happy-kids/the-7-reasons-your-kid-needs-sleep/)

 

Even at a young stage, sleep protects children from cardiovascular harm due to cholesterol and stress hormones.

“Children with sleep disorders have excessive brain arousal during sleep, which can trigger the fight-or-flight response hundreds of times each night,” says Jeffrey Durmer, M.D., Ph.D., a sleep specialist and researcher in Atlanta. “Their blood glucose and cortisol remain elevated at night. Both are linked to higher levels of diabetes, obesity, and even heart disease.”

(Via:https://www.parents.com/health/healthy-happy-kids/the-7-reasons-your-kid-needs-sleep/)

 

Children, including babies, can actually go overboard with food as well, especially if parents mistook their babies’ cry as hunger. But getting enough sleep can counter this.

That’s key, because the sleep-weight connection seems to snowball. When we’ve eaten enough to be satisfied, our fat cells create the hormone leptin, which signals us to stop eating. Sleep deprivation may impact this hormone, so kids keep right on eating. “Over time, kids who don’t get enough sleep are more likely to be obese,” says Dorit Koren, M.D., a pediatric endocrinologist and sleep researcher at the University of Chicago.

Worn-out kids also eat differently than those who are well rested. “Research has shown that children, like adults, crave higher-fat or higher-carb foods when they’re tired,” Dr. Koren says. “Tired children also tend to be more sedentary, so they burn fewer calories.”

(Via:https://www.parents.com/health/healthy-happy-kids/the-7-reasons-your-kid-needs-sleep/)

 

Another great thing about sleep is that it can combat pathogenic microorganisms. The …

Our Shrinking Faces: More Important Than Global Warming [Podcast 78]

Originally at: https://doctorstevenpark.com/narrowface?utm_source=rss&utm_medium=rss&utm_campaign=narrowface

In this episode, Kathy and I will talk about a disaster more urgent than global warming. It’s not going to happen in the next few decades or hundreds of years. It’s happening now: Due to modern Western diets and other various lifestyles and habits, our facial bones (and airways) are shrinking.

In this captivating discussion, I will reveal:

  • What’s causing our faces to shrink
  • Why it’s worse for our children
  • The consequences of smaller faces and airways
  • How crooked teeth may be the first sign of shrinking faces
  • What we can do to prevent it
  • And what we can do to reverse the consequences.

Download mp3  |  Subscribe


Shownotes:

Our Skulls Are Out-Evolving Us on onezero.medium.com

Sleep Interrupted: A physician reveals the #1 reason why so many of us are sick and tired

Nutrition and Physical Degeneration by Dr. Weston Price

Consider the Fork: A History of How We Cook and Eat by Bee Wilson

Tooth loss and obstructive sleep apnea signs and symptoms in the US population

CDC: Obesity in children 3x since 1970s

CDC data: 1/5 school aged children are obese

Dr. Brian Palmer on Evolution of OSA podcast

Vitamin D podcast

Fluoride podcast

Glyphosate podcast

Tongue Tied book interview with Dr. Richard Baxter

Harvard health article on poor oral health higher rates of heart disease

Nasal congestion and facial growth

Gastroesophageal Reflux Disease and Tooth Erosion

Myths & Fact About Your Sleep Position podcast

The post Our Shrinking Faces: More Important Than Global Warming [Podcast 78] appeared first on Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring.

from Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and SnoringBlog – Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring https://doctorstevenpark.com/narrowface?utm_source=rss&utm_medium=rss&utm_campaign=narrowface…

Sleep: What You Need To Know

Originally at: https://snoringmouthpiecereview.org/blog/sleep-what-you-need-to-know

Mankind has never been busier before than they are now. Today is all about hustling. And it is becoming a norm. At work, there are a lot of things that need to be done in a short period of time. The same goes at home. Getting sleep is almost a luxury. Time ticks so fast that often times we have a hard time getting a hold of it. But if you don’t know it yet, sleep is a vital part of life.

 

Sleep, more specifically enough sleep and good quality sleep, is crucial so you could work efficiently and safely. Not getting enough of it can lead to many problems.

According to the NSF, these are some of the ramifications of sleep problems:

  • Decreased alertness and attentiveness
  • Increased irritability and relationship difficulties
  • Decreased concentration and judgment
  • Decreased performance and productivity
  • Increased risk of accidents

(Via:https://www.parents.com/parenting/moms/healthy-mom/adult-sleep/)

 

Sleep deprivation can cause lessen work efficiency and competence. It can also affect relationships. And most of all, it can get you in an unwanted accident. So if you want to be at the top of your game, all you might be missing is a good night’s sleep. Safety is crucial as well. Getting enough sleep will prevent road accidents from taking place.

 

The recommended hours of sleep is at 7-9 hours a day. But for some people who aren’t getting enough sleep lately, the numbers may change. To determine it yourself, you can do a simple test.

The amount of sleep needed varies with each individual. The NSF suggests a simple experiment to determine your optimum amount of sleep. You need a week or so to determine it, so you should be able to go to sleep when you’re tired and wake up naturally with no alarm clock. Taking a vacation or planning to have someone to help with your children is necessary to do this test.

Simply go to bed when you feel tired, and get up when you feel ready — don’t set an alarm clock. For a few days, you might be sleeping more if you’ve been deprived of sleep. But once you catch up, your body will tell you just how many hours you need to restore yourself each night. Once you’ve learned this important fact about yourself, you can adjust your schedule accordingly.

(Via:https://www.parents.com/parenting/moms/healthy-mom/adult-sleep/)

 

Napping is also a good way of resting. In fact, it can be great.

According to the NSF, a 15- to 20-minute nap can be very beneficial. It can help your alertness and memory, and reduce feelings of fatigue. Napping is a good way

Sleeping in the Heat

Originally at: https://sleephub.com.au/sleeping-in-the-heat/

When the weather heats up it can be hard to sleep.

sleeping in the heatHot summer nights. Tossing, turning, finding it hard to get to sleep or stay asleep because of the heat. Many people find sleeping in the heat difficult, particularly those who already find sleep challenging. Many people I see with sleep disorders such as insomnia, sleep apnea or narcolepsy dread the summer and heat as it makes sleep much more difficult for them. Although we can’t change the weather, and are likely to face more hot weather in the future, there are things that can be done to make sleeping in the heat easier to manage.

Why is it hard to sleep in the heat?

Apart from the obvious discomfort of feeling hot and uncomfortable, there are sound reasons why people don’t sleep their best during hot weather. An important part of dropping off to sleep is a drop in core body temperature. The body achieves this by diverting blood to the periphery (hands and feet) and surface (skin). If these parts of the body are in contact with air that is cooler than 37 degrees Celsius (98 F) heat is dissipated and the core body temperature drops enabling sleep. Throughout sleep, the body aims to maintain a core body temperature slightly lower than waking temperatures, so continues to use the hands, feet and skin to dissipate heat. This is one of the reasons people can feel better sleeping in the heat with their feet and legs hanging out from under the covers. It’s also why moving air, such as from a fan can help with sleep as the moving air enables greater heat exchange between the skin and air.

There is a lot of variation in preferred sleeping temperature, with people having a wide range of preferred temperatures. However, people seem to sleep best when bedroom temperatures are between 16-24 degrees Celsius (61-75 F). Those who are used to sleeping in warmer temperatures such as when living in the tropics can acclimatise to a certain degree and sleep reasonably in bedroom temperatures up to 28 degrees Celsius (82 F).

What can be done to help sleeping in the heat?

There are a number of things that can be done to improve sleeping in the heat. Those who are fortunate enough to have air conditioning may not need to be as careful of these factors as they are able to control the temperature in their bedroom environment, keeping it within a comfortable range. Other things that can help are:

  • Recognise that it’s only temporary: For most people in south eastern Australia, particularly Melbourne, heat waves only last

Sleep Talk: Episode 48 – Cannabinoids and Sleep

Originally at: https://sleephub.com.au/podcast-48/

Episode 48: Cannabinoids and Sleep

Medical cannabinoids are being increasingly prescribed for a range of conditions including sleep. Do cannabinoids help sleep? How are they prescribed? We discuss the use of medical cannabinoids with Dr Karen Hitchcock, physician and author, who has considerable experience in the use of cannabinoids.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk – Talking all things sleep.

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Audio Timeline / Chapters:

  • 00:00 – 02:18 Introduction
  • 02:18 – 24:47 Theme – Cannabinoids and Sleep
  • 24:47 – 27:15 Clinical Tip
  • 27:15 – 29:55 Pick of the Month
  • 29:55 – 30:40 What’s Coming Up?

Next episode: Social time and daylight saving time

Links mentioned in the podcast: 

Presenters:

Guest interviews:

Dr Karen Hitchcock is a general physician with a particular interest in the use of medical cannabinoids. Karen is an experienced physician, having worked at The Alfred Hospital for a number of years managing patients with complex health problems. In addition to her work as a doctor, Karen is also an author. She has published in both medical and literary journals, including a publication in the “Best Australian Short Stories” and “Best Australian Essays” anthologies. Her first book Little White Slips (Picador, 2009) won the 2010 Steele Rudd Award in the Queensland Premier’s Literary Awards, was shortlisted in the 2010 NSW Premiers Literary Award and the Kibble/Dobie award for women writers.

Karen writes a regular column about medicine for The Monthly and is available for consultations at The Millswyn Clinic in Melbourne.

Regular hosts:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching and supervision commitments. She is one of the founders and clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and

Light and Deep Sleep: How Much Do You Need For Each Of Them?

Originally at: https://snoringmouthpiecereview.org/good-morning-snore-solution/light-and-deep-sleep-how-much-do-you-need-for-each-of-them

It is recommended for adults to have 7-9 hours of sleep every day. If you think that’s a lot of time and that you could have done something productive at that time, then it depends on what you mean by productive because resting the body for 7-9 hours is fruitful itself.

 

The body goes through a lot while you sleep so you can be more productive when you wake up. It goes through stages of sleep. Along with knowing that you need 7-9 hours of sleep a day, it is also important to know how much you need per stage of it.

There are five stages of sleep that rotate between non-rapid eye movement (NREM) and rapid eye movement (REM) and include drowsiness, light sleep, moderate to deep sleep, deepest sleep, and dreaming.

Experts have recommended that adults gets about 7 to 9 hours of sleep per night. New research aims to identify not just how much total sleep you need — but also how much of each stage of sleep you need.

Sleep stages 1, 2, and REM consist of light sleep, while 3 and 4 comprise deep sleep.

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need)

 

Healthy individuals need about a quarter of the total number of sleeping hours to be in deep sleep.

In healthy adults, about 13 to 23 percent of your sleep is deep sleep. So if you sleep for 8 hours a night, that’s roughly 62 to 110 minutes.

However, as you get older you require less deep sleep.

During deep sleep, a variety of functions take place in the mind and body:

  • memories are consolidated
  • learning and emotions process
  • physical recovery occurs
  • blood sugar levels and metabolism balance out
  • the immune system is energized
  • the brain detoxifies

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need)

 

The same goes for REM sleep. The REM cycle starts at 1 ½ hours after you’ve fallen asleep and repeats at the same time interval.

For most adults, REM takes up about 20 to 25 percent of sleep, and this seems to be healthy during average sleep cycles. However, sleep research is raising some interesting questions. One recent study suggested that higher amounts of REM sleep may be associated with depression. But don’t go making sudden changes in your sleep habits — it is not clear which is the cause and which is the effect.

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need)

 

For light sleep, the stage when you are in transition to a more stable sleep, there is no minimum. But you have to remember that too much of it has consequences.

Although sleep scientists believe that light sleep is good for you, there

Myths & Facts About Your Sleep Position [Podcast 77]

Originally at: https://doctorstevenpark.com/sleepposition?utm_source=rss&utm_medium=rss&utm_campaign=sleepposition sleep positions

In this episode, Kathy and I will discuss a very intimate topic: your sleep position. Over the years, I’ve seen a wide variety of explanations for why certain people like to sleep in certain positions, and even personality type differences. In this podcast, you will discover:

  • Which sleep position is most healthy for you
  • The one bad advice dermatologists are telling women
  • How to avoid aging and facial wrinkles
  • Why hospitals can be dangerous for you or your loved one
  • And much more.

Download mp3  |  Subscribe


Show Notes 

Sleep Interrupted: A physician reveals the #1 reason why so many of us are sick and tired 

JAMA article on pregnant women and sleep position and babies born small for gestational age

Positional sleep apnea article

Sleep Position book

Drug induced sleep endoscopy results in AHI < 5 

CPAP increases fetal movement in women with pre-eclampsia 

UARS article in Bottom Line Health

SlumberBump sleep positioner

Antisnoreshirt

Somnibel sleep positioner

Night Shift sleep positioner

Contour pillow for snoring 

 

The post Myths & Facts About Your Sleep Position [Podcast 77] appeared first on Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring.

from Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and SnoringBlog – Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring https://doctorstevenpark.com/sleepposition?utm_source=rss&utm_medium=rss&utm_campaign=sleepposition…

What’s Causing You To Snore?

Originally at: https://snoringmouthpiecereview.org/sleeptight/whats-causing-you-to-snore

You won’t always know that you snore. In fact, you don’t actually realize that you are snoring. It’s your partner that knows and complains especially if it gets loud. It can be really loud.

 

Snoring affects millions of people. But why do people snore? What is it really? Well, have you noticed an animation about someone singing loudly that their tiny tissue hanging on their throat is showing? Yes, that one. Sound is produced when air vibrates within the soft palates and that tissue. This happens when your airways get narrow.

When you hear someone snoring, it means air is not flowing freely through the back of the throat. The sound occurs when air causes vibration of the soft palate and the uvula, the tiny pink flap of tissue that hangs down at the rear of your throat.

(Via:http://www.columbianeurology.org/neurology/staywell/document.php?id=136)

 

Besides being an inconvenience to other people, snoring can mean something else to you. Snoring is not a disease or an illness. But it can be a symptom or a cause of a medical condition.

Asides from being a nuisance to your friends or your partner, snoring also affects how you sleep. It reduces the quality of your sleep, could result in sleep apnea or lead to chronic sleep deprivation. Ever woken up in the morning tired, cranky and not quite feeling like you got a good night time’s rest? Snoring might be the cause.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

We need to know the factors other than medical ones that could affect snoring so we can properly address it on our own. The first and common one is weight. If you weigh more than you should at your age, height, or physical activities, then chances are that you’ll snore. If biology were to be a basis, then men are less fortunate than women.

A couple of factors come into play here. One popular one is weight. Carrying excess weight around your neck and throat can cause snoring. Then there is good old biology. In general, men have narrower air passages than women and are most likely to snore.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Not having head elevation while sleeping is also a factor.

Sleeping flat on your back could also make you more susceptible to snoring. Even the shape of your mouth or a stuffy nose from a cold could make you sound like an old engine revving up.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

The current condition of your nasal passages is another one.

Another very popular one is the structure of your entire nasal cavity. Deviated septums, nasal polyps and enlarged tonsils could be the

Celebrating 10 years of the REM Runner Blog!

Originally at: http://julieflygare.com/celebrating-10-years-of-the-rem-runner-blog/

10 years ago today, I came out as a person with narcolepsy. On November 10, 2009, I started this REM Runner blog, disclosing on the internet for the first time that: “I’m Julie Flygare, a person living with narcolepsy with cataplexy.” 

From my original About Me: 

“Narcolepsy has changed my life for better and worse. I am proud to be a person with narcolepsy, yet I hope to build a brighter future for this serious chronic illness… On this blog, I will share some of my experiences as a person with narcolepsy, and as a runner, yogi, and photographer. In doing so, I hope to shed some light on narcolepsy, a little known and often misunderstood condition.”

Feels like yesterday? Nope.

I wish I could say “it feels like yesterday,” but honestly, it feels like a lifetime ago. My drive and mission remains the same, but this past decade has been a tremendous period of growth for me, the lowest of lows and highest of highs. Some of the lows I’ve shared here, like losing my dad and the nutty rollercoaster of publishing my book, others I’ve kept private.

At the same time, I ran three marathons, published Wide Awake and Dreaming: A Memoir of Narcolepsy, created the Narcolepsy: Not Alone campaign, founded Project Sleep, moved across the country, co-founded the Jack & Julie Narcolepsy Scholarship, worked full-time in the cancer non-profit space, fell in-love with speaking, and eventually took on my dream job of running Project Sleep

My blog is OLDER than Instagram.

When I started this blog, it was an important platform for me to share candid stories about living with type 1 narcolepsy with cataplexy. At the time, blogs were fairly new and Instagram didn’t even exist (IG launched the following year, on Oct. 6, 2010).

Today, I don’t publish here as much as I’d like. I have dozens of half-written posts and ideas listed in notebooks. When I prioritize my time so carefully, blogging often gets cut. At some point, I started to over-think each post. Meanwhile, Instagram snuck into my life, and became the place where I quickly published candid stories and thoughts and seemingly reached my community easily that way. 

What hasn’t changed… Your Love and Support!

Preparing for this post, I searched old emails and was reminded that I didn’t come up with title “REM Runner.” I’d emailed a few close friends these ideas: “The Dream Run” and “The Dream Jogger.” My best friend, Julie Glazer Scher responded, suggesting “REM Runner.”

To this day, Julie has been a passionate and dedicated supporter. From titling this …