Living 2.0

Living Better

Category: Rest & Relaxation (page 1 of 2)

About 30% of Canadians suffer from a sleep disorder

Maryse Zeidler at the CBC News writes »

Dr. Ram Randhawa, a psychiatrist at the University of British Columbia’s Sleep Disorders Program, says about 30 per cent of Canadians struggle with getting to or staying sleep at any given time. The prevalence of insomnia does seem to be higher among women, he said.

For most people, sleep issues are a temporary problem brought on by stress or worry. For some, they can be a debilitating, life-long problem.

The Stress of Separation and Detention Changes the Lives of Children

These actions have focused outrage and attention on the current U.S. Administration’s callous, racial, and white supremacist agenda.

What shocks me the most is not that these actions are supported by many Americans. The U.S.A. has a long history of problems over race. What shocks me the most is just how deep and wide the support really is.

This is the United States of America today. This is what is happening now. And there is a good chance this will continue for a while as there’s a good chance he will get reelected.

The horrific conditions under which immigrants and especially immigrant children are being held in US detention centers, rightly reminds us of the Nazi concentration camps. Lessons of the past have been forgotten.

What I’ve Learned: If their words don’t match their actions, trust their actions. More important than talk is how one lives their life and how they treat others.

Isaac Chotiner, writing for The New Yorker (paywall):

What most concerns you about what we have read about and seen from these border facilities holding children?

Oh, God, where do I begin? I think—to cut through all of the noise, the politics, the back-and-forth on the details—there are just two core issues that are screaming out. One is the fact that the forced and abrupt separation of children from their parents is a huge psychological trauma and assault. The magnitude of the nature of the crisis for a child’s health and well-being cannot be overstated. Abrupt separation from primary caregivers or parents is a major psychological emergency.

The second issue is the prolonged placement of children in institutional settings. Obviously, the two are linked in this particular situation. From the perspective of what we know about children’s health and well-being, what we know about trauma, abrupt separation is one area where we have a lot of research and a lot of evidence about its consequences. But prolonged institutionalization is a separate area in which we have an equally deep research base and knowledge about how damaging that kind of setting is for kids. We are dealing with two very well-studied, serious assaults on the health and well-being of children.

Read More…

If you are not getting enough sleep, it’s killing you. Literally

According to neuroscientist Matthew Walker, not sleeping enough makes you:

… makes you dumber, more forgetful, unable to learn new things, more vulnerable to dementia, more likely to die of a heart attack, less able to fend off sickness with a strong immune system, more likely to get cancer, and it makes our bodies literally hurt more. Lack of sleep distorts your genes, and increases your risk of death generally, he said. It disrupts the creation of sex hormones like estrogen and testosterone, and leads to premature aging. Apparently, men who only sleep five hours a night have markedly smaller testicles than men who sleep more than seven.

“Sleep loss will leak down into every nook and cranny of your physiology,” he said. “Sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a nonnegotiable biological necessity. It is your life support system.”

Read more of the Emily Dreyfuss’ article on Wired

The best thing you can do for your health is to sleep well

Getting a consistent seven- to nine-hours of sleep each night is the single most effective thing each of us can do for our health and wellbeing.

Matthew Walker, writing for The Guardian:

Related is the association between plentiful slumber and athletic performance. Sleep is perhaps the greatest legal performance-enhancing “drug” that few people are taking advantage of. Obtain less than eight hours of sleep a night, and especially less than six hours a night, and the following happens: time to physical exhaustion drops by 10 to 30%, as does aerobic output; limb extension force and vertical jump height are reduced; peak and sustained muscle strength decrease. Add to this the cardiac, metabolic and respiratory effects: higher rates of lactic acid buildup and reductions in blood oxygen saturation with converse increases in carbon dioxide, due in part to a reduction in the amount of air that the lungs can expire in a sleep-deficient state. And then there is injury risk. Relative to sleeping nine hours a night, sleeping five to six hours a night will increase your chances of injury across a season by more than 200%.

Routinely sleeping less than six hours a night also compromises your immune system, significantly increasing your risk of cancer. So much so, that recently the World Health Organization classified any form of night-time shiftwork as a probable carcinogen.

Inadequate sleep – even moderate reductions of two to three hours for just one week – disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path towards cardiovascular disease, stroke and congestive heart failure.

All it takes is one hour of lost sleep, as demonstrated by a global experiment performed on 1.6 billion people across more than 60 countries twice a year, otherwise known as daylight saving times. In the spring, when we lose one hour of sleep, there is a 24% increase in heart attacks the following day. In the autumn, we gain an hour of sleep opportunity, and there is a 21% reduction in heart attacks.

Read More

If you want to be smarter, you need to sleep more

It’s been repeatedly shown that sleep is essential to how we form memories.

The human brain requires we sleep roughly one third of every day to properly process and store thoughts so they can be remembered at a later time. Depriving ourselves of sleep, especially over the long term, can disrupt this process. And it can make learning more difficult.

Researchers at the Sleep Research Laboratory at the University of Ottawa have found that once you drift off, your brain shifts information from the hippocampus, which is only used to store recent memories, to the prefrontal cortex. It’s how we learn new things, and remember them for the future.

A short night of sleep may translate into learning less. Our brain requires suffecient time to store everything it took in during the day. Researchers say it’s clear that if you want to be smarter, you may need to sleep more.

Read More at CBC

Children’s intelligence tied to three things – exercise, sleep and limited screen time

Evidence-based research has found three behaviors that lead to higher scores on tests of mental ability in children: at least 60 minutes of physical activity a day, nine to 11 hours of sleep a night, and no more than two hours a day of recreational screen time.

According to the Canadian 24-Hour Movement Guidelines for Children and Youth, for kids between the ages of eight and 11, it should include at least 60 minutes of physical activity, two hours or less of recreational screen time, and nine to 11 hours of sleep. Yet, in a new study, only one in 20 US children met all three of these recommendations.

The research, published on Thursday (Sept. 27) in the academic journal Lancet Child & Adolescent Health (paywall), used data from the Adolescent Brain Cognitive Development (ABCD) study, a 10-year, longitudinal, observational study of over 4,500 children between eight and 11 years old, from 21 study sites across the US, and compared their daily exercise, technology, and sleep habits to the guidelines. The researchers then assessed the participants’ “global cognition” with standards developed by the National Institute of Health.

They found that only 5% of children met all three recommendations. Sixty-three percent of children spent more than two hours a day staring at screens, going over the screen-time limit; 82% of children failed to meet the guidelines for daily physical activity; and 49% did not get the recommended hours of sleep. Twenty-nine percent met none of the recommended standards.

The Canadian 24-Hour Movement Guidelines for Children and Youth

More at QuartzNY Times, Science Daily

The Unintended Consequences of LED Lighting

The blue light of modern LED’s is throwing our circadian rhythms out of whack.

This biological cycle regulates how our body functions and repairs itself, and not only includes sleep and wakefulness. Allowing our bodies to get out of sync can contribute to illness, obesity, diabetes, and an increased risk of cancer.

Medium:

The widespread use of high-energy visible (HEV) light may have mighty ambitions, but its ubiquity has enormous, unintended, and unforeseen consequences on human health, well-being, and culture.

Related: Blue light accelerates blindness

Another reason to get enough sleep: The brain may clean out Alzheimer’s plaques while you sleep

Lack of sleep may contribute to Alzheimer’s disease by robbing the brain of the time it requires to wash away sticky plaque-forming A-beta proteins.

Science News:

Bendlin’s studies are part of a modest but growing body of research suggesting that a sleep-deprived brain might be more vulnerable to Alzheimer’s disease.

While we sleep, our mind goes on an amazing journey

Getting enough sleep is vital for our health and well being.

National Geographic:

The waking brain is optimized for collecting external stimuli, the sleeping brain for consolidating the information that’s been collected. At night, that is, we switch from recording to editing, a change that can be measured on the molecular scale. We’re not just rotely filing our thoughts—the sleeping brain actively curates which memories to keep and which to toss.

It doesn’t necessarily choose wisely. Sleep reinforces our memory so powerfully—not just in stage 2, where we spend about half our sleeping time, but throughout the looping voyage of the night—that it might be best, for example, if exhausted soldiers returning from harrowing missions did not go directly to bed. To forestall post-traumatic stress disorder, the soldiers should remain awake for six to eight hours, according to neuroscientist Gina Poe at the University of California, Los Angeles. Research by her and others suggests that sleeping soon after a major event, before some of the ordeal is mentally resolved, is more likely to turn the experience into long-term memories.

Continue reading

South Korea to shut off computers by 8 pm on Friday to stop people working late

BBC:

The government in South Korea’s capital is introducing a new initiative to force its employees to leave work on time – by powering down all their computers at 20:00 on Fridays.

It says it is trying to stop a “culture of working overtime”.

South Korea has some of the longest working hours in the world.

« Older posts

© 2019 Living 2.0

Theme by Anders NorenUp ↑