Category Archives: Sleep!

TV in the bedroom? Bad idea

TV in bedroom increases obesity risk – even in youth athletes.

Yes, this means it most likely has an even larger negative effect on you. If you absolutely have to sleep less, at least do something worthwhile in the bedroom.

Athletes with a TV in their room of sleep had higher BMI (22.73 vs. 20.54; P<0.001), slept less hours/week (7.65 vs. 8.12; P=0.003), and were more likely to be overweight/obese (40.32% vs. 25.52%; P=0.022). Athletes with unrestricted, unmonitored internet access in the room of sleep had a higher BMI (21.68 vs. 19.83; P<0.001), slept fewer hours/week (7.58 vs. 8.60; P<0.001) and per/weekend (9.00 vs. 9.37; P<0.001). After adjusting for age and gender, having a TV in the room of sleep remained significantly associated with BMI and WHO criteria for overweight/obesity.

 

Stracciolini et al., 2017.

How much sleep do you really need?

The National Sleep Foundation gathered a 18 person- multidisciplinary expert panel to evaluate scientific literature regarding sleep requirements for different age groups. The evaluation is published in the journal “Sleep Health” and nicely illustrated in the infographic below.

Of note, the conclude that individual sleep requirements should be considered, but that these (should) rarely deviate far from the normal range. If done so consistently, over time this will most likely compromise health and well-being.

Alongside the CF-idoms/nonsense-phrases that somehow became popular due to plain stupidity, the “you can sleep when you are old”- phrase should be disregarded and the person stating it publicly ridiculed. That is, of course, only if you are interested in optimising health, memory, mental and physical performance, recovery, lean body mass, pain reduction etc etc.*

 

 

SleepTimeRecommendations012615[1]-page-001_0

* (Thomas et al., 2000; Alhola et al., 2007; Taheri et al., 2004; Knutson et al., 2007; Afflect et al., 1996; Kundermann et al., 2004; Moldofsky et al., 2001)

How exposure to blue light affects your brain and body

 

I know this. You know this. Most people still act like it doesn’t matter. Most people are stupid.

Light-exposure can be good or bad depending on when it occurs. As mentioned in the post “electronic devices before sleep?” which highlights the results from Chang et al. 2014,  your nighttime Ipad/kindle-reading will have adverse effects on your sleep and health.

 

The infographic below sums it up pretty nicely: If you exposure yourself to (blue) light before bedtime, you´re going to have a bad time!

 

ti_graphics_how-blue-light-affects-body-(1)

8 things to little sleep does to your body

We all know this. Sleep matters, but for one reason or another it´s always the one factor people tend to pay the least attention to. The diet is strictly vegan/paleo/whatever and the training is scheduled down to the very minute and superset, but sleep and basic sleep hygiene is rarely prioritized nearly as high.

It´s stupid and you know it. Some would argue that makes you stupid.

Here is another reminder:

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Image credit: Business Insider

Electronic devices before sleep?

Bad idea!

Unless you are taking the cave/paleo thingy way to seriously, you´ll have heard that it´s a good idea to limit exposure to light (especially blue light) before going to bed. Then again, it is estimated that 90% of the (American) population use some type of electronics before bedtime, so it might just (once again!) come down to plain old stupidity and/or a disinterest in ones own health.

People tend to focus loads on nutrition and exercise, but fail to recognise that poor sleep may severely diminish the positive effects of doing right in these two arenas.

 

The short abstract below is indeed worth reading, as it sums up a very interesting study examining the effects of looking at your electronic devices before bedtime.

 

The use of light-emitting electronic devices for reading, communication, and entertainment has greatly increased recently. We found that the use of these devices before bedtime prolongs the time it takes to fall asleep, delays the circadian clock, suppresses levels of the sleep-promoting hormone melatonin, reduces the amount and delays the timing of REM sleep, and reduces alertness the following morning. Use of light-emitting devices immediately before bedtime also increases alertness at that time, which may lead users to delay bedtime at home. Overall, we found that the use of portable light-emitting devices immediately before bedtime has biological effects that may perpetuate sleep deficiency and disrupt circadian rhythms, both of which can have adverse impacts on performance, health, and safety.

Chang et al., 2015

More sleep stuff

… because it´s that important!
In short; if you dont value you sleep as much (or more!) as you value your diet- and exercise scheme, it´s likely you´re a bit retarded.

Below are quotes taken from BodyInMind that sums up the intimate connection between exercise, sleep and pain. Read them, think for a minute or two, and go to bed to consolidate.

 

Sleep is an essential biological phenomenon, and sleep deprivation causes various physiologic and behavioral changes in the body. It has been shown that total sleep deprivation (Shuch-Hofer et al., 2013) or sleep deprivation of a specific stage of sleep (Roehrs et a., 2006; Azevedo et al., 2011) cause hyperalgesia (exaggerated sensitivity to pain). In addition, people who sleep less than 6 hours or more than 9 hours seem to have increased frequency of self-reported pain (Edwards et al., 2008). The sleep-wake cycle and the pain modulation system share regulating neurobiological systems (Foo and Mason, 2003), which may help to explain the relationship between sleep and pain.

 

There is subjective and objective evidence (through questionnaires about sleep, and polysomnography and actigraphy, respectively) that physical exercise is able to improve sleep patterns in healthy individuals (Keedlow et al., 2015). Particularly in insomnia patients, regular exercise leads to benefits over time, being comparable to pharmacotherapy and behavior therapy (see review Keedlow et al., 2015). Pilates, for example, improves muscle flexibility and strength and also improves life quality and has been shown to be able to improve sleep quality (Caldwell et al., 2009 and 2010; Leopoldino et al, 2013).

WHY is the weekend making you fat?!

Fade in…:

 

 

Afhængig af graden af din religiøsitet, er der gået 7 eller 14 dage siden sidst. Du hopper* på vægten igen.

Det er uforståeligt! Du har prøvet alverdens diæter; den ene mere stringent, lav-kcal og nederen end den anden. Du bliver ved, i håbet om at den næste, eller den næste igen (hhv. nr. 17 og 18), må være anderledes. Hvorfor virker de ikke?!

 

Over halvdelen af befolkningen kender sandsynligvis til ovennævnte scenarie. Det er oftest lettere sagt end gjort at tabe sig, og frustrationen over udeblivende resultater fører ofte til nyttesløse og til tider idiotiske alternativer. Tidligere indlæg kommer med en række forslag til, hvordan en mere videnskabelig tilgang til vægttabs-problemet kunne se ud.

Nedenstående er to bud på, hvorfor den fatty fat mass lader til at være mere genstridig end godt er:

 

  • Weekenden gør dig tyk! Et studie fra 2014, med 80 forsøgspersoner mellem 25 og 62 år, undersøgte om eventuelle fluktuationer i kropsvægten var afhængig af ugedagene. Personerne blev bedt om at veje sig hver morgen inden morgenmad. Overordnet, vejede de mere efter weekenden (søndag og mandag), med en faldende vægt i løbet af hverdagene og havde den laveste vægt om fredagen.
    Hvad var yderligere interessant, var at de som tabte sig over tid havde et mere udtalt kompensations-mønster. Dette vil sige, at kropsvægten begyndte at falde umiddelbart efter endt weekend, hvilket ikke var tilfældet hos de som tog på over tid (Orsama et al., 2014)

“There are sleep cycles and there are also weight loss cycles. Almost everyone loses weight on weekdays and gains weight on weekends. What separates the slim from the heavy isn’t how much more they gain on weekends. It’s how much they lose during the weekdays.

 

  • Du sover for lidt! Udeblivende søvn, som primært sker i hhv. weekenden eller ugedagene afhængig af alder og tendenser, øger risikoen for at gøre dig til en tyksak. Ved søvnmangel, ses nedsat aktivitet af appetit-regulerende centre i hjernen når udsat for attraktive fødevaremuligheder. Samtidig ses en øget aktivitet af det limbiske system som bl.a. regulerer følelser.
    Resultatet er en større tendens til at vælge høj-kcal fødevarer. Desto mere søvnmangel, desto større indtag af kcal. (Greer et al., 2013).

These findings provide an explanatory brain mechanism by which insufficient sleep may lead to the development/maintenance of obesity through diminished activity in higher-order cortical evaluation regions, combined with excess subcortical limbic responsivity, resulting in the selection of foods most capable of triggering weight-gain.

 

 

Konkluderende kan det derfor anbefales at undgå søvnmangel, samt at være mere opmærksom på eventuelle ugedags-tendenser. At tage uplanlagt og uhensigtsmæssigt for meget på er noget rod, da overvægt/fedme i sig selv er en risikofaktor for diverse livsstilssygdomme.
“Erotisk buttet” er et term tykke mennesker har opfundet i søgen efter coitus.

 

 

 

* Jeg er klar over at ordet “hopper” kan være misvisende.

 

 

Orsama et al., 2014

Greer et al., 2013

 

 

 

Extended Sleep Reduces Pain Sensitivity

 

I December-udgaven af tidskriftet SLEEP ses en artikel som omhandler sammenhængen mellem søvn og følsomhed over for smerte.

 

A new study suggests that extending nightly sleep in mildly sleepy, healthy adults increases daytime alertness and reduces pain sensitivity.

 

18 “sleepy” forsøgspersoner (FP) uden smertesymptomer blev tilfældigt tildelt én af to grupper: Den ene gruppe blev tildelt opgaven at sove de efterfølgende 4 nætter som vanligt, mens den anden blev instrueret i at tilbringe 10 timer i sengen de efterfølgende 4 nætter. Sidstnævnte gruppe sov i gennemsnit 1.8 timer mere pr. nat, hvilket var associeret med øget daytime alertness, som igen var associeret med mindre følsomhed over for smertestimuli.

Følsomhed over for smerte blev målt som tidsperioden før FP fjernede sin finger fra en varmekilde. Gruppen som sov mest øgede deres tidsperiode med 25%, hvilket indikerer en nedsat følsomhed over for smerte. Forfatterne rapporterer endvidere, at denne øgning er større end tidligere set ved indtagelsen af 60mg codeine (smertestillende).

 

FP i det beskrevne studie var “mildly sleepdeprived”. Antaget af forsøgsgruppen sov 9 ud af de 10 timer de tilbragte i sengen, har kontrolgruppen sovet omkring 7 timer pr. nat. Dette er lig (og måske mere end) hvad de fleste voksne sover pr. nat, hvorfor der kunne være en idé i at eksperimentere med at sove lidt længere, hvis man går rundt med en irriterende smerte som ikke rigtig vil gå væk…

Sammenhængen mellem søvnkvalitet og øget smerte-følsomhed er velkendt (Schestatsky et al., 2012; Doghramji et al., 2012); og er sandsynligvis medieret via en nedsat evne i CNS til at håndtere og modulere smerte (Lee et al., 2012).

 

 

 

Doghramji K. Sleep Extension in Sleepy Individuals Reduces Pain Sensitivity: New Evidence Regarding the ComplexReciprocal Relationship between Sleep and Pain. Sleep. 2012

Lee YC, Lu B, Edwards RR, Wasan AD, Nassikas NJ, Clauw DJ, Solomon DH, Karlson EW. The role of sleep problems  in central pain processing in rheumatoid arthritis. Arthritis Rheum. 2012

Roehrs TA, Harris E, Randall S, Roth T. Pain sensitivity and recovery from mild chronic sleep loss. Sleep. 2012

Schestatsky P, Dall-Agnol L, Gheller L, Stefani LC, Sanches PR, Custódio I, Torres IS, Caumo W. Pain-autonomic interaction after work-induced sleep restriction. Eur J Neurol. 2012