Sleep and it's importance

U.S. researchers suggest a good night's sleep may help fight deterioration due to aging. Researchers at the Oregon State University in Corvallis linked poorer health and earlier deaths to the absence of a key gene controlling the biological clock regulating the sleep cycle. The fruit fly study, published in the journal Aging, found the flies without the gene lived just about as long as normal flies -- unless they were subjected to stress. When the researchers exposed the flies to a mild metabolic stress for 24 hours, they found no change in young flies, but middle-age and older flies showed significant damage beginning to occur. "We're beginning to identify some of the underlying mechanisms that may help explain why organisms age," Natraj Krishnan said in a statement. "This study suggests that young individuals may be able to handle certain stresses, but the same insults at an older age cause genetic damage and appear to lead to health problems and earlier death. And it's linked to biological clocks."

Sleep IS important for your Health

Sleep is an important and often underrated
component of your health
and wellbeing. A good night’s sleep
leaves you feeling refreshed, and
prepared to focus on the day and
tasks that lie ahead. And continuously missing
out on a proper night’s sleep will not only leave
you feeling tired, but it can have a serious effect
on your health; the Centers for Disease Control
and Prevention (CDC) report that chronic sleep
loss can have a negative effect on heart health,
weight, and mood.1
Yet it is estimated that 50 to 70 million Americans
suffer from chronic sleep loss and sleep
disorders, such as insomnia or sleep apnea (brief
interruptions in breathing during sleep).2 Adults
require 7-9 hours of sleep a night for optimum
health. However, in a 2008 CDC survey, 70% of
the respondents reported that they do not get
enough sleep.3
If you suffer from chronic sleep issues, speak
with your doctor to determine if your sleep problems
may be a symptom of a larger health issue.
Below are some helpful tips and lifestyle changes
to help you get a good night’s rest:
>>Gotobed andwakeupat the same time every
day (evenonweekends). Maintaining a regular
sleep schedule helps to improve your circadian
rhythm, an internal body clock that regulates the
body’s sleep-wake cycle.
>>Exercise regularly, butnot close tobedtime.
Regular exercise can help to improve the quality
of your sleep. But exercising before going to bed
can make it more difficult to fall asleep, so finish
your workout at least 3 hours before bedtime.
>>Avoid caffeine late intheday. Caffeine typically
remains in the body for an average of 3-5
hours, but can affect some people up to 12 hours
later. Avoiding caffeine 6-8 hours before going to
bed can help to improve your quality of sleep.
>>Make your bedrooma sleep-conducive environment.
Keep your bedroom quiet, comfortable,
and dark. Keep the temperature cool (though notcold), and use appropriate bed covers. Leave distractions
such as work materials, televisions and
computers out of your sleeping environment, and
don’t engage in activities other than sleep or sex
in your bedroom. This will help your mind and
body to associate your room with rest and sleep.
>>Create abedtime routine. Develop an enjoyable,
relaxing routine such as listening to soothing
music or reading to wind down and let your body
know it’s time to prepare for bed.
>>Trydietary supplements. The hormone melatonin,
which plays a role in the sleep-wake cycle,
may be helpful in supporting a good night’s sleep,
and help to alleviate jet lag.4,5 The amino acid 5-
HTP is converted by the body into serotonin, a
brain chemical that positively affects sleep.
Another amino acid, theanine, has been shown to
create a calming effect and promote slumber.6
1 www.cdc.gov/sleep/chronic_disease.
2InstituteofMedicineoftheNationalAcademies.Sleepdisordersand
sleepdeprivation:anunmetpublichealthproblem.Washington,DC:
NationalAcademiesPress;2006.
3McKnight-EilyLR,etal.MMWR2008;57(8):200-03.
4HerxheimerA.CochraneDatabaseSystRev2002;(2):CD0011520.
5KunzD,etal.JClinEndocrMetab2004;89(1):128-34.
6Theanine.AlternMedRev2005;10(2):136-8.
7www.sleepfoundation.org/site/c.huIXKjM0IxF/b.4813227/
k.2F67/Sleep_Tips.htm.
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