The Effects of Sleep Deprivation

Sleep is a part of every individual’s normal routine. We sleep to get away from the stresses of everyday life. We sleep to calm our mind, body and spirit. Sleep is essential to maintain good emotional, physical and mental health.

How Much Sleep Do We Need?
A report written by the National Institute of Health on Sleep Disorders and Sleep Deprivation states

“the average basal sleep needs of adults is approximately 7 to 8 hours per night, and the optimal sleep duration for adolescents is 9 hours per night”. 

The report indicates that adults, adolescents and children are not getting enough sleep. More than 13 million children are receiving insufficient sleep. The duration and quality of sleep people receive every night may dictate how they perform and act during the day.

What are the Consequences of Sleep Deprivation?
Sleep deprivation may result in many problems. Lack of sleep can lead to but are not limited in the following:

• Greater mortality risk
• High blood pressure
• Heart disease
• Decreased performance and alertness
• Memory and cognitive impairment
• Obesity
• Diabetes
• Hypertension
• Immune function impairment
• Depression

The cognitive process is greatly affected by lack of sleep. The ability to learn, concentrate, remember, reason and problem solve is impaired. If you don’t get an adequate amount of sleep, you won’t be able to remember what you learned the day before. As you sleep, the mind performs a process called consolidation meaning recent memories are being ingrained in the brain to create long-term memories. Lack of sleep hinders in our ability to make sound judgments about others and ourselves. It especially affects our ability to assess how we are functioning in terms of how we are performing in the workplace or doing at school.

Daytime sleepiness is one of the dangerous consequences of sleep deprivation. It can lead to occupational and automobile injuries. Sleepiness decreases your alertness and slows down reaction time thus resulting in workplace injuries such as tripping over boxes or walking into walls. The National Highway Traffic and Safety Administration write that “each year drowsy driving is responsible for at least 100,000 automobile crashes, 71,000 injuries, and 1,550 fatalities.”  Driving while feeling sleepy or drowsy can be just as harmful as driving drunk. Your mind can’t focus on the task at hand due to the constant desire to fall asleep. Drivers under the age of 25 years old are responsible for most of these vehicle accidents.

Person Using CPAP for Sleep Apnea

What are the Causes of Sleep Deprivation?
Sleep deprivation can be caused by a variety of reasons such as family troubles or longer hours at work. Most often, it is due to undiagnosed sleep disorders. The American Academy of Sleep Medicine recognizes more than 85 million sleep disorders which affect millions of people in the United States. Insomnia and sleep apnea are two of the most prevalent sleep disorders Americans suffer from. Insomnia is when people have a difficult time falling asleep. People can suffer from acute or chronic insomnia. Acute insomnia doesn’t last more than a few nights and usually occurs when the stresses of everyday life are too much for one person to handle. The National Sleep Foundation defines chronic insomnia as “disrupted sleep that occurs at least three nights per week and lasts at least three months.” Chronic insomnia may cause severe daytime sleepiness, making it difficult of pay attention to lectures in school or type on a computer at work. With sleep apnea, sleep is disrupted with short pauses in breathing up to ten seconds. More than 18 million people in the United States are diagnosed with Sleep Apnea.

How to Improve Sleep Habits
The Sleep Foundation provides some strategies of how to improve sleep in the following:

• Establish consistent sleep and wake schedules, even on weekends
• Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music-begin an hour or more before the time your expected to fall asleep
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool
• Sleep on a comfortable mattress and pillows
• Use your bedroom only for sleep
• Avoid watching television, using a computer or reading in bed
• Finish eating at least 2-3 hours before your regular bedtime
• Exercise regularly
• Avoid caffeine and alcohol products close to bedtime and give up smoking

 

Sources:

National Sleep Foundation  http://sleepfoundation.org/sleep-disorders-problems

American Academy of Sleep Medicine http://www.aasmnet.org/

National Institute of Health  http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/

National Highway and Traffic Administration  http://www.nhtsa.gov/Impaired

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This article is written by Hang Pham. Hang Pham is a Monterey Bay Holistic Alliance Health and Wellness Educator. Hang Pham was born in Hoc Mon, Vietnam. She came to America in 1994, becoming a U.S. citizen in 2011. Hang graduated from Seaside High School with diploma and received her AA in General Studies from Monterey Peninsula College in 2011. She received her BA in Collaborative Health and Human Services from California State University Monterey Bay (CSUMB) in 2012. In addition to working as a volunteer staff with the Monterey Bay Holistic Alliance, she currently works as a Clerical Aid in the Human Resources Department of Salinas City Hall. The Monterey Bay Holistic Alliance is a registered 501 (c) 3 nonprofit health and wellness education organization. For more information about the Monterey Bay Holistic Alliance contact us or visit our website atwww.montereybayholistic.com.

Disclaimer:  The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

 

12 Health Benefits of Sex

If you are eating right, getting plenty of sleep and practicing safe sex, sexual activity can be very healthy for mind, body and spirit. Research has shown that those who have a sexually active life, are generally healthier and happier. Here are some of the benefits backed up by research:

1. Increased Immunity – According to a  2004 study by Charnetski and Brennan, published in the National Center for Biotechnology Information (NCBI), “Sexual frequency and salivary immunoglobulin A (IgA),” frequent sexual activity might boost immunity.  The saliva of 112 college students was studied in three groups of college students. Those who engaged in sex frequently (three or more times a week) had a higher level of salivary immunoglobulin A (IgA), than the two other groups who engaged in sex less often (1. less than once a week or 2. once or twice a week). Frequent sexual activity may result in increased immunity. 
2. Releases Anxiety –  Professor Stuart Brody, Ph.D., conducted a research study at the University of the West of Scotland. The study revealed that people who had sexual intercourse at least once over two weeks were better able to manage stress.  Endorphins and oxytocin are feel-good hormones that are released during sex and activate pleasure centers in the brain. If you are looking for a way to release stress and anxiety, sexual activity creates a natural chemical bodily reaction that eliminates or reduces anxiety.

 

• Improved Bladder Control

– The muscles used in achieving orgasm are the same muscles used in bladder control. Frequent sexual activity can strengthen muscles of the pelvic floor and  help women and men avoid incontinence and premature ejaculation. You can strengthen these muscles by practicing Kegel exercises.  If you not certain how to flex these muscles, the best way to discover the muscles it to practice stopping the flow of urine. A Kegel squeeze is performed by drawing your lower pelvic muscles up and holding them up high and tight.

 

 

• Lowered Blood Pressure –
  
  A study by Brody, Veit and Rau,  showed that sexual intercourse among cohabiting partner subjects, resulted in a greater heart rate variability (HRV) and a lower resting diastolic blood pressure (DBP) in  51 healthy adults aged 20-47 .  The diastolic blood pressure was not lowered  when sex was practiced alone or  with the  group of  non-cohabiting subjects.  Researchers looked at the bonding created between couple pairs as an important role in lower blood pressure levels. Those who lived together and knew one another well had lower blood pressure after sexual activity. 
• Burns calories – Canadian researchers at the University of Quebec studied 20 couples aged 18 to 35.  They were instructed to have sex once a week for a month and jog on a treadmill for 30 minutes. The study showed that at certain points during sex some of the men were actually expending more energy than they did when on the treadmill. 
• Relieves pain –
  
  Sexual activity increases oxytocin. Research consistently shows that oxytocin increases emotional connection, increases a sense of calm and well-being, and reduces the effects of stress (as measured by lowered blood pressure and cortisol), which results in relaxation and reduces the perception of pain. Orgasm also releases endorphins, a natural opiod painkiller that reduces the awareness of pain and creates a feeling of euphoria.  Studies have shown sexual activity to help reduce or block back and leg pain, menstrual cramp pain, arthritis and headaches. One study found that sexual activity can lead to partial or complete relief of headache in some. 
• Antidepressant
  Orgasm produces natural body antidepressant chemicals such as serotonin,  phenyl ethylamine (also found in chocolate) which activates the brain’s pleasure center; and endorphins, one of the body’s natural opioid feel-good chemicals. 

  
  The brain produces more than 50 identified active drugs. Some of these are associated with memory, others with intelligence, still others are sedatives. Endorphin is the brain’s painkiller, and it is 3 times more potent than morphine.

   

• Prostate Cancer Reduction – A 2004 study in the Journal of the American Medical Association analyzed data on 29,342 men and found that those who had 21 or more orgasms a month were about 30% less likely to develop prostate cancer than those who had about 4-7 orgasms a month.However, more research is needed in this area before research can be determined to be conclusive. Critics of the study say that there were other contributing factors. 
• Induces Sleep – Hormones are released after orgasm. Prolactin creates a variety of physical responses, including sleepiness. Prolactin suppresses the effects of dopamine, an arousal hormone. Animals injected with the chemical become tired immediately. Intercourse orgasm releases four times more prolactin than masturbatory orgasm, according to a recent study. Researchers found that the hormone oxytocin, released during orgasm, also promotes sleep and is known as the “love hormone” as it results in a “feel-good” emotional bond with your partner. 
• Increases Self Esteem – Researchers have found that the chemicals released after orgasm increase self esteem, reduce stress and elicit feel-good hormones. Those who engage in sexual activity more frequently are better able to cope with stressful situations that require confidence boosting, such as public speaking, according to the research of Professor Stuart Brody, Ph.D, of Scotland. 
• Live Longer, Healthier Life
  
  

 

 

Researchers have found that the more often one engages in sex, the more likely they are able to live a healthier longer life, and/or vice versa. The healthier one is, the longer they are able to engage in a healthier sex life. In a study entitled, “Sex, health, and years of sexually active life gained due to good health: evidence from two US population based cross sectional surveys of ageing,” researchers Stacy Tessler Lindau, Associate Professor  and Natalia Gavrilova, Senior Research Associate concluded:“Sexual activity, quality of sexual life, and interest in sex were positively associated with health in middle age and later life.”

 

• Increased Emotional Love Bond – Studies show that the hormone oxytocin is increased after orgasm and creates a chemical reaction in the brain resulting in the feeling of an emotional bond of love between sexual partners. This allows partners to better experience compassionate, caring, emphatic connection with one another. 

 

Resources:
Charnetski and Brennan,”Sexual frequency and salivary immunoglobulin A (IgA),” National Center for Biotechnology Information (NCBI)

Brody, Veit and Rau, “A preliminary report relating frequency of vaginal intercourse to heart rate variability, Valsalva ratio, blood pressure, and cohabitation status,” National Center for Biotechnology Information (NCBI)

Julie Frappier, Isabelle Toupin, Joseph J. Levy, Mylene Aubertin-Leheudre, Antony D. Karelis Energy Expenditure during Sexual Activity in Young Healthy Couples, Public Library of Science, October 24, 2013

 
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This article is written by Jean Voice Dart,  M.S. Special Education from Illinois State University. Jean is a published author and has written hundreds of health articles as well as hosting a local television program, “Making Miracles Happen.”  She is a Registered Music Therapist, Sound Therapist, and Master Level Energetic Teacher, and is the Executive Director, founder and Health and Wellness Educator of the Monterey Bay Holistic Alliance.  The Monterey Bay Holistic Alliance is a registered 501 (c) 3  nonprofit health and wellness education organization.  For more information about  the Monterey Bay Holistic Alliance contact us or visit our website at www.montereybayholistic.com.

 

Disclaimer: The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

Sleep Tight! – Treating Insomnia & Sleeping Disorders Naturally

About one-third of the adult population has experienced insomnia. Have you?

Do you have trouble sleeping at night?  Do you find yourself waking up in the middle of the night or falling asleep during that day? Are you groggy, irritable, depressed?

A good night’s sleep is as important as a proper diet or exercise in helping us to maintain and healthy mind, body and spirit.  If you believe you have insomnia, it is a good idea to check with your health practitioner, nutritionist or doctor.

Worldwide statistics of students who are sleep deprived, reported by teachers

Insomnia Statistics and Medical Conditions that Cause Insomnia
Insomnia is the most common sleep disorder in the United States. Teachers report that sleep deprivation is the primary cause of students falling behind in their classroom studies. The United States leads all other countries in sleep deprivation among pupils.

Among older populations, insomnia is a frequent medical diagnosis. Between 40% and 60% of people over the age of 60 suffer from insomnia. According to the US Surgeon General, insomnia costs the U.S. Government more than $15 billion per year in health care costs.  About one-third of the adult population has experienced it at some time and approximately 10% have chronic insomnia.  It can be chronic, transient, or temporary.  Insomnia can be the primary health problem or a secondary symptom associated with other medical conditions such as:

1. congestive heart failure
2. chronic obstructive pulmonary disease
3. heartburn
4. prostatism
5. menopause
6. diabetes
7. arthritis
8. hyperthyroidism
9. hypoglycemia
10. sleep apnea
11. restless leg syndrome
12. chronic anxiety or panic attack
13. generalized seizure disorder
14. chronic migraine
15. balance disorder or vertigo

Symptoms  or Side Effects of Insomnia
People with chronic insomnia may suffer from  a wide variety of mild to severe health disorders or symptoms, including:

The effects of sleep deprivation

1. Irritability
2. “Nodding off” or “micro-sleeping”
3. Lack of alertness
4. Memory problems
5. Impaired Judgement
6. More mistakes at work and school
7. Poor relationships
8. Nervousness
9. Chronic fatigue
10. Anxiety
11. Hallucinations
12. ADHA symptoms
13. Diabetes risk
14. Tremors
15. Body aches
16. Increased heart rate
17. Moodiness
18. Depression
19. Excessive yawning
20. Eye strain
21. Stomach upset
22. Muscle fatigue and weakness
23. Muscle twitching
24. Headache
25. Weight gain or weight loss
26. Stunted growth
27. Weakened immune system
28. Clumsiness
29. Fainting
30. Slurred speech
31. Nerve pain
32. Numbness and/or tingling

Woman with EEG at a sleep clinic

Sleeping Disorder Diagnosis
If you believe you have insomnia  and are seeking help from a doctor or trusted healthcare provider, your health practitioner should conduct an extensive interview with you to determine what your symptoms are and to rule out any underlying medical conditions or serious sleeping disorders. It is helpful if you arrive at your doctor’s office with a sleep diary to share any symptoms you have been having and to report your sleeping patterns.  It is important to share what foods you eat regularly, your exercise pattern, and any medications, vitamins or herbal supplements that you take. Insomnia can be caused by side effects of prescription medications.

The doctor might schedule you for a psychological evaluations generally involve interviewing but may also involve a series of written diagnostic tests. The doctor or healthcare professional should do a thorough physical exam and might want to schedule you for blood or urine laboratory tests. Other extensive tests might be ordered such as EEG, EMG, or MRI to rule out other chronic conditions. Your doctor might recommend a polysomnogram (PSG) if he or she thinks an underlying sleep disorder is causing your insomnia.  If so, you will most likely stay overnight at a sleep center. The PSG records brain activity, eye movements, heart rate, and blood pressure.

Young man using CPAP machine

If it is determined that you have sleep apnea, you will most likely be prescribed a CPAP device.  CPAP is a nonintrusive method of providing continuous positive airway pressure, is a treatment that uses mild air pressure to keep the airways open.

CPAP is the most effective nonsurgical treatment, for obstructive sleep apnea, and is the first treatment choice.  Many studies have shown that it is effective in helping those with obstructive sleep anpea, caused by bocked or narrowed airways in your nose, mouth, or throat. When sleep apnea occurs, the airway becomes blocked when the throat muscles and tongue relax during sleep. This generally results in snoring and interrupted sleep, sometimes with frequent gasping or awakenings, as the person struggles for air.

If  your healthcare practitioner believes that you do not have a physical or biological such as heart failure, or sleep apnea, or other serious medical conditions requiring immediate and radical interventions, the doctor might suggest that you explore alternative lifestyle changes and natural solutions first, before trying prescription drugs.

Sleeping prescription statistics by age

Treating Insomnia Without Prescriptions
Prescription drugs are often the method of choice when working with a healthcare professional. Approximately 10 million people in the U.S. use prescription sleep aids.  This might be the right solution for you, and is a decision between you and your trusted healthcare practitioner.  However, there are many lifestyle changes that you can discuss with your doctor and  might be effective, before trying medications. As always, consult with your trusted healthcare practitioner before trying any of these supplements or suggestions.

1. Sip something warm before going to bed: chamomile, anise or fennel seed teas, or warm milk.
2. Sleep on your back to take stress off your heart, stomach or lungs.
3. Sleep on a firm mattress to support your spine and allow it to relax.
4. Eat a light meal at least two hours before sleeping so that your digestive system can relax and not be overly working while you are trying to rest.
5. Take a warm bath to relax your muscles and lower your blood pressure, just before going to sleep.
6. Avoid stimulating drugs, such as caffeine, energy drinks,  and nicotine, particularly before going to bed.
7. Exercise several hours before going to sleep.
8. Use a sleep mask to block out interfering light.
9. Try writing in a journal or praying before sleeping and imagine releasing your problems or stress over to a higher power
10. Read a relaxing book before sleeping.
11. Try the regular practice of meditation to lower stress hormone levels.
12. Try taking natural sleep herbal remedies or supplements such as: melatonin, tryptophan, magnesium, chromium, chamomile, kava, arsenicum album, coffea cruda, valerian root and others.
13. Avoid alcohol- it is a leading cause of poor sleep.
14. Minimize noise when trying to sleep.
15. Listen to relaxing music.
16. Try hypnotherapy sessions or recorded hypnotic sleep suggestions before retiring.
17. Maintain a comfortable bedroom temperature.

Insomnia affect all areas of life. There are natural solutions to treat insomnia.

Insomnia is a serious health problem that can lead to other physical, mental or emotional problems if not treated. However, if there is no serious underlying medical cause requiring radical intervention, there are many resources and simple, natural lifestyle changes available. As always, check with your family doctor or practitioner before making a change in your normal routine or trying new health supplements.

Resources
National Sleep Foundation
Better Sleep Council 
National Highway Traffic Safety Administration
US Surgeon General’s Office

References

National Heart, Lung, and Blood Institute (2012). “What is Sleep Apnea?”. National Institutes of Health..
“Sleep Apnea: Who Is At Risk for Sleep Apnea?”. NHLBI: Health Information for the Public. U.S. Department of Health and Human Services.

Ng, Beng-Yeong; Lee, Tih-Shih (2008). “Hypnotherapy for Sleep Disorders”. Annals of the Academy of Medicine, Singapore 37 (8): 683–8.

Hurwitz, Thomas D.; Mahowald, Mark W.; Schenck, Carlos H.; Schluter, Janet; Bundlie, Scott R. (April 1991). “A retrospective outcome study and review of hypnosis as treatment of adults with sleepwalking and sleep terror”. Journal of Nervous & Mental Disease 179 (4): 181–241.

Melinda Smith, M.A., Lawrence Robinson, Robert Segal, M.A. (September 2011). Sleep Disorders and Sleeping Problems

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This article is written by Jean Voice Dart,  M.S. Special Education from Illinois State University.  Jean is a published author and has written hundreds of health articles as well as hosting a local television program, “Making Miracles Happen.”  She is a Registered Music Therapist, Sound Therapist, and Master Level Energetic Teacher, and is the Executive Director, founder and Health and Wellness Educator of the Monterey Bay Holistic Alliance.  The Monterey Bay Holistic Alliance is a registered 501 (c) 3  nonprofit health and wellness education organization.  For more information about  the Monterey Bay Holistic Alliance contact us or visit our website at www.montereybayholistic.com.

Disclaimer: The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

Natural Headache Remedies

God dag, Hej, health and wellness enthusiasts.

Click, copy, save and share with friends and family members. What do you use to alleviate headache pain?

Headache is one of the most common ailments and can be the result of a variety of causes including physical, emotional and mental distress, and chronic or acute illness or injuries. The majority of people choose to eliminate headache pain as quickly as possible, through the use of prescription or nonprescription drugs.

Most people experience common minor headache pain because of stress and tension due to the affects of changes in behavior, diet, or environment. The following natural remedies for headache may prove to be very helpful. These remedies are not intended as a cure or substitute for a doctor’s care.   Headaches can be a symptom of a more serious underlying problem, so always check with your doctor or trusted health-care professional.

Here are a few helpful home remedies that might aide in relieving headache pain:

• Acupuncture – Acupuncture has been used for centuries to relieve  tension, which may be causing the headache pain.
• Peppermint oil – Put some peppermint oil on the temples, neck or shoulders, and gently massage. Peppermint oil can naturally energize and soothe the nerves.
• Hot water bottle – A hot water bottle, heating pad, or heat pack can improve circulation and blood flow to the brain, which sometimes can cause headache pain.  Apply heat to back of head, neck, and  shoulders, to improve circulation.
• Ginger tea – Ginger has been known to be effective in alleviating headache pain. You can slice pieces of ginger, boil in water, and strain, to produce ginger tea, or it can be commonly found in most grocery stores in tea bags. Fresh ginger is the most potent. Boil the ginger in water for at least 10 minutes. For a stronger tea, allow to boil for 20 minutes or more, and use more slices of ginger. Remove from heat and add lime juice and honey, or agave nectar to taste.
• Meditation – Practice guided meditation techniques, deep breathing, listen to soft music, imagine you are in a place of peace and love, close your eyes, release the stress of the day, and allow yourself to experience a state of well-being.
• Exercise – Lack of exercise can cause stiffness and tension in the muscles resulting in headache pain. Step  away from your work or daily routine and get outside, and go for a walk.  If you work all day outside in the bright sun, then walk away from that situation and go inside for awhile.  Do some light exercising and stretching. Jog, use a treadmill, do some situps. Get some fresh air.
• Massage – Therapeutic massage has been known to be very effective in relieving headache pain. Massaging the face, forehead, skull, neck, shoulders, back and limbs can help to release tension naturally and allow the headache pain to disappear.  A full-body massage can be very relaxing and eliminate headache pain without the use of drugs and pain-killers, by reducing stress and increasing circulation.
• Ice packs  – Cold packs can also be effective if heating pads or hot water bottles have not been.  Apply ice pack on your head, throat, shoulders, and back of  neck. Cold packs can help with headaches triggered from food allergies, stress, or worries.
• Rest or sleep – Maintain a normal sleep schedule, get plenty of rest.  If it’s not possible to sleep, close your eyes, darken the room, and rest. Lack of sleep or interrupted sleep is one of the most common reasons for headache pain. If you believe that you are not getting enough sleep, you might choose to schedule an appointment with a sleep clinic.  Sleep clinics can determine the cause of restless sleep, including sleep apnea, a serious breathing disturbance, causing snoring, and resulting in not enough oxygen to the brain.  Eye strain is a very common cause of headache. If you wear glasses, make sure that your prescription is current. If you work on the computer all day, take time to rest your eyes several times throughout the day. Resting the eyes (from eye strain), voice (from talking all day), ears (from noisy environment), and body (from overdoing and straining  muscles) can eliminate headache triggers.

What has been effective in relieving your headache pain?
Best wishes to you for a healthy, happy day.
Your health and wellness friends at MBHA.