The article states that a study published in the Annals of Internal Medicine found that overweight people on a reduced-calorie diet lost more weight from fat if they slept eight hours a night than those who slept less than six hours a night.

An article published by WebMD explains that new research shows that sleep disruption can negatively affect Leptin (a chemical that sends signals to indicate fullness) and Ghrelin(a chemical that stimulates the appetite).  When you fail to get the sleep you need, your Leptin levels decrease, meaning that you don’t feel full even after you’ve eaten and Ghrelin levels increase, which means you feel hungry, even if you’ve just eaten.

The American Academy of Sleep Medicine reports that research shows that routine exercising can improve sleep. Exercising 4-8 hours before bedtime can help primary insomnia patients get to sleep faster, wake up less often and increase total time asleep. Aerobic exercise may help reduce anxiety at bedtime, leading to better sleep.

Research shows that poor sleep is related to many serious health problems, such as diabetes, heart disease and stroke. Many people fail to make sleep a priority; however, many also suffer from undiagnosed  sleep disorders. If you suffer from insomnia-like symptoms, such as difficulty falling or staying asleep, daytime sleepiness and un-refreshing sleep for more than a month, you should contact a sleep doctor in order to diagnose and treat your sleep problems.

The study, conducted at Kaiser Permanente in Panorama City, Ca., included 500 individuals who were asked to reduce their daily caloric intake by 500 calories and to exercise 180 minutes per week.

Findings of the study show that a combination of stress, depression and insomnia make it extremely difficult to shed weight.

Participants who reported high levels of insomnia, stress or depression were less likely to achieve their goal of losing 10 pounds.

Researchers explained that when you do not sleep and are experiencing stress, your body increases its production of cortisol, which causes an increase in glucose and insulin production, resulting in fat retention.

Results demonstrate that dieters need to focus not only on their eating and exercise habits, but also on their sleep and stress levels.

According to the American Academy of Sleep Medicine,  most adults require between seven and eight hours of sleep each night to be fully rested.  Below are tips suggested by the organization, with some of my modifications, to help improve your sleep on your own:

• Don’t go to bed unless you are sleepy.
• If you are not asleep after 20 minutes, then get out of the bed but keep the lights low and avoid electronics. I recommend listening to soothing music or an audio book while sitting in a comfortable chair with low or no light.
• Get up at the same time every morning.
• Avoid taking naps if you can.
• Don’t read, write, eat, watch TV, talk on the phone, or use any electronics in bed.
• Do not have any alcohol within three hours of your bedtime.
• Do not have a cigarette or any other source of nicotine before bedtime.
• Do not go to bed hungry, but don’t eat a big meal near bedtime either.
• Avoid sleeping pills, or use them cautiously.
• Try to get rid of or deal with things that make you worry.  For example, you could keep a journal and make a habit of writing down your worries and concerns, including those about sleep.  But make it a habit to write in it at least two hours before bedtime. 

The study, which took place over a four year period between 1995 and 1999, included 459 women. Follow up information was obtained from 358 women; researchers found that a total of  86 participants had died.

Results indicate that individuals who slept between six-and-a-half and seven-and-a-half hours per night had the lowest mortality rate. Women who slept less than five hours a night had a greater risk of dying from a health related complication.

According to the American Academy of Sleep Medicine, women’s sleep habits can be affected by social and biological changes at different points in their lives. For example, changes in hormones that occur during menopause often disrupt women’s sleep.

Many people incorrectly believe that older adults require less sleep; although sleep changes with age, older adults still require seven to eight hours of sleep per night in order to function at their highest level.

The National Sleep Foundation states that changes in sleep habits in old adults are caused by biological changes, mental and physical illnesses and the medications used to treat them. Sleep disorders such as insomnia and sleep apnea also become more prevalent with age.

By creating a nightly bedtime routine, taking a bath in the evening and eliminating caffeine in the afternoon, individuals may be able to improve sleep. If troubles persist however, one may wish to contact a sleep expert in order to determine what the best method of treatment may be.  Please do not just assume that you have insomnia because you have trouble sleeping.  Many people are on sleeping pills when really they another, usually more treatable, sleep disorder.

About two-thirds (63 percent) of Americans say their sleep needs are not being met during the week. Most say they need about seven and a half hours of sleep to feel their best, but report getting about six hours and 55 minutes of sleep on average weeknights. About 15 percent of adults between 19 and 64 and 7 percent of 13-18 year olds say they sleep less than six hours on weeknights.

Results of the survey found that 43 percent of Americans between the ages of 13 and 64 say they rarely or never get a good night’s sleep on weeknights. More than half (60 percent) say that they experience a sleep problem every night or almost every night (i.e., snoring, waking in the night, waking up too early, or feeling un-refreshed when they get up in the morning.)

Findings also show that Americans are very active in their technology use in the hour before bedtime. Almost everyone surveyed, 95 percent, uses some type of electronics like a television, computer, video game or cell phone at least a few nights a week within the hour before bed.

Baby boomers (46-64 year olds), generation X’ers (30-45 year olds), generation Y’ers (19-29 year olds) and generation Z’ers (13-18 year olds) report very different technology preferences.

About two-thirds of baby boomers (67 percent) and generation X’ers (63 percent) and half of generation Z’ers (50 percent) and generation Y’ers (49 percent) watch television every night or almost every night within the hour before going to sleep.

Computer or laptop use is also common. Roughly six in ten (61 percent) say they use their laptops or computers at least a few nights a week within the hour before bed. More than half of generation Z’ers (55 percent) and slightly less of generation Y’ers (47 percent) say they surf the Internet every night or almost every night within the hour before sleep.

Cell phones were sometimes a sleep disturbance. About  one in ten of generation X’ers (9 percent) say that they are awakened after they go to bed every night or almost every night by a phone call, text message or email. About one in five of generation Y’ers (20 percent) and generation Z’ers (18 percent) say this happens at least a few nights a week.

Cell phone use, specifically texting and talking on the phone, shows a significant age gap. More than half of generation Z’ers (56 percent) and nearly half of generation Y’ers (42 percent) say they send, read or receive text messages every night or almost every night in the hour before bed compared to 15 percent of generation X’ers and 5 percent of baby boomers.

Generation Z’ers and generation Y’ers report more sleepiness than generation X’ers and baby boomers, with the 13-18 year olds being the sleepiest of all. Roughly one in five of generation Z’ers (22 percent) and generation Y’ers (16 percent) rate as “sleepy” using a standard clinical assessment tool (included in the poll) compared to about one in ten generation X’ers (11 percent) and baby boomers (9 percent).

Generation Z’ers report sleeping an average of 7 hours and 26 minutes on weeknights, about an hour and 45 minutes less than the 9 hours and 15 minutes recommended by experts. More than half of 13-18 year olds (54 percent) say they wake up between 5:00 am and 6:30 am on weekdays— compared to 45% of generation X’ers and baby boomers and 24 percent of generation Y’ers.

According to the American Academy of Sleep Medicine, adults need between seven and nine hours of sleep each night to function at their highest level. School-age children require 10 to 11 hours per night. Chronic sleep deprivation can lead to sleep debt, which results in decreases in performance, alertness and reaction times, and increases in fatigue, errors and risk for health problems.

Americans are coping with sleepiness by drinking caffeine and taking regular naps. The average person on a weekday drinks about three 12 ounce caffeinated beverages, with little difference between age groups.

Napping is common in all age groups, but the two youngest groups reported slightly more napping during the week. More than half of generation Z’ers (53 percent) and generation Y’ers (52 percent) say they take at least one nap during the work week/school week compared to about four in ten generation X’ers (38 percent) and baby boomers (41 percent).

For those who are employed and report not getting adequate sleep, about three quarters (74 percent) of those over 30 said that sleepiness affects their work.  About two-thirds of adults (61 percent) said that their intimate or sexual relations were affected by sleepiness (13-18 year olds were not asked this question).

Sleepiness also played a factor in safe driving practices. Half of generation Y’ers (50 percent) say they drove while drowsy at least once in the past month. More than a third of generation X’ers (40 percent) and approximately a third of generation Z’ers (30 percent) and baby boomers (28 percent) also say so. A staggering number, about one in ten, of generation X’ers (12 percent), generation Y’ers (12 percent) and generation Z’ers (8 percent) say they drive drowsy once or twice a week.

If you are having problems sleeping, the National Sleep Foundation suggests the following to improve your sleep:

• Set up and stick to a sleep schedule. Go to bed and wake up at the same times each day.
• Expose yourself to bright light in the morning and avoid it at night.
• Exercise regularly. Avoid vigorous exercise close to bedtime if you are having problems sleeping.
• Create a cool, comfortable sleeping environment that is free of distractions.
• Treat your bed as your sanctuary from the stresses of the day. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.
• Avoid caffeinated beverages, chocolate and tobacco at night.Avoid large meals and beverages right before bedtime. No nightcaps. Drinking alcohol before bed can rob you of deep sleep and can cause you to wake up too early.
• Stop using electronic media one hour before desired bedtime. This is good advice for everyone, but especially if you are having problems with sleep.

Obstructive Sleep Apnea occurs when you regularly stop breathing for 10 seconds or longer during sleep. It can be mild, moderate, or severe, depending on the number of times in an hour that your breathing stops (apnea) or becomes very shallow (hypopnea).

Common symptoms of OSA include loud snoring, daytime sleepiness, unintentionally falling asleep during the day, fatigue and un-refreshing sleep and insomnia. OSA is also induced with increased risk for high blood pressure, heart disease, obesity, diabetes and stroke.

CPAP, a device used to keep the airway open in order to help patients sleep better at night while you sleep, is the most common, and most effective, treatment for OSA.

The study compared the effects of a treatment with CPAP compared to placebo treatment in 59 adults diagnosed with OSA on self-reported measures of fatigue and energy.

Results show that CPAP treatment significantly decreased fatigue and increased energy after three weeks of treatment.

Authors of the study claim that these findings are significant, as they emphasize the importance of complying with CPAP therapy.

According to the American Academy of Sleep Medicine, OSA can occur in men and women of any age, but it is most common in obese, middle-aged men. A strong relationship exists between obesity and OSA. We estimate that 80% of people with OSA are overweight or obese.  However, I see patients every day in my clinic who are quite thin, but have horrible apnea usually because they have small, narrow throats.  The disorder is easily diagnosed with an overnight sleep test.

Results of the study led authors to believe that up to 25 percent of people in the world are positive for this gene, which is also an indicator of Narcolepsy. The gene causes insomnia like symptoms, including daytime sleepiness and difficulty falling asleep and staying asleep at night.

Those who do not have the gene typically fall asleep quickly and are able to obtain high quality sleep.

The American Academy of Sleep Medicine (AASM) posted on their “Sleep Better Blog” that another study, published in the Journal Sleep reported the discovery of the first gene involved in the regulation of human sleep. The gene, which is a rare mutation in the “DEC2” gene, allows some people to function well after only six hours of sleep per night.

People with this mutation are able to function without impairment on what is typically considered to be an inadequate amount of sleep.

USA Today reported that this gene was found in less than three percent of people.

The Center for Disease Control (CDC) estimates from  data collected from 2004 to 2006 that  about 21 percent of U.S. adults usually sleep for only six hours in a 24-hour period; about eight percent reported sleeping less than six hours.

In 2009, the National Sleep Foundation’s Sleep in America poll found that one-third of Americans are losing sleep over the state of the U.S. economy and other personal financial concerns.

According to Sleep experts, most adults need seven to eight hours of sleep per night in order to function at their highest level.

The AASM claims that even one night of sleep deprivation is associated with consequences such as daytime sleepiness, increases in errors and decreases in attention span and reaction time. Chronic sleep deprivation can lead to serious health problems, including increased risk for weight gain, diabetes, stroke and heart attack.

Lifestyle changes, such as keeping a regular schedule, sleeping in a cool, dark room and refraining from drinking alcohol at night may improve quality of sleep. You should contact a sleep expert if sleep problems continue for more than a month.

The study analyzed 12 years worth of data on over 14,000 Canadians that were obtained through Canada’s National Population Health Survey between the years of 1994 and 2007. Subjects ranged in age between 18 and 102 years. .

After accounting for social demographics, health status and lifestyle factors that increase the risk of mortality, researchers involved in the study determined that the consumption of sleeping pills for the treatment of insomnia or anti-anxiety medications was associated with a 36 percent increase in the risk of death.

Scientists believe that the association between consumption of sleeping and anti-anxiety medication could be caused by several factors, including delayed reaction time and decreased coordination, which could result in more falls and accidents.

People experiencing ongoing insomnia symptoms (difficulty falling asleep, staying asleep or waking up early) should speak with their doctor or a sleep specialist for a proper diagnosis and to determine the best method of treatment.

Sleep experts typically recommend cognitive behavioral therapy (CBT) to ease symptoms before prescribing medication. Cognitive behavioral therapy is a non-pharmacological way to obtain long- lasting relief for insomnia. Because of potential side effects and addictive properties, sleep medications are typically only used to relieve symptoms for a short period of time.  Patients often resist CBT because they think it won’t work but many research studies and my own clinical experience show that it is the best long term treatment for insomnia.

My goal for this blog is to explain some of the biggest problems and issues concerning sleep, and offer advice to help readers get better rest.  I will also keep readers up to date on the latest research and the newest treatments.

Although I will cover a variety of subjects, insomnia will be a topic I discuss frequently, as it is a difficult condition to manage and there are so many useful tips that I can’t discuss them all in one blog.

My first post focused on the importance of understanding how light affects the brain and helps control the sleep/wake cycle.

Many people don’t understand the importance of limiting their exposure to light before bedtime.  Light is the strongest cue that will alert you; unfortunately, when people can’t sleep they tend to watch TV, use a computer or read a book, all of these activities can stimulate your brain and keep you awake.

Many people experience occasional sleepless nights. Insomnia symptoms (difficulty falling asleep, staying asleep or waking up too early) can be caused by stress, illness or anxiety. Symptoms of insomnia can often be eliminated naturally. Simple lifestyle changes such as going to bed and waking up at the same time each night, keeping your bedroom cool and dark and abstaining from drinking alcohol before bed may help you obtain better sleep.

If your troubles persist for longer than a month, however, it is best to consult a sleep physician to determine the best type of treatment.  Many people wait for for years before seeking professional help and, by that time, they will often have developed bad habits that exacerbate the insomnia problem.

During my lecture I will discuss the association of sleep disorders with impaired glucose tolerance, changes in appetite hormones, diabetes and weight gain/obesity.  There is a growing body of literature that shows a strong  association between short sleep durations and weight gain/obesity.

Research shows that sleep deprivation increases your risk for weight gain and obesity. The Huffington Posts reportsthat sleep restriction has been shown to increase levels of the hormone ghrelin, which makes you feel hungry while also slowing your metabolism. A new area of research focuses on how specific sleep disorders such as Obstructive Sleep Apnea, Insomnia, Restless Leg syndrome may lead to weight gain, either through the short sleep mechanism or other physiologic pathways.

The American Academy of Sleep Medicine claims that at least 40 million Americans have chronic sleep problems, and an additional 20 million experience occasional sleep disturbances. As many as 47 million Americans have metabolic syndrome, which is a group of conditions that are shown to increase the risk of heart disease and stroke and is usually associated with overweight/obesity.

According to the National Sleep Foundation, a study published in the International Journal Obesity found that middle-aged women who suffer from sleep disorders are more likely to have problems with their weight than their peers who get eight hours of sleep per night. Results were unique, in that they demonstrated that sleep problems precede weight gain.

A study published in the May 2010 edition of the journal Sleep found that people who fail to get an adequate amount of sleep (less than six hours per night) tended to weigh more and exercise less. This group was also more likely to prefer fatty foods, snack frequently and eat out more often.

It is important to recognize the relationship between sleep and weight gain, in order to address the epidemic of obesity. Many people do not realize that sleep is as important to good health as exercise and diet. By obtaining seven to eight hours of sleep per night, you are helping your body stay strong, both mentally and physically.

Soy contains isoflavones (estrogen-like compounds), which may be beneficial for postmenopausal women who are struggling to get the sleep they need.

According to the American Academy of Sleep Medicine, biological changes in women who are approaching menopause often cause sleep problems.  I see many such women in my sleep clinic.  Women often experience a decline in sleep quality and increase in sleep disturbances as they go through menopause.  For most of these women, the sleep problems persist long after menopause.  Sleep Apneaalso becomes more common when women approach menopause and worsens as they continue tp age.

Participants of the study were divided into two groups; 38 postmenopausal women with insomnia were given 80 milligrams of isoflavones while the other 38 received a placebo for four months. All of the study participants underwent polysomnography.

Results of the study show that sleep efficiency in women who received isoflavone increased from 78 percent at the beginning of the study to 84 percent at the end. Ninety percent of women in this group reported moderate to intense insomnia issues at the beginning of the study; only 37 percent reported similar problems after four months of treatment.

Many people are under the misconception that poor sleep is a part of normal aging. Although sleep patterns change as we age, older adults still require seven to eight hours of sleep each night. According to the National Sleep Foundation, many older adults show an increase in the amount of time needed to fall asleep, a decline in deep, slow wave sleep and an increase in sleep fragmentation (waking up during the night). Physical and mental illnesses, as well the medications used to treat them can also disrupt the sleep of older adults.

Due to the fact that the cause of postmenopausal insomnia is not known, researchers involved in the study say that consuming soy may not help every woman. If you are experiencing symptoms of insomnia for an extended amount of time (longer than three months) you should consult a sleep expert to determine if you have an undiagnosed sleep disorder.  Also, there have been some reports of increase in breast cancer and breast cancer recurrence with women consuming soy. Therefore, it is best to discuss with your doctor before using  a lot of soy product.