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, 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.

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.

The American Cancer Society (ACS) states that currently, there are 2.5 million breast cancer survivors living in the United States. An estimated 192,370 new cases of invasive breast cancer were expected to be diagnosed among women in the United States last year. Approximately 1,910 new cases are expected in men. The ACS also reports that an estimated 40,610 breast cancer deaths are expected in 2009 (40,170 women, 440 men).

Cancer treatment can be difficult for a patient both on physical and mental levels. While a person suffering from breast cancer experiences the physical pain of treatment, they often also experience, fatigue, anxiety, anger, depression and insomnia.

Dr. Michael J. Breus reported to the Huffington Post that as many as one-third of all cancer patients develop sleep problems during treatment that then can persist for years afterwards- even after the cancer has gone into remission.

Dr. Sonia Ancoli-Israel, PhD, professor of psychiatry at the University of California, San Diego told the American Academy of Sleep Medicine that the relationship between sleep, fatigue, mood and cancer is complex; however, research shows that sleep is a vital element to a patient’s full recovery.

Physicians treating breast cancer patients should raise awareness of the importance of sleep, because getting a good night’s sleep not only contributes to physical recovery but may also improve quality of life.

Ancoli-Israel says that women suffering from breast cancer should focus on creating and maintaining good sleep hygiene. A few examples of healthy sleep habits include:

• Going to bed and waking up at the same times each day
• Exercise regularly no matter how fatigued you feel even if only for a few minutes
• Nap only in the afternoon and for no more than 30 minutes
• Avoid caffeine and alcohol in the afternoon and evening
• Make time during the day to focus on sources of anxiety rather than waiting and letting thoughts overwhelm you when you get into bed.

Most importantly, seek the help of a sleep physician if you continue to have trouble sleeping or feel unusually tired in the daytime.  Don’t suffer with these problems because you think it is just part of dealing with the cancer.  A sleep doctor may have some very helpful remedies.

According to a 2005 survey conducted by the National Sleep Foundation, nearly one in four American couples sleep in separate bedrooms. Many of the participants in the study explained that they were choosing to sleep apart from their partner because their sleep is disturbed by their partner’s sleep disorder.

Often, both people in a relationship suffer from serious health problems if a sleep disorder remains untreated. Those who suffer from obstructive sleep apnea(OSA) are at increased risk for stroke, heart disease, diabetes, obesity and even death. Most people, but not all, who suffer from sleep apnea snore  and of course this can greatly disturb their bed partners.

Other disorders that disrupt a bed partner’s sleep include restless leg syndrome, periodic limb movement disorder, insomnia and REM Behavior Disorder (acting out dreams and nightmares).  Loud snoring, restlessness or tossing and turning may keep the unaffected partner from sleeping.

Bedmates of those suffering from a sleep disorder may feel resentment, because they are unable to get the sleep they need. Also many spouses of my sleep apnea patients talk to me about the fear and anxiety that they have at night while they lie there in the bed watching their partners stop breathing. Often, they feel it is their duty to stay awake and watch out for their spouses, for example, by nudging or shaking them in order to get them to breath.

Partners of those suffering from untreated sleep disorders may also be compromising their physical and mental well-being, as sleep deprivation is associated with increased risk for many of the health problems that we see associated with sleep apnea.

Although sleeping together can be difficult when one partner suffers from an untreated sleep disorder, couples may be able to share a bed in peace if the partner receives treatment. Some sleep problems can be eliminated by improving sleep hygiene (making positive behavioral changes), such as keeping technology out of the bedroom and creating a routine sleep habit.

If making changes in your sleep habits does not improve the quality of your sleep, you may be suffering from a sleep disorder. You should visit a sleep expert if your sleep problems persist for more than a month.  Loud snoring, a symptom of obstructive sleep apnea can be treated  through the use of continuous positive airway pressure (CPAP) therapy or with oral devices that advance the jaw and open the airway while you sleep.  According to the American Academy of Sleep medicine’s Sleep Better Blog, marital conflicts caused by sleep difficulties decrease after three months use of CPAP therapy. Doctors may also recommend cognitive behavioral therapy or a prescription sleep aid if insomnia is the problem. As for Restless Leg Syndrome and Periodic Limb Movement Disorder, there are medications that are safe and effective.

Take home message:  whatever sleep problem you or your partner has, a sleep physician can help treat it.  And treating a person’s sleep disorder not only improves the patient’s health outcomes but can play a role in improving in his or her marriage.