Sleep Well Clinic

Cannabis is a common sleep aid; however, the effects of its use prior to sleep are poorly understood. This study aims to determine the impact of nonmedical whole plant cannabis use 3 hours prior to sleep and measured cannabis metabolites on polysomnogram measures. Cannabis use proximal to sleep was associated with increased wake after sleep onset (median 60.5 vs 45.8 minutes) and increased proportion of stage 1 sleep (median 15.2% vs 12.3%). Compared to nonusers, frequent cannabis users (> 20 days per month) also had increased wake after sleep onset and stage 1 sleep, in addition to increased rapid eye movement latency and decreased % sleep efficiency. Therefore, cannabis use may be associated with poor quality sleep through increased wake onset and increased proportion of light sleep. https://lnkd.in/dUaJkztE

A newly published study suggests that children who regularly go to bed before 9:30 p.m. have healthier gut microbiomes than those with later bedtimes. The study, which included an analysis of gut flora and blood samples from 88 children ages 2 to 14, adding on to research indicating that the gut and brain are connected through immune and neural pathways. These findings also join growing evidence that suggests our sleep patterns are closely tied to our gut. Recent studies have found that the makeup of microbes in the gut may be involved in sleep regulation. If that link does exist, however, it's possibly a two-way street; in other words, changes in sleep patterns may also alter the abundance of gut microbes. https://lnkd.in/gwzUzXfE

Stress and working at night are both known to affect cancer risk, including colorectal cancer risk. Colorectal cancer risk and progression have both been linked to the microbiome, dysregulation of which has been linked to stress and disruption of the circadian rhythm. Researchers have found that colorectal cancer is exacerbated by disruption to the circadian rhythm, which contributes to changes in the gut microbiome that can increase intestinal permeability, which in turn increases inflammation, which can lead to the progression of colorectal cancer. These were the findings of a study in mouse models of colorectal cancer. Night shift work is accepted as a carcinogen, due to hormonal disturbances and interference with anticarcinogenic and anti-inflammatory processes that could be caused by disrupted sleep. The sleep disturbance and the hormonal disturbance likely impair those cancer suppression mechanisms. They may also derange some growth factors, maybe upregulating them.

What can be recommended to shift workers to improve their sleep and alertness: Whenever possible, recommend a clockwise (day-> evening-> night) rotational schedule. Limit night shifts to blocks of three, limit shift duration to eight hours and allow three days of recuperation after night shifts. For rapidly changing shifts, recommend that the new shift starts and ends with a day(s) off. Use these day(s) to gradually adjust to the new shift. If the shift work schedule is fixed (non-rotational), keep the same schedule on work days and off days. Recommend 7 to 9 hours of sleep as baseline. A sleep diary is a reasonable tool to better understand sleep quantity and patterns. Recommend protecting sleep times. Block outside noise during daytime sleep by using fans, white noise machines, or ear plugs; sleep in darkened rooms or wear an eye mask. Avoid sleep disruptions: turn off the phone ringer, disconnect the doorbell or put up a “Do Not Disturb” sign. Turn off any electronics at least one hour before bed. Bed partner and family should be aware of the work schedule to keep a home environment conducive to sleep. Recommend regular exercise and avoidance of excess alcohol and excess caffeine intake. Recommend structured naps to improve alertness. Naps can be preventative (pre-shift) or operational (during the shift). Operational naps should be short (no longer than 30 minutes) to prevent sleep inertia (grogginess). If possible, naps could be strategically timed to coincide with the periods of increased sleepiness (2 to 5 a.m. and 2 to 5 p.m.). Use a sleep diary and a timer to experimentally determine the optimal timing of a preventative nap. Low doses of caffeine (4 mg/kg, with 1 cup coffee=100 mg of caffeine) administered at 12:20 a.m. and 1:20 a.m. have been shown to reduce sleepiness on the night shift, enhance performance during the first two nights of a block of night shifts, and not disrupt daytime sleep. Avoid using caffeine in the second half of the shift, so that it does not disrupt sleep initiation in the morning. Specific circadian phase shifting manoeuvres may be required for some individuals. In these cases, due to the complexity of appropriate timing and dosing of interventions and medications, referral to a Sleep Specialist is strongly recommended. This may include: Bright light therapy: appropriately timed exposure to artificial bright light may shift circadian rhythms to facilitate sleeping during the day and promote alertness at night. Recommend wearing sunglasses on the ride back home. Medications: Melatonin can be used to shift circadian rhythms when appropriately timed and dosed.

New research shows mouth closure can improve airflow for some but worsens it in those who breathe through their mouths & have other underlying conditions. This highlights concerns about the safety of mouth taping during sleep.

Think you only need 5 hours of sleep a night? Short sleeper syndrome (SSS), also called short sleep syndrome, is a condition where you need less sleep than most people. If you have SSS, you get six or fewer hours of sleep on most nights but wake up feeling energetic and completely rested. How common is short sleeper syndrome? If you have short sleeper syndrome, you’re a natural short sleeper (NSS). It’s difficult to know how many people have short sleeper syndrome because many factors affect how long a person sleeps. Researchers continue to study changes in genes (genetic mutations) linked to short sleeper syndrome. So far, researchers have found about 50 families that have genetic mutations linked to short sleeper syndrome. Can you develop short sleep syndrome? Short sleep syndrome symptoms often begin when you’re a child or adolescent. If you’re a natural short sleeper, you typically need less sleep throughout your life. What are short sleeper syndrome symptoms? The main symptom of short sleeper syndrome is sleeping between four and six hours each night. You wake up even if you don’t have to get up for work, school or other obligations. Typically, natural short sleepers: Don’t need to use an alarm clock. Fall asleep easily when they go to bed. Feel good and have plenty of energy, even after just a few hours of sleep. What causes short sleep syndrome? Researchers continue to study the causes of short sleeper syndrome. They’ve identified gene changes in natural short sleepers. Researchers believe these genetic changes make it possible for people with SSS to feel refreshed with less sleep. Natural short sleepers may have changes in their DEC2 gene or ADRB1 gene. Is short sleeper syndrome hereditary? Researchers have found the genetic changes associated with short sleeper syndrome in members of the same biological family. Parents may pass these changes to their children. What are the complications of short sleeper syndrome? Short sleep syndrome doesn’t cause any known health problems. What can I expect if I have short sleeper syndrome? If you have short sleeper syndrome, you don’t need as much sleep as others. You can expect this to continue throughout your life. Natural short sleepers don’t experience the same health risks as people who don’t get enough sleep. Although the length of time you sleep is less than typical, your sleep quality tends to be good. Final comment: You may be an individual from one of the about 50 families with the genetic mutations linked to short sleeper syndrome. The rest of us as adults need 7 to 9 hours good quality sleep each night!

A common myth of alcohol consumption is that it helps with sleep. While alcohol may help some fall asleep faster & easier, the overall quality of that sleep decreases significantly. Avoid consuming alcohol in the evening to promote healthy sleep! Even in moderate amounts, alcohol consumed in the hours before bedtime can cost you sleep and leave you feeling tired the next day. How much alcohol you drink and when you drink it can both influence sleep. If you have alcohol in your bloodstream when you go to sleep, you are likely to experience alterations in sleep architecture—that is, how your body cycles through the stages of sleep. In addition to altering your sleep architecture, alcohol can disrupt your sleep by exacerbating sleep disorders. For people who snore or who have sleep apnoea—a disorder that causes repeated pauses in breathing during sleep—drinking alcohol tends to aggravate symptoms. It is recommended that you avoid alcohol for at least three hours before bedtime. That said, some people may benefit from avoiding alcohol for even longer periods or abstaining altogether.

The use of circadian-informed lighting, where artificial lighting is synchronised to the natural biological rhythms or a person’s ‘body-clock’, significantly improves quality of sleep and work performance for night shift workers, a major new trial has found. The Flinders University trial is amongst the first tightly controlled in-laboratory studies to have simultaneously evaluated circadian-lighting effects on markers of body-clock timing, work-shift cognitive performance, and sleep following an abrupt transition to night shift work. The results of the trial have produced two papers published in the SLEEP journal, finding that strategic exposure to light accelerated body-clock adjustment and improved alertness and performance, as well as sleep after a night shift. Notably, after circadian-informed lighting, participants achieved almost one hour more of sleep compared to the standard lighting condition as well as reporting lower levels of sleepiness during their shifts. To test alertness, participants in both lighting conditions were subjected to the Psychomotor Vigilance Task (PVT) test, a behavioural attention measure. Those in circadian-informed lighting conditions made half as many (7.4 lapses) mistakes as those in standard lighting (15.6 lapses). These findings have important implications for submariner lighting conditions, but also mining and other workplace environments where lighting conditions may make it more difficult for shift workers to successfully adjust their body-clocks to the work schedule. https://lnkd.in/g2Y7Cw6x

Following on from yesterday's post, other sleep trends people are experimenting with include “natural sleep aids” and sleeping routines recommended on social media. Nearly 9% of people have tried drinking magnesium, known as the “sleepy girl mocktail,” while another 9% have tested the effectiveness of sleeping in 90-minute increments. This practice is notably popular among Gen Z, with 15% having tried it. The social sharing about sleep practices has even resulted in individuals reporting they have tuned in to livestreams of others sleeping (8%) or have livestreamed their own sleep (7%). It is good to see increasing awareness and socialisation about optimising sleep, rather than the continued stigma, perpetuation and even championing of ‘getting away with’ less sleep. Sleep problems are common and treatable; however, the right solution for the specific issue at hand is necessary. If there is a continued struggle with your sleep or quality of wakefulness get in touch with our clinic: phone: 0800 22 75 33 email: contact@sleepwellclinic.co.nz

Today, social media platforms have become a primary source for lifestyle advice and trends, including in the area of sleep. According to a 2024 survey from the American Academy of Sleep Medicine, 37% of Americans have experimented with one or more of this year’s viral sleep trends, with members of Generation Z (55%) more likely to try them. Among these trends, “bed rotting” has become particularly popular. It involves staying in bed, sometimes for extended periods of time like a day or greater, to engage in activities beyond sleeping with the hopes of improved restoration. Nearly a quarter of Gen Z (24%) admit to practicing this trend. This behaviour reflects a broader shift in how people use their time in bed, with over half (51%) of individuals spending more than 30 minutes in bed before attempting to sleep, and 27% doing the same in the morning before getting up. It is important however, to remember that the bed’s primary purpose is for sleep. The intentional practice of maintaining healthy sleep habits, like a consistent sleep schedule with regular timing of bedtime and waking and not going to bed unless you are sleepy, will serve as a positive reinforcement of the bed being a place for sleep and is essential for maintaining ease of falling and staying asleep. It is critical to differentiate whether the reason for experimenting with new ’sleep trends’ is because of existing difficulties with sleep or unsatisfactory wakefulness, as utilising trends like ‘bed rotting’ may actually worsen the sleep problem you may be experiencing.