KA-EX®’s Post

💤 This Sleep Awareness Week, we want to shed light on the connection between #sleep and #appetite. 💤 Recent research from Harvard Health Publishing found that adults who slept an additional hour consumed significantly fewer calories than those who slept less. It turns out that sleep-deprived individuals not only consume more calories but also tend to crave higher-calorie foods. Here's a quick checklist to help you improve your sleep: 1️⃣ Track your sleep patterns with a sleep log. 2️⃣ Monitor your sleep times using a smartwatch. 3️⃣ Evaluate your bedtime routines and make room for sleep-promoting activities. 4️⃣ Limit screen time for at least an hour before bedtime to promote better sleep quality. Let's prioritize our sleep alongside #exercise and #nutrition to support our #wellness goals and feel better. Check out the full article below to learn more: https://lnkd.in/dE_cQPaD #sleepawareness #sleepawarenessweek #sleephygeine #bettersleep #bettersleepweek #sleepandnutrition #sleepandappetite #sleephabits #qualitysleep #wellnesstips #wellnessadvice #sleepadvice #sleeptips #harvard #harvardmedical #harvardhealth

Based on the systematic literature review conducted on the effects of physical activity on cortisol levels and sleep outcomes, here is a report summarizing the key findings and implications: 1. Background: Managing stress and achieving good quality sleep are crucial for overall health, and physical activity plays a significant role in influencing both factors. Despite the established bidirectional relationship between stress and sleep, few studies have focused on the impact of physical activity on cortisol (a stress biomarker) and sleep, especially in older adults. 2. Methods: The review followed PRISMA guidelines and included original intervention studies such as randomized controlled trials (RCTs) and non-RCTs with relevant control groups. Eligible studies focused on adults or older adults participating in physical activity programs, with cortisol and sleep measurements as outcomes. 3. Results: Ten original studies with low-to-moderate risk of bias were included in the review. The review found moderate- and low-certainty evidence suggesting that physical activity effectively lowers cortisol levels and improves sleep quality. However, the generalizability of these findings to the broader population is limited due to the predominant inclusion of participants with breast cancer, few males, and no older adults in the studies. 4. Conclusion: Physical activity programs show promise in regulating cortisol levels and improving sleep outcomes. The benefits may be especially relevant for adults with long-term conditions or existing poor mental health. More research is needed, particularly focusing on males, older adults, and diverse populations, to better understand the relationship between physical activity, cortisol, and sleep across different demographics. 5. Recommendations: Encourage regular physical activity as part of health promotion strategies, considering its potential benefits for stress management and sleep quality. Prioritize research efforts towards understanding the specific mechanisms by which physical activity influences cortisol regulation and sleep patterns in various population groups. Develop tailored physical activity interventions targeting specific health conditions or age-related factors to optimize stress reduction and sleep improvement outcomes. 6. Limitations: Limited diversity in participant demographics across included studies hinders broader applicability. Variability in intervention types, durations, and outcome measures among studies may influence result generalizability. The need for more robust studies, including larger sample sizes and diverse populations, to strengthen evidence and inform targeted interventions. This report underscores the importance of physical activity not only for physical health but also for stress management and sleep quality, highlighting avenues for future research and tailored intervention strategies.

Shift in Sleep Patterns May Warn You About Diseases Link: https://lnkd.in/dnPgrVP8 Changes in sleep patterns can indicate chronic conditions like diabetes and even infectious illnesses such as COVID-19, a new study finds. A study published in the npj Digital Medicine examined data from 33,000 people for 5 million nights of sleep. The data was collected from Oura Ring, a smart ring that tracks sleep, heart rate, activity, and other health information. Based on the analysis, the researchers identified five main sleep phenotypes, which can be further divided into 13 subtypes. They found that people would often shift from one sleep phenotype to another, reflecting a change in an individual's chronic health conditions, such as diabetes and sleep apnea, or illnesses such as COVID-19 and the flu. Researchers say the pattern and frequency of switching between sleep phenotypes could provide two to ten times more information relevant to detecting health conditions compared to a person's average sleep phenotype alone. "We found that little changes in sleep quality helped us identify health risks. Those little changes wouldn't show up on an average night, or on a questionnaire, so it really shows how wearables help us detect risks that would otherwise be missed," said Benjamin Smarr, one of the study's senior authors and a faculty member in the Jacobs School of Engineering and Halicioglu Data Science Institute at the University of California San Diego. What are the five sleep phenotypes? The five sleep phenotypes identified in the study are the following: - Phenotype 1 involves getting about eight hours of uninterrupted sleep for at least six days in a row. Recommended by the National Institutes of Health, it is the most common type in the study. - Phenotype 2 is characterized by sleeping continuously about half the nights, but only sleeping for short periods of time in bouts of less than three hours the other half. - Phenotype 3 entails sleeping mostly continuously but experiencing interrupted sleep around one night each week. The interrupted night is characterized by one period of relatively long sleep of about five hours and one period of short sleep of less than three hours. - In Phenotype 4, people sleep mostly continuously but experience rare nights in which long bouts of sleep are separated by a mid-sleep waking. - Phenotype 5 is the rarest and represents extremely disrupted sleep, as it involves sleeping for very short periods of time every night. #sleep #research #sleephealth #health #heathcare #sleep2024 #sleeptrends #hme #sleepapnea #osa #cpap #phenotype

A few concepts about sleep tracking obsession: All obsessions, including health obsession is unhealthy. A favorite quote: It's not the _____(opioid, alcohol, sugar, running miles per week), it's the craving. Craving is a sign you are becoming passive & losing free will. Fear ruminations are the culprit (like not getting enough...). Fear ruminations & mobile phones fuel persistent sympathetic activation (PSA), that reduces autonomic flexibility (cardiac dipping at night) that affects parasympathetic sleep quality as do concussions, stiff cholesterol vessels, flexible collagen vessels, inflammation & infections. -Defining sleep stages with eye movement and tracking with limb movements is fraught with problems. Yes, you must value sleep, but don't look at sleep scores for the next few years. You alone, are responsible to allocating enough time for sleep. Most of my patients have learned this brutal lesson. -Track quality (physiological) over quantity (limb movement). Sleep scores are measures of limb movement sleep quantity. Take note, your report may call it sleep quality, however it's still just quantity of sleep stages based of limb movement. -Nearly all recovery, repair (brain growth, muscle repair etc) & brain rinsing is at night. Commit to being intentional about recovery with clear boundaries. -Sleep is active, not hibernation (unless you have ME/CFS). Active physiological parasympathetic sleep quality is HRV. The (time domain) parameters and time frames we use now will not be the one's being used in the future once it's truly medicalized. Yes, HR matters, but let's keep it simple initially. -Limb light sensor pulses vs. ECG of actual heart beats. HRV with light sensor tracking of pulses 3 feet away from the heart has movement problems. Never, over think one night. Anything physical, emotional, hydration status, texting arguments, seasonal changes, Canadian wild fires, monthly menstrual cycles etc affect HRV. -Contemplate in stillness. Do contemplate 3 or more night poor trends to prevent crashes and consider an energy allocation adaptive decision. Preventing crashes is goal #1, not improving HRV. Everyone has different physical and emotional hardware and software. I define people's crashes individually. Know your tendencies. -Stillness must be an option. Critical concept for the top athletes, high performers and those with PTSD. To address the fear rumination culprit you must start physically. Stop talking, checking your phone, writing regrettable emails & physically stop and be still. Then, shift physiologically out of PSA with HRV focused breathing biofeedback regularly as autonomic lubrication. Then, skillfully physiologically shift out of SNS emotion (a skill we demonstrated in veterans that is durable months later). Lastly if possible, don't 'control' your thought's, harness them away from wasting energy on bad data, because Energy is Finite. Stop, Shift & Decide #sleephealth #sleep #autonomicrehabilitation

Our team is about to showcase Sleep Number Corporation's smart bed data and insights at SLEEP 2024. Our new research features four studies using data from Sleep Number® smart beds and Smart Sleeper Panel of over 400,000 smart sleepers. The research highlights the ability of our smart beds to provide real-world sleep data from the home, which advances understanding of sleep patterns, disorders, and their health impacts. Each study provides valuable insights that can potentially guide recommendations for better sleep habits and improved health outcomes by linking our data into clinical practices. We believe the advancements we are making in the field of sleep research will revolutionize the way chronic sleep disorders and other health conditions are identified, diagnosed, and monitored. Congratulations, #TeamSleepNumber, for fulfilling our purpose of improving the health and well being of society through higher quality sleep. #SleepWellDreamBig #SLEEP2024 https://lnkd.in/gxUVrCtc

ResMed's 2024 Global Sleep Survey Uncovers a World in Sleep Crisis Link: https://lnkd.in/ezYi8DKH - 40% of respondents get no more than three nights of good sleep per week. - More than one-third of respondents are now actively tracking their sleep patterns, and many are adjusting bedtime routines in an effort to improve sleep quality. A world in sleep crisis* - Across the surveyed population, only 13% of respondents reported sleeping well every night. People in Japan (57%) topped the list for the number of poor nights’ sleep each week while people in India were the most rested with 27% saying they sleep well every night. - Over half of our respondents used a digital device before going to bed, whether to scroll through social media (53%), watch TV (44%) or catch up on news (31%). - When asked about what was keeping them awake, the top reasons that emerged were personal anxiety (36%), insomnia (25%), breathing difficulties (15%), and obesity (13%). - Even after falling asleep, 3 in 10 respondents reported being unable to stay asleep without being woken up. People in the UK (44%) and France (42%) experienced the most disruption to their sleep while respondents from India (42%) and Thailand (41%) were most likely to fall and stay asleep the entire night. - Among female respondents who are perimenopausal or menopausal, 56% suffer from disturbed sleep, with women in Ireland and Australia being the most affected. In both countries, 3 in 4 women that are perimenopausal or menopausal said they suffer from disturbed sleep. Discover your sleep superpowers The top three benefits experienced by respondents after a night of good sleep were improved concentration (50%), increased productivity (51%) and improved mental health (44%). - Nearly 9 in 10 respondents also said that good sleep benefits them physically while 83% agree that good sleep enables them to be more creative. - People are also becoming more curious about how they sleep, with 36% of respondents tracking their sleep either through a smartphone app (44%) or wearable (31%). #sleep #sleephealth #research #sleepapnea #sleeptrends #sleep2024 #health #healthcare #cpap #osa #hme

🌙 This World Sleep Day, let's dive into the essence of sleep and its important role in our longevity and overall health. At Longevity Center, we're passionate about empowering you with the knowledge and tools to enhance your sleep quality, unlocking health benefits that extend far beyond the night. Why is sleep so crucial? 💤 👉 Regeneration: Sleep is a time for our body and mind to heal and rejuvenate. Cellular repair, protein synthesis, and muscle strengthening take place, laying the foundation for robust health. 👉 Immune System Boost: Proper sleep regulates inflammation, boosts antibody and immune cell production, thereby fortifying our body's natural defenses. Insufficient sleep can diminish energy levels and impair our immune response, making us more susceptible to viral infections and diseases. 👉 Emotional Well-being: Our mood and ability to handle stress are significantly influenced by sleep. Lack of quality sleep is linked to an increased risk of mood disorders and mental health issues, exacerbating depressive states and chronic stress. 👉 Nervous System Health: Adequate sleep is essential for the optimal functioning of our nervous system. Sleep deprivation can lead to coordination problems and delayed reaction to external stimuli. 👉 Memory Consolidation: Sleep aids in processing and retaining information gathered throughout the day, critical for learning and memory. 👉 Heart Health: At night, our body works on regenerating blood vessels, regulating heart rhythm, and blood pressure, crucial for preventing cardiovascular diseases. 👉 DNA Repair: Sleep facilitates the repair of DNA damage caused by external and internal factors, preventing mutations and diseases like cancer. 👉 Detoxification: During sleep, the clearance of harmful metabolites, including toxins and beta-amyloid proteins, is more efficient, particularly in the brain. Understanding and improving your sleep habits are vital, but if you suspect sleep issues, professional evaluation at Longevity Center is imperative. Our sleep specialists, including the renowned Dr. Dorota Wołyńczyk-Gmaj, are at the forefront of sleep medicine, dedicated to addressing your sleep concerns with cutting-edge solutions.  Don't miss the „Men’s Health” podcast episode where dr n. med. Robert Jarema, Medical Director at Longevity Center, joins forces with Dr. Dorota Wołyńczyk-Gmaj, explore the profound impact of sleep on our lives >>  https://lnkd.in/dvgdXJkt This World Sleep Day, let us guide you towards a healthier, more rejuvenated self through the power of sleep. Discover how at Longevity Center, your good sleep is our priority. #WorldSleepDay #SleepHealth #LongevityCenter #SleepScience #Longevity 

Prioritize Healthy Sleep Habits for a Longer, Healthier Life! A new study highlights the importance of not only getting enough sleep but also maintaining a consistent sleep schedule with a regular bedtime and wake time. According to the study, adults who follow a regular sleep schedule with sufficient sleep duration have a remarkable 39% lower mortality risk compared to those with irregular sleep patterns and insufficient sleep. This discovery holds true even after adjusting for various factors like socio-demographics, lifestyle, health status, and sleep disorders. Lead author Joon Chung underscores the significance of this research, stating, "Our study found that objectively regular sleepers tended to outlive objectively irregular sleepers regardless of major sleep disorders." This emphasizes the importance of the public conversation shifting towards getting not just 'a good night's sleep' but also 'many good nights of sleep, consistently, on weekdays and weekends.' Healthy sleep encompasses adequate duration, proper timing, high quality, regularity, and freedom from sleep disturbances or disorders. Both the American Academy of Sleep Medicine and the Sleep Research Society recommend that adults aim for 7 or more hours of sleep per night on a regular basis for optimal health. The study, which followed 1,759 participants for a median of seven years, analyzed data from the Multi-Ethnic Study of Atherosclerosis Sleep Study. Sleep regularity and duration were assessed using wrist actigraphy data from seven days of monitoring, with 176 deaths occurring during the study period. Chung's analogy is compelling: "If sleep were an eight-hour pill, it would be beneficial to take the full dose at regular times, consistently." So, let's prioritize healthy sleep habits to enhance our well-being and potentially extend our lives. Remember, it's not just about the quantity of sleep, but also the quality and consistency that matter! 💪 Pro tip: 😴 I use a saffron extract called VIVA to promote good quality sleep. If you would like to explore VIVA, a link with more information is provided among the comments below. 👇 💡 React, 💬 Comment and 🔁 Repost to spread the knowledge. Follow Benny Langstrom and hit the 🔔 to be sure to catch my posts. #healthcare #whatinspiresme #bestadvice

Global sleep survey uncovers a world in sleep crisis!!! 36,000 respondents across 17 markets surveyed as part of the ResMed 2024 Global Sleep Survey between December 2023 and January 2024 Benjafield A et al. Lancet Respir Med 2019

##Continuous-Release Melatonin: A Better Option for Quality Sleep? ##In today's world, consumers are constantly on-the-go and plugged in to devices that keep them from achieving the quality sleep they need. With nearly one-third of U.S. adults reporting less than seven hours of sleep a day, healthy sleep patterns across the nation seem to be a thing of the past – and health care providers throughout the country are noticing the repercussions. Dark circles and uncontrollable yawning aren't the only adverse effects of a lack of sleep. With increasing evidence suggesting an association between sleep duration, mental and physical health, there's an emphasis on the importance of sleep maintenance to ensure mind and body are functioning at their peaks. Furthermore, according to a recent study published by RAND, a nonprofit research organization, sleepless nights don't just lead to the development of multiple health problems. They can also result in a 10 percent higher mortality rate. ##U.S. News & World Report More In today's world, consumers are constantly on-the-go and plugged in to devices that keep them from achieving the quality sleep they need. With nearly one-third of U.S. adults reporting less than seven hours of sleep a day, healthy sleep patterns across the nation seem to be a thing of the past – and health care providers throughout the country are noticing the repercussions. Dark circles and uncontrollable yawning aren't the only adverse effects of a lack of sleep. With increasing evidence suggesting an association between sleep duration, mental and physical health, there's an emphasis on the importance of sleep maintenance to ensure mind and body are functioning at their peaks. Furthermore, according to a recent study published by RAND, a nonprofit research organization, sleepless nights don't just lead to the development of multiple health problems. They can also result in a 10 percent higher mortality rate. For those struggling to fall asleep and stay asleep, conventional prescription and over-the-counter sleep aid solutions can come with various limitations in effectiveness , plus side effects that include a drug hangover in the morning and the potential for tolerance, dependence and withdrawal issues. Natural sleep aids, including melatonin supplements, have become a popular choice in the sleep aid industry as well. Melatonin is the body's own natural hormone produced by the pineal gland. However, not all melatonin supplements are the same. If you're still not finding it easy to drift off to dreamland after using a traditional melatonin supplement, a recent study presented in June at SLEEP 2018 – an annual scientific and clinical meeting – reported that a melatonin delivery technology provides continuous release and absorption melatonin (CRA-melatonin), which can help users achieve optimal sleep levels.