lack of sleep

Overweight due to lack of sleep

21. November 2016 von Redaktion Leave a Comment

How is your sleeping behavior connected with your weight?

There is one hormone that we need to have sufficient and restful sleep: melatonin. If we are lacking sleep, we possibly produce fewer melatonin which leads to worse sleep and consequently we expand our lack of sleep. One of the many consequences and “side effects” of lack of sleep is overweight which often leads to obesity.

So far, the exact connections have not been discovered yet. But, one thing is sure: a lack of melatonin is increasing the appetite-regulating hormone orexin, just like sleep has an influence on the appetite-related hormones ghrelin and leptin. Orexin is not only a stimulant it also makes extremely hungry. So, lack of sleep is not only disturbing our sugar- and fat-metabolism but also causes a constant feeling of hunger.

What to do?

Besides darkness, a proper diet supports melatonin production. It is very important to have the last meal two to three hours before going to bed. If you already are suffering under the feeling of hunger due to lack of sleep it is not easy to stick to this rule. But, this in turn leads to a decreased melatonin production. The vicious circle of overweight due to lack of sleep runs its course.

But, it is important to not give in to this constantly present feeling of hunger and to take particular care for a healthy dinner. The last meal of the day should not have a high sugar content. But, there are foods that support falling asleep since they have a high share of vitamins and melatonin. Advisable are cherries, for example. They contain few sugar but a lot of melatonin. And eaten two or three hours before sleeping your digestion has enough time to do its work. Now, when you are having enough melatonin you can start to balance your sleep debt. By the way, a walk in the daylight is not only good for your shape but also for producing melatonin. When spending time in daylight you are increasing the production of the happy hormone serotonin – and this is a precursor to melatonin.

Of course, the most common factors for obesity are poor nutrition and lack of exercise. But still, often the attempt to lose weight is disturbed by a bad sleeping behavior. Once you succeed in balancing it losing weight will become very easy. But sufficient, restful sleep can do more: it also enhances the physical and mental health!

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagequelle: @fotolia

The restless-legs-syndrome (RLS)

17. October 2016 von Redaktion Leave a Comment

After a hard day we often wish for nothing more than some rest, the possibility to put the feet up and to relax. For people suffering under RLS this is almost impossible. Especially during the evening when people concerned sit or lay down their feet start itching, burning and aching. The only remedy is getting up, movement, tension or stretching of the muscles concerned. Even during sleep, periodical movements of the feet are possible. This is leading to sleep interruptions and therefore a restful sleep becomes impossible. Due to the arising lack of sleep people suffering under RLS often are exhausted, tired and suffer under diminished performance and a weak immune-system.

Who is concerned?

About 10 % of the total population suffer under RLS. People older than 65 are more often concerned. Furthermore, there is a chronic-progressive progression of the disease. That means, the complaints increase in advancing age. 10 to 20 % of people concerned already have symptoms in childhood or adolescence. Also, 20 % of pregnant women are concerned.

Causes of RLS

A distinction is made between idiopathic and symptomatic RLS. When talking about primary or idiopathic RLS it is assumed that the transfer of signals from the brain is disturbed, especially via the neurotransmitter dopamine. This neurotransmitter is influencing the coordination of movements.

There are several responsible causes for symptomatic RLS. Some of them are kidney diseases, rheumatics, iron deficiency, the intake of certain medications like neuroleptics, anti-depressants or a metabolic disorder. About 40 to 50 % inherited RLS. Therefore it is rather common that several family members suffer under RLS.

Treatment of RLS

When suffering under symptomatic RLS the treatment is a removal of the causes. The therapy of primary RLS is the intake of medications containing therapeutic substances from the Parkinson’s-therapy. Thus, it is attempted to balance the dopamine deficit in the brain. Besides the medication intake other things might contribute in keeping the quality of life. Here, soft massages, infusions and contrast baths as well as elimination of certain foods might ease the symptoms. Furthermore, sufficient movement in fresh air combined with an appropriate sleep hygiene is important for a healthy, restful sleep.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Image source: @fotolia

Effects of stress

4. October 2016 von Redaktion Leave a Comment

Stress is a reaction of the organism on physical and mental strain. While the so-called acute stress lasts only a couple of minutes up to few hours, stress may become chronical by long-term, permanent strain. Then, the organism is in a permanent alarm state.

Long lasting stress can affect many body areas. Under certain circumstances it can lead to physical diseases or problems like tinnitus, hearing loss, high blood pressure, arteriosclerosis, coronary heart disease, head ache, pain in the back, digestion problems, stomach ulcer, increased cholesterol level, stronger pain perception, decreased libido, menstrual disturbances or impotence.

Lasting and recurring stress is also negatively influencing our psyche. But, people concerned tend to ignore this fact for too long. Only when physical disturbances arise stress patients become aware of the problem. The doctor is able to treat the symptoms but is not able to eliminate the causes. On long term, many permanently stressed ones develop depressions or the most famous stress disease: burnout.

In the beginning of the acute stress reaction, adrenalin and noradrenalin are released. These hormones from the adrenal medulla cause – amongst other things – an expansion of the bronchi as well as a rise of the blood pressure and the blood sugar.

In stressful situations, the hormone cortisol is also released in the adrenal cortex. Its effect lasts for several hours. This hormone, too, increases blood pressure and blood sugar. Furthermore, cortisol influences the metabolism of the brain. It keeps the body on alert. DHEA on the other hand dampens the effect of cortisol. It is a so-called opponent and prevents the stress-system from getting out of control.

If no countermeasures take place in permanent stress the body continuously releases cortisol. But, the human body is not aligned to permanent stress. A long lasting increased level of cortisol is not only having a directly harmful effect on organs but is also disturbing the complete interaction of other hormones which enable a regeneration or protect body and psyche. These include amongst others the stress-opponent dopamine, serotonin, melatonin, DHEA and many more.

The effects of a longer lasting increased cortisol level are:

Negative influence on metabolism and hormonal balance
Inhibits development and enhances reduction of protein structures (catabolism)
Weakening of the active and passive motion system
Redistribution of fat into abdominal fat
Increased insulin
Ravenous appetite and supports developing diabetes type II
Reduction and thus decline of the metabolic rate
Increased blood pressure and decreased circulation
Increased risk of infections
Negative influence on wound healing

Cortisol release depends largely on our lifestyle. Everyday stress, anxiety and sorrows, noise, unnatural artificial light (fluorescent and energy saving lamp), too much sport, lack of peace and relaxation, unhealthy nutrition and lack of sleep support stress reactions of the body. The effect of stress and the subjective sensation are decisive. Healthy people are able to withstand a high load without a respectable rise of the cortisol level. With susceptible persons stress is easily leading into a crisis sometimes even into a breakdown.

To prevent stress from becoming superior phases of tension have to regularly be followed by phases of relaxation. Doing moderate sport is also advisable. Sunlight and bright daylight are very important. Stressed people find the best relaxation in nature. Sunbathing is especially helpful since the radiation of the sun has a very soothing effect. The cortisol level is promptly reduced. Stress makes tired but at the same time prevents good sleeping. Therefore, a high-quality sleep also is an important part of stress management. And, a well-balanced nutrition can enhance stress reduction.

Strengthening of the personal self-perception in job and private life and therewith focusing on individual needs supports minimizing stress resp. not letting it arise at the first place.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Job worries steal your sleep

3. October 2016 von Redaktion Leave a Comment

For more and more people it is becoming more and more difficult to draw the line between work and free time. Often they don’t succeed in turning off thoughts about work at home; this interferes with sleep. Psychologist Jolien Vleeshouwers of the National Institute of Occupational Health, Oslo, and her team tried to determine the job worries that keep awake the most. In the study, more than 5,000 men and women were questioned. Here, the top four kinds of worries that care for sleepless nights have been determined.

The four most frequent job worries

#1 Amount of work
An amount of work that is hardly manageable is the biggest worry of the people questioned.
#2 Low freedom of action
Restful sleep is impaired by the fact that people concerned have few independency in their company.
#3 Role conflicts
Disturbed role conflicts are a further massive sleep robber. Disturbed role conflicts are tasks and expectations of superiors that don’t reflect the personal targets and values.
#4 Missing manual and emotional support
The last of the four most frequent job worries is that the questioned people are missing a manual and emotional support of their employer.

This led Vleeshouwers and her colleagues to the conclusion that these four kinds of job worries could easily be prevented. It is up to the companies to individually fight the worries of their employees or on the basis of prevention programs.

Increased risk of accident due to lack of sleep

According to the Swiss Accident Insurance (Suva) not only exhaustion and disorders occur due to lack of sleep but also the risk of an accident increases. In a study conducted by the Suva it became visible that per year 53,000 occupational accidents happen because of sleep disturbances, mostly accidents by stumbling or falling as well as injuries by machines or tools.

Ways to counteract lack of sleep caused by job worries

If you lack sleep allow yourself a short time of regeneration during the day with a power nap. When you are troubled by job worries, try relaxation exercises like yoga, autogenous training, 4-7-8 breathing technique etc.

Often, a comfortable walk in the evening in fresh air is helpful in bringing the day to a relaxed end. Here you can think about distressing things – often solutions are much easier at hand in nature.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @fotolia

Sources: Study „Effects of Psychological and Social Work Factors on Self-Reported Sleep Disturbance and Difficulties Initiating Sleep“ (http://www.journalsleep.org/ViewAbstract.aspx?pid=30538); Study Suva (http://www.20min.ch/wissen/news/story/53-000-Arbeitsunfaelle-pro-Jahr-wegen-Schlafmangel-23297725)

What to do against lack of concentration due to lack of sleep

7. September 2016 von Redaktion Leave a Comment

Does this sound familiar to you? Sometimes you are lacking concentration and you don’t really know why? Maybe you are lacking sleep. Now and then, every human being has a poor concentration. That’s completely normal. In case it occurs frequently you should get to the bottom. Besides lack of sleep, stress or unhealthy nutrition might be causes for lack of concentration. But, what actually is a poor concentration? Basically, it means that someone concerned is easily distracted by outer stimuli. In no time the thoughts wander and only after a short time they return to the original subject. The person concerned has a reduced ability to occupy with a certain task for a longer period of time.

Consult your physician when lack of concentration persists

Do you feel affected? Do you have the feeling of suffering under lack of concentration? If so, seek medical advice. First, your doctor is going to do an anamnesis, meaning he is dealing with your medical history. A physical examination is following. This ensures that the occurring lack of concentration is no sign of a major illness. If an iron deficiency or a malfunction of the thyroid is suspected a blood test is made.

Hints for treatment of lack of concentration: be proactive

After consulting a physician you can do something against your lack of concentration by yourself. The following hints are helpful when your problems only arise now and then:

Hint 1: Nourish yourself well balanced. Fruits, vegetables, nuts etc. should be part of your everyday’s diet. Only when your brain is sufficiently supplied with nutrients it is able to work at “full power”.
Hint 2: Drink sufficiently. Two liters of natural water or mineral water are advisable. If you like something “tastier” drink some herbal tea or a juice mixed with water. However, avoid drinking too much caffeine containing beverages.
Hint 3: Smoking is a further threat for your concentration. If not prescribed by your doctor, sedatives and stimulants are taboo.
Hint 4: Care for sufficient sleep, at least seven hours per night. It is advisable to care for a regular sleep-wake-cycle, too.
Hint 5: Breaks in everyday life are a good idea when you are feeling exhausted. Already short breaks of about 15 minutes support the regeneration of body and mind. During this time you recharge your batteries and are able to continue work with full power afterwards.
Hint 6: Try meditative breathing exercises. Sit in an upright position, put your feet on the ground. Lay down your hands on your thighs and take some deep breaths.
Hint 7: Place a fragrance lamp with essential oils at your working place. This effectively counteracts lack of concentration. Lavender, rosemary oil or citrus fragrances are very popular.

With these seven hints you are significantly preventing from lack of concentration. Their implementation is easy. Be initiative and from now on go through your life well focused. In future, unrest and forgetfulness belong to the past. Your mood will positively change, too!

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @istock

Do our schools start too early in the morning?

2. September 2016 von Redaktion Leave a Comment

It is scientifically well researched: during puberty our inner clock changes – with most people it postpones. Like this, teenagers chronobiologically become owls. Is this change temporary and as yet an unsolved problem it still has grave consequences: according to their biorhythm, adolescents are active ‘til late and would sleep until 8.00 a.m. But, due to early beginning times of school and work sleeping in is not possible. So, instead of sleeping the needed nine hours teenagers sleep far less. The resulting lack of sleep has all known negative effects: weakening of the immune system and therewith of our health, reduction of well-being and performance. Sufficient sleep is also important for the intake, processing and keeping of learning contents. Sleeping experts agree that lack of sleep is a main reason for learning problems of teenagers.

Furthermore, due to the too short sleeping time, the level of melatonin can’t fall completely. As a consequence, the children feel tired and dizzy. Hormonally speaking they really are not completely awake. So far, every teacher can assume that two thirds of his pupils are not paying attention although their eyes are open. All over the world schools tested later beginning times. The picture presents everywhere: starting school only 30 minutes later made the children calmer, more efficient and more willing to work, they were sick less often and skipped school less often. After the tests, also teachers who were skeptical in the beginning agreed with the scientists, chronobiologists and psychologists: an adaption to the biorhythm of adolescents clearly has positive effects on all people concerned.

Now, why do only some schools start later and not all schools nationwide? Besides the force of habit, there are some other hurdles to take: getting up later and later school start naturally means that the kids leave their home later. This makes early working hours of parents a problem. For apprenticeship training companies it has to be possible to adapt their working processes to eventually later beginning times of the teenagers.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Image source: @SAMINA