Tag: sleep

Half Of People On Benzodiazepines To Help Them Sleep Might Not Wake To A Fire Alarm

One of the most common types of sleeping pills prescribed to millions around the world could leave people sleeping through smoke alarms, a new study suggests.

In a trial of benzodiazepines – sedative drugs prescribed for insomnia and anxiety – half the participants slept through a fire alarm that was as loud as someone vacuuming next to their bed. 

During sleep, the brain continuously processes sensory information, waking us if it detects a threat – but benzodiazepines make us less likely to rouse in response to sensory input, the researchers explained.

[Read More: What happens to your brain and body when you only get 6 hours sleep]

“Benzodiazepines stimulate the widespread brain receptor GABA-A, which makes us sleepy but also suppresses off-target brain areas, including the ‘gatekeeper’ that decides which sensory inputs to process,” senior study author Professor Tomoyuki Kuwaki, of Kagoshima University, Japan, said. 

However, a new and improved type of sleeping pill could offer patients another option. Over the last decade, researchers have been developing a new class of hypnotic drugs called dual orexin receptor antagonists (DORAs).

DORAs more selectively target the brain’s sleep/wake pathways, which gives them advantages over benzodiazepines. These include a reduced ‘hangover effect’, with DORAs less likely to affect driving ability the day after use.

[Read More: What it’s like to experience insomnia: ‘When the alarm goes off I feel like crying’]

Professor Kuwaki and his team tested the impact of the new drug DORA-22, compared to a benzodiazepine (called Triazolam) and a placebo in mice.

The research, published in the journal Frontiers in Behavioural Neuroscience, found DORA-22 and Triazolam had similar sleep promoting effects, extending the duration of deep sleep by 30-40% compared to the placebo.

However, when presented with a simulated threat (such as the smell of a fox), mice were more likely to wake after they’d been given DORA-22 compared to Triazolam. They also fell back to sleep quickly after the perceived threat subsided. 

The researchers have called for further trials of the drug in humans – fingers crossed it’s available soon.

Trying To Get Pregnant? Resist Hitting That Snooze Button

If you want to have a baby in 2019 you should probably start getting up earlier, as a study has found early risers get pregnant more easily than night owls.

The research, carried out by the University of Warwick at NHS hospitals in Coventry and Warwickshire, looked at the sleeping patterns of more than 100 women who were trying to conceive through IVF.

They found 75% of those who woke up early (some as early as 5.30am) were successful in getting pregnant, compared to less than 30% of those with a late bedtime and late rising.

Participants were asked by researchers when they usually fell asleep and typically woke without the aid of an alarm. 

The latest sleepers had a preferred bedtime of around 2am and would sleep till 10am, while the earlier risers were getting up around five hours before. 

The researchers, who presented the findings at the annual conference of the British Fertility Society, suggested the reason for this difference is because morning people tend to be healthier, eat better and exercise more.

“By and large, larks are more likely to have a healthy lifestyle than night owls,” says Professor Geraldine Hartshorne, who led the research. “They are less likely to smoke, to be overweight and to suffer from diabetes and cardiovascular disease, all of which could make it harder to fall pregnant.”

[Read More: Do sex and curry really bring on labour? Experts on 7 other common pregnancy myths]

Hartshorne says thinking about whether you are morning or night person might be another way to change lifestyle habits if you’re looking to have a baby this year.

However, she did specify that more research was needed to come to a more conclusive result. The team say if they can replicate the findings in a bigger sample they could consider a trial where they ask women to change their sleeping habits. 

“This is a pilot study and we now want to monitor people’s sleep and hormone levels with tracking devices to see how much their body clocks relate to pregnancy,” said Hartshorne.

What Happens To Your Brain When You Have Seasonal Affective Disorder?

Most of us are affected by the change in seasons. We feel happier and energised when the sun is shining and the days are long and we feel leaden and grey like the winter skies, our dark mood compounded by leaving for work and returning home again in deep darkness. At one end of the spectrum are the ‘winter blues’ or ‘sub-syndromal SAD’, common to many of us during these months, but for those who experience Seasonal Affective Disorder or SAD, the change in the seasons and reduced exposure to sunlight has a much greater impact on their mental health.

What is SAD?

SAD is a recognised mental health disorder; ‘a form of depression experienced during winter’, according to the UK charity MIND. In the UK, one in 15 people are affected by SAD.

SAD is most common the further away from the Equator you live; countries with extreme changes in the seasons and daylight hours like the UK and Scandinavia.

What are the symptoms?

SAD has many different symptoms. You do not need all of them to be experiencing SAD. If a doctor gives you a diagnosis of SAD, it is likely to be because you have been experiencing a number of these symptoms in the same season for at least two or three years:

  • Lack of energy for everyday tasks, such as studying or going to work;

  • Concentration problems;

  • Sleep problems, such as sleeping for longer than usual or not being able to get to sleep;

  • Depression – feeling sad, low, tearful, guilty, like you have let others or yourself down; sometimes feeling hopeless and despairing, sometimes apathetic and feeling nothing.

  • Anxiety, irritation and inability to cope with everyday stresses;

  • Overeating, particularly ‘comfort eating’ or snacking more than usual;

  • Being more prone to illness – some people with SAD may have a lowered immune system during the winter, and may be more likely to get colds, infections and other illnesses.

What causes SAD?

The exact cause of SAD isn’t fully understood yet, but the main theory is that a lack of sunlight may stop a part of the brain called the hypothalamus from working properly.

Even though it is the size of a pea and less than 1% of the weight of the brain, the hypothalamus has a vital role in keeping our bodies stable  and controlling mood, appetite and sleep. The hypothalamus responds to a variety of signals from the internal and external environment, including our body temperature (no matter what the outside temperature) and feelings of hunger and fullness. It also responds to stress and controls our daily body clock.

The hypothalamus transmits and responds to different brain chemicals and hormones, such as melatonin, which affects our sleep patterns and mood, and the ‘love’ drug oxytocin. Studies have shown that people with SAD also have decreased serotonin levels – the happiness chemical – during the winter months and higher levels of melatonin too, which affects sleep.

It’s also possible that some people are more genetically pre-disposed to SAD, and those who already have depression may feel a worsening of their symptoms during the winter months.

How can you treat SAD?

You and your friends and family should recognise that you can’t ‘just snap out of it’, but you can seek a diagnosis and help from your GP and you can concentrate on your own self-care to help you through this difficult time. There is no clear dividing line between the ‘winter blues’ and SAD, so these suggestions are valid for everyone.

  • Get as much natural sunlight as possible, even if it’s just a brief lunchtime walk.

  • Sit as close to natural light as you can when you’re indoors.

  • Take plenty of regular exercise, especially outdoors and in daylight.

  • Eat a healthy, balanced diet and try to stave off those winter carb cravings.

  • Establish a sleep routine that involves a tech-free time and relaxing before you go to bed. Set your alarm to get up at a similar time every day.

  • Ensure your bed is as comfortable as possible. A mattress and pillows that evenly distribute weight and pressure are key to your comfort and ability to sleep and restore your body’s natural defences.

TEMPUR® was first created by NASA in the 1970s to cushion astronauts during lift off as they journeyed into space. Today, after much research and development, TEMPUR® material is used to make mattresses and pillows that evenly distribute weight and pressure, ensuring a comfortable night’s sleep. TEMPUR® offers a range of products, including mattresses, pillows, beds and accessories.

A Womb With A View: Stay In This Womb-Themed Hotel Room And Sleep Like A Baby

You can now, almost literally, sleep like a baby thanks to the designers who have created a set of London hotel rooms that resemble human wombs.

The rooms, called The Zed Rooms, within the Cuckooz Appartments in Shoreditch, come complete with muted lighting, soft pink walls and of course, cocoon-like beds inspired by “the safety and snugness of the womb”.

Each apartment includes furniture with rounded edges plus rocking chair to lull you into a relaxed state of mind.

But staying inside a replica of your mother’s insides does not come cheap, with rooms at the hotel starting at £190 per night. 

The creators took nine months to finish the rooms, which are supposedly designed to increase REM sleep. During the last weeks of pregnancy, a baby increases its consumption of REM sleep, hitting a lifetime high of 12 hours a day in the final week before birth. There will be no other moment during a person’s life when they will get such a huge volume of REM sleep.

The rooms are a collaboration between sleep technology company Simba and serviced apartments Cuckooz.

Resident sleep psychologist at Simba, Hope Bastine, said if you’ve ever noticed that you don’t sleep as well in a hotel, you’re not alone.

“Scientists recognised the ‘first night effect’ over a decade ago, where one half of the brain unconsciously acts as a ‘night watchman’ staying more alert when in unfamiliar surroundings,” she said.

“With this in mind, tapping into the emotional and physical, no stone has been left unturned trying to soothe the effects of this in the design architecture of our new cutting-edge sleep retreat.”

Each apartment also comes complete with yoga mats and meditation sessions delivered via the iPad’s Calm app. You won’t find a television or any ticking clocks, just blackout blinds and sound-absorbing curtains.

And if you work up an appetite from all that sleeping, you can sample bespoke “sleep recipes” at the hotel designed to boost yet more shut-eye, created in collaboration with Detox Kitchen.

If a night inside a womb is everything you’ve dreamed of this Christmas, the Zed Rooms are available from £190 per night. Book at reservations@cuckooz.co.uk or call 020 7481 8507 

Beautiful Christmas Bedding Sets To Keep You Warm This Winter

If there’s no corner of your house, inside or out, untouched by the Christmas spirit, why not take it up a notch with themed bedding? Snuggle down with prints of holly wreaths, reindeers, Christmas trees and elves adorning your duvet for a festive night’s rest.

Whether you’re a fan of bold colours and have an unwavering love for the Yuletide season or want to keep it low-key, there’s something for everyone in this edit of winter warming sets.

Shimmers Of Gold

Fashioned with wintery metallics decorated in a festive garland, this is the chicest bed set we’ve seen yet. Bedtime has never been so luxe.

Holly Wreath Duvet Cover And Pillowcase Set, Dunelm, £22-£39

Scandi Charm

Add a touch of Scandi-inspired charm to your room with this simple yet endearing set. It would complement a neutral interior best and comes with a contrasting reverse. 

White ‘Nordic Nights’ Bedding Set, Debenhams, £26-£45

Snowed In

Recreate a cosy ski chalet scene with this set that combines wooden floors, presents tied prettily with a bow, and a snowy font. 

Christmas Garland Duvet Cover Set, Wayfair, £14.99

Stag Do

If red, green and gold aren’t your thing, opt for this mustard yellow, stag-print set. One to use throughout the seasons, it will instantly upgrade your bedroom.

Catherine Lansfield Stag Bed Set, Next, £15-£30

Canine Companion 

Dog lovers, rejoice – you can now combine your love of Christmas with miniature sausage dogs in the cutest duvet set we’ve ever laid eyes on (that’s also reversible).

Christmas Sausage Dogs Easy Care Duvet Set, George at Asda, £12

All Things Bright And Beautiful

For a brighter colour scheme that won’t overwhelm you when you wake up, choose this Christmas tree print with a pink lined pillowcase. It’ll add a spring in your step. 

Bright Trees Bed Set, Next, £18-£33

Forest Find

Christmas trees galore – this set is one for the nature-lover, featuring different variations of festive trees in a wintery scene. 

Brushed Cotton Tree Print Duvet Set, M&CO, £35-£55

 Elf On The Shelf

Keep little ones warm over the colder months with this playful elf design in a reversible star print. It might even make them excited for bedtime. 

Winter Kids Duvet Set, Wilko, £14 

Tame And Tartan

Sumptuously soft, this red colour-way looks more expensive than it is and will complement all types of decor. It’s versatile and festive, a win-win all round.

Dorma Livingston Red Bed Linen Collection, Dunelm, £55-£75

We all work hard to earn our money – so it shouldn’t feel like hard work to spend it well. At HuffPost Finds we’ll help you find the best stuff that deserves your cash, from the ultimate lipstick to a durable iron to replace the one that broke (RIP). All our choices are completely independent but we may earn a small commission if you click a link and make a purchase.

Getting Too Much Sleep Could Be Bad For Your Health

We all know sleep deprivation is bad for our health, increasing our risk of heart disease and stroke, not to mention making us hella cranky. 

But a new study has found sleeping for longer than the recommended six to eight hours per night can also have negative health outcomes – and even early death. 

[Read More: What happens to you brain and body when you only get six hours sleep]

The study of more than 116,000 people in seven regions of the world looked at cases of heart disease, stroke and death over a period of eight years, compared to the reported sleeping times. 

People who slept a total of eight to nine hours per night had a five per cent increased risk of these negative outcomes, compared to those who slept for the recommended six to eight hours. 

And duvet lovers will be disappointed to know the more you sleep, the more the risk increases. 

People sleeping between nine and 10 hours a night had an increased risk of 17 per cent and those sleeping more than 10 hours a day had a 41 per cent increased risk. The researchers also found a nine per cent increased risk for people who slept six hours or fewer. 

Lead author of the publication, Chuangshi Wang, a PhD student at McMaster and Peking Union Medical College, Chinese Academy of Medical Sciences, said that given that this is an observational study, it only shows an association rather than proving a causal relationship, “We cannot say that too much sleep per se causes cardiovascular diseases,” he said. 

“However, too little sleep could be an underlying contributor to death and cases of cardiovascular disease, and too much sleep may indicate underlying conditions that increase risk.”

Professor Salim Yusuf, the principal investigator of the study, advised people who regularly sleep for more than nine hours a day to visit a doctor to check their overall health.

How To Get Through December Without Feeling Totally Broken

It’s hard to say ‘no’ to anything during December: the chocolates being passed around at work, that extra mince pie after dinner, your fifth mulled wine of the night.And while we love the excuse to eat, drink and be merry in the extre…

How The Endless Christmas Socialising Is Damaging Your Sleep

“We must meet up before Christmas”, they said. “It’ll be fun,” they said. And just like that, every other day in your calendar between now and 31 December is accounted for.

For many of us, hectic socialising is part and parcel of the festive season; it’s as Christmassy as eating mince pies, singing carols and watching ‘Love Actually’ for the 15th time on ITV2.

But an entire month of late nights, often paired with large quantities of alcohol and stodgy, sugary food, can play havoc on our bedtime routine. What is festive party-going really doing to our sleep and will we regret it all come January? 

With mulled wine a-plenty (plus the work Christmas party to get through), drinking in moderation becomes a distant memory for many of us in December. But while alcohol can help us fall asleep faster, it also reduces the quality of our sleep, according to Alasdair Henry PhD, a researcher at Sleepio.  

“During the first half of the night as alcohol is being metabolised, more deep sleep is experienced than normal,” he explains. “However, during the second half of the night once the sedative effects have worn off and alcohol has been metabolised, sleep becomes lighter and more disturbed. This leads to more frequent awakenings and difficulty falling back to sleep.”

Alcohol can also interfere with sleep by altering our body’s ability to regulate temperature and making us need the loo throughout the night, Henry adds. On top of that, it’s known to increase snoring, our risk of sleep walking and exacerbate other sleep disorders, such as sleep apnoea, too.

The result is a grumpy cocktail of tiredness and irritability the next day. 

Even if you don’t drink, the lack of a regular sleep routine throughout December can take its toll on your physical and mental health. 

A recent study found “social jet lag’ is responsible for seriously messing up our body clocks. Put simply, when we stick to a sleep routine on weekdays, then throw it out of the window at the weekend, the effect on our bodies is similar to experiencing actual jet lag. Now imagine that amplified throughout December each time we alternate nights in with nights out. 

“An inconsistent schedule can interfere with the body clock and negatively impact how you feel during the day as the body clock works best with a consistent routine, and also make it harder to get a good night’s sleep at the appropriate time,” says Henry. 

In the short term, sleep disturbance can increase irritability during the day, make us less likely to engage with others and predispose us to dwelling on negative events, Henry explains. Long-term, it can “increase the risk of depression and anxiety and a number of chronic health conditions including diabetes, high blood pressure, heart disease and obesity”.

[Read More: How To Make Your Bedroom A Relaxing Sleep Haven]

For most of us though, a few late nights throughout December is nothing to worry about. Lisa Artis, sleep advisor at the Sleep Council, previously told HuffPost UK that a regular bedtime is especially advisable for people who are poor sleepers, as your body clock will tune in to that regular routine.

“But for people who are good sleepers, there’s no need to really overthink it and worry about it too much,” she said. “If you’re a good sleeper, the odd late night or the odd lie-in isn’t going to do any harm.”

If you do want to limit the impacts of poor sleep this winter, Henry recommends establishing good “sleep hygiene” habits such as keeping your bedroom cool, limiting screen time once in bed and getting plenty of outdoor light during the day, which helps regulate the body clock.

Passing on that third mulled wine wouldn’t go amiss, either. 

How The Endless Christmas Socialising Is Damaging Your Sleep

“We must meet up before Christmas”, they said. “It’ll be fun,” they said. And just like that, every other day in your calendar between now and 31 December is accounted for.

For many of us, hectic socialising is part and parcel of the festive season; it’s as Christmassy as eating mince pies, singing carols and watching ‘Love Actually’ for the 15th time on ITV2.

But an entire month of late nights, often paired with large quantities of alcohol and stodgy, sugary food, can play havoc on our bedtime routine. What is festive party-going really doing to our sleep and will we regret it all come January? 

With mulled wine a-plenty (plus the work Christmas party to get through), drinking in moderation becomes a distant memory for many of us in December. But while alcohol can help us fall asleep faster, it also reduces the quality of our sleep, according to Alasdair Henry PhD, a researcher at Sleepio.  

“During the first half of the night as alcohol is being metabolised, more deep sleep is experienced than normal,” he explains. “However, during the second half of the night once the sedative effects have worn off and alcohol has been metabolised, sleep becomes lighter and more disturbed. This leads to more frequent awakenings and difficulty falling back to sleep.”

Alcohol can also interfere with sleep by altering our body’s ability to regulate temperature and making us need the loo throughout the night, Henry adds. On top of that, it’s known to increase snoring, our risk of sleep walking and exacerbate other sleep disorders, such as sleep apnoea, too.

The result is a grumpy cocktail of tiredness and irritability the next day. 

Even if you don’t drink, the lack of a regular sleep routine throughout December can take its toll on your physical and mental health. 

A recent study found “social jet lag’ is responsible for seriously messing up our body clocks. Put simply, when we stick to a sleep routine on weekdays, then throw it out of the window at the weekend, the effect on our bodies is similar to experiencing actual jet lag. Now imagine that amplified throughout December each time we alternate nights in with nights out. 

“An inconsistent schedule can interfere with the body clock and negatively impact how you feel during the day as the body clock works best with a consistent routine, and also make it harder to get a good night’s sleep at the appropriate time,” says Henry. 

In the short term, sleep disturbance can increase irritability during the day, make us less likely to engage with others and predispose us to dwelling on negative events, Henry explains. Long-term, it can “increase the risk of depression and anxiety and a number of chronic health conditions including diabetes, high blood pressure, heart disease and obesity”.

[Read More: How To Make Your Bedroom A Relaxing Sleep Haven]

For most of us though, a few late nights throughout December is nothing to worry about. Lisa Artis, sleep advisor at the Sleep Council, previously told HuffPost UK that a regular bedtime is especially advisable for people who are poor sleepers, as your body clock will tune in to that regular routine.

“But for people who are good sleepers, there’s no need to really overthink it and worry about it too much,” she said. “If you’re a good sleeper, the odd late night or the odd lie-in isn’t going to do any harm.”

If you do want to limit the impacts of poor sleep this winter, Henry recommends establishing good “sleep hygiene” habits such as keeping your bedroom cool, limiting screen time once in bed and getting plenty of outdoor light during the day, which helps regulate the body clock.

Passing on that third mulled wine wouldn’t go amiss, either. 

Why Sleep And Mental Balance Go Hand In Hand…

Irritable. Anxious. Slightly shaky. You know how lack of sleep makes you feel, particularly when you’re a business traveller.Indeed, a recent Crowne Plaza® Hotels & Resorts study revealed that 31% of travellers feel that their sleep patte…