Black Friday's Best Deal: Extra Sleep

It’s that magical time of year when millions of frenzied consumers chase one-time-only holiday bargains. The day after Thanksgiving, also known as Black Friday, is a holiday in itself. Smartphones, high-definition televisions and countless other items are available for less money… but there’s another type of price to pay.

Most of the best bargains are door-buster sales. You have to be among the first in the store for a shot at the low-priced prize, meaning you better be in line at midnight.

You might want to consider your sleep before you bundle up and line up outside Target or Best Buy. Holiday weekends like this are few and far between. The long weekend is the perfect time to make up for all the lost sleep and get your slumber schedule back on track.

If you still want to get that Christmas shopping done on the cheap, try shopping online instead. Amazon.com offers all kinds of Black Friday prices, and even price-matches some items.

Friday isn’t the only day you can score a great deal online. Best Buy, Macy’s and JCPenney all have “Black Thursday” specials on their website, beginning at midnight. Then there’s always also “Cyber Monday”, the Monday after Thanksgiving.

Make sleep a priority this year and you don’t necessarily have to miss out on the deals. You’ll be better rested for the always stressful holiday season.

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Clock Gene Levels Linked to Insomnia and Depression

Scientists are learning why insomnia and depression are so closely interconnected. Sleep disturbances, especially early morning awakenings, are a common symptom of depression. An Ohio State University study suggests that these symptoms are related to an over-active body clock.

The so-called Clock gene helps regulate the body’s circadian rhythms. Molecular-level disturbances in the Clock gene may disrupt the 24-hour body clock, causing sleep problems.

The study compared the blood samples of people with a history of depression to those who had never been clinically depressed. The study included 60 participants; 25 spent at least five hours per week caring for a family member with dementia.

Blood analysis shows people with a history of depression had higher levels of the Clock gene. The relationship held true after statistical adjustments for age and lifestyle factors such as substance use, exercise, medical conditions and caregiving status.

Researchers also analyzed three other circadian genes, but found no statistically significant differences in gene levels between depressed and non-depressed subjects.

The authors of the study caution that the findings demonstrate there is a link, but causal direction remains unclear. In other words, further research is needed to determine whether depression causes the clock gene to be elevated, or vice versa.

Researchers explain their findings are simply a snapshot of how gene activity differs between people with and without depression.

Several other studies have attempted to explain the link between insomnia and depression.

A study published in the September 2010 issue of SLEEP suggests sleep deprivation causes depression in young adults. Every hour of sleep lost significantly raises the risk of emotional distress, a combination of high levels of depressive and anxious symptoms.

Another study presented at SLEEP 2010 in San Antonio reported similar findings, but for teenagers. Students who reported problems with daytime sleepiness were three times more likely to have depression compared to their peers.

In any case, the treatment options for depression and insomnia often overlap. While medication can help in the short term, cognitive-behavioral therapy is the best approach for lasting results. Conquering depression and insomnia takes a lot of work, but your health and happiness are worth the effort.

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Nighttime Sleep Essential for Mental Development in Young Children

Good nighttime sleep at a very early age may help kick-start cognitive development and give kids a leg-up in school. The amount of nighttime sleep – not daytime naps – is the key component to advanced executive function in children, a study included in the November/December issue of Child Development reports.

Executive function is another name for a specific group of mental skill areas essential for success in the classroom. Skills include attentiveness, self-discipline, organization, memorization and the abilities to plan, think and work with others. Executive function develops rapidly across the first six years of life. Little is known about why some children are more successful at developing those skills than their peers.

The study followed 60 Canadian children between their 12 and 26 months of age. At the 12 and 18 month mark, each parent completed sleep diaries by recording when their child slept and for what length. Researchers tested the children’s executive function at 18 and 26 months of age.

Results show children who slept mostly at night did better at most executive function-related tests, especially the tasks involving impulse control. The number of times the children woke per night did not impact test results. The findings held true even after the authors adjusted for factors such as socio-economic class, parents’ education level and children’s general cognitive skills.

The authors of the study note that infant sleep later sets in motion the development of more advanced executive skills. This may help flesh out recent findings that linked earlier bedtimes to higher test scores in school-aged children.

The AASM recommends infants get a minimum of 14 hours of sleep per day for healthy development. Toddlers should sleep 12 to 14 hours per night. Start your child’s health habits out on the right foot and make their sleep a priority.

Photo by doriana_s

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More Evening-Types Smoke, Have Harder Time Quitting

Morning types seem to have all of the advantages. They aren't only less depressed and more successful, as a previous studies reported – they tend to avoid a particularly bad habit that can destroy your health. More night owls tend to be smokers, and quitting can be more difficult for them, according to the results of a longitudinal study published in the journal Addiction.

The study’s authors say the findings don’t necessarily mean being a night person will put you at risk for tobacco use. There are several possible explanations why night owls are more likely to smoke.

One may be the type of activities night owls engage in. They may spend more time doing activities in environments that promote smoking, such as socializing at bars or restaurants.

Night owls may also have a tendency to be more sensation-seeking than larks. The brain’s systems that manage addiction and reward-seeking may relate to chronotype, the authors write.

The study compared more than 23,000 pairs of twins for 30 years. Participants were surveyed about their smoking habits once per decade. In their second interview, they answered questions about whether they were evening or morning types.

About thirty percent of the participants answered definitively that they were morning types. 1 in 10 said they are clearly night owls. The rest were somewhere in-between.

During the start of the study, 43 percent of the night owls smoked and 27 percent of morning types smoked. Smoking rates dropped to 35 percent and 21 percent about a decade later. Evening-types were 27 less likely to have quit smoking.

Learn more about evening and morning chronotypes.

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Sleep Loss Linked to Heart Disease and Stroke Risk

Researchers have discovered new clues to why chronic insomnia can cut short men’s lives. People who sleep poorly or are chronically sleep deprived have elevated inflammation caused by increased hormone production, a recent study reports. Inflamation is a risk factor for heart disease and stroke.

The study, presented at the American Heart Associate Scientific Sessions, involved 525 middle-aged people. Each subject reported the number of hours they slept per night before they were was screened for chronic sleep deprivation using the Pittsburgh Sleep Quality Index survey.

After a screening for inflammatory hormones, researchers compared the level of inflammation and sleep quality. Participants who slept fewer than six hours per night and scored poorly on the sleep quality index had higher levels of inflammation. The results were adjusted for external risk factors such as smoking, blood pressure, diabetes and obesity.

The results show there is a relationship between sleep deprivation and heart disease, but it’s not clear if it’s a causal relationship.

Previous studies show people who sleep at least seven hours per night live longer than their peers. People with abnormally short or long sleep durations have a high risk of obesity, diabetes, high blood pressure and stress.

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Veterans Fight Sleep Apnea Well After the War is Over

As we honor the men and women who served their country this Veterans Day its important that we recognize a problem that plagues tens of thousands of vets.

U.S. Military medical experts report 1 in 5 veterans develop sleep apnea - that's four times the risk compared to the general population. More than 63,000 former troops receive treatment, and that number is bound to rise as baby boomers who served in the Vietnam War grow older.

There are a couple factors that explain why veterans have a much higher rate of sleep apnea. Wartime exposure to airborne toxins, smoke and dust can cause permanent respiratory damage, making breathing difficult. In addition, many injured or disabled troops may gain weight as they get older.

Many use their veterans benefits for treatment of sleep apnea. CPAP is the first-line treatment for obstructive sleep apnea (Continuous Positive Airway Pressure). Learn more about CPAP on Sleepeducation's CPAP Central webpage.

Image courtesy the U.S. Army

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Mike & Molly Mixed on CPAP, Sleep Apnea

Mike & Molly, a traditional CBS sitcom with three cameras and a laugh track, is the most controversial new show on television this fall. The show is about an obese Chicago couple in the early stages of their relationship.

Health pundits rail on Mike & Molly for promoting obesity and unhealthy life choices. Entertainment critics have a different but equally critical take on the show – some say the show uses endless fat jokes to mock obese people.

At this point in the show’s run it’s hard to say if either group is right, but there is one healthy choice Mike & Molly is promoting – the recognition and treatment of obstructive sleep apnea.

The latest episode, titled “Mike has Sleep Apnea,” introduced millions of prime-time viewers to CPAP, the front-line treatment for the sleep disorder. The episode is a step forward for sleep apnea awareness, but it doesn’t get everything right.

The episode is about the new couple’s difficulties sharing a bed for reasons including an obvious (and unfunny in this blogger’s opinion) fat joke and Mike’s treatment for sleep apnea.



The couple gets in bed and Mike matter-of-factly tells Molly he sleeps with a CPAP to stop from snoring. Then he tells her he doesn’t have to wear it that night. Both statements raise concerns.

After a few jokes about the appearance of Mike’s CPAP mask, Mike is fast asleep. Meantime, Molly can’t sleep because of the sound of air blowing from CPAP. She tries to move Mike, who starts snoring.

This is where the show gets things wrong. Loud snoring should not happen with CPAP unless the machine has a titration problem. An appointment with a sleep specialist can fix that easily.

For that matter, technically Mike’s treatment isn’t just to prevent snoring, but the breathing pauses from sleep apnea. A person with the disorder may sound like they are choking or not breathing at all.

Additionally, Mike’s offer to skip CPAP for a night sets a bad example. For moderate to severe cases of sleep apnea, treatment is not optional. Sleep apnea can wreck your sleep in the short-term and devastate your health in the long-term when untreated.

Make no mistake about it, Mike & Molly’s take on sleep apnea is flawed, but it may inspire people to seek treatment. And for that reason, the show may not be as bad as its reputation suggests.

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