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Posts Tagged ‘Sleep

  Are you satisfied with your life? If not, how’s your sleep? A new study shows there may be a connection.

Life satisfaction and sleep quality are known to be important factors in your overall health and well-being. But how are they related?

Does poor sleep cause you to be less satisfied with your life? Or does low satisfaction with your life lead to sleep problems?

The researchers sought to find the an answer. Their study involved 18,631 same-sex twins in Finland.

They measured life satisfaction, sleep quality and other factors. Then they did a follow up six years later and recorded the same measures.

  What did they find? People who became dissatisfied with their life during the six years between study points were more likely to have had sleep problems. Fifty-nine pecent of these newly dissatified people had reported at the beginning of the styd that they sleep poorly.

The results also show that poor sleep predicted a consistent pattern of life dissatifaction. But the reverse wasn’t true; life dissatisfaction did not consistently predict poor sleep.

Studying twins also provided a genetic look at the connection. The study shows that both sleep quality and life satisfaction has a strong genetic component; there was substantial heritability for both traits.

Both genetic influence is different; the genetic component shared by sleep quality and lif satisfaction was relatively weak.

The study supports the idea that poor sleep may have direct effects on the brain, emotions and mood.

  So how is the quality of your sleep? You can get a better idea by completing this brief sleep evaluation.

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Updated information about the FMCSA proposed medical ruling for CDL requirements.

According to Trasport Topics, the Federal Motor Carrier Safety Administration last week issued a final rule requiring all interstate truck drivers to prove they have passed medical examinations and proposed a separate rule setting up a national registry of qualified examiners.

The rule would require proof of an exam to obtain and keep commercial driver license.

This  new rule, long sought by safety advocates, also will require states to merge commerical driver license records and truk drivers’ medical examination certificates into a singe electronic record that law enforcement officials could check at any time.

Current federal regulations require that commercial drivers pass medical exams every two years, but in most states, drivers are required only to prove evidence of their medical certifications to their employers or when asked by roadside inspectors or law enforcement officers.

Under the new rule, drivers will be required to keep their state licensing agencies informed each time they pass their mandated medical exams, which is every two years for drivers who don’t have special medical conditions. Some drivers with medical problems are required to pass medical exams as often as every three months!

The new driver medical requirements are intended to help prevent medically unqualified drivers from operating on the nation’s highways by providing state licensing agencies with a means of identifying interstate CDL holders who are unable to obtain a medical certificate.

FMCSA also said this rule would deter drivers from submitting falsified medical certificates because enforcement personnel would have electronic access to information about the medical certificate and the identity of the medical examiner.

After the new rule is implemented, drivers will no longer be required to carry a medical certification care in thier wallets.

*Did you know… During 2007, FMCSA and its state partners conducted more than 3.4 million roadside inspections, citing drivers with more than 145,000 violations for failing to have medical examination  certificated in their possession and issued 6,105 violations for physically unqualified drivers.

It is said that the propsed medical examiners rule would help prevent “doctor shopping” and fraud.

  On the heels of a report criticizing the federal governments efforts to ensure that truck drivers are medically qualified, the House transportation committee’s chair man blasted the top   truck safety agency for not living up to tis mission and for dragging its feet on the health issue.

Rep. James Oberstar (D-Minn.), chairman of the House Transportation and Infrastructure Committee, laid into the Federal Motor Carrier Safety Admin. for not moving fast enough to implement congressional mandates or recommendations from the National Transportation Safety Board.

“It shouldn’t take you eight years. It shouldn’t take you five years. Or three years,” Oberstar said during a July 24 hearing by the committee. “People’s lives are at stake, and they are depending on you and your colleagues. We’ve given you a half-billion dollar [annual] budget, practically, to do this. There is no excuse for foot-dragging.”

Oberstar’s comments were in response to a Government Accountability Office report that said hundreds of thousands of drivers have potentially serious medical conditions, some significant enough to prevent them from driving a truck.

During the hearing, Rose McMurray, FMCSA’s chief safety officer, defended the agency’s work on driver health issues, telling the committee the agency was committed to completing rules later this year that would address most of NTSB’s recommendations.

“Four of the NTSB’s eight most-wanted recommendations will addressed by the medical certification and national registry rules,” she said, adding that the remaining recommendations would be addressed by the agency’s medical review board.

The top Republican on the committee’s panel on highways, Rep. John Duncan Jr. (R-Tenn.) also questioned the GAO (Government Accountability Office) conclusions.

“I am concerned this report will be seen by some to imply a broader problem in the CDL population,” he said. “In fact, the report makes it clear that these 15 cases are not representative of the commercial driver population.”

Oberstar was unconvinced and pointed to a report by the transportation committee’s staff that also noted issues with the medical certification program.

“Staff got 600 medical card from drivers at truck weigh stations, and thy tried to verify them with the medical examiners who issued the card, or allegedly issued the card,” he said. “The report documents 30 cases -5%- where the medical examiner didn’t exist, or the medical examiner indicated that the signature of that person had been forged or changed.”

Oberstar, as well as, Rep Peter DeFazio, the chairman of the highways sub-committee, pressed McMurrayto explain why the agency has taken so long with its medical rules, which she said have been “difficult to develop.”

DeFazio asked McMurray if the agency had the resources to complete the rules, but she answered that it wasn’t a “matter of resources, as much as it is a problem of expertise.”

McMurray also said that “other rule-makings” have taken priority over the medical rules, but without specifying which ones.

The rules are also complicated by cost issues, she said, telling Oberstar they are “a significant burden on states.”

That burden, McMurray said, comes in costs to upgrade information technology to handle new databases, and new training requirements for enforcement officers and medical examiners.

“The sheer size of the driver population will require thousands of certified medical examiners to evaluate drivers,” McMurray also added.

Oberstar, however, said the agency lacked “a safety mindset,” and, if it had one, “you would have done this in the last eight years.”

“What we need is will -and willpower- at the highest levels, he said. “And it is apparent there isn’t that will at the level of the secretary of Transportation and permeates all the way down through the Federal Motor Carrier Safety Administration.”

 

 

1. The record for the longest period without sleep is 18 days, 21 hours, 40 minutes during a rocking chair marathon.  The record  holder reported hallucinations, paranoia, blurred vision, slurred speech and memory and concentration lapses.

2. Anything less than five minutes to fall asleep at night means you’re sleep deprived. The ideal is between 10 and 15 minutes, meaning you’re still tired enough to sleep deeply, but no so exhausted you feel sleepy by day.

3. It’s impossible to tell if someone is really awake without close medical supervison. People can take cat naps with their eyes open without even being aware of it, microsleep.

4. A new baby typically results in 400-750 hours lost sleep for parents in the first year.

5. One of the best predicors of insomnia later in life is the development of bad habits from having been sleep deprived by young children.

6. The continuous brain recordings that led to the discovery of REM (rapid eye movement) sleep were not done until 1953, partly because the scientists involved were concerned about wasting paper.

7. REM sleep occurs in bursts totaling about 2 hours a night, usually beginning about 90 minutes after falling asleep.

8. Dreams, once thought to occure only during REM sleep, also occure (but to a lesser extent) in non-REM sleep phases. It’s possible there may not be a single moment of our sleep when we are actually dreamless.

9. REM dreams are characterized by bizarre plots, but non-REM dreams are repetirive and thought-like, with little imagery obesessively returning to a suspicion that you left your mobile phone somewhere, for example.

10. Certain types of eye movements during REM sleep correspond to specific movements in dreams, suggesting at least part of the dreaming process is analogous to watching a film.

11. No-one knows for sure if other species dream, but some do have similar sleep cycles to humans.

12. Elephants sleep standing up during non-REM sleep, but lie down for REM sleep.

13. Some scientists believe we dream to fix experiences in long-term memory, that is, we dream about things worth remembering. Others reckon we dream about things worth forgetting to eliminate overlapping memories that would otherwise clog up our brains.

14. Dreams may not serve any purpose at all but be merely a meaningless byproduct of two evolutionary adaptations: sleep and consciousness.

15. REM sleep may help developing brains mature. Premature babies have 75 percent REM sleep, 20 percent more than full-term babies. Similerly, a newborn kitten, puppy, rat or hamster experiences only REM sleep, while a  newborn guinea pig (which is much more developed at birth) has almost no REM sleep at all.

16. Scientists have not been able to explain a 1998 study showing a bright light shone on the backs of human knees can reset the brain’s sleep-wake clock.

17. British Ministy of Defense researchers has been able to reset soldiers’ body clocks so they can go without sleep for up to 36 hours. Tiny optical fibers embedded in special spectacles project a ring of bright white light ( with a spectrum identical to a sunrise) around the edge of soldiers’ retinas, fooling them into thinking they have just woken up. The system was first used on US pilots during the bombing in Kosovo.

18. Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol-level of 0.05%.

19. The 1989 Exxon Valdex oil spill off Alaska, the Challenger space shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep-deprivation played a role.

20. The NRMA insurance estimated fatigue is involved in one in 6 fatal road accidents.

21. Exposure to noise at night can suppress immune function even if the sleeper doesn’t wake. Unfamiliar noise, and noise during the first and last two hours of sleep, has the greatest disruptive effect on the sleep cycle.

22. The “natural alarm clock” which enables some people to wake up more or less when they want to is caused by a burst of the stress hormone adrenocorticotropin. Researchers say this reflects an unconscious anticipation of the stress of waking up.

23. Some sleeping tablets, such as barbiturates supress REM sleep, which can be harmful over a long period.

24. In insomnia following bereavement, sleeping pills can disrupt grieving.

25. Tiny luminous rays froma digital alarm clock can be enough to disrupt the sleep cycle even if you are not fully awake. The light turns off a “neutral switch” in the brain, causing levels of a key sleep chemical to decline within minutes.

26. To doze off, we must cool off; body temperature and the brain’s sleep-wake cycle are closely linked. That’s why hot summer nights can cause a restless sleep. The blood flow mechanism that transfer core body heat to the skin works best between 18-30 degress. But later in life, the comfort zone shrinks to between 23-25 degress, one reason why older people have more sleep disorders.

27. A night on the grog (alochol) will help you get to sleep but it will be a light slumber and you won’t dream much.

28. After five nights of partial sleep deprivation, three drinks will have the same effect on your body as six would when you’ve slept enough.

29. Humans sleep on average around three hours less than other primates like chimps, rhesus monkeys, squirrel monkeys and baboons, all of whome sleep for 10 hours.

30. Dolphins at risk of attack by predators are able to balance the need for sleep and survival, keeping one half of the brain awake while the other slips into sleep mode.

31. Ten percent of snorers have sleep apnea, a disorder which causes sufferers to stop breathing up to 300 times a night and significantly increases the risk of sufferig a heart attack or stroke.

32. Snoring occurs only in noo-REM sleep.

33. Teenagers need as much sleep as small children ( about 10 hrs.) while those over 65 need the least of all ( about six hours). For the average adult aged 25-55, eight hours is considered optimal.

34. Some studies suggest women need up to an hour’s extra sleep a night compared to men, and not getting it may be one reason women are much more susceptible to depression than men.

35. Feeling tired can feel normal after a short time. Those deliberately deprived of sleep for research initially noticed greatly the effects on their alterness, mood and physical performance, but the awareness dropped off after the first few days.

36. Diaries from the pre-electric-light-globe Victorian era show adults slept nine to ten hours a night with periods of rest changing with the seasons in line with sunrise and sunsets.

37. Most of what we know about sleep we’ve learned in the past 25 years.

38. As a group, 18-24 year-olds deprived of sleep suffer more from impaired performance than older adults.

39. Experts say one of the most alluring sleep distractions is the 24-hour accessibility of the internet.

40. The extra-hour of sleep received when clock are put back at the start of daylight savings has been found to coincide with a fall in the number of road accidents.

Tired foreign truck drivers have been pleading with UK police to arrest them so they can get some food and sleep, says a senior officer. Chief superintendent Ceraint Anwyl, chairman of the National Roads Policing, says drivers have been phoning forces across Britain to ask to spend the night in jail so they can take a break from driving, despite the fact it also means paying a fine. The drivers give details of their registration and where they are.

They are often discovered to have been driving unsafe vehicles for 30 hours without a break, and are arrested and charged with failing to keep a proper driving record or ignoring tachograph readings. Anwyl says: “They say I am tired. I have been driving for so many hours; please stop me because I’m dangerous on the road. If you do, I promise I’ll never work for this company again.”

It has come to the point where truckers have to turn themselves in because they are so tired, that’s just so sad to hear. There are so many dangers with someone aiding a large vehicle and not being completely coherent, and drowsy. Hopefully things will look up when D.O.T makes some changes to help these drivers. If it wasn’t for them, we wouldn’t have the many things it take to supply a home, a business, and our economy.

 

Yes, ladies, that is a clue, to get more sleep! Theres a reason they call it beauty sleep.

Sleep helps you restore to your body’s full potential; including weight! Sleep influences the hormones in the body related to hunger. A good night’s rest can improve the chances of successful weight loss.

Adequate rest could play an important role in shedding pounds. It might seem like one more thing added to the long to-do list for losing weight, but paying attention to sleep patterns and getting the recommended amount of shuteye might help with reducing the number on the scale.

According to the National Sleep Foundation 63% of Americans do not get 8 hours of sleep a day and 31% get less then 7 hours on week days. In their 2008 Sleep America Poll, 72% of the respondents were overweight or obese. For, work days, these individuals reported less time in bed than the average weight respondents.

Simply stated, many people are not well rested. This is an even more improtant issue for those struggling to lose weight. Among other health risks, sleep deprivation could contradict weight loss effots by increasing hunger.

Sleep & Hormones

Sleep deprivation influences two hormones that play a major role in appetite. Ghrelin is a hormone that is responsible for increasing appetite. Leptin is a hormone that lets the brain know when the body is full, therefore decreasing appetite.

When sleep deprivation occurs there is a decrease in leptin (the full hormone) and an increase in ghrelin (the appetite hormone). This leads to an increase in appetite overall. It appears taht this can result in hunger and increased food intake the day following a night of too little sleep.

How much?

Adults need 7-9 hours of sleep a night. Unfortunantely, there is no specific number of hours that is considered enough sleep. Several factors, including age and gender, influence how much one need to be well rested. Researching is still being conducted to look more closely at the variations in sleep requirements.

Getting a good nights sleep

The National Sleep Foundation offers these tips to improve the quality and quantity of sleep.

  • Before bedtime choose activities that are relaxing such as reading an enjoyable book or listening to soothing music. Avoid stressful activities such as paying bills or engaging in problem-solving.
  • Avoid alcohol, caffeine, and tobacco products close to bedtime. All can disrupt sleep and influence sleep quality.
  • Eat and exercise at least 3 hours prior to bedtime. This reduces the possible disruption of falling asleep and staying asleep due to digestion, frequent bathroom trips and elevated body temperature.
  • Make an effort to create a sleep-friendly environment. The bedroom should be dark, quiet and cool. Sleep on a supportive mattress and pillows, and decorate in a way that is inviting and free of allergens.

 If losing weight were simple, Spandx would be just another screen name in a S&M chat room. But dieting is complicated: There are even ways to screw it up without even realizing it. For instance, who would ever think that working out in the a.m. or cranking the AC might be the reason you’re not slimming down?  Luckily, once you’ve ID’d these flubs, fixing them is nowhere near as hard as pulling on a pair of control-top hose.

Roadblock No. 1:   You work out at 6 a.m.

And what’s wrong with that? Morning workouts are great- if you go to bed at 10 p.m.  In a recent study in the American Journal of Epidemiology, women who slept seven or more hours a night were less likely to put on weight then women who didn’t. Those who slept only six hours a night were 12 percent more likely to gain substantial weight -33 pounds on average over the course of 16 years! (Women who slept a measly 5 hours had a 32 percent chance of gaining 30 or more pounds). Other studies have linked lack of sleep to a higher BMI and have found that it negatively affects levels of the appetite-regulating hormones ghrelin and leptin.

Detour:  Don’t sacrifice your snooze time- not even for an extra long run. And quality matters more than quantity, so taking a siesta later won’t help. In a 20-minute power nap you don’t get the deep-sleep stages. You need to go throught the cycles of sleep over a few hours to get the restorative rest that allows your body to work properly. Bottom line: You’re better off sleeping through your workout every other day than stumbling to a sunrise Pilates class on too few Z’s.


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