What is the best time in a day to exercise? The morning or the evening?

New research on physical activity and sleep architecture being presented at the 58th Annual Meeting of the American College of Sports Medicine and the 2nd World Congress on Exercise is Medicine may finally answer that age-old question. For the best sleep, researchers say, work out in the morning.

“Insufficient sleep threatens our country’s health by contributing to chronic diseases, such as diabetes, cardiovascular disease and obesity,” said Scott Collier, Ph.D., FACSM, lead author of the study. “Exercise is proven to improve the quality of sleep, and our team wanted to see if the timing of exercise could maximize these benefits.”

Researchers with Appalachian State University studied the effects of exercise timing on the sleep patterns of six male and three female subjects. Each subject visited the lab on three separate occasions at pre-determined times – one at 7 a.m., one at 1 p.m. and one at 7 p.m. – for 30 minutes of treadmill exercise. At night, subjects wore a sleep-monitoring headband to measure sleep stage time and quality of sleep. Read the rest of this entry

Myths or the “old wives tales” about sleep are sure not new or you too but the incorrect information can be serious and even dangerous. The National Sleep Foundation has compiled a list of ten most common myths about sleep, and the facts that dispel them.

1. Snoring is a common problem, especially among men, but it isn’t harmful.

Although snoring may be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. The breathing pauses reduce blood oxygen levels, can strain the heart and cardiovascular system, and increase the risk of cardiovascular disease. Snoring on a frequent or regular basis has been directly associated with hypertension. Obesity and a large neck can contribute to sleep apnea. Sleep apnea can be treated; men and women who snore loudly, especially if pauses in the snoring are noted, should consult a physician.

2. You can “cheat” on the amount of sleep you get.

Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to “pay back” if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road. Read the rest of this entry

If you are having problems sleeping, the National Sleep Foundation suggests the following to improve your sleep:

• Set and stick to a sleep schedule. Go to bed and wake up at the same times each day.
• Expose yourself to bright light in the morning and avoid it at night. Exposure to bright morning light energizes us and prepares us for a productive day. Alternatively, dim your lights when it’s close to bedtime.
• Exercise regularly. Exercise in the morning can help you get the light exposure you need to set your biological clock. Avoid vigorous exercise close to bedtime if you are having problems sleeping.
• Establish a relaxing bedtime routine. Allow enough time to wind down and relax before going to bed.
• Create a cool, comfortable sleeping environment that is free of distractions. If you’re finding that entertainment or work-related communications are creating anxiety, remove these distractions from your bedroom.
• Treat your bed as your sanctuary from the stresses of the day. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.
• Keep a “worry book” next to your bed. If you wake up because of worries, write them down with an action plan, and forget about them until morning.
• Avoid caffeinated beverages, chocolate and tobacco at night.
• Avoid large meals and beverages right before bedtime.
• No nightcaps. Drinking alcohol before bed can rob you of deep sleep and can cause you to wake up too early.
• Avoid medicines that delay or disrupt your sleep. If you have trouble sleeping, ask your doctor or pharmacist if your medications might be contributing to your sleep problem.
• No late-afternoon or evening naps, unless you work nights. If you must nap, keep it under 45 minutes and before 3:00 pm.

Americans report very active technology use in the hour before trying to sleep. Almost everyone surveyed, 95%, uses some type of electronics like a television, computer, video game or cell phone at least a few nights a week within the hour before bed. However, baby boomers (46-64 year olds), generation X’ers (30-45 year olds), generation Y’ers (19-29 year olds) and generation Z’ers (13-18 year olds) report very different technology preferences.

About two-thirds of baby boomers (67%) and generation X’ers (63%) and half of generation Z’ers (50%) and generation Y’ers (49%) watch television every night or almost every night within the hour before going to sleep.

“Artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour—making it more difficult to fall asleep,” says Charles Czeisler, PhD, MD, Harvard Medical School and Brigham and Women’s Hospital. Read the rest of this entry

 The 2011 Sleep in America® poll released today by the National Sleep Foundation (NSF) finds  that 43% of Americans between the ages of 13 and 64 say they rarely or never get a good night’s sleep on weeknights. More than half (60%) say that they experience a sleep problem every night or almost every night (i.e., snoring, waking in the night, waking up too early, or feeling un-refreshed when they get up in the morning.)

About two-thirds (63%) of Americans say their sleep needs are not being met during the week. Most say they need about seven and a half hours of sleep to feel their best, but report getting about six hours and 55 minutes of sleep on average weeknights. About 15% of adults between 19 and 64 and 7% of 13-18 year olds say they sleep less than six hours on weeknights.

“This poll explores the association between Americans’ use of communication technologies and sleep habits,” says David Cloud, CEO of the National Sleep Foundation. “While these technologies are commonplace, it is clear that we have a lot more to learn about the appropriate use and design of this technology to complement good sleep habits.”

SleepApneaDisorder/[Press Release]/- Atlanta, GA (Vocus) October 6, 2010/Snoring is a sleep depriving problem affecting 40% of men and 23% of women according to the National Sleep Foundation. Many couples sleep apart due to loud, habitual snoring. This can lead to a lack of intimacy and disharmony in the relationship. These problems lead many people to seek out snoring cures that are safe, effective, and permanent. These treatments and more are offered from the finest board-certified physicians in the country at the new location of the Atlanta Snoring Institute. Located in Stockbridge, GA, the new office is a twenty minutes drive from downtown Atlanta, conveniently offering snoring and sleep apnea treatment to residents living south of the metropolitan area. Read the rest of this entry

SleepApneaDisorder/[Press Release]/- Atlanta, GA (Vocus) September 1, 2010/ Snoring is a sleep depriving problem affecting 40% of men and 23% of women according to the National Sleep Foundation. Many couples sleep apart due to loud, habitual snoring. This can lead to a lack of intimacy and disharmony in the relationship.

Snoring can be a sign of a serious medical problem called obstructive sleep apnea. Not everyone that snores has OSA; but everyone with OSA snores. People with untreated obstructive sleep apnea have a much greater risk of high blood pressure, heart attack, stroke and even automobile accidents. With the Pillar Procedure Atlanta Snoring doctors are able to effectively treat sleep apnea and snoring. Read the rest of this entry