Children Need More Sleep to Prevent Obesity, Diabetes

Children who get more sleep are more likely to weigh less and avoid metabolic factors that predispose them to obesity, diabetes, and cardiovascular disease, according to a new study. If your children are getting less than 9 hours of sleep per night, they need more.

Catch-up sleep on weekends lowers obesity risk

Parents can recognize when their children do not get enough sleep, because they may be cranky and less alert. Research shows that insufficient sleep among children can result in behavior problems, poorer performance on cognitive tests, and more injuries.

An earlier study from the University of California reported that a lack of adequate nighttime sleep among infants and preschool children was a significant risk factor for obesity later in childhood. Inadequate sleep is also known to weaken the immune system and make people more susceptible to infections.

A new study by investigators at the University of Chicago and published in Pediatrics shows an association between insufficient sleep and obesity and other metabolic problems. One major finding was that children ages 4 to 10 who got the least amount of sleep and who had the most irregular sleep schedules were greater than 4.4-fold more likely to be obese.

David Gozal, MD, of the University of Chicago, and his research team evaluated 308 healthy children over a one-week period. The children wore wrist actigraphs to record their sleep duration and patterns.

Researchers found that the children averaged about eight hours of sleep per night, regardless of day of the week or the child’s weight. The recommended amount is 9 to 10 hours.

Among other findings was that less sleep (about 6.5 hours) and irregular sleep patterns were associated with altered levels of insulin, low-density lipoprotein (LDL) cholesterol, and C-reactive protein (an indication of inflammation and cardiovascular risk). The authors concluded that “the longer and more-stable sleep duration is, the less likely a child is to manifest metabolic dysfunction.”

On the upside, children who got extra sleep on the weekends lowered their risk of obesity to less than 2.2-fold. Overall, the study results indicated that children who consistently get 9 to 10 hours of sleep on both weekdays and weekends have the healthiest metabolic profile.

If you are a parent who would like to help your children get more sleep to ward off obesity, diabetes, and other health problems, you can find some help online. The National Sleep Foundation offers tips for kids, as does WebMD with Sleep Tips for Kids.

Sleep Slide-Rule improves children’s understanding of the importance of sleep

Children and Sleep

Over the past decade, children have been going to bed later and sleeping less. This can be attributed, in part, to a lack of awareness in the community concerning sleep need in children and how the amount of sleep a child should get each night is dependent on one’s age. The Sleep-Side Rule is found to be an effective classroom tool that improves children’s understanding of the relationship between age and sleep need, according to a research abstract that will be presented Monday at SLEEP 2007, the 21st Annual Meeting of the Associated Professional Sleep Societies (APSS).

The study, conducted by Kurt Lushington, PhD, of the University of South Australia, was based on a demonstration Sleep Slide-Rule unit manufactured for use in the classroom. It consisted of a top bar to indicate bedtime, a movable center rule with a key to indicate sleep need for the age bands three-to-five years, five-to-12 years, and 12-18 years, and a bottom bar displaying the appropriate wake-up time range according to age. The aid was used as part of a lesson plan on sleep in a group of nine-to-11-year-olds.

Responses from teachers and children indicated that the Sleep Slide-Rule concept was instructive and functional. Examples of responses include the following:

 

• “You need between 10-11 hours of sleep.”
• “You need to change your bedtime if you are getting up early.”
• “We now know what ‘school night’ means.”
• “I need a lot more sleep than I normally get.”
• “I didn’t know you needed so much sleep.”
• “You don’t need as much sleep when you are older.”
• “Bedtime and going to sleep time are different.”
• “Sleep is really important to you as a human being.”

 

Dr. Lushington points out that better sleep not only equals better learning, but also better health.

“Children sleep less than they did 20 years ago and substantially less than 50 years ago. We know sleep is important for health and learning, but the importance of sleep and how to maintain healthy sleep habits has disappeared from our consciousness,” said Lushington. “We teach our children about diet, exercise, drugs and much else about health, but little about the importance of a health-related behavior that takes up one-third or more of our children’s lives, namely, sleep.”

Dr. Lushington notes that “doing” is a good way for children to learn, and that the Sleep Slide-Rule makes physical the inter-relationship between bedtime, sleep need and wake-up time.

“Children are great advocates for healthy living. If they are taught the importance of sleep, and the parents are included as well, they will make the changes for themselves.”

Experts recommend that children in pre-school sleep between 11-13 hours a night, and school-aged children between 10-11 hours of sleep a night.

Your child should follow these steps to get a good night’s sleep:

 

• Follow a consistent bedtime routine.
• Establish a relaxing setting at bedtime.
• Get a full night’s sleep every night.
• Avoid foods or drinks that contain caffeine, as well as any medicine that has a stimulant, prior to bedtime.
• Do not go to bed hungry, but don’t eat a big meal before bedtime either.
• The bedroom should be quiet, dark and a little bit cool.
• Get up at the same time every morning.

 

Parents who suspect that their child might be suffering from a sleep disorder are encouraged to consult with their child’s pediatrician, who will refer them to a sleep specialist.

Americans Urged To Take Measures Against Sleep Deprivation

For 70 million adults bothered by irregular sleep patterns or chronic sleep disorders, their time awake likely reflects the effects of an inadequate amount of rest, from decreased productivity and lack of concentration to an inability to handle stress. As we prepare to spring forward and many work to adjust to an hour less of sleep, experts at Northwestern Memorial’s Sleep Disorders Center emphasize the importance of starting and maintaining good sleep habits to ensure a full night’s rest.

The effects of sleep deprivation

Irritation, slowed thinking and reacting abilities and memory difficulty are some of the more noticeable and immediate effects of sleep loss. According to research from the National Sleep Foundation, more than half of American employees report that drowsiness on the job interferes with their work performance.

Sleep deprivation has also been linked to serious health issues such as obesity, diabetes, cardiovascular complications and a weakened immune system. A natural cycle of sleep and wakefulness helps to control body functions such as metabolism, hormone levels, and blood pressure. Prolonged sleep loss can throw these functions off balance and thus place a person at a higher risk for developing health problems.

“Many people mistakenly assume that the only consequence of sleep deprivation is a feeling of drowsiness,” says Phyllis Zee, MD, director of the Sleep Disorders Center. “Sleep loss and poor sleep quality have far-reaching consequences that can take a toll on a person’s health and overall well-being.”

The science behind sleep needs

The number of hours needed for sleep depends on individual factors and can vary from seven to nine hours. Dr. Zee explains that while there is no set amount of hours of sleep that applies to all, there are important sleep factors that affect everyone: a basal sleep need, which is the amount of sleep needed on a regular basis for optimal performance, and a sleep debt, which is the accumulated amount of sleep lost to poor sleep habits and inadequate rest. Basal sleep is constantly needed to “pay down” a sleep debt.

“Your basal sleep need may change over time, so pay attention to signs that you may require more sleep than you’ve needed in the past to be well-rested the next day,” says Zee.

Set the stage for falling asleep

For many, a lack of quality sleep stems from getting off to a rough start at bed time. As research shows many Americans’ standard work schedules now average nine to 10 hours, the day’s challenges and stress may mean that falling asleep quickly may not come easy.

“Often times, we’re so wired from a busy day at work or the day’s activities, that we carry our energy and thoughts into bed,” says Lisa Wolfe, MD, a sleep medicine specialist. “This can throw off your body’s clock, preventing it from differentiating between waking and sleeping hours.”

Dr. Wolfe explains that the ideal atmosphere for falling asleep extends beyond lying in bed with the lights turned out. She shares the following interesting insights into some methods for turning off your brain to fall asleep quicker and wake up well-rested:

* Maintain a regular bed-time – Setting your internal clock to a consistent bed time helps your body auto-start the sleep process accordingly.

* Work up a sweat – exercise can give your body something to rest from and help you stay asleep at night. To allow enough wind-down time, it’s best to complete exercise at least two hours before going to bed.

* Steam up to cool down – The drop in your body’s temperature after taking a hot shower and entering a cooler room is a process that naturally mimics day and night, and may help guide you to sleep.

* Put your thoughts to bed – Jot down your to-do list for the next day and keep it near the bed to avoid racing thoughts that can prevent you from falling and staying asleep. Dr. Wolfe also suggests keeping a “worry diary” to help evaluate thoughts and concerns that keep you from getting a good night’s rest.

* Lose interest – Avoid activities such as going online or watching TV that will hold your interest and keep you engaged in concentration. Doing or reading something that you find mindless in a dimly lit area may help you feel sleepy.

Dr. Wolfe cautions against the use of certain over-the-counter drugs at bed time, such as cold pills containing pseudoephedrine, a decongestant that acts as a stimulant. Likewise, avoid caffeine during the evening and heavy late-night meals.

If sleep doesn’t come naturally despite trying different methods, speak with your physician to determine the cause of sleep loss and regain control over your ability to be well-rested.

“Unfortunately, many people suffering from sleep loss hesitate to talk with their doctors because they don’t think their problem is serious enough,” says Dr. Zee. “However, delaying medical attention for a possible chronic sleep problem can lead to serious consequences, so it’s crucial to address any issues and work towards treatment that will get you on the path to better sleep.”

Inspire Medical to Test Implanted Device for Sleep Apnea

According to the National Institutes of Health, about 12 million Americans suffer from sleep apnea, a potentially life-threatening condition. CPAP machines are prescribed for most to control symptoms, but many find them cumbersome and uncomfortable, leading many to be noncompliant with treatment. Inspire Medical Systems is testing an implanted device that stimulates the nerves in the tongue, opening the airways during sleep for better breathing.

Common Cause of Sleep Apnea is Tongue Relaxation

The most common type of sleep apnea is obstructive sleep apnea (OSA). During sleep, the airway collapses and the blockage causes shallow breathing or breathing pauses. One common cause is a relaxation of the tongue that causes it to cover air passages. Breathing pauses can last from a few seconds to minutes and often occur 5 to 30 times or more an hour. OSA is more common in people who are overweight, but it can affect anyone, even children.

Read: Sleep Apnea Reduces Good Cholesterol Levels

Untreated sleep apnea can increase the risk of high blood pressure, arrhythmias, heart attack, heart failure, stroke, obesity and diabetes. Due to inadequate sleep, sleep apnea can also increase the chance of having a work-related or driving accident.

Inspire Medical Systems, based in Minneapolis MN, has developed a new device that works by stimulating the hypoglossal nerve in the tongue with a mild electrical current, causing the muscle to constrict. The small pacemaker-like device is implanted under the skin near the collarbone and a wire attached to the hypoglossal nerve. A sensor at the diaphragm detects when a patient takes a breath, signaling the implant to send a current.

The power of the current will be adjusted so that the nerve is stimulated just enough to keep the tongue from falling backward during sleep, thus not blocking the airway, but not too much as to cause the tongue to stick out. Patients can turn on the device at bedtime with a remote control and preset the device to turn on and off at certain times.

Read: Sleep Apnea Causes Memory Loss

Inspire plans to begin enrolling 100 sleep apnea patients in January for a key study to see if their hypoglossal nerve stimulation implant device will work. Two other US competitors have also announced small-scale testing. Potential patients will be required to undergo a special exam to determine if tongue collapse is the true cause of the apnea.

Until approved for use, patients with obstructive sleep apnea should work with their healthcare providers or a sleep specialist to find the best CPAP machine for their individual needs. Continuous Positive Airway Pressure machines are today’s undisputed best treatment, but as many as 30% of patients discontinue use because of masks that fit poorly or other reasons such as a feeling of claustrophobia.

Restless Leg Syndrome Interrupts Sleep for Fibromyalgia Patients

Researchers find that adults with fibromyalgia are 11 times more likely to suffer from restless leg syndrome (RLS) compared to individuals without the disease. The findings suggest treatment could help sleep and improve quality of life for adults diagnosed with the condition.

Dr. Nathaniel F. Watson, associate professor of neurology at the University of Washington in Seattle, Washington who contributed to the study says, “Sleep disruption is common in fibromyalgia, and often difficult to treat. It is apparent from our study that a substantial portion of sleep disruption in fibromyalgia is due to restless legs syndrome.”

The study was led by Dr. Mari Viola-Saltzman of Loyola University Medical Center in Maywood, Ill. The team of scientists studied 172 people with fibromyalgia – 93 percent were female, with an average age of 50. They were compared to 63 healthy individuals with an average age of 41 years.

Sleep Problems more Severe with Fibromyalgia and RLS

Restless legs syndrome is characterized by the urge to move the legs, especially at night. The result is lack of sleep and worsening fatigue that already accompanies fibromyalgia.

The study looked at the prevalence of restless leg syndrome among in 172 people diagnosed with the disease. The researchers used the Pittsburgh Sleep Quality Index, Insomnia Severity Index and Epworth Sleepiness Scale to evaluate sleep disturbance among participants with RLS.

The authors note the study does not show fibromyalgia causes RLS, but the two diseases share similar sensory pathways that regulate the neurotransmitter dopamine. Exercise improves restless leg syndrome and also improves fibromyalgia. Another overlap could be the use of antidepressants prescribed for fibromyalgia treatment that can induce RLS.

The results show that sleep problems were more severe among fibromyalgia patients who also have Restless Leg Syndrome. The authors suggest clinicians routinely screen fibromyalgia patients for symptoms of Restless Leg Syndrome that is treatable and can “potentially improve sleep and quality of life…”

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