#sleep restriction

[chadmmc]

Why Sleep Restriction, Not Sleep Hygiene, Is the Fix for Your Insomnia

Sleep restriction may be the most effective standalone insomnia treatment, but experts say almost no one tries it on their own.

[bbn24tv]

Sleep restriction may amplify anger, frustration: Study

Sleep restriction may amplify anger, frustration: Study

Aug. 29, 2020, 2:51 p.m.

New York: Feeling angry these days? Sleep deprivation might be the reason, which according 

researchers amplifies anger and frustration.

For the study, published in the journal SLEEP, the research team analysed daily diary entries from 202 college students, who tracked their sleep, daily stressors, and anger over one month.

Preliminary results show that individuals…

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[bettersleepguys-blog]

Bed/Sleep Restriction and improving your sleep efficiency score

Bed/Sleep Restriction and improving your sleep efficiency score

Frequently lying in bed when you are awake can become a bad habit that may lead to poor sleep. For example: if you lie in bed for 8 hours, but only get 5 hours of sleep, it can lead to negative sleep conditioning. After days, weeks, months or even years of this repetitive sleep pattern, you can become conditioned to poor sleep efficiency, which is the ratio of total time spent in bed to total…

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[realizehealth]

Why Shift Workers Might Gain Weight

Sleep restriction and circadian rhythm disruption has been found to influence insulin-mediated glucose uptake. 

Numerous longitudinal studies have reported positive correlations between the sleep disruption and circadian rhythm dysfunction (greater or less than 24 hour days) commonly experienced by shift workers, and the incidence of obesity and type II diabetes. 

Seeking clarification on this issue, Boston researchers have recently published a study exploring the metabolic effects of sleep restriction and circadian rhythm disruption.

Participants were asked to participate in 3 circadian rhythm-altering sleep patterns. 

Initially, participants were subjected to several days of sufficient sleep within normal circadian patterns to form baseline data. Following this initial period, participants were subjected to 3 weeks of circadian and sleep disruption enforced through sleep restriction (5.6 hours of sleep per 24 hours) in dim light. The participants concluded the study with a recovery period characterised by 10 hours sleep per night, in order to restore normal circadian rhythms.

Within the 3 week sleep restricted period, researchers measured participants’ postprandial (after feeding) and fasting serum glucose and insulin concentrations.

Following the ingestion of a standardised meal, researchers found a significant inhibition of postprandial insulin secretion, accompanied by a significant elevation in blood glucose levels. Measuring fasting serum glucose and insulin concentrations, researchers found a significant reduction in fasting insulin concentrations, whilst fasting glucose was significantly lower only in their equivalent morning (offset due to the forced 28 hour days), and returned to baseline levels throughout the day.

There were no significant differences found between older and younger participants, nor in serum cortisol, ghrelin or leptin levels.

The metabolic dysfunction arising throughout the sleep restricted period was restored during the 9 days of sleep restoration.

This research contributes to a greater understanding of mechanisms underlying the increased incidence of obesity and Type II Diabetes in sleep restricted populations, such as shift workers.

[sleep-pressure]

Day #19: Sleep and Habits

I've said it before in the past 19 days, but will have to repeat it again: the more I control the sleep window - by going to bed and raising at set times, slightly narrower than I need - the quality of the sleep then becomes an issue of thoughts and other behaviours, namely:

Worrying (report this morning that we worry for an average of 36 minutes a day; that works out as nine days a year)

Eating habits: comfort eating, chocolate, reaching for sugary foods to boost energy

Overworking: always needing to be doing something

Overreliance on mental habits for stimulatio: I only have mental activities, no physically creative activities... or not enough... need to expand these: yoga, running, meditation

Not enough laughter, love, community

And my sleep will not keep improving unless I tackle these thoughts and behaviours along with the sleep restriction therapy. I imagine this is what I will do in the weeks beyond this initial four-week period.