Sleep Archive

The American College of Physicians recommends cognitive behavioral therapy for insomnia (CBT-I) as a first line of defense for chronic insomnia, instead of sleep medications.

Just about every new parent has wrestled with the idea of whether to comfort a baby who cries during the night or whether to let him or her “cry it out.” A recent study adds more evidence to what researchers (and our own parents and grandparents) have long known: It’s okay to let your baby cry it out. It won’t harm them — and you’ll get a much better night’s sleep, too!

Many people cite a lack of “motivation” or “willpower” as the reason that overweight people can’t control their eating habits. But a wealth of evidence has come to light that obesity is linked to insufficient sleep. Most recently, an experimental study has found that restricted sleep can increase the levels of brain chemicals that make eating pleasurable. Could it be that insufficient sleep makes the brain addicted to the act of eating?

Ask the doctor

Q: I have always had difficulty sleeping. Since I have taken to heart the advice for good sleep habits, I think I'm sleeping better, but I'm not sure. I'm in bed about 8.5 hours, but am often restless and get up to go to the bathroom a couple of times during the night. Is there a way to compute how much sleep I'm actually getting?

A: Adequate sleep is an important part of health. While the exact amount needed to maximize health and wellness is not totally clear, many experts recommend around seven to nine hours per night. Adequate sleep is associated with memory, improved mood, better weight control, improved diabetes control, greater resistance to colds, and fewer accidents.

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Ask the doctor

Q. I have difficulty falling asleep, and melatonin has not worked. I want to avoid medications and I have read magnesium supplements can help. Should I try them?

A. Magnesium is an important element in many biological functions, including nerve and muscle function, so it is often proposed as a natural treatment. It has gained some acceptance as a preventive treatment for migraine headaches, but there is not strong scientific evidence for its use with insomnia.

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Devices to treat nighttime breathing problems may help lower blood pressure and reduce the harm to your heart.

Peaceful slumber is often a pipe dream for people with obstructive sleep apnea. More than 25 million Americans have this problem, in which the tongue or throat tissue temporarily blocks the airway during sleep. The resulting pauses in breathing (called apneas) lead to explosive snoring or gasping for breath—sometimes more than 30 times per hour.

According to an estimate from the Institute of Medicine, up to 20% of all motor vehicle crashes are related to drowsy driving. A panel of experts recently concluded that anyone who has slept less than two hours in the previous 24 hours is not fit to drive. This is only a rough guideline, however, because the relationship between sleep and safe driving is complex. (For example, a pre-existing sleep debt and driving at night increase the effects of drowsiness.) In general, driving while sleep-deprived is a dangerous undertaking for you — and others on the road with you.

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Research we're watching

People who sleep too much or too little may be more likely to have early signs of heart disease, according to a study of more than 47,000 apparently healthy young and middle-aged adults.

The study volunteers filled out sleep questionnaires and underwent tests to assess the arteries in their hearts and legs. Researchers found that people who slept for nine or more hours per night had more calcium buildup in their heart artery walls and stiffer leg arteries than those who slept seven hours per night. These early signs of heart disease were also more prevalent in people who logged five or fewer hours of sleep per night and in people who reported poor sleep quality.