Chrono News

Disrupted Sleep Increases Risk of Death, Especially in Women

Apr. 30, 2021

While it’s important to get seven to eight hours of sleep each night, it’s equally important to ensure you’re getting good quality sleep. This can be more complicated than it seems, because even though you might think you slept soundly through the night, you may have actually experienced sleep disruption in the form of unconscious wakefulness. New evidence finds that disrupted sleep in the form of unconscious wakefulness increases risk of death, particularly among women. This risk can be minimized by practicing good sleep hygiene.

The Dangers of Unconscious Wakefulness

Unconscious wakefulness, also known as cortical arousal, is a normal phenomenon that allows the body to respond to conditions that may put your life in danger while you are sleeping. For example, the condition sleep apnea involves a blockage of the airway during sleep that causes an individual to stop breathing. Unconscious wakefulness allows those who suffer from sleep apnea to become conscious enough during sleep to clear the blockage and resume breathing. External cues including noises, changes in temperature or altering your sleep position can all trigger unconscious wakefulness.

Although unconscious wakefulness does disrupt sleep, more often than not, one does not become fully conscious and aware of the environment when in this state. However, sometimes unconscious wakefulness does result in full awakening, which can create a challenge when trying to get back to sleep. It may take just a few seconds to fall back to sleep, or it may take several minutes or up to a few hours to become relaxed enough to resume peaceful slumber.

Even in cases where unconscious wakefulness doesn’t cause full awakening, periods of interrupted sleep can rob you of several hours of restorative sleep. As a result, you may awaken feeling drained and moody. Disrupted sleep can also result in many of the same effects as insomnia, including a loss of mental clarity, memory problems, depression and an inability to concentrate.

New Research Finds Disrupted Sleep Increases Risk of Death

New research has uncovered an even more important health concern related to interrupted sleep that should be acknowledged. Researchers determined that disrupted sleep increases risk of death when disruptions occur frequently throughout the night.

The study, which was conducted at Australia’s University of Adelaide, involved examining data collected from sleep monitors on both male and female participants ranging in age from 64 to 83. Researchers followed up with each participant at six- and 11-year intervals. In the study, each participants’ arousal burden was recorded; a percentage that represents the number of sleep disruptions/instances of unconscious wakefulness and their duration in a given night.

Results revealed that people with an arousal burden of 6.5 percent or more had an increased risk of dying from cardiovascular disease. That number rose to 12.8 percent for the women in the study. When compared to women in the general public, women suffering from periods of interrupted sleep had nearly double the risk of cardiovascular-related death.

Looking at death from all causes, the risk for women is generally around 21 percent. However, the risk rose to 31.5 percent for women who suffered from disrupted sleep with an arousal burden of greater than 6.5 percent. Comparatively, men with an 8.5 percent arousal burden exhibited a 13.4 percent risk of death from cardiovascular disease and a 33.7 percent risk of death from all causes.

Cardiovascular fatalities aren’t the only risks that people who suffer from disrupted sleep face. Some of the short-term effects of disrupted sleep include increased stress levels, more somatic pain, cognitive and memory problems and decreased productivity. The long-term results of ongoing sleep disruptions include high blood pressure, high cholesterol, metabolic syndrome, obesity, type 2 diabetes and colorectal cancer. Additionally, individuals suffering from frequent sleep disturbances face a higher risk for developing or worsening gastrointestinal disorders. In general, the quality of life for someone who suffers from interrupted sleep will degrade over time.

How Can You Sleep Better Throughout the Night?

Follow these simple tips and you will be well on your way to a better night’s sleep.

Check Your Bedding

If you’re not sleeping well through the night, the first thing you should look at is the comfort of your bedding. If you have an older mattress, it may be time to replace it. Additionally, replace old or scratchy sheets, blankets and comforters with more soothing materials. Many people find that silk or satin is more enjoyable, and helps them sleep better. Your bedding is the one area in your home where you should feel encouraged to spoil yourself.

Eliminate Evening Stimulants

There are many things people do that cause them to feel stimulated in the evenings when they should be focusing more on relaxation. For example, you should stop drinking coffee and other caffeinated beverages at least six hours before going o bed. Additionally, turn your mobile device off one hour before bed to give your brain a break from disruptive blue light. It’s also wise to avoid work-related activities in the evening. Merely thinking about work can cause you to feel more stress, which can adversely affect sleep.

Create a More Relaxing Environment

You should also take steps to eliminate external forces that could cause you to experience sleep disruptions. You can sleep better throughout the night in a cooler environment, so keep your thermostat set at 70 degrees Fahrenheit. If you live in an area in which there’s a considerable amount of noise, such as traffic or police sirens, try wearing earplugs to bed. A sleep mask will also help by keeping sudden flashes of light from awakening you in the night.

Relax Before Bed

The last hour before you go to bed should be spent doing something relaxing. Try choosing an activity or hobby that you enjoy to ensure it will really be relaxing. For example, if you don’t enjoy meditation, forcing yourself to do it will only cause you more stress or anxiety. Instead, take a warm bath, read a book or write in your journal. You can enhance these activities by adding soothing music or scented candles.

If you try these methods and still can’t sleep through the night, consult your doctor. Your sleep disturbances may be a symptom of something else. Your doctor can help you find the cause, and he may be able to recommend a supplement like melatonin to help you relax at night.

How Lack of Sleep Can Contribute to Anxiety

Apr. 27, 2021

The concept of a connection between sleep and mental health has been with us since the days of Hippocrates, the father of modern medicine. The body of evidence proving that sleep affects anxiety continues to expand with researchers demonstrating a link between not getting enough sleep and a decrease in the brain’s fear response regulation abilities.

Disruption of fear response regulation may play an important role in such mental health disorders as anxiety and post traumatic stress disorder (PTSD). This latest research suggests that improving sleep quality may enhance treatment success potentials for these types of conditions.

How Sleep Affects Anxiety

Researchers from Massachusetts General Hospital, Harvard Medical School and the University of Pittsburgh set up a study on sleep and fear regulation that included 154 participants. During the study, researchers employed a standard fear conditioning and extinction process and used an MRI machine to measure brain activity and fear response. The first night participants spent in the sleep lab, they were allowed to sleep according to their usual patterns.

After the fear conditioning and extinction process was complete, the participants were divided into three groups for the second night in the sleep lab. One group was allowed a normal night’s sleep. Another group was permitted to receive just half of their normal amount of sleep, maintaining the first half of their usual sleep schedule. They were kept awake during what would have been the second half of their sleep time on a normal night. The third group was not allowed to sleep at all. The next day, testing was performed to find out how successful the fear extinction process was in the study participants.

According to the results of the study, published in Biological Psychiatry: Cognitive Neuroscience and Neuroimaging, lack of sleep appears to affect fear response regulation in the brain. Those who had a normal, sufficient amount of sleep were successful in extinguishing the fear conditioning. Their brains showed activity related to the regulating of fear in the prefrontal cortex and via the salience network. Those who experienced limited sleep were significantly less successful in overcoming their fear conditioning, displaying little regulatory action in their brains. Interestingly, the group that fared worst was the group that got just half their usual amount of sleep.

From the results, the researchers theorized that it was, in part, the disruption of rapid eye movement (REM) sleep that led to the significant differences in fear extinction success between the three groups, as this sleep stage comes later in the over all sleep cycle. They supported this conclusion by pointing to other studies that indicate that it is during REM sleep that the day’s fears are dealt with via the deconstructing and unlearning of such memories.

Implications for Anxiety and Other Fear Regulation Disorders

Mental health disorders like anxiety and PTSD, typically involve a disruption of the fear response regulation process. Anxiety related disorders are among the most common mental disorders in the world. Anxiety and PTSD are significantly more common in people experiencing regular sleep disruption, such as shift workers, medical workers and military employees. People suffering from insomnia are also at a higher risk for these types of disorders. In fact, insomnia has been clearly associated with an increased risk of depression and anxiety, underscoring the role of sleep quality in mental health.

Anxiety, PTSD and similar disorders can be both debilitating and challenging to treat. Gaining a greater understanding of the role of sleep, specifically the role of REM sleep, in the fear regulation process has the potential to improve treatment success for these types of conditions. Understanding the mechanics of the process can even be used to help reduce the risk of developing such conditions in those more vulnerable to developing such disorders. Improving sleep quality alone has been shown to both improve mental health and reduce the risk of developing anxiety or PTSD.

Improve Sleep Quality for Reduced Anxiety and Better Mental Health

In multiple studies, researchers have established a clear connection between sleep and overall mental health. We live in a stressful world, one that makes round-the-clock demands on many of us. However, to reduce anxiety levels and maintain optimal mental health in the short-term and over the long-term, it is essential to be proactive about sleep quality and quantity.

Chronic, routine disruptions in sleep will have a negative impact on anxiety levels and overall mental health and well-being, contributing to a higher risk of such mental disorders as depression and anxiety. Start working today towards better sleep quality by improving sleep hygiene. Set and stick to regular sleep and wake times. Limit electronic device use in the two hours before bedtime. Be sure to get enough daytime physical activity. These are just a few ways you can actively support a good night’s rest and keep anxiety levels at a minimum.

Melatonin Protects Mitochondria From Deleterious Impact of Coronaviruses

Apr. 19, 2021

New research sheds light on connections between mitochondrial health and performance, melatonin and coronavirus impact, specifically demonstrating how melatonin protects mitochondria, potentially reducing the impact of coronaviruses.

In the study, published by the medical review journal Pharmacology and Therapeutics, researchers found that coronaviruses seem to target the mitochondria and melatonin appears to offer protection against the damage these viruses inflict. The research highlights the fact that in addition to its many other functions within the body, melatonin plays an important role in immune system function.

This deeper understanding of how coronaviruses function on a cellular level and the role of melatonin in mitigating viral damage and preserving immune function may yield more effective Covid-19 treatment options.

Examining Mitochondrial Function

Mitochondria are dual membrane wrapped organelles – specialized structures within a cell responsible for specific tasks – and energy production is one of their primary functions within the body. While aiding in the process of metabolizing food into the energy required for the vast number of bodily processes is a primary mitochondrial function, the mitochondria are also essential to innate immunity processes and the calcium exchange process essential to the regulation of cellular metabolic processes.

Signaling or communication within the immune system is another important mitochondrial function. Mitochondrial dysfunction is connected to a wide variety of diseases, including diabetes and other diseases associated with metabolic disorders as well as diseases associated with inflammation. Mitochondrial dysfunction is also associated with such diseases as Parkinson’s Disease, Alzheimer’s, schizophrenia and bipolar disorder.

The Impact of Coronaviruses on Mitochondria

According to the new research, coronaviruses impact the mitochondria in ways that disrupt its functioning, allowing the virus to replicate more freely. One way these viruses interfere with the functioning of the mitochondria is by interfering with mitochondrial antiviral-signaling proteins (MAVS). These proteins can signal a cell attacked by a virus to self-destruct rather than replicate.

By invading angiotensin-converting enzyme 2 (ACE2) receptors, coronaviruses disrupt the regulatory and energy producing functions of the mitochondria. These disruptions, problematic on their own, also divert mitochondrial energy away from fighting the virus.

How Melatonin Protects Mitochondria

Melatonin is most widely recognized for its role in maintaining a healthy circadian rhythm and promoting the quality sleep essential to good health. However, in the context of how melatonin protects mitochondria, melatonin has a number of important functions.

Long recognized as a powerful antioxidant, as well as for the significant role it plays in the regulation of inflammation, melatonin helps to maintain the structural integrity of the mitochondria via its anti-inflammatory action and its role in regulating cytosolic calcium levels. That anti-inflammatory action is a vital part of preventing the dangerous cytokine storm, a major, out-of-control inflammatory immune response event that can cause organ failure.

According to researchers, melatonin helps to mitigate the damage inflicted by coronavirus via regulatory actions that help maintain cell signaling and support mitochondrial activities, including energy production. Melatonin also has a regulatory role in the mechanical function of the immune system, including the action of natural killer cells. Boosting immune system performance is another way that melatonin serves to protect mitochondrial functions.

Melatonin Levels Decrease With Age

Researchers noted that there may be a melatonin connection to why the coronavirus tends to be more severe in the elderly. As we age, melatonin levels decrease. Naturally, that reduction is going to have consequences. Those consequences can include reduced immune function and decreased mitochondrial health and functioning, impacts that can leave us more vulnerable to the effects of coronaviruses and other health conditions and diseases.

Because this hormone, produced primarily by the brain’s pineal gland, is an essential part of optimal health, it is important to be proactive in maintaining healthy melatonin levels, especially as we move into middle age and beyond.

Maintaining Healthy Melatonin Levels

As revealed in the field of chronobiology, a branch of biological study specializing in natural rhythms, many biological processes and functions take place a specific times of the day. Melatonin production tends to take place at night. Light, as well as the lack thereof, is an important environmental cue for its production. Thus, practicing better sleep hygiene and being more light conscious can help improve your melatonin levels.

Set regular hours for sleeping and waking. Avoid bright lights and light from electronic devices in the evening, particularly during the two hours before bedtime. Be physically active in the morning sun, which serves as a valuable environmental cue for better sleep and better melatonin production.

Diet and the timing of meals is also an important aspect. Eliminate highly processed foods from the diet. Eat foods that enhance melatonin production, such as eggs, fish rich in omega-3 fatty acids, nuts, tart cherries and milk. Set regular times for meals and avoid heavy foods in the evening. A melatonin supplement can help boost levels while you work on the lifestyle changes that can naturally improve melatonin levels.

Potential to Improve Coronavirus Treatment

In light of the more in-depth information about how coronaviruses operate on a cellular level and their impact on the mitochondria, researchers are optimistic that their findings on the role of melatonin in helping to protect the mitochondria can yield more effective treatment for Covid-19. The connection to mitochondrial health adds to the importance of maintaining health melatonin levels.

Cancer and the Circadian Clock: Maintaining Balance for Cellular Health

Apr. 13, 2021

Operating on the approximately 24-hour circadian rhythm that mirrors the earth’s day-night cycle, the circadian clock plays a vital role in regulating the timing of essential bodily processes. As such, the circadian clock is tightly connected to human health. Chronic circadian rhythm disruption, such as that typically experienced by shift workers, significantly increases the risk of cancer, leading to such disruption being classified as a carcinogen. For optimal cellular function and health, it is essential to preserve a healthy circadian rhythm.

How Cancer And the Circadian Clock are Connected

Researchers have found significant links between cancer and the circadian clock. These links fall loosely into two groups: increased risk of developing cancer and how well cancer treatments actually work in the fight against the disease. Disruptions to the circadian rhythm impact both cancer risk and treatment effectiveness, according to the results of numerous studies.

The connection between the circadian clock and cancer lies in the role that the circadian clock plays in the function and health of cells. Circadian rhythms are powerful drivers of physical processes, all the way down to the cellular level, with even the functioning of individual cells influenced by circadian rhythms. The circadian clock functions as a master clock, synchronizing the timing functions of all of the body’s individual body clocks, keeping multiple highly complex systems working together as an integrated whole in support of overall health and well-being.

There are a number of ways that disruptions impacting the circadian clock contribute to increased cancer risks. Study results have shown that circadian rhythm disruption is associated with dysfunction in genes that suppress tumor development and growth. Circadian rhythms impact each stage of the cell life cycle, including division and replication, with disruptions potentially having a negative impact on these processes. Chronic circadian disruption can impact hormone production and metabolism, both of which rely on precisely timed chemical reactions, increasing the risk of hormone-related cancers, including breast cancer.

Researchers are finding that, when it comes to treating cancer, there are also links between the circadian clock and how well cancer drugs work. Circadian rhythm disruption can decrease the efficacy of cancer treatments by contributing to poor cell function, decreased immune system response and sub-par metabolic system function. Another point of connection between the circadian clock and cancer treatment lies in the element of timing. There is a growing body of evidence that shows the timing of anti-cancer medicines can impact how well they work. Taking medications with a deeper understanding of the diurnal activity pattern of cells can yield better, more efficient results.

Chronotherapy Holds Potential Benefits for Cancer Treatment

Chronobiology is a field of biology focused on the natural rhythms, patterns and timing that support biological functions. This biological field has a broad array of medical applications, often described by the term chronotherapy, with the most familiar being the treatment of sleeping disorders. With the increased body of knowledge surrounding the impact of circadian rhythms on physical functioning and health, the use of chronotherapy in devising treatment plans for other ailments and diseases has expanded to include cancer treatment.

Planning the timing of anti-cancer medications to take advantage of the body’s natural rhythms has shown promise. For example, planning medication use according to peaks and valleys of cellular activity, such as cell growth and repair, DNA repair and metabolic function, can allow those drugs to better achieve their medical goals and potentially reduce the negative impact of drug side effects. Working with a person’s individual circadian rhythm allows treatment to be specifically customized to the individual patient; something that can have a positive impact on treatment success rates.

Chronotherapy can also be used to help restore a more balanced, healthier circadian rhythm. This, in turn, can help strengthen immune response and activate tumor fighting killer cells. Using the information chronobiology provides about the mechanics and timing of metabolism to create a chronotherapy based nutrition plan can be a valuable part of supporting a healthy circadian rhythm, a strong immune system and overall cellular health and functioning, all of which are essential to cancer treatment success.

Protect Your Circadian Clock and Your Health

A healthy circadian rhythm is the key element in protecting the functioning of your circadian clock. By protecting the functioning of your circadian clock, you help protect your health. Establish regular waking and sleeping times, going to bed and getting up at the same time daily, even on days off from work.

Light, physical activity and food intake are among the most important cues for your circadian rhythm. Keep your meal times regular and avoid heavy evening meals, especially within two hours of bedtime. Eat nutritious, whole foods and avoid highly processed foods. Get enough physical activity daily, making a special effort to get some of that activity outside in the morning sun.

Understanding the Link Between Melatonin and Heart Disease

Apr. 07, 2021

While most people rightfully look at melatonin as a hormone that is instrumental in regulating sleep cycles, its benefits stretch well beyond getting a good night of rest. Recent research into melatonin and heart disease has provided more clues as to how melatonin can help to negate some of the risks of heart disease. This hormone could be the key for some people in managing a host of risks and illnesses associated with cardiovascular issues.

Understanding Cardiovascular Disease

Cardiovascular disease (CVD), otherwise known as heart disease, is the most common cause of death worldwide. It is now estimated that over 17 million deaths occur yearly as a result of cardiovascular disease. This term covers a wide spectrum of health issues, including general heart disease, heart attack, heart failure, stroke, arrhythmia of the heart and heart valve issues.

Risk Factors and Symptoms of Cardiovascular Disease

There are several risk factors that may increase the odds that you develop CVD. The older that you are, the more likely that you are to start exhibiting signs of heart disease. Genetics can also play a role in contributing to the incidence of high blood pressure and the corresponding onset of heart disease.

While you cannot control your age and genetic risk factors, you can control the lifestyle choices that raise the odds that you develop CVD. This includes the use of tobacco, drinking too much alcohol, eating a diet too high in saturated fat and cholesterol and not getting enough physical exercise.

Now that you know the risk factors associated with CVD, let’s take a look at the symptoms of this often deadly disease. The most commonly reported symptoms of heart disease include chest pain and pressure, shortness of breath, numbness and weakness in the arms and legs, dizziness, lightheadedness and swelling in the lower extremities. You should always seek medical help immediately if you notice any of these acute symptoms of heart disease as it can be the sign of an impending heart attack.

Link Between Melatonin and Heart Disease

Because of its far-reaching effects, everyone would be wise to consider what they can do to help to prevent the onset of CVD. The promising news is that because of its prevalence, there has been an astounding amount of research that has gone into understanding CVD and how to mitigate its effects.

One of the most encouraging pieces of research surrounds the link between melatonin and heart disease. Melatonin is a hormone naturally produced by the body. However, it is also possible to introduce melatonin into the body in supplement form. Recent studies continue to support the idea that melatonin can be used both as a preventative measure and as an adjunct treatment for CVD.

The heart is vulnerable to damage from chemicals in the environment or other diseases, such as diabetes. However, melatonin has been shown to be able to protect the heart against some of these strikes, particularly when it comes to damage that occurs at the mitochondrial level throughout the body.

In addition, melatonin has been shown to be helpful in regulating blood pressure. It is normal for an individual’s blood pressure to fluctuate throughout a 24-hour day-night cycle. Scientists have discovered that people who see a greater dip in blood pressure overnight tend to have a lower death rate attributed to cardiovascular issues. The use of melatonin supplements can encourage the nocturnal dip in blood pressure. In turn, this regulation of blood pressure promotes good heart health.

By offering protection against oxidative stress, melatonin can also guard the heart against further injury during a heart attack event. Furthermore, the anti-inflammatory properties of melatonin may deliver protection from extensive cell damage that typically occurs after a heart attack or a stroke.

Conflicting Data Relating to Antioxidant Abilities of Melatonin

It is important to note that there is conflicting data relating to the ability of melatonin to offer cardiovascular protection because of its antioxidant properties. While scientists are certain that melatonin can improve the outcome in heart attacks and other cardiovascular events, it seems that this is not necessarily because of its antioxidant abilities.

A 2019 study in rats demonstrated that the protective abilities that melatonin provides the heart are a result of its antiarrhythmic action and not the antioxidant properties. Understanding both the benefits and the limitations to the role that melatonin may play in the prevention and treatment of CVD is crucial in knowing how to best use it for health gains.

The Bottom Line on Melatonin and Heart Disease

The bottom line is that melatonin may play an instrumental role in helping to ward off cardiovascular disease. Because melatonin has been proven to be extremely safe, it is worth exploring how this supplement may be able to boost your overall health while also regulating your sleep cycle. With so many health benefits credited to melatonin, it is worth your time to do more research to understand the various ways that you can improve your health and well-being by supporting healthy melatonin levels in your body.

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Disrupted Sleep Increases Risk of Death, Especially in Women

The Dangers of Unconscious Wakefulness

New Research Finds Disrupted Sleep Increases Risk of Death