• Difficulty falling asleep or staying asleep (i.e., taking more than 30 minutes to fall asleep, or being awake for longer than 30 minutes during the night.)
• Lack of restorative sleep
• Daytime symptoms such as fatigue, trouble concentrating, and mood disturbances

According to Dr. Charles Morin, psychiatry professor at Laval University, “It’s surprising to see that so many people experience insomnia symptoms, but relatively few of them are actually doing something about it, like seeking professional help.” In this particular study, which involved over 2000 participants, only 13 percent of the 40 percent with sleep difficulties had addressed the issue with their healthcare provider.

The fact that only a handful of those who suffer from sleep disorders seek help is troublesome. On the contrary, the study found that most insomniacs self-medicate, using natural products, over-the-counter drugs or alcohol in an effort to get some sleep. Dr. Morin explained that the high rate of insomniacs self-medicating is worrisome, as many of the products they use are not regulated by Health Canada.

Sustained insomnia treatment requires professional help. In most cases, individuals require a combination of medication with cognitive behavioural therapy – a treatment that uses psychological and behavioural methods such as relaxation techniques and education – to fully treat insomnia and restore normal sleep patterns.

When left untreated, insomnia can lead to a range of more devastating disorders including depression, diabetes, and heart disease. If you experience any of the insomnia symptoms detailed in this blog, ask your physician about consulting a sleep specialist. Wake-up! The reality is that insomnia does not go away on its own and cannot be ignored.

According to the Canadian Medical Association, about one quarter of Canadians are losing sleep over financial worries. Many of these worries pertain to potential job loss, companies downsizing, and a downturn in the stock market. There are several resources available that can help reduce this kind of stress. Financial planners and credit counselors can provide sound advice, and even healthcare professionals are becoming more aware of the impact of financial stress on health.

When we are stressed, we produce a hormone called cortisol in greater amounts. Normally, a surge of cortisol in the morning helps people to get out of bed and start the day as part of the body’s normal circadian rhythm. However if cortisol levels fluctuate during the day and night because of increased stress, it will negatively impact our normal sleep patterns.

No matter what the stressor is, it is always a good idea to consult a sleep specialist if you frequently experience insomnia. They can help you to determine the root cause of your insomnia – whether it be financial stress or an underlying sleep disorder – and help you get the treatment you’ll need to get back to sleep.

Here are several tips from sleep experts for those suffering from sleep loss due to financial stress:

• Don’t look at the clock during the night – it will only make you worry even more if you know you’re not getting enough sleep
• Avoid drinking alcohol or caffeine close to bedtime
• Try to stick to a regular sleep schedule – go to bed and wake up at the same time each day
• Don’t use the computer right before bed, especially to view stock market reports or sports scores – it turns out that a simple stressor such as  seeing that your team lost can impact sleep
• Exercise and maintain a healthy diet
• Remember to take time for yourself -whether it’s watching a movie, visiting a gallery or museum, or reading at your favourite coffee shop.
• Dr. Elliott Lee, a sleep expert at The Royal Ottawa Healthcare Group, suggests developing an early-evening habit of writing down short-term and long-term ways to address your financial worries. He explains that this habit helps you to establish a sense of control over at least the small things that affect your financial situation and will help you to go to bed with a little more peace of mind.

According to Diwakar Balachandran, MD, director of the Sleep Center at
the University of Texas M.D. Anderson Cancer Center in Houston,“It is an old wives’ tale that if you don’t sleep well, you will get sick, and there is some experimental data that shows this is true.”

One study completed by Carnegie Mellon University demonstrated this
relationship between poor sleep and a weaker immune response to fighting a common cold. Approximately 150 study participants were first interviewed about their sleep habits over a two-week period. The participants were then exposed to a rhinovirus (cold-causing virus) and quarantined for 5 days. Following the 5 day period, the participants reported on cold symptoms and had blood samples taken to determine if they had developed antibodies to fight infection.

The results were clear: the more an individual slept, the less likely they were to develop cold symptoms such as sneezing, runny nose, and a scratchy throat. Additional studies have shown that sleep deprivation not only impacts whether we actually catch a cold or flu, but also how well we can fight it.

So instead of letting a cold or flu catch you this season, why not be proactive? Keep yourself healthy by getting 7-9 hours of sleep each night!

Sleeping well will help you to feel refreshed and give you the energy you need to complete your “To Do” list. Here are some tips to help you sleep your best during this exciting but hectic season:

Keep stress to a minimum – Try to do your shopping and decorating in advance to avoid any last-minute stressors. De-stress by going for a winter walk, having a soothing cup of herbal tea, or watching your favourite holiday film.

Stick to a sleep schedule – While we can’t avoid the occasional late-night party at this time year, try your best to go to bed and wake up at a similar time each day. This will help keep your body on a normal sleep rhythm.

Avoid Overeating – Everyone is entitled to the odd indulgence (especially at this time of year), however overeating contributes to sleep disruption. If you’ll be having a large meal, try to do so several hours before bedtime to limit the impact on your sleep.

Easy on the alcohol and caffeine  – Both alcohol and caffeine have a negative impact on sleep. While alcohol may help you fall asleep, it often results in sleep interruption. Caffeine, on the hand, will prevent you from falling asleep.  It’s best to skip the after-dinner espresso and limit alcohol consumption.

Don’t be afraid to take a midday nap – Better nap then never. If you find you simply can’t get enough shut-eye at nighttime, consider taking quick afternoon naps. They’ll help you feel more refreshed and enable you to carry on your busy day.

The gift of sleep is one that you deserve, and best of all – it’s free!

Happy Holidays!

• Get lots of light when you wake up -> This signals your body that it’s time to wake up. Turning on a light and/or opening the blinds will help.
• Schedule regular mealtimes -> Eating breakfast in the morning not only gives you energy and nourishment, but it also tells your body that it’s time to start the day.
• We also recommend limiting caffeine and alcohol intake especially late in the day -> A drink may help you fall asleep, but won’t keep you asleep for too long.

For more information about Daylight Savings Time and advice on how to best survive it, check out the Globe and Mail’s article featuring our Director of Education, Dr. James MacFarlane:  http://www.theglobeandmail.com/life/health/new-health/conditions/health-sleep/5-ways-to-survive-the-end-of-daylight-savings-time/article2225568/

Previous studies have linked short sleep duration with the development of diabetes in adults. Now, new research  conducted at the Children’s Hospital of Philadelphia  has found a similar pattern in teens.

In the study, 62 obese teens participated in an overnight sleep study so that scientists could monitor their sleep stages and glucose (blood sugar) levels. They found that sleeping  between 7.5 and 8.5 hours per night was associated with stable glucose levels in the teens.

According to the Canadian Diabetes Association, when a person has type 2 diabetes, they are unable to produce the amount of insulin needed to break down glucose, remove it from the blood and use it for energy. Based on the study, it appears that a lack of sleep restricts the amount of insulin secreted by the pancreas, leading to diabetes.

The leader of this study, Dorit Koren, MD, explains that the results are troubling:  ”We already know that three out of four high school students report getting insufficient sleep.” The situation is made worse by the fact that a growing number of children and teens are obese, and fail to get the required amount of sleep each night.

Teenagers tend to have a lot of barriers and distractions when it comes to getting a good night’s sleep (e.g, early school start time, activities ending late in the evening, televisions, computers, cell phones, socializing with peers and so on…). However, the results of this study make it all the more reason to make getting a good night’s sleep a top priority.

The relationship between sleep and depression is complex and varies
from person to person. Sleep problems are not only a symptom of
depression but in some cases, they’re also the cause. In some
patients, symptoms of depression appear before the onset of sleep
problems, but others report sleep problems first. Two particular sleep
disorders that are commonly linked with depression are insomnia and
obstructive sleep apnea (OSA.)

Insomnia is very prevalent among those with depression. In fact,
according to the National Sleep Foundation, people with insomnia are
10 times more likely to develop depression compared with people who
sleep well. Symptoms of insomnia related to depression include
difficulty falling asleep (sleep onset insomnia), difficulty staying
asleep (sleep maintenance insomnia), unrefreshing sleep, and daytime
sleepiness.

OSA, a form of sleep-disordered breathing, is also strongly linked to
depression. A Stanford study found that people who suffered from OSA
were also five times more likely to suffer from depression. Since OSA
and depression share several symptoms, OSA is often under-diagnosed
amongst depressed patients. Fortunately, when OSA is discovered and
treated with continuous positive airway pressure (CPAP), research
shows that depressive symptoms are also often alleviated.

While the relationship between sleep disorders and depression is
complex, both can be treated using  a combination of psychotherapy
and/or medication treatments. Cognitive Behavioural Therapy is a
non-drug treatment that is growing in popularity. It involves three
key components: cognitive, behavioural and physiological techniques.
Ultimately, if you suffer from depression or are concerned that your
sleep disorder may lead to depression, speak to your physician about
the many medical treatments and coping strategies available.

• Determine how much sleep your child or teenager needs. While everyone is different, most school-age children need about 10-12 hours per night, while teenagers require about 8.5-9.5 hours. Unfortunately, many children do not get enough sleep each night – and it often shows in their classroom performance.  Aside from poor academic performance, sleep deprived students are also more likely to develop behaviour problems and attention issues, and have more difficulty learning and remembering new skills.
• Use light exposure (or lack of it) to your advantage. To help ensure children are really awake in the morning, rather than groggy or half-asleep, they should be exposed to bright light in the morning. This means opening blinds or curtains, and ideally getting outside for some walking or another light activity.  Likewise, as bedtime approaches, keep your kids away from light-emitting devices such as televisions, computers, and cell phones to help them fall asleep faster. With little exposure to light, the brain produces a sleep-inducing hormone – melatonin.
• After school starts, it is best to follow a regular sleep schedule throughout the year by going to bed and waking up at nearly the same time everyday (even on weekends.) This will help to optimize sleep and allow your body to get in a rhythm.
• If your child has difficulty sleeping due to nightmares, anxiety, or experiences problems like bedwetting, it is best to consult your physician or a sleep specialist.

Don’t let bedtime become a point of friction this year.  Get your child to bed on time and help them to stay alert and be ready to learn each morning!

One study, published in the Proceedings of the National Academy of Sciences, suggests that even when overall sleep time is sufficient, frequent interruptions during the night causes memory to suffer. The findings are particularly problematic for those who suffer from sleep-interrupting conditions such as obstructive sleep apnea.

Another study, completed at Penn State University, sought to understand the roots of memory impairment caused by sleep disruption. Specifically, this study looked at the role of adenosine in the hippocampus – the part of the brain associated with memory function.  Dr. Ted Abel, the professor who led the study explains: “For a long time, researchers have known that sleep deprivation results in increased levels of adenosine in the brain, and has this effect from fruit flies to mice to humans. There is accumulating evidence that this adenosine is really the source of a number of the deficits and impact of sleep deprivation, including memory loss and attention deficits.”

If you are experiencing fuzzy memory, or other cognitive impairments, the research shows that it may be due to sleep disruption. Whether it’s a new skill you learned last week, information you have to learn for a test, or even remembering someone’s name, less sleep disruptions will help you to recall and remember.

If you have frequent sleep disruption, or an underlying disorder such as sleep apnea, be sure to consult a sleep physician.

And remember, a good night’s sleep will help you to remember!

In general, sleep is associated with a decline in our core body temperature.  The ideal sleeping temperature for most of us is around 18 degrees Celsius – a few degrees below room temperature.  For those that do not have air conditioning, the National Sleep Foundation has some advice on keeping cool for optimal sleep…

• Keep your place as cool as possible! Prevent heat build-up by closing the blinds during the day, and only opening the windows if it is cooler outside than in.
• Remember that heat rises – so if you can, try to sleep in the lowest floor of your dwelling.
• Some people find that using a fan can help provide a more comfortable sleeping environment.
• Water is a great cooling agent – taking a bath or shower before bed may help you to feel cooler while you are falling asleep.
• If the heat becomes unbearable, consider asking to stay with a friend or relative who lives in a cooler dwelling. If it is just for a couple of days, they probably won’t mind.
• If extreme heat is becoming a persistent issue for you, consider investing in a room air conditioning unit.  For all the sleep deprivation and discomfort caused by extreme heat – it is worth it!