The mechanism which regulates the internal 24 hour cycle of all life from the cells of human beings to algae has been identified by researchers.
Two recent research studies from the journal Nature from the Universities of Cambridge and Edinburgh give some insight regarding the circadian rhythm which regulates daily and seasonal activity patterns, from sleeping cycles to migrations to flower blossoming.
One research study, from the University of Cambridge's Institute of Metabolic Science, has observed 24 hour rhythms within red blood cells. This is important since circadian rhythms have always been thought to be linked to DNA, but - different from most other cells in the body - red blood cells do not contain any DNA.
For the study, the researchers, funded by the Wellcome Trust, incubated pure red blood cells from volunteers in darkness and at normal body temperature, and continued to take samples at regular intervals for a period of several days. Then they observed the levels of biochemical markers which are created in high levels in blood and discovered that they underwent a 24 hour cycle. Peroxiredoxins are located in almost every known organism.
Another study, by researchers collaborating at the Universities of Edinburgh and Cambridge, and the Observatoire Oceanologique in Banyuls, France, observed a similar 24 hour clock in marine algae, suggesting that circadian rhythms have always been significant, even for primitive forms of life.
The scientists in this study located the rhythms by sampling the peroxiredoxins from algae at defined intervals over the course of several days. When the algae was kept in the dark, its DNA became inactive, but the algae kept its circadian rhythm ticking without active DNA. Scientists had previously thought that the circadian rhythm was controlled by DNA activity, but both the algae and the human red blood cells kept to their cycles without it.
Articles, news, research, and views on treating insomnia and other sleeping problems.
Natural remedies and cures including herbs, nutrition, alternative therapies, and holistic approaches.
Common Causes of Insomnia
Following is a list of some of the most common causes of insomnia:
Stress - Stresses regarding work, health and/or family may keep your mind overly active at night, making it hard to fall asleep. Stressful occurrences, such as the death or illness of a family member, divorce, or losing your job, may result in insomnia.
Anxiety - Day-to-day anxieties as well as more significant anxiety disorders may result in disrupted sleep.
Depression - You may either sleep too much or have difficulties with sleeping if you are suffering from depression. This could be caused by chemical imbalances in the brain or because the worries that come with depression may inhibit you from relaxing enough to fall asleep. Insomnia can accompany other mental health problems also.
Medications - Some prescription drugs may cause problems with sleep, including some anti-depressants, heart medications, allergy medicines, stimulants, and steroids. Many over-the-counter medicines, including pain relievers, decongestants and weight loss products, have caffeine or other stimulants. Anti-histamines may make you sleep at first, but they can exacerbate urinary problems, causing you to wak up to urinate more frequenty during the night.
Caffeine, nicotine and alcohol - Coffee, tea, colas and other caffeinated beverages are popular stimulants. Drinking coffee late in the afternoon and evening can stop you from falling asleep at night. The nicotine found in tobacco products is also a stimulant that could cause insomnia. Alcohol has a sedative effect that may help you fall asleep, however it inhibits deeper stages of sleep and can cause you to waken frequently during the night.
Learned insomnia - This could happen when you worry excessively regarding not being able to sleep well and then try too hard to fall asleep. Most with this condition have better sleep when they are apart from their usual sleep environment or when they aren't trying to fall asleep, such as when they are reading.
Eating too much before bed - A light snack before bed is okay, but eating too much could result in feeling physically uncomfortable while lying down, resulting in difficulty with falling asleep. Many may also suffer from heartburn, a backflow of stomach acid into the esophagus after ingesting food. This painful or uncomfortable feeling keeps many from falling asleep.
Stress - Stresses regarding work, health and/or family may keep your mind overly active at night, making it hard to fall asleep. Stressful occurrences, such as the death or illness of a family member, divorce, or losing your job, may result in insomnia.
Anxiety - Day-to-day anxieties as well as more significant anxiety disorders may result in disrupted sleep.
Depression - You may either sleep too much or have difficulties with sleeping if you are suffering from depression. This could be caused by chemical imbalances in the brain or because the worries that come with depression may inhibit you from relaxing enough to fall asleep. Insomnia can accompany other mental health problems also.
Medications - Some prescription drugs may cause problems with sleep, including some anti-depressants, heart medications, allergy medicines, stimulants, and steroids. Many over-the-counter medicines, including pain relievers, decongestants and weight loss products, have caffeine or other stimulants. Anti-histamines may make you sleep at first, but they can exacerbate urinary problems, causing you to wak up to urinate more frequenty during the night.
Caffeine, nicotine and alcohol - Coffee, tea, colas and other caffeinated beverages are popular stimulants. Drinking coffee late in the afternoon and evening can stop you from falling asleep at night. The nicotine found in tobacco products is also a stimulant that could cause insomnia. Alcohol has a sedative effect that may help you fall asleep, however it inhibits deeper stages of sleep and can cause you to waken frequently during the night.
Learned insomnia - This could happen when you worry excessively regarding not being able to sleep well and then try too hard to fall asleep. Most with this condition have better sleep when they are apart from their usual sleep environment or when they aren't trying to fall asleep, such as when they are reading.
Eating too much before bed - A light snack before bed is okay, but eating too much could result in feeling physically uncomfortable while lying down, resulting in difficulty with falling asleep. Many may also suffer from heartburn, a backflow of stomach acid into the esophagus after ingesting food. This painful or uncomfortable feeling keeps many from falling asleep.
Picking the Best Mattress for Good Sleep
There's no doubt that your choice of mattress greatly matters when it comes to sleeping well. However, with the variety of choices - traditional coil, air, latex, and memory foam - purchasing a new mattress can be daunting.
An overly expensive price tag doesn't necessarily indicate that it is a better mattress. The most important thing is that the mattress should be firm enough to provide support to your back, neck, and legs, but still provide enough cushioning and recoil to be comfortable. You need a mattress firm enough to be able to distribute your body weight or else you can wake up sore due to sagging shoulders or hips. But, on the other hand, you don't want to feel like you're sleeping on a plank.
In general, most people tend to find firm mattresses more comfortable. However, there is a lot of variation between people's preferences.
You should look for a mattress which is comfortable enough to allow you to relax, but that is also supportive of the normal S curve of your back.
You should spend some time actually testing the various mattresses before making a decision. Lie on your back, on your belly, and on your side. If you have a partner, they should also be there.
Lie on your side. If either your hips or shoulders sink, or if your spine doesn't feel aligned, then the mattress is probably too soft. If you feel either pain or discomfort, then it is most likely too firm.
You should shop for a mattress later in the day. In the morning, mattresses may tend to feel good although later on they might not. Also, purchase a mattress from a store with a 1 month refund policy so that you can give the mattress a chance at home.
An overly expensive price tag doesn't necessarily indicate that it is a better mattress. The most important thing is that the mattress should be firm enough to provide support to your back, neck, and legs, but still provide enough cushioning and recoil to be comfortable. You need a mattress firm enough to be able to distribute your body weight or else you can wake up sore due to sagging shoulders or hips. But, on the other hand, you don't want to feel like you're sleeping on a plank.
In general, most people tend to find firm mattresses more comfortable. However, there is a lot of variation between people's preferences.
You should look for a mattress which is comfortable enough to allow you to relax, but that is also supportive of the normal S curve of your back.
You should spend some time actually testing the various mattresses before making a decision. Lie on your back, on your belly, and on your side. If you have a partner, they should also be there.
Lie on your side. If either your hips or shoulders sink, or if your spine doesn't feel aligned, then the mattress is probably too soft. If you feel either pain or discomfort, then it is most likely too firm.
You should shop for a mattress later in the day. In the morning, mattresses may tend to feel good although later on they might not. Also, purchase a mattress from a store with a 1 month refund policy so that you can give the mattress a chance at home.
Lifestyle Changes to Treat Sleep Apnea
The primary ways to treat sleep apnea are instituting changes in lifestyle, using mouthpieces or breathing devices, and surgery. Medications are really used in the treatment of this condition.
The main goals of sleep apnea treatment are to:
- Restore normal breathing while sleeping
- Reduce symptoms such as snoring and daytime sleepiness
- Treating sleep apnea may also improve other medical problems related to sleep apnea, including high blood pressure.
- Treatment may also lower the risk of heart disease, stroke, and diabetes.
If one suffers from mild sleep apnea, a few changes in their daily activities or modifying habits may be all that is required.
You should avoid consuming alcohol and taking medications that make you sleepy. They make it more difficult for your throat to remain open during sleep.
If you are overweight or obese, start a weight loss program. Even losing a moderate amount of weight can result in reduced symptoms.
Try to sleep on your side, instead of on your back. This can aid in keeping your throat open. There are special pillows and shirts that can help keep you from sleeping on your back.
Use nasal sprays and/or allergy medications to aid in keeping nasal passages open while sleeping. Discuss these products with your doctor to determine whether these types of treatments might help you.
If you are a smoker, quit smoking. Discuss the various options avaialbe to you, including programs and products, that are designed to help you quit smoking.
The main goals of sleep apnea treatment are to:
- Restore normal breathing while sleeping
- Reduce symptoms such as snoring and daytime sleepiness
- Treating sleep apnea may also improve other medical problems related to sleep apnea, including high blood pressure.
- Treatment may also lower the risk of heart disease, stroke, and diabetes.
If one suffers from mild sleep apnea, a few changes in their daily activities or modifying habits may be all that is required.
You should avoid consuming alcohol and taking medications that make you sleepy. They make it more difficult for your throat to remain open during sleep.
If you are overweight or obese, start a weight loss program. Even losing a moderate amount of weight can result in reduced symptoms.
Try to sleep on your side, instead of on your back. This can aid in keeping your throat open. There are special pillows and shirts that can help keep you from sleeping on your back.
Use nasal sprays and/or allergy medications to aid in keeping nasal passages open while sleeping. Discuss these products with your doctor to determine whether these types of treatments might help you.
If you are a smoker, quit smoking. Discuss the various options avaialbe to you, including programs and products, that are designed to help you quit smoking.
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