New review of caffeine and sleep studies highlights need for further research. Does caffeine keep you up at night?

Effect of caffeine and coffee on sleep quality varies, based on individual factors

Caffeine and sleep

Caffeine and sleep

Coffee, Caffeine, and Sleep[1], a systematic review by Ian Clark[2] and Prof. Dr. Hans Peter Landolt[3], both of the University of Zürich, examines the results of 58 peer-reviewed epidemiological studies and clinical trials into the effects of caffeine and coffee on sleep.

Overall, the review finds that caffeine typically prolonged sleep latency, reduced total sleep time and sleep efficiency, and worsened perceived sleep quality. Caffeine blocks the adenosine neuromodulator and receptor system, impairing a regulator of sleep-wakefulness. Individuals will respond differently to caffeine based on factors including their age and sensitivity levels.

The authors noted that the studies suggested possible evidence of a dose-response relationship between caffeine and sleep structure: for example, higher bedtime doses of caffeine reduced subjects’ amount of slow wave sleep (also known as ‘deep sleep’). No clear dose-response relationship was found in REM (Rapid Eye Movement) sleep. Outside the laboratory, the authors expect that the general population is consuming enough caffeine to also impact their sleep.


The authors noted that caffeine exposure may be altered as a function of body weight, for example, older adults tend to consume the same amount of caffeine as younger adults but typically weigh less. Older adults may also self-limit the amount of caffeine they consume due to perceived sleep problems. The paper highlights the lack of research conducted into the effects of caffeine in this age group.

Several genes have also been identified that affect an individual’s sensitivity to caffeine. The ADORA2A and ADA genotypes, as well as the DARPP-32 and PRIMA1 genes, have all been connected to caffeine’s impact on a person’s sleep quality. The same amount of caffeine can therefore affect two otherwise similar individuals differently, depending on their genetic make-up.

Clark and Landolt point to a number of limiting factors in existing studies, predominantly the lack of research into the effects of caffeine on women, older adults, and individuals outside North America or Western Europe. Habitual caffeine intake in some study participants could also be a confounding variable when not controlled for.

The authors of Coffee, Caffeine, and Sleep note caffeine’s value as an aid in reducing sleepiness, especially for tasks such as driving at night – and cite the legend of a Yemenite abbot who prescribed coffee to his monks to aid them with their night time prayers. The paper finds no links between coffee consumption and negative health implications, but does note that poor sleep hygiene practices contribute to increased health risk. The review concludes by recommending areas where further research into caffeine and sleep is needed, such as further investigation of how and why an individual’s genetics could predispose them to caffeine-induced sleep changes, and establishing timing and dose-relationships relating to EEG sleep variables.

1.    Clark I and Landolt HP (2016) Coffee, Caffeine, and Sleep. Sleep Medicine Reviews, doi:10.1016/j.smrv.2016.01.006, published online ahead of print

2.     Institute of Pharmacology & Toxicology, University of Zürich, Switzerland

3.    Zürich Center of Interdisclipinary Sleep Research (ZiS), University of Zürich, Switzerland

7 SIMPLE WAYS FOR EVERYDAY SKINCARE

The skin is the outer covering of the whole body, and it is important to take care of it. A daily skin care routine is imperative for people who want to have a gorgeous and radiant look all the time. This is because the products and care given to the skin will help to determine the final results of how the skin will look. The simple ways of taking care of the skin will involve:

Have a routine

7 SIMPLE WAYS FOR EVERYDAY SKINCARE

7 SIMPLE WAYS FOR EVERYDAY SKINCARE

It is important to have a daily routine with the steps that are important to take care of the skin. Skin experts encourage individuals to have a personal list of the daily skin care routine that they use. This helps one to ensure that all the steps are done in the right way.

Wash the face

It is important to wash the face at least twice a day i.e. in the morning and before going to bed. This is even in cases where one washes in the morning, and they are not wearing any makeup. There are many germs and toxins that come into contact with the skin during the day. The face is more affected because it remains exposed throughout the day. People who wear makeup should remove it strictly before going to sleep to prevent it from clogging the pores and causing acne on the face. Washing is important, but it is not advisable to scrub the face as this can lead to chapping of the skin.



Use the right products

It is important to be careful about the products that one applies on the face. The right anti-aging products and the best skin brighteners will keep the face glowing and radiant for e.g Meladerm. It is advisable to apply an anti-aging cream when going to bed as this will continue working on the face as you sleep. The right products will work well on a clean face especially at night when one is without makeup.

Hydrate the skin

A night time lotion or cream is important to keep the skin well hydrated. It is important to slather the skin with a lotion immediately after birth to prevent it from excessive dryness. Proper hydration will also lead to longer and thicker eyelashes, and this will make one look more radiant. In addition to moisturizing the skin, it is important to take water daily at least eight glasses. Taking the right diet will also help to keep the skin in good condition and prevent symptoms of high blood pressure and other conditions.

Using a mask

There are many skin care masks that are available, and some are good for night time. The masks are loaded with nutrients and antioxidants that help to nourish the skin. The masks that are meant for night time are well suited for the night, and they do not mess the pillowcases. There are also others that are good for the day.

Sleep on the back

Sleeping on the stomach or the side will smush the face on the bed or the pillow and this can easily lead to the development of wrinkles. Sleeping on these sides will also remove the moisturizer and rub the face of its important nutrients. The skin experts encourage people to sleep on their back to prevent the early and premature development of wrinkles. It is advisable to practice sleeping on your back, and this will become a routine in no time. People who are just not able to sleep on their back are advised to use pillowcases made of satin as it does not smush the face as much as the other materials.

Proper health precautions

It is important to take the necessary skin care precautions to avoid the development of skin conditions. Most skin conditions are caused by bacteria and the presence of toxins on the skin. Practicing skin protection entails taking good care of the skin and being on the lookout for the things that come into contact with the skin. This helps to reduce the chances of the skin coming into contact with germs. It is also advisable to avoid touching the face with fingers and other items like telephone receivers. It is important to avoid sharing drinks with other workmates or friends as this can lead to the transfer of infections from one person to another.

Conclusion

It is important to take care of the skin for one to glow and look radiant. Having a routine for daily skin care is very important as it helps to prevent the occurrence of acne, skin conditions and other symptoms of high blood pressure and other chronic conditions. This article explains the seven simple ways of every day skin care.

Author Bio

Kathy Mitchell was born and raised in the USA. She has done MA in English literature, and she loves to write articles on health and beauty. She loves to read daily online magazine on health and beauty. Also, she is contributing to consumer health digest since 2011.Her articles are both professional and creative. You can contact her on Facebook and Twitter.

 

How exercise can improve your sleep patterns. Check out this fascinating health infographic.

There are plenty of medical conditions which can negatively impact on your sleep. From rheumatoid arthritis , fibromyalgia, multiple sclerosis through to depression and chronic fatigue.

So I thought it would be interesting to explore this link in more detail using this fantastic health infographic.

We look in a previous blog at the best kinds of exercise for people who suffer from pain so it would be great if you had a look at it after reading this infographic.

The Positive Link Between Exercise and Sleep

From Visually.

1 in 5 Getting Five Hours Sleep or Less – Check out these amazing ideas for getting better and more sleep!




Dr. Nerina Ramlakhan

Dr. Nerina Ramlakhan

New research shows that one in five Brits are regularly getting a dangerously low level of sleep, with one in six saying that their fatigue severely impacts activities like driving and socialising, with some struggling to stay awake at work. This could be down to stress, with nearly one in three saying that their work has negatively affected their sleep in the previous week. Sleep experts Dr. Nerina Ramlakhan and Dr. Anna Weighall run through the stark findings in their work in the interview below.

· Less than five hours sleep each night is associated with serious negative health outcomes including cardiovascular problems, obesity and diabetes.

· One in six (18%) report a high impact of tiredness on daily functioning (e.g., problems staying awake, socialising, feeling enthusiastic, driving, maintaining concentration).

· Six in seven (86%) of people use some kind of tech before they go to bed with 5% checking emails, 41% using social media, and 42% watching TV.

· Furthermore, more than one in four (27.6%) use technology if they wake in the night, 11% check emails, 15% use social media and 13% watch TV.

· Poor sleep patterns may be affected by the pressures of modern life, including the pressures of work. Nearly half (42%) of those questioned from the full sample reported that they found their jobs stressful and almost one in three (30%) indicated that their work has negatively affected their sleep during the previous week.

· The findings come from a new study by the University of Leeds in conjunction with Silentnight to be presented at the Newcastle British Sleep Society conference on 22nd October.

PatientTalk.Org – Ok so we are talking about sleep or not getting enough, first question I have for you guys is what the difference between tiredness and fatigue is?

Dr. Nerina Ramlakhan – I work a lot with fatigue, chronic fatigue and burnout as well as advising on sleep as well and one of the question that I often ask my patients is what is your energy levels like at the moment out of ten, ten being really high and one being exhausted and that gives me an idea just a quick idea and it also helps them be more aware as well as sort of where they are on the tiredness fatigue scale and I would say the difference between the two is that tiredness we can all experience and sometimes we can get a bit of a tiredness dip in the afternoon, some people tend to be more tired in the mornings when they are not a morning person but fatigue is when it starts to become more evasive and it really starts to effect the quality of life and the ability to function normally so the ability to do things that you would normally be able to do and the things that you would normally enjoy and that fatigue can affect you not just physically but also emotionally and mentality as well.


PatientTalk.Org – Ok that leads onto my next question actually, what medical conditions can result from a lack of sleep.

Dr Anna Weighall – So one of the things that can happen if someone has chronic fatigue is that they can go on to develop quite serious health conditions for example , obesity, diabetes and cardiovascular disease are all more common in those who report low levels of sleep over a period of time.

PatientTalk.Org – Ok and what are the underlying reasons for people having a lack of sleep?

Dr Anna Weighall – So in a piece of research that we have recently conducted in association with silent night we asked our respondents, over a thousand people from across the UK about their sleep habits and about their ability to get a good night’s sleep, we found a couple of things that were practically key so one of them is work stress and work life balance so 30% that’s one in three of our participants reported that work affected their sleep in some way, the other thing that we noticed was that we asked people about their sleep habits ,what they do around bedtime ,what they do when they wake in the night and we found that 86% of our participants used screens or technology of some sort before they go to bed and many of them will use technology if they wake in the night as well .

PatientTalk.Org – Ok I’m sure many of us can understand the work one, in terms of insomnia how can it be treated?

Dr. Nerina Ramlakhan – Well Perry I work with sleep problems I’m a practitioner and I work at a psychiatrist clinic one day a week where we are working with really hard core sleeping patterns and the treatment will go from medication in worst case scenario though too psychology programmes into personal therapy, cognitive behavioural therapy, all the way through to practical advice and I can throw some of the tips and techniques out now but you know I teach my patients and clients all sorts of things from nutritional strategies which can help them to sleep all the way through to technology, hygiene , how to wind down before they go to bed, how to manage over busy minds and even breathing and mindfulness, if you direct your viewers and listeners to the Silentnight website we have got lots of the tips and techniques on there as well.

PatientTalk.Org – Yeah I was going to ask what is the best bedtime routine to get the most amount of sleep?

Dr. Nerina Ramlakhan – Well sleep is so individual, so personal, so what I guide my patients and clients to do is to become more aware of what it is they themselves need in order to be able to let go of the day and rest and relax and then sleep and for some people it might be having a relaxing bath, personally that would make me too hot before I got to bed so it is quite individual, things like what you watch on television even the types of books you read before you go to bed, what you eat before you go to bed, I encourage people to start becoming more aware of these things but the hour to an hour and a half what you choose to do in that time will really set you up for how you are going to sleep. So ideally you would start to disconnect form work, you would start to disconnect from technology, if you are a sensitive sleeper then don’t watch television in your bedroom watch it in another room, preferably don’t watch the news, don’t check the share prices, if you are going through a lot of stress in life then read something that’s uplifting and I even talk to my clients and patients about gratitude exercises before you go to bed keeping a gratitude journal but the idea really is to really bring the levels of stimulation down so the mind and body can prepare to relax and let go off the day.

PatientTalk.Org – What is a gratitude exercise?

Dr. Nerina Ramlakhan – Well in a nutshell and we won’t talk about this now as it’s a 60 minute exercise but right now think about the day you have had so far from when you woke up this morning until now so it’s just gone 1 o’clock and try and find so just go through your day and do it with your eyes closed and try and find as many small positive things that have happened in your day so far and you can think about them or you can take them to the next level which is what I call breathing into your heart and actually giving thanks to them and what it does is an amazing dropping of the shoulders , unclenching of the jaw, relaxing and anite sense of trust and it’s not all woo woo stuff, I mean there is a good degree of science behind this a branch of science called psycho neuro immunology ( PNI) which shows that people who regularly do gratitude exercises have more robust immune systems and their heart is stronger but it also helps promote good sleep , does that answer your question ?

PatientTalk.Org – Yes I was very interested, so how has the research in sleep conducted and what was the main findings?

Dr Anna Weighall – Ok so the research that we conducted in association with Silentnight as part of my work at the University of Leeds was really about getting a detailed picture of the nation’s sleep, the key findings are that many people are not getting enough sleep and reporting less than 5 hours sleep a night which is a worrying low amount of sleep but interestingly the majority of participants reported that they didn’t know how much sleep they thought they should be getting so it was a great awareness that ideally you should be getting around about 8 hours sleep per night which is what the NHS recommend . However when we asked people how much they intended to sleep they report something in that ball park, when we asked people to reflect on how much sleep they actually get they start to report much lower levels than that so we see what we call a sleep debt, so what people need or want in terms of amount of sleep and what they actually get in terms of their sleep behaviour.

PatientTalk.Org – Ok and what would be the one piece of advice you would give to somebody who does not or cannot get a good night’s sleep?

Dr. Nerina Ramlakhan – I would say to really start to prioritise your sleep you know make it important because often in today’s busy busy technology driving world we take our sleep for granted and we run ourselves ragged all day and then we expect ourselves to get into bed and switch off these hyper active minds and body so I would say start giving sleep the respect it deserves. Build rest into your day whenever you can, ideally every 90 minutes to 2 hour get away from technology even if it’s for a few minutes and that in itself becomes a rest , aim to get to bed before midnight at least 3 or 4 times a week and if you can go onto the Silentnight website and have a look at some of those tips because there is some really practical things that you can do just for the next week or so and it can really make a difference to your sleep , I would also say that if you are not sleeping well and it’s been going on for some time believe that it is possible to get a good night sleep , I speak to people who come to my clinic and say ‘ I’ve never slept well since childhood and my parents didn’t sleep well or my grandmother and it’s in my genes in my genetics’ and that’s part of the problem as they just don’t believe that they can sleep well and we can learn behaviours that will give us the sleep that we need and deserve and believe that you can and seek out the advice and respect your sleep.

PatientTalk.Org – Yeah I mean if like me you work in a really stressful environment how do you find the time to grab a few minutes rest when there’s people ringing you and emailing you every two seconds and you’re like please stop this madness.

Dr. Nerina Ramlakhan – Yeah I really hear what you are saying, I work in a lot of very stressful environments apart from the clinic, I go into a lot of big companies and banks, last week I worked in a trading floor of 500 bankers and I taught them how in 60 seconds they can create a physiological state of rest in their body even when things are going fairly crazy around them, so we can make the choice for 10 seconds, 30 seconds to out the phone down or sorry to be basic about this but when we go to the bathroom don’t take the phone with us or to take a 5 / 10 minute lunch break where all we are doing is eating not in front of our technology or for half an hour before we get into bed to mindfully engage with your family with no technology around you , these are choices that we can change and make and increasingly this is what I am showing people and urging them to do , if we start to value our sleep and if we get that sleep, one or two night of good sleep and you will get hooked on it and you will do what it takes to get it.

Dr Anna Weighall – And if I can just come back on that I would say that one of the reasons we wanted to conduct this research is to raise people’s awareness of the importance of sleep because I think very much we have fallen into a snooze and you lose kind of a culture and in fact if we start to realise that sleep is part of our health, part of our emotional and mental wellbeing and we start to treat it in the same way of physical exercise, we know we need exercise and we also now know that we need good sleep, we need to find gaps in our busy life’s to make sure that we are getting the things that we need for as healthy life, In our research Perry the other thing that was really important as a take home message is the very strong relationship between a good sleep and good health, so people who reported good sleep quality on the whole reported a better quality of life and that meant they were enjoying their life’s more, having more positive interactions with their families, having less physical ill health and generally being emotionally prepared for the day ahead sop we really can’t underestimate the value of sleep.

IS YOUR BELLY FAT KILLING YOU ALREADY?


Belly Fat - and why it is causing you problems

Belly Fat – and why it is causing you problems

Fat belly has been a problem for many who do not know how to get rid of it and have a flatter stomach. Excess fat in the stomach gives us problems especially on the clothes to wear and how we look and feel. Some of us feel that having too much fat on the belly makes us unattractive. It is however even a greater risk to the health of a person. Too much or excessive fats in the belly or other body parts can be a great danger to health and fitness of an individual. It is important and critical to look into ways of dealing with the fat on the belly as this can prevent health problems and eliminate the risks of suffering some diseases.

The Dangers

Chronic conditions or diseases have been linked and associated with the fat accumulation in the belly. Diabetes is one of the serious illnesses or conditions one may suffer because of or resulting from the accumulation of fats in the belly and other parts. With the condition, sugar circulation and balancing in the body is difficult and thus becomes a problem for the individual. The occurrence of terrible diseases such as heart conditions is also a possibility. It is essential to deal with the excessive fats immediately or eliminates the fat. The best solution or remedy is however prevention. With the presence of the belly, you need to work on reduction of these fats, so they do not cause or pose obesity health risks to the system or body.


Beat the Belly

The belly has the risks to your body shape and more so to the health. It is thus essential to work hard to be able to beat the belly. Set goals to reduce the belly. You need to see a physician if necessary to know the best ways to this. Simple steps can be of help to individuals with belly fat that is disturbing. Watching the diet may be one of the important steps to start. Other simple steps should be incorporated into your schedule daily if you are serious about losing the belly fat.

Exercise

Trim the belly fat by exercising. Consistency in exercise makes the effort more effective in belly beating or reduction. Workouts should aim at reducing the belly fat. You can see a specialist from for example the gym for more instructions, suggestions, and advice. Exercise or workout aimed at reducing the fat in the belly will work if consistency and doing the exercise right are there. Jogging is a good exercise that can help in beating the belly. You do not necessarily require to go or to be in a gym. You can work out in the house or the backyard of the house or home. It is advisable to use treadmill exercises as a way of reducing the belly fat. Remember to do things right and be a consistent. Exercise or work out together with a friend or a relative or family member. Moral support and encouragement are both necessary. They keep you moving. They also make the activities you do fun. Ensure the exercise take 30-40 minutes at minimum.

Diet

Get and ensure to include more fiber in the diet. The fiber makes the stomach full, and you thus can avoid overeating. It is advisable to ensure that one includes many fruits in the diet. Fruits have fewer calories as compared to other foodstuff, and they are healthy to take. They thus help in reducing the belly fat. They make your stomach fuller. It is important to carry fruits to the place of work as it ensures that if you feel hungry, you do not take any unhealthy or sugary snack. Drink lots of fluid or water. Ensure you stay away from fizzy and sugary drinks. They contribute to the fats in the belly. Eat healthy snacks and foods with fewer fats and calorie levels and this will eventually aid your efforts of belly beating.

Stress

Handling stress in right ways is essential. Some people deal with stressing issues by overeating and drinking. The two habits contribute to belly building or formation. It is essential to consult or talk with friends in case of stress or difficult situations. Relax the mind, walk around, listen to music and also ensure to get or catch enough sleep. Exercising is a better and advisable option.

Sleep

When you sleep enough or for a period that ensure that you fell good and fresh the next morning, can deal with a fatty belly. The behavior or habit of having enough sleep ensures you do not have visceral fats building up in the belly. Sleep matters. Ensure to get enough of it.

Conclusion

Belly fat is risky. Efforts to deal or eliminate the belly are a priority for most people. Use the simple tips. Consistency helps in continual of the practices. Patience is part of the plan. Be patient to get the results. They may take time but will be soon visible.

Video: Must Watch- IS YOUR BELLY FAT KILLING YOU ALREADY?

 

 References

 

Author bio:

Meighan Sembrano is an author She has a keen

Meighan Sembrano

Meighan Sembrano

interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyle fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.