Sleep Archive

A bad night's sleep can leave you feeling pretty tired the next day. Put a string of those together and nagging fatigue starts to set in.

Getting good sleep, in the right amount, can make a big difference in how you feel. Too little or too much sleep can increase your perception of fatigue. And even if you get enough hours of sleep, you might find yourself dragging the next day if that sleep was interrupted by frequent awakenings or was of poor quality.

Research we're watching

Is your smartphone reducing your sleep quality? The National Sleep Foundation's most recent Sleep Health Index found that people who used technology such as phones, tablets, or computers in bed before they went to sleep scored lower on measures of sleep quality than those who didn't. Nearly 50% of American adults polled said they used technology in bed at least once a week, and nearly 30% said they did so every day. Some 21% of adults even said if they woke up during the night they would check their devices before going back to sleep. The National Sleep Foundation says to ensure the best sleep quality, it's best to leave digital distractions for the daytime hours and keep them out of bed.

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Most people experience some degree of decreased memory as they get older, but memory performance is also affected by mood and sleep quality, and these are factors that can be controlled and improved.

Q. I take ibuprofen p.m. on occasion — maybe once a month or so — to help me get to sleep. It seems to work. Is that okay?

A. Ibuprofen p.m. is a combination medication that contains ibuprofen and diphenhydramine, which is the active ingredient in Benadryl, an antihistamine taken for allergies.

Most people experience some degree of decreased memory as they get older, but memory performance is also affected by mood and sleep quality, and these are factors that can be controlled and improved.

Research we're watching

Many people skimp on sleep during the week and try to make up for lost time on the weekend. But a study published February 28 in Current Biology shows this strategy won't necessarily reverse the ill effects of sleep deprivation on your body.

The study, conducted in a sleep lab, tested the health effects of three sleep strategies over a two-week period. Participants in one group were allowed to sleep up to nine hours a night. Those in a second group were limited to five hours a night. People in the third group slept five hours nightly during the week, but were allowed to sleep in on Saturday and Sunday.

Are you doing everything you can to keep your heart healthy?

After decades of steady decline, the number of deaths from cardiovascular disease (CVD) has risen over the past few years, according to the American Heart Association.

The good news is that an estimated 80% of all CVD cases — heart disease, heart attack, heart failure, and stroke — can be prevented. The key is to control high blood pressure and high cholesterol and to maintain healthy habits, such as exercising regularly, eating a plant-based diet, getting enough sleep, and not smoking.

In the journals

Lack of sleep may make you more sensitive to pain, according to a study in the Jan. 28, 2019, issue of The Journal of Neuroscience.

Researchers found that poor sleep interferes with certain pain centers of the brain and can change how a person perceives and reacts to discomfort. In the study, scientists scanned the brains of 25 healthy adults in two sleep environments: first, after they slept eight hours, and again after they were kept awake for 24 to 28 hours. During both scans, they also received uncomfortable levels of heat to their legs.

Research we're watching

Sleep has long been known to help protect you against heart disease, and researchers now think they know at least one reason why. A study published online February 13 by the journal Nature looked at how sleep duration and quality relates to the buildup of damaging plaque in the arteries.

Harvard Medical School researchers found that a lack of good sleep boosts the body's production of inflammatory white blood cells that earlier research has linked to fatty buildup in the arteries. This could help explain why sleep problems can lead to arterial buildup. Poor sleep is linked not only to clogged arteries, but also to a host of chronic health conditions, such as cancer, obesity, and diabetes — all good reasons to make sure you get your z's.

Sales of cannabidiol-infused products are expected to top $2 billion by 2021. But is CBD right for you?

Cannabidiol (CBD) is touted as a natural wonder that can help treat symptoms of everything from anxiety to arthritis pain. The plant extract comes from two varieties of cannabis — hemp and marijuana — and is available in creams, tinctures, oils, patches, gummy bears, capsules, and more. You can even add CBD to a latte if you walk into a coffee shop in some cities.

But is CBD safe for older adults? There haven't been a lot of large studies of CBD's safety, but more traditional medicines for pain and anxiety are not free of adverse effects, either. "I think CBD is likely safer than many other treatments people use for pain, insomnia, or anxiety," says Dr. Peter Grinspoon, a primary care physician with Harvard-affiliated Massachusetts General Hospital. Other physicians don't think we know enough about the safety profile of CBD to be sure.