How the New iPhone Update Can Help You Get Better Sleep

I am one of those people who got to sleep with my phone in my hand. I know I am not alone. It’s just addicting to stay hooked about every other news that pops up, whether it’s Tom Hiddleston giving you weather updates or this new mash-up for Rihanna’s “Work.”

 Either way, staying up because of your phone isn’t just how intriguing the latest news is, it also has something to do with how the light on your phone can suppress the melatonin (the hormone responsible for making you sleepy) in your body.

The smart people over at iPhone then developed Night Shift. A new update along with the iOS 9.3, Night Shift adjusts your phone’s light and screen colors so you won’t mess up your melatonin even if you’re updating yourself with everyone’s else Snapchat story at 10 p.m. In the morning, Night Shift will shut off to allow your phone to adjust back to your regular settings.

Watch this Instagram video to know how to activate Night Shift on your phone.


Sweet dreams, everyone!
[Allure]


Photo courtesy of Petra Collins’ Instagram account

source: preen.inquirer.net

Poor sleep linked to widespread pain

Regularly feeling tired and worn out after a night's sleep was the strongest predictor of also developing widespread pain in a new study of UK adults over the age of 50.

"In older adults widespread pain, that is pain that affects multiple sites in the body, is common and is associated with morbidity and disability including poor mental health and reduced physical functioning," said Ross Wilkie, the study's senior author.

Wilkie is a researcher with the Arthritis Research UK Primary Care Center of Keele University in Staffordshire.

"In this study, reporting musculoskeletal pain was common with just under half of participants reporting some pain and one quarter reporting widespread pain," Wilkie told Reuters Health in an email.

"Non-restorative sleep was the strongest predictor of new onset widespread pain," he said, and "sleep is a modifiable target," so improving it might improve the outcomes of these people, he said.

"In addition to sleep, osteoarthritis, cognitive impairment, anxiety and physical health independently predicted the onset of widespread pain and are important treatment targets," he added.

Widespread pain is the main feature of fibromyalgia, a condition affecting 15 percent of women and 10 percent of men over the age of 50, according to Wilkie and his colleagues, who published their report in the journal Arthritis and Rheumatology.

But the factors that influence who develops widespread pain with age are poorly understood, they write. To investigate, the researchers analyzed data on 4,326 adults from North Staffordshire, England.

All were over age 50 and free of widespread pain at the start of the study, although 2,764 had some localized pain.

Participants were surveyed about their pain, their physical and emotional health and lifestyle factors at the beginning of the study. Then they took the same survey again three years later.

At the follow-up, 19 percent reported new widespread pain, with women more likely to have experienced the onset of widespread pain than men.

When the researchers looked for factors linked to developing widespread pain during the time between surveys, they found that having reported some pain on the original survey, as well as having anxiety, physical health or cognitive problems and osteoarthritis were all predictors.

But regularly having poor, "non-restorative" sleep showed the strongest link, making a person almost twice as likely to experience the onset of widespread pain compared to people without sleep problems.

The study cannot prove that unrestful sleep is either a cause or effect of widespread pain, but more research is needed to understand the relationship, Wilkie and his colleagues write. That may also offer targets for reducing pain.

At present, current management and treatment of musculoskeletal pain in older adults is less than optimal, Wilkie said.

"Clinical approaches that target multiple sites of osteoarthritis may be useful," he said. "However, the clinical approach to managing widespread pain in older adults may need to move beyond focusing on treatment of osteoarthritis and consider combined interventions."

Treatment options to improve sleep are limited, Wilkie added, and existing pharmacological sleep aids can be problematic in older adults.

"Psychological and other non-pharmacological treatments may be beneficial," Wilkie said, but there's a need for both drug and non-drug treatments to be more thoroughly tested in clinical trials.

"It's interesting because they looked at people who were pain-free and they followed them over time" to see who developed widespread pain, Dr. Babak Mokhlesi said, "I think that's what gives (the study) so much strength."

Mokhlesi is director of the Sleep Disorders Center as well as the Sleep Medicine Fellowship training program at the University of Chicago. He was not involved in the UK study.

"Typically what happens is that you don't know what came first - does bad sleep cause pain or is the pain causing bad sleep - you don't know what's causing what," Mokhlesi told Reuters Health.

Retired and elderly people frequently come to his office and ask why they can't sleep more than eight hours, he said.

Among the things he tells them is to avoid "reducing time in bed" by going to sleep late or getting up early "so that you can get enough hours of sleep," he said.

On the other hand, spending a lot of time in bed with lights, televisions and other electronic devices on is also not conducive to rest, he said.

"Engaging in behavior like that can actually promote insomnia, so I always tell people, ‘you don't want to spend excessive amounts of time in bed or go to bed when you're not sleepy because that creates a vicious cycle for insomnia'," he said.

"The other thing that we always tell people is that as a society as we've been gaining weight and we're an aging society, that also brings about increased risk for other sleep disorders like sleep breathing disorders like sleep apnea, restless legs, and insomnia," Mokhlesi said.

He added that those are things that people typically don't pay attention to and they don't even discuss it with their physicians.

"There might be a lot of opportunity there for physicians to help their patients to improve their sleep," he said.—Reuters

Too little sleep linked to heart disease risk

NEW YORK - In a large US study, people who tended to get less than six hours of sleep nightly were more likely to have high blood pressure, high cholesterol, diabetes, and to be obese.

The research is the first to look at differences in risk between racial and ethnic groups, and also finds the strongest effect among Black and Hispanic Americans.

"This is important, since racial minorities are generally at increased risk of cardiovascular disease, diabetes and obesity," Michael A. Grandner said. "And if they also tend to have more sleep difficulties, that could be making things worse."

Grandner led the study at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania in Philadelphia.

Using nationwide survey data from 2008, researchers divided results from more than 5,000 respondents representing the US population into three groups. Very short sleepers got less than five hours per night, short sleepers got between five and six hours and long sleepers got more than nine hours.

Very short and short sleep were both linked to poor health, Grandner's team reports in the journal Sleep Medicine.

Very short sleepers were twice as likely to have high blood pressure and high cholesterol, compared to people who slept around seven to eight hours. Very short sleepers were also 75 percent more likely to have diabetes and 50 percent more likely to be obese.

Short sleepers were about 20 percent more likely than normal sleepers to report high blood pressure and obesity.

Blacks were most likely to report sleeping less than five hours and very short sleep was most strongly linked to obesity among Blacks.

Short sleep was strongly linked to high blood pressure among Blacks, Whites and non-Mexican Hispanics, while people of Asian descent had the strongest link between short sleep and high cholesterol.

Long sleepers did not appear to experience any negative health effects once researchers adjusted for other factors.

There is no consensus on what the ideal minimum amount of sleep should be for good health, Kristen L. Knutson said.

Knutson studies sleep and heart health in different populations at the University of Chicago Department of Medicine. She was not involved in the new study.

There's no set number for sleep, in part "because there is likely to be some variability in how much sleep different people need," Knutson said. "Still, the majority of large studies have found that people who say they sleep between seven and eight hours are the healthiest."

Recommendations vary by age, with younger people generally needing more sleep than older people.

"Like most aspects of health, too little is bad for you and too much is also likely bad for you," Grandner said.

"It is hard to say that short sleep is worse than long—it's just that we currently have a better idea of why short sleep is detrimental to health," he said.

Quantity of sleep isn't the only important factor though, Grandner said. Insomnia, sleep apnea and waking frequently during the night may be related to heart disease, diabetes and obesity, he said.

"These data do suggest that short sleep, whatever the cause, is associated with important negative health outcomes," Knutson said.

Sleep and health are likely linked in a two-way relationship, Grandner said. Less sleep may negatively impact health, and certain health conditions like obesity might make sleep more difficult.

"Lack of sleep limits your body's ability to keep itself healthy, increasing risk for disease, which puts stress on the body, making sleep harder," he said. "It is likely a cycle like this." — Reuters

source: gmanetwork.com