Sleep

[Curt]

This report confirms lifestyle factors that contribute to both better sleep and alertness.
https://scitechdaily.com/berkeley-scientists-discover-secret-to-waking-up-alert-and-refreshed/

Researchers at the University of California, Berkeley have found that by focusing on three key elements – sleep, exercise, and breakfast- one can wake up each morning feeling refreshed and alert.
“All of these have a unique and independent effect,” said UC Berkeley postdoctoral fellow Raphael Vallat, the first author of the study. “If you sleep longer or later, you’re going to see an increase in your alertness. If you do more physical activity on the day before, you’re going to see an increase. You can see improvements with each and every one of these factors.”

“All of these have a unique and independent effect,” said UC Berkeley postdoctoral fellow Raphael Vallat, the first author of the study. “If you sleep longer or later, you’re going to see an increase in your alertness. If you do more physical activity on the day before, you’re going to see an increase. You can see improvements with each and every one of these factors.”

Breakfast:
High in Carbs, modest protein, low in sugar.
“We have known for some time that a diet high in sugar is harmful to sleep, not to mention being toxic for the cells in your brain and body,” Walker added. “However, what we have discovered is that, beyond these harmful effects on sleep, consuming high amounts of sugar in your breakfast, and having a spike in blood sugar following any type of breakfast meal, markedly blunts your brain’s ability to return to waking consciousness following sleep.”

Exercise:
“It is well known that physical activity, in general, improves your alertness and also your mood level, and we did find a high correlation in this study between participants’ mood and their alertness levels,” Vallat said. “Participants that, on average, are happier also feel more alert.”
But Vallat also noted that exercise is generally associated with better sleep and a happier mood.

Sleep:
“It may be that exercise-induced better sleep is part of the reason exercise the day before, by helping sleep that night, leads to superior alertness throughout the next day,” Vallat said.
Vallat and Walker discovered that sleeping longer than you usually do, and/or sleeping later than usual, resulted in individuals ramping up their alertness very quickly after awakening from sleep. .......
Most people need this amount of sleep to remove a chemical called adenosine that accumulates in the body throughout the day and brings on sleepiness in the evening, something known as sleep pressure.

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Psalm 127:2 It is vain for you to rise up early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep.

[Richard Myers]

Thanks for sharing, Brother Curt.  The information gathered from research is important. Let us add from the light we have been given. It would b e good to go to bed early if we want better sleep. The hours of sleep before midnight are more valuable. In other words, we can. do very well on less sleep, not more, if we go to be early. Generally, if I go to be at 9pm, I will awaken at 3 or 4am with an alert mind ready to study.

Another important truth is that if we want better sleep, it would be good to not eat a late meal, or to eat two meals rather than three with the last being early not late. Eating a heavy meal late in the day will not only keep one from a "better sleep" but will cause both the stomach and the brain to not function well. Before learning advanced truth regarding sleep, I had learned that eating a late meal, especially eating meat, not only impaired by sleep, but caused me to want to sleep longer in the morning. I reasoned that eating late had caused me to not want to have breakfast early in the morning. I now understand that my stomach had been laboring late into the night while sleeping, thus not only was my digestive organs were having to overwork, but it also disturbed my sleep. There were times when my mind was effected so that I had bad dreams. How do I know the relationship between the stomach and the brain? Science now knows the connection and we have been given light the subject. Science is proving a prophets accuracy once again. God continues to lead His people.

The latest truth unfolding, Jesus is coming very soon!! Let us get ready. Have a blessed Sabbath dear ones.

[Curt]

"Science now knows the connection and we have been given light the subject. Science is proving a prophets accuracy once again. God continues to lead His people."

Brother Richard,
thank you very very much for expanding on the subject of sleep relative to time of rest and time of meals. Yes, science is provivg what we know and we should be humbly boasting about it. 
This is the intent of sharing these reports from cusrrent research. Though I know that to some the details may seem abit heavy and I will try to limit that.

To God be the glory

[Curt]

Psalm 127:2 - It is vain for you to rise up early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep.


Neuronal Death Protein: New Research Shows How Sleep Deprivation Can Damage the Brain
https://scitechdaily.com/neuronal-death-protein-new-research-shows-how-sleep-deprivation-can-damage-the-brain/
By AMERICAN CHEMICAL SOCIETY NOVEMBER 10, 2023

Chronic sleep deprivation has been linked to brain damage and increased risk of neurological diseases. Researchers found that the protein pleiotrophin (PTN) decreases with sleep deprivation, causing neuronal death in the hippocampus and potentially indicating cognitive impairment.

In a new study in ACS’ Journal of Proteome Research, a team working with mice has identified a protective protein whose level declines with sleep deprivation, leading to neuronal death. ............

When they looked at genetic studies in humans, they found that PTN is implicated in Alzheimer’s and other neurodegenerative diseases. This research has uncovered a new mechanism by which sleep protects brain function, according to the researchers, who also note that PTN levels could serve as an indicator of cognitive impairment resulting from insomnia.

[rahab]

My dad had sleep deprivation all his life. Never wanted to do anything about it. I thought one of those sleep apnea machines might help but he wanted nothing to do with it.

Lived to 96 1/2 and didn’t have dementia.
Died of leukemia and complications from chemotherapy.

[Richard Myers]

I believe that sleep deprivation can be damaging to one's health. On the other hand, there is always more to the story. When we follow God's ways, things are not the same in regards to health. Twice I have gone for close to 30 days with no sleep. First was about 3 years ago when I was coughing so much I could not sleep. A few months ago I tore a disk in my back and the pain was so much I did not sleep for almost a month. It seems impossible to do, but in both cases, I was not tired from getting no sleep. The firs time I was working and did not stop. I went to bed every night, but could not sleep because I kept coughing.

The last time I was bedridden for close to two months with the back injury. I kept busy while in bed and was never tired, just in pain continually. It was never a thought as to it being a problem not sleeping until others told me it was impossible to go a month with no sleep without suffering great injury to the brain. I ceased trying to convince others fearing they would think I made it up. 

[rahab]

A hard trial for sure. At those times we must cling to Jesus.

[Curt]

I believe that sleep deprivation can be damaging to one's health. On the other hand, there is always more to the story. When we follow God's ways, things are not the same in regards to health. Twice I have gone for close to 30 days with no sleep. First was about 3 years ago when I was coughing so much I could not sleep. A few months ago I tore a disk in my back and the pain was so much I did not sleep for almost a month. It seems impossible to do, but in both cases, I was not tired from getting no sleep. The firs time I was working and did not stop. I went to bed every night, but could not sleep because I kept coughing.

Brother Richard, we have known each other for so so many years yet I was not aware of your problems, even a few months ago. All problems affecting the spine are major in my book. How are you now?

[Curt]

234 - The Hospital Is an Enemy of Sleep



Massimo Sandal, May 15, 2024
https://www.medscape.com/viewarticle/hospital-enemy-sleep-2024a100098m?ecd=WNL_trdalrt_pos2_ous_240520_etid6530089&uac=305958HN&impID=6530089


Sleep in the hospital is poor. A meta-analysis from 2022 that examined 203 studies showed that the average total sleep time for hospitalized patients varies significantly between age groups. Children and adolescents sleep an average of about 7.8 hours per night, while adults and older adults manage to sleep only 5.6 and 5.8 hours, respectively. A substantial majority of studies, approximately 76% of those examined, reported sleep duration below the average considered healthy. Almost half of the studies indicated that adults slept less than 6 hours per night: A threshold commonly associated with adverse health outcomes. Furthermore, patients frequently experience numerous nocturnal awakenings (up to 42 times per night) and prolonged awakenings after sleep onset of over 105 minutes.

Pediatric patients, however, are a separate case. According to the meta-analysis, sleep efficiency in children overall remains comparable to that in healthy populations. But sleep quality in hospitalized children is deficient, and hospitalization affects children of various ages differently. Several studies have reported that bright light during the day improves the quality of nighttime sleep, and patients admitted near windows, and thus exposed to a natural light rhythm, tend to sleep better.

"Not sleeping disturbs recovery mechanisms from illness. The circadian rhythms of production of numerous hormones are altered, including insulin, nighttime blood pressure often increases with increased cardiac workload, oxidative stress increases, and a general inflammatory state is observed. So obviously, the patient struggles to recover, and moreover, in a vicious cycle, stress, anxiety, and concern increase. Consequently, this will only lead to further worsening of insomnia," said Casoni

...............................................Sl eeping in hospitals.. What a nightmare …..

Here is a summary from the article of the disturbances and frequency .......

"Sleep disturbance is one of the major risk factors for delirium," said Casoni. "An elderly patient, perhaps delirious and disoriented, could get up, fall, and suffer, for example, a hip fracture.

Noise: The Main Problem

One of these studies [sound peaks] attributed 20% of sleep awakenings to noise level peaks, while another indicated that environmental noise caused 11.5% of interruptions and 17% of awakenings. The average noise level in hospitals could also play a crucial role.

- Nursing call bells/signals
- Noises, calling, crying, screaming from other patients
- Nursing checks every 2 hours, periodic vitals
- Shift Change and handover by staff at midnight and early morning
- Ambulance sirens or reversing signals

[rahab]

   Yes, always had a deep sense that this was a problem!

[Curt]

Poor Sleep in Kids Tied to a Twofold Increased Risk for Psychosis in Adulthood​
Medscape: Eve Bender May 22, 2024
 

METHODOLOGY:

• As part of the Avon Longitudinal Study of Parents and Children, investigators collected sleep duration data from 12,394 infants and children aged 6 months to 7 years. Information on sleep was collected from parents when the children were at 6, 18, and 30 months and again at 3.5, 4-5, 5-6, and 6-7 years.
  
  To determine whether inflammation could mediate psychosis risk, inflammatory markers (C-reactive protein (CRP) and interleukin 6 (IL-6))were measured at ages 9 and 15 years.
  Investigators then assessed 3889 participants at age 24 years for psychotic disorders.

TAKEAWAY:

• Persistent shorter sleep duration in childhood is significantly associated with a more than twofold increased risk for a psychotic disorder in young adulthood (odds ratio, 2.50; 95% CI, 1.51-4.15; P < .001).
  Increased levels of IL-6 at age 9 years, but not CRP, partially mediate the association between sleep duration and psychosis (P = .007).

The researchers noted that addressing sleep problems in childhood could serve as a way to mitigate the risk for psychosis in later life.

[Richard Myers]

More than likely, there are things happening in the lives of these children that causes sleep problems. That is the evil in the world of the child is likely what is already causing problems in the lives of these children. Even when in the womb children are affected by the evil surrounding them.

[rahab]

Especially in these times

[Curt]

Yes it is and bigger than is realised. Without proper rest (8 Laws) healing and recovery are hindered.

[Curt]

Great point Brother Richard, who knows what is happning in the mind of the child from the environment and influences or challenges around them to disrupt their sleep

[Curt]

265 - Just One Night of Poor Sleep May Drive Serum (Blood) Protein Changes

Medscape - Heidi Splete, August 21, 2024
https://www.medscape.com/viewarticle/just-one-night-poor-sleep-may-drive-serum-protein-changes-2024a1000fb7?ecd=WNL_trdalrt_pos1_ous_240822_etid6766304&uac=305958HN&impID=6766304

A single night of sleep deprivation had a significant impact on human blood serum, based on new data from an analysis of nearly 500 proteins. Compromised sleep has demonstrated negative effects on cardiovascular, immune, and neuronal systems, and previous studies have shown human serum proteome changes after a simulation of night shift work, wrote Alvhild Alette Bjřrkum, MD, of Western Norway University of Applied Sciences, Bergen, Norway, and colleagues.

 In a pilot study published in Sleep Advances, the researchers recruited eight healthy adult women aged 22-57 years with no history of neurologic or psychiatric problems to participate in a study of the effect of compromised sleep on protein profiles, with implications for effects on cells, tissues, and organ systems. Each of the participants served as their own controls, and blood samples were taken after 6 hours of sleep at night, and again after 6 hours of sleep deprivation the following night.

 The researchers identified analyzed 494 proteins using mass spectrometry. Of these, 66 were differentially expressed after 6 hours of sleep deprivation. The top five enriched biologic processes of these significantly changed proteins were protein activation cascade, platelet degranulation, blood coagulation, and hemostasis.

 Further analysis using gene ontology showed changes in response to sleep deprivation in biologic process, molecular function, and immune system process categories, including specific associations related to wound healing, cholesterol transport, high-density lipoprotein particle receptor binding, and granulocyte chemotaxis.

 The findings were limited by several factors including the small sample size, inclusion only of adult females, and the use of data from only one night of sleep deprivation, the researchers noted. However, the results support previous studies showing a negative impact of sleep deprivation on biologic functions, they said.

 [FYI - Needs more study on a larger sample group, male/female, different age groups, etc]

[rahab]

I think of the hostages

[Curt]

286 - Poor Sleep Linked to Difficulty Controlling Unwanted Thoughts

Neuroscience News https://neurosciencenews.com/ptsd-sleep-deprivation-memory-28296/
 Neuroscience News 02 January 2025, University of East Anglia

Summary:
Sleep deprivation impairs brain regions responsible for suppressing unwanted thoughts, contributing to mental health challenges. Functional neuroimaging revealed reduced activation in the prefrontal cortex and increased hippocampal activity in sleep-deprived individuals, suggesting memory control deficits.

REM sleep plays a key role in rejuvenating these brain mechanisms, enhancing the ability to manage intrusive memories. These findings provide insight into the connection between poor sleep and mental health, offering potential pathways for prevention and treatment.


 Key Facts:
Memory Control Deficits: Sleep deprivation weakens prefrontal cortex activity, leading to difficulty suppressing intrusive memories.
REM Sleep’s Role: More REM sleep enhances the prefrontal cortex’s ability to manage unwanted thoughts.
Mental Health Impact: Impaired memory control links poor sleep to emotional dysregulation and mental health disorders.

[rahab]

Brain needs to detox too!

[Curt]

284 - How The Brain Cleans Cellular Debris While We Sleep

The brain makes a lot of waste. Now scientists think they know where it goes

https://www.npr.org/sections/shots-health-news/2024/06/26/g-s1-6177/brain-waste-removal-system-amyloid-alzheimer-toxins

NPR.org June 26, 20245:00 AM ET Jon Hamilton

About 170 billion cells are in the brain, and as they go about their regular tasks, they produce waste — a lot of it. Including amyloid, the substance that forms sticky plaques in the brains of patients with Alzheimer's disease.... Now, two teams of scientists have published three papers that offer a detailed description of the brain's waste-removal system. Published in the Journal Nature. The glymphatic system. ....

So scientists have spent decades trying to answer a fundamental question, Kipnis says: "How does a waste molecule from the middle of the brain make it all the way out to the borders of the brain" and ultimately out of the body?

Waves that washKipnis and his team began looking at what the brain was doing as it slept. As part of that effort, they measured the power of a slow electrical wave that appears during deep sleep in animals.
 And they realized something: "By measuring the wave, we are also measuring the flow of interstitial fluid," the liquid found in the spaces around cells, Kipnis says.

 It turned out that the waves were acting as a signal, synchronizing the activity of neurons and transforming them into tiny pumps that push fluid toward the brain's surface, the team reported in February in the journal Nature.In a paper published a few weeks earlier, Kipnis had shown how waste, including amyloid, appeared to be crossing the protective membrane that usually isolates the brain.

 Kipnis and his team focused on a vein that passes through this membrane.
 "Around the vein, you have a sleeve, which is never fully sealed," he says. "That's where the [cerebrospinal fluid] is coming out" and transferring waste to the body's lymphatic system.Iliff says many of the new findings in mice still need to be confirmed in people.

 "The anatomical differences between a rodent and a human," he says, "they're pretty substantial."