Igor Delovski Board

[delovski]

How jet lag could shorten your life span

"Executives who suffer chronic jet lag and older workers who do night
shifts could be shortening their lives, though younger people are likely to be
immune to the effects, according to a new study."

[delovski]

Power Sleep : The Revolutionary Program That Prepares Your Mind for Peak Performance,
by James B. Maas

This book tells you on every page how sleep seems to be critical for healthy
mental performance and good concentration. Sleep deprivation can provoke
immune system problems and memory capability loss. Scary but rather revealing!



Not too thick, easy to read so I did it in a month, month and a half or something
like that, without affecting all the other stuff I'm usually doing.

[delovski]

Reddit: How to go home with $0 on Who Wants To Be A Millionaire,
Metacafe video.

[delovski]

40 facts about sleep you probably didn't know

"The record for the longest period without sleep is 18 days, 21 hours, 40
minutes during a rocking chair marathon. The record holder reported
hallucinations, paranoia, blurred vision, slurred speech and memory and
concentration lapses."

[Ike]

Woman With Perfect Memory Baffles Scientists

"Give her any date, she said, and she could recall the day of the week,
usually what the weather was like on that day, personal details of her life at
that time, and major news events that occurred on that date."

[Ike]

BBC News: No sleep means no new brain cells

"The results suggest that elevated stress hormone levels resulting from
sleep deprivation could explain the reduction in cell production in the adult
brain."

[delovski]

Harvard Gazette - Learning while we sleep and dream

"But remembering lots of facts is not the only or even the main function of
memory,” says Walker, a sleep expert who works at Harvard-affiliated Beth
Israel Deaconess Medical Center. “The key to solving problems and generating
new ideas involves how those facts are put together into a bigger picture, one
we’ve not seen before."

[Ike]

FuturePundit: Scientists Demonstrate Best Way To Use Caffeine

"Here is some useful news you can use. Morning "big gulp" coffee drinkers
are misusing the power of caffeine. Researchers at the Sleep Disorders Center
at Rush University Medical Center in Chicago along with colleagues at Brigham
and Women’s Hospital and Harvard Medical School have shown that caffeine
is best admnistered in a larger number of smaller doses with the doses coming
later in the day."

[delovski]

Emotions Run Amok in Sleep-Deprived Brains

"When we're sleep deprived, it's really as if the brain is reverting to more
primitive behavior, regressing in terms of the control humans normally
have over their emotions," researcher Matthew Walker, a neuroscientist
at the University of California, Berkeley, told LiveScience."

[delovski]

Why Good Sleep is So Essential

"One in 3 Americans suffers from Insomnia. There are currently over 75
categorized sleep disorders, with more sleep disorders being discovered
every year. Americans, on average, get 1-2 hours less sleep than is re-
commended, and for those of us with a bad mattress, those hours that we
do get are even less likely to leave us feeling refreshed, and less likely to
allow us to reach the restorative levels of deep sleep we need."

[delovski]

Slashdot: Research Finds Effects of GSM Signals on Sleep

"The effects of mobile phone radiation on sleep were studied in Sweden in
a laboratory experiment where subjects were exposed either to 884 MHz
GSM radiation or placebo. The study finds that compared to placebo, in the
radiation-exposed subjects there was a prolonged latency to reach the first
cycle of deep sleep (stage 3). The amount of stage 4 sleep was also decreased.

Moreover, participants that otherwise have no self-reported symptoms
related to mobile phone use, appear to have more headaches during actual
radiofrequency exposure as compared to sham exposure."

[Ike]

parentingsquad - Easy way to reset your sleep cycle: Stop eating

"Not eating for 12-16 hours can help people quickly reset their sleep-wake
cycle, according to a new study from the Harvard Medical School. This dis-
covery can drastically improve a person's ability to cope with jet lag or ad-
just to working late shifts."

[Ike]

sciencedaily.com - Loss Of Sleep, Even For A Single Night, Increases
Inflammation In The Body

"These data close an important gap in understanding the cellular mechanisms
by which sleep loss enhances inflammatory biology in humans, with implica-
tions for understanding the association between sleep disturbance and risk
of a wide spectrum of medical conditions including cardiovascular disease,
arthritis, diabetes, certain cancers, and obesity."

[XNote]

Sleep May Prepare You for Tomorrow by Dissolving Today’s Neural Connections

"The studies support the controversial theory that sleep weakens or entirely
dissolves some synapses, the connections between brain cells. “We assume
that if this is happening, it is a major function, if not the most important fu-
nction, of sleep..."

[Ike]

time - Wish Fulfillment? No. But Dreams Do Have Meaning

"Dreams may not be the secret window into the frustrated desires of the un-
conscious that Sigmund Freud first posited in 1899, but growing evidence
suggests that dreams — and, more so, sleep — are powerfully connected to
the processing of human emotions."

[delovski]

wisebread.com - How to Naturally Reset Your Sleep Cycle In One Night

"Not eating for 12-16 hours can help people quickly reset their sleep-wake
cycle, according to a study from the Harvard Medical School. This discovery
can drastically improve a person's ability to cope with jet lag or adjust to
working late shifts."

[delovski]

Slashdot: Alzheimer's Disease Possibly Linked To Sleep Deprivation

"NewScientist is reporting a link between sleep deprivation and Alzheimer's
Disease via an increased amyloid-beta plaque load thought responsible for
a large part of the symptoms of the disease, in mice. Medication to abroga-
te insomnia reduced the plaque load."

[Ike]

http://www.washingtonpost.com/national/health-science/brains-flush-toxic-waste-in-sleep-including-alzheimers-linked-protein-study-of-mice-finds/2013/10/19/9af49e40-377a-11e3-8a0e-4e2cf80831fc_story.html

Brains flush toxic waste in sleep, including Alzheimer’s-linked protein, study of mice finds

[delovski]

eurekalert.org - Study finds later school start times improve sleep
and daytime functioning in adolescents

"Daytime sleepiness, depressed mood and caffeine use were all significantly
reduced after the delay in school start time. The later school start time had
no effect on the number of hours students spent doing homework, playing
sports or engaging in extracurricular activities."

[Ike]

reddit.com - Sleep deprivation can increase the risk of developing false memories

"We found that under certain conditions, sleep deprivation can increase the
risk of developing false memories. Specifically, sleep deprivation increased
false memories in a misinformation task when participants were sleep
deprived during event encoding, but did not have a significant effect when
the deprivation occurred after event encoding."

[Ike]

yahoo - What 13 successful people do before going to bed

"Turns out some — like President Obama and writer Michael Lewis — are
night owls, preferring to work while the rest of the world sleeps; while others
—like Arianna Huffington and Sheryl Sandberg — know how important sleep
is, and force themselves to cool down."

[Ike]

http://www.reddit.com/r/IAmA/comments/2xws1w/iama_stanford_trained_sleep_doctor_treated_sleep/

IamA Stanford trained sleep doctor, treated sleep conditions like apnea, insomnia, exploding head syndrome, restless legs syndrome, narcolepsy. AMA

[delovski]

r - Sleep loss boosts hunger, unhealthy food choices

"Skimping on sleep has long been associated with overeating, poor food
choices and weight gain. Now a new study shows how sleep loss initiates
this process, amplifying and extending blood levels of a chemical signal
that enhances the joy of eating, particularly the guilty pleasures gained
from sweet or salty, high-fat snack foods."

[delovski]

sciencenews - Sleep deprivation hits some brain areas hard

"Pulling consecutive all-nighters makes some brain areas groggier than
others. Regions involved with problem solving and concentration become
especially sluggish when sleep-deprived, a new study using brain scans
reveals. Other areas keep ticking along, appearing to be less affected by
a mounting sleep debt."

[delovski]

y - Clean Sleeping Could Be 2017's Biggest Health Trend

"Sleep is also needed for a more youthful appearance. Tiredness can cause
stress, which in turn stimulates cortisol and insulin - the hormones that
trigger your body to store fat.

A lack of sleep can be responsible for feeling hungry and therefore overeating
by causing a drop in the levels of leptin, the main appetite suppressant.

Ideally, you should have a 12-hour gap from eating over the night - dinner
at 7 p.m., breakfast at 7 a.m. If you do have to eat late, the number one
rule is to avoid sugar."

[delovski]

y - In Bed With: Pillowcases That Promise Skin Care

"Next up, I spent a few nights with Iluminage's Skin Rejuvenating Pillowcase.
This pillowcase has copper infused fibers that they claim will help minimize
fine lines and wrinkles. Dr. Bowe told me that copper technology helps
regenerate new collagen in the skin to make skin firmer, improves skin's
blood vessel circulation and increases the skin's natural defense mechanism."

[Ike]

https://www.reddit.com/r/science/comments/5qn922/chronic_sleep_deprivation_suppresses_the_immune/

Chronic sleep deprivation suppresses the immune system, based on a study that examined 11 pairs of identical twins with different sleep patterns. The immune system functions best when it gets enough sleep, and 7 or more hours of sleep is recommended for optimal health.

From what I remember in intro Psych:
It's also linked to Alzheimer's and Dementia. The brain needs sleep to flush out toxins (especially amyloid, a waste protein). It's speculated that this can't happen when you're awake, because the body has to reduce blood flow to the brain and use the same pathways for cerebral spinal fluid to use as a cleaner.
Unlike other major organs, the brain has no built in waste disposal system. this is the only way to clean it. When it comes to too much waste in the brain, instead of complete failure, it's a slow, incremental process of damage and shrinkage.
sleep is absolutely necessary for brain health.

[delovski]

r - Delaying school start times could help teenagers sleep better
giving them a better chance for success

"Researchers have found that students from schools that started earlier slept
less, were less likely to meet the national sleep recommendations for their age
& were more often tired in the morning."

[Ike]

https://www.reddit.com/r/science/comments/6hm08g/research_suggests_the_effects_of_shift_work_or/

Research suggests the effects of shift work or jet lag on our body clocks can be reduced by simply changing meal times

[delovski]

/. -Expert Says You're Deluding Yourself If You Think You're Productive On Six Hours of Sleep

"Getting through the workday on little sleep is a point of pride for some.
But skimping on shuteye could be shortening your life and making you a
less than stellar employee, according to Matthew Walker, founder and
director of the Center for Human Sleep Science at the University of
California, Berkeley. "Underslept employees tend to create fewer novel
solutions to problems, they're less productive in their work and they take on
easier challenges at work," said Walker, author of "Why We Sleep: Unlocking
the Power of Sleep and Dreams," out Tuesday. Operating on short sleep --
anything less than seven hours -- impairs a host of brain and bodily
functions, said Walker, who is also a professor of neuroscience and
psychology. It increases your risk for heart attack, cancer and stroke,
compromises your immune system and makes you emotionally irrational,
less charismatic and more prone to lying."

[Ike]

https://www.ncbi.nlm.nih.gov/pubmed/28475473

The effect of vitamin D supplement on the score and quality of sleep in 20-50 year-old people with sleep disorders compared with control group.

[delovski]

r - Sleep deprivation may contribute to Alzheimer's disease by robbing the brain of the time it needs to wash away sticky proteins/plaques

"Mental and physical disorders are more likely with lack of sleep. Which is why
I don't expect to live very long. Not healthy anyway. I suffer from insomnia.
Quite bad. There are worse cases so i can still function most of the time. But I
think this is a common thing most of us over at /r/insomnia are conscious
about."

[Ike]

https://www.index.hr/magazin/clanak/metoda-koju-koriste-americki-vojnici-garantira-da-cete-zaspati-za-2-minute/2021361.aspx

[Ike]

https://www.reddit.com/r/science/comments/a108zv/losing_just_a_couple_hours_of_sleep_at_night/

Losing just a couple hours of sleep at night makes you angrier, especially in frustrating situations. The study is one of the first to provide evidence that sleep loss causes anger.

[delovski]

r - Poor sleep linked to buildup of dangerous plaques throughout body

"Researchers found that subjects who slept fewer than six hours were 27%
more likely to have atherosclerosis throughout the body than those who slept
seven to eight hours"

[Ike]

https://www.sciencedaily.com/releases/2019/02/190212094839.htm

Researchers have discovered why sleep can sometimes be the best medicine. Sleep improves the potential ability of some of the body's immune cells to attach to their targets, according to a new study. The study helps explain how sleep can fight off an infection, whereas other conditions, such as chronic stress, can make the body more susceptible to illness.

[delovski]

news.nd.edu - Past your bedtime? Inconsistency may increase risk to cardiovascular health

"Now a new study shows whether or not you go to bed on time could also have
an effect on your health. Researchers at the University of Notre Dame studied
the correlation between bedtime regularity and resting heart rate (RHR) and
found that individuals going to bed even 30 minutes later than their usual
bedtime presented a significantly higher resting heart rate that lasted into the
following day."

[Ike]

r - Scientists explains why sleep is so vital to our health

Prolonged sleep deprivation can lead to severe health problems in humans and
other animals. But why is sleep so vital to our health? A UCLA-led team of
scientists has made a major advance in answering this question and has shown
for the first time that a dramatic change in the purpose of sleep occurs at the
age of about 2-and-a-half.

[Ike]

r - Three consecutive nights of sleep loss can have a negative impact on both mental and physical health

"Scientists have found that three consecutive nights of sleep loss can have a
negative impact on both mental and physical health. Sleep deprivation can lead
to an increase in anger, frustration, and anxiety."

[Ike]

Y! - Extended exposure to blue light at night may trigger metabolic changes that, over time, lead to weight gain

"In addition to bulbs, LEDs are now found in many flat-screen TVs, computer
monitors, phone and tablet screens. It's also a strong source of blue light, a
form of light wave between 380 to 500 nanometers, that's very high energy
and tough for the retina to block, say UC Davis Health experts. As a result, it
can lead to eye strain, alertness and potential vision challenges (with extended
exposure over the lifespan)."