Latest news with #NationalSleepFoundation
New York Post
21-05-2025
- Health
- New York Post
Beware this popular sleep trend — it can ‘seriously' harm your health
Dr. Brian Rotenberg isn't keeping his lips sealed about this trendy bedtime hack. 'The general concept of mouth taping, from a scientific and biological perspective, doesn't make a lot of sense,' the Canadian ear, nose and throat surgeon told The Post. Rotenberg recently dug into the science behind the TikTok-famous fad — and let's just say the results weren't exactly dreamy. Most research showed little to no real benefit, and a few studies even raised red flags about the potential for 'serious health harm.' 4 Mouth taping has gained a large following online. Provokator – What is mouth taping? It's a viral trend where people tape their lips shut before bed to encourage breathing from the nose instead of the mouth while they sleep. Supporters claim it offers a range of benefits, including better sleep, reduced snoring, fresher morning breath, improved oral health and even a more defined jawline. Gwyneth Paltrow, Ashley Graham and Jimmy Fallon are a few of the celebrities who have hopped on the mouth-taping train. And health and wellness influencers like Cory Rodriguez and James Jun have racked up millions of views touting the tactic. 'I've been doing this now for a couple months after seeing this and it is life-changing. Best sleep of my life,' commented one social media user. 'Sleep SO much better, lessened snoring, no dry mouth,' chimed in another. But not everyone's sold on the idea. Skeptics have raised concerns about potential risks, commenting things like, 'I would suffocate' or 'I'd probably die halfway through the night.' They might not be totally off base — at least in some cases. When mouth taping becomes a nightmare Snoring is often linked to obstructive sleep apnea, which affects around 30 million Americans. It causes the upper airways to collapse or narrow, interrupting breathing at night. 4 The National Sleep Foundation estimates that 90 million Americans snore occasionally or regularly. Andrey Popov – In a deep dive of 10 studies involving 213 patients, Rotenberg and his colleagues found that only two studies demonstrated that mouth taping might slightly help those with mild sleep apnea. The other eight showed no real benefit for mouth breathing, sleep-disordered breathing or sleep apnea. Even worse, four of the studies raised a serious red flag: the potential for asphyxiation — especially for those whose mouth breathing is caused by nasal blockages. Here's why: Sleep apnea causes the upper airways to collapse, forcing many to breathe through their mouths at night. But if your nose is blocked and you tape your mouth shut, 'there's nothing left to breathe through at that point,' Rotenberg warned. 'That's where the risk comes in.' Rotenberg doesn't believe mouth taping would be fatal if you have blocked nasal passages, since your body would likely wake you up before things went too far. However, he's had patients who've struggled with mouth taping, and for some, it actually made their sleep apnea worse. 'You can imagine if the trend was to continue and you don't take the mouth tape off — at that point there would be a very real risk of something terrible happening,' said Rotenberg, a professor at Western University in Ontario. 4 Mouth taping while you have blocked nasal passages increases your risk of asphyxiation. Gatot – Hay fever, chronic rhinitis, a deviated septum, sinonasal disease or enlarged tonsils are among the conditions that could make mouth taping downright dangerous by blocking airflow through the nose. 'These conditions will not be treated by mouth taping because they're mechanical things in your airway,' Rotenberg said. 'The better thing to do is to go to your qualified healthcare professional, your family doctor, your nurse practitioner and ask them to actually investigate what's going on,' he added. 'Don't take the advice of a social media influencer or celebrities you might like.' Real solutions for better sleep If you're looking to ditch the snoring or tame sleep-disordered breathing, Rotenberg suggests several strategies. First up: if you're carrying extra weight, shedding some pounds could help. He also recommends cutting back on alcohol and avoiding heavy meals before bed. For those who need more help, there are devices like CPAP or APAP, which deliver air directly into your lungs to keep your airways open and your breathing smooth at night. 4 Sleep apnea symptoms can be alleviated with devices like a CPAP machine. Kawee – Oral appliances — think of them as mouthguards — can sometimes help by repositioning your jaw or tongue to keep your airways clear and reduce sleep apnea symptoms. And if you're really in a pinch, there's always surgery, which Rotenberg says is safe, effective and can offer long-term success. 'People might say, 'Wait a second, surgery or mouth taping? Why wouldn't I just tape my mouth?' Because it's not going to treat your apnea — and it might make it worse,' Rotenberg said. That said, he does agree there are real benefits to breathing through your nose, like warming the air before it hits your lungs, reducing irritation and filtering out dust, allergens and other airborne particles. 'I do think nasal breathing is a good goal, and if influencers or celebrities think that's the case, more power to them,' he said. 'Where we differ is how to achieve that goal.' Looking ahead, Rotenberg hopes to launch an international study to see if mouth taping might help the right group of patients — like those who don't have sleep apnea or nasal blockages. 'That would be a difficult trial to organize, but that'd be aspirational,' he said.
Scottish Sun
15-05-2025
- Health
- Scottish Sun
You really can sleep too much, as scientists reveal most ‘dangerous' number of hours slumber to get a night
Plus, exactly how your sleep routine can impact your weight SNOOZE YOU LOSE You really can sleep too much, as scientists reveal most 'dangerous' number of hours slumber to get a night Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) WE all know sleep is important - but some new research is making people rethink how much you really need. Sleeping too much has been linked to poorer brain performance, especially for those with depression. Sign up for Scottish Sun newsletter Sign up 1 Your lie-ins could be damaging your brain Credit: Getty Scientists from the US, looked at nearly 2,000 adults from the Framingham Heart Study to see how sleep affects brain function. Everyone was free from dementia and stroke, and ages ranged from late 20s to mid-80s. They found that people who slept longer than what's usually recommended did worse on memory and thinking tests. This was even more true for people showing signs of depression. The current National Sleep Foundation guidelines recommend that most adults sleep for between seven and nine hours per night. Countless studies have shown that both too little and too much sleep can harm your health. Not getting enough sleep is linked to problems like poor memory, weakened immune function, and higher risks of heart disease and diabetes. But this new study, published in Alzheimer's & Dementia revealed that too much sleep might also hurt your brain. The research, led by the University of Texas Health Science Center, found that long sleep - but not short sleep - was linked to poorer overall thinking skills, including problem-solving. 'Long but not short sleep duration was associated with poorer global cognition and specific cognitive abilities like memory, visuospatial skills and executive functions,' said Sudha Seshadri, founding director of the Biggs Institute and senior author of the study. I spent three days at a sleep retreat - these are the top 7 things I learnt The link between long sleep and cognitive decline was even stronger in people showing signs of depression, no matter if they were taking antidepressants or not. 'Long-sleepers were more likely to report symptoms of depression,' said Vanessa Young, clinical research project manager and first author of the study. 'Sleep may be a modifiable risk for cognitive decline in people with depression.' About 90 per cent of people with depression experience sleep problems, with many of them sleeping longer than people without the condition. This means their sleep patterns could directly affect how well their brain works over time. 'Sleep may be a modifiable risk for cognitive decline in people with depression," Vanessa Young, clinical research project manager, who also worked on the study, added. The experts say more studies are needed to understand how long sleep affects the brain over time, particularly in people with depression. For now, they advise aiming for balanced sleep — not too little, not too much — to keep your brain sharp.
The Sun
15-05-2025
- Health
- The Sun
You really can sleep too much, as scientists reveal most ‘dangerous' number of hours slumber to get a night
WE all know sleep is important - but some new research is making people rethink how much you really need. Sleeping too much has been linked to poorer brain performance, especially for those with depression. 1 Scientists from the US, looked at nearly 2,000 adults from the Framingham Heart Study to see how sleep affects brain function. Everyone was free from dementia and stroke, and ages ranged from late 20s to mid-80s. They found that people who slept longer than what's usually recommended did worse on memory and thinking tests. This was even more true for people showing signs of depression. The current National Sleep Foundation guidelines recommend that most adults sleep for between seven and nine hours per night. Countless studies have shown that both too little and too much sleep can harm your health. But this new study, published in Alzheimer's & Dementia revealed that too much sleep might also hurt your brain. The research, led by the University of Texas Health Science Center, found that long sleep - but not short sleep - was linked to poorer overall thinking skills, including problem-solving. 'Long but not short sleep duration was associated with poorer global cognition and specific cognitive abilities like memory, visuospatial skills and executive functions,' said Sudha Seshadri, founding director of the Biggs Institute and senior author of the study. I spent three days at a sleep retreat - these are the top 7 things I learnt The link between long sleep and cognitive decline was even stronger in people showing signs of depression, no matter if they were taking antidepressants or not. 'Long-sleepers were more likely to report symptoms of depression,' said Vanessa Young, clinical research project manager and first author of the study. 'Sleep may be a modifiable risk for cognitive decline in people with depression.' About 90 per cent of people with depression experience sleep problems, with many of them sleeping longer than people without the condition. This means their sleep patterns could directly affect how well their brain works over time. 'Sleep may be a modifiable risk for cognitive decline in people with depression," Vanessa Young, clinical research project manager, who also worked on the study, added. The experts say more studies are needed to understand how long sleep affects the brain over time, particularly in people with depression. For now, they advise aiming for balanced sleep — not too little, not too much — to keep your brain sharp. How bad sleep affects weight Previously in The Sun, experts explained how sleep is closely linked with weight. Disrupts hunger hormones Ghrelin is a hormone released after the brain signals the stomach is empty, while leptin is released from fat cells to suppress hunger - and tell the brain it's full. Studies have shown that when you don't get enough shut-eye, the body makes more ghrelin and less leptin - leaving you more hungry. One study of 12 men led by University of Chicago showed two days of sleep deprivation drove leptin levels in the blood down by 18 per cent, while increasing ghrelin by 28 per cent. The men reported a 24 per cent increase in their hunger and appetite compared to when they were given two restful nights. More time to eat The less you are asleep, the more you are awake. This gives more of an opportunity to eat. In the modern day world, people are awake for up to 17 hours at a time - 7am till 12pm. It leaves a huge window for being awake and eating. If you're struggling with both your weight and sleep, try finishing your meals three to four hours before bed time. That might mean limiting your eating window from 9am until 6pm. Reach for takeaways If you have a weird sleeping pattern, chances are your eating schedule is also off-whack. Struggling to sleep can see us turn to convenience - takeaways, ready meals, oven foods and more, whi;e being energised gives us more motivation to cook healthily. Eat more calories than normal Studies suggest that the less sleep you get, the more calorie-dense food you choose to eat. One study in Chicago found that men ate more food at a buffet after four consecutive night's of rough sleep compared with when they were rested. They consumed around 340 calories more, mostly because they ate more snacks and carbohydrate-rich food. Researchers from King's College London also found that adults consumed an additional 385 calories – the equivalent of one and a half Mars Bars – on days after they were deprived of kip by combining the results of 11 previous studies. More desire for food Foods, especially those high in calories, are more appetising when we are sleep deprived because we subconsciously know they will boost our energy. A German study showed the lengths sleepy people would go to for calorific snacks using 32 healthy men. After a normal dinner and either a restful or restless night's sleep, the men were given three Euros to spend on snacks and told to bid the maximum amount they were willing to spend on each item. When sleep deprived. participants were willing to pay extra for the junk food items - which they were allowed to eat afterwards - suggesting a stronger desire. Fat storage more likely Scientists have warned that not getting enough sleep changes how the body deals with food, which could then lead to weight gain. One study showed that men who ate a large bowl of chilli mac and cheese after four nights of bad sleep reacted differently to the food than those who were well-rested. Researchers at Pennsylvania State University said blood tests showed lipids (fats) from foods were cleared faster, suggesting they were being stored almost instantly. The process did not spring back to its normal rate even after the men were given a long night's sleep.
Daily Mirror
10-05-2025
- Health
- Daily Mirror
'I fled London for a better life - but I'm so scared here I can't sleep'
Rising temperatures and lighter evenings are an uncomfortable combination. One woman who opted for a better life away from London with her partner has felt this first hand As we look forward to saying goodbye to spring and hello to summer, us Brits will be revelling in the prospect of sunnier days and warmer weather. However, heat is one of the main causes of a bad night's sleep, and we're often left tossing, turning and searching for the cold side of the pillow when temperatures start to rise. Dr Lindsay Browning, psychologist and sleep expert at And So To Bed, explains why heat can be so disruptive to our sleep. She says, 'As we fall asleep, our body temperature naturally drops. 'When the room is too hot or your covers are too thick, you can struggle to reduce your body temperature, which makes falling asleep much harder.' According to the National Sleep Foundation, a common cause of insomnia and poor sleep quality is linked to endocrine dysfunction, which can worsen in summer because your body produces less melatonin, a key hormone necessary for healthy sleep cycles. The increased amount of daylight can delay the production of melatonin, one of the hormones that regulates sleep. And this can make it harder to fall asleep at your usual bedtime. Statistics from World Data show there are 16 hours of daylight in June. In December, on the other hand, we usually get six to seven hours of daylight. 'This can also disrupt our internal body clock (circadian rhythm), affecting other aspects of our body,' says Ana Brito, sleep expert at Somnissimo. 'The extended daylight hours can also make it harder to wind down, affecting the overall quality and duration of sleep. Plus, longer days can be associated with higher temperatures until later, which can make it harder to fall and stay asleep as cooler temperatures are generally more conducive to sleep.' Rosie Mullender, 47, from West Sussex and author of the novel Ghosted, struggles to sleep in her attic bedroom. She tells us: 'I'd never had trouble getting to sleep until I spent my first summer in Worthing. Before moving to the seaside town, I'd only ever lived in flats, where you could open a window and enjoy a breeze as you slept without fear of encouraging burglars (or spiders) inside. 'Moving out of London meant my fiancé and I were able to buy a house rather than a flat, which was a dream come true, until I realised that I hate stairs, and when the master bedroom is in a loft conversion, your chances of a great night's sleep are minimal. 'Because heat rises, the bedroom is warm all year round – ideal in the winter when I don't have any need for thermal jim jams and a hot water bottle, but not so welcome in the summer months.' 'The bedroom does have a set of double doors leading onto a Juliet balcony, but my fear of the local spiders, which seem to consider our house their own personal hangout, means they have to stay firmly shut all year. 'So, instead, I'm left to toss and turn in a puddle of sweat every night, my hair clinging to my sticky neck. 'On the hottest nights, I'll place an oscillating fan next to the bed, and angle a standing fan directly at my torso. It means I'm much cooler, but the noise of two fans whirring stops me getting to sleep, and when I do manage it, I'll wake up in the middle of the night chattering with cold. 'At this rate, I might have to resort to sleeping in front of the fridge with the door open. Or making friends with those spiders.' Here are some top tips to help you prepare for getting a good night's sleep in the warmer weather… Sleep on your side 'Most people aren't aware that when trying to get to sleep in the heat, one of the best positions is to sleep on your side, as this minimises the surface area of your body against the mattress and bedding,' says Chris Tattersall, sleep environment expert and managing director of the bedding retailer Woolroom. 'This, in turn, will stop you from feeling too hot in the night and avoid any subsequent sweating.' Let the heat out A simple yet effective trick is to let your bedroom breathe. Chris says, 'The ideal temperature is 18˚C, so ensuring the hot air can circulate by opening windows is essential to ensure a comfortable sleep environment. 'I advise opening your bedroom windows for as long as possible only once the sun has passed to ensure that cool air flows in.' Keep your room cool all day Switch off unnecessary electronics in your bedroom. Just one laptop will generate 50 watts of heat, not including the light from the monitor or the fan that cools the processor. And, as the midday sun hits your windows, it will inevitably heat up your home, so another key tip is to keep the daytime heat at bay by closing your bedroom blinds too. Cold water is your friend A cold glass of water 30 minutes to an hour before bed can help cool your internal body temperature. Also keep a glass by the bed to help cool you from the inside out in case you wake up in the night. And if you love a hot water bottle to stay warm in winter, bring it out of hibernation for summer. 'Fill it with cold water and put it in the fridge or freezer a few hours before bed,' says Chris. 'Pop it between the sheets to cool them before you get in or keep it close to you for instant cooling.' Create a cool night routine Creating a holistic sleep environment as part of your bedtime routine is key. Cosy lighting, minimal noise and distractions, and perhaps aromatherapy are all important factors to consider. In hot weather, a cool shower before bed is a great addition, as this will lower your internal temperature, signalling to your body that it's time to wind down. If you don't want to go for a full shower, you could try washing your face and feet with cool water.
IOL News
21-04-2025
- Health
- IOL News
Can wearing socks to bed improve your sleep?
The question: Is it true that wearing socks to bed promotes sleep? Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Next Stay Close ✕ The science: TikTok is abuzz with a sleepmaxxing hack: Sleeping with your socks on. Socks can keep toes toasty and create a sense of comfort and coziness - and though it may seem counterintuitive, wearing socks also could help lower core body temperature, promoting sleep, experts said. While there is a lack of high-quality studies on how wearing socks could help lower core body temperature, there is a well-accepted theoretical explanation. Most people tend to sleep better when they are cooler, most sleep experts agree. The National Sleep Foundation recommends keeping ambient temperatures between 15.6°C to 19.4°C during sleep. It is a wide range, however, and it depends on the individual, experts said. A 2023 study suggests that for older adults, sleep is 'most efficient and restful' when temperatures are between 20°C to 25°C. Our bodies also help keep us cooler at night. Body temperature - about 37°C, on average - is influenced by circadian rhythm, and tends to fluctuate slightly throughout the day and night. Our body temperature is lowest at about 4am, then rises gradually throughout the day, peaking in the evening before the drop, research shows. Sweat can lower body temperature, as can distal vasodilation, a process in which tiny blood vessels under the skin widen, allowing heat to escape, said Indira Gurubhagavatula, a spokeswoman for the American Academy of Sleep Medicine. 'When we warm up our feet by wearing socks, the blood vessels under the skin dilate not just in the feet but everywhere,' said Gurubhagavatula, a professor of medicine at the Perelman School of Medicine at the University of Pennsylvania. 'This vasodilation allows warm blood to come to the surface, and as it keeps circulating and coming to the skin, body heat is shed, and core body temperature eventually drops.' 'It is the drop in core temperature that signals the brain to get ready for sleep,' she added. In 2018, a small study reported that six men who wore socks in a cool sleeping environment fell asleep an average of 7.5 minutes sooner, had fewer awakenings and slept 32 minutes longer than they did without socks. But given the small study size and methodology, it is difficult to draw a conclusion from the findings that can be applied more broadly, according to experts. Similarly, a warm bath or shower, or a small amount of a nonalcoholic, non-caffeinated warm beverage before bedtime could raise body temperature, and then during vasodilation, the rapid decline in that elevated body temperature also could help promote better sleep, experts said. Wearing socks to bed, however, 'is not a one-size-fits-all recommendation,' said Michelle Drerup, director of behavioral sleep medicine at the Cleveland Clinic Sleep Disorders Center. The sock strategy is not recommended to treat sleep disorders such as insomnia or sleep apnea and is not a substitute for physician-prescribed treatments or medications. Additionally, people who have certain conditions that impede body temperature regulation, have circulation problems such as diabetes or are prone to fungal foot infections should consult a health-care professional about whether it is advisable to wear socks while sleeping, experts said. What else you should know: Those who want to try sleeping in socks could consider these tips from sleep experts: - Choose clean and breathable socks. Fabrics that cannot breathe, such as synthetic materials, may cause increased sweating, which may promote foot fungus. Socks made of natural fibres such as cotton, cashmere or Merino wool 'are best, given their warmth and breathability,' Drerup said. - Opt for looser-fitting socks. Unless recommended by a treating physician, tight-fitting socks, especially compression socks, may inhibit circulation and increase the risk of certain medical problems. - Try specialty sleep socks when there is a need. Aloe vera-infused socks, for instance, may help moisturise dry, cracked feet during sleep. But any given night, people sleep better or worse for multiple reasons, 'so don't make a decision based on one or two nights. If you're going to try it, do it for about a week to see whether it's making a difference,' said Rafael Pelayo, a clinical professor in the Division of Sleep Medicine at Stanford University. The bottom line: Wearing socks may help promote sleep for some people, but more research is needed. Sleep behaviours are highly personal with variable results, but for most people, there is no harm in trying it, experts said.
