Sleep

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Deep-brain stimulation during sleep strengthens memory

While it’s known that sleep plays a crucial role in strengthening memory, scientists are still trying to decode how this process plays out in the brain overnight.

https://www.uclahealth.org/news/deep-brain-stimulation-during-sleep-strengthens-memory?

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? America needs more sleep

Chart: Gallup Just 26% of Americans get at least eight hours of sleep per night, according to a new Gallup survey — down from 34% in 2013. About 20% say they sleep less than five hours per night. Women are significantly less likely than men to say they get enough sleep, and people between the ages of 30 and 49 are more sleep-deprived than any other age group. ?️ Why it matters: Research has linked insufficient sleep to increased risk of heart disease, stroke, cancer, obesity, depression, anxiety and dementia.

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What short sleepers teach us

Illustration: Sarah Grillo/Axios

A small group of people around the world truly don't need more than four to six hours of sleep a night, thanks to a rare gene. Why it matters: Very few people are natural short sleepers. But deeper study of the way their bodies and brains work offers valuable lessons for all of us. The big picture: Short sleepers are a window into what life looks like when you get enough sleep, says Ying-Hui Fu, a neuroscientist and sleep researcher at UC San Francisco. She's a co-author of a landmark study on short sleepers that identified their unique gene. ? Zoom in: When we sleep, our bodies go through a series of tasks that are essential to keeping us going mentally and physically. That includes generating energy for the next day, eliminating toxins and solidifying memories. For most of us, that process takes around 8.5 hours, Fu says. We often don't get all of those hours, so our recovery hovers around 90% or lower. But naturally short sleepers are exceptionally efficient with their overnight mental and physical recovery, and can complete 100% of those tasks in four to six hours, she says. As a result, the dozens of short sleepers Fu has studied tend to be energetic, optimistic and healthy — and they have good memories. Case in point: Michael Grillo, a retiree in Clinton, Conn., tells Axios' Erica Pandey he's been a short sleeper all his life. He's seen doctors and tried sleep aids, but his body never strayed from an average of 5.5 hours of sleep a night. "There's nobody else in my family like me," he says. "It's kind of a joke within my family, but it feels so naturally part of my biorhythm." ? A life of short sleep means Grillo is always up in the hours of the morning when the rest of us are sound asleep. "I try to use the time productively," he says. "It's a quiet time. It's never a dull time." When he worked a corporate job, he'd often use the meeting-free time to catch up on work or plan the day. Now, Grillo listens to books and takes his dog for walks. He even taught himself to read music and is now learning how to play the ukulele. Zoom out: Short sleepers' boosted mental and physical health underscores how key sleep is to health, Fu says. "When sleep efficiency and quality is better, it can help prevent and dramatically delay disease," she says. ? What's next: Short sleepers are hard to study. While many people think they don't need lots of sleep, very few naturally function that way, The Wall Street Journal reports. But researchers, including Fu, say there's a great deal more we can learn from this population — including whether there's a way for the rest of us to sleep less without jeopardizing our health. "My long-term goal is to someday learn enough so we can manipulate the sleep pathways without damaging our health," Fu told The Journal. "Everybody can use more waking hours, even if you just watch movies."

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How much sleep do you really need? Experts say it depends

Chances are, if you’re reading this, you got some sleep last night. But are you feeling rested?

https://apnews.com/article/sleep-cycles-women-rem-d2ca54492c20ae222c6e089e23f5939b?

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Is Your Medication Affecting Your Sleep?

If you have trouble falling asleep or staying asleep, check your medicine cabinet. Insomnia can be a side effect of some widely used prescription meds, over-the-counter drugs, and supplements.

https://www.webmd.com/sleep-disorders/medications-that-affect-sleep?

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How Sleep Deprivation Affects Your Memory

Sleep deprivation happens when you don’t get enough sleep, or don’t get enough quality sleep. This may happen because of lifestyle choices, work demands, and medical conditions. Lack of sleep can affect your physical and mental health, leading to issues like poor brain function, mood problems, and a weakened immune system. While many people have sleep deprivation now and then, if you regularly don't get enough sleep, it can lead to more serious chronic (long-term) health problems such as heart disease, stroke, and diabetes. 

https://www.webmd.com/sleep-disorders/sleep-deprivation-effects-on-memory?

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New Ideas in Sleep Hygiene

https://www.webmd.com/sleep-disorders/ss/cm/slideshow-new-ideas-sleep-hygiene

ps:So no counting sheep?? ?