RICH MEALS, POOR SLEEP - More Fat You Eat, Less Soundly You Sleep

Tired of tossing and turning at night? To enjoy more peaceful sleep, try trimming fat from your meals. New research links higher fat intake -- especially at dinner -- with lighter sleep, interrupted breathing and restless dreams. Read more >>

Interrupted Night Sleep Worse for Cognitive Function

(HealthDay News) -- People are groggier and think less clearly when woken up during their night-time sleep than during than an afternoon nap, a new study shows.

The findings, published in the August issue of the Journal of Biological Rhythms, have implications for anyone who needs to be alert upon awakening in the middle of the night, such as on-call physicians, emergency personnel and even parents.

Researchers found that sleep inertia, the period of grogginess and impaired cognitive performance experienced upon awakening, was nearly four times stronger when people were awoken during the middle of their "biological night" (a period of normal night of sleep) compared to their biological day. The feeling was almost twice as strong during the person's biological morning, the wake-up period following a normal night of sleep. People also showed the least thinking impairment after awakening during the middle of the biological day.

"The cognitive impairment during the biological night was twice as large as during the normal time of awakening -- the biological morning," lead author Frank A.J.L. Scheer, a neuroscientist in Brigham and Women's Hospital Division of Sleep Medicine, said in a hospital news release. "This is especially important, considering that already following awakening during the morning, the cognitive impairment can be more detrimental than staying awake all night and has been shown to be comparable to the effects of alcoholic intoxication."

More information
The National Sleep Foundation has more about sleep and lifestyle.

Health Tip: Can't Sleep?

(HealthDay News) -- If you have trouble falling or staying asleep, it's important to understand the reasons for your insomnia.

Here's a list of possible reasons for your sleepless nights, courtesy of the U.S. National Library of Medicine:

• Discomfort or illness.
• Depression.
• Stress or anxiety.
• Drinking caffeine or alcohol, smoking, or taking certain medications or illicit drugs.
• An inappropriate sleep environment, including one that's too bright or too noisy.
• Related activities that affect your sleep, such as taking naps or going to bed too early.

Too Little Sleep Leads to Too Much Weight for Kids

(HealthDay News) -- Babies who get less than 12 hours of sleep a day face twice the risk of being overweight as preschoolers.

And, some parents may inadvertently contribute to their child's sleep problems by taking steps intended to soothe the child that, in reality, lead to disrupted sleep.

That's the conclusion of two reports in April's special issue of the Archives of Pediatrics & Adolescent Medicine, which is devoted to children and sleep.

"The combination of too little sleep and too much TV is associated with markedly elevated risk of obesity," explained Dr. Elsie M. Taveras, an assistant professor of ambulatory care and prevention at Harvard Medical School and lead author of the first study.

For the study, Taveras and her colleagues collected data on 915 children whose mothers reported on their child's sleep habits during the first two years of life. Using this information, researchers were able to determine how much sleep the children had each day between 6 months and 2 years of age.

On average, the children slept 12.3 hours a day. When the children reached 3 years of age, 83 were overweight. The researchers found that 3-year-olds who slept less than 12 hours a day as infants weighed more for their age and sex, compared with children who slept 12 hours a day or more as babies.

Also, babies who watched two or more hours of television a day had a 16 percent increased risk of being overweight, compared to a 1 percent risk for babies who didn't watch TV, Taveras said.

"The combination of low sleep and high TV might be acting independently to be a higher risk for obesity," Taveras said. The explanation may trace to hormones that control appetite, she added.

In the second study, Valerie Simard, of the Hopital du Sacre-Coeur de Montreal and the University of Montreal, and colleagues found that parents' behavior at bedtime was linked to sleep disturbances of their children.

The researchers had the parents of 987 children fill out questionnaires about their children's sleep habits each year from the time the children were 5 months old until they were 6 years old. They found that sleep disturbances among very young children (5 to 17 months old) were primarily due to "maladaptive parenting behaviors," such as the mother being present when the child was going to sleep, or feeding the child after he or she woke up. And "co-sleeping" -- when a parent sleeps with a child -- was found to make it harder for a child to fall back asleep after awakening.

"Our findings clarify the long-debated relationship between parental behaviors and childhood sleep disturbances," the authors concluded. "They suggest that co-sleeping and other uncommon parental behaviors have negative consequences for future sleep and are thus maladaptive."

In another study in the journal, Australian researchers found that children with attention-deficit/hyperactivity disorder were more likely to have sleep problems than children without the disorder.

"Sleep problems in schoolchildren with ADHD are extremely common and strongly associated with poorer quality of life, daily functioning and school attendance in the child and poorer caregiver mental health and work attendance," wrote the researchers, who were headed by Valerie Sung, of the Centre for Community Child Health in Parkville.

"Implementation of a sleep intervention in children with ADHD could feasibly improve outcomes beyond treatment of ADHD alone. It is possible that such intervention could reduce the need for medication in some children," they added.

A fourth study, led by Alice M. Gregory of the University of London, found that children who get less sleep are more likely to suffer from symptoms of anxiety, depression and aggression later in life. Among 2,076 children studied, the researchers found that those who had sleep problems when they were 4 to 16 years of age scored higher on measures of anxiety, depression and aggressive behavior when they were 18 to 32 years of age.

"The results suggest that children reported to sleep for short periods may be at risk for later difficulties," the authors concluded.

One expert thinks that good sleep behaviors for infants are extremely important and need to be started early.

"We have to pay attention to the very early effects of sleep and health and eating in children. It probably does pave the way for a lifestyle, even in early childhood, that is going to be difficult to steer away from," said Dr. Ann Halbower, medical director of the Pediatric Sleep Disorders Program at Johns Hopkins University Children's Center in Baltimore.

Halbower thinks good sleep behaviors for infants need to be taught to parents before the child is born.

"If I meet with moms while they are pregnant and start discussing sleep behaviors, sleep routines, proper sleep habits and safe sleep for their child, they were much more likely to start that pattern than trying to change a behavior after it had become routine," she said.

More information
To learn more about children and sleep, visit the National Sleep Foundation.

Managing Stress Can Lower Heart Death Risk

(HealthDay News) -- Emphasizing an old adage, new medical research confirms that keeping stress levels under control can significantly reduce the risk of a heart attack or death in patients with coronary artery disease.

Although a correlation between stress and various heart ailments has been established in the past, this is the first observational study to examine the effect of anxiety or depression treatment on a heart patient's risk factors, according to lead study investigator Yinong Young-Xu of the Lown Cardiovascular Research Foundation in Brookline, Mass.

The research, which was to scheduled to be presented Tuesday at the American College of Cardiology's annual meeting in Chicago, examined 516 patients with coronary artery disease. Those who reduced or kept their anxiety level steady were as much as 60 percent less likely to have a heart attack or die compared to those who had an increase in anxiety level, the study concluded.

This ratio remained steady after adjusting for other potential cardiovascular risk factors including age, sex, education, marital status, smoking, hypertension, diabetes mellitus, previous heart attack, body mass index, total cholesterol, blood pressure, heart rate, ejection fraction and exercise treadmill test duration, the report said.

Patients were divided into three groups according to their baseline level of anxiety -- high, intermediate and low. Heart conditions in the study included irregular heartbeat (arrhythmia), atherosclerosis ("hardening of the arteries"), and atherothrombosis (blood accumulation leading to clotting).

Researchers asked patients about their feelings and moods, sleep patterns, irregularity in bowel or stomach functions and other stress markers. In addition to anxiety, the questionnaire also measured depression, hostility and physical complaints.

"These findings should reinforce to cardiologists a need to attend to the whole patient by paying attention to psychological problems in addition to cardiovascular disease," Young-Xu said in a prepared statement.

He added that the lifetime prevalence of anxiety disorder is around 30 percent among people with heart disease.

"If we can lower heart patients anxiety level, we may be able to reduce their risk of heart attack and prolong their life," he added.

More information
To keep your heart and your lifestyle healthy, visit the U.S. government for heart health advice.

Music as Medicine

(HealthDay News) -- Almost everyone has used music at one time or another to relax or perhaps to get energized. But the discipline of music therapy takes the use of music much further, from battling depression to combating cancer.

"Music therapy is an evidence-based practice that can affect changes in physical, psychological, social and cognitive domains through music experiences and the relationship that develops between the client and the therapist," said Cheryl Dileo, a professor of music therapy and director of the Arts and Quality of Life Research Center at Temple University in Philadelphia.

Just turning up the radio to your favorite tune to erase a blue mood doesn't qualify as music therapy, Dileo explained. "Self-help through music is not music therapy, although many people do use music for themselves, for example for relaxation to improve their moods, or to accompany exercise."

Music therapy, on the other hand, "involves an interpersonal process through which a trained therapist uses his or her knowledge and skills to address the client's assessed needs and issues," she said. "Although many people understand intuitively how to use music for themselves, when it is used within a music-therapy process by a trained therapist, it can be a powerful means to achieving positive physical, psychological, cognitive and social outcomes."

The uses of music therapy are myriad, according to Dileo. Music therapy can be used to reduce the anxiety of hospital patients undergoing difficult medical procedures. It can help lessen pain and improve mood, she said. Music therapy can also help depressed patients express their feelings.

Music therapy has been used to keep Alzheimer's patients calm and help them improve their memories at the Institute for Music and Neurologic Function at the Beth Abraham Family of Health Services in New York City.

At Children's Memorial Hospital in Chicago, board-certified music therapist Elizabeth Pociask uses music therapy to help new parents calm their infants.

"Music is a natural source of distraction. When a child is visibly upset, the introduction of a novel stimulus (turning on some music) will at least temporarily divert their attention away from what is upsetting them," she explained. "The parent's singing voice accomplishes the same thing and adds the element of familiarity -- the most comforting sound for an infant will nearly always be a parent's voice. When used regularly, music and/or singing can become a calming ritual, and the infant then learns to associate the music with relaxation or sleep."

Dileo said that music therapists should be board-certified, which means they've attended at least a four-year college program, as well as completed a supervised internship and have passed a national exam.

However, less formal music programs can be helpful as well. Katherine Puckett, national director of mind-body medicine at the Cancer Treatment Centers of America, said that while they don't have board-certified music therapists on staff, the centers do use music as a means to help their patients.

"Music can activate the relaxation response, which helps promote deep breathing, lower heart rate, lower blood pressure, ease muscle tension and create less stress. That can help cancer patients sleep better, and difficulty sleeping is a common problem for cancer patients," Puckett said.

"Relaxing the body can also help relieve physical pain, and people may need less pain medication," she added.

The Cancer Treatment Centers of America keep a library of music available for patients to use, and they have special events, such as drumming circles, that help provide an emotional release for their patients, Puckett said. "Some people can release their emotions through talking, but sometimes people need a non-verbal release. We've had people moved to tears in our special events," she said.

"People respond to music -- you don't have to be sick to respond to music. It's relaxing, comforting and soothing," Puckett added.

More information
To learn more about music therapy, visit the American Music Therapy Association.

Health Tip: Massage During Pregnancy

(HealthDay News) - The medical community continues to debate the merits of getting a massage during pregnancy, according to the American Pregnancy Association.

Before you get a massage while you're pregnant, always check with your doctor. The association believes for many pregnant women, massage can offer benefits that include:

• Improved regulation of hormones related to stress and anxiety.
• Reduced swelling of the joints.
• Improvement of nerve pain.
• Better circulation.
• Fewer muscle aches and pains.
• Better sleep.

The association advises that you should always work with a certified prenatal massage therapist, who is attuned to the needs of pregnant women. Of particular concern may be your body's position during the massage. Discuss this with your doctor and massage therapist in advance.

Women with high-risk pregnancies or medical conditions such as preeclampsia should be particularly careful about discussing the risks of massage with their physician.