New Information on Napping

Napping Can Dramatically Increase Learning, Memory, Awareness, and More

Naturalsociety.com

 by Elizabeth Renter 

March 17th, 2014

In some places, towns essentially shut down in the afternoon while everyone goes home for a siesta. Unfortunately, in the U.S.—more bound to our corporate lifestyles than our health—a mid-day nap is seen as a luxury and, in some cases, a sign of pure laziness. But before you feel guilty about that weekend snooze or falling asleep during a movie, rest assured that napping is actually good for you and a completely natural phenomena in the circadian (sleep-wake cycle) rhythm.

As our day wears on, even when we get enough sleep at night, our focus and alertness degrade. While this can be a minor inconvenience in modern times, it may have meant life or death for our ancestors. Whether you are finishing up a project for work or hunting for your livelihood, a nap can rekindle your alertness and have your neurons back up and firing on high in as little as 15 to 20 minutes.

Big name (and high-dollar) companies recognize this. Google and Apple are just a few that allow employees to have nap time. Studies have affirmed that short naps can improve awareness and productivity. Plus, who wouldn’t love a boss that lets you get a little shut-eye before the afternoon push?

A study from the University of Colorado Boulder found that children who missed their afternoon nap showed less joy and interest, more anxiety, and poorer problem solving skills than other children. The same can be seen in adults that benefit from napping.

Researchers with Berkeley found an hour nap to dramatically increase learning ability and memory. Naps sort of provide a reboot, where the short term memory is cleared out and our brain becomes refreshed with new defragged space. Experts say a 10 to 20 minute “power nap” is best for refreshing your mind and increasing energy and alertness. The sleep isn’t as deep as longer naps, which allows you to get right back at your day upon waking. A 30 minute nap can lead to 30 minutes of grogginess, as you are often waking just as your body enters the deeper stages of sleep. You’ll experience some of that same fogginess if you sleep for an hour, but 60 minute naps are good for memory boosting.

The longest naps—around 90 minutes—are good for those people who just don’t get enough sleep at night. It’s a complete sleep cycle and can improve emotional memory and creativity.

Experts say a 10 to 20 minute “power nap” is best for refreshing your mind and increasing energy and alertness. The sleep isn’t as deep as longer naps, which allows you to get right back at your day upon waking. A 30 minute nap can lead to 30 minutes of grogginess, as you are often waking just as your body enters the deeper stages of sleep. You’ll experience some of that same fogginess if you sleep for an hour, but 60 minute naps are good for memory boosting.

The longest naps—around 90 minutes—are good for those people who just don’t get enough sleep at night. It’s a complete sleep cycle and can improve emotional memory and creativity.

Naps are good for you—physically and mentally. But don’t sacrifice night time zzz’s for an afternoon snooze; take your nap in addition to a good night’s sleep.

Sleep Loss and Brain Damage

By Ben Brumfield, CNNupdated 8:08 AM EDT, Wed March 19, 2014

Are you a truck driver or shift worker planning to catch up on some sleep this weekend?

Cramming in extra hours of shut-eye may not make up for those lost pulling all-nighters, new research indicates.

The damage may already be done -- brain damage, that is, said neuroscientist Sigrid Veasey from the University of Pennsylvania.

Alzheimer's & Sleep

The widely held idea that you can pay back a sizeable "sleep debt" with long naps later on seems to be a myth, she said in a study published this week in the Journal of Neuroscience.

Long-term sleep deprivation saps the brain of power even after days of recovery sleep, Veasey said. And that could be a sign of lasting brain injury.

Veasey and her colleagues at the University of Pennsylvania medical school wanted to find out, so, they put laboratory mice on a wonky sleep schedule that mirrors that of shift workers.

They let them snooze, then woke them up for short periods and for long ones.

Then the scientists looked at their brains -- more specifically, at a bundle of nerve cells they say is associated with alertness and cognitive function, the locus coeruleus.

They found damage and lots of it.

"The mice lose 25% of these neurons," Veasey said.

This is how the scientists think it happened.

When the mice lost a little sleep, nerve cells reacted by making more of a protein, called sirtuin type 3, to energize and protect them.

But when losing sleep became a habit, that reaction shut down. After just a few days of "shift work" sleep, the cells start dying off at an accelerated pace.

The discovery that long-term sleep loss can result in a loss of brain cells is a first, Veasey said.

"No one really thought that the brain could be irreversibly injured from sleep loss," she said. That has now changed.

More work needs to be done on humans, she said. And her group is planning to study deceased shift workers to see if they have the same kind of nerve damage.

They hope their research will result in medicines that will help people working odd hours cope with the consequences of irregular sleep.

Organic Latex vs. 100% Natural Latex

What is the difference between 100% natural latex and organic latex?

This is becoming a very pertinent question, as people go online to do research and find a wealth of information, both correct and incorrect. We’re seeing such an increase in interest of all-latex model mattresses that it seems like a good idea to go over the basics and try to simplify the differences.

Firstly, the very basics: latex foam is made with the sap (latex milk) of the rubber tree. The sap is harvested, then put through a process of heating the liquid rubber with sulphur, soaps, and ammonia (gelling agents) in order to make it into latex foam. This is called vulcanization. Without the gelling agents, the sap would still be in liquid form.

On to the question at hand--what’s the difference between natural latex and organic latex?

Simply stated: organic latex does not exist.

That’s a big one, isn't it? It doesn't exist? Why does it not exist? Which then leads to the question “why are businesses claiming their latex is organic?”

Any claims of “organic latex” are incredibly misleading. The companies claiming they have organic latex are either uninformed, or are confusing the term “organic” with the word “natural.” Perhaps also they recognize the growing demand for all things organic and are betting customers won't question the claim. At any rate, it’s a wonderful, but completely unsupportable claim.

Why is it an unsupportable claim? The fact is, there are a few rubber tree plantations claiming organic status of their trees. That means, if they do have certification, that the rubber sap (latex milk) would be organic.

However, it is impossible to vulcanize the sap without the additives necessary to make that sap gel, which would effectively render any originally organic raw material NON-organic at the end of the process. Which means that as a finished material, latex foam cannot be organic.

What is “100% natural latex?”

Latex that has been vulcanized in the fashion described above, then washed free of any leftover non-organic additives. The proof of 100% natural latex would be the final product being sent to a third-party testing facility for certification that there are no residual unwanted non-organics left in the finished material.

That’s the short and sweet of it. As a consumer, always look for 100% natural latex that has been certified (as a finished product, not as pre-vulcanized sap) by a third-party testing laboratory, such as Oeko-Tex.

Natural Remedies for Insomnia

By Cathy Wong

Although it is common to have the occasional sleepless night, if you lack sufficient sleep on a regular basis, it is called insomnia.

Before starting any natural remedies, consult your doctor. Chronic insomnia can be a symptom of another condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it's important to see a doctor if you are having trouble sleeping.

Natural Remedies for Insomnia

Here are fourteen natural remedies that are used for insomnia.

1) Valerian

Valerian (Valeriana officinalis) is a herb that has been long used as a remedy for insomnia. Today, it is an over-the-counter insomnia remedy in Germany, France, Switzerland, Belgium, and Italy.

Exactly how valerian works in the body is still not well understood. Some studies suggest that like conventional sleeping pills, valerian may affect levels of the calming neurotransmitter GABA.

Unlike many other sleep medications, valerian is not believed to be addictive or cause grogginess in the morning. But valerian doesn't work for everyone. And although studies in labs have been encouraging, clinical trials are still inconclusive.

Valerian is usually taken between an hour before bedtime. It takes about two to three weeks to work. It shouldn't be used for more than three months at a time. Side effects of valerian may include mild indigestion, headache, palpitations, and dizziness. Although valerian tea and liquid extracts are available, most people don't like the smell of valerian and prefer taking the capsule form.

Valerian shouldn't be taken with many medications, especially those that depress the central nervous system, such as sedatives and antihistamines. Valerian shouldn't be taken with alcohol, before or after surgery, or by people with liver disease. It should not be taken before driving or operating machinery. Consultation with a qualified health practitioner is recommended.

2) Melatonin

Melatonin is a popular remedy to help people fall asleep when the sleep/wake cycle has been disturbed, such as in shift workers or people who with jet lag. Melatonin is a hormone found naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.

Melatonin is typically taken about 30 minutes before the desired bedtime. Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness. Pregnant and nursing women should not use melatonin.

A University of Alberta study examined 17 studies with 651 people and found no significant side effects when used for three months or less. The long-term effect of melatonin supplementation is not known.

3) Kava

Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia. However, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava. To date, there have been more than 25 reports of serious adverse effects from kava use in other countries, including four patients who required liver transplants.

4) Relaxation Techniques

Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. There are many different techniques:

• Visualization - involves imagining a relaxing scene. You can try it in bed before falling asleep. Involve all your senses. If you're imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves. The more vivid the visualization and the more senses you involve, the more effective it will be.
• Relaxation Response: A mind/body technique based on the principles of Transcendental Meditation.
• Mindfulness: A type of meditation that essentially involves focusing on your mind on the present.
• Yoga: combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep.

5) Diet

Cut Out Caffeine


Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.

Avoid Sweets


Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.

Eat Foods That Help You Sleep


Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin. Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep. Just be sure to stay away from sweets.

Eat Magnesium-Rich Foods

Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome.

Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains.

6) Aromatherapy

The scent of the aromatherapy oil English lavender has long been used as a folk remedy to help people fall asleep. Research is starting to confirm lavender's sedative qualities. It's been found to lengthen total sleep time, increase deep sleep, and make people feel refreshed. It appears to work better for women, possibly because women tend to have a more acute sense of smell.

The good thing about lavender is that it begins to work quickly. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath -- the drop in body temperature after a warm bath also helps with sleep. Other aromatherapy oils believed to help with sleep are chamomile and ylang ylang.

7) Light

If you have trouble falling asleep at night, you may need more light in the morning. Light exposure plays a key role in telling the body when to go to sleep and when to wake up. Try taking a walk first thing in the morning. Just be sure to wear sunscreen to protect your skin from ultraviolet rays.

On the other hand, if you find you're waking up too early in the morning, you may need more light in the afternoon. Try taking a walk in the late afternoon.

8) Music

Gentle, slow music is another remedy that can help to improve sleep without medication. Music therapy has been found to improve sleep quality, decrease nightly awakenings, lengthen sleep time, and increase satisfaction with sleep.

9) Acupuncture

Acupuncture may help with insomnia. A University of Pittsburgh analysis concluded that acupuncture may be an effective treatment for insomnia. A preliminary study found that five weeks of acupuncture increase melatonin secretion in the evening and improved total sleep time.

10) Traditional Chinese Medicine

In traditional Chinese medicine, insomnia often stems from kidney energy weakness. This syndrome is not necessarily related to kidney disease in Western medicine. A few signs of are low back ache, tiredness and fatigue, and a burst of energy at about 11 pm in the evening. Women in menopause often experience this type of insomnia. People who are taking anti-estrogenic drugs such as tamoxifen also experience this type of insomnia, however, they should not take herbal combinations such as the herbal formula liu wei di huang that may increase estrogen levels.

11) Ayurvedic Medicine

In Ayurvedic medicine, insomnia is often associated with a vata imbalance. Vata regulates breathing and circulation. People with a vata imbalance often notice irritability, anxiety, and fear with insomnia. One Ayurvedic treatment is the application of oil on the head and feet. For the pitta type, room temperature coconut oil is used, for the vata type, warm sesame oil is applied, and for the kapha type, warm mustard oil is often applied.

12) Exercise

Lack of exercise can contribute to poor sleep. Muscle tension and stress build in the body. Exercise can promote deep sleep that night. However, intense exercise too close to bed can increase adrenaline levels, leading to insomnia.

13) Other Natural Remedies

• For hot flashes, a thin, flat foam pillow insert, called a Chillow, can help to cool the head throughout the night.
• Chamomile, hops, passionflower, lemon balm, and ashwagandha are other herbs that are often used for insomnia. Some people may find benefit from simply having a cup of chamomile tea one to two hours before going to bed. Chamomile can reduce anxiety, calm the digestive system, and relieve muscle tension.

14) Feng Shui

Feng shui, which originates in the Chinese philosophy of Taoism, instructs on how to arrange rooms, furniture, offices, houses, and other arrangements to maximize favorable energy flow throughout living spaces. Here are some recommendations that may help promote relaxing sleep and also read these 6 feng shui tips for your bedroom:

Try not to have the bed in a corner of the room. The corners are where energy tends to be stagnant.

Avoid putting your bed next to a window. Energy can be drained this way.

The bed shouldn't be positioned so that the soles of the feet, when lying face-up in bed, directly face the doorway.

When lying in bed, you should have full view of anyone coming in the door. If you can't do this directly, hang a mirror to reflect the entranceway.

Try to avoid facing sharp corners from desks, bookcases, and other pieces of furniture.

Sources

____________________

Buscemi N, Vandermeer B, Hooton N, Pandya R, Tjosvold L, Hartling L, Vohra S, Klassen TP, Baker G. Efficacy and safety of exogenous melatonin for secondary sleep disorders and sleep disorders accompanying sleep restriction: meta-analysis. BMJ. 2006 Feb 18;332(7538):385-93.

Khalsa SB. Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries. Appl Psychophysiol Biofeedback. 2004 Dec;29(4):269-78.

Lewith GT, Godfrey AD, Prescott P. A single-blinded, randomized pilot study evaluating the aroma of Lavandula augustifolia as a treatment for mild insomnia. J