Sleep



"Blessed is the person who is too busy to worry in the daytime and too sleepy to worry at night." -- Anonymous

http://www.dreamstime.com/

Nearly everyone I know carries around a cell phone or an iPod with them all day long. When the battery power on these devices run low, all a person has to do is plug it into a device so that it can charge and prevent the battery from dying. People work in a similar way. Our busy lives constantly wear us down physically, mentally and emotionally, thus depleting our "battery." So, at the end of the day, we climb into bed and let ourselves recharge, in order to feel refreshed for the challenges of tomorrow. But how exactly do our bodies know when to begin recharging without completely turning off?

http://www.watchmojo.com/blog/children/tag/Crying/

Neurotransmitters are chemical messengers that help communicate signals between nerves in the brain. Two neurotransmitters, serotonin and gamma-aminobutyric acid, are responsible for regulating the sleep-wake cycle by altering their concentrations in the body. The circadian clock is the body's internal biological clock. When the retina of the eye perceives prolonged darkness, it sends a message to the circadian clock to produce melatonin, a hormone which also has been shown to trigger sleep.

Many things may throw neurotransmitters or the circadian clock off balance (examples: irregular schedule, a significant time zone change, taking a night shift, illness, trauma, stress, drugs). If any of these things happen for an extended amount of time, a person may develop a sleep disorder, which will be discussed later on.

http://thebrain.mcgill.ca/flash/index_i.html

Neurotransmitters and the circadian clock help communicate to the body that it is time to sleep, but there is still a great deal of activity going on in the brain during the sleep cycle. The cycle usually lasts 90-100 minutes and can be broken down into five stages that repeat between 4 and 6 times per night. The combination of the first four stages is known as nREM (non-rapid eye movement) sleep. As the stages progress, a person will experience deeper sleep, and activities in the nervous system, cardiovascular system and respiratory system will continually slow down. If a person is awoken in the middle of stages three or four, they will feel groggy and disoriented. It is ideal to wake up between cycles in order to feel fully refreshed.

The fifth stage is called REM sleep, and it is characterized by intense brain activity, increased blood pressure, increased heart rate, increased respiration, and paralysis of the limbs. The brain processes information acquried throughout the day and forms memories. The length of REM sleep increases each time that the cycle is repeated. REM sleep is most notable for being the stage in which dreaming occurs. Scientists are still trying to discover the exact function of dreaming in humans. There are many religious and spiritual connections to dreams, particularly among some Native-American tribes. The 2010 movie Inception portrayed dreams as a complex representation of our subconscious desires, and even explored dreams within dreams. While there are certainly many artistic and mysterious things to say about dreaming, a common theory states that dreaming helps us use newly learned techniques to confront a previous stressor if it came up again. This may explain why people sometimes have reoccurring dreams, as their mind figures out how to triumph over the anxiety.

http://health.howstuffworks.com/mental-health/sleep/basics/sleep1.htm

As mentioned earlier, there are a variety of sleep disorders that people have been diagnosed with. They include insomnia, sleep apnea, restless leg syndrome, and narcolepsy.

Insomnia is the most commonly reported sleep disorder. It can be caused by elevated levels of the stress hormone cortisol, which increases activity in the brain and central nervous system. Other contributers include poor sleep hygiene or mental health troubles. Insomniacs have trouble falling asleep, or they may wake up repeatedly through the night. There are medications used to treat insomnia, but they are highly addictive. To combat insomnia, it is preferable to improve sleep hygiene through healthier lifestyle habits, such as relaxing more, not consuming caffeine or alcohol before bed, and abstaining from the usage of television, computers and video games.

Sleep apnea is a rather terrifying disorder typically found in obese individuals with excess body fat around the pharynx. This restricts their air supply, making it dangerous for them to sleep unmonitored because they may stop breathing. Many people don't know they have sleep apnea, but dramatic snoring and/or gasping may be a warning sign. Sleep apnea can be treated by using a CPAP device to keep airways open, or better yet, improving ones health to promote healthy air flow.

http://snoringstopsnow.com/pros-cons-sleep-apnea-machine/

Restless Legs Syndrome is classified by the sudden urge to move ones legs. The legs may twitch on their own, causing difficulty in falling asleep. It can be cured by medication.

Narcolepsy is the sensation of extreme sleepiness during the day which causes people to suddenly fall into REM sleep without progressing through nREM sleep prior to it. While it may seem refreshing to some to be able to spontaneously sleep, it is also highly debilitating as it affects job performance as well as the ability to concentrate while driving. People with narcolepsy may experience hallucinations and paralysis upon waking. It is treated with medication.

Most people need between 7 and 9 hours of sleep per night, and it is recommended that teenagers get 8.5 to 10 hours. Unfortunately, due to excessive work loads and the stress of high school, very few teenagers report getting the recommended amount of sleep. Getting the proper amount of sleep is essential to performing to one's fullest potential. Even losing just one hour of the recommended sleep length can be detrimental to concentration. While daytime drowsiness is certainly an unpleasant consequence of losing sleep, there are many serious risks as well. These risks include: car accidents, relationship troubles, poor job performance, job-related injuries, memory problems, mood disorders, reduced creativity, hindered immune response, and inability to cope with stress. Recent studies also suggest sleep disorders may contribute to heart disease, obesity, and diabetes. To enjoy longer and deeper sleep, stick to a routine time to wake up and go to bed, even on weekends. Try to prepare for bed by doing nighttime rituals that involve relaxing activities, such as drinking warm milk or taking a bath.

Sleep is one of the most peaceful and essential things we need to sustain life. In fact, the average person will spend one-third of his or her life asleep. It is important to help our bodies be as refreshed as possible so that we can have the energy to make the world a better place tomorrow. And, last but not least...

NEVER WAKE A SLEEPWALKER! EVER!

Good night and sweet dreams!




http://wopico.blogspot.com/2009/02/flying-man.html






Aging

"We as for long life, but 'tis deep life, or noble moments that signify. Let the measure of time be spiritual, not mechanical."

- Ralph Waldo Emerson

http://www.time.com/time/specials/packages/article/0,28804,1963392_1963365_1963378,00.html

It is difficult to pinpoint a direct cause for aging, as many studies have shown that various factors contribute to an organism's lifespan. Therefore, it is safe to say that aging is caused by both genetic and environmental factors. We are not able to control the genes we inherit, but our lifestyle choices can help us amplify beneficial genes and negate the effects of undesirable ones. For instance, if someone has a family history of heart attacks and high cholesterol, choosing to lead a healthy lifestyle can help him or her overcome these predispositions and live to a much higher age than previous generations.

One genetic trait tied to aging is telomere length. Telomeres are stretches of DNA at the end of chromosomes that help protect genes from being harmed by general use. However, as cells divide, telomeres get shorter and shorter. There is a gene that controls the default telomere length, so naturally, having longer telomeres signifies longer lifespan (Moisse, 2010). The shortening of these telomeres correlates directly with age-related diseases, such as heart disease, cancer, diabetes and Alzheimer's, which is why it may seem hopeless for someone with a low expression of the telomere size gene to want to be healthy. However, there are benefits to not smoking, eating unhealthy foods and being inactive: these things all accelerate the rate at which our telomeres are shortened, so in that regard, making good lifestyle choices can help a person overcome genetic deficiencies (Park, 2010).

Shortened telomeres are an example of a gene expression related to early death, but there are also genes that signify longevity. This family of genes known as sirtuins enable a physiological response to stress within a cell, promoting DNA repair and preventing cell death. The power of these genes was highly underestimated until biologist David Sinclair fed one group of yeast cells a normal amount of glucose, and gave the other group a restricted amount (Chaddha, 2007). He found that the yeast cells with the restricted diet lived up to 50% longer because SIR2, yeast's primary sirtuin, activated an emergency response that slowed the formation of waste DNA. Without this waste interfering with the cell's processes, the group with the lower-calorie diet actually seemed to age slower, and thus allowing them to divide more over the course of their lives (Chaddha, 2007). Later research revealed that SIRT1 is the primary sirtuin in mammals, so scientists are now looking at what lifestyle choices we can make to encourage the expression of SIRT1 to promote longevity.

http://www.cakens.com/research/understanding-the-mechanisms-of-ageing-worth-a-nobel-prize/

As shown by Sinclair's experiment, calorie restriction, while unproven, seems like a probable method to increasing lifespan. However, it is an impractical solution, because humans typically like to eat. Luckily, a substance known as resveratrol (commonly found in red wine) has been shown to induce the effects of calorie restriction without the need of going on a strict diet. Some studies have shown that drinking red wine increases lifespan, but the degree to which it helps is currently unknown. In one study, mice who were given resveratrol lived 10-20% longer, but to simulate the same effect in a human, it is predicted that we would have to drink 1000 glasses of red wine a day (Cohen, 2007). Again, not very practical.

http://www.pfiwestern.com/magazine/index.php/2008/09/26/red-wines/

The interplay between genetics and lifestyle is evidence once again when we examine HDL (high density lipoproteins). Blood samples taken from people who have lived past the average life expectancy of 78 years in the United States have shown that the amounts and sizes of HDL within these people are typically larger (Cohen, 2007). HDL, commonly referred to as the "good" cholesterol, cleans out the blood vessels by removing LDL (low density lipoproteins, the "bad" cholesterol) that clog vessels and may lead to atherosclerosis and heart attack. While HDL/LDL levels certainly have a genetic component to them, eating foods low in saturated fat may be incredibly beneficial, as it reduces LDL in the body and leaves blood vessels clean and open. Because of this, it is important to remember just how much control we have over our health. While our family histories may lead us to believe that we are predisposed to certain diseases, scientists are discovering more and more just how important lifestyle is to extending our lifespans as much as possible.

Lastly, I'll emphasize this: it is not the quantity of years that determines a person's value, but rather the quality of those years. There is no point to a long life if you can't enjoy that life. I wish you the best life possible.

http://www.pfiwestern.com/magazine/index.php/2008/09/26/red-wines/

Chaddha, Rima. (2007, January 1). Healthy Old Age. Retrieved November 10, 2010 from http://www.pbs.org/wgbh/nova/body/aging-longevity.html. 

Cohen, Chad (Producer). (2007). Aging [Videoclip]. Boston, MA: PBS Video.

Moisse, Katie. (2010, February 8). Researchers Identify Genetic Variant Linked to Faster Biological Aging [Electronic version]. Scientific American. Retrieved November 10, 2010.

Park, Alice. (2010, February 11). How to Love 100 Years [Electronic version]. Time.  Retrieved November 10, 2010.

Stress

High school is meant to prepare teenagers for the rigorous course work of college. By learning introductory classes in subjects such as history, trigonometry and biology, we are taught the foundations that are built upon in more advanced classes. Sociologists, however, would argue that high school comes with a hidden curriculum. This means that the actual experience of going to school may be able to teach life skills outside of textbooks and homework. Unfortunately, this can also be problematic. Besides having to deal with demanding coursework in AP and Honors classes, I also have to balance my time between three clubs, a sport, peer tutoring, and theater. As if that weren't enough, I have my obnoxious (but loveable) friends to deal with. And on top of that, there's dealing with siblings, peer pressure, getting ready for college and finding self-esteem. Needless to say, that's a whole lot.

http://www.emiratesosteoporosissociety.com/tag/how-to-reduce-stress/

As people undergo significant life changes, they may experience stress, a physiological and psychological response. Stressors are things in the environment, body, or thoughts that trigger this response, preparing our bodies for fight-or-flight to provide the energy needed to face the stressor. Nowadays, it is rare that we are confronted with the same challenges as an organism that lives in the wild, but stress still exists as an evolutionary adaptation to help us face everyday issues living in society, such as public speaking, a meeting with someone of higher stature, and job interviews.

Stress can be both a positive and negative thing. If we can constructively deal with the challenges before us, it is considered positive, such as when we increase our concentration before a test or presenation. Slight sweating and an increased heart rate are examples of acute stress, a good and short-term type of stress. As the body recovers from this kind of stress, it rewards itself with a sense of emotional achievement. However, if the stress is ongoing and leads to worsening health conditions, it is negative, because the body is not recovering from its altered state. This is chronic stress, caused by intense feelings of being overwhelmed or uncertain.

Like I mentioned earlier, stress has its effects on both the body and the mind. These changes are caused by the release of hormones in the hypothalamus of the brain called corticotropin-releasing hormones to the pituitary gland, which then releases ACTH into the bloodstream to activate the stress response. Adrenaline (a.k.a. epinephrine) is a major stress hormone released by the adrenal glands.

http://www.impactfactory.com/p/stress_management_skills_training_development/

Physical changes include: Muscle tension, headaches, back pains, ulcers, neck pains, upset stomach, diarrhea, constipation, teeth grinding, insomnia, shaky hands, fatigue, heart disease, high blood pressure, heart burn, and a weakened immune system.

Changes in feeling and behavior inlude: Poor decision making, depression, fear, confusion, nerves, hostility, anger, worry, irritation and poor concentration.

The use of drugs and unhealthy foods are short-term relievers of stress which will ultimately accelerate the worsening of health. These agents also carry a risk of dependency, which may be another source of stress for a person. Exercise is a much more practical method used to alleviate stress, which is one reason why I am a strong advocate of physical activity. For a healthier and more long-term solution, it is necessary to identify what the stressors are in your life that are causing such significant changes. Then, you can begin to understand its physical and mental effects.

Stressors come in three forms: accidental hassles, major life changes and ongoing problems. Accidental hassles are temporary but inconvenient events, such as losing something important, having car problems or getting ticketed. Major life events are noteworthy things that occur during a lifetime, and can be positive (graduation, marriage, child bearing) or negative (divorce, unemployment, death). Ongoing problems are stressful situations such as an unhappy marriage, conflict with a relative or coworker, or accumulating debt.

http://www.new-oceans.co.uk/new/business/images/stress16.jpg

For situations that we have some control over, these methods may be useful for preventing stress:

- Avoid controllable stressors
- Plan major lifestyle changes
- Realize your limitation
- Prioritize
- Improve communication
- Share your throughts
- Develop a positive attitude
- Reward yourself
- Exercise
- Eat and sleep well

For inevitable situations, it may be more practical to utilize these methods to manage stress:

- Plan by visualizing expected events
- Think positively
- Imagine potential negative big events
- Relax with deep breathing
- Relax by clearing your mind
- Relax your muscles
- Relax with stretching and exerise
- Relax with massage therapy
- Ask for help
- Find professional help if needed

http://tweakfit.com/health-wellness/simple-deep-breathing-relaxation-exercises/