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June 2, 2009rnrnThe use of nighttime media-related technology and a reliance on caffeinated beverages are affecting teens' ability to stay alert and fully functional throughout the day, according to a study in the journal Pediatrics. Researchers asked subjects, middle and high school students aged 12 to 18 years old from a suburb of Philadelphia, about their sleep behavior, technology use and caffeine intake. According to the study, one-third of the students reported falling asleep during school and caffeine consumption among students who fell asleep was 76 percent higher. Teens typically need about 9 1/4 hours of sleep each night to function best; although for some, 8 1/2 hours is enough. Here's a little advice for teens out there: Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!rnrn

American Academy of Sleep Medicine rnAASM | 06/01/2009rnrnrn Related Articles rnHelp Your Infant or Toddler Sleep with This Simple Bedtime Routine rn rnBad Chemistry: Study Links Primary Insomnia to Low Levels of a Brain Chemical rn rnThe Fight against Breast Cancer Often Involves a Struggle with Insomnia rn rnSleep in the City: Big-City Living May Cause Insomnia, Sleep Loss rn rnZolpidem (Stilnox) and Insomnia Management – NPS Info rn rn rnrn Related Items rnDisorders: rnIdiopathic Insomnia rn rnInsomnia Organic, Unspecified rn rnInadequate Sleep Hygiene rn rnPsychophysiological Insomnia rn rnParadoxical Insomnia rn rnrnTreatments: rnCognitive Behavioral Therapy (CBT) rn rn rnrn rn rn rnResearch has shown that cognitive behavioral therapy is an effective treatment option for chronic insomnia. But can online CBT help you sleep better?rn rnSome health insurers think so. In November the L.A. Times reported that online CBT for insomnia is now covered by some insurance providers.rn rnNow a new study published today in the journal Sleep adds to the evidence supporting online CBT for insomnia. The study in Canada involved 118 adults with ongoing sleeplessness. Each participant had struggled with insomnia for at least four nights a week for six months or longer.rn rnSome participants were put on a waiting list; others received online CBT at home for five weeks. The online treatment used video clips as the main teaching component. It also included downloadable MP3 files for relaxation training. PDF files provided psychoeducation and cognitive therapy.rn rnResults show that a five-week, online CBT program helped most people in the treatment group; 81 percent reported at least mild improvement in their sleep. Thirty-five percent rated themselves as either “much improved” or “very much improved.” Thirty percent of treatment group completers were receiving an additional hour of sleep at the end of the program. rn rnPeople in the treatment group were less likely to report having an overactive mind at bedtime. They also developed healthier attitudes about sleep.rn rnCBT involves a combination of various treatment methods. The treatment program in this study consisted of six strategies:rnpsychoeducation about insomnia rninformation concerning sleep hygiene rnstimulus control instruction rnrelaxation training rnsleep restriction rncognitive therapy rnThere are many positive aspects of online CBT. It can be available to anyone with Internet access. Users also may be able to proceed at their own pace and repeat material as needed.rn rnBut there are some potential drawbacks. Online CBT may not be as effective as in-person CBT at helping you find the cause of your insomnia. It also may not work as well for people with related problems such as depression.rn rnAnd some people may fail to follow through with an online treatment program. In the current study there was a 33-percent drop-out rate. Physician-referred participants were significantly more likely to drop out than people who responded to a newspaper ad.rn rnA few previous studies of online CBT for insomnia provided mixed results. An abstract presented at SLEEP 2008 involved a six-week program. Results show that participants increased their average, nightly total sleep time by 80 minutes.rn rnA 2008 study from Japan evaluated a two-week program. The study was published in the Journal of Occupational Health. Sleep quality and sleep-related behaviors improved significantly. After treatment participants were able to fall asleep about eight minutes faster. But there was little change in total sleep time. rn rnA 2004 study from Sweden used a five-week program. The study was published in the Journal of Consulting and Clinical Psychology. Sleep improved in both the treatment group and the control group.rn rnSo what’s the bottom line? Online CBT programs have great potential for people who suffer from chronic insomnia. But they may need to be fine-tuned to maximize their effectiveness.rnYou will find links to the studies mentioned in this article on the Sleep Education Blog.rnrnContact an AASM-accredited sleep center near you for help with insomnia.rn

Sleep Apnea on Video

American Academy of Sleep Medicine
AASM | 12/31/2008




The arrival of a new year is an opportunity for a fresh start. It’s a time to determine how you can improve your life in the year ahead. One of the most important changes you can make for 2009 is to get at least seven hours of sleep each night.

“Making sleep a priority and improving your sleep habits is a great way to start the new year,” said American Academy of Sleep Medicine spokesperson Dr. Clete Kushida.

These habits include avoiding caffeine at night and keeping a regular sleep schedule. The AASM recommends that you practice all the healthy habits of good sleep hygiene.

A new online resource from the American Academy of Sleep Medicine will help you get some sleep. That is, you’ll get important sleep-related news and updates.

The AASM launched the SleepEducation Blog on Jan. 1. The blog is a companion to the AASM’s SleepEducation.com Web site.

Daily posts on the blog provide expert commentary on issues related to sleep. They also examine sleep disorders such as insomnia and sleep apnea. Posts also highlight relevant news and new research.

A new study sheds light on how a particular kind of cell in the eye—crucial for light-related functions other than seeing—detects light and communicates with the brain. A better understanding of these cells may eventually help in the development of treatments for sleep problems or seasonal depression.

Cells in the eye called rods and cones are primarily responsible for detecting light. They send signals to the brain through retinal ganglion cells (RGCs) so the brain can form our perception of images.

Press Release

Brain cells called astrocytes help to cause the urge to sleep that comes with prolonged wakefulness, according to a study in mice, funded by the National Institutes of Health. The cells release adenosine, a chemical known to have sleep-inducing effects that are inhibited by caffeine.

"Millions of Americans suffer from disorders that prevent a full night's sleep, and others—from pilots to combat soldiers – have jobs where sleepiness is a hazard. This research could lead to better drugs for inducing sleep when it is needed, and for staving off sleep when it is dangerous," says Merrill Mitler, Ph.D., a program director with the NIH's National Institute of Neurological Disorders and Stroke (NINDS).

Heart-healthy diets that reduce calorie intake — regardless of differing proportions of fat, protein, or carbohydrate — can help overweight and obese adults achieve and maintain weight loss, according to a study funded by the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health, and published Feb. 26, 2009, in the New England Journal of Medicine.

Researchers from the Preventing Overweight Using Novel Dietary Strategies (POUNDS LOST) study found similar weight loss after six months and two years among participants assigned to four diets that differed in their proportions of these three major nutrients. The diets were low or high in total fat (20 or 40 percent of calories) with average or high protein (15 or 25 percent of calories). Carbohydrate content ranged from 35 to 65 percent of calories. The diets all used the same calorie reduction goals and were heart-healthy — low in saturated fat and cholesterol while high in dietary fiber.

Press Release

OTTAWA - Health Canada reminds parents and caregivers that the safest place for an unsupervised baby to sleep is alone in a crib. Babies and young children should never be placed to sleep in products that are not specifically designed to accommodate an unattended sleeping baby, such as car seats, strollers and change tables.

Health Canada was recently informed of two separate baby deaths in which the babies were found face down on playpen accessories. In addition, Health Canada recently received a report of the death of a baby who had been placed to sleep in a car seat.

Studies show that obstructive sleep apnea (OSA) affects much more than just your sleep. It can even damage your brain.

A recent brain imaging study from France involved 16 adults. Each of them had just been diagnosed with sleep apnea.

In numerous brain regions the study found a loss of “gray matter”. This is brain tissue that contains fibers and nerve cell bodies. There also was a decrease in brain metabolism.

The authors suggest that these changes may explain some of the impairments that often occur in people with sleep apnea. Examples include attention lapses and memory loss. The study was published in the March 2009 issue of the Journal of Sleep Research.