10 min vs 30 mins Nap during Nightshift

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10 min vs 30 mins Nap during Nightshift

May 27, 2019

10 min vs 30 mins Nightshift Nap: Which is better? | Healthbiztips

If you've worked the nightshift, you know that there's a time when you really have to take a short nap to energize yourself. You might think that the longer the duration you spend napping, the better the outcome is.

10 min vs 30 mins Nap during Nightshift
photo credit: Jon Tyson @jontyson @unsplash

@healthbiztips by Arlene Gentallan | psychology blog

Researchers compare the short term impact of a 30 minute and 10 minute nighttime nap on alertness, concentration, and performance by determining which nap duration predisposes an individual to experience sleep inertia.

Sleep inertia is the state of disorientation and grogginess you experience right after when you wake up. It significantly decreases alertness and physical performance and generally lasts from 15 minutes to 1 hour.

Surprisingly, in the study done, it is the 30 minute nighttime nap that is link to sleep inertia, not a 10 minute nap. Which means that employees who took a 30 minute nap during a night shift are more prone to feel groggy and tired afterward.

In tasks that require concentration such as driving and operating machinery, sleep inertia can inevitably expose an employee to occupational hazards.

In a working environment, this research reveals that a 10 minute sleep is not as detrimental as a 30 minute sleep on an employee's performance.

Often, employees are not aware of the short lived mental and physical impairment that is brought about by sleep inertia.

While a 10 minutes nap is beneficial beneficial because it usually does not cause sleep inertia, it however did not boost the performance of those who took it.


Did you have enough sleep prior to taking your night shift?

People who lack enough sleep are more prone to experience sleep inertia. So, it's worth knowing that it's not just the duration of a nap that's a good determinant of how well a person performs afterward.


Resources:

Hilditch, C. J., Centofanti, S. A., Dorrian, J., & Banks, S. (2016). A 30-Minute, but Not a 10-Minute Nighttime Nap is Associated with Sleep Inertia. Sleep, 39(3), 675–685. doi:10.5665/sleep.5550

Is it okay to exercise before sleeping?

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Is it okay to exercise before sleeping?

May 18, 2019

Is it okay to exercise at bedtime | Healthbiztips

There are a lot of health bloggers out there who prefer to do their workout early in the morning rather than late at night. But, if you're not a morning person or workout simply doesn't fit into your morning routine, then can you squeeze in physical activity before bedtime instead?

Is it okay to exercise before sleeping?
photo credit: kike vega @kikekiks @unsplash

@healthbiztips by Arlene Gentallan

Pointing out when is the best time to do exercise is a tricky question. A large number of people kick start their metabolism in the morning with workout. This exercise routine helps them stay active and energized throughout the day.

So, what if you find yourself working out before you go to bed? Is it healthy?

You see, we humans have the ability to adapt. So, if you follow a regular schedule, then you're body will soon get used to it.

If you make it a point to exercise at the same time on a regular basis, then your body will perform better under that schedule. If exercise only fits into your nighttime routine, then, make it a habit.

It's better to insert exercise into your daily routine than not at all.


Will exercise before sleeping disrupt sleep?

An article published on Experimental Physiology revealed that exercising before going to bed do not interfere with the quality of sleep.

However, exercising does increase your heart rate and respiratory rate so sleeping right away after your nighttime exercise routine is not ideal.


In conclusion, it is alright to exercise before sleep provided that your make it a habit so your internal body clock will be able to adjust to it.


How about you? Is it your second nature to workout before bedtime?

Breast Cancer risk Increased by Light Exposure at Night

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Breast Cancer risk Increased by Light Exposure at Night

February 26, 2019

Breast Cancer risk Increased by Light Exposure at Night

Many of us can be guilty of using our mobile phone or computer at bedtime, yet this action increases our risk of getting breast cancer.

Breast Cancer risk Increased by Light Exposure at Night

@healthbiztips by Arlene Gentallan

This research finding raises concern considering breast cancer is the most frequent form of cancer that affects and kills women.

Normally, when it is bedtime, our brain releases a hormone called "melatonin" that has an anti-cancer effect. Normally, we produce more of this hormone while we are sleeping.

When we are expose to light at night, it messes up with the melatonin secretion causing it's level to decrease.

Phones and computers are not the only culprit of exposure to light at night, even artificial lights such as LED light and television are offenders.

A sound sleep really helps cut down breast cancer risk, however it remains a challenge.

Working the night-shift is also a contributing factor for the development of invasive breast cancer because it messes up the body's internal biological clock.

Don't underestimate the role of sleep in our well-being. As we age, a sound good night's sleep really does play a crucial role in keeping us healthy and energized.


If you or a person you know is at increase risk of developing cancer (possibly due to family history), please share this health fact.


Resources:

James P, Bertrand KA, Hart JE, Schernhammer ES, Tamimi RM, Laden F. Outdoor Light at Night and Breast Cancer Incidence in the Nurses' Health Study II. Environ Health Perspect. 2017;125(8):087010. Published 2017 Aug 17. doi:10.1289/EHP935

Hill, Steven M et al. “Melatonin: an inhibitor of breast cancer” Endocrine-related cancer vol. 22,3 (2015): R183-204.

World Health Organization. https://www.who.int/cancer/prevention/diagnosis-screening/breast-cancer/en/

Inadequate Sleep boosts Appetite

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Inadequate Sleep boosts Appetite

November 29, 2018

Loosing few hours of precious sleep each night can leave you with more than an eye bug and a sleepy day. Lack of enough sleep can literally add up several pounds to your weighing scale. The connection between inadequate sleep and obesity is so strong that we can no longer take this fact for granted.

Inadequate Sleep boosts Appetite...here's the science behind it

@healthbiztips by Arlene Gentallan

Not having enough sleep messes up with the body's hormones and metabolism.

Scientific studies show that inadequate sleep decreases leptin hormone and increases ghrelin hormone in the body leading to an increase in appetite, which can consequently, lead to an inevitable weight gain.


The role of leptin and ghrelin

Leptin is a hormone produced by fat cells whose purpose is to suppress appetite and increase metabolism. However, even when obese people have high leptin levels, their body has become immune to it's effect.

Moreover, leptin promotes inflammation, an important precursor in the development of many chronic diseases such as cardiovascular disease, autoimmune disease, and inflammatory bowel disorder.

Ghrelin is a hormone produced by the stomach whose role is to increase appetite and make you feel hungry.

Don't underestimate appetite's critical role in weight gain. The role of leptin and ghrelin in appetite control is recognized in the use of ghrelin-suppresing drug to curb one's appetite to loose weight.

A study shows that individuals who sleep less than 7 hours each night consequently eat more when they are awake.

How long is an adequate sleep?

According to the National Sleep Foundation, the number of hours of sleep considered adequate for a person varies by age group:

• Teenagers (14-17 years old) should get around 8-10 hours of sleep each night.
• Young adult (18-25 years old) should get around 7-9 hours of sleep each night.
• Adults (26-64 years old) should get around 7-9 hours of sleep each night.
• Older adults (65 years old and above) should get around 7-8 hours of sleep each night.

There are people who want to desperately loose weight only to be defeated by their good appetite and poor self control. Compounding the problem is the presence of stress which can inevitably add more pounds to the scale.

At some point, an overweight person will want to shed off those extra pounds, but the harsh reality is it's easier to gain fats rather than to loose them. You certainly can't loose all those nasty pounds overnight...well, unless you undergo liposuction. Many people give up on loosing weight because they loose motivation owing to the fact that the weight loss journey is both hard and long.

It may seem futile at first, but habit builds a strong foundation. Why not start off your weight loss initiative with an adequate good night's sleep.


Resources:

Markwald, Rachel R et al. “Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain” Proceedings of the National Academy of Sciences of the United States of America vol. 110,14 (2013): 5695-700.

Prinz P (2004) Sleep, appetite, and obesity—What is the link? PLoS Med 1(3): e61.

National Sleep Foundation. How Much Sleep Do We Really Need? https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need