sleep better

Poor sleep and poor grades might go together

College students might stay up late or have an erratic sleep schedule for a variety of reasons.

A recent study looked at the impact of sleep pattern on grades.

Who was studied? (1,2)

  • 61 undergraduate students at Harvard college
  • They were asked to keep a sleep diary for 30 days.

What did the investigators find? (1,2)

Compared to peers, students reporting irregular patterns of sleep and wakefulness had:

  • Lower grade point averages.
  • Delays in the times people went to bed and woke up compared to more normal sleep/wake times.
  • Upto 3 hour delay in melatonin (sleep related hormone) release compared to students with regularly scheduled sleep and wakefulness pattern.

What are some caveats?

  • Poor sleep can impact almost every aspect of health and many parts of brain functioning, including learning, remembering, mood, energy level, decision making, etc.
  • This is a small study and does not prove cause-and-effect (2).
  • Students with erratic sleep schedules ended up sleeping the same number of hours as those with a regular sleep schedule. (1,2).
  • Study participants might have an erratic sleep schedule for a variety of reasons.

What are some ways of improving sleep?

The American Academy of Sleep Medicine suggests the following ways to improve sleep (3):

  • Keep a consistent sleep schedule.
  • Get up at the same time every day, even on weekends or during vacations.
  • Plan to get at least 7 hours of sleep.
  • Don’t go to bed unless you are sleepy.
  • If you don’t fall asleep after 20 minutes, get out of bed.
  • Establish a relaxing bedtime routine.
  • Use your bed only for sleep and sex.
  • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  • Limit exposure to bright light in the evenings.
  • Turn off electronic devices at least 30 minutes before bedtime.
  • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  • Exercise regularly and maintain a healthy diet.
  • Avoid consuming caffeine in the late afternoon or evening.
  • Avoid consuming alcohol before bedtime.
  • Reduce your fluid intake before bedtime.

Anything else?

  • Some people may need to eliminate caffeine or alcohol completely.
  • If you have to use electronics in the evenings, consider BLUEBLOCKERS.

Consider seeking professional help:

OSU Counseling and Consultation Service

OSU Wilce Student health center

https://ccs.osu.edu/self-help/sleep/

How is your sleep? How are your grades?

By R. Ryan Patel DO, FAPA OSU-CCS Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. https://consumer.healthday.com/sleep-disorder-information-33/misc-sleep-problems-news-626/poor-sleep-habits-61-poor-grades-723563.html
  2. Phillips AJK, Clerx WM, O’Brien CS, et al. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports. 2017;7:3216. doi:10.1038/s41598-017-03171-4.
  3. http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habits

 

Study: Eating fish might help your mood

By R. Ryan S Patel DO, FAPA OSU-CCS PsychiatristFish option 2

There are increasing number of studies showing that the things we eat can have an impact on our insomnia, anxiety, irritability, energy level, etc.
A recent study looked at fish intake and odds of developing depression.

What did the study involve?
This was a review of 26 studies, involving 150,000 adults; one of the largest studies of its kind.

What did the results show?
After adjusting for many variables, those who ate the most fish had a 17% lower risk of depression than those who did not.

How much fish was eaten by those who had the most benefit?
• The exact amount of fish intake is not clearly established.
• Some people think that the amount that’s beneficial may also be dependent on what else you are eating (vegetables, high quality protein, good fats, whole grain) and what you are not eating (think junk foods, processed grains, etc).

What are some caveats?
• Reduced depression risk was statistically significant only in European countries.
• Omega 3’s might help by impacting serotonin and dopamine transmission in the brain (2–4); since these are important transmitters involved in depression.
• Quality nutrients like protein vitamins and minerals might also help with depression (5-6).

What’s the bottom line?
For some people, fish intake and eating nutritious foods (instead of heavily processed foods) might improve how you feel by improving brain and body functioning, hormones, etc.
How are your eating habits? Are you feeling lousy? Are you eating lousy? Ready to feel better?

What are some campus resources to improve nutrition?
• Nutrition coaching with student wellness
• Nutritionist at Wilce Student Health center
• Nutritionist at the Wexner medical center
• Nutrition books
• Take a nutrition class

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:
1. Fang Li, Xiaoqin Liu, Dongfeng Zhang. Fish consumption and risk of depression: a meta-analysis. J Epidemiol Community Health 2015;0:1–6. doi:10.1136/jech-2015-206278.
2. Delion S, Chalon S, Herault J, et al. Chronic dietary alpha-linolenic acid deficiency alters dopaminergic and serotoninergic neurotransmission in rats. J Nutr 1994;124:2466–76.
3. Zimmer L, Delpal S, Guilloteau D, et al. Chronic n-3 polyunsaturated fatty acid deficiency alters dopamine vesicle density in the rat frontal cortex. Neurosci Lett 2000;284:25–8.
4. Su KP. Biological mechanism of antidepressant effect of omega-3 fatty acids: how does fish oil act as a ‘mind-body interface’? Neurosignals 2009; 17:144–52.
5. Kim JM, Stewart R, Kim SW, et al. Predictive value of folate, vitamin B12 and homocysteine levels in late-life depression. Br J Psychiatry 2008;192:268–74.
6. Skarupski KA, Tangney C, Li H, et al. Longitudinal association of vitamin B-6, folate, and vitamin B-12 with depressive symptoms among older adults over time. Am J Clin Nutr 2010;92:330–5.

Blue Blockers and other ways to reduce electronics-induced sleep disruption, and daytime tiredness

By R. “Ryan” S Patel DO, FAPA-OSU CCS Psychiatristblue_light

Blue spectrum light from electronics suppresses melatonin for several hours after use (1,2) and disrupts your circadian (sleep wake cycle) clock (3). This impacts sleep quality and daytime tiredness (4). Sleep disruption can also impact anxiety, depression, and many other health conditions (5).

So it may be worth avoiding use of electronic devices such as computer, tv, tablets, smartphones, etc. 1-3 hours before bedtime.
Some suggest replacing exposure to bright light bulbs with dim light bulbs around bedtime (6) may also be helpful. There are even light bulbs that do not emit blue light.

What if I need to use electronics at bedtime?
Sometimes it may be necessary to be on the computer, tv, smartphone, etc right before bedtime.
Blue blockers may help prevent sleep disruption from electronics.

How do blue blockers work?
They block blue light emitted by electronic devices, thus melatonin is not disrupted (6).

What are some examples of blue light blockers?
Some examples include blue blocker eye glasses, software programs that prevent your device from emitting blue light, plastic filter screens that are placed on top of the screens to block blue light, and light bulbs that do not emit blue light. You can search for “blue light blockers” “blue light filters”, “bedtime reading software” etc. in a search engine, or in an app store.

Do blue blockers work?
There are small studies that show blue blockers work to prevent melatonin disruption and improve quality of sleep and mood.
For example, 20 subjects were randomized to use either blue blocking glasses, or non blue blocking glasses 3 hours before bedtime over a 2 weeks period (7).

What did the results show?
Those who used blue-blocking glasses reported better sleep quality and mood.

Words of caution:
• You still need to be mindful of getting enough hours of sleep—getting 4 or 5 hours of quality sleep when you need 8 will still leave you tired.
• Blue blocking methods may not help with your sleep if your device usage is overly entertaining or emotionally intense.
• You still need to address other causes such as use of caffeine, nicotine, alcohol use, etc.
• This is still a relatively new terrain and further research is needed.

Are you sleeping poorly? Are you tired during the day? Are electronic devices interfering with your sleep; can you cut down your usage before bedtime? Can blue blockers help you?
What are other ways to improve sleep?
National sleep foundation sleep tips.

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.
References:
1. Brainard GC, Hanifin JP, Greeson JM, Byrne B, Glickman G, Gerner E, et al.
Action spectrum for melatonin regulation in humans: evidence for a novel
circadian photoreceptor. J Neurosci 2001;21(16):6405–12 [August 15, PMID:
11487664].
2. Thapan K, Arendt J, Skene DJ. An action spectrum for melatonin suppression:
evidence for a novel non-rod, non-cone photoreceptor system in humans. J
Physiol 2001;535(Pt 1):261–7 [August 15, PMID: 11507175].
3. Smith MR, Revell VL, Eastman CI. Phase advancing the human circadian clock
with blue-enriched polychromatic light. Sleep Med 2008 [September 18,
PMID: 18805055].
4. Fossum IN, et al. The Association Between Use of Electronic Media in Bed Before Going to Sleep and Insomnia Symptoms, Daytime Sleepiness, Morningness, and Chronotype. Behavioral Sleep Medicine. Volume 12, Issue 5, 2014, pages 343- 357. Published online: 14 Jul 2014. DOI: 10.1080/15402002.2013.819468.
5. http://sleepfoundation.org/sleep-disorders-problems
6. Kayumov L, et al. Blocking Low-Wavelength Light Prevents Nocturnal Melatonin Suppression with No Adverse Effect on Performance during Simulated Shift Work. The Journal of Clinical Endocrinology & Metabolism 90(5):2755–2761.
7. Burkhart K1, Phelps JR. Amber lenses to block blue light and improve sleep: a randomized trial. Chronobiol Int. 2009 Dec;26(8):1602-12. doi: 10.3109/07420520903523719.