Sleep

This study explored the effects of fatty fish consumption on sleep, daily functioning, and biomarkers such as vitamin D and heart rate variability (HRV) in a group of forensic patients. Participants consuming Atlantic salmon three times per week experienced improved daily functioning and stable sleep latency compared to a control group. Improved vitamin D levels and HRV were observed in the fish group, suggesting a potential link to better sleep efficiency and cognitive functioning. While promising, seasonal and dietary variations were influential, indicating the need for further research.

This study investigated the effects of using light-emitting eReaders versus printed books before bedtime. Participants who read eReaders took longer to fall asleep, experienced a delay in their circadian clock, and had suppressed melatonin levels. This also reduced the amount of REM sleep and left participants feeling groggier and less alert the next morning compared to reading printed books. These findings highlight the adverse impact of blue light emitted by eReaders on sleep quality, circadian rhythm alignment, and next-day cognitive performance, emphasizing the need for mindful use of electronic devices at night.

This paper explores how environmental noise, particularly from transportation, negatively impacts sleep and overall health. Nocturnal noise disrupts sleep quality and structure by increasing wakefulness and reducing restorative deep sleep stages. It triggers stress responses, with elevated cortisol levels and heart rate, contributing to long-term risks like cardiovascular disease, diabetes, and impaired cognitive performance. Noise exposure at night is particularly harmful as it causes fragmented sleep, leading to daytime fatigue, mood changes, and reduced productivity.

This case-control pilot study examined the impact of natural light exposure in office environments on sleep quality and overall health. Office workers with access to windows had significantly better sleep quality, longer sleep duration (46 minutes more per night), and greater physical activity compared to those in windowless environments. Increased light exposure was associated with reduced sleep disturbances and higher vitality. These findings emphasize the importance of natural light in workplaces for enhancing sleep, mood, and cognitive function, benefiting both individual well-being and workplace productivity.

This review explores the bidirectional relationship between exercise and sleep. Exercise is a proven non-drug option for improving sleep, particularly in conditions like insomnia and sleep apnea, enhancing sleep quality, efficiency, and daytime alertness. Conversely, poor sleep can reduce physical activity levels, creating a feedback loop. Evidence highlights exercise's potential to improve sleep while better sleep can support adherence to an active lifestyle. More research is needed to identify optimal exercise types, intensities, and timing to maximize sleep benefits, which are crucial for brain health, memory, and recovery.

This systematic review analyzed 35 randomized controlled trials to evaluate melatonin's effectiveness in improving sleep. The findings indicate that melatonin can help reduce sleep onset time, improve sleep duration slightly, and aid in aligning circadian rhythms for conditions like jet lag and insomnia. Effects were modest and variable, depending on dosage and formulations. While melatonin is considered safe with few adverse effects, the evidence is mixed regarding its effectiveness for shift workers or general sleep improvement in healthy populations.

This study examined how caffeine consumption at different times before bed affects sleep in 12 healthy adults. Caffeine (400 mg) taken 0, 3, or 6 hours before bedtime significantly reduced total sleep time by over an hour and increased wakefulness, even at the 6-hour mark. These effects were observed objectively through sleep monitoring. Caffeine disrupted slow-wave sleep but had no significant impact on REM sleep. This research underscores the importance of avoiding caffeine late in the day to preserve sleep quality and cognitive recovery.

This review highlights the role of sleep in memory consolidation, particularly how it transforms short-term memories into long-term storage. Slow-wave sleep (SWS) is critical for reactivating and stabilizing recently learned information, allowing integration into pre-existing knowledge networks, while rapid eye movement (REM) sleep further strengthens and refines these memories. These processes enhance learning, problem-solving, and emotional regulation. Disruptions in sleep patterns impair these functions, affecting cognitive performance and emotional health. Understanding sleep's active role in memory underscores its importance for overall brain health and daily cognitive abilities.

The National Institutes of Health's Office of Dietary Supplements provides a comprehensive overview of valerian (Valeriana officinalis), an herb commonly used as a dietary supplement in the United States. Valerian is often included in products marketed as mild sedatives and sleep aids for conditions like nervous tension and insomnia. However, clinical studies on its effectiveness for sleep disorders have yielded inconclusive results. While certain constituents of valerian exhibit sedative effects in animal studies, the precise mechanisms of action in humans remain unclear. Notably, few adverse events have been reported with valerian use, but data on its long-term safety are lacking.Regarding brain health and cognitive performance, the potential sedative properties of valerian might aid individuals experiencing sleep disturbances, thereby indirectly supporting cognitive functions that depend on adequate rest. However, due to the inconclusive evidence of its efficacy and the absence of long-term safety data, it is advisable to consult healthcare professionals before incorporating valerian supplements into one's regimen. This recommendation aligns with the cautious stance presented in the NIH fact sheet, underscoring the importance of personalized medical advice.

This review explores the essential role of sleep in neural plasticity—how the brain adapts and recovers from injury or learning. sleep consolidates memory and learning through mechanisms like synaptic downscaling during non-REM sleep and targeted reactivation of neural circuits in REM sleep. sleep deprivation impairs these processes, reducing memory retention and cognitive recovery. The research also highlights how improved sleep quality can enhance recovery in conditions like stroke, Alzheimer's, and autism by restoring plasticity. sleep's influence on memory and learning underscores its crucial role in rehabilitation and cognitive health.

This meta-analysis evaluated 19 studies involving 1,683 participants to determine melatonin's efficacy for primary sleep disorders. Melatonin reduced the time needed to fall asleep by about 7 minutes and increased total sleep time by 8 minutes, with modest improvements in overall sleep quality. Higher doses and longer durations produced greater effects on sleep latency and total sleep time. While the improvements were smaller than those seen with prescription sleep medications, melatonin's low risk of side effects makes it a safe option for managing sleep disorders.

This review highlights the impact of thermal environments on sleep and circadian rhythms. High temperatures disrupt deep and REM sleep, while low temperatures alter cardiac autonomic activity without affecting sleep stages. Humid conditions worsen heat-related sleep disturbances. Maintaining an optimal thermal environment supports sleep quality, crucial for cognitive function and overall health. Additionally, thermoregulation is closely tied to circadian rhythms, influencing core body temperature and sleep onset.

This systematic review assessed six randomized controlled trials involving 305 middle-aged and older adults with sleep problems to determine the effects of exercise on sleep quality. The findings revealed that regular aerobic or resistance exercise significantly improved sleep quality, reduced time to fall asleep, and decreased reliance on sleep medications. However, there were no significant changes in sleep duration or efficiency. These results suggest that exercise is an effective, low-cost, non-pharmacological alternative for managing sleep issues in older adults, offering physical and mental health benefits.

This randomized, placebo-controlled pilot study investigated chamomile extract's effects on chronic primary insomnia in 34 adults over four weeks. While chamomile reduced sleep latency (time to fall asleep) by about 16 minutes and decreased nighttime awakenings compared to placebo, these improvements were not statistically significant. Chamomile demonstrated modest benefits for fatigue and anxiety symptoms with no major side effects. The study concludes that chamomile may provide mild sleep and daytime functioning improvements, but further research is needed.

This review examines the effects of sleep deprivation on cognitive performance. Total sleep deprivation (24–72 hours) impairs attention, working memory, decision-making, and long-term memory, while chronic partial sleep deprivation (restricted sleep over days) impacts vigilance and processing speed. sleep deprivation alters brain activity in regions like the prefrontal cortex and thalamus, leading to slower responses and attentional lapses. Recovery often requires at least one full night of sleep, though effects vary by age, gender, and individual differences. This underscores the critical role of sufficient sleep in maintaining cognitive functions and overall brain health.

This exploratory study investigated the relationship between vitamin intake and sleep patterns in 772 participants. The findings suggested that multivitamin or multiple vitamin users experienced more nighttime awakenings and increased wake time after sleep onset compared to non-users. There was no significant impact on sleep onset latency or total sleep time. These results indicate that vitamin supplementation may influence sleep maintenance, but more research is needed to confirm these effects and understand the mechanisms involved.

This systematic review and meta-analysis examined 16 randomized controlled trials evaluating valerian root's effectiveness for sleep improvement, involving over 1,000 participants. Valerian showed a statistically significant benefit for subjective sleep quality, with an 80% higher chance of reported sleep improvement compared to placebo. However, the studies had methodological issues, varied dosages, and inconsistent outcomes. Despite these limitations, valerian is considered safe and might modestly improve sleep quality without next-day drowsiness.

This study examined how social relationships and sleep quality impact inflammation (measured by interleukin-6, IL-6) in aging women. Women with strong social connections and efficient sleep had lower IL-6 levels, which are associated with reduced risks of chronic diseases and cognitive decline. Interestingly, either factor alone (good social ties or efficient sleep) could partly compensate for the lack of the other in lowering IL-6 levels. These findings highlight the complementary benefits of social and sleep health in promoting better aging and brain health.

This review investigates the relationship between meal timing and sleep. Eating close to bedtime often disrupts sleep by increasing wakefulness and reducing sleep quality, especially with high-fat or oily meals. Conversely, high-glycemic foods consumed 4 hours before bed may help reduce time to fall asleep by promoting serotonin and melatonin production. Late-night eating is linked to poor sleep and conditions like sleep apnea, while regular meal patterns improve sleep duration and efficiency. These findings emphasize how meal timing and composition influence circadian rhythms, brain recovery, and overall well-being.

The article "Sleep, sleepiness, and Alcohol Use" by Roehrs and Roth examines how alcohol consumption affects sleep patterns and daytime alertness. It highlights that while low to moderate alcohol doses can initially promote sleep, higher doses may disrupt sleep in the latter half of the night. Regular alcohol use leads to tolerance, diminishing its sedative effects. Additionally, alcohol exacerbates daytime sleepiness, especially when combined with sleep deprivation, impairing cognitive functions such as attention and reaction time. The authors emphasize that alcohol's impact on sleep architecture and its interaction with circadian rhythms can adversely affect overall brain health and cognitive performance.To enhance brain health, the article suggests moderating alcohol intake and prioritizing good sleep hygiene. This includes maintaining a consistent sleep schedule, creating a restful sleep environment, and avoiding alcohol before bedtime to prevent sleep disruptions. Given the article's publication in a peer-reviewed journal and the evidence presented, these recommendations are credible and practical for improving cognitive function and overall well-being.