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Most people instinctively know that when they sleep well they feel better.
But scientific research into sleep shows that poor sleep has an enormous effect on many chronic health problems.
Researchers have published evidence that poor sleep increases the risk of:
- Low testosterone
- Erectile dysfunction
- Alzheimer’s disease
- Cancer in general
- Prostate cancer specifically
- Heart failure
- Cardiovascular disease
- Atherosclerosis
- High blood pressure
- Poor memory
- High blood sugar
- Glucose intolerance
- High insulin
- Insulin resistance
- Diabetes
- Excessive hunger
- Gaining fat
- Pain syndromes
- Poor mood
Over 60% of Americans don’t get adequate sleep.
So improving sleep is a major public health issue.
Sleeping pills work, at least in the short term, but they all come with major risks.
Scientists in China have shown that simple earplugs and eye masks can significantly improve sleep.
These researchers carried out human research at the Fujian Medical University, Jiaotong Road 88, Fuzhou, in China. The Journal of Critical Care published the results.
There are a number of reasons why people may experience poor sleep.
Nighttime noise and light account for a significant proportion of sleep problems.
In intensive care units of hospitals, there can be a lot of environmental noise and light at night.
This could be similar to living in a busy house or a noisy urban area.
“Environmental stimulus, especially noise and light, is thought to disrupt sleep in patients in the intensive care unit.”
The researchers investigated the effects of noise and light at night – similar to the conditions in an intensive care unit.
“This study aimed to determine the physiological and psychological effects of intensive care unit noise and light.”
Then they looked at the effectiveness of earplugs and eye masks at improving sleep in that environment.
“The study determined the effects of earplugs and eye masks used in these conditions.”
They enrolled 14 people in the study and monitored their sleep using a number of different electronic devices.
These types of sleep studies are known as polysomnography.
“Fourteen subjects underwent polysomnography under four conditions.”
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They carried out sleep studies under a number of different conditions.
On the first night, the participants simply spent the night at the sleep center.
On the second night, the participants were required to sleep in a quiet and dark room.
Then the participants were split into two groups.
On the third night, the participants were exposed to noise and light like you would experience in an intensive care unit.
Half of the participants were given earplugs and eye masks.
On the final night, everyone was exposed to intensive care unit noise and light again.
But those who had earplugs and eye masks previously now slept without them, and vice versa.
When exposed to environmental noise and light, the participants experienced poor sleep.
“The participants had poorer perceived sleep quality when exposed to noise and light.”
The sleep study instruments proved that the participants did indeed have worse sleep when exposed to noise and light at night.
REM sleep is very important for health, and it suffered under the light and noise conditions.
“Subjects had increased light sleep, longer REM latency, and less deep REM sleep when exposed to noise and light.”
The machines showed that it took longer to get into deep restorative sleep when exposed to external stimuli.
These periods of restorative sleep are also shorter when people are exposed to light and noise.
Light and noise also changed levels of hormones.
Melatonin and cortisol were affected by external stimuli.
Both of these hormones are known to be very sensitive to sleep.
“Nocturnal melatonin and cortisol differed significantly by condition.”
The use of earplugs and eye masks were shown to improve sleep quality and increase levels of the sleep hormone melatonin.
“Use of earplugs and eye masks resulted in more REM time, shorter REM latency, less arousal, and elevated melatonin levels.”
Earplugs and eye masks can help people get significantly more restorative sleep.
At least when noise or light pollution cause our sleep problems.
These findings could help people lower the risk of many chronic health problems.
Earplugs and eye masks could be particularly beneficial for people in a hospital setting – getting better sleep can accelerate recovery.
“Earplugs and eye masks promote sleep and hormone balance in healthy subjects exposed to simulated intensive care unit noise and light.”
You should always consult a healthcare practitioner by treating and diagnosing health-related problems.
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- Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated intensive care unit environment
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2887188/
- Nocturnal sleep, daytime sleepiness, and quality of life in stable patients on hemodialysis
https://hqlo.biomedcentral.com/articles/10.1186/1477-7525-1-68 - A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative?
https://www.ncbi.nlm.nih.gov/pubmed/16796222