Restrict Insomniacs' Sleep Duration, Set Rules for Time in Bed

Abstract Background Older adults are recommended to sleep 7–8 h/day. Time in bed (TIB) differs from sleep duration and includes also the time of lying in bed without sleeping. Long TIB (≥9 h) are associated with self-reported sedentary behavior, but the association between objectively measured physical activity, sedentary behavior and TIB is unknown. Methods This study was based on cross-sectional analysis of the Healthy Ageing Network of Competence (HANC Study). Physical activity and sedentary behaviour were measured by a tri-axial accelerometer (ActiGraph) placed on the dominant wrist for 7 days. Sedentary behavior was classified as < 2303 counts per minute (cpm) in vector magnitude and physical activity intensities were categorized, as 2303–4999 and ≥ 5000 cpm in vector magnitude. TIB was recorded in self-reported diaries. Participants were categorized as UTIB (usually having TIB 7–9 h/night: ≥80% of measurement days), STIB (sometimes having TIB 7–9 h/night: 20–79% of measurement days), and RTIB (rarely having TIB 7–9 h/night: < 20% of measurement days). Multinominal regression models were used to calculate the relative risk ratios (RRR) of being RTIB and STIB by daily levels of physical activity and SB, with UTIB as the reference group. The models were adjusted for age, sex, average daily nap length and physical function. Results Three hundred and fourty-one older adults (median age 81 (IQR 5), 62% women) were included with median TIB of 8 h 21 min (1 h 10 min)/day, physical activity level of 2054 (864) CPM with 64 (15) % of waking hours in sedentary behavior. Those with average CPM within the highest tertile had a lower RRR (0.33 (0.15–0.71), p = 0.005) for being RTIB compared to those within the lowest tertile of average CPM. Accumulating physical activity in intensities 2303–4999 and ≥ 5000 cpm/day did not affect the RRR of being RTIB. RRR of being RTIB among highly sedentary participants (≥10 h/day of sedentary behavior) more than tripled compared to those who were less sedentary (3.21 (1.50–6.88), p = 0.003). Conclusions For older adults, being physically active and less sedentary was associated with being in bed for 7–9 h/night for most nights (≥80%). Future longitudinal studies are warranted to explore the causal relationship sbetween physical activity and sleep duration.

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Bedtimes and Sleep Duration in Relation to Smoking Behaviour in 14-year-old English Schoolchildren

Journal of Biosocial Science ◽

10.1017/s0021932000006702 ◽

1988 ◽

Vol 20 (3) ◽

pp. 371-376 ◽

Cited By ~ 6

Author(s):

I. D. M. Macgregor ◽

J. W. Balding

Keyword(s):

At Risk ◽

Secondary Schools ◽

Sleep Duration ◽

Old English ◽

Smoking Behaviour ◽

Smoking Habits ◽

Adolescent Smokers ◽

Time In Bed

SummaryData from a survey of 3727 14-year-old children from 31 secondary schools in England in 1984–85 were analysed to obtain information about smoking habits, bedtimes and times of rising in the morning, on a weekday during school term. Subjects completed a questionnaire, anonymously, in class. Twenty percent of respondents reported that they currently smoked cigarettes. Smokers went to bed significantly later, and spent significantly less time in bed, than non-smokers. Twice as many smokers as non-smokers went to bed at or after 22.30, went to bed after midnight, and spent 7·5 hr or less in bed. Possibly, some adolescent smokers may be at risk from loss of sleep.

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Personality Traits and Insomnia Symptoms in Shift Workers

Frontiers in Psychology ◽

10.3389/fpsyg.2021.689741 ◽

2021 ◽

Vol 12 ◽

Author(s):

Brigitte Holzinger ◽

Lucille Mayer ◽

Gerhard Klösch

Keyword(s):

Sleep Quality ◽

Personality Traits ◽

Sleep Duration ◽

Total Sleep Time ◽

Sleep Time ◽

Work Schedule ◽

Shift Workers ◽

Time In Bed ◽

Shift Schedules ◽

Insomnia Symptoms

The discrepancy between natural sleep-wake rhythm and actual sleep times in shift workers can cause sleep loss and negative daytime consequences. Irregular shift schedules do not follow a fixed structure and change frequently, which makes them particularly harmful and makes affected individuals more susceptible to insomnia. The present study compares insomnia symptoms of non-shift workers, regular shift workers, and irregular shift workers and takes into account the moderating role of the Big Five personality traits and levels of perfectionism. Employees of an Austrian railway company completed an online survey assessing shift schedules, sleep quality and duration, daytime sleepiness, and personality traits. A total of 305 participants, of whom 111 were non-shift workers, 60 regular shift workers, and 134 irregular shift workers, made up the final sample. Irregular shift workers achieved significantly worse scores than one or both of the other groups in time in bed, total sleep time, sleep efficiency, sleep duration, sleep quality, sleep latency, and the number of awakenings. However, the values of the irregular shifts workers are still in the average range and do not indicate clinical insomnia. Participants working regular shifts reported the best sleep quality and longest sleep duration and showed the least nocturnal awakenings, possibly due to higher conscientiousness- and lower neuroticism scores in this group. Agreeableness increased the effect of work schedule on total sleep time while decreasing its effect on the amount of sleep medication taken. Perfectionism increased the effect of work schedule on time in bed and total sleep time. Generalization of results is limited due to the high percentage of males in the sample and using self-report measures only.

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Nocturnal Sleep–Wake Parameters of Adolescents at Home Following Cancer Chemotherapy

Biological Research For Nursing ◽

10.1177/1099800411408414 ◽

2011 ◽

Vol 14 (3) ◽

pp. 236-241 ◽

Cited By ~ 3

Author(s):

Amy J. Walker ◽

Kyle P. Johnson ◽

Christine Miaskowski ◽

Vivian Gedaly-Duff

Keyword(s):

Sleep Duration ◽

Cancer Chemotherapy ◽

Sleep Onset ◽

Sleep Diary ◽

Nocturnal Sleep ◽

Wake Time ◽

Targeted Interventions ◽

Time In Bed ◽

Wrist Actigraphy ◽

At Home

Purpose: The purpose of this descriptive, longitudinal study was to describe objective nocturnal sleep–wake parameters of adolescents at home after receiving chemotherapy in the hospital or outpatient clinic and explore differences in sleep variables by age, gender, and corticosteroid use. Methods: We collected 7 days of wrist actigraphy and sleep diary data from 48 adolescents (10–19 years) who were receiving cancer chemotherapy for a primary or secondary cancer or a relapse. The actigraphic sleep variables included rest interval (i.e., time in bed), sleep onset, sleep offset, sleep duration, total sleep time (TST), wake after sleep onset (WASO), and %WASO. Results: Of the 48 adolescents, 38 had at least five nights of scored actigraphy and were included in analyses. Older (13–18 years) adolescents went to bed later and had fewer minutes of TST than younger adolescents (10–12 years). Exploratory analyses revealed no differences between adolescents who were taking oral corticosteroids (i.e., prednisone, dexamethasone) and those who were not or between males and females. Conclusion: These adolescents had sleep durations that met or exceeded the recommended sleep duration for their age groups but experienced significant WASO. Further research is needed to estimate sleep needs of adolescents during chemotherapy and determine factors that contribute to nocturnal wake-time so that targeted interventions can be designed to improve sleep quality.

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Consecutive Days of Racing Does Not Affect Sleep in Professional Road Cyclists

International Journal of Sports Physiology and Performance ◽

10.1123/ijspp.2021-0102 ◽

2021 ◽

pp. 1-4

Author(s):

Charli Sargent ◽

Shona L. Halson ◽

David T. Martin ◽

Gregory D. Roach

Keyword(s):

Sleep Duration ◽

Sleep Onset ◽

Self Report ◽

Activity Monitors ◽

Sleep Diaries ◽

Time In Bed ◽

Road Cycling ◽

Offset Time ◽

The Impact

Purpose: Professional road cycling races are physiologically demanding, involving successive days of racing over 1 to 3 weeks of competition. Anecdotal evidence indicates that cyclists’ sleep duration either increases or deteriorates during these competitions. However, sleep duration in professional cyclists during stage races has not been assessed. This study examined the amount/quality of sleep obtained by 14 professional cyclists competing in the Australian Tour Down Under. Methods: Sleep was assessed using wrist activity monitors and self-report sleep diaries on the night prior to start of the race and on each night during the race. The impact of each day of the race on sleep onset, sleep offset, time in bed, sleep duration, and wake duration was assessed using separate linear mixed effects models. Results: During the race, cyclists obtained an average of 6.8 (0.9) hours of sleep between 23:30 and 07:27 hours and spent 13.9% (4.7%) of time in bed awake. Minor differences in sleep onset (P = .023) and offset times (P ≤.001) were observed during the week of racing, but these did not affect the amount of sleep obtained by cyclists. Interestingly, the 3 best finishers in the general classification obtained more sleep than the 3 worst finishers (7.2 [0.3] vs 6.7 [0.3] h; P = .049). Conclusions: Contrary to anecdotal reports, the amount of sleep obtained by cyclists did not change over the course of the 1-week race and was just below the recommended target of 7 to 9 hours for adults.

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0409 The Efficacy of Afternoon-Evening Sleep Following Night Shifts on Sleep and Alertness in Nurses with Rotating Shift Work Schedule: Real World Data

SLEEP ◽

10.1093/sleep/zsaa056.406 ◽

2020 ◽

Vol 43 (Supplement_1) ◽

pp. A156-A157

Author(s):

J Kim ◽

S Han ◽

S Kim ◽

J Duffy

Keyword(s):

Sleep Duration ◽

Shift Work ◽

Total Sleep Time ◽

Sleep Time ◽

Hospital Nurses ◽

Sleep Timing ◽

Time In Bed ◽

Shift Schedules ◽

Sleep Schedule ◽

Night Shifts

Abstract Introduction The aim of this study was to investigate the efficacy of changing sleep timing to afternoon-evening following nightshifts in hospital nurses with three rapid rotating shift schedules. Methods Hospital nurses with three rotating shift schedules were enrolled for a 1-month pre-intervention and a 1-month intervention study. During the Intervention, sleep timing following nightshifts was directed to afternoon-evening sleep for 8h time-in-bed (TIB) after 1 PM, and ad-lib sleep schedule for other shifts. Baseline and follow-up evaluation included sleep schedule, sleep duration, Epworth sleepiness scale (ESS), insomnia severity index (ISI) for each shift, Beck depression inventory (BDI), and Beck anxiety inventory (BAI). Sleep was assessed by sleep diary and actigraphy. Alertness during the night shift was evaluated using the Karolinska sleepiness scale (KSS) in the beginning and at the end of the shift by texts sent to their cell phones. The participants were asked to give feedback and a willingness to continue this intervention. Results A total of 26 subjects (30.7±8.5years, 25 female) finished the study among 29 nurses who participated in the study. The shift work was 6.5±8.0years. The mean morningness-eveningness scale was 42.1±8.0(31-62). TIB following nightshifts were 379.9±91.2 and 478.4±48.7 min for preintervention and intervention, respectively (p=0.001). Total sleep time (TST) was 328.0±91.0 vs. 361.0±70.4min, respectively following nightshifts (p=0.187, Cohen’s drm = 0.467). BDI, BAI, ESS, and ISI were significantly improved after the intervention. 60.7% and 49% of the participants reported improved alertness, and work efficiency during the nightshift. 17.9% and 42.9% of the participants reported increased sleep duration, and improved sleep quality after nightshift, respectively. Only eight participants were willing to continue the afternoon-evening sleep schedule following night shifts. KSS was not different between pre-intervention and intervention. Conclusion The afternoon-evening sleep schedule modestly increased total sleep time following nightshift. The overall mood, sleepiness and insomnia scale improved after the intervention although the alertness assessed by KSS failed to show the difference. The individual difference should be considered for applying afternoon-evening sleep for rapid rotating shift schedules. Support 2018 Research award grants from the Korean sleep research society and NRF-2019R1A2C1090643 funded by the Korean national research foundation

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Changes in accelerometer-measured sleep during the transition to retirement: the Finnish Retirement and Aging (FIREA) study

SLEEP ◽

10.1093/sleep/zsz318 ◽

2020 ◽

Vol 43 (7) ◽

Author(s):

Saana Myllyntausta ◽

Anna Pulakka ◽

Paula Salo ◽

Erkki Kronholm ◽

Jaana Pentti ◽

...

Keyword(s):

Sleep Duration ◽

Short Sleep Duration ◽

Latent Trajectory ◽

Time In Bed ◽

Measurement Tools ◽

Before And After ◽

Aging Study ◽

Study Population ◽

Study Participants ◽

Latent Trajectory Analysis

Abstract Study Objectives Retirement is associated with increases in self-reported sleep duration and reductions in sleep difficulties, but these findings need to be confirmed by using more objective measurement tools. This study aimed at examining accelerometer-based sleep before and after retirement and at identifying trajectories of sleep duration around retirement. Methods The study population consisted of 420 participants of the Finnish Retirement and Aging study. Participants’ sleep timing, sleep duration, time in bed, and sleep efficiency were measured annually using a wrist-worn triaxial ActiGraph accelerometer on average 3.4 times around retirement. In the analyses, sleep on nights before working days and on nights before days off prior to retirement were separately examined in relation to nights after retirement. Results Both in bed and out bed times were delayed after retirement compared with nights before working days. Sleep duration increased on average by 41 min (95% confidence interval [CI] = 35 to 46 min) from nights before working days and decreased by 13 min (95% CI = −20 to −6 min) from nights before days off compared with nights after retirement. By using latent trajectory analysis, three trajectories of sleep duration around retirement were identified: (1) shorter mid-range sleep duration with increase at retirement, (2) longer mid-range sleep duration with increase at retirement, and (3) constantly short sleep duration. Conclusions Accelerometer measurements support previous findings of increased sleep duration after retirement. After retirement, especially out bed times are delayed, thus, closely resembling sleep on pre-retirement nights before non-working days.

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Cancer-related insomnia: Evaluation by mobile technology.

Journal of Clinical Oncology ◽

10.1200/jco.2015.33.29_suppl.107 ◽

2015 ◽

Vol 33 (29_suppl) ◽

pp. 107-107

Author(s):

Brenda O'Connor ◽

Pauline Ui Dhuibhir ◽

Declan Walsh

Keyword(s):

Sleep Quality ◽

Sleep Duration ◽

Median Duration ◽

Metastatic Cancer ◽

Eastern Cooperative Oncology Group ◽

Sleep Onset ◽

Severity Index ◽

Sleep Efficiency ◽

Subjective Sleep Quality ◽

Time In Bed

107 Background: Insomnia is difficulty with sleep onset, maintenance, early morning wakening or non-restorative sleep. Cancer prevalence is 30-75%. Daytime consequences include fatigue. It is under-reported and impairs quality of life. Measurement previously required sleep laboratories. Technology advances help real-time measurement in the natural environment. This study investigated the feasibility and acceptability of a wireless device to evaluate sleep in cancer. Methods: Prospective observational study: Stage A: 10 consecutive in-patient hospice admissions; Stage B: 20 consecutive community patients Sleep quality was rated by Insomnia Severity Index (ISI). Participants used a wireless non-contact bedside monitor (SleepMinder) for 3 nights. Acceptability questionnaires were completed by participant and nurse (Stage A) or family (Stage B).Descriptive statistics were generated by Microsoft Excel. Results: 30 participants with metastatic cancer were recruited. Median age: 63 years (47-84). Median Eastern Cooperative Oncology Group (ECOG) performance score: 2 (0-3). In-patient (n=10): In 50%, sleep onset was delayed >30 minutes. Median duration: 8 hours. Median awakenings per night: 1 (0-8). Median sleep efficiency (proportion of time in bed spent asleep): 89% (74-100%). ISI score correlated with sleep duration in 70%. Participants and nurses reported 100% device acceptability. Community (n=20): Sleep onset was delayed >30 minutes in 25%. Median duration: 8 hours. Median awakenings per night: 3 (0-10). Median sleep efficiency: 91% (46-100). ISI score correlated with sleep duration in 90%. Participants and family reported 100% device acceptability. Conclusions: (1)A wireless monitor effectively measures sleep in cancer in both inpatient and community settings, (2) High acceptability supports clinical use, (3) Subjective sleep quality reports correlate with device, and (4) Further research: evaluate sleep improvement interventions with device.

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Association of short sleep duration and short time in bed with depression: A Japanese general population survey

Sleep and Biological Rhythms ◽

10.1111/sbr.12096 ◽

2014 ◽

Vol 13 (2) ◽

pp. 136-145 ◽

Cited By ~ 20

Author(s):

Ryuji Furihata ◽

Makoto Uchiyama ◽

Masahiro Suzuki ◽

Chisato Konno ◽

Michiko Konno ◽

...

Keyword(s):

General Population ◽

Sleep Duration ◽

Population Survey ◽

Short Sleep Duration ◽

General Population Survey ◽

Short Sleep ◽

Time In Bed ◽

Japanese General Population ◽

Short Time

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Effects of Saffron Extract on Sleep Quality: A Randomized Double-Blind Controlled Clinical Trial

Nutrients ◽

10.3390/nu13051473 ◽

2021 ◽

Vol 13 (5) ◽

pp. 1473

Author(s):

Barbara D. Pachikian ◽

Sylvie Copine ◽

Marlène Suchareau ◽

Louise Deldicque

Keyword(s):

Sleep Quality ◽

Sleep Duration ◽

Controlled Study ◽

Controlled Clinical Trial ◽

Double Blind ◽

Time In Bed ◽

Nutritional Strategy ◽

Sf 36 ◽

Quality Sleep ◽

Saffron Extract

A saffron extract has been found to be effective in the context of depression and anxiety, but its effect on sleep quality has not been investigating yet using objective approaches. For this purpose, a randomized double-blind controlled study was conducted in subjects presenting mild to moderate sleep disorder associated with anxiety. Sixty-six subjects were randomized and supplemented with a placebo (maltodextrin) or a saffron extract (15.5 mg per day) for 6 weeks. Actigraphy was used to collect objective data related to sleep quality at baseline, at the middle and at the end of the intervention. Sleep quality was also assessed by completion of the LSEQ and PSQI questionnaires and quality of life by completion of the SF-36 questionnaire. Six weeks of saffron supplementation led to an increased time in bed assessed by actigraphy, to an improved ease of getting to sleep evaluated by the LSEQ questionnaire and to an improved sleep quality, sleep latency, sleep duration, and global scores evaluated by the PSQI questionnaire, whereas those parameters were not modified by the placebo. In conclusion, those results suggest that a saffron extract could be a natural and safe nutritional strategy to improve sleep duration and quality.

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