scholarly journals Warm Steam Inhalation before Bedtime Improved Sleep Quality in Adult Men

2019 ◽  
Vol 2019 ◽  
pp. 1-7 ◽  
Author(s):  
Tomohisa Ichiba ◽  
Kenta Kakiuchi ◽  
Masahiro Suzuki ◽  
Makoto Uchiyama
Keyword(s):  
Sleep Quality ◽  
Respiratory Rate ◽  
Power Density ◽  
Single Channel ◽  
Analog Scale ◽  
Subjective Sleep Quality ◽  
Subjective Sleep ◽  
Adult Men ◽  
Sham Condition ◽  
Sleep Difficulties

In humans, the inhalation of warm steam has been reported to decrease the respiratory rate. However, the effects of warm steam inhalation on sleep have not been studied closely. This study aimed to examine the effects of warm steam inhalation before bedtime on subsequent sleep quality. The participants included 17 adult men with mild sleep difficulties and anxiety. All experiments were conducted in the participants’ homes. The participants were instructed to wear a warm steam-generating mask or sham mask over the nose and mouth for 15 minutes immediately before habitual bedtime and were then allowed to sleep until their habitual waking time. The functional mask provided approximately 600 mg of steam for 10 minutes and maintained an interior temperature of 38–40°C for 15 minutes. We evaluated the participants’ electrocardiograms and subjective moods while wearing the mask. During sleep, electroencephalograms (EEGs) were recorded using a single-channel portable device. In the morning, each participant was instructed to report their sleep details subjectively using a visual analog scale. At bedtime, the subjects’ subjective apprehension of the next day was reduced significantly under steam inhalation, compared with the sham condition. Compared to the sham condition, steam inhalation before bedtime was associated with a higher EEG delta power density during the first third of sleep episodes and better subjective sleep quality in the morning. These results suggest that safe and easy inhalation of warm steam via a steam-generating mask improves psychological relaxation and sleep.

scholarly journals The impact of daily caffeine intake on nighttime sleep in young adult men

2021 ◽  
Vol 11 (1) ◽  
Author(s):  
Janine Weibel ◽  
Yu-Shiuan Lin ◽  
Hans-Peter Landolt ◽  
Joshua Kistler ◽  
Sophia Rehm ◽  
...  
Keyword(s):  
Sleep Quality ◽  
Power Density ◽  
Continuous Treatment ◽  
Caffeine Intake ◽  
Sleep Structure ◽  
Subjective Sleep Quality ◽  
Subjective Sleep ◽  
Eeg Power ◽  
Nighttime Sleep ◽  
The Impact

AbstractAcute caffeine intake can delay sleep initiation and reduce sleep intensity, particularly when consumed in the evening. However, it is not clear whether these sleep disturbances disappear when caffeine is continuously consumed during daytime, which is common for most coffee drinkers. To address this question, we investigated the sleep of twenty male young habitual caffeine consumers during a double-blind, randomized, crossover study including three 10-day conditions: caffeine (3 × 150 mg caffeine daily), withdrawal (3 × 150 mg caffeine for 8 days, then switch to placebo), and placebo (3 × placebo daily). After 9 days of continuous treatment, electroencephalographically (EEG)-derived sleep structure and intensity were recorded during a scheduled 8-h nighttime sleep episode starting 8 (caffeine condition) and 15 h (withdrawal condition) after the last caffeine intake. Upon scheduled wake-up time, subjective sleep quality and caffeine withdrawal symptoms were assessed. Unexpectedly, neither polysomnography-derived total sleep time, sleep latency, sleep architecture nor subjective sleep quality differed among placebo, caffeine, and withdrawal conditions. Nevertheless, EEG power density in the sigma frequencies (12–16 Hz) during non-rapid eye movement sleep was reduced in both caffeine and withdrawal conditions when compared to placebo. These results indicate that daily caffeine intake in the morning and afternoon hours does not strongly impair nighttime sleep structure nor subjective sleep quality in healthy good sleepers who regularly consume caffeine. The reduced EEG power density in the sigma range might represent early signs of overnight withdrawal from the continuous presence of the stimulant during the day.

367 A sleep hygiene and relaxation training program after the Great East Japan Earthquake: What aspects of sleep could be improved?

SLEEP ◽  
2021 ◽  
Vol 44 (Supplement_2) ◽  
pp. A146-A146
Author(s):  
Toshihiko Sato ◽  
Hideo Ambo
Keyword(s):  
Sleep Quality ◽  
Relaxation Training ◽  
Sleep Hygiene ◽  
Substantial Effect ◽  
Great East Japan Earthquake ◽  
Cutoff Score ◽  
Subjective Sleep Quality ◽  
Disaster Victims ◽  
Subjective Sleep ◽  
Sleep Difficulties

Abstract Introduction After a natural disaster, the incidence of sleep difficulties tends to increase. Specifically, the prevalence of suspected insomnia was reported to have increased among disaster victims after the Great East Japan Earthquake of March 11, 2011. In a previous study, we have reported that education on sleep hygiene and relaxation training was effective in improving nighttime sleep in students of universities in Sendai city after the earthquake of March 2011. According to analyses of subscale scores of the Pittsburgh Sleep Quality Index (PSQI), the present study aimed to determine what aspects of sleep difficulties were successfully improved. Methods University undergraduates and graduates who reported having sleep difficulties were asked to respond to a questionnaire including the PSQI thrice, before attending a 90-min lecture on sleep hygiene and relaxation training, and a month and three months after attending the program. All participants who reported the total PSQI score of the cutoff point (6) or more were divided into two groups based on their PSQI scores before the program, that attending the course and that not attending it, that is, the “waiting list” group. Results The “attending” group exhibited a decrease in the total PSQI score in the first month after attending the program, and the score in this group reduced further three months later; Nine of twenty (45.0%) attending participants reported the score of less than 6 after a month, while only three of seventeen (17.6%) wait-list participants did. The PSQI subscale scores reported by the nine successful attending participants indicated a significant decrease in the subscale scores on subjective sleep quality, sleep latency, sleep duration, and sleep disturbance from before the program to one month later. Conclusion These results suggest that the short course on sleep hygiene and relaxation training intended for university students was effective, and about a half of the attended participants reported the PSQI score of less than the PSQI cutoff score one month later. This substantial effect would be mainly based on the improvement of their subjective sleep quality, latency, duration, and disturbance. Support (if any) This study was supported by a research grant from the Japanese Psychological Association, Tokyo, Japan.

scholarly journals The impact of daily caffeine intake on nighttime sleep: signs of overnight withdrawal?

2020 ◽  
Author(s):  
Janine Weibel ◽  
Yu-Shiuan Lin ◽  
Hans-Peter Landolt ◽  
Joshua Kistler ◽  
Sophia Rehm ◽  
...  
Keyword(s):  
Sleep Quality ◽  
Power Density ◽  
Caffeine Intake ◽  
Sleep Structure ◽  
Subjective Sleep Quality ◽  
Subjective Sleep ◽  
Caffeine Withdrawal ◽  
Eeg Power ◽  
Nighttime Sleep ◽  
The Impact

AbstractAcute caffeine intake can delay sleep initiation and reduce sleep intensity, particularly when consumed in the evening. However, it is not clear whether these sleep disturbances disappear when caffeine is continuously consumed during daytime, which is common for most coffee drinkers. To address this question, we investigated the sleep of twenty male young habitual caffeine consumers during a double-blind, randomized, crossover study including three 10-day conditions: caffeine (3 x 150 mg caffeine daily), withdrawal (3 x 150 mg caffeine for eight days, then switch to placebo), and placebo (3 x placebo daily). After nine days of continuous treatment, electroencephalographically (EEG)-derived sleep structure and intensity were recorded during a scheduled 8-h nighttime sleep episode starting 8 (caffeine condition) and 15 h (withdrawal condition) after the last caffeine intake. Upon scheduled wake up time, subjective sleep quality and caffeine withdrawal symptoms were assessed. Unexpectedly, neither polysomnography-derived total sleep time, sleep latency, sleep architecture, nor subjective sleep quality differed among placebo, caffeine, and withdrawal conditions. Nevertheless, EEG power density in the sigma frequencies (12-16 Hz) during non-rapid eye movement (NREM) sleep was reduced in both caffeine and withdrawal conditions when compared to placebo. These results indicate that daily caffeine intake in the morning and afternoon hours does not strongly impair nighttime sleep structure or subjective sleep quality in healthy good sleepers who regularly consume caffeine. The reduced EEG power density in the sigma range might represent early signs of overnight withdrawal from the continuous presence of the stimulant during the day.Statement of SignificanceCaffeine consumption is highly prevalent worldwide and has been repeatedly shown to acutely disrupt sleep, particularly when consumed after several days of abstinence or close to bedtime. However, commonly, caffeine is consumed daily and during daytime. Our well-controlled laboratory study revealed that this common pattern of intake affects nighttime sleep differently: While slow-wave sleep duration or slow-wave activity were rather similar compared to placebo, caffeine intake surprisingly reduced EEG power density in the sigma frequencies. In the light of earlier studies, this might present early signs of caffeine withdrawal which occurs due to overnight caffeine abstinence. The present findings provide novel insights into the impact of daily presence and nightly abstinence of caffeine on nighttime sleep in regular consumers.

scholarly journals 216 Resilience, sleep difficulties, and subjective sleep quality during COVID-19

SLEEP ◽  
2021 ◽  
Vol 44 (Supplement_2) ◽  
pp. A86-A87
Author(s):  
Laura Ramos Socarras ◽  
Jérémie Potvin ◽  
Geneviève Forest
Keyword(s):  
Young Adults ◽  
Sleep Quality ◽  
Sleep Duration ◽  
Sleep Onset ◽  
Hierarchical Regression ◽  
Unique Contribution ◽  
Subjective Sleep Quality ◽  
Subjective Sleep ◽  
And Gender ◽  
Sleep Difficulties

Abstract Introduction We have shown in a previous study that despite significant improvements in sleep patterns and sleep duration during COVID-19 in teens and young adults, only teens reported better sleep quality and satisfaction. Moreover, sleep difficulties seem to be more prominent in the older group during the pandemic, suggesting that there could be additional risk factors involved. The current study aimed to investigate the role of resilience in the association between changes in sleep and the subjective sleep quality (SSQ) in teens and young adults during COVID-19. Methods 289 teens (12-17 years old) and 294 young adults (18-25 years old) completed the Connor-Davidson Resilience Scale-10 and an adapted version of the Pittsburgh Sleep Quality Index online. Teens and young adults were each divided into a resilient and less resilient group. Hierarchical regression models were conducted to examine the unique contribution of weekdays sleep duration, sleep difficulties, and resilience to SSQ. Sleep duration, sleep difficulties and SSQ before COVID-19, and gender were entered as controls. Results Results show that in less resilient teens, changes in sleep onset difficulties (β=-.285, p=.003), nocturnal and early awakenings (β=-.218, p=.019), and weekdays sleep duration (β=.282, p=.001) significantly predicted SSQ and explained 36.5% of the variance. In less resilient young adults, changes in nightmares (β=-.309, p=.027) and sleep onset difficulties (β=-.263, p=.012) significantly predicted SSQ and explained 24.1% of the variance. In resilient teens, changes in weekdays sleep duration (β=.296, p=.007) significantly predicted SSQ and explained 20.1% of the variance. In resilient adults, changes in sleep onset difficulties (β=-.325, p=.001), nocturnal and early awakenings (β=-.374, p=.000), and weekdays sleep duration (β=.192, p=.009) significantly predicted SSQ and explained 46.0% of the variance. Conclusion Our results suggest that resilience appears to be a protecting factor in the impacts of sleep difficulties on sleep quality, but only in adolescents. Indeed, in young adults, sleep difficulties seem to be a more important factor modulating sleep quality than changes in sleep duration. These results underline the importance of focusing on the intrinsic characteristics of each population to better target interventions. Support (if any):

scholarly journals Physical Activity and Inhibitory Control: The Mediating Role of Sleep Quality and Sleep Efficiency

2021 ◽  
Vol 11 (5) ◽  
pp. 664
Author(s):  
Lin Li ◽  
Qian Yu ◽  
Wenrui Zhao ◽  
Fabian Herold ◽  
Boris Cheval ◽  
...  
Keyword(s):  
Physical Activity ◽  
Sleep Quality ◽  
Inhibitory Control ◽  
Sleep Efficiency ◽  
Equation Modeling ◽  
Control Performance ◽  
Subjective Sleep Quality ◽  
Subjective Sleep ◽  
Sleep Parameters ◽  
The Relationship

Objectives: the current study aimed to investigate the relationship between physical activity (PA) level and inhibitory control performance and then to determine whether this association was mediated by multiple sleep parameters (i.e., subjective sleep quality, sleep duration, sleep efficiency, and sleep disturbance). Methods: 180 healthy university students (age: 20.15 ± 1.92 years) from the East China Normal University were recruited for the present study. PA level, sleep parameters, and inhibitory control performance were assessed using the International Physical Activity Questionnaire (IPAQ), the Pittsburgh Sleep Quality Index Scale (PSQI), and a Stroop test, respectively. The data were analyzed using structural equation modeling. Results: A higher level of PA was linked to better cognitive performance. Furthermore, higher subjective sleep quality and sleep efficiency were associated with better inhibitory control performance. The mediation analysis revealed that subjective sleep quality and sleep efficiency mediated the relationship between PA level and inhibitory control performance. Conclusion: our results are in accordance with the literature and buttress the idea that a healthy lifestyle that involves a relatively high level of regular PA and adequate sleep patterns is beneficial for cognition (e.g., inhibitory control performance). Furthermore, our study adds to the literature that sleep quality and sleep efficiency mediates the relationship between PA and inhibitory control performance, expanding our knowledge in the field of exercise cognition.

Impact of Treatment for Nasal Cavity Disorders on Sleep Quality: Systematic Review and Meta-analysis

2021 ◽  
pp. 019459982110295
Author(s):  
Jacob Fried ◽  
Erick Yuen ◽  
Kathy Zhang ◽  
Andraia Li ◽  
Nicholas R. Rowan ◽  
...  
Keyword(s):  
Systematic Review ◽  
Sleep Quality ◽  
Nasal Obstruction ◽  
Meta Analysis ◽  
Mean Difference ◽  
Cochrane Library ◽  
Life Questionnaire ◽  
Subjective Sleep Quality ◽  
Subjective Sleep ◽  
The Impact

Objective To determine the impact of treatment for patients with nasal obstruction secondary to allergic rhinitis (AR) and nasal septal deviation (NSD) on sleep quality. Data Sources Primary studies were identified though PubMed, Scopus, Cochrane Library, and Web of Science. Review Methods A systematic review was performed by querying databases for articles published through August 2020. Studies were included that reported on objective sleep parameters (apnea-hypopnea index) and sinonasal and sleep-specific patient-reported outcome measures: Rhinoconjunctivitis Quality of Life Questionnaire, Nasal Obstruction Symptom Evaluation, Epworth Sleepiness Scale (EpSS), and Pittsburgh Sleep Quality Index (PSQI). Results The database search yielded 1414 unique articles, of which 28 AR and 7 NSD studies were utilized for meta-analysis. A total of 9037 patients (8515 with AR, 522 with NSD) were identified with a mean age of 35.0 years (35.3 for AR, 34.0 for NSD). Treatment for AR and NSD significantly improved subjective sleep quality. For AR, the EpSS mean difference was −1.5 (95% CI, –2.4 to –0.5; P = .002) and for the PSQI, –1.7 (95% CI, –2.1 to –1.2; P < .00001). For NSD, the EpSS mean difference was −3.2 (95% CI, –4.2 to –2.2; P < .00001) and for the PSQI, –3.4 (95% CI, –6.1 to –0.6; P = .02). Conclusion Subjective sleep quality significantly improved following treatment for AR and NSD. There were insufficient data to demonstrate that objective metrics of sleep quality similarly improved.

Subjective sleep quality and sleep architecture in aging

2019 ◽  
Vol 64 ◽  
pp. S231-S232
Author(s):  
D. Lorrain ◽  
D. Bélisle ◽  
I. Viens
Keyword(s):  
Sleep Quality ◽  
Sleep Architecture ◽  
Subjective Sleep Quality ◽  
Subjective Sleep

scholarly journals 192 Self-reported sleep features in the Italian population across the first and second wave of the COVID-19 pandemic

SLEEP ◽  
2021 ◽  
Vol 44 (Supplement_2) ◽  
pp. A77-A78
Author(s):  
Oreste De Rosa ◽  
Nicola Cellini ◽  
Francesca Conte ◽  
Serena Malloggi ◽  
Fiorenza Giganti ◽  
...  
Keyword(s):  
Sleep Quality ◽  
Linear Mixed Model ◽  
Negative Impact ◽  
Italian Population ◽  
Sleep Habits ◽  
Subjective Sleep Quality ◽  
Subjective Sleep ◽  
Time Points ◽  
Time In Bed ◽  
Second Wave

Abstract Introduction Several studies have shown the negative impact of COVID-19-related confinement measures (spring 2020) on sleep features and quality. Here we aim to follow-up on these data by assessing self-reported sleep characteristics during the second wave of the pandemic (autumn 2020) in Italy, where the government responded with a second, partial, lockdown. Methods Using a longitudinal approach, 214 participants (Mage=36.78±14.2y; 159F) who had participated in a previous survey (April 2020 – Total Lockdown, TL) completed the same online survey from November 10th to December 1st (Partial Lockdown, PL). In each survey, participants had to respond to a set of questionnaires, including the Pittsburgh Sleep Quality Index (PSQI), referring to their current situation and, retrospectively, to their situation before the lockdown, resulting in four time-points (pre-TL, TL, pre-PL, PL). Results Linear mixed-model analysis showed that bedtime was delayed from pre-TL (23:46) to TL (24:42) and then linearly advanced in pre-PL (24:02) and PL (23:56). The same pattern emerged for rise time (pre-TL: 07:48, TL: 9:05, pre-PL: 8:28, PL: 7:58) and time in bed, which increased from pre-TL (8h4min) to TL (8h24min) and then linearly decreased (pre-PL: 8h15m, PL: 8h2m). Subjective sleep quality decreased in the two lockdowns compared to the period with no restrictions. The proportion of poor sleepers (PSQI&gt;5) increased from 39.7% (pre-TL) to 48.6% in TL and again from 36.9% (pre-PL) to 47.7% in PL. Conclusion Sleep habits and quality showed different profiles across four time-points of the COVID-19 pandemic and related restrictive measures. Sleep timing alterations appeared during the first lockdown, recovered after the confinement period, and almost returned to baseline during the second lockdown (likely due to a normalization of working schedules). Instead, subjective sleep quality markedly worsened during both lockdowns relative to the preceding respective months. These data suggest that subjective sleep quality is particularly sensitive to changes in life habits and psychological factors, independently of sleep habits. Considering that the pandemic situation may continue for several months, there is a need for interventions targeting sleep quality. Support (if any) N/A

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