Sleep Helps Detoxify the Brain – Journal Science

Sleep_Pedrosimoes7Animal research indicates that the brain uses sleep to remove metabolic waste products, including those linked to Alzheimer’s disease and dementia as reported in the journal Science. Sleep is vital and the data keeps coming in to back it up.

Researchers at the University of Rochester Medical Center used advanced imaging technology to examine the brains of mice during sleep. They found that brain cells contract significantly during sleep, expanding the area between cells by as much as 60 percent. This increase in the space between cells enables greater flow of cerebrospinal fluid, increasing the removal of beta-amyloid proteins. The accumulation of beta-amyloid proteins in the brain is believed to be a primary contributor to the progression of Alzheimer’s disease, a leading cause of dementia in the elderly.

Read the summary at Swanson Health Products, Sleep Helps Detoxify the Brain. or read the source summary from the journal Science (Lulu X, Hongyi K, et al. Sleep Drives Metabolic Clearance from the Adult Brain. Science. 2013 October; 342 (6156):373-377. doi: 10.1126/science.1241224.)

[Image source: Flickr: Above, feature]

Sleep Therapy Seen as an Aid for Depression – NYTimes.com

A student demonstrating equipment at Colleen Carney’s sleep lab at Ryerson University. Curing insomnia for people with depression could double their chances of a full recovery according to new scientific research.

The new report, from a team at Ryerson University in Toronto, found that 87 percent of patients who resolved their insomnia in four biweekly talk therapy sessions also saw their depression symptoms dissolve after eight weeks of treatment, either with an antidepressant drug or a placebo pill — almost twice the rate of those who could not shake their insomnia.

Full-blown insomnia is more serious than the sleep problems most people occasionally have. To qualify for a diagnosis, people must have endured at least a month of chronic sleep loss that has caused problems at work, at home or in important relationships.

The therapy that Dr. Manber, Dr. Carney and the other researchers are using is called cognitive behavior therapy for insomnia, or CBT-I for short. The therapist teaches people to establish a regular wake-up time and stick to it; get out of bed during waking periods; avoid eating, reading, watching TV or similar activities in bed; and eliminate daytime napping.

Read the entire article at the NYTimes.com, Sleep Therapy Seen as an Aid for Depression, published November 18, 2013.

[Image from Flickr: Carlos Martz]

 

Change Anything? Yes You Can

There are many roads you can take when making a change but which one?  Here are some actionable ideas to kick of your new year’s change effort – either personally or professionally – and you can start today.  See the video below.

Your ability to change is influenced by your skills more than what you normally think of as willpower.  Willpower is a skill that you can learn and it can be strengthen.  Making change is about developing skills, executing your customized change plan, and engaging all six sources of influence. sixsourcesInfluence_v1

For example, source of influence one – Personal Motivation – deals with the idea of “do you want to do it.”  Make the undesirable desirable is the idea to increase your personal motivation and escape the willpower trap.

I will create posts about each of the six sources of influence in the coming weeks.  For a larger view just click on the image.

According to the research by the authors, if you can use four or more of the six areas of influence on your change challenge, your probability of success increases 10 fold.

One of the best ideas from the book is to invite to “turn a bad day into good data” by you becoming the scientist and subject.

The authors of ‘Change Anything: The New Science of Personal Success’ have summed it up in an easy read of 239 pages or a few hours on CD.  I recommend reading it cover to cover.  If you prefer to hear examples showing how to apply the ideas go to part III. The examples are:

  1. Weight Loss: How to Lose Weight and Get Fit – and Stay That Way, page 151
  2. Financial Fitness: How to Get – and Live – Out o Debt, page 173
  3. Addiction: How to Take Back Your Life, page 192
  4. Relationships: How to Change Us by Changing Me, page 213

You will see how identifying your vital behaviours and using all six sources of influence enable you to create your customized change plan.

Start today and tell me how it works for you.