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The 8-Hour Sleep Paradox: How We Are Sleeping Our Way to Fatigue, Disease and Unhappiness

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A lot of people in the global North and the West like to problematize their sleep,” he says. But maybe insomnia, for example, is really hypervigilance — an evolutionary superpower. “Likely that was really adaptive when our ancestors were sleeping in the savannah.” Chances are, if you’ve done any reading on the importance of sleep, you know about the proverbial eight hours. We focus on quantity, not quality.You can sleep for eight hours each night and be bouncing out of deep stage sleep all night long.Eight hours is meaningless if you’re not able to stay in deep stage sleep due to breathing pauses (called apneic events).

It’s been two years since I worked with her, and Megan is now a healthy happy nine-year-old girl. She breathes through her nose and her mouth is always closed at rest. She may need braces in the future, but if she does, it will be a simple and easy process. She’ll grow into an adult with healthy facial and airway development, optimal jaw size, and a beautiful, wide smile and straight teeth. After taking these and other steps, if the reader concludes he needs to participate in a sleep study, the book recommends the specific study to undertake.If you have a herniated disc, pinched spinal nerve, or a degeneration of the disc, you may not be able to sleep on the floor. It is not entirely clear what scientific evidence supports this claim, but it is critical to consider the pros and cons of sleeping on the ground before making an informed decision. How Do You Choose The Best Sleeping Position And Why Does It Matter? We should think of early human camps and bands as like a snail’s shell,” he says. Groups of humans may have shared simple shelters. A fire might have kept people warm and bugs away. Some group members could sleep while others kept watch. Now that you are aware of these symptoms, you can look for them in yourself or your child. You can get started by doing the following:

Facial growth and development : It’s important to realize that growth is a very powerful force. A child with an open mouth will very likely grow into an adult with flatter facial features, less prominent cheekbones, a longer face, droopier eyes and lower facial muscle tone, a narrower palate, and even a smaller lower jaw in most cases. By closing the mouth and breathing through the nose, these negative growth patterns can be prevented. After determining the cause of Megan’s open mouth, the next step was to help her fix it. By coordinating treatment with an allergist and her pediatrician, I was able to help Megan get relief from her allergy symptoms. Once she was able to breathe easily through her nose, I taught her exercises to retrain the muscles of her tongue and mouth, so that she could naturally rest her lips in a closed position. At the same time, it was important for me to teach Megan how to use her nose. After seven years of only breathing through her mouth, she needed practice using her nasal passageways. Sleep and oxygen: When adults and children breathe through their mouths during the day, chances are very high that they also breathe through their mouths all night long as well. Mouth breathing at night, combined with an obstructed airway, are two symptoms directly connected to sleep apnea and altered levels of carbon dioxide and oxygen in the bloodstream. When less oxygen is able to reach the brain, learning and the ability to focus at school becomes a problem for many children. In adults, chronic fatigue, tiredness, and brain fog are common symptoms related to these issues. Whether you’re young or old, fit or overweight, a snorer or not, taking steps tofind out whether you’re entering and staying in deep sleep every night will help you live a longer, healthier life. Reading this book has provided me with the information I need to have a more informed conversation with my doctor on sleep apnea and makes me realize that my delay in treating sleep apnea is truly harmful to my health and well-being.And so Yetish suggests that ancient humans may have traded some hours of sleep for sharing information and culture around a dwindling fire. “You’ve suddenly made these darkness hours quite productive,” he says. Our ancestors may have compressed their sleep into a shorter period because they had more important things to do in the evenings than rest. Unsatisfied sleepers The scary truth is that millions of people suffer from some degree of sleep apnea, yet aren’t aware of it. In a zoo or lab, animals might sleep less than is natural, because of stress. Or they might sleep more, Capellini says, “just because animals are that bored.” And the standard laboratory conditions—12 hours of light, 12 hours of dark—might not match what an animal experiences in nature throughout the year. Yetish, who studies sleep in small-scale societies, has collaborated with Samson on research. “I do think that social sleep, as he describes it, is a solution to the problem of maintaining safety at night,” Yetish says. However, he adds, “I don’t think it’s the only solution.” It can be difficult to determine the root cause of an open mouth or mouth breathing habit. However, most people tend to have one or more of these three contributing factors:

Samson also thinks these sleep shells would have facilitated our ancient ancestors’ journey out of Africa and into colder climates. In this way, he sees sleep as a crucial subplot in the story of human evolution. A lot of people in the global North and the West like to problematize their sleep,” he says. But maybe insomnia, for example, is really hypervigilance—an evolutionary superpower. “Likely that was really adaptive when our ancestors were sleeping in the savanna.” I’ve never knew what I was missing out on. It’s like I’m a different person. It’s not just the increased energy — it’s more the emotional side of it. I’m not as stressed or frantic. My anxiety has gone away.”

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I’m pleased to have myofunctional therapist Sarah Hornsby on the blog today to discuss mouth breathing. Most people don’t know that mouth breathing can have devastating effects on the health and development of a child, and Sarah’s article explains why mouth breathing should be taken seriously, along with some simple strategies for parents.

Most people don’t realize that mouth breathing is a complex health concern. As a myofunctional therapist, I hear stories like this all the time.

Do Sleeping Positions Affect Health?

If scientists had a clearer picture of primate sleep in the wild, it might turn out that human sleep isn’t as exceptionally short as it seems. “Every time there is a claim that humans are special about something, once we start having more data, we realize they’re not that special,” Capellini says. Fireside chats He notes that the Tsimane sometimes have walls on their houses, for example, which would provide some safety without a human lookout. And Yetish has had people in the groups he studies tell him in the morning exactly which animals they heard during the night. Sounds wake most people at night, offering another possible layer of protection. Samson calls this discrepancy the human sleep paradox. “How is this possible, that we’re sleeping the least out of any primate?” he says. Sleep is known to be important for our memory, immune function and other aspects of health. A predictive model of primate sleep based on factors such as body mass, brain size and diet concluded that humans ought to sleep about 9.5 hours out of every 24, not seven. “Something weird is going on,” Samson says. How much we sleep is a different question, of course, from how much we wish we slept. Samson and others asked Hadza study participants how they felt about their own sleep. Out of 37 people, 35 said they slept “just enough,” the team reported in 2017. The average amount participants slept in that study was about 6.25 hours a night. But they awoke frequently, needing more than nine hours in bed to get those 6.25 hours of shut-eye. But Capellini isn’t sure that human sleep is as different from that of other primates as it seems. She points out that existing data about sleep in primates come from captive animals. “We still don’t know much about how animals sleep in the wild,” she says.

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