This article is from the source 'bbc' and was first published or seen on . The next check for changes will be
You can find the current article at its original source at https://www.bbc.com/news/articles/cvge9lw0nllo
The article has changed 2 times. There is an RSS feed of changes available.
Previous version
1
Next version
| Version 0 | Version 1 |
|---|---|
| Can a night in a Norwich laboratory help me sleep better? | Can a night in a Norwich laboratory help me sleep better? |
| (about 2 hours later) | |
| BBC reporter Robby West spent the night at the University of East Anglia's Sleep and Brain Research Unit | BBC reporter Robby West spent the night at the University of East Anglia's Sleep and Brain Research Unit |
| Do you get enough sleep? As a new parent, I don't think I do, and conversations about the subject dominate my life. | Do you get enough sleep? As a new parent, I don't think I do, and conversations about the subject dominate my life. |
| At the University of East Anglia (UEA) in Norwich, scientists are conducting groundbreaking studies into the importance of sleep and its broader impact on health. | At the University of East Anglia (UEA) in Norwich, scientists are conducting groundbreaking studies into the importance of sleep and its broader impact on health. |
| So when the chance to stay at their cutting-edge sleep laboratory came up, I was eager to take part. | So when the chance to stay at their cutting-edge sleep laboratory came up, I was eager to take part. |
| Conductive gel is injected around the sensors by Dr Marcus Harrington to help monitor Robby's brainwaves | Conductive gel is injected around the sensors by Dr Marcus Harrington to help monitor Robby's brainwaves |
| Nearly 20% of people in the UK are not getting enough sleep, according to the charity Mental Health UK. | Nearly 20% of people in the UK are not getting enough sleep, according to the charity Mental Health UK. |
| I'm about to find out if I'm one of them. | I'm about to find out if I'm one of them. |
| Scientists at the UEA's Sleep and Brain Research Unit are looking at the role of sleep in ageing, its impact on balance control and whether there is a link between gut health and sleep quality. | Scientists at the UEA's Sleep and Brain Research Unit are looking at the role of sleep in ageing, its impact on balance control and whether there is a link between gut health and sleep quality. |
| Tonight they are going to use state-of-the-art technology to monitor my brain while I sleep. | Tonight they are going to use state-of-the-art technology to monitor my brain while I sleep. |
| Scientists from different UEA departments use the unit to study the impact of sleep on bodily functions | Scientists from different UEA departments use the unit to study the impact of sleep on bodily functions |
| I enter a room on the Norwich campus that looks more like one from a chain hotel rather than a high-tech laboratory. | I enter a room on the Norwich campus that looks more like one from a chain hotel rather than a high-tech laboratory. |
| As Dr Marcus Harrington, a lecturer in psychology, gets me ready for my night, he tells me he will be sleeping on a camp bed while monitoring me from the room next door. | As Dr Marcus Harrington, a lecturer in psychology, gets me ready for my night, he tells me he will be sleeping on a camp bed while monitoring me from the room next door. |
| He then pulls a tight-fitting cap over my head. It has about 20 sensors to monitor my sleep. | He then pulls a tight-fitting cap over my head. It has about 20 sensors to monitor my sleep. |
| Initially, it feels uncomfortable, making me question whether I will be able to sleep with it on, but I quickly forget I am wearing it. | Initially, it feels uncomfortable, making me question whether I will be able to sleep with it on, but I quickly forget I am wearing it. |
| As I fall asleep just after 23:00, Dr Harrington can see the electrical activity inside my head from the room next door. | As I fall asleep just after 23:00, Dr Harrington can see the electrical activity inside my head from the room next door. |
| Nearly 20% of people are not getting enough sleep, according to the charity Mental Health UK | Nearly 20% of people are not getting enough sleep, according to the charity Mental Health UK |
| Despite the unfamiliar surroundings and the unconventional headwear, I sleep well. I feel like I have slept through the night. | Despite the unfamiliar surroundings and the unconventional headwear, I sleep well. I feel like I have slept through the night. |
| My watch alarm wakes me at 07:00. Usually, I am woken even earlier by my 16-month-old daughter's calls. | My watch alarm wakes me at 07:00. Usually, I am woken even earlier by my 16-month-old daughter's calls. |
| Dr Harrington shows me the data he gathered, pointing to a screen showing 30 seconds of my brain activity. | Dr Harrington shows me the data he gathered, pointing to a screen showing 30 seconds of my brain activity. |
| By looking at all those "snapshots", he can get an insight into my sleep. | |
| The data shows how long it took me to fall asleep, how long I spent in different sleep stages and how many times I woke up during the night. | The data shows how long it took me to fall asleep, how long I spent in different sleep stages and how many times I woke up during the night. |
| "Your results suggest you are not getting as much sleep as you should be. That is demonstrated by how quickly you went into a deep sleep," he says. | "Your results suggest you are not getting as much sleep as you should be. That is demonstrated by how quickly you went into a deep sleep," he says. |
| Having a daughter who doesn't sleep through the night, this finding does not surprise me. | Having a daughter who doesn't sleep through the night, this finding does not surprise me. |
| After we have finished looking at the data, Dr Harrington tells me about the benefits of having the sleep unit. | After we have finished looking at the data, Dr Harrington tells me about the benefits of having the sleep unit. |
| "We know that almost every mental health problem is associated with poor sleep," he says. | "We know that almost every mental health problem is associated with poor sleep," he says. |
| Currently, scientists "don't know exactly why poor sleep seems to increase vulnerability to things like depression, anxiety, and post-traumatic stress disorder," he says. | Currently, scientists "don't know exactly why poor sleep seems to increase vulnerability to things like depression, anxiety, and post-traumatic stress disorder," he says. |
| The lab's findings will help scientists understand and treat mental health problems in the future, he adds. | The lab's findings will help scientists understand and treat mental health problems in the future, he adds. |
| How to get a good night's sleep | How to get a good night's sleep |
| Dr Lazar has spent two decades looking into human sleep and circadian rhythmicity in brain health | Dr Lazar has spent two decades looking into human sleep and circadian rhythmicity in brain health |
| The unit is run by Dr Alpar Lazar, who has been researching sleep for more than two decades. | The unit is run by Dr Alpar Lazar, who has been researching sleep for more than two decades. |
| "Poor sleep can have really negative effects on our physical and mental health," he says. | "Poor sleep can have really negative effects on our physical and mental health," he says. |
| Studies suggest sleep may "help to prevent certain conditions that target the brain" as people get older, he adds. | Studies suggest sleep may "help to prevent certain conditions that target the brain" as people get older, he adds. |
| Here are his top five tips for a better night's sleep: | Here are his top five tips for a better night's sleep: |
| 1. Cut down on caffeine | 1. Cut down on caffeine |
| Coffee and energy drinks might be a way that lots of people start their day, but they can cause issues when you sleep, he says. | Coffee and energy drinks might be a way that lots of people start their day, but they can cause issues when you sleep, he says. |
| While caffeine may help by "reducing sleep inertia", even when these drinks are consumed in the morning, they can still affect you in the evening, he adds. | While caffeine may help by "reducing sleep inertia", even when these drinks are consumed in the morning, they can still affect you in the evening, he adds. |
| Dr Lazar says people should therefore minimise caffeinated beverages "especially in the second part of the day". | Dr Lazar says people should therefore minimise caffeinated beverages "especially in the second part of the day". |
| A 2017 report by charity Age UK backs up his advice, suggesting people over 50 avoid caffeine after lunchtime to aid sleep. | A 2017 report by charity Age UK backs up his advice, suggesting people over 50 avoid caffeine after lunchtime to aid sleep. |
| 2. Avoid alcohol | 2. Avoid alcohol |
| While alcohol can make you feel sleepy due to its sedative effect, it will disrupt your sleep cycle and reduce the quality of your sleep, Dr Lazar says. | While alcohol can make you feel sleepy due to its sedative effect, it will disrupt your sleep cycle and reduce the quality of your sleep, Dr Lazar says. |
| Alcohol suppresses a unique phase of sleep, where there is increased brain activity, he explains. | Alcohol suppresses a unique phase of sleep, where there is increased brain activity, he explains. |
| Known as REM (rapid eye movement) sleep, it typically occurs after deep sleep and recurs multiple times throughout the night. | Known as REM (rapid eye movement) sleep, it typically occurs after deep sleep and recurs multiple times throughout the night. |
| "A large amount [of alcohol] is going to interfere with the sleep-wake balance system," Dr Lazar says. | "A large amount [of alcohol] is going to interfere with the sleep-wake balance system," Dr Lazar says. |
| In 2013, researchers looked at how drinking alcohol could upset our normal sleep cycles. | |
| They found that while a tipple before bedtime may get you off to sleep faster, it can disrupt your night. | They found that while a tipple before bedtime may get you off to sleep faster, it can disrupt your night. |
| 3. Reduce light exposure | 3. Reduce light exposure |
| Sleep is controlled through an internal process known as the circadian system that repeats roughly every 24 hours. | Sleep is controlled through an internal process known as the circadian system that repeats roughly every 24 hours. |
| Light is one of its strongest timekeepers, Dr Lazar says. | Light is one of its strongest timekeepers, Dr Lazar says. |
| When it is bright, our internal clock feels we should be awake. | When it is bright, our internal clock feels we should be awake. |
| Dr Lazar suggests we should avoid bright light during the evening hours, and use filters on phone screens during this time. | Dr Lazar suggests we should avoid bright light during the evening hours, and use filters on phone screens during this time. |
| If you wake up in the night and need the toilet, use low lights and do not turn your main lights on, he advises. | If you wake up in the night and need the toilet, use low lights and do not turn your main lights on, he advises. |
| 4. The bed is for sleeping | 4. The bed is for sleeping |
| If you are tempted to watch TV or check your emails in bed, don't. | If you are tempted to watch TV or check your emails in bed, don't. |
| A recent study found people who spent more time looking at a screen in bed were more likely to report insomnia. | A recent study found people who spent more time looking at a screen in bed were more likely to report insomnia. |
| Don't think of the bed as a "social area", Dr Lazar says. | |
| Teach the brain that it is for sleeping, so when you get into bed, your body knows it's time to rest. | |
| If you wake in the night, leave the bed and try to return when you feel ready to sleep. | If you wake in the night, leave the bed and try to return when you feel ready to sleep. |
| 5. Avoid naps | 5. Avoid naps |
| Having a bad night's sleep and then taking a nap may "perpetuate the problem", Dr Lazar says. | Having a bad night's sleep and then taking a nap may "perpetuate the problem", Dr Lazar says. |
| If sleep problems become chronic, avoid naps unless necessary for essential tasks such as driving, he adds. | If sleep problems become chronic, avoid naps unless necessary for essential tasks such as driving, he adds. |
| Avoiding naps helps "accumulate sufficient sleep drive" for the night, aiding in falling and staying asleep. | Avoiding naps helps "accumulate sufficient sleep drive" for the night, aiding in falling and staying asleep. |
| How has the experience changed my habits? | How has the experience changed my habits? |
| A week on from my night at the sleep unit, I have tried to implement some of the things I learned. | A week on from my night at the sleep unit, I have tried to implement some of the things I learned. |
| No longer will you get reply emails sent from my bed. | No longer will you get reply emails sent from my bed. |
| I am making sure my morning coffees remain in the morning, and I am trying to keep the lights off if I pop to the loo. | I am making sure my morning coffees remain in the morning, and I am trying to keep the lights off if I pop to the loo. |
| So far, these tips are starting to help me get a better night's sleep. | So far, these tips are starting to help me get a better night's sleep. |
| While it is still early days, I am already starting to notice a difference. | While it is still early days, I am already starting to notice a difference. |
| The length of my sleep has not changed but it feels like the quality has improved, apart from the odd night when my daughter just refuses to go to sleep. | The length of my sleep has not changed but it feels like the quality has improved, apart from the odd night when my daughter just refuses to go to sleep. |
| Follow Norfolk news on BBC Sounds, Facebook, Instagram and X. | Follow Norfolk news on BBC Sounds, Facebook, Instagram and X. |
Previous version
1
Next version