Title : Heads Up! The Way You Are Sleeping May Be Killing You!
Every one of us includes a mysterious double life.
For about two thirds of the time we are conscious beings, thinking about the earth within in addition to without, in addition to negotiating our ways through the obstacles of life. For the some other one third of the time we are nearly lifeless lumps of flesh, unconscious to everything however our own fantasies, as we lie flat in bed asleep. We all know that will sleep is actually important for health. however for an activity that will consumes about 8 hours of everyday of life, surprisingly little is actually thought about the act of sleeping, or the way our culture teaches us to sleep. Sleep behavior, like all human activities, is actually defined by our culture.
Sometimes, the practices taught by our culture can impact on the way our bodies function. As medical anthropologists, we research ways our cultural practices may be affecting our health. in addition to we have found that will the way we have been trained to sleep may be one of the most important causes of various diseases plaguing our society.
Of course, when you consider the culture of sleeping, This kind of includes such isues as the length of time to sleep, in addition to time of day for sleep. Do you take frequent naps or do you sleep 8 hours straight? Do you sleep at night or during the day?
some other issues concern sleepwear. Do you sleep nude, or with pajamas or lingerie? Do you sleep in your underwear? Should the sheets be natural fabrics, such as cotton or silk, or is actually polyester okay? What about the detergent in addition to fabric softeners used within the sheets, pillow case, in addition to pj's?
Should you eat before you sleep? What is actually the impact of watching television before sleep? Should you take sleeping pills to help you sleep?
These are some of the culturally defined issues that will help determine how we sleep, all of which may have some potential impact on health. However, there is actually one cultural issue that will tops the list of importance, in addition to which may greatly determine your health status. This kind of has to do with your sleep position. Are you sleeping on a firm, flat bed, face down, with your nose in addition to eye compressed against the bed in addition to pillow? Or are you on your back with your head slightly elevated, as is actually the case for many native cultures that will use hammocks or some other non-flat surfaces for sleep?
The reason we ask This kind of last question is actually because the circulation to the head in addition to brain is actually completely related to your Centeng position when sleeping.
We all have had a time of experiencing dizziness or lightheadedness when getting out of bed too quickly. This kind of effect is actually called orthostatic hypotension, in addition to results by the fact that will blood pressure falls when you lie down, in addition to sudden raising of the head may temporarily deprive the brain of sufficient blood pressure, resulting within the dizziness or lightheadedness. The blood pressure soon rises, increasing the blood supply to the brain, as you feel normal again.
This kind of phenomenon shows that will the Centeng's position, relative to gravity, influences head in addition to brain circulation. You can also demonstrate This kind of by doing a head stand, which many yoga practitioners do daily. Intracranial pressure rises dramatically, as blood rushes to the head, which becomes beet red, in addition to the neck veins swell out, as blood pools within the venous system.
however apart by these examples, very little, if anything, is actually mentioned in medical physiology textbooks about gravity in addition to its impact on circulation. Yet, you cannot fully understand brain circulation without considering gravity.
The effect of gravity on brain circulation is actually purely mechanical, in addition to relates to the position of the head relative to the pumping heart. When we are standing up, the head is actually above the heart, so blood must pump against the force of gravity -- by the heart to the brain -- lowering the effective pressure with which the arterial blood is actually delivered to the brain. Meanwhile, drainage of blood by the brain to the heart is actually facilitated by the pull of gravity.
In contrast, when we lie down in addition to are horizontal, the heart in addition to head are today on the same plane. This kind of eliminates the effects of gravity on brain circulation. Blood by the heart pumps powerfully into the head without gravity's resistance, increasing intracranial pressure. in addition to blood returning by the brain to the heart must do so without gravity's assistance, causing a back-up of blood within the brain.
Essentially, intracranial pressure increases, in addition to overall brain circulation diminishes, when you are lying flat compared to standing up.
Of course, the Centeng is actually intelligent in addition to has mechanisms for controlling brain pressure under different gravity situations. When the brain gets pressurized by lying down, there are various pressure receptors within the head in addition to neck designed to lower blood pressure, thereby preventing too much brain pressure in addition to the possibility of blowing a blood vessel or creating a cerebral aneurysm. This kind of is actually why blood pressure is actually lower when we are sleeping, in addition to horizontal.
however these brain mechanisms for adjusting pressure have their limits. As we go through the day in a vertical position, gravity relentlessly pulls our Centeng's fluids downwards, which is actually why many people have swollen feet in addition to ankles by day's end. Once we lie down, the gravity effect is actually lost, as fluid leaves the legs in addition to returns to the head. So despite our brains normal defense mechanisms, throughout the night intracranial pressure increases in addition to is actually highest within the morning, after hours of lying flat, in addition to lowest at the end of the day, after hours of being vertical.
What happens when intracranial pressure is actually high by long periods of lying flat? The increased arterial pressure causes extra cerebral spinal fluid to form within the brain's ventricles, increasing intracranial fluid pressure. The ventricles swell in addition to the cells of the brain become bathed in excess fluid, essentially causing brain edema. This kind of edema would certainly lower the available oxygen in addition to sugar for brain cells. The lack of gravity assisted drainage by the brain would certainly cause a back-up of blood within the venous system in addition to collecting sinuses within the brain. The brain's circulation would certainly become relatively stagnant, as the only force moving blood through would certainly be the pushing force of the arterial pressure (which is actually greatly reduced after going through the cerebral circulation) in addition to the sucking force of the heart's right atrium. in addition to in addition to the brain swelling under the pressure, the eyes, ears, face, sinuses, gums -- the entire head -- will become pressurized in addition to the tissues congested with fluid!
There is actually one field of medicine that will avidly studies This kind of effect of gravity on physiology. that will sub-specialty is actually Space Medicine. Astronauts in space are in a zero-gravity field, in addition to This kind of is actually known that will This kind of causes blood to shift to the head in addition to brain, causing increased brain pressure in addition to accompanying migraines, glaucoma, Meniere's disease, in addition to some other problems associated having a pressurized, congested brain. To study the negative effects of zero-gravity here on Earth, these space scientists have people lie down flat! However, since medicine is actually so wide a field, with sub-specialists learning more in addition to more about less in addition to less, there is actually little exchange of ideas between space medicine in addition to Earth-bound medicine. Otherwise, someone would certainly have realized that will lying flat is actually what we do when we sleep. If This kind of causes problems for astronauts, then couldn't This kind of cause problems for everyone else?
We found out about This kind of Space research while we performed our own research into sleep positions as a possible cause of migraines. We hypothesized that will sleeping too flat for too long each night could lead to brain pressure in addition to fluid accumulation (edema) within the brain tissue, with associated hypoxia in addition to hypoglycemia. The brain cannot function well without proper amounts of oxygen or sugar, in addition to This kind of condition would certainly be at its worst within the morning, which is actually when most migraines occur.
While migraines have been thought of as a pathological phenomenon, This kind of is actually also possible that will the migraine is actually the brain's defense mechanism to receive completely new blood along with sugar in addition to oxygen. After all, the only way the brain can get what This kind of needs is actually by the bloodstream, in addition to during a migraine arteries to the head open up in addition to send blood with force throughout the brain. Perhaps, we reasoned, the migraine is actually a type of emergency "brain flush", replacing old blood with completely new. If so, could we prevent migraines by having migraine sufferers sleep with their heads slightly elevated?
We tested our theory by having about 100 volunteer migraineurs sleep with the heads of their beds elevated, by 10-30 degrees. Head elevation, we theorized, would certainly improve the brain circulation by providing some gravity assistance to drainage. Interestingly, we found that will Space Medicine researchers discovered that will brain circulation (in addition to heart pumping) is actually optimal at a 30-degree head of bed elevation.
To our amazement, we found that will the majority of the migraineurs in our study experienced relief by This kind of simple sleep position change! Many had no completely new migraines, after being migraine sufferers for 30 or more years! The results were very fast, within a few days. in addition to there were very interesting side effects, too. Our volunteers woke up more alert. Morning sinus congestion was significantly reduced for most people. Some reported that will they no longer had certain allergies. Could we have discovered the real purpose in addition to cause of migraines?
The implications of these findings were, frankly, astounding to us. So many diseases are related to increased brain pressure of "unknown" cause. Sleep position was never studied as the cause of This kind of increased pressure. The implications go far beyond the prevention in addition to treatment of migraines. Any condition that will is actually related to brain pressure, in addition to that will is actually usually worse within the morning after a night of horizontal time, can be potentially related to This kind of gravity in addition to sleep position issue.
Keep in mind that will the brain is actually the central nervous system controlling in addition to modifying all bodily functions. If certain centers of the brain are congested in addition to pressurized daily by sleeping too flat for long hours, those centers can malfunction. Depending on the way a person sleeps, the idiosyncrasies of their brain circulation, in addition to some other variables, different people might experience This kind of brain pressure differently. For some, the respiratory centers of the hypothalamus might be particularly congested, resulting in Sudden Infant Death Syndrome (which has been associated with head in addition to Centeng position while sleeping), sleep apnea, or even asthma. Sleep apnea has been shown to be treatable with modifications in sleep position.
Strokes are clearly associated with brain pressure, in addition to usually occur at night or within the early morning, while sleeping. This kind of is actually when brain pressure is actually highest.
Glaucoma is actually clearly caused by This kind of mechanism. This kind of is actually already known that will eye pressure increases when the head is actually down, in addition to decreases when the head is actually up. This kind of is actually essential to note the head position when taking eye pressure readings because of This kind of sensitive relationship between intraocular pressure in addition to head position. Eye pressure is actually also highest within the early morning. Elevating the head while sleeping should be routine for glaucoma treatment in addition to prevention.
Baggy eyes in addition to sinus congestion seem to be related to head pressure. Just as the brain gets extra pressure when lying down, the head in addition to face are pressurized, too. People with these problems usually find immediate relief by sleeping elevated 10-30 degrees.
Alzheimer's disease, we believe, might be the end disease caused by chronic brain congestion in addition to pressure by flat sleeping. The cerebral ventricles of the Alzheimer's brain are expanded, suggesting a history of ventricular pressure, in addition to generalized lesions along the ventricles may indicate areas of brain tissue that will have deteriorated by This kind of chronic pressure. some other research has already shown Alzheimer's is actually associated with increased brain pressure, however the cause has been considered unknown, as is actually the case with almost all brain pressure problems.
This kind of should be noted that will the blood-brain barrier cannot function properly when pressurized. Excessive intracranial pressure can cause leaks in This kind of barrier by expanding the basement membrane, allowing heavy metals, e.g., aluminum in addition to mercury, as well as viruses in addition to bacteria, to enter the brain that will would certainly have otherwise been excluded. This kind of may be why heavy metals have been associated with certain brain problems, such as Alzheimer's.
Attention Deficit Hyperactivity Disorder is actually also known to be associated with congestion of the "impulse center" within the brain that will helps control behavior. We found several children with ADHD experience profound improvement of self control by elevating their heads while sleeping.
In addition to head position relative to gravity, we also have found side or belly sleeping can create problems. For example, we found several cases of carpel tunnel syndrome related to sleeping on the hands or wrists, in addition to shoulder pain by sleeping on the side. in addition to keep in mind that will head pressure increases, in addition to drainage diminishes, when the head is actually rotated to the side. Sleeping on the back avoids compression of limbs in addition to internal organs.
This kind of is actually also interesting to note that will patients with asymmetrical problems will typically be worse on the side they sleep on. For example, eye pathology will be worse within the eye on the side of the face that will is actually slept on most. Ear infections will be worse on the "down" ear. You can also tell the side a person sleeps on by observing the shape of the nose. Apart by injuries, the nose should be symmetrical, however becomes curved away by the pillow because of sleeping on the side of the face in addition to pressing on the nose for hours each night. The nose will point away by the side that will is actually most slept on.
Men should be told that will side sleeping may result in testicular compression in addition to possible dysfunction. in addition to women who sleep on their sides or stomachs subject their breasts to compression in addition to impaired circulation. Side sleepers may have more breast trouble on the side they sleep on.
We should forewarn the practitioner, however, that will, while the effect of elevating the head while sleeping will be dramatic in addition to transformative for many patients in addition to should be considered essential to disease prevention strategies, the fact is actually that will many people resist changing their sleep behaviors. They have been conditioned to sleep a certain way since birth. in addition to even when they want to change their sleep position, This kind of's difficult to ensure compliance when the subject is actually unconscious! This kind of takes tremendous will power to alter sleep behavior. however This kind of is actually well worth the trouble, as people usually see within a week of sleeping elevated.
We found the best methods for head elevation include using more pillows, using a foam wedge, placing blocks under the legs of the bed frame at the head of the bed, or using an adjustable bed. While the ideal position is actually with the head by 10-30 degrees elevated, 10 degrees elevation is actually fine to start with. The legs should be slightly elevated, too, in addition to the person should try to stay on his or her back as much as possible. The ideal position is actually one you would certainly be in if leaning back in a recliner chair. (Recliners would certainly be fine to use, too, however they usually give poor lower back support.) Also, be aware that will some people will find one degree of elevation more comfortable than another. People with low blood pressure may need their heads lower than those with higher blood pressure. Others may have some neck in addition to shoulder discomfort by the completely new position. However, by experimenting with pillows under the arms, underneath the buttocks (which prevents sliding down the bed), in addition to under the feet in addition to legs, the patient should find a comfortable solution.
Also, when taking in to effect patient history, realize that will neck injuries in addition to tight neck muscles can impair venous drainage of the brain by compression of the jugular veins by the tight muscles. Neck massage in addition to spinal adjustments may help improve overall brain circulation. We have had a few case histories where there was little or no improvement by head elevation, however the subjects had a history of neck injuries.
Of course, there will be times when people feel lightheaded in addition to need to lie down to get more blood to the head. This kind of might also be better for people to sleep less at night in addition to to make up for lost sleep having a nap, or a siesta, during the day. that will would certainly avoid extremes of high in addition to low brain pressure. however our culture makes This kind of necessary for most people to do all their sleeping at once. Sleeping, after all, is actually a cultural issue. The point is actually to be aware of how you feel, in addition to realize that will your Centeng position relative to gravity may be a key factor affecting health in addition to disease.
We are continuing to research This kind of effect of gravity in addition to sleep position on health, in addition to encourage practitioners to communicate their patients' experiences with us. We also highly encourage you to read our book, Get This kind of Up! Revealing the Simple Surprising Lifestyle that will Causes Migraines, Alzheimer's, Stroke, Glaucoma, Sleep Apnea, Impotence, in addition to More! (ISCD Press, 2001), where we discuss the profound implications of This kind of theory, including a lengthy list of references about brain pressure in addition to various diseases in addition to the effect of gravity on brain circulation. After you see the evidence, you will probably be as amazed as we are that will sleep research has been ignoring This kind of critical aspect of sleep.
Sleeping too flat each day may be the greatest lifestyle mistake people are generating in our culture. Some of the worst diseases of our time may be all in our bed!
Heads Up! The Way You Are Sleeping May Be Killing You!
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