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How long does Caffeine Keep You Awake; Circadian Rhythms and Breast Cancer; And, Snorers Suffer Nerve And Muscle Damage

Happy Sunday everyone, I hope that you are waking up and enjoying a beautiful spring day wherever you are. We are going to get into a lot of interesting topics today, so settle and and let’s get started.

Snorers Suffer from Nerve and Muscle Damage in Palate

As soon as I saw the title of this article I thought to myself, Yup, that makes sense, and of course there is actual data to confirm this, let me explain. Looking at snoring, purely from an anatomical standpoint, we see that as a person sucks in air, it causes a vibration and a snore. This vibration can tear, stretch, and inflame these tissue and nerves, and it can lead to problems swallowing, more snoring (because the tissue becomes looser) and in some cases Sleep Apnea! A study at the University of Sweden, confirmed that early intervention for snoring may have beneficial effects for healing this tissue and prevent sleep apnea. If you want to learn more about your (or your bed partner’s snoring) check out my snoring quiz. Did you know that there are 3 different types of snorers? Take the quiz and learn what solutions are proven and work for each snoring type!

If Your Circadian Rhythm Is Off It Could Lead To Breast Cancer

Researchers at Texas A&M University have recently identified a gene that could have an impact on breast cancer, and guess what, it’s one of the genes that controls your biological circadian rhythm! I know you all have heard me speak about the Period 3 gene for chronotypes, this research looked at the Period 2 gene and researchers discovered ( reported by News Medical Life Sciences )

“Professor Weston Porter and his team have found that Period 2 (Per2), a regulatory mechanism within each cell’s peripheral clock, plays a crucial function in mammalian mammary gland development and that when suppressed, Per2 leads to severely disrupted gland development in mice.

The findings, published in the scientific journal Development, add to a growing list that ties disruptions to our circadian rhythm–that is, the “central clock” mechanism in our brains–to a higher risk of cancer progression, obesity, some neuromuscular diseases, and other impairments, including jet lag.”

So in the future we may all want to look not only at BRCA1 and BRCA2 gene mutations but also in Period 2.

How Long Will Caffeine Keep You Awake?

Caffeine is the most abused substance on earth. More people ingest some form of caffeine daily than just about any other substance (including alcohol), but what do we really know about its effectiveness in keeping us all awake? Caffeine effects are quick and appear to continue until most if not all of it is metabolized.  How long can this take? I have seen estimates from 5 -8 hours. This number appears to depend upon how old you are, genetics, medical conditions, weight and how much you ingest. The peak hits within 15-20 min (remember my Nap-a-Latte? Timing is everything). Here are a few examples of common forms of caffeine and their doses:

  • 8 ounces (oz) of brewed coffee – 95 mg
  • 1 oz of espresso – 64 mg
  • 8 oz of brewed tea – 47 mg
  • 16-oz average energy drink – 158 mg
  • 12-oz average caffeinated soda – 45 mg
  • 55-oz milk chocolate candy bar – 9 mg

There seems to be a general guideline that if you keep your consumption under 200-300mg per day, you should be OK, but remember it’s all about timing when it comes to sleep. Also remember my guidelines about when you should have your first coffee (90 minutes after waking up) from The Power of When.

Speaking of caffeine, my family is OBSESSED with Pique tea crystals.

I’m originally from the south and when the weather gets warm the tea comes out in the daytime too. We drink tea at night as part of our bedtime ritual and this stuff is fantastic.  It’s loaded with Polyphenols and L-theanine which can help you sleep. L-theanine is so important that I wrote a complete article which you should read.

I hope you enjoy great nights of sleep this week, I look forward to sharing even more interesting sleep research with you next week! If you’d like to read a little more, here are my most liked social media posts this week.

Facebook: 3 Reasons You Wake Up at Night and What To Do About It

Twitter:  Did You Know That Getting Outside During the Day Can Help You Sleep Better

Sweet Dreams,

Dr. Breus

The post How long does Caffeine Keep You Awake; Circadian Rhythms and Breast Cancer; And, Snorers Suffer Nerve And Muscle Damage appeared first on Your Guide to Better Sleep.

from Blog | Your Guide to Better Sleep https://www.thesleepdoctor.com/2018/05/19/how-long-does-caffeine-keep-you-awake-circadian-rhythms-and-breast-cancer-and-snorers-suffer-nerve-and-muscle-damage/

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