Article taken from Los Angeles Times. Author. -- Molly Hennessy-Fiske
High levels of toxic PBDE found in pregnant California womenAugust 10, 2011 |  6:18 pm A study released Wednesday found the highest levels ever reported among pregnant women worldwide of toxic polybrominated diphenyl ethers (PBDEs), flame retardant chemicals largely banned in California in 2004.
The UC San Francisco research team tested 25 second-trimester pregnant women from Northern and Central California seeking care in San Francisco in 2008 and 2009 and found they had high levels of the chemicals in their blood, putting their babies at risk, according to the study published in Wednesday's Environmental Science and Technology journal.
Researchers believe the women's high PBDE levels were due to California’s strict flammability regulations enacted in the 1970s, which led manufacturers to add flame retardants to a wide variety of products, from electronics to furniture.
PBDEs may be toxic to the liver, thyroid and nerve development, according to the EPA.
We spoke with Ami Zota, a postdoctoral fellow at UCSF's Program on Reproductive Health and the Environment and lead author of the study, about what the findings mean and what can be done.
Q: You and other California researchers have studied these chemicals and their effect on women before -- what's new about this study?
A: The average levels of PBDE chemicals are the highest reported to date among pregnant women worldwide. This was surprising, given that most PBDEs have been banned in California since 2004.
Q: Where are these flame-retardant chemicals coming from?
A: A couple of things. PBDEs since the mid-'70s have been added to many products we use in our everyday environments — couches, carpet padding, electronics — computers, TVs — a range of products. They’re also added to crib mattresses, children’s car seats, most products that have polyurethane foam in them have PBDEs in them, or now they have a replacement flame retardant.
Q: So are pregnant women getting exposed to these chemicals because when they're getting ready to have a baby they buy used cribs and car seats?
A: It’s a possibility. They’re probably more likely getting exposed because these products are in their home. When they’re added to the foam in furniture and other products, they’re not chemically bound, they’re basically sprayed on the foam so they end up in house dust and indoor air. We breathe in the air, unintentionally eat the dust. The other way we are exposed is these chemicals have ended up in our food supply.Q: How are they getting in the food supply?
A: They end up in the air in manufacturing. You throw stuff away and it ends up in a landfill. They’ve been found in polar bears and even house cats.
Q: So why study pregnant women?
A: There’s a wealth of research that shows these chemicals interfere with development and can lead to lower IQs later on.
Q: How sure are you that these chemicals can harm pregnant mothers and their babies?
A: Obviously things like brain development and IQ we consider multifactorial — there are many things contributing to how a child will grow and develop. We can’t say with certainty that at this level this effect will happen. We can say there have been studies done in places like New York where the levels were much lower than here where they did see relationships between PBDE and neurodevelopmental outcomes such as reduced IQ. We studied these factors because it’s an area where we can potentially intervene and eliminate it.
Q: How would we eliminate it?
A: We’re still replacing these chemicals with other chemicals that in many cases are structurally similar and have not been thoroughly tested. That was part of the problem — we did not thoroughly test these chemicals before we started to use them in the marketplace. Ultimately the goal is to go toward an approach where we’re thoroughly evaluating chemicals, particularly their effects on vulnerable populations such as pregnant women and developing children. What this shows is with these chemicals, even once they’re banned, you can’t get rid of them.
Q: Why are the levels of these chemicals higher in California women?
A: Californians are among the most highly polluted people in the world with flame retardants.
Q: More than people in developing countries like China and India?
A: Well, I must say, we have to look at where they’ve actually been measured. In my study, I summarized all the studies of pregnant women to date of PBDEs. There’s about 20. They included China, Japan, Sweden, Spain, Korea and various parts of the U.S. The levels in pregnant California women were 10 to 100 times higher than pregnant women in Europe and Asia, about two to three times higher than pregnant women in other parts of the U.S.
Q: Why would the levels be higher in California than other parts of the U.S.?
A: Technical bulletin 117, a unique flammability standard, unique to California. The standard does not require the use of chemicals, but what it does say is that furniture sold in California must be able to withstand an open flame for 12 seconds. The cheapest way to meet the standard is to use these flame retardants. And this standard was enacted in the 1970s.
Q: So it’s in stuff that’s still around?
A: Yes. The high levels are likely a result of California’s unique flammability standard.
Q: Are minority and low-income California residents disproportionately exposed to these chemicals?
A: The communities with the highest levels overall are low-income communities in California such as Oakland, Richmond and Salinas, all in Northern and Central California, mostly because those are the areas that have been studied.
This is an area that warrants further research. More of these chemicals may be released in older, secondhand furniture. The other thought is that secondhand furniture may be made differently, with cheaper chemicals and different barriers [to release]. The other thing we think is low-income housing quality may make exposure worse, like the ventilation.
Q: Do certain minority communities face more exposure?
A: Most of our study population was born in the U.S. What we’ve seen is if people are born outside of the U.S., like in Mexico, and migrate to the U.S., their exposures are already lower. The theory is Mexico used less of these chemicals, so an immigrant’s exposure in Mexico was lower than when they were in California. These chemicals stay in your blood for quite some time, for several years, even when you move.
Q: So what can low-income pregnant women do to prevent exposure?
A: This is a really difficult situation because often lower-income expecting mothers don’t have the resources to go out and buy a new couch or fancy furniture. If you have furniture that’s ripped or the foam is exposed, patch your furniture so there’s no exposed foam. The chemicals are in the food supply and accumulate in animal fat, so we can also eat lower on the food chain.
Q: What can the rest of us do to prevent exposure?
A: That’s a tough question. It requires a combination of individual and group behavior. Pregnant women can dust and wet mop their home, wash their hands frequently, try to avoid products made from foam. Ultimately, it’s very hard to avoid our exposures to these products because they’re so widespread. We need policy measures. There have been efforts to modify this technical bulletin 117. It’s never been shown to be effective to reduce fire-related injury or death, and there are other approaches to fire safety including fire-safe cigarette and building codes.

July 26, 2011, 10:34 a.m.

Forgotten how to do something you just learned yesterday? Consider the possibility that last night's sleep was punctuated by mini-awakenings, robbing you of the ability to commit that new skill to memory. You might have gotten eight hours of sleep, and may not even feel tired. But when sleep is interrupted frequently--as it is in a wide range of disorders, including sleep apnea, alcoholism and Alzheimer's disease--the ability to learn new things can be dramatically impaired, says a new study conducted on mice.

The research, published this week in the Proceedings of the National Academy of Sciences, used a novel method to isolate the effects of sleep fragmentation from overall sleep quality. Studies to date have shown that when sleep is frequently interrupted, memory suffers. But no one really knew whether the memory problems they observed were the result of shorter cumulative sleep times, poor overall sleep quality, the degradation of some distinct part of the sleep cycle, or the sheer annoyance of being prodded awake repeatedly while sleeping. This study suggests that even when frequent waking doesn't affect sleep quality and doesn't cut into overall sleep time, memory takes a hit.

Researchers at Stanford University stimulated "microarousal events" in mice by injecting their brains with a virus carrying a red fluorescent protein. Once established in the brain, the protein found its way to specialized brain cells in the hypothalamus involved in awakening. When stimulated by a laser diode directed at that region of the brain, those specialized neurons became active and the mice briefly awakened. During four hours of daytime sleep, scientists "lit up" the awakening neurons every 60 seconds, causing the mouse's brain briefly to stir, and then fall back to sleep. The frequent awakenings did not drive down the amount of rapid-eye-movement (REM), or deep, restorative sleep the mouse had. Nor did it drive down cumulative sleep time. And it didn't appear to cause the mouse any stress.

A control group of mice had the laser diode flashed at them. But since they had not had the specialized protein introduced into their brain, they did not experience microarousal events, and slept through.

Before tuck-in time, each mouse had been put into a cage where it had two novel areas to explore (when introduced to two new things, a mouse will typically explore both equally). After four hours of daytime sleep, researchers sought to test whether a mouse would remember having explored these areas before.

After four hours of sleep, the mice whose brains had been prodded awake every 60 seconds showed no familiarity with the cage to which they had been introduced earlier, and their patterns of exploration reflected that. The mice whose sleep had not been interrupted behaved as if they remembered having explored the cage.

Researchers suggest that new skills and information are commited to memory--or "consolidated"--during sleep when our brains "replay" recently learned actions or sequences. In the process, the memory, now neatly packaged and ready for storage, is transferred from the hippocampus to the neocortex, from which it can be retrieved when needed. The Stanford researchers who led the study-- biologist H. Craig Heller and neuroscientist Luis de Lecea-- suggested that when frequent awakenings interrupt that process, the memory can be lost or compromised before it is stored.

Source: Significant Sleep Deprivation And Stress Among College Students. (http://www.medicalnewstoday.com/printerfriendlynews.php?newsid=160265)

But for the past few weeks, I’ve been spending most of my sleeping hours wide awake staring at the ceiling, at the clock, at my sleeping husband, Karl, who has been known to doze off while brushing his teeth. The culprit is stress—including the worry of not being able to fall asleep. Ah, the Catch-22 of insomnia.
As I’m starting to resemble an extra from Dawn of the Dead—no amount of under-eye concealer can cover the damage—I decide to put some sleep remedies to the test.

WHIR AND WHOOSH
The remedy: SleepTracks.
The claim: Yan Muckle, creator of this downloadable audio program available at sleeptracks.com, says his system will “condition your brain for sound, optimal sleep.”
Putting it to the test: The brainwaves that Muckle claims put you to sleep sound like the aural equivalent of a strobe light. I listen to a track entitled “Fall Asleep” (other tracks are called “Whole Night” and “Insomnia Buster”), which is a solid 50 minutes of pulsating whirs and whooshes. It’s like standing in an airplane hangar with all the propellers going at once. Muckle says that the program helps people achieve a faster, deeper sleep—but maybe these people are flat-lining. I make it through only ten minutes the second night before I feel like smothering myself with a pillow.
Rating: One sheep, but only because reading the lengthy Fast Start Guide could put anyone to sleep.

CRY YOURSELF TO SLEEP
The remedy: The onion cure.
The claim: If you chop a red onion, put the pieces in a jar, and sniff the contents right before bedtime, you’ll fall asleep within 15 minutes. This “recipe” for a good night’s sleep is all over the Internet.
Putting it to the test: “It’s called the cry-yourself-to-sleep method,” my husband says as I take a deep whiff from the jar. I much prefer the scent of lavender to that of onion, but I do fall asleep within ten minutes. The remedy continues to work for the next three nights, until my husband, tired of going to bed with what he calls “a tossed salad,” uses the contents of my jar in a big batch of spaghetti sauce. A meal that keeps me awake with a case of heartburn.
Rating: Four sheep.

FIX THE SLEEP/WAKE CYCLE
The remedy: The sun.
The claim: According to Dr. David Neubauer, associate director of the Johns Hopkins Sleep Disorders Center, sunlight reinforces the body’s sleep/wake cycle, and exposure to just 30 minutes of bright light during the day can help with sleep onset at night.
Putting it to the test: I already begin most mornings with an hour’s walk along the Capital Crescent Trail in Georgetown. In an effort to augment my sun exposure for a week, I decide to stand on my front stoop, close my eyes, and point my face in the direction of the sun for half an hour. I also establish a regular bedtime of 11:30 pm, which is equally important in regulating my sleep/wake cycle. Yet the clock keeps ticking and I don’t fall asleep any faster.
Rating: One sheep.

COUNT DOWN
The remedy: Math.
The claim: “Simple arithmetic will distract you from the ‘OMG, I’m tense and I can’t sleep!’ thoughts,” my shrink tells me. He suggests I try counting backward from 100 by threes. “Busying the brain with numbers,” he says, “creates a physiological response that bypasses those nagging feelings.”
Putting it to the test: He tells me to begin with some slow breathing and progressive muscle relaxation—basically contracting and releasing body parts, starting with the face and working down to the toes. Other than prompting Karl to complain that I’m shaking the bed with all my clenching, the exercise is pretty relaxing. By the time I begin my backward counting, it’s like there’s an anesthesiologist’s mask over my mouth. I don’t remember anything past 79.
Rating: Five sheep.

TURN OFF MENTAL NOISE
The remedy: Yoga.
The claim: “The reason people can’t sleep is that they’re engaged in too much mental noise,” says DC yoga instructor Pary Williamson. “Yoga clears away this inner dialogue because you’re focusing on your poses, not replaying stressful or stimulating events.”
Putting it to the test: I’ve always been suspicious of yogis, with their have-mat-will-travel enthusiasm. Plus, I’m not flexible. So Williamson agrees to come to my home one evening for a private session. She lights some lavender incense and sets her iPod to a mix of water and bell sounds, then we get down with some moon postures (as opposed to sun salutations). After an hour of stretching and tinkling bells, she puts me in a corpse pose—lying flat on my back, eyes closed—and gives me a shoulder rub. Williamson says there’s no need to turn in right after the session because yoga doesn’t “wear off.” A few hours later, I easily drift off.
Rating: Five sheep.

This article first appeared in the January 2011 issue of The Washingtonian. 

Source: How to Cure Insomnia at Home (http://www.washingtonian.com/articles/health/17885.html)

Furnishings

Bring in Nature

Source: Zen Bedroom Decorating Ideas (http://www.ehow.com/print/way_5271774_zen-bedroom-decorating-ideas.html)

Source: 10 foods to help you sleep better (http://www.dailyworld.com/article/20110112/NEWS01/101120321)

Do you like to have a weekend lie-in or a nightcap before going to bed? These habits could actually be harming your sleep.

Relax your mind

• Simple breathing exercises can help. Breathe, using your abdomen not your chest, through your nose for three seconds, then breathe out for three seconds. Pause for three seconds before breathing in again. Practise this for ten minutes at night (five minutes is better than nothing).
• Some people find that lavender oil, valerian or other herbs help them to sleep.
• If you still have problems, you could try massage, aromatherapy, or even acupuncture.
• If you still find yourself tossing and turning, abandon the bedroom and find something enjoyable and absorbing to do. Jigsaws are perfect. Don't go back to bed until you begin to feel sleepy.

Exercise regularly

• Regular exercise is a great way to improve your sleep. Just be careful not to do it close to bed time as exercise produces stimulants that stop the brain from relaxing quickly.
• This being the case, exercising in the morning is an excellent way to wake up the body. Going for a run or doing some aerobics releases stimulants into the body, which perks you up.
• If you are injured or disabled, you can still benefit from exercise. Check out disability exercise tips.

Create a calm bedroom environment

• Your bedroom should be for sleep only. Avoid turning it into an entertainment centre with televisions, computers and stereos.
• Two thirds of US children have a computer, game machine or TV in their bedroom and could be losing out on sleep as a result.

Avoid alcohol

• It's fine to have a nightcap, but too much alcohol can make you restless. Alcohol is also a diuretic, which means it encourages you to urinate (never welcomed during the night).
• Drinking is also more likely to lead to snoring, which can restrict airflow into the lungs. This reduces oxygen in your blood which disturbs your sleep and contributes to your hangover.

Avoid caffeine

• Caffeine is a stimulant which can stay in your system for many hours. So avoid sources of caffeine such as coffee, chocolate, cola drinks and non-herbal teas.

Watch what you eat

• Eating a large heavy meal too close to bedtime will interfere with your sleep.
• Spicy or fatty foods may cause heartburn, which leads to difficulty in falling asleep and discomfort throughout the night.
• Foods containing tyramine (bacon, cheese, ham, aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night. Tyramine causes the release of norepinephrine, a brain stimulant.
• If you get the munchies close to bedtime, eat something that triggers the hormone serotonin, which makes you sleepy. Carbohydrates such as bread or cereal will do the trick.

Set a regular bedtime and wake up time

• Create a habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body clock to these times. Resisting the urge for a lie-in can pay dividends in alertness.
• If you feel you haven't slept well, resist the urge to sleep in longer than normal; getting up on schedule keeps your body in its normal wake-up routine.
• Remember, even after only four hours, the brain has gained many of the important benefits of sleep.

It's only natural

• Most of us have a natural dip in alertness between 2 - 4pm.
• A 15 minute nap when you're tired can be a very effective way of staying alert throughout the day. Avoid napping for longer than 20 minutes, after which you will enter deep sleep and feel even worse when you wake up.

See a doctor if your problem continues

• If you have trouble falling asleep night after night, or if you always feel tired the next day, you might have a sleep disorder. It is advisable to seek more advice from your doctor. Most sleep disorders can be treated effectively.