Montefiore News Releases

May 1, 2012

What: Obtaining quality sleep is vital to good health. Not getting a good night's sleep on a regular basis can lead to poor attention, concentration, memory problems and weight gain. Sleep deprivation has also been shown to put one at greater risk of heart attacks, high blood pressure, diabetes, stroke and depression. Research has shown repeatedly that consistently getting a good night's sleep can help you lose weight easier, complete tasks better and faster, have glowing skin, avoid snacking on high-calorie foods and improve your mood.

Montefiore Medical Center (@MontefioreNews) and YouBeauty (@YouBeauty) are co-hosting a twitter chat on sleep -- when you should see a specialist, how to quiet your mind at night, how to make sleep a priority with a busy work or family schedule and simple techniques to help you sleep more soundly.

When: Wednesday, May 9, 11am ET

Where: Follow the chat on Twitter at #BeautySleep (We encourage you to leave questions in advance of the chat)

Who:

Shelby Freedman Harris, Psy.D., C.BSM is Director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center and Assistant Professor of Neurology and Psychiatry at the Albert Einstein College of Medicine. She is board certified in Behavioral Sleep Medicine by the American Academy of Sleep Medicine. Dr. Harris received her doctorate in clinical psychology from Ferkauf Graduate School of Psychology, Yeshiva University. Dr. Harris completed her predoctoral internship at Montefiore Medical Center where she trained in the Sleep-Wake Disorders Center, and has received advanced postdoctoral training in Cognitive Behavior Therapy (CBT) for anxiety and depressive disorders.

Dr. Mehmet Oz and Dr. Michael Roizen created YouBeauty.com in July 2011 as the first website to explore the link between beauty and health in a fun, factual way. YouBeauty arms visitors with scientifically-proven quizzes and tools that measure and improve everything affecting their beauty—from skin and hair, to stress, sleep and self-esteem. Quizzes act as a filter to deliver pertinent, personalized action steps, articles, discussions and research straight to the reader, taking them on a journey to become their most beautiful self.

View the story "#BeautySleep chat on Sleep & Health" on Storify#BeautySleep chat on Sleep & HealthThe chat featured expert Dr. Shelby Freedman Harris, Director of the Behavioral Sleep Medicine Program at Montefiore Medical Center and was co-hosted by our partners at YouBeauty.com (@YouBeauty)Storified by Montefiore Medical · Thu, May 10 2012 12:56:25

Our chat begins to build momentum, here are some posts leading up to the chat.

Get ready for some serious #sleep talk! We're hosting a #BeautySleep chat w/ @DrOz 's @YouBeauty May 9 http://bit.ly/SleepChatMontefiore MedicalGet Your #BeautySleep Questions Answered By An Expert During Our Twitter Chat Wednesday, at 11 a.m. EST. http://ybty.co/JX37yGYouBeautyNeed good #sleep ? Join @MontefioreNews Twitter Chat on #BeautySleep w/ @YouBeauty on May 9 at 11am http://fb.me/22vgy2tTiBronx_PRJust learned about @montefiorenews #BeautySleep chat w/ Dr. Oz's @youbeauty on Wed. Will def. be participating! Who couldn't use more sleep?Array HFSGet Your #BeautySleep Questions Answered By An Expert During a @YouBeauty Twitter Chat. Tomorrow, at 11 a.m. EST. http://ybty.co/JX37yGBeautySageRT @BeautyEditorNYC: ask your most pressing sleep questions here, and get them answered in tomorrow's #beautysleep twitter chat http://shar.es/2JsvD @youbeautyPurely SheaRT @MontefioreNews: Are you getting enough #sleep? Join #BeautySleep chat tomorrow for tips to improve your ZzZz's http://bit.ly/SleepChatLatinaMomBloggersOur sleep chat with @MontefioreNews starts in less than an hour. Tweet your sleep questions with #BeautySleep at 11am EST.YouBeautyOnly 30min until our #BeautySleep chat w/ @YouBeauty. Have your questions ready for Dr. Harris! http://bit.ly/SleepChatMontefiore Medical

The chat kicks off with an introduction from @YouBeauty

Sleep chat starts now! Dr.Harris, Dir. of the Behavioral Sleep Medicine Prgm @Montefiore Med Ctr is here to answer questions. #BeautySleepYouBeautySleep chat @youbeauty starts now! Tweet your Qs for Dr. Harris of @Montefiore Med Ctr -use hashtag #beautysleepCourtney DunlopHave a question on sleep? Live chat now at @YouBeauty Use #BeautySleep for your questions!MotherNatureNetworkHave a question on sleep? Live chat now at @YouBeauty Use #BeautySleep for your questions!Lighter Footstep#beautysleep by @youbeauty will answer your sleeping problems! Go check! :)Miss Makiah

How to ensure a good night's sleep, understanding the effects of lack of sleep.

First question! RT @mgpopolo: What is the best time to work out to ensure a good night’s sleep? #BeautySleepYouBeauty.@mgpopolo Best time to work out is about 5hrs before bedtime. -Dr. Shelby Harris #BeautySleepMontefiore Medical@YouBeauty What are the harmful effects of a lack of sleep? What is considered too little sleep? #BeautySleepLaura DallasQ: @laurabdallas What are the harmful effects of a lack of sleep? What is considered too little sleep? #BeautySleepYouBeauty@laurabdallas Issues w/concentration, memory, weight gain, motor issues. Long term possible cardiovascular disease #BeautySleepMontefiore MedicalHow bad is to sleep with the TV on? #BeautySleepDana Barbine@DanaBarbine Not ideal. If trouble sleeping, TV noise can awaken you. Light can cause lighter sleep. #BeautySleepMontefiore Medical

Some interesting questions came in regarding sleeping patterns and making up sleep on the weekends.

@youbeauty @montefiore I sleep in really late on Saturdays. If it doesn't interfere with my regular sleep sched is it ok to do? #beautysleepCourtney Dunlop@BeautyEditorNYC Ok if you sleep fine during the week, but you might want to consider getting a little more sleep everyday -SFH #BeautySleepMontefiore MedicalQ from @PreventionBeaut: How long is a REM cycle & should we plan to sleep in increments of that length to feel refreshed? #BeautySleepYouBeauty@PreventionBeaut Everyone cycles through deep & lighter (REM) sleep 5-7 times a night. REM is just as imp. as deep sleep -SFH #BeautySleepMontefiore MedicalIs it possible to make up sleep on the weekends or must good sleep happen nightly? #beautysleepMotherNatureNetwork@MotherNatureNet You can make up a little, but not as much as you lose during the week. Keep same bed/wake time nightly -SFH #BeautySleepMontefiore Medical@YouBeauty #BeautySleep Q: how long should one nap to wake up feeling energized, not groggy?Prevention MagazineQ from @PreventionMag: How long should one nap to wake up feeling energized, not groggy? #BeautySleepYouBeauty@PreventionMag If healthy adult, a nap should usually be 20 minutes tops to be refreshing. Longer = deeper sleep = grogginess #BeautySleepMontefiore MedicalGreat advice! Nap time now? RT@montefiorenews: A nap should be 20 minutes tops to be refreshing. Longer=deeper sleep=grogginess #BeautySleepPrevention Magazine[VID] How much #sleep should you get each night? Watch my 30 second video http://bit.ly/IEZvGd -SFH #BeautySleepMontefiore MedicalAsk Dr. Shelby Freedman Harris: How Much Sleep Should I Get Each Night?montefioremedcenterQ from @TheBump: Any advice for new moms who wake up often for baby? How can we get the most out of few hrs of sleep? #BeautySleepYouBeauty@YouBeauty@TheBump For newborns it's normal, you're hardwired to do it. Sleep when the baby sleeps. -SFH #BeautySleepMontefiore Medical@YouBeauty @TheBump If your room is next to older baby, keep door open but lower monitor volume. You'll hear if he/she needs u #BeautySleepMontefiore MedicalAsk Dr. Shelby Freedman Harris: Sleep Tips for New Mothersmontefioremedcenter@YouBeauty why is it that our eyes get darker and puffier when we don't sleep enough? #BeautySleepKatie Van Brunt ?@HealthyChic1 Lack of #sleep can cause inflammation in the body as well as wrinkling & less firm skin. -SFH #BeautySleepMontefiore MedicalQ: @nycFo: Sometimes I wake up from very intricate stories & feel like my brain worked all night. #BeautySleepYouBeauty@YouBeauty @nycFo If you feel unrefreshed in the morning, consider seeing a #sleep specialist. -SFH #BeautySleepMontefiore MedicalQ from @LearnVest Is it better to wake up at the same time every day, or sleep in if you go to bed late the night before? #BeautySleepYouBeautyHi @YouBeauty, Is it better to wake up at the same time every day, or sleep in if you go to bed late the night before? #beautysleepLearnVest@LearnVest Best to keep same bed/wake times daily. If late night, occasionally sleep in 1hr but don't do it regularly. -SFH #BeautySleepMontefiore MedicalQ from @HerCampus: What foods should we avoid before sleep to maximize #beautysleep? #BeautySleepYouBeauty@HerCampus Large meals > 3 hrs before bed. Light snack (carb & protein) an hr before bed. Avoid spicy/heavy/greasy foods -SFH #BeautySleepMontefiore MedicalDeb B from Facebook asks: Menopause, when will sleep return to normal? Allergic to natural remedies, melatonin doesn’t work. #BeautySleepYouBeauty@YouBeauty Might take some time to resolve #menopause. Try Cognitive Behavioral Therapy for #Insomnia http://bit.ly/K51kd1 -SFH #BeautySleepMontefiore MedicalAsk Dr. Shelby Freedman Harris: What is Cognitive Behavior Therapy?montefioremedcenterQ from @1_raeesa_1 Can a poor sleeping pattern lead to migraines? #BeautySleepYouBeauty@1_raeesa_1 Lack of #sleep can cause #migraines. Also, #SleepApnea can have you wake up w/ morning #headaches -SFH #BeautySleepMontefiore Medical@YouBeauty We're curious, does cuddling negatively affect your sleep patterns? #beautysleepYourTangoQ from @YourTango: We're curious, does cuddling negatively affect your sleep patterns? #BeautySleepYouBeauty@YourTango If you wake up feeling good, then probably not. If partner moves a lot, it might impact your sleep. #cuddling #BeautySleepMontefiore Medical@MontefioreNews Thanks for the answer! @YouBeauty #BeautySleepYourTangoQ from @AnnieMarie_: Does mattress quality really matter for better sleep? #BeautySleepYouBeauty@AnnieMarie_ Depends. If it's uncomfortable yes. If chronic insomnia, likely not. http://bit.ly/KmnUhg -SFH #BeautySleepMontefiore Medical@YouBeauty I stink at sleeping. Would be better for all parties involved if I moved to the couch during a sleepover? #beautysleepThomas MillerQ from @TomfooleryTM I stink at sleeping. Would be better for all parties involved if I moved to the couch during a sleepover? #BeautySleepYouBeauty@TomfooleryTM depends how often you're having the overnighters... -SFH #BeautySleepMontefiore Medical@YouBeauty i always feel tired all week after getting less than 7 hrs of sleep just one night. how do i "catch up?" #beautysleepnatalie gQ from @natalie_nyc I always feel tired all week after getting less than 7 hrs of sleep just one night. How do I "catch up?" #BeautySleepYouBeauty@natalie_nyc Catching up isn't ideal, try to get more #sleep regularly. If you must, a short nap earlier in the day can help. #BeautySleepMontefiore MedicalLast question from @Little_Debs I sometimes am awakened by pretty bad nightmares, what can I do to stop them? #BeautySleepYouBeauty@YouBeauty I sometimes am awakened by pretty bad nightmares, what can I do to stop them? #BeautySleepDebbie Hernandez@Little_Debs Imagery rehearsal therapy is very helpful. For more information: http://on.wsj.com/JeBKS0 via @WSJ -SFH #BeautySleepMontefiore MedicalThanks for a fantastic #BeautySleep chat with @MontefioreNews. We’ll be posting an article with more answers and info soon! #BeautySleepYouBeautyThanks to our co-hosts @YouBeauty & everyone for submitting your questions! I had a great time helping everyone. -SFH #BeautySleepMontefiore Medical

RTs of some great #BeautySleep Information

Great info. RT @MontefioreNews @mgpopolo Best time to work out is about 5hrs before bedtime. -Dr. Shelby Harris #BeautySleepYouBeautyRT @YouBeauty: Great info. RT @MontefioreNews @mgpopolo Best time to work out is about 5hrs before bedtime. -Dr. Shelby Harris #BeautySleepCourtney DunlopRT @YouBeauty: Great info. RT @MontefioreNews @mgpopolo Best time to work out is about 5hrs before bedtime. -Dr. Shelby Harris #BeautySleepDaphne PeruginiRT @YouBeauty: Great info. RT @MontefioreNews @mgpopolo Best time to work out is about 5hrs before bedtime. -Dr. Shelby Harris #BeautySleepDebbie HernandezA: @laurabdallas Issues w/concentration, memory, weight gain, motor issues. Long term possible cardiovascular disease #BeautySleepYouBeautyA: @MontefioreNews @DanaBarbine Not ideal. If trouble sleeping, TV noise can awaken you. Light can cause lighter sleep. #BeautySleepYouBeautyA: @MontefioreNews @PreventionMag If healthy adult, a nap should be 20 min to be refreshing. Longer =deeper sleep = grogginess. #BeautySleepYouBeautyGreat advice! Nap time now? RT@montefiorenews: A nap should be 20 minutes tops to be refreshing. Longer=deeper sleep=grogginess #BeautySleepPrevention MagazineInteresting! *Zzzzz* RT@montefiorenews: A nap should be 20 minutes tops to be refreshing. Longer=deeper sleep=grogginess #BeautySleepSkinny NoodlesA: @PreventionBeaut Everyone cycles through deep & lighter (REM) sleep 5-7 times a night. REM is just as imp. as deep sleep-SFH #BeautySleepYouBeautyRT @youbeauty: A: Everyone cycles through deep & lighter (REM) sleep 5-7 times a night. REM is just as imp. as deep sleep-SFH #BeautySleepPrevention BeautyA for @TheBump For newborns it's normal, you're hardwired to do it. Sleep when the baby sleeps. -SFH #BeautySleepYouBeautyA cont @TheBump If your room is next to older baby, keep door open but lower monitor volume. You'll hear if he/she needs you. #BeautySleepYouBeautyA for @nycFo If you feel unrefreshed in the morning, consider seeing a #sleep specialist. -SFH #BeautySleepYouBeautyA for @HealthyChic1 Lack of #sleep can cause inflammation in the body as well as wrinkling & less firm skin. -SFH #BeautySleepYouBeautyA: @LearnVest Best to keep same bed/wake times daily. If late night, occasionally sleep in 1hr but don't do it regularly. -SFH #BeautySleepYouBeautyA: @HerCampus Large meals > 3 hrs before bed. Light snack (carb & protein) an hr before bed. Avoid spicy/heavy/greasy foods-SFH #BeautySleepYouBeautyA for @AnnieMarie_ Depends. If it's uncomfortable yes. If chronic insomnia, likely not. http://bit.ly/KmnUhg -SFH #BeautySleepYouBeautyA for @1_raeesa_1 Lack of sleep can cause #migraines. Also, SleepApnea can have you wake up w/ morning #headaches -SFH #BeautySleepYouBeautyA for @YourTango If you wake up feeling good, then probably not. If partner moves a lot, it might impact your sleep. #cuddling #BeautySleepYouBeautyRT @YouBeauty: Thanks for a fantastic #BeautySleep chat with @MontefioreNews. We’ll be posting an article with more answers and info soon! #BeautySleepMrsDelbert TeddletonRT @youbeauty: If healthy adult, a nap should be 20 min to be refreshing. Longer =deeper sleep = grogginess. #BeautySleepChristine Berry

Follow the links below for more information about Montefiore’s Sleep-Wake Disorders Center :

Behavioral Sleep Medicine Program

The Narcolepsy Institute

Sleep Tips

Contact

You Beauty “Sleep Talk” Columns written by Dr. Shelby Harris:

Is it Just Snoring, or Sleep Apnea?

Sleep More and Fit Into Your Skinny Jeans

Daylight Savings Time: Beauty Boost or Bust?

Twitter Chat on Sleep and Health: May 9, 2012