Beth Ann Malow, Vanderbilt University

Curious Kids is a series for children of all ages. If you have a question you’d like an expert to answer, send it to curiouskidsus@theconversation.com.

Why do I feel better rested when I wake myself up than I do if my alarm or another person wakes me up? – Calleigh H., age 11, Oklahoma

We’ve all experienced this: You’re in the middle of a lovely dream. Perhaps you’re flying. As you’re soaring through the air, you meet an eagle. The eagle looks at you, opens its beak and – BEEP! BEEP! BEEP!

Your alarm goes off. Dream over, time to get up.

Many people – kids and adults alike – notice that when they wake up naturally from sleep, they feel more alert than if an alarm or another person, like a parent, wakes them up. Why is that?

I’m a neurologist who studies the brain, specifically what happens in the brain when you’re asleep. I also take care of children and adults who don’t sleep well and want to sleep better. My research involves working with parents to help them teach their children good sleep habits.

To understand how to sleep better, and why waking up naturally from sleep helps you feel more alert, you need to start by understanding sleep cycles.

The sleep cycle

The sleep cycle consists of four stages. One of these is REM, which stands for rapid eye movements. The other three are non-REM stages. When you fall asleep, you first go into a state of drowsiness called non-REM Stage 1.

This is followed by deeper stages of sleep, called non-REM stages 2 and 3. Each stage of non-REM is deeper than the one before. Then, about 90 minutes after you first fall asleep, you enter the fourth stage, which is REM sleep. This is a stage of lighter sleep where you do much of your dreaming. After a few minutes, you return to non-REM sleep again.

These cycles repeat themselves throughout the night, with most people having four to six cycles of non-REM sleep alternating with REM sleep each night. As the night goes on, the cycles contain less non-REM sleep and more REM sleep. This is why it’s important to get enough sleep, so that the body can get enough of both REM sleep and non-REM sleep.

REM vs. non-REM sleep

How do researchers like me know that a person is in non-REM vs. REM sleep? In the sleep lab, we can tell from their brain waves, eye movements and the tension in their muscles, like in the chin. These are measured by putting sensors called electrodes on the scalp, around the eyes and on the chin.

These electrodes pick up brain activity, which varies from waves that are low in amplitude (the height of the wave) and relatively fast to waves that are high in amplitude (a taller wave) and relatively slow. When we are awake, the height of the waves is low and the waves are relatively fast. In contrast, during sleep, the waves get higher and slower.

Non-REM Stage 3 has the tallest and slowest waves of all the sleep stages. In REM sleep, brain waves are low in amplitude and relatively fast, and the eye movements are rapid, too. People need both non-REM and REM stages for a healthy brain, so they can learn and remember.

Waking up naturally

When you wake up in the morning on your own, it’s usually as you come to the end of whatever stage of sleep you were in. Think of it like getting off the train when it comes to a stop at the station. But when an alarm or someone else wakes you up, it’s like jumping off the train between stops, which can feel jolting. That’s why it’s good to wake up naturally whenever possible.

People can actually train their brains to wake up at a consistent time each day that is a natural stopping point. Brains have an internal 24-hour clock that dictates when you first start to feel sleepy and when you wake up. This is related to our circadian rhythms.

Training the brain to wake up at a consistent time

First, it’s important to go to bed at a consistent time that allows you to get enough sleep. If you stay up too late doing homework or looking at your phone, that can interfere with getting enough sleep and make you dependent on an alarm – or your parents – to wake you up.

Other things that can help you fall asleep at a healthy time include getting physical activity during the day and avoiding coffee, soda or other drinks or foods that contain caffeine. Physical activity increases brain chemicals that make it easier to fall asleep, while caffeine does the opposite and keeps you awake.

Second, you need to be aware of light in your environment. Light too late in the evening, including from screens, can interfere with your brain’s production of a chemical called melatonin that promotes sleep. But in the morning when you wake up, you need to be exposed to light.

Morning light helps you synchronize, or align, your circadian rhythms with the outside world and makes it easier to fall asleep at night. The easiest way to do this is to open up your shades or curtains in your room. In the winter, some people use light boxes to simulate sunlight, which helps them align their rhythms.

Benefits of a good night’s sleep

A good sleep routine entails both a consistent bedtime and wake time and regularly getting enough sleep. That usually means 9-11 hours for school-age kids who are not yet teens, and 8-10 hours for teens.

This will help you be at your best to learn at school, boost your mood, help you maintain a healthy weight and promote many other aspects of health.

Hello, curious kids! Do you have a question you’d like an expert to answer? Ask an adult to send your question to CuriousKidsUS@theconversation.com. Please tell us your name, age and the city where you live.

And since curiosity has no age limit – adults, let us know what you’re wondering, too. We won’t be able to answer every question, but we will do our best.

Beth Ann Malow, Professor of Neurology and Pediatrics, Vanderbilt University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Mark Boslough, University of New Mexico

With the Taurid meteor shower now hitting the night skies worldwide, look for what could be a celestial treat – you might see shooting stars, and maybe even fireballs, the biggest and brightest meteors.

As the full moon begins to wane after Nov. 15, the sky will be darker, due to diminishing moonlight, so finding the meteors will get easier. That said, the best visibility for the meteors through the rest of the month will come just before moonrise each night.

Beyond the light show, there is something else that scientists as well as onlookers have long wondered about: the possibility that bigger chunks are in the Taurid meteor streams, chunks the size of boulders, buildings or even mountains.

And if that’s true, could one of those monster-sized Taurid objects collide with Earth? Could they wipe out a city, or worse? Is it possible that’s already happened, sometime in our planet’s past?

As a physicist who researches the risk that comets and asteroids pose to the Earth, I’m aware that this is a subject where pseudoscience often competes with actual science. So let’s try to find the line between fact and fiction.

Pig Pen, glowing tails and shooting stars

Comet Encke is the so-called parent comet of the Taurid meteors. It’s relatively small, just over 3 miles (almost 5 kilometers) in diameter, and crosses inside Earth’s orbit and back out every 3.3 years.

As Encke moves, it sheds dust wherever it goes, like the Peanuts character Pig Pen. A meteor shower occurs when that dust and debris light up while entering Earth’s atmosphere at high speeds. Ultimately, they vanish into an incandescent puff of vapor with a glowing tail, creating the illusion of a “shooting star.”

But dust isn’t all that breaks off the comet. So do bigger chunks, the size of pebbles and stones. When they collide with the air, they create the much brighter fireballs, which sometimes explode.

Doomsday showers

The “coherent catastrophism” hypothesis suggests that comet Encke was created when an even larger comet broke up into pieces; Encke survived as the largest piece. The hypothesis also suggests that other mountain-sized chunks broke off and coalesced into a large swarm of fragments too. If such a swarm exists, there is a possibility that those large chunks could one day hit Earth as it passes through the swarm.

But just because something might be physically possible doesn’t mean that it exists. Mainstream astronomers have rejected this theory’s most catastrophic predictions. Among other reasons, scientists have never observed high concentrations of these mountain-sized objects.

Despite the lack of evidence, researchers on the fringes of science have embraced the idea. They claim the Earth experienced a global catastrophic swarm 12,900 years ago; the impact, they say, caused continent-wide firestorms, floods and abrupt climate change that led to the mass extinction of large mammals, such as woolly mammoths, and the disappearance of early Americans known as the Clovis people.

The evidence for a catastrophic cause of these events, most of which did not happen, is lacking. Nevertheless, the idea has gained a large following and formed the basis for British author Graham Hancock’s popular TV series, “Ancient Apocalypse.”

The Tunguska event

But even outlandish ideas can have elements of truth, and there are hints that some objects – more than just dust and debris, but less than doomsday size – indeed exist in the Taurid meteor stream, and that the Earth has already encountered them.

One clue comes from an event on June 30, 1908, when an enormous explosion in the sky blew down millions of trees in Siberia. This was the Tunguska event – an airburst from an object that may have been up to 160 feet (about 50 meters) in diameter.

The collision unleashed several megatons of energy, which is roughly the equivalent of a large thermonuclear bomb. What happens is this: The incoming object penetrates deep into Earth’s atmosphere, and the dense air slows it down and heats it up until it vaporizes and explodes.

Could this object have been a Taurid? After all, the Taurids cross Earth’s orbit twice a year – not just in autumn, but also in June.

Here’s the evidence: First, the descriptions of the trajectory of the Tunguska airburst, as reported by eyewitness observers, is consistent with that of an object coming from the Taurid stream.

What’s more, the pattern of blast damage on the ground beneath an airburst depends on the trajectory of the exploding object. Supercomputer simulations show that the shape of the surface blast that would be caused by an exploding Taurid object matches the pattern of fallen trees at Tunguska.

Finally, during the Taurid meteor shower in 1975, people observed large fireballs – and seismometers, previously placed on the Moon by Apollo astronauts, detected seismic events on the lunar surface. Scientists interpreted those events as impacts, presumably made by the Taurid meteors.

In 2032 and 2036, the Taurid swarm – assuming it exists – is predicted to be closer to the Earth than any time since 1975. That might mean the Moon, and perhaps the Earth, could be pelted again in those years.

There is time to figure this out. Scientists can expand their astronomical surveys to look for Tunguska-sized objects at the locations where they are predicted to be the next time they are in our vicinity.

Most scientists remain skeptical that such a swarm exists, but it’s the job of planetary defenders to investigate possible threats, even if the risk is small. After all, a Tunguska-sized object could conceivably demolish a major city and kill millions; an accurate count of objects on a potential collision course is essential.

Put doomsday scenarios and ancient apocalypses aside. The real question, and still an open one, is whether a Taurid swarm could deliver more Tunguska-sized objects than would otherwise be expected. This would mean we have underestimated the risk from future airbursts.

Mark Boslough, Research Associate Professor of Earth and Planetary Sciences, University of New Mexico

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Angie Brown, Quinnipiac University

Knee injuries are common in athletes, accounting for 41% of all athletic injuries. But knee injuries aren’t limited to competitive athletes. In our everyday lives, an accident or a quick movement in the wrong direction can injure the knee and require medical treatment. A quarter of the adult population worldwide experiences knee pain each year

As a physical therapist and board-certified orthopedic specialist, I help patients of all ages with knee injuries and degenerative conditions.

Your knees have a huge impact on your mobility and overall quality of life, so it’s important to prevent knee problems whenever possible and address pain in these joints with appropriate treatments.

Healthy knees

The knee joint bones consist of the femur, tibia and patella. As in all healthy joints, smooth cartilage covers the surfaces of the bones, forming the joints and allowing for controlled movement.

Muscles, ligaments and tendons further support the knee joint. The anterior cruciate ligament, commonly known as the ACL, and posterior cruciate ligament, or PCL, provide internal stability to the knee. In addition, two tough pieces of fibrocartilage, called menisci, lie inside the joint, providing further stability and shock absorption.

All these structures work together to enable the knee to move smoothly and painlessly throughout everyday movement, whether bending to pick up the family cat or going for a run.

Causes of knee pain

Two major causes of knee pain are acute injury and osteoarthritis.

Ligaments such as the ACL and PCL can be stressed and torn when a shear force occurs between the femur and tibia. ACL injuries often occur when athletes land awkwardly on the knee or quickly pivot on a planted foot. Depending on the severity of the injury, these patients may undergo physical therapy, or they may require surgery for repair or replacement.

PCL injuries are less common. They occur when the tibia experiences a posterior or backward force. This type of injury is common in car accidents when the knee hits the dashboard, or when patients fall forward when walking up stairs.

The menisci can also experience degeneration and tearing from shear and rotary forces, especially during weight-bearing activities. These types of injuries often require rehabilitation through physical therapy or surgery.

Knee pain can also result from injury or overuse of the muscles and tendons surrounding the knee, including the quadriceps, hamstrings and patella tendon.

Both injuries to and overuse of the knee can lead to degenerative changes in the joint surfaces, known as osteoarthritis. Osteoarthritis is a progressive disease that can lead to pain, swelling and stiffness. This disease affects the knees of over 300 million people worldwide, most often those 50 years of age and up. American adults have a 40% chance of developing osteoarthritis that affects their daily lives, with the knee being the most commonly affected joint.

Age is also a factor in knee pain. The structure and function of your joints change as you age. Cartilage starts to break down, your body produces less synovial fluid to lubricate your joints, and muscle strength and flexibility decrease. This can lead to painful, restricted movement in the joint.

Risk factors

There are some risk factors for knee osteoarthritis that you cannot control, such as genetics, age, sex and your history of prior injuries.

Fortunately, there are several risk factors you can control that can predispose you to knee pain and osteoarthritis specifically. The first is excessive weight. Based on studies between 2017 and 2020, nearly 42% of all adult Americans are obese. This obesity is a significant risk factor for diabetes and osteoarthritis and can also play a role in other knee injuries.

A lack of physical activity is another risk, with 1 in 5 U.S. adults reporting that they’re inactive outside of work duties. This can result in less muscular support for the knee and more pressure on the joint itself.

An inflammatory diet also adds to the risk of knee pain from osteoarthritis. Research shows that the average American diet, often high in sugar and fat and low in fiber, can lead to changes to the gut microbiome that contribute to osteoarthritis pain and inflammation.

Preventing knee pain

Increasing physical activity is one of the key elements to preventing knee pain. Often physical therapy intervention for patients with knee osteoarthritis focuses on strengthening the knee to decrease pain and support the joint during movement.

The U.S. Department of Health and Human Services recommends that adults spend at least 150 to 300 minutes per week on moderate-intensity, or 75 to 150 minutes per week on vigorous-intensity aerobic physical activity. These guidelines do not change for adults who already have osteoarthritis, although their exercise may require less weight-bearing activities, such as swimming, biking or walking.

The agency also recommends that all adults do some form of resistance training at least two or more days a week. Adults with knee osteoarthritis particularly benefit from quadriceps-strengthening exercises, such as straight leg raises.

Treatments for knee pain

Conservative treatment of knee pain includes anti-inflammatory and pain medications and physical therapy.

Medical treatment for knee osteoarthritis may include cortisone injections to decrease inflammation or hyaluronic acid injections, which help lubricate the joint. The relief from these interventions is often temporary, as they do not stop the progression of the disease. But they can delay the need for surgery by one to three years on average, depending on the number of injections.

Physical therapy is generally a longer-lasting treatment option for knee pain. Physical therapy treatment leads to more sustained pain reduction and functional improvements when compared with cortisone injections treatment and some meniscal repairs.

Surgical interventions for knee pain include the repair, replacement or removal of the ACL, PCL, menisci or cartilage. When more conservative approaches fail, patients with osteoarthritis may benefit from a partial or total knee replacement to allow more pain-free movement. In these procedures, one or both sides of the knee joint are replaced by either plastic or metal components. Afterward, patients attend physical therapy to aid in the return of range of motion.

Although there are risks with any surgery, most patients who undergo knee replacement benefit from decreased pain and increased function, with 90% of all replacements lasting more than 15 years. But not all patients are candidates for such surgeries, as a successful outcome depends on the patient’s overall health and well-being.

New treatments on the horizon

New developments for knee osteoarthritis are focused on less invasive therapies. Recently, the U.S. Food and Drug Administration approved a new implant that acts as a shock absorber. This requires a much simpler procedure than a total knee replacement.

Other promising interventions include knee embolization, a procedure in which tiny particles are injected into the arteries near the knee to decrease blood flow to the area and reduce inflammation near the joint. Researchers are also looking into injectable solutions derived from human bodies, such as plasma-rich protein and fat cells, to decrease inflammation and pain from osteoarthritis. Human stem cells and their growth factors also show potential in treating knee osteoarthritis by potentially improving muscle atrophy and repairing cartilage.

Further research is needed on these novel interventions. However, any intervention that holds promise to stop or delay osteoarthritis is certainly encouraging for the millions of people afflicted with this disease.

Angie Brown, Clinical Associate Professor of Physical Therapy, Quinnipiac University

This article is republished from The Conversation under a Creative Commons license. Read the original article.