Tag: sleep

mitochondria melatonin sleep sensible sun light exposure Miami psychologist Miami holistic health coach

How to rekindle the fire that burns inside . . .

You are fundamentally an energetic being and you respond to your environment.  Every cell in your body has organelles known as mitochondria that extract nutrients from the foods that you eat and make energy though a biochemical process known as cellular respiration.  These energy “power plants” are more accurately defined as ancient microbes that have coevolved with us and are constantly scanning our environment.  They are very abundant in energy demanding organs like your brain, heart, eyes and sex organs.

Besides the foods that you eat, your cells respond to the lights that you surround yourself with every day.  Sunlight is the most effective and powerful way to enhance your mitochondrias’ function.   In his paper, The 4th Phase of Water, Dr. Gerald Pollack explains that this photoelectric effect occurs when light is absorbed by water in our cells. This effect changes the structure of water and creates Exclusion Zones (EZs) or areas of charged water (H3O2 instead of H20).  This negative charge increases the mitochondrial membrane potential and improves mitochondrial function.  Think of this negative charge as stored energy.  Essentially, your skins melanin (the archetypal pigment molecule) can provide up to 90% of the cell’s energy needs through capturing and converting sunlight into chemical energy (specifically, disassociating and reforming H20).1,2  Stated simply, sunlight produces a beneficial negative charge inside your cells and activates your mitochondria.

In addition to optimizing your mitochondria by practicing sensible sun exposure (or alternatively, using high lux lamps which confer many health benefits), you’ll want to avoid and reduce your exposure to blue spectrum lights from electronic devices like your T.V., LED light bulbs, smartphone and computer, which unlike the  sun do not emit red and orange hues to counter balance the blue spectrum frequencies that suppress your melatonin production and also are a source of nnEMFs.   With many cities rolling out 5G cell phone towers, you’ll also want to cut your use of Wi-Fi to an absolute minimum as it contributes to and worsens  autoimmunity  (I am living proof that reducing and shielding yourself improves autoimmunity as I am fully able and functional and was diagnosed with M.S. 20 years ago and have used several technologies and methods to ground myself for many years.),   mitochondrial dysfunction, damages your DNA  and alters your VGCCs (Voltage Gated Calcium Channels; allowing more calcium ions into your cell membranes which increases oxidative stress), thereby increasing your likelihood of developing many cancers, mental health conditions like anxiety or depression and neurological diseases.

Instead, swap your LED lights for older incandescent light bulbs, install applications like f.lux or twilight on your smart phone if you must do anything with your phone after sunset , use Ethernet cables to connect  your computer to hi-speed internet services, wear amber/orange tinted blue blocking glasses and invest in an Aires Tech or a Safe Sleeve case for your phone and use some red lights (PBM, photobiomodulation) like a Joovv panel or Vielight intranasal device (I’ve been using my Joovv and Vielight 655 with great success).  Therabulb is a low cost red and rear infrared light bulb that is very effective as well. It’s a great option for targeted, precision treatment of a problem area (e.g., knee pain, shoulder pain).

Studies using photobiomodulation with M.S. patients in Brazil, Poland and at the University of Wisconsin have shown promising results.  PBM also has many years of clinical research in the treatment of bone fractures and has been a saving grace in my recovery from the femur fracture I experienced on January 27th 2019 while training for the bike MS in Key Largo, Florida. Similarly,  low level laser therapy lamps  help to improve your blood circulation,  activates your adenosine triphosphate (ATP) (your cells energy or fuel currency) , reduces pain and releases  nitric oxide.3  

As an energetic being, you must obey the first law of physics.  By enriching your environment with the right light exposure while reducing your toxisick lights, you’ll stroke the fire that burns inside (i.e., your mitochondria) and recapture your zest for life.

To your health and success,

Dr. Sandoval

 

  1. Mathewson, I. “Did human hairlessness allow natural photobiomodulation 2 million years ago and enable photobiomodulation therapy today? This can explain the rapid expansion of our genus’s brain.” Medical Hypotheses. 2015 May;84(5):421-8. doi: 10.1016.
  2. Herrera AS, Del C A Esparza M, Md Ashraf G, Zamyatnin AA, Aliev “Beyond mitochondria, what would be the energy source of the cell?” Central Nervous System Agents in Medicinal Chemistry. 2015;15(1):32-41.
  3. Pinar Avci, MD, Asheesh Gupta, PhD, Magesh Sadasivam, MTech, Daniela Vecchio, PhD, Zeev Pam, MD, Nadav Pam, MD, and Michael R Hamblin, PhD. “Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring.Seminars in Cutaneous Medicine and Surgery. 2013 March; 32(1): 41–52.
A woman in bed taking advantage of the healing power of sleep

The Healing Power of Sleep: How a Good Night’s Rest Boosts Mental Health

Sleep is essential for overall well-being, affecting both physical and mental health. Yet, many people underestimate its importance, leading to widespread sleep deprivation and related health issues. Let’s discuss the healing power of sleep and how a good night’s rest significantly boosts mental health.

Understanding the Basics of Sleep

Sleep is a complex biological process that helps the body and mind recover from the day’s activities. It is divided into several stages, each serving a unique purpose. These stages include light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Each stage is vital for different aspects of mental and physical recovery.

During deep sleep, the body repairs muscles and tissues, boosts immune function, and builds up energy for the next day. REM sleep, on the other hand, is crucial for cognitive functions such as memory, learning, and emotional regulation. Understanding these basics helps to appreciate the profound power of sleep.

The Connection Between Sleep and Mental Health

Mental health and sleep are closely connected. Poor sleep is both a cause and a consequence of mental health problems. Chronic sleep deprivation can lead to conditions like anxiety, depression, and stress. Conversely, those suffering from these conditions often experience disrupted sleep patterns, creating a vicious cycle that is hard to break.

Sleep impacts mental health through various mechanisms. For instance, sleep helps regulate mood by maintaining a balance of neurotransmitters and hormones. When sleep is disrupted, this balance is thrown off, leading to mood swings, irritability, and heightened emotional sensitivity. Thus, the healing power of sleep is evident in its role in stabilizing emotions and mood.

Sleep and Stress Reduction

Stress is a common issue that many people face daily, and sleep is very important in managing it. When well-rested, the body is better equipped to handle stress. During sleep, the body reduces levels of cortisol, the stress hormone, and repairs the damage caused by stress.

Quality sleep also promotes relaxation and helps to clear the mind, providing a fresh perspective on problems and challenges. Those struggling with mental health issues might have many difficulties getting proper rest, which causes a lot of anxiety.  Here, professional help can be invaluable, and one example of a superb mental health treatment facility for those in need is immersion recovery center. They offer comprehensive treatment programs addressing mental health conditions that significantly impact sleep quality. Cottonwood Springs specializes in treatments for anxiety, depression, PTSD, and more. Their holistic approach ensures better overall well-being and underscores the healing power of sleep in reducing stress and improving mental clarity.

The Impact of Sleep on Cognitive Function

Good sleep is essential for cognitive functions such as attention, memory, and problem-solving. During sleep, the brain consolidates memories, processes information, and clears out toxins that accumulate during the day. This process is vital for learning and retaining new information. Without proper sleep, the brain struggles to absorb and recall information effectively, leading to forgetfulness and impaired learning capabilities.

Sleep also enhances creativity and decision-making. Lack of sleep impairs judgment, makes it difficult to concentrate, and slows down reaction times. This is why adequate sleep is crucial for tasks that require sharp mental insight and quick thinking. Studies have shown that individuals who get sufficient sleep are better at problem-solving and making complex decisions. Therefore, the power of sleep extends to improving cognitive function and overall brain health.

How Sleep Affects Emotional Regulation

One of the most significant benefits of sleep is its role in emotional regulation. During REM sleep, the brain processes emotions, which helps cope with stress and maintain a balanced mood. Lack of sleep disrupts this process, making it harder to manage emotions and leading to increased anxiety and irritability. Additionally, chronic sleep deprivation is linked to mood disorders such as depression and anxiety.

Research has shown that sleep deprivation affects the amygdala, the part of the brain responsible for emotional responses. When sleep-deprived, the amygdala becomes more reactive, causing exaggerated emotional responses to stressors. This heightened reactivity can lead to unnecessary conflicts and difficulties in personal and professional relationships. Therefore, ensuring a good night’s rest is crucial for emotional stability and resilience, as it helps maintain a calm and balanced demeanor.

Strategies for Improving Sleep Quality

To harness the healing power of sleep, it is essential to adopt good sleep hygiene practices. Here are some strategies to improve sleep quality:

  • Establish a Regular Sleep Schedule—Going to bed and waking up at the same time every day helps regulate the body’s internal clock. Consistency in sleep patterns makes it easier to fall asleep and wake up naturally.
  • Create a Restful Environment—A quiet, dark, and cool bedroom promotes better sleep. Consider using earplugs, blackout curtains, or white noise machines to block out disturbances.
  • Limit Exposure to Screens Before Bed—The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Limiting screen time an hour before bed can help improve sleep quality.
  • Avoid Stimulants—Caffeine and nicotine are stimulants that can disrupt sleep. Avoid consuming them late afternoon and evening to ensure they do not affect your ability to fall asleep.

 

  • Practice Relaxation Techniques—Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm the mind and prepare the body for sleep. Incorporating these practices into your bedtime routine can promote a more restful night.
  • Limit Naps—While napping can be beneficial, long or irregular naps can negatively affect nighttime sleep. If you need to nap, try to keep it short (20-30 minutes) and earlier in the day.

Embrace the Healing Power of Sleep

The healing power of sleep is undeniable. It plays a vital role in maintaining mental health, cognitive function, and emotional regulation. You can significantly enhance your mental well-being by prioritizing good sleep hygiene and ensuring a restful night’s sleep. Remember, a good night’s rest is not a luxury but a necessity for a healthy mind and body.

 

blood oxygenation, blood viscosity, cardiovascular disease, cortisol, earthing, exercise recovery, grounding, immune system, Miami holistic health coach, Miami psychologist, negative ions, pain, sleep, stress,

Why reconnecting with the earth is good for you . . .

If you’re like most people, you spent part of
your Labor Day relaxing and spending time with your family and friends.  You’ll probably also spent a good amount of this time outdoors either at a beach, park, or backyard cooking and celebrating your day off from work.  Spending time with your family and friends is undoubtedly good for your mind, body and soul.  Beyond these social aspects though, the time outdoors with nature has the added benefits of reconnecting your body with the Earth.

Laying on the beach, walking barefoot on the grass, dirt or sand allows your body to make contact with the electrons and negative ions that are produced by our planet.  Modern research has found that making contact with the Earth (sand, grass, dirt, concrete) has several health promoting qualities.

“Earthing” (the term used to describe walking barefoot or making contact with the Earth) allows the electrons and negative ions that are naturally emitted by our planet to transfer into your body.   The transference of these electrons and negative ions into your body has numerous healing effects.

Research has found that the electrons and negative ions that are transferred to your body neutralize and scavenge free radicals (i.e., they act as antioxidants) thereby enhancing your immune system.1    Studies have also found that “Earthing” can improve and normalize your sleep, circadian rhythms, blood oxygenation and heart rate variability as well as reduce levels of stress, cortisol, pain, blood viscosity and inflammation.2,3,4,5  So not only will you feel calmer but you will also recover more quickly from exercise and lower your risk for cardiovascular disease.6,7

The simplest way to make sure you are receiving the electrons and negative ions from the Earth is to walk barefoot outside.   Aim to do so whenever you have the opportunity.   Doing so every day for 30 to 45 minutes will help you take advantage of the most abundant and free source of healing energy available.  And if you cannot make it a part of your daily practice, you can also use modern technologies and foot wear that can confer many of the same health benefits.

To your health and success,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule an initial consultation.

  1. Chevalier, G, Sinatra, ST, Oschman, JL, Sokal, K and and Sokal, P. “Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons” Journal of Environmental and Public Health. (2012) 2012: 291541. doi:  10.1155/2012/291541.
  2. Clinton, O., Sinatra, S. T., & Zucker, M. (2010). Earthing: The Most Important Health Discovery Ever?
  3. Ghal, M and Teplitz, D.  “The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress” Journal of Alternative and Complimentary Medicine. (2004) 10, (5) 767–776.
  1. Chevalier, G and Sinatra, ST. “Emotional Stress, Heart Rate Variability, Grounding, and Improved Autonomic Tone: Clinical Applications” Integrative Medicine.  (2011) 10 (3) 16-21.
  1. Chevalier, G. “Changes in Pulse Rate, Respiratory
    Rate, Blood Oxygenation, Perfusion Index, Skin Conductance, and Their Variability Induced During and After Grounding Human Subjects for 40 Minutes” Journal of Alternative and Complimentary Medicine. (2010) 16, (1) 81-87.
  1. Chevalier, G, Sinatra, ST, Oschman, JL, and Delany, RM. 4 “Earthing (Grounding) the Human Body Reduces Blood Viscosity—a Major Factor in Cardiovascular Disease” Journal of Alternative and Complimentary Medicine. (2013) 19, (2) 102-110.
  1. Brown, D, Chevalier, G and Hill, M. “Pilot Study on the  Effect of Grounding on Delayed-Onset Muscle Soreness” Journal of Alternative and Complimentary Medicine. (2010) 16, (3) 265-273.

The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention.  Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.