Tag: sleep deprivation

How to get back in sync with your body’s need for sleep . . .

If you are like many people, the shift in time and “springing our clocks forward” with the passing of day light savings time arrived with a loss of an hour of sleep, a decrease in energy, forgetting important meetings you had planned to attend and the inconvenience of having your day hit by an unexpected “detour.”

More than a simple inconvenience, the consequences of inadequate sleep are very damaging to you as adequate sleep is essential for you to regulate numerous hormones in your body, like testosterone, estrogen, melatonin, leptin and ghrelin that help you to lose weight.^1,2 Insufficient sleep also increases your risk for many mental health problems like depression and cognitive problems like ADHD.³

Getting sufficient sleep is also important for you to minimize the damaging effects of stress, support your brain’s detoxification system and repair your body. Making sure that you get adequate sleep will also reduce your risk for many types of cancer, like prostate cancer (i.e., melatonin is a very powerful antioxidant).

Before I talk about simple strategies to help you improve your sleep, there is no “magic” number of hours that you need. Listen to your body. Your needs for sleep will vary according to the cycles of nature (e.g., with the spring season now beginning and the summer approaching the days are longer and there is more sunlight; in the fall and winter the days are shorter and there is less sunlight) because your sleep and wake cycles are regulated primarily by your exposure to external cues that influence your circadian rhythm and your lifestyle.⁴

Exposure to sunlight during the day (or high lux artificial lights) suppresses your secretion of melatonin and helps to reset your circadian rhythm. More than practicing sensible sun light exposure, having good sleep hygiene is important. So if you have tried different approaches and still experience problems getting back in sync with your body’s needs for sleep or wake up in the middle of the night, follow my simple recommendations below:

The most effective and simplest strategy to improve your quality of sleep is going to bed at the same time each evening and waking up at the same time every morning.
You also want to develop a night time ritual to help you transition into sleep. Try reading or meditating (e.g., Mindfulness Meditation or Loving Kindness Meditation) an hour before you go to bed.
To help you sleep more easily, it is also important to avoid certain stimuli and avoid drinking or eating within 3 hours of your bed time. Eating before you sleep can interfere with restful sleep as your body is still digesting food.
As a rule of thumb, you also want to dim the lights in your room or house 2 hours before bed time to help your body produce more melatonin. Instead, keep a Himalayan salt lamp in your bedroom as the amber lighting will help to increase your melatonin levels and help to purify the air to help you breath more easily.
Wear a sleep mask or install black out curtains in your bedroom to keep artificial lights from interfering with your sleep.
Minimize or avoid your use of electronics like your T.V., computer or smartphone as they emit a blue spectrum light that can interfere with your body’s secretion of melaton.
If you must work and use a computer or your smartphone, use software like f.lux to reduce the interference on your computer and IPhone or EasyEyez for Android. Or wear orange or red tinted sunglasses like BluBlockers to protect you from blue spectrum lights.
Set your smartphone on “airplane mode” and unplug your Wi-Fi router at home as you will not be using the internet during your sleep and the nnEMFs produced by your phone and Wi-Fi router may interfere with your sleep. Invest in scalar energy devices such as the Airestech to help mitigate the harmful effects of nnEMFs.
Set the ambient temperature in your bedroom down to at least 68 degrees Fahrenheit or lower. Your core body temperature drops during sleep and setting your climate control higher can contribute to restless sleep.

Upon waking, take a moment to notice how you feel. If you feel refreshed and alert, make a mental note of what you did the prior night and repeat the cycle. Ideally, you will wake up without the need for an alarm. Otherwise, you need more sleep and need to adjust your schedule so that can go to bed earlier. It’s best to set your intention and go to bed by 10:00 pm and allow for eight to nine hours of sleep.

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 a free consultation.

Czeisler, CA, Klerman, EB. “Circadian and sleep-dependent regulation of hormone release in humans.” Recent Progress in Hormone Research. (1999). (54):97-132.
Van Cauter, E, Knutson, K, Leproult, R, and Spiegel, K. “The Impact of Sleep Deprivation on Hormones and Metabolism.” (2005). Medscape Neurology. (7):1.
Ilardi, S. (2010). The Depression Cure: The 6-Step Program to Beat Depression without Drugs.
Wiley, TS & Formby, B. (2001). Lights Out: Sleep, Sugar, and Survival.
Stalgis-Bilinski, KL, Boyages, J, Salisbury, EL, Dunstan, CR, Henderson, SI, and Talbot, PL. “Burning daylight: balancing vitamin D requirements with sensible sun exposure.” Medical Journal of Australia. (2011).194(7):345-8.

cravings, creativity, Miami holistic health coach, Miami psychologist, napping, rejuvenation, seista, sleep deprivation, work performance

Why a little siesta can charge you up . . .

In Psychology and Wellness

If you’re like the average American, you are probably sleep deprived. Inadequate sleep reduces your concentration, alertness, creativity and performance at work.^1,2It also makes you more prone to make mistakes, feel tired, grouchy, and increases your cravings for sweet and fatty foods.^3,4

As a nation, we value doing more and place little emphasis on taking breaks, having fun and resting. In other countries, however, working less, playing more, taking breaks and sleep are cultural norms. Fortunately, there is a cultural shift taking place that emphasizes working smarter, taking more breaks and even napping on the job! So whether or not you believe that you get adequate sleep, you probably can benefit from adding a little afternoon siesta.

An afternoon nap, or siesta, can help you to improve your mood, alertness, vigor and be your mini vacation to relax and feel rejuvenated.^5,6 It will help you be less prone to mistakes and increase your creativity as well as your job performance.^7,8

In order to reap all of these health promoting benefits, just keep these simple guidelines in mind. Take brief naps (i.e. 10 – 30 mins) early in the afternoon (i.e., no later than 3:00 pm) to feel recharged and avoid sleep inertia (i.e., feeling groggy and possibly experiencing insomnia). And please remember to take your nap in a dark room, laying down and free of any distractions or potential interruptions.

To your success and health,

Dr. Sandoval

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

Thomas, M, Sing, H, Belenky, G, Holcomb, H, Mayberg, H, Dannals, R, et al. “Neural basis of alertness and cognitive performance impairments during sleepiness. I. Effects of 24 h of sleep deprivation on waking human regional brain activity.” Journal of Sleep Research. (2000). 9 (4) 335-352.
Van Dongen, HPA, Maislin, G, Mullington, JM, and Dinges, DF. “The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology from Chronic Sleep Restriction and Total Sleep Deprivation.” Sleep. (2003). 26 (2) 117-126.
Rosen, I, Gimotty, PA, Shea, JA, Bellini, LM “Evolution of Sleep Quantity, Sleep Deprivation, Mood Disturbances, Empathy, and Burnout among Interns.” Academic Medicine. (2006). 81 (1) 82-85.
Wiley, TS & Formby, B (2001). Lights Out: Sleep, Sugar, and Survival.
Milner, CE and Cote, KA. “Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping.” Journal of Sleep Research. (2009). 18 (2) 272-281.
Rosekind, MR, Smith, RM, Miller, DA, CO, EL, Gregory, KB, Webbon, LL, et al. “Alertness Management: strategic naps in operational settings.” Journal of Sleep Research. (1995). 4 (2) 62-66.
Mednick, SC, Drummond, SPA Boynton, GM. “Perceptual deterioration is reflected in the neural response: fMRI study between nappers and non-nappers.” Perception. (2008). 37 (7) 1086-1097.
Tietzel, AJ and Lack, LC. “The recuperative value of brief and ultra-brief naps on alertness and cognitive performance.” Journal of Sleep Research. (2002). 11 (3) 213-218.

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.

concentration difficulties, fatigue. sleep disturbances, Miami holistic health coach, Miami psychologist, mood swings

Are you in need of a Spring cleaning and detox . . .

In Psychology and Wellness

If you experience fatigue, irritability, problems concentrating or disturbances in your sleep, you may benefit from a Spring cleaning. Spring is looked upon as a season of renewal and rebirth. Likewise, your low energy, mood swings, sleep disturbances and difficulties concentrating may be indications of a buildup of toxins and need to clean-up your diet and detox.

Instead of making a shopping list and buying several vitamins and/or supplements, focus on avoiding environmental toxins that science suggests cause cancer (e.g., GMO foods, Glyphosate, second hand smoke, smoking, chlorine in pools that research shows combines with urine to form dangerous chemicals, fumes) invest in whole, organic foods that are raised without herbicides, pesticides and other synthetic chemicals that damage your health and our planet’s soils and choose to eat animals that are raised humanely and safe to eat. Not only will you keep your exposure to toxins to a minimum, you will help to build your body’s natural defenses and experience an increase in vitality, clear focus, sound sleep and sense of renewal.

You can build up your body’s defenses, support your immune and detoxification systems by ensuring that you eat adequate amounts of the foods that will give you the building blocks to create glutathione. Glutathione is an intracellular antioxidant that supports your body’s immune and detoxification systems. It is made from three amino acids: l-cysteine, l-glutamatic acid, glycine and sulfur. The sulfur in glutathione makes it act like fly trap paper, stick to toxins and safely remove them from your body.

Sulfur containing foods

Garlic
Kale
Onions
Broccoli
Water cress
Cabbage
Asparagus
Brussel sprouts

Foods containing the amino acids l-cysteine, l-glutamatic acid, glycine

Unpasteurized milk (i.e., ideally grass-fed, organic and hormone/antibiotic free)
Raw eggs (i.e., from chickens that are pasture raised)
Undenatured, cold processed whey protein
Tomatoes
Avocado
Spinach
Meats (e.g., beef, lamb, bison, chicken, turkey, wild caught, pasture raised, grass fed, wild caught)

Exercise also helps you build up glutathione. Aim to get moderate levels of exercise (i.e., 30 minutes several times a week). Stress depletes your body of glutathione so it is important that you learn to manage your levels of stress effectively. By taking these simple steps, you will reduce your exposure to environmental toxins, help build your body’s natural defenses and experience a renewed sense of vitality.

To your health and success,

Dr. Sandoval

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

sleep deprivation, depression, ADHA, Miami Psychologist.Miami holistic health coach

7 Useful Tips To Get Adequate And Restful Sleep.

In Psychology and Wellness

Clean organic food and adequate exercise together will radically improve your health, reverse many diseases and prevent several chronic health conditions. They get all the headlines on T.V. from the experts. Without adequate sleep; however, they are ineffective and potentially damaging to your health.

As a nation, Americans suffer from a severe sleep deficit. The average American sleeps under 7 hours a night. And the consequences of this accrued debt may be worse than any financial ‘cliff’ that this nation has faced!

The Importance Of Adequate Sleep

Since the discovery of and the invention of artificial sources of light, humans have progressively become more sleep deprived. The importance of sleep cannot be overstated.

Adequate sleep is essential for optimal hormone production; it also minimizes the damaging effects of stress, supports your body’s detoxification systems and repairs your body.

Your sleep and wake cycles are regulated primarily by your lifestyle and your exposure to external cues that influence your circadian rhythm. Light and darkness are the most important ‘zeitgebers’ that regulate your sleep.

Consequences Of Sleep Deprivation

Weight Gain

Inadequate sleep contributes to weight gain because hunger and satiety hormones like leptin and ghrelin stop functioning properly; you can become leptin resistant.

Affects Your Mental Health

Insufficient sleep also increases your risk for mental health problems like depression and cognitive difficulties like ADHD.

Affects Your Hormone Levels

Without enough sleep, you will produce less melatonin and excessive amounts of cortisol. Melatonin is a hormone that is secreted by your pineal gland in response to darkness.

It helps you to fall asleep more easily and stay asleep during the night. It is also a very powerful antioxidant and studies have suggested that it reduces your risk of cancers, like prostate cancer.

Exposure to sunlight during the day (or high lux artificial lights) suppresses your secretion of melatonin and helps to reset your circadian rhythm.

7 Strategic Tips To Help Improve Your Sleep

Before we talk about simple strategies to help you improve your sleep, there is no one ‘magic’ number of hours that you need. Listen to your body. Your needs for sleep will vary according to the cycles of nature (in the winter months the days are shorter, darker; in the summer months the days are longer and there is more sunlight) and your lifestyle.

As a point of reference, if you are like the average American, you ARE sleep deprived and the consequences are very damaging. Survey studies from the National Sleep Foundation indicate that 63 % of Americans do not feel that their sleep needs are being satisfied (the reported average number of hours of sleep being under 7 hours).1

In addition to sensible sunlight exposure, practicing good sleep hygiene is important. Use the following simple recommendations to promote sleep:
1. Stick To A Consistent Sleep-Wake Schedule

The most effective and simplest strategy to improve your quality of sleep is going to bed at the same time each evening and waking up at the same time every morning.

2. Make Time For Relaxing Activities

You also want to develop a night time ritual to help you transition into sleep. Try reading, listening to relaxing music or practicing a relaxation exercise like meditation an hour before you go to bed.
3. Take A Warm Bath

You may also want to soak in an Epsom salt bath to help you relax. Try adding 2 cups of Epsom salt and a few drops of an essential oil like lavender. Soak in the tub for 20 to 30 minutes.

4. Avoid Eating/Drinking Before Bedtime

To help you sleep more easily, it is also important to avoid certain stimuli and avoid drinking or eating within 3 hours of your bedtime. Eating before you sleep can interfere with restful sleep as your body is still digesting food.

5. Dim The Lights Ahead Of Your Bedtime

As a rule of thumb, you also want to dim the lights in your room or house 2 hours before bed time to help your body produce more melatonin.

6. Power Down Your Digital Devices

Minimize or avoid your use of electronics like your TV, computer or smartphone as they emit a blue spectrum light that can interfere with your body’s secretion of melatonin.

If you must work and use a computer or your smartphone, use software like f.lux to reduce the interference on your computer and IPhone or EasyEyez for Android.

7. Maintain A Consistent Room Temperature Overnight

Set the ambient temperature in your bedroom down to at least 70 degrees Fahrenheit or lower (60 to 66 degrees is ideal). Your core body temperature drops during sleep and setting your climate control higher can contribute to restless sleep.

Upon waking, take a moment to notice how you feel. If you feel refreshed and alert, make a mental note of what you did the prior night and repeat the cycle.

Ideally, you will wake up without the need for an alarm. Otherwise, you need more sleep and need to adjust your schedule so that can go to bed earlier. It is best to set your intention and go to bed by 10:00 pm and allow for eight to nine hours of sleep.

References
1. Annual Sleep in America Poll Exploring Connections with Communications Technology Use and Sleep, National Sleep Foundation.

Genetic Cost of Lost Sleep

In Media & News

Previous studies report that metabolism is negatively affected by sleep loss, with sleep loss linked to an increased risk of obesity and type-2 diabetes. Jonathan Cedernaes, from Uppsala University (Sweden), and colleagues studied 15 healthy normal-weight men who on two separate occasions came to the lab for almost 2-night long stays. During the second night the participants slept as usual (over 8 hours) in one of the two sessions, while they were kept awake in the other of these sessions, but in random order. To minimize the influence of various environmental factors, light conditions, food intake and activity levels in the lab were strictly controlled and the participants were bed-restricted when they were kept awake. Following the second night on both occasions that the men were studied, small tissue samples were taken from the superficial fat on the stomach, and from the muscle on the thigh – two kinds of tissues that are important for regulating metabolism and controlling blood sugar levels. Blood samples were also taken before and after the participants had consumed a sugar solution to test their insulin sensitivity, a practice commonly done to exclude the presence of diabetes or a metabolic state called impaired insulin sensitivity, which can precede type-2 diabetes. Molecular analyses of the collected tissue samples showed that the regulation and activity of clock genes was altered after one night of sleep loss. The activity of genes is regulated by a mechanism called epigenetics. This involves chemical alterations to the DNA molecule such as methyl groups – a process called methylation – which regulates how the genes are switched on or off. The researchers found that clock genes had increased numbers of such DNA marks after sleep loss. They also found that the expression of the genes, which is indicative of how much of the genes’ product is made, was altered. The study authors report that: “Our findings demonstrate that a single night of wakefulness can alter the epigenetic and transcriptional profile of core circadian clock genes in key metabolic tissues.”