How many times does your health care provider ask how your sleep is? Sleep is one of the five basic pillars of health. When it is altered or lacking, there are many possible outcomes that aren’t very appealing.
The risk factors in cancer are increased with inadequate sleep.The risk of colorectal cancer has an increased odds ratio of 1.29. The risk of prostate cancer has an increased odds ratio of 1.43, and the World Health Organization has declared shift work to be a probable carcinogen.
Short sleep duration and fragmentation predicts increased both systolic and diastolic blood pressure. Elevated blood pressure shows dips during times of adequate healthy sleep.
When it comes to cardiovascular disease, it’s seen that inflammatory markers consistent with initiating heart disease are elevated with sleep depravation.
The fewer the hours of sleep, the greater the BMI and reported cardiovascular disease. As little as thirty minutes of sleep can have a substantial impact on clinical well being.
Leptins, which are what we call satiety hormones are decreased in sleep deprivation. Ghrelin, the hunger hormone is increased in sleep deprivation, and motivation to exercise decreases. Sleep deprived individuals consume more calories than those who get adequate sleep.
Among the conditions seen with inadequate sleep are: Anxiety, Defiance, Depression, Destructibility, Easily frustrated, Irritable, Poor attention span, Poor motivation, Poor organizational skills, and the biggie is that of increased pain.
When it comes to pain, this is a major cause of sleep deprivation. Unfortunately, the less refreshing the sleep, the more the pain increases. Because of this, many drugs are dispensed to deal with this. Both pain reducing drugs and sleep inducing drugs are resorted to.
Some of the best methods of improving sleep involve non medication as well as natural substances like magnesium which assists in natural relaxation. Deep breathing prior to bed time, progressive muscle relaxation, and visualization can help shift from sympathetic fight or flight nerve response to that of parasympathetic calming nerve response. A good work out is beneficial to your health, but not the best thing to do prior to winding down to sleep. I know I can get a second wind and not sleep if I work out too late.
Creating a healthy sleep schedule is important if you suffer sleep problems. Make a point of going to bed and waking at the same time every day regardless of work days or days off. Identify the ideal number of hours of sleep your body requires and stick to that. Create the proper environment to sleep without interruptions. Your bedroom should be dark, quiet, cooler than 65 degrees and free of pets. Avoid having work stations in your bedroom with no clock or other devices visible. Your bed needs to be clean and comfortable. Silence your cell phone if it’s in the bedroom so you won’t be disturbed by incoming texts. If at all possible, leave it in another room.
Obstructive sleep apnea (OSA) is a major concern which affects many people. The use of the CPAP (constant positive airway pressure) machine insures air into the lungs. Unfortunately this is a mechanical device which can limit the restful sleep for the wearer, as well as their spouse. The major concern with OSA involves increased risk of stroke or heart attack.
Among the treatments available for OSA, devices that bring the jaw forward or hold the tongue in place can also be a problem for getting refreshing sleep. What’s commonly seen in OSA is an enlarged tongue and swollen tissues of the throat. The most appropriate treatment that I’ve seen involves addressing what I call subclinical Beri Beri.
Beri Beri is the name given to a condition of thiamin deficiency. In this condition there’s a muscular weakness which accompanies enlarged flabby muscles. This is commonly seen with heart enlargement when valves fail to seat as they should. Many times we see where a person is scheduled for cardiac surgery for faulty heart valves.
If the weakness of muscles involves muscle tone of the jaw and throat, these devices are just a crutch, but not producing lasting change. In this case, the only way OSA is cared for is if the device is used constantly. If the tongue enlarges from thiamin deficiency, it can be part of the problem, falling back into the throat upon going to sleep.
I’ve seen improvement using whole food B vitamins that emphasize on the thiamin along with the co-factors which make it work on the muscle and nerves that control them. The Standard Process Cataplex B has been my go-to when it comes to sleep apnea.
The risk factors in cancer are increased with inadequate sleep.The risk of colorectal cancer has an increased odds ratio of 1.29. The risk of prostate cancer has an increased odds ratio of 1.43, and the World Health Organization has declared shift work to be a probable carcinogen.
Short sleep duration and fragmentation predicts increased both systolic and diastolic blood pressure. Elevated blood pressure shows dips during times of adequate healthy sleep.
When it comes to cardiovascular disease, it’s seen that inflammatory markers consistent with initiating heart disease are elevated with sleep depravation.
The fewer the hours of sleep, the greater the BMI and reported cardiovascular disease. As little as thirty minutes of sleep can have a substantial impact on clinical well being.
Leptins, which are what we call satiety hormones are decreased in sleep deprivation. Ghrelin, the hunger hormone is increased in sleep deprivation, and motivation to exercise decreases. Sleep deprived individuals consume more calories than those who get adequate sleep.
Among the conditions seen with inadequate sleep are: Anxiety, Defiance, Depression, Destructibility, Easily frustrated, Irritable, Poor attention span, Poor motivation, Poor organizational skills, and the biggie is that of increased pain.
When it comes to pain, this is a major cause of sleep deprivation. Unfortunately, the less refreshing the sleep, the more the pain increases. Because of this, many drugs are dispensed to deal with this. Both pain reducing drugs and sleep inducing drugs are resorted to.
Some of the best methods of improving sleep involve non medication as well as natural substances like magnesium which assists in natural relaxation. Deep breathing prior to bed time, progressive muscle relaxation, and visualization can help shift from sympathetic fight or flight nerve response to that of parasympathetic calming nerve response. A good work out is beneficial to your health, but not the best thing to do prior to winding down to sleep. I know I can get a second wind and not sleep if I work out too late.
Creating a healthy sleep schedule is important if you suffer sleep problems. Make a point of going to bed and waking at the same time every day regardless of work days or days off. Identify the ideal number of hours of sleep your body requires and stick to that. Create the proper environment to sleep without interruptions. Your bedroom should be dark, quiet, cooler than 65 degrees and free of pets. Avoid having work stations in your bedroom with no clock or other devices visible. Your bed needs to be clean and comfortable. Silence your cell phone if it’s in the bedroom so you won’t be disturbed by incoming texts. If at all possible, leave it in another room.
Obstructive sleep apnea (OSA) is a major concern which affects many people. The use of the CPAP (constant positive airway pressure) machine insures air into the lungs. Unfortunately this is a mechanical device which can limit the restful sleep for the wearer, as well as their spouse. The major concern with OSA involves increased risk of stroke or heart attack.
Among the treatments available for OSA, devices that bring the jaw forward or hold the tongue in place can also be a problem for getting refreshing sleep. What’s commonly seen in OSA is an enlarged tongue and swollen tissues of the throat. The most appropriate treatment that I’ve seen involves addressing what I call subclinical Beri Beri.
Beri Beri is the name given to a condition of thiamin deficiency. In this condition there’s a muscular weakness which accompanies enlarged flabby muscles. This is commonly seen with heart enlargement when valves fail to seat as they should. Many times we see where a person is scheduled for cardiac surgery for faulty heart valves.
If the weakness of muscles involves muscle tone of the jaw and throat, these devices are just a crutch, but not producing lasting change. In this case, the only way OSA is cared for is if the device is used constantly. If the tongue enlarges from thiamin deficiency, it can be part of the problem, falling back into the throat upon going to sleep.
I’ve seen improvement using whole food B vitamins that emphasize on the thiamin along with the co-factors which make it work on the muscle and nerves that control them. The Standard Process Cataplex B has been my go-to when it comes to sleep apnea.
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