Deeper Sleep How to improve your sleep and get the vitality you desire

Transcription

1 7 Secrets to Deeper Sleep How to improve your sleep and get the vitality you desire A Publication of Joshua Rosenthal, MD

2 About the Author Joshua Rosenthal, MD is a practicing physician in Huntington, N.Y. He is dual board certified in Otolaryngology, Head and Neck Surgery as well as Sleep Medicine. He has a specialized practice consisting of thyroid/parathyroid surgery, minimally invasive office based sinus surgery, and medical and surgical management of sleep disorders. By Joshua Rosenthal, MD Copyright 2015 All Rights Reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise without the written permission of the publisher. Publisher: Innovative Otolaryngology, PC DISCLAIMER The information is presented for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure such conditions. The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified healthcare professional. Therefore, this information is not intended as medical advice, but rather a sharing of knowledge and information based on research and experience. Innovative Otolaryngology, PC and Dr. Rosenthal encourage you to make your own health care decisions based on your judgment and research in partnership with your qualified healthcare professional. Innovative Otolaryngology, PC is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for website owners/webmasters to earn advertising fees by advertising and linking to amazon.com

3 Table of Contents 1. Track 2. Light 3. Dark 4. Breathe 5. Vitamin D 6. Magnesium 7. Mindfulness

4 1. Track but don t go overboard: While tracking something everyday can raise cortisol and destroy sleep, checking in every few weeks can demonstrate which way you are trending. The best estimate of sleep is really by brain waves (EEG) but there aren t any good consumer products currently available. Instead, you ll have to rely on indirect estimates of sleep quality. Beware of motion only sleep trackers which are not really giving you sleep staging information. The Resmed S+ and Basis Peak below are more helpful than most. You can t improve what you can t measure.

5 2. Let there be light: Thanks to doctors recommendations to avoid skin cancer risks, we are out of the sun as a society. While sun can pose dangers for some, many of us are missing the benefits of natural sunlight on our health and circadian rhythms. A healthy dose of natural sunlight (even on a cloudy day) between 8AM to 11AM can charge your body and reset your clock. Even five minutes may help if that s all you can get, but shoot for ½ to 1 hour. Those who suffer from Seasonal Affect Disorder and can t get natural sunlight can benefit from a light box in the morning. We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light. - Plato

6 3. Sleep in total darkness: We often fail to realize the amount of extra artificial light in our lives. Darkness is required for your body to make Melatonin, a very important chemical messenger of sleep. Tape over small electronic lights, turnover your alarm clock (or get rid of it), and purchase real blackout blinds for your windows. If your situation won t allow, wear a sleep mask and work to find the darkest possible environment possible for your sleep. The biggest sleep disruptor most people have is the excessive blue light emitting screens. Try blue blocking glasses to limit the disturbing blue light that comes from your smartphone, tablet and other devices. Download f.lux on your computer. What makes night within us may leave stars. - Victor Hugo

7 4. Breathe easy heed the snoring warning: Open nasal passages promote a good night sleep. Ever remember having trouble falling asleep with a stuffy nose? While a good physical examination is required to identify how to properly optimize the nasal airway, there are some helpful products for common anatomical problems. Treating allergies and maximizing your nasal airway are important to regain quality sleep. Remember that some people s snoring and unusual breathing patterns at night are a sign of a sleep disorder such as Sleep Apnea and require medical attention. Laugh and the world laughs with you, snore and you sleep alone. - Anthony Burgess

8 5. Vitamin D another light story: The failure of getting natural sunlight is leading to significantly low Vitamin D levels in this country. Discuss with your doctor your level and recommendations about where it should be according the Vitamin D Council. There are Vitamin D receptors in the brain that are part of the mechanics of getting into appropriate stages of sleep. Thus, taking a high quality Vitamin D supplement may help if you are sun-deprived like the rest of us. Generally, 5000 IU per day of D3 is a good starting dose, but this should be discussed with your medical physician before starting. You have to find what sparks a light in you so that you in your own way can illuminate the world. - Oprah Winfrey

9 6. Magnesium go take a bath: Half of Americans are deficient in this important mineral, which helps relaxation and sleep. Magnesium is a cofactor in over 300 reactions in your body! This is why an internet search of magnesium deficiency symptoms will likely bring you to at least one familiar complaint. Limiting coffee, alcohol, and sugar intake can help decrease magnesium wasting. There are many forms of magnesium supplements, many of which are poorly absorbed and can lead to unhappy bowel habits. Most will benefit from mg total daily, check with your physician. A warm bath at night with some Epsom Salts is a helpful way to improve your sleep. I love sleep. My life has a tendency to fall apart when I m awake, you know? - Ernest Hemingway

10 7. Mindfulness it s not the woo: Cortisol opposes the formation of melatonin, your brain s sleep chemical. Our perpetually high stress levels are not helping our sleep. Research has shown that meditation reduces our cortisol levels. Incorporate a mindfulness practice into your life, you won t regret it! Start some meditation, join a yoga club, practice Tai Chi, increase awareness with Qigong, or just sit quietly in nature. Anything is a step in the right direction. Start with a DVD at home to experiment and then try to find a community of like-minded people. If you want to conquer the anxiety of life, live in the moment, live in the breath. - Amit Ray

11 If you are unable to achieve the vitality you want, prioritize your sleep. If your problems seem unresponsive to the changes you have been making, Dr. Joshua Rosenthal can help. Please schedule an appointment for a thorough history and physical examination. If you are unable to be seen in consultation, he may still be able to provide sleep coaching to help you find the rest and repair that your body has been asking for. Contact Dr. Rosenthal Today A Publication of Joshua Rosenthal, MD