I S S U E 1 4 3 | SLEEP WELLNESS
ARE YOU A NIGHT OWL? 3 REASONS YOUR LATE NIGHT LIFESTYLE COULD BE NEGATIVELY AFFECTING YOUR HAPPINESS
PG 26
5
YOGA POSES FOR A BETTER NIGHT’S SLEEP PG 22
POWER NAPS: HELPFUL OR HARMFUL? PG 13
Sleep is the golden chain that ties health and our bodies together. - THOMAS DEKKER
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CONTRIBUTORS A d r e a n a M e n d e z , A n n Y. , D r e w B . , G a y e Newton, Gentry Shannon, Ionuț Raicea, Louisa Emhof, Luke Argue, Mălina O. R., Nathan Pipkin, Peter C., Yuko Tabasa
A WORD FROM THE EDITOR Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what’s fun and fresh. Here at Top Doctor Magazine, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices! We hope that our handpicked ideas will guide you towards selfrealization, self-improvement, and willingness to help those around you better themselves.
CONTENTS L I F E S T Y L E C O N T.
26
Are You A Night Owl? 3 Reasons Your Late Night Lifestyle Could Be Negatively Affecting Your Happiness
26
31
Skip the Gym and Sleep In:
19
Why a Lack of Sleep May Be the Thing Keeping You from Reaching Your Fitness Goals
LIFESTYLE
08
36
5 Ways to Get Better Sleep
The Art of Breathing
13
Power Naps: Helpful or Harmful?
MEDICAL NEWS
19
A Holistic Approach to
41
Dentistry: An Interview with Dr. Yasmin N. Chebbi
The Better You Sleep, the Better Your Late-Night Snack Choices May Become
22
5 Yoga Poses for a Better Night’s Sleep
22
36
41
31
the
8
actions,
they
often
throw
around phrases such as, it’s become second nature to me – almost like breathing. But, little do they know,
just because breathing is habitual
doesn’t mean they’re doing it correctly.
Although the average human takes
22,000 breaths in one day, clinical psychologist and mental health and
fitness expert, Dr. Belisa Vranich,
estimates that 9.5 out of 10 people do it incorrectly.
From birth through roughly age five,
children are horizontal breathers – pulling air through their nose and
into their lungs and engaging their
diaphragm, which causes their belly to expand as they inhale and collapse
when they exhale. At some point after this, whether because of stress or the social pressures of having a flat
stomach, nearly everyone switches to vertical breathing. This type of breathing disregards the diaphragm,
relying on shallow breaths from the
chest instead.
Are you wondering if you’re a part of the 5% that breathes correctly? Place
WORDS BY GENTRY SHANNON
of
BREATHING
A R T
W
hen people talk about habitual
one hand on your chest, the other on your stomach. Inhale in for six seconds, and exhale for six, taking note of how
each hand moves. If your shoulders and the hand on your chest rise toward
your chin with the inhale and the hand
on your stomach caves in a bit, falling back toward your spine, there’s bad
news: you’re a vertical breather.
WHY DOES PROPER BREATHING MATTER? Maybe you do breathe vertically. So do 95% of other people! You might think, big deal! Well, it turns out, it actually is. Poor breathing habits have been linked to high blood pressure, back pain and increased stress
levels.
Conversely,
the
positive mental and physiological effects of proper breathing are well established, forming the basis for practices such as Pranayama yoga and leading physicians to create entire exercises designed to correctly regulate breathing. The harmful effects of unnatural breathing patterns are especially
apparent in people with acute
system. In one study, scientists dis-
breathing
covered that mice stayed calm in
difficulties.
The
fear
arising from any inability to breathe
high-pressure situations so long as
correctly often triggers a panic
certain neurons were silenced, main-
attack, increasing the rate and
taining normal breathing patterns
irregularity of breathing, which in
and thus failing to trigger a panic re-
turn causes more fear. This harmful
sponse in the brain.
cycle can have disastrous effects on mental health. Studies indicate that some 60% of people with chronic obstructive
pulmonary
disease
suffer from anxiety or depression.
Slow and rhythmic breathing stimulates the vagus nerve, a part of humans’ parasympathetic nervous system. The vagus nerve’s activity directly influences specific inter-
The negative consequences arising
nal organs. When active, the heart
from poor breathing are not only de-
rate slows, blood pressure drops
tectable on a psychological level but
and tightened muscles loosen. Even
also on a biological level. Scientists
the brain relaxes, causing the entire
have discovered a direct connection
body to feel calm and tranquil.
between breathing and the nervous
Top Doctor Magazine / Issue 143 / 9
HOW DO I REGULATE MY BREATHING? After exploring the centrality of breathing to the body’s overall wellbeing and the severe consequences that can follow from unhealthy breathing patterns, the question naturally arises: what are some techniques to regulate breathing
left side and then push down on your
ommend completing the five-min-
left nostril as you simultaneously
ute loop three times in one day.
release your right. Next, exhale
478 Breathing
in through your right nostril, close
through your right nostril. Breathe
The 478 technique is similar to the
it, open the left and exhale. This
365 pattern but instead requires an
cycle can be repeated for up to five
exhale twice as long as the inhale. This
minutes, always ending with an
is because the heart rate slows during
exhale out of the left nostril.
exhalation and speeds up slightly
hold your breath for seven and exhale
WHEN DO I PRACTICE BREATHING EXERCISES?
for eight. Repeat this cycle between
These techniques (and a myriad
through the nose, engage the dia-
four to eight times.
of others) can be practiced at any
phragm and expand your tummy!
Pranayama Techniques
rise, before bed to decrease heart
Pranayama is a type of breath reg-
rate and prepare for sleep, before
ulation yoga that utilizes alternate
presentations to decrease stage-
and mitigate these adverse effects? Remember to practice correct horizontal breathing during all of the following exercises: deep breaths
Cardiac Coherence: 365 Breathing An apple a day might not keep the doctor away, but some therapists suggest that daily practice of this breathing exercise can significantly decrease stress and anxiety. 365 regulates breathing through six cycles per minute, for five minutes, three times a day. Each cycle consists of a 10-second breath pattern: inhale for five seconds, exhale for five seconds. Continue this pattern for five minutes, then go about your day! For
10
maximum results, therapists rec-
during inhalation. To complete the 478 exercise, inhale for four seconds,
time – when you feel stress levels
nostril breathing, victorious breath,
fright or even as a part of your
female honeybee humming breath
morning routine.
and bellows breath to increase control over breath speed and regularity. Alternate nostril breathing improves cardiovascular and lung function, lowers heart rate and increases endurance.
So, now that you’ve learned how to breathe correctly, why regulated breathing is central to your overall health and are equipped with three types of breathing exercises, you’re well on your way to modulated
Start with a complete exhale. Then,
breathing, decreasing stress and
push down on your right nostril
improving your overall health!
with your finger. Inhale through the
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PO W ER NAPS HARMFUL or HELPFUL? WORDS BY LOUISA EMHOF
H
ave you ever been going about your day, and you hit that mid-afternoon slump? Whether it’s because you haven’t had enough caffeine to combat the exhaustion of your day or you had a pretty restless
night’s sleep the night before, a nap can be a great way to offset
your fatigue. However, if you’ve done some dabbling in the area of afternoon naps, you’ll probably already know that not all naps are created equal. Sometimes you wake up refreshed and ready to take on the rest of your day, and other times, you wake up groggy, grumpy and ready for more sleep. Thankfully, doctors and researchers have done some serious studies into why naps can have such a different impact on your day. Knowing the do’s and don’ts of napping will help you carefully plan out your next power nap to get all the benefits.
Top Doctor Magazine / Issue 143 / 13
“ALL OF THE BENEFITS OF NAPPING ARE DEPENDENT ON ONLY SPENDING BETWEEN 30 AND 90 MINUTES SLEEPING.” TheBENEFITS BenefitsOF ofNAPPING Napping Regularly THE REGULARLY
Midday rest can also improve relaxation and decrease
A short nap, between 30 and 90 minutes, has been shown to have some profound benefits. One of these is improved brain function. For example, some studies
stress levels. Even if it’s difficult for you to actually
have shown that people who regularly napped between 30 and 90 minutes had better word recall and were better at figure drawing. These are both indicators of a good memory and good brain cognition. A short nap has also been shown to boost alertness and improve performance with creative projects. This increased mental sharpness and improved brain function have influenced a few companies to encourage their employees to take brief naps on the clock. Although napping at work is still largely frowned upon, there is increasing evidence that there are some serious productivity advantages to allowing short power naps. Companies like Google and Uber have some dedicated spaces to allow their employees to nap on the job.
fall asleep during a nap, napping can be a great time to relax, unwind and allow your mind and body to rest. Aside from the short-term benefits of napping, naps may also be linked to improved long-term health.
ProblemsWITH with Long Naps PROBLEMS LONG NAPS All of the benefits of napping are dependent on only spending between 30 and 90 minutes sleeping. Sleeping for more than an hour and a half puts you in a deeper part of your sleep cycle, making it more challenging to wake up feeling refreshed. In addition, longer naps can produce sleep inertia, making you feel more drowsy when you get up. Naps over 90 minutes can have the opposite effect of shorter naps. While brief naps have been shown to improve brain function, longer naps can create
Top Doctor Magazine / Issue 143 / 15
cognition problems and interfere with your ability to
It is also important to make sure to nap between 1 p.m.
think, problem-solve and form memories. Long naps
and 4 p.m. to ensure you get all the benefits without
can also make it more difficult to sleep at night and
accidentally interfering with your regular nighttime
inhibit your regular sleep routine.
sleep schedule. Research shows that this is the best time to catch a quick power nap as long as you can effectively
THE DO’S AND DON’TS OF NAPPING Sleeping for longer than 90 minutes can actually have harmful effects on us. So, the first “do” of napping is
A PARTING REMINDER
keeping your rests short. If a power nap is your goal,
If you’re experiencing some occasional afternoon
sleeping for 20 to 30 minutes is ideal. If you’re aiming
drowsiness, hopefully, this guide will help you plan
for a more restorative snooze, then 90 minutes should
out some effective and restful power naps. When done
be your goal.
correctly, power naps can have tremendous benefits
When taking a nap, try to make sure that you keep the room dark and minimize the noises and distractions. This will help you get the most out of your naptime.
for your health and peace of mind. Just be sure to avoid sleeping past the 90-minute mark since the benefits of napping turn into problems past that point.
Research shows that sleeping in the dark is instrumental
The best way to maintain your health and stay rested is to
to the quality of your sleep. Your brain’s chemistry
ensure that you’re getting at least seven and a half to eight
responds to light levels, and darker lighting instructs
hours of quality sleep every night. If you regularly feel
your brain to produce more melatonin, a hormone that
exhausted throughout your day and need to nap constantly,
helps you sleep soundly.
schedule an appointment with your primary care physician
Once you’ve woken up from your nap, give your mind and body a little bit of time to catch up before starting work again. Maybe try stretching or going for a brisk walk to make sure that you’re completely awake before tackling jobs that require precision or a quick response time.
16
darken your space and minimize distractions.
to see if you have any underlying sleep disorders.
a Holistic
Approach to Dentistry An Interview with Dr. Yasmin N. Chebbi BY GAYE NEWTON
W
hat if someone told you a dental
“I love seeing patients, especially for the ones that
problem could affect your heart?
want a more holistic or total body approach. I
Skeptical? Here’s how that can
love educating patients on prevention and home
happen: bacteria on your teeth
care beyond brushing, flossing and fluoride. Our
create an infection. The infection causes inflamma-
patients come from far away to experience our
tion in your gums. The inflammation and infection
special approach. We see a lot of patients who are
weaken a barrier usually present between the teeth/
anxious about dental care or who have been seeking
gums and the rest of the body. The infection enters
alternatives to the traditional approaches. We also
the bloodstream and travels to other body parts,
offer virtual consults for home care education and
possibly your heart. Dr. Yasmin N. Chebbi, DMD, FAGD, D-ABDSM, practices dentistry at The Flossery in Waltham, Massachusetts. She is an alumna of Harvard School of Dental Medicine, where she learned that thorough dental care means considering the total body. She carried this philosophy into her practice. “The Flossery is a holistically based dental office, focused on the mouth-body connection,” Dr Chebbi said. “And total body dental includes oral microbiome evaluations, airway and sleep apnea management, and prevention beyond brushing and flossing.”
Dr. Chebbi’s Journey to Dentistry Becoming a Dentist Dr. Chebbi’s childhood dentist sparked her interest in the profession. “I knew I wanted to be in healthcare and my childhood dentist seemed a perfect blend of healthcare, patient relationships, working with your hands, and being a business owner. I liked my childhood dentist and I liked going into his office. He seemed to enjoy working with his team and his office,” Dr. Chebbi said. Fast forward several years, and Dr. Chebbi had completed dental school, become a Fellow of the Academy of General Dentistry (a rare honor given to 6% of dentists in the US and Canada) and a diplomate of the American Board of Dental Sleep Medicine. In addition, she has built a practice she enjoys.
second opinions for those who do not live in the area.” Dr. Chebbi said.
Connecting with Her Patients “I speak Arabic and Spanish. In school, I learned French, and I have a working knowledge of Portuguese. This is helpful in Boston because we have quite a large Brazilian population,” she said. For Dr. Chebbi, her polylingual self is a great advantage, as her patients speak multiple languages. Her patients appreciate someone who can speak with them in their most comfortable language. “It helps build trust with these patients and gives them a sense of calm. It’s a nice way to connect with people, especially when they are nervous about their treatment,” Dr. Chebbi said. Her multilingual experience is also significant because she has another practice in Abu Dhabi, in the United Arab Emirates, where she focuses on sleep apnea management.
Treating Sleep Apnea Expanding Dental Practices Dr. Chebbi steps beyond teeth and treats sleep apnea as a related issue. Sleep apnea is a disorder in which patients stop breathing for short periods of time throughout the night. The most common type is obstructive sleep apnea (OSA), where the airway narrows or collapses, cutting off airflow. Risk factors for OSA include abnormal oral or facial features and obesity. It is more common among men and older people.
Top Doctor Magazine / Issue 143 / 19
I think that we have outdated information about what a healthy mouth is. A big part of our practice is going beyond brushing and flossing and honing in on diet and breathing. We are taking the next steps to help patients get the best oral healthcare. - Dr. Yasmin N. Chebbi
“About one in five Americans have some sleep-
“It’s an underserved market,” Dr. Chebbi observed.
disordered breathing problem. Our society tends
“The dental management of sleep apnea is becoming
to be more overweight and obese, a factor for sleep
more well known in the U.S. Sedentary lifestyles create
apnea. Also, evolutionarily, our mouths are getting
a prevalence of obesity, which also contributes to sleep
smaller,” Dr. Chebbi said.
apnea. I am establishing a practice for these patients.”
Sleep apnea is often treated with a CPAP machine, a
Sleep apnea patients can now be screened for risk
device worn during sleep that forces air into the body.
factors and symptoms of sleep apnea in their dentists’
“We provide an alternative to the CPAP machine. Not a lot of people like the CPAP, for many reasons. They can feel claustrophobic, and it’s tough to maintain. It needs wires, electricity, distilled water and cleaning every day,” Dr. Chebbi said. A dentist such as Dr. Chebbi can create a customized oral mandibular advancement device. It keeps the tongue from blocking the throat and pushes the lower jaw forward. “Our oral appliance is discreet and fits in a pocket. It doesn’t need wires or electricity,” Dr. Chebbi said, “its
comfortable than the traditional CPAP machine.
The Mouth-Body Connection In her book, Eat, Sleep, Breathe Oral Health: Why Your Mouth Matters, Dr. Chebbi explains that the mouth contains clues about our body’s overall health. Oral health is often a cause of or is caused by issues in other parts of the body. Conditions affected by the mouth-body connection are numerous and varied:
FDA approved and recognized by medical insurance”
•
Alzheimer’s and dementia
A Growing Need
•
Bacterial pneumonia
•
Cancer
•
Cardiovascular disease
•
Diabetes
It is becoming more popular among dentists to treat sleep disorders. The Academy of Dental Sleep Medicine (AADSM) ‘s educational programs support this trend.
20
offices and have access to a treatment that is more
“So many things fit into the puzzle,” Dr. Chebbi said.
gradually getting smaller and that is causing oral
“It’s not just drilling and filling teeth now. There
health and total body effects. .
has always been evidence that having gum disease makes it harder to manage diabetes, or that gum disease could lead to cardiovascular issues. In fact, they have found bacteria that cause gum disease in the brains of alzhimers and dementia patients.” Acknowledging
this
vital
connection
“I am very excited about the trend towards more minimally invasive dentistry and prevention. As dentists we have many more advanced techniques in our toolbox to preserve teeth for longer. Also, orthodontics and teeth straightening isn’t just
helps
about aesthetics anymore. Orthodontics can help
provide patients with more targeted therapeutic
you sleep better and breathe better. We’re focusing
approaches to their treatment. It’s essential to
on making a bigger mouth. Expanding that space
educate them on how to take care of not just teeth
is more beneficial for breathing. Additionally, I
but the whole body.
am starting continuing education courses for
“I think that we have outdated information about what a healthy mouth is. A big part of our practice is going beyond brushing and flossing and honing
fellow dentists to learn about sleep apnea, airwayfocused dentistry and how to evaluate a patient or sleep disorder,” she said.
in on diet and breathing. We are taking the next
Dr. Chebbi advises her colleagues to put the mouth
steps to help patients get the best oral healthcare,”
back into the body.
Dr. Chebbi said. “Many parents don’t know you can reduce your child’s risk of cavities, braces, and sleep problems by lifestyle changes as early as infancy.”
“It is one system, and one thing always can affect the next. Looking at a patient as a whole person will make us better healthcare providers,” Dr. Chebbi said.
A Parting Reminder
Dr. Chebbi is bringing her profession into a bright
Dr. Chebbi’s focus includes an airway-centered
future of collaborative medicine. And we will all benefit.
approach to dentistry, and she practices with the knowledge that, evolutionarily, mouths are
Now go brush your teeth!
Top Doctor Magazine / Issue 143 / 21
5
YOGA POSES for a better night’s sleep WORDS BY ANN Y.
S
ome of us may find it challenging to convince our body and mind to turn off for the day during bedtime. It can be unpleasant
when your thoughts keep racing well past giving your body to bedtime. Sleep is essential for our well-being, but many struggle with it.
Yoga is a well-known workout that emphasizes breathing, strength and flexibility. In addition, yoga may have various physical and mental health advantages.
Harmful Effects of Sleep Deprivation
A recent study by Johns Hopkins University found
Not getting the prescribed eight hours of
eight-week yoga program noticed improved sleep.
sleep each night can negatively influence our health. Sleep deprivation has been linked to hypertension, heart attacks and strokes, as well as obesity, diabetes, melancholy and anxiety.
22
Yoga Can Help You Sleep Better
that legally blind patients who participated in an
Here are the five yoga poses that can help snooze for better sleep:
1. Legs-up-the-Wall Pose If you want to try a simple, calming and effective yoga pose, this is the right place to start. You can simply flip your legs upwards on your wall to enable the blood to rush back down to the heart. The recommended time to hold this pose is five minutes. When doing this, keep your eyes closed and relax. To assume this pose, you have to sit sideways against a wall with your legs straight out in front of you. Lower your upper body gently to the floor, with your back to the wall. Swing your legs straight up the wall at the same time. Your hamstrings and calves should be flat against the wall. Keep your feet relaxed (not flexed) and your arms comfortably resting at your sides, palms up. You can use a pillow to support your lower back while holding this pose.
Top Doctor Magazine / Issue 143 / 23
2. Standing Forward Bend Pose The Standing Forward Bend Pose can help get rid of headaches and insomnia. This yoga posture is also beneficial for lowering anxiety levels. To assume this pose, stand with your feet about six inches apart and fold the chest to the ground, reaching for the flat surface. You can bend the arms and hold each hand to the opposite elbow. While holding this pose, you must sway a little side to side and inhale. To alleviate any strain, bend your knees as far as possible. The stiffness in the hips and legs will gradually dissipate.
3. Child’s Pose Child’s Pose is a beginner’s yoga pose that stretches the thighs, hips and ankles. This pose is perfect if you want a gentle stretch of your back while calming the nervous system and facilitating a peaceful sleep. To perform the Child’s Pose, you have to kneel on the floor with your toes together and your knees hip-width apart. Place your palms on top of your thighs and relax. Next, lower your torso between your knees and exhale. Extend your arms parallel to your torso, palms facing down. Finally, relax your shoulders so that they are parallel to the ground. Hold the pose as long as you need.
4. Reclining Butterfly Pose This pose is a variation of the basic butterfly yoga posture. Allow your knees to slip out to the sides while pressing the soles of your feet together while lying on your back. Support your knees with pillows if you like. Pay attention to how you’re feeling in your body. Achieve a state of relaxation by breathing in and breathing out.
24
5. Corpse Pose This yoga pose can get your body into sleep mode. First, you have to concentrate on your breathing to let go of all the worries. This way, you can distract your mind from the scenario that’s causing you anguish and anxiety, allowing you to sleep soundly. You can achieve this pose by simply lying on your mat with your hands and feet wide and comfortable. Your palms should be up, and toes pointed out. Keep this pose for five minutes.
Yoga Poses and Stretching Stretching before bedtime can aid in getting to sleep fast. It is recommended to incorporate at least 10 minutes of gentle stretching with your bedtime routine each night. Stretching is a perfect way to relax your weary muscles to rest and sleep more comfortably.
A Parting Reminder Yoga poses can calm our minds and relieve the tension of our bodies. It is an effective and natural way to invite doziness into our bodies and enjoy a good night’s sleep. Everyone deserves a restful sleep to recharge for the following day. So keep calm and do your yoga poses!
“Yoga poses can calm our minds and relieve the tension of our bodies. It is an effective and natural way to invite doziness into our bodies and enjoy a good night’s sleep.”
Top Doctor Magazine / Issue 143 / 25
ARE YOU A NIGHT OWL? 3 REASONS YOUR LATE NIGHT LIFESTYLE COULD BE NEGATIVELY AFFECTING YOUR HAPPINESS WORDS BY YUKO TABASA
D
o you find yourself tinkering around during the wee hours of the night? Would you say you’re more productive
when the sun goes down? Or is your mind more alert when the rest of the world is fast asleep? Well, hoot-hoot! You must be a night owl. While one might argue that night owls tend to be more intelligent, creative and freespirited, studies have shown that people who stay active later at night may face more health and mental risks. Let’s explore three reasons why burning the midnight oil (or just binge-watching the latest Netflix series every night until 3 a.m.) can be detrimental to your mental health.
26
1 2
3
NIGHT OWLS ARE MORE PRONE TO UNHEALTHY HABITS
NIGHT OWLS MAY GET LESS SLEEP AND BECOME MORE IRRITABLE
If you’re a night owl, there’s a
Night owls aren’t sleepers; they are
NIGHT OWLS RECEIVE LESS SOCIAL SUPPORT COMPARED TO EARLY BIRDS
biological reason why you can’t fall
sleep-delayers. They try to sleep as
asleep early. Your circadian rhythm
late as possible and thus sleep less
New research has revealed that
determines your sleeping schedule,
than their early bird counterparts.
controlling sleeping and waking up.
In a study by the University of Liege
Although there’s nothing inherently
in Belgium, night owls averaged 4
wrong with being a night owl,
hours 27 minutes sleep compared
recent studies have discovered that
to 7 hours 31 minutes for morning
individuals who stay up late have
larks. The sleep of night owls
higher body fat levels and a higher
was fragmented, leading to sleep
risk of developing health problems,
deprivation. When sleep-deprived,
such as diabetes and low muscle
you tend to become more irritable,
mass, than early birds.
especially
Moreover,
staying
awake
late
when
dealing
with
people in the morning.
at night may lead to poor sleep
There is also a growing body of
quality, which can pave the road
evidence that sleep quality impacts
for harmful behaviors such as
mood, memory and thinking skills.
an inactive lifestyle, consuming
As sleep debt increases, so do
alcohol and eating unhealthy late-
anxiety and depression. Eventually,
night snacks. As a result, night
those consequences will have long-
owls are at an even greater risk of
lasting effects on different aspects
depression than early birds.
of your life, such as your job and relationships.
individuals who are more awake and productive at night are frequently out of sync with typical work or school schedules and are seen as lazy or rude. As a consequence of their odd routines, night-owls receive less social support than morning people, who are associated with better well-being. A study published in the Journal of Sleep Research found that morning larks receive higher levels of social support and are more satisfied in their social interactions. According to the researchers, lower happiness levels among night owls result from less natural light and insufficient sleep. They discovered, however, that social support is a strong predictor of health and well-being. Because night owls may find it more challenging to be functional in the morning, other people may perceive them to be grumpy,
lazy
or
ill-mannered,
consequently leading them to have less social support.
Top Doctor Magazine / Issue 143 / 27
If you want to try sleeping earlier and see what it’s like to be an early bird, here are some ways to make the
WAYS TO IMPROVE YOUR SLEEPING HABITS
Sandman come quicker:
28
Have a consistent bedtime routine.
Avoid technology before bedtime.
Exercise during the day to boost energy levels.
Make minor adjustments to your sleeping schedule.
Melatonin (Make sure to check with your doctor first).
Avoid drinking caffeine late in the day.
If none of these tips seem to work and you still have trouble sleeping, don’t be afraid to seek help from a professional. But of course, that’s only if you want to quit your night owl tendencies! However, if you’re perfectly happy as a night owl, then carry on and do what you feel works best for your overall well-being!
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skip THE GYM AND SLEEP IN
Why a Lack of Sleep May Be the Thing Keeping You from Reaching Your Fitness Goals WORDS BY GENTRY SHANNON
T
he importance of getting enough sleep and maintaining a consistent sleep schedule is no secret. Doctors, professors and parents all make a point of encouraging more sleep, particularly among the younger generations who tend to trade hours of sleep for
completing homework, going out with friends or watching TV. Despite regular reminders to sleep from all corners of society, Americans have been getting increasingly less shut-eye over the last few decades. However, it’s a new year, and with another year comes the opportunity to make newer and better resolutions, with sleeping more among them. Even better, ensuring adequate sleep might also help one achieve another New
Year’s resolution: reaching fitness goals. As with many other areas of life, many studies show varied and significant benefits on fitness from sleeping the recommended amount (7-9 hours a night for the average adult). Conversely, failing to sleep enough may inhibit athletic goals, even if those lost hours of sleep are used to wake up and hit the gym.
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ADVERSE SIDE EFFECTS of SLEEP DEPRIVATION
on weight loss
Although scientists are still trying to establish the nature of the connection between sleep and weight, many studies strongly support that such a connection exists. Studies indicate a connection between insufficient sleep and metabolic disorders, weight gain and even obesity. For those beginning a weight loss journey, ensuring time for those recommended 7-9 hours is imperative. This is because a body suffering sleep deprivation must compensate by redistributing energy usage. One study indicated that, for overweight individuals trying to lose weight, sleep loss negatively affected the amount of weight lost as fat by as much as 55%.
on eating habits
The human body’s mechanism for jumpstarting feelings of hunger to ensure sufficient nourishment is slightly more complicated than it seems. Rather than stomach pains and growling being a response to lack of food, these functions are controlled by two neurotransmitters: ghrelin (which causes feelings of hunger) and leptin (which causes the person to feel full). Not only have studies shown that a lack of sleep leads to decreased leptin and increased ghrelin, but people who are low on sleep tend to choose particularly unhealthy snacks high in calories and carbohydrates.
on athletic performance
Sleep deprivation is especially detrimental for athletes functioning at the highest levels of competition. The consequences of failing to get enough sleep
on competitive athletes are exceptionally well documented, serving as the main focus of various studies from 1983 to 2017. These studies analyzed men and women, swimmers and weightlifters, cyclers, tennis players, volleyball players and more. Although the type and severity of effects varied depending on the demographic, the general takeaway was the same: reaction, strength, endurance and accuracy suffer whenever sleep does.
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“Although the type and severity of effects varied depending on the demographic, the general takeaway was the same: reaction, strength, endurance and accuracy suffer whenever sleep does.”
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“ Sometimes, as hard as it is to believe, you really should skip the gym and sleep in.”
POSITIVE EFFECTS of INCREASING SLEEP
on reaction time
Reaction time is defined as the amount of time it takes for a person to
respond to an external stimulus. Failing to sleep the recommended amount can drastically increase reaction time. For example, one night without sleep or severe continual sleep deprivation can lengthen reaction time by 300%. Increasing sleep can shorten reaction times, making one a more alert coworker, nimbler teammate and safer driver.
on muscle health
For those who regularly lift weights as a part of their exercise regimen, sleep
is essential for healing all of those micro-tears that lead to muscle growth. A growth hormone secreted during deep sleep helps to increase muscle mass. However, protecting stage three of non-REM sleep isn’t only for weightlifters. Sleep also promotes muscle coordination through accuracy and speed.
on athletic performance
Over time, studies with participants from many walks of life, from elite female netball athletes to healthy men in their 30s, have established the importance of regular and sufficient sleep for those involved in athletics. Some studies requested that participants institute naps, while others ensure nine hours
of sleep a night. However, they all found significant athletic improvements: heightened alertness, increased speed and greater accuracy, to name a few.
a PARTING REMINDER Everyone with fitness goals can benefit from instituting and protecting healthy sleep habits. Sometimes, as hard as it is to believe, you really should skip the gym and sleep in.
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H
ave you ever felt so unmotivated and distressed the day after a restless night of tossing and turning in your bed, trying to
find a way to fall asleep? Most of the time,
counting sheep doesn’t do it. Occasionally,
we all experience sleep issues, but it can be a real problem when insomnia persists. Besides making us tired and irritable, lack of sleep can negatively affect our health, leading to obesity,
Ways to Get Better Sleep
heart disease and type 2 diabetes.
The number of hours of sleep tends to change and decrease as we age, resulting in more restless nights and weary mornings.
Women often experience it during the time of menopause, when hot flashes and other symptoms awaken them. Your circadian
rhythm also compensates for the change in
dark and light. With age, it undergoes a shift, thus making it more difficult to fall asleep and
stay asleep through the night.
WO
RDS
B Y K AT H L E E N H E R N A N
DEZ
Why Is Getting Better Sleep Important? The
importance
of
sleep
cannot
be
understated, just like the importance of
exercise and a nutritious diet. This is because sleep is essential for our health and fitness–a lack of sleep is detrimental to hormone levels,
exercise performance and brain function.
Additionally, it can cause weight gain and increase disease risk in children and adults.
In contrast, good sleep can help you eat less, exercise better and become healthier.
Therefore, a good night’s sleep is crucial to maintaining and improving your health, as well as losing weight. There has been a decline in both sleep quality and quantity over the past few decades. As a result, many people have trouble sleeping regularly. We all know better sleep is better for us. But better sleep doesn’t just happen — it requires planning and preparation.
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5 Things You Can Do to Get Better Quality Rest
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1
Exercise Exercise is better for sleep than alcohol. So, if you have trouble sleeping, try exercise instead of a nightcap. A new study found that people who exercised regularly slept better and longer than those who drank alcohol before bedtime. People who work out often enjoy better sleep quality than those getting the same amount of rest from daily activities but not exercising at all, or worse – sitting on the couch binging Netflix! Exercise also helps boost body temperature (which can drop during our normal nightly “cooling” process), making us feel warmer when we go to bed - perfect for a better shut-eye!
Avoid Caffeine or Alcohol before Bedtime (or at Least Limit How Much You Drink) Caffeine and alcohol are both stimulants that can keep you up at night. Try to avoid drinking caffeine or alcohol in the evening, especially if you have trouble sleeping. If you do drink caffeine or alcohol before bedtime, try limiting yourself to one serving. Both caffeine and alcohol are dehydrating, so they can also lead to restless sleep by making you wake up frequently to use the bathroom. If you’re looking for a better way to relax before bed, consider reading instead of having a drink. Or take a hot bath with some soothing aromatherapy oils like lavender or chamomile – these may help lull you into slumberland!
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Create a Comfortable Sleeping Environment Your bedroom should be cool, dark and quiet. It shouldn’t be too hot or cold because the right amount of airflow will help keep you comfortable at night. And if your brain doesn’t shut off because it’s too bright in there, consider using a sleeping mask! Or maybe have black-out blinds installed? If you have trouble falling asleep because of noises outside your window, try earplugs or, better yet, invest in a white noise machine that can drown out distracting sounds so they don’t wake you up.
Keep Electronics at Bay Turn off all electronic devices at least 30 minutes before going to sleep. Make sure to put your phone on “Do Not Disturb,” too! The light from the screen will interfere with your natural circadian rhythm (the body’s internal clock) by suppressing melatonin production while increasing cortisol levels. Additionally, having these items within reach might encourage us to browse social media or other stimulating sites, causing undue stress on our central nervous system.
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De-stress Daytime worries can indeed come to the surface at night. Stress is a stimulus. It activates the fight-or-flight hormones that work against sleep. Let yourself wind
down before going to bed. In addition to improving sleep, learning some form of relaxation response can also help
reduce daytime anxiety. Breathing deeply can help you relax. Take deep breaths and then exhale.
If you’re having trouble sleeping, try some of these tips to help improve your rest. Better sleep will help improve
your mood, energy levels and overall health! Exercising regularly, avoiding caffeine and alcohol before bedtime,
creating a comfortable sleeping environment, keeping electronics away from bedtime, and de-stressing can all help improve sleep quality.
“Better sleep will help improve your mood, energy levels and overall health! ”
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The Better You Sleep, THE BETTER YOUR LATE-NIGHT SNACK CHOICES MAY BECOME WORDS BY LUKE ARGUE
W
e have all felt prone to midnight snacking. We can try to eat better dinners, drink more water or even
lock our fridges, but somehow, we end up snacking.
Unfortunately, these late-night snacks are usually unhealthy and leave us wishing we had made better snacking decisions. The answer to making better decisions regarding late-night snacks may be as simple as getting better sleep.
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DANGERS OF LATENIGHT SNACKING Late-night snacking, while enjoyable at the moment, is often a very unhealthy habit that can lead to undesirable results over time. The body’s naturally rising and falling cycle of energy, called the circadian rhythm, can often mean that a snack in the afternoon is helpful to keep us engaged and productive. However, the same cannot be said about snacking late at night, especially when close to sleeping. According to dietician Melissa Rifkin, you should avoid eating a snack within two hours before going to bed to avoid disrupting your sleep and gaining weight. This is because your body is not meant to eat and sleep simultaneously. Thus, eating before sleeping disrupts your body’s natural rhythm to calm down before bed. This disruption of your body’s natural energy rhythm can cause several harmful health effects. First and foremost, this habit can disrupt your sleep, making it harder to get the rest your body needs at night. However, worse sleep is not the only downside, as several studies have found that late-night snacking results in increased blood pressure and blood sugar, changes in metabolism, and weight gain. These effects are worsened by most people’s habit of choosing unhealthy snacks for their late-night cravings.
According to a study of 20,000 Americans, those who were not meeting the sleep recommendations of a minimum of seven hours of sleep a night, often chose sweets, alcoholic beverages and non-alcoholic beverages. This makes up two-thirds of their evening caloric intake. Researchers believe the correlation between poor sleeping habits and weight gain is explained through choosing poor snacking choices which result in poor sleep. This is a cycle of poor sleep leading to poor decisions and poor decisions leading to poor sleep and poor snacking choices.
BETTER SLEEP LEADS TO BETTER SNACKING However, fixing our poor sleeping habits can mend our poor snacking habits. The key to fixing our poor habits is always creating healthy patterns and rhythms. Such patterns have been associated with healthier snack choices. Researchers found that participants who were meeting sleep recommendations typically ate lower quantities of snacks with greater nutritional value and lower calories. The best way to improve your lifestyle is to sleep at least seven hours a night and avoid snacking two hours before bed.
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“Fixing our poor sleeping habits can mend our poor snacking habits.”
BEST AND WORST SNACK CHOICES FOR LATE-NIGHT SNACKING? Good Snack Choices While you should avoid large meals and snacks late at night before bed, if you are hungry before bed, it’s not wrong to have a healthy snack so long as you make good choices. The key tip from dietitians is to avoid highly processed foods, sugary foods, alcohol and foods with more than 200 calories. Great foods for late-night snacking that won’t negatively affect your body include fresh and tart berries like cherries, yogurt and foods that support healthy sleep by containing magnesium and tryptophan like pumpkin seeds, nuts and cheese. By choosing these foods, you will satisfy your hunger without compromising your sleep and health.
Snack Choices to Avoid There are several foods you should be careful to avoid if your stomach starts rumbling late at night. Foods to avoid include ice cream, chocolate, potato chips and fried food. Because these foods
“The best way to improve your lifestyle is to sleep at least seven hours a night and avoid snacking two hours before bed.”
are high in fat, calories and sugar, they can disrupt your body’s ability to go to sleep and stay asleep.
A PARTING REMINDER Ultimately, avoiding late-night snacks will help you sleep better and lead to making better snack decisions. However, if you’re starving late at night, it’s okay to snack so long as you make healthy decisions that will help you maintain a healthy lifestyle.
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