Effects of Sleep Deprivation on Overall Health | Spring/Summer 2014 Newsletter

Spring Time Greetings!

Are the 2013-14 Trail Blazers dreaming their way into a winning season? A recent article in The Atlantic magazine entitled “The Doctor Who Coaches Athletes on Sleep” featured a Harvard professor and sleep expert, C. Czieler M.D. I was pleasantly surprised to see that the Trail Blazers were one of the first of many professional sport teams to consult with Dr. Czieler.

In the past the accepted norm was drill and practice at the expense of adequate sleep time. In both the lab and the real world of professional athletes Dr. Czieler has shown the importance of getting enough sleep both before and after practice sessions. This seems to be especially true in an extended series. As I write this the Blazers are up 3-1 in their 1st round drama with the Rockets. Let’s hope Dr. Czielers advice will help propel them into the second round!

The information provided is as true for us “average Joes” as it is for professional athletes. Current stats tell us that, “30% of employed U.S. adults report averaging less then 6 hours per sleep per night.” I suspect the number is higher.

As many of you know already, we have some new folks here at the clinic. Sadly, for us Angie has moved onto her new life in Texas. We’ll miss her and wish her the best. I’m excited to introduce Tammy G. our new office manager and gal Friday. If you have any billing questions or need to schedule Tammy will be happy to help. Mariya Z. and Jennifer T. are available for massages Mon., Tue. Wed, Fri. & Saturdays. Our new massage room in our remodeled space that is both private and comfortable.

As the sunshine and spring flowers return I’m reminded of new beginnings and the seasonal cycles. A spring time house cleaning includes tending to the body, mind and spirit. Whether it’s chiropractic, massage or yoga classes, we are here to help in this season of renewal.

David Mealey, DC

Effects of Sleep Deprivation

• Elevated blood pressure
• Weight gain
• Heart disease
• Depression
• Accelerated mortality
• Lowered testosterone levels
• Increased risk of Type 2 diabetes
• Increased reaction time, lack of one nights adequate sleep is the same as being legally intoxicated.
• “Sleep plays a big role in learning and memory.” Fully integrating a day’s lesson requires 7-9 hours of sleep. “It’s the sleep after an event, lesson or game that is most important.” When we sleep we repeatedly go through 90-120 minute cycles. Within those cycles are 2 main types of sleep: deep and rapid eye movement (REM). “Satisfying knowledge requires both cycles.”
• “Asking athletes (or anybody) to play or perform on minimal sleep degrades their abilities.”
• “1 week of sleeping less then 5 hours per night lowers a man’s testosterone levels as if he’s aged 11 years”. Testosterone is important in physical strength mental acuity, fat deposition, bone density and well being.

Healthy Sleep Habits

1. Avoid naps, especially in late after noon. “Power napping” may be helpful but avoid when having difficulty sleeping.
2. Establish a nightly “wind down” routine and ritual before bedtime.
3. Stick to the same bedtime and wake up time, even on weekends.
4. Avoid activities that increase excitement or stress in the evenings. Except of course, when a Trail Blazer playoff game is on!
5. Daily exercise. We recommend a regular yoga practice but any type will do. Even light exercise is better then none.
6. Create a quiet, comfortable environment in your bedroom. Temperature at 60-67 degrees, minimal noise and light. Use eye shades or ear plugs if needed. White noise machines are easily available online.
7. Pillow and mattress quality are important. We recommend water pillows. Mattresses should be comfortably supportive. After 9-10 years use consider replacing.
8. Avoid alcohol, tobacco and heavy meals after 8 pm. Minimize caffeine intake.
9. To help establish your circadian rhythms, avoid bright lights in the p.m., but encourage in the a.m.
10. If you can’t sleep, don’t fight it. Leave your bedroom and do something relaxing until ready to go back to bed, repeating your “wind down”.
11. Natural safe sleep aids can be helpful. I like Formula 303, a passaflora, valerian root, calcium magnesium herbal/mineral mix
12. If physical pain is keeping you awake, determine it’s cause and get appropriate care. It may be time for a massage or chiropractic visit.
13. For emotional/stress related issues consider neuro or bio-feedback therapy.