RECOMMENDATIONS FOR HEALTHY SLEEP - AUGUST 2020 - VOLUME 12, ISSUE 4

You may or may not have heard of him before, but Dr. William Dement was a founder of sleep medicine in the U.S., where he is known as the "father of sleep medicine." He recently passed away on June 17th, 2020 at the age of 91, so it seems fitting to take a look at how he helped to raise awareness of sleep disorders, and the dangers of sleep deprivation.

About Sleep

First, here is a quick look at sleep.

Stages of sleep: You have probably heard of REM (rapid eye movement) and NREM (non-rapid eye movement) sleep. We cycle between NREM (mostly deeper) sleep and REM (lighter) sleep, usually with 4 or 5 sleep cycles per night. REM sleep begins about 1-2 hours after NREM sleep begins. It occurs about every 90 minutes, with each REM period getting longer, ranging from about 5-10 minutes to 20-50 minutes.

Why we need sleep: Sleep is the single most effective thing we can do to reset our brain and body health each day. Sleep treats everything non-specifically. A full 8 hours of sleep per night (at least 6.5 hours, not more than 9 hours):

• enhances memory and mental clarity

• boosts mood and the ability to moderate emotions

• increases the ability to handle stress

• improves overall energy and digestive health, regulates appetite

• improves muscle recovery and athletic performance

• improves and maintains immune function

• benefits our metabolism.

In short, the lack of sleep negatively affects all aspects of our health.

Dr. William Dement

With a handful of other scientists, Dr. Dement, a longtime faculty member of the Stanford School of Medicine, created the fields of sleep research and sleep medicine.  His many books and lectures helped raise awareness of sleep disorders and the dangers of sleep deprivation. His mission was to educate the world about the importance of sleep, and the dangers of drowsiness. His motto was, "Drowsiness is a red alert!"

His efforts to alert policymakers to the dangers of sleep deprivation and sleep disorders led to the establishment of the National Center on Sleep Disorders Research and increased the U.S. National Institutes of Health funding for sleep research.

The Dangers of Sleep Disorders

When Dr. Dement conducted a scientific study of students, he found that 80% were dangerously sleep-deprived. The problem was/is not just with students, it affects the general population. The dangers of sleep deprivation are huge. Many well-known disasters can be attributed completely or partially to sleep deprivation, including the grounding of the Exxon Valdez, and the near-meltdown at Three Mile Island. Of course, sleep deprivation increases the risk of motor vehicle accidents, both from errors in judgment and falling asleep at the wheel. It also reduces productivity and increases the risk of many illnesses.

Dr. Dement drew attention to the high prevalence of insomnia - and obstructive sleep apnea - where a person stops breathing many times a night. He estimated that almost half of American adults had insomnia, and as many as 25% had sleep apnea. Sleep apnea causes sleepiness and is associated with an increased risk of high blood pressure, type 2 diabetes, strokes and heart attacks.

Recommendations for Healthy Sleep

Dr. Dement offered many tips, most of which will be familiar:

• use an ergonomic pillow

• sleep in a cool (when possible), dark room

• take a warm bath

• no daytime naps

• no alcohol or caffeine within four hours of bedtime

• if sleep does not come within 20 minutes, sit quietly in the dark or read something dull like the warranty for the refrigerator

I would also stress the importance of:

• regular physical activity - try to exercise for at least 30 minutes most days, but not later than 2 to 3 hours before your bedtime,

• sticking to a regular sleep schedule,

• avoiding large meals late at night,

• minimizing your nighttime exposure to EMF (electromagnetic frequencies), e.g., turn off your wifi at night, turn off your cell phone or put it on airplane mode.

For additional information, please see our newsletter for June 2018. You may also be interested in the website, End Your Sleep Deprivation; it is the updated version of Dr. Dement's website, The Sleep Well.

Dr. Dement passed away on June 17th this year due to complications of a heart procedure, according to his son. And, yes, it is reported that he died in his sleep.

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Benefits: Melatonin helps increase the total sleep time (an aspect of sleep quality) in people suffering from sleep restriction or altered sleep schedule, e.g. shift-work and jet lag. Melatonin also helps to reduce the time it takes to fall asleep (sleep onset latency an aspect of sleep quality) in people with delayed sleep phase syndrome and helps reset the body's sleep-wake cycle (an aspect of the circadian rhythm). Vitamin E serves as a factor in the maintenance of good health.

How It Works: Melatonin is the sleep hormone secreted by the pineal gland in response to the circadian rhythm of the light-dark cycle of night and day. Melatonin basically tells the body it's time to sleep. NSP Melatonin Extra is derived from nonbovine sources of melatonin hormone and combined with selected herbs and nutrients that offer additional support.

Ingredients: Medicinal Ingredients: Each capsule contains Ginkgo biloba leaf 50 mg, Eleutherococcus senticosus (eleuthero) root 50 mg, Vitamin E (d-alpha Tocopheryl acetate) 43 mg AT, Ginkgo biloba (ginkgo extract) leaf 5 mg of a 50:1 extract standardized to 24% flavone glycosides and 6% terpene lactones, N-Acetyl-5-methoxytryptamine (melatonin) 3 mg. Non-medicinal Ingredients: Microcrystalline cellulose, magnesium stearate, cellulose and gelatin.

Recommended Use: Dosage (adults): Take 1 capsule daily, at or before bedtime.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products, and purchase them in our online store:

• Melatonin Extra

• Zerenity

• Passion Flower

• RE-X

• Magnesium Complex

• REFUGE Calming Essential Oil Blend

• Lavender, Organic Essential Oil

References:

1. What are REM and non-REM sleep? https://www.webmd.com/sleep-disorders/sleep-101 October 26, 2018. Accessed August 3, 2020.

2. The importance of sleep to our health. Newsletter Volume 10, Issue 3, June 2018 https://www.ramilas.com/news/2018/6/28/the-importance-of-sleep-to-our-health-june-2018-volume-10-issue-3. Accessed July 29, 2020.

3. Spector R. William Dement, giant in sleep medicine, dies at 91. https://med.stanford.edu/news/all-news/2020/06/william-dement-giant-in-field-of-sleep-medicine-dies-at-91.html June 18, 2020. Accessed July 27, 2020.

4. Perchance to dream - William Dement died on June 17th. The Economist, Obituary July 9th, 2020. https://www.economist.com/obituary/2020/07/09/william-dement-died-on-june-17th. Accessed July 27, 2020.

5. Sandomir R. Dr. William Dement, leader in sleep disorder research, dies at 91. https://www.nytimes.com/2020/06/27/science/dr-william-dement-dead.html June 27, 2020. Accessed July 27, 2020.

6. End Your Sleep Deprivation. http://www.end-your-sleep-deprivation.com/. Accessed July 29, 2020.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

THE IMPORTANCE OF SLEEP TO OUR HEALTH - JUNE 2018 - VOLUME 10, ISSUE 3

Volume 10, Issue 3 June 2018 The Importance of Sleep to Our Health I hope you're enjoying the warmer weather and longer days. It's not the time of year that most of us are thinking about getting enough sleep; we just want to enjoy the summer. However, it's really important to remember that getting enough good quality sleep is just as important to our physical and mental health during the summer as at any other time of year.   We know a lot more about how sleep (or lack of) affects us, thanks to a recently published book, Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD, founder and director of the University of California Berkeley's Center for Human Sleep Science. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy Doctor of Natural Medicine (DNM)® The Importance of Sleep According to Dr. Walker, two-thirds of all adults living in developed nations fail to obtain the recommended seven to eight hours of sleep per night. The consequences are major. Routinely sleeping less than seven hours per night... demolishes your immune system, more than doubling your risk of cancer contributes to the development of Alzheimer's disease disrupts blood sugar levels to the extent that you would be classified as pre-diabetic increases the likelihood of coronary arteries becoming blocked and brittle, which can lead to cardiovascular disease, stroke and congestive heart failure contributes to all major psychiatric conditions, including depression and anxiety increases your desire to eat more, even when you're full, leading to weight gain When you add all this up, you can clearly see that if you sleep too little, your life span will be shorter. Not only that, but the quality of your life will not be as good.   The World Health Organization (WHO) has declared sleep loss epidemic throughout industrialized nations. Walker attributes society's apathy toward sleep to be at least partly due to the failure of science to explain why we need it. Why Do We Need Sleep? We need sleep for a large, complex number of reasons. All major organs within the body, and processes within the brain, are optimally enhanced by sleep, and impaired when we don't get enough. Within the brain, sleep enhances our ability to learn, memorize, and make logical decisions and choices.   Sleep is also crucial for our psychological health; it re-calibrates our emotional brain circuits, so we can navigate the next day's social and psychological challenges effectively.   Dreaming provides numerous benefits, including a 'consoling neurochemical bath' that mollifies painful memories, and a virtual reality space where the brain melds past and present knowledge, inspiring creativity. In the body, sleep restores the immune system, warding off all types of sickness, including helping to fight malignancy and prevent infection.   Sleep repairs the body's metabolic state by fine-tuning the balance of insulin and circulating glucose.  Sleep also regulates our appetite, helping us to make healthy choices in selecting our food, rather than giving in to cravings.   Sleep helps to maintain a healthy microbiome (see our newsletter of June 2017).   Adequate sleep is essential for our cardiovascular fitness, lowering blood pressure and keeping our hearts in good condition. Of course, a balanced diet and exercise are vitally important, as well, but now sleep is seen as the most important component of the three, without which, the benefits of the other two cannot be enjoyed. In short, sleep is the single most effective thing we can do to reset our brain and body health each day. Why Don't We Sleep Enough? There are many reasons that many of us don't sleep enough. There are several sleep disorders, of which insomnia is the most common. Walker has identified key factors that have changed how much and how well we sleep: Constant electric light and LED light delays the release of melatonin so you can't fall asleep quickly when you turn the lights off. Even a dim light will reduce melatonin levels. Blue LED lights have twice the harmful impact of the old incandescent bulbs, even when their lux intensities are matched. LED-powered laptop screens, smartphones and tablets also have a real impact on melatonin release and ability to get to sleep. We keep our bedrooms too warm. Decreasing room temperature at night to 65°F or 18.5°C is ideal for sleep, assuming standard bedding and clothing. This may not be feasible in the summer, but you can adjust your bedding and clothing accordingly.  Caffeine, alcohol and sleeping pills interfere with sleep quality and sleep time.  Some people view lack of sleep as a badge of honour - a sign of drive, ambition and achievement. Even worse, good sleep is viewed by some as a sign of sloth. Nothing could be farther from the truth. Tips for Healthy Sleep Stick to a sleep schedule. Go to bed and wake up at the same time each day. Try to exercise for at least 30 minutes most days, but not later than 2 to 3 hours before your bedtime. Avoid caffeine, alcohol and nicotine. Avoid large meals and beverages late at night. A large meal can cause indigestion, and a lot of fluids at night can have you running to the bathroom during the night. Some medications can disrupt sleep. If you're having trouble sleeping, check with your health care provider to see if anything you're taking could be contributing to insomnia and if they can be taken at other times of day. Don't take naps after 3 pm. Late afternoon naps can make it harder to fall asleep at night. Relax and unwind before bed by reading or listening to music. Take a hot bath or shower before bed so your core temperature will drop - and a bath will help you relax as well.   Keep your bedroom dark, cool, comfortable and free of gadgets (including a TV, cell phone, and computer). Don't watch the clock. Have a comfortable mattress and pillow. Try to spend at least 30 minutes each day in natural sunlight. Don't lie awake in bed. If you are still awake after more than 20 minutes, or if you're anxious or worried, get up and do some relaxing activity until you feel sleepy. There are many reasons not to take sleeping pills; however, there are natural supplements that can help you sleep without the disadvantages of sleeping pills - see below. References Walker M. Why We Sleep: Unlocking the Power of Sleep and Dreams. New York: Scribner, 2017. Mercola J. Why sleeping less than seven hours a night is a recipe for ill health and a shortened life span. May 12, 2018. articles.mercola.com/sites/articles/archive/2018/05/12/sleep-deprivation-shortened-life-span.aspx Accessed May 13, 2018. Tips for getting a good night's sleep. NIH Medline Plus Summer 2012 Issue:7(2), page 20 medlineplus.gov/magazine/issues/summer12/articles/summer12pg20.html Accessed May 29, 2018. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Supplements There is a Nature's Sunshine supplement relevant to this newsletter. You can find information about this product and purchase it in our online store: Zerenity Passion Flower RE-X Melatonin Extra Calcium-Magnesium Vitamin D3 Magnesium Complex Cal-Mag Plus For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. Dr. Ramila is a kind person who fielded numerous neurotic questions and helped me to better understand how and why the body functions the way it does. She provided me with an easy to implement lifestyle change to ensure I don’t have to fight with yeast again, as opposed to the ‘band-aid’ approach that Western medicine offered. Dr. Ramila’s compassion is evident in her voice – seeing her in person would have been nice, but is certainly not necessary to complete the treatment. -Elise, Montreal, QC AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)