Tagged: Your Guide to Better Sleep

5 Vitamin Deficiencies that Can Affect Your Sleep 0

5 Vitamin Deficiencies that Can Affect Your Sleep

We know that diet and sleep are deeply connected. But the truth is, we don’t know nearly enough yet about how individual nutrients impact our sleep. Here, I look at 5 vitamins that appear to play a role in how much sleep we get and how restful and high-quality that sleep is. As you’ll see, several of these vitamins may affect our risk of sleep disorders, including insomnia and sleep apnea. And at least two of them appear to play a role in regulating our circadian rhythms, the 24-hour bio rhythms that control our sleep-wake cycles.

I’m a big believer in leveraging a healthy diet to improve sleep. Often, diet alone doesn’t give us all the nutrients we need. Supplements can play an important role in filling those gaps. (I wrote recently about 10 of the most effective supplements for sleep.)

But before you run out and add the vitamins below to your supplement list, I encourage you to do two things. Look for ways to improve your vitamin intake through your diet. And talk to your doctor. Getting the

Will Chocolate Keep Me Awake Or Affect My Sleep On Valentine’s Day? 0

Will Chocolate Keep Me Awake Or Affect My Sleep On Valentine’s Day?

This week I was not traveling because I have some big news to share with you next week.

Not traveling means I got a chance to catch up on a few journal articles and podcasts (both listening and being a guest) and sometime during the week, I realized it’s almost Valentine’s Day!

What is one of the first things we think about when we think of Valentine’s day?

In my house, it’s Chocolate of course!

Amazingly, 58 million pounds of chocolate will be purchased during the week of Valentine’s day, if you do the math a Hershey’s Kiss is roughly 4.5g. If there are 454 grams in a pound (or about 100 “kisses”), this would equal 5.8 billion kisses, that’s almost enough to give every person on the planet a Hershey’s Kiss!

That my friend is a lot of love and chocolate.

The big question everyone asks is, “will a belly full of chocolate have an effect on my sleep?”

The ANSWER: Probably NOT. Information supplied by the Hershey company shows that caffeine content differs depending upon the type …

Can We Treat Cancer With Circadian Rhythms? 0

Can We Treat Cancer With Circadian Rhythms?

As I talked about in my previous article of this series on sleep and cancer, our circadian clocks oversee many processes that are critical for healthy cell function. In our daily circadian cycles, or rhythms, our bodies are equipped with a master regulator that keeps our cells functioning properly. When those cycles are thrown off course—by poor sleep or other factors—those key cellular functions can also go awry.

If the timing of circadian clocks can throw the body into cancer, could circadian clocks be used to treat cancer? That’s a question that scientists are investigating.

When to treat disease

Research into the power of circadian timing as a factor in disease treatment stretches back decades, to our earliest understanding of circadian biology. The scientist who pioneered chronobiology and coined the term “circadian rhythms” – Dr. Franz Halberg – studied the daily bio rhythms of disease and healing and investigated how to time medications and treatments in order to deliver the greatest benefit and the least harm. (Halberg personally oversaw his wife’s cancer treatment, and she lived well beyond initial

Float Tanks And Sleep: Is 45 Minutes In A Float Tank Equivalent To 5 Hours Of Sleep? 0

Float Tanks And Sleep: Is 45 Minutes In A Float Tank Equivalent To 5 Hours Of Sleep?

It has been a busy week for me, how about you?

This week I was in NYC working with Serovital Advanced, they have a very interesting anti-aging supplement which increases growth hormone (aka the fountain of youth) and seems to subsequently improve some sleep parameters.

I woke up on Thursday to get my flight back to LA and it was 3 degrees! I was certainly happy to get back to LA where it was warm (sorry if you suffered through the Polar Vortex). I had the good fortune of being on one of my favorite daytime shows, Home & Family. We filmed a piece on sleep and the Microbiome and talked about foods that are good for sleep (The show airs Monday at 10:00am PST- check your local listings it’s on the Hallmark Channel). I was able to tell the group about my favorite nighttime snack NightFood. Here is a cool secret- they now have ice cream- try it, it is nothing short of delicious.

I also filmed with world renowned neurologist David Perlmutter (author of …

4 Ways Sugar Wrecks Your Sleep 0

4 Ways Sugar Wrecks Your Sleep

A lot of us are just about one month into our new year, shape-up, eat-right plans. Whether you’ve started the new year with Paleo, Keto, Whole 30, or intermittent fasting, your new-and-improved healthy eating and weight-loss strategy is guaranteed to involve reducing sugar.

These days, I’m hearing from a lot of my patients that their sleep has improved a lot since they started their version of eating clean. One of the most potent, underrated benefits of eating well, especially when paired with exercise? A big boost in sleep. Many of my patients tell me that since they gave their diets a reboot they’re finding it easier to fall asleep, they wake less often, and they rise in the morning feeling better rested and much more energized.

(A lot of today’s popular diets also come with potential hazards for sleep. You can read up on the pros and cons of Keto, Paleo, and intermittent fasting  here, and here.)

For all its benefits, staying away from sugar isn’t easy! I have a serious sweet tooth, so I totally

5 Key Connections Between Sleep And Cancer 0

5 Key Connections Between Sleep And Cancer

In the first part of my series on sleep and cancer, I talked broadly about the risks that poor quality and disrupted sleep can have on our risk for the disease. Here, I’ll dig in a little deeper, to look at some of the different pathways and mechanisms by which sleep might affect our risk for developing cancer. Some of these may surprise you. For example, a lot of my patients are startled to learn that melatonin, a hormone that’s so strongly aligned with sleep, has an impact on how cancer cells grow.

Cancer remains one of the most frightening and difficult diseases of our time. Sleep can play a powerful and protective role in helping us manage and even reduce our cancer risk. It’s my hope that the more you understand about the different the ways sleep may affect cancer, the more attention you’ll give to your sleep every day.

Let’s jump in and explore the connections between sleep and some of the major underlying factors that drive cancer development. 

Circadian rhythms

How circadian rhythms relate to sleep

The 5 Types Of Insomnia – Which Type Are You? 0

The 5 Types Of Insomnia – Which Type Are You?

Last week was a whirlwind. I traveled to NYC for The Today Show, then to Las Vegas for the technology show CES, and finally LA for Face the Truth with Vivica Fox. I’m exhausted just writing this sentence. The upside is that I was able to catch up on my reading on the flights. I read a lot of interesting material including a recently published study which reinforces what I’ve been sharing with my patients and readers for years…which is that there are several types of insomnia, not just one

A group of Dutch researchers identified five different subtypes of insomnia in their recently published study online in Lancet Psychiatry (a very prestigious journal). This study is different than other published studies in medical literature because it goes beyond subtyping that is focused merely on the type of symptoms someone may experience.

These referenced symptoms may include:

  • Difficulty falling asleep
  • Difficulty staying asleep
  • Awakening too early

The Dutch researchers approached insomnia in a completely different way. Instead of categorization based on symptoms, they based their categorization on different biological traits …

How Sleep Impacts Your Ability To Keep New Year Resolutions 0

How Sleep Impacts Your Ability To Keep New Year Resolutions

I had the great opportunity to be on NBC’s Today Show this week and we talked about New Year Sleep Resolutions, it’s a fun segment that you may enjoy watching.

It’s that time of year when most people who made resolutions are about to break them. It appears the average person can make it about 10-14 days before they end up breaking their resolutions. I’ll be you didn’t know that lack of sleep can play a significant role. If you are on the edge of giving up on a resolution, let me see if I can help.

Did you know that lack of sleep can decrease motivation?

Lack of sleep also increases cravings, lowers memory, and makes you moodier which often means we are no fun to be around. So, in order to save your resolutions, you may want to look at a few RESTolutions for the new year.

Create A Consistent Wake Up Time. If I could pick one thing for everyone to do, it’s to wake up at the same time. Yes, a consistent bedtime will ensure …

How Does Sleep Affect Our Cancer Risk? 0

How Does Sleep Affect Our Cancer Risk?

It’s a question I’m asked a lot: what is the connection between sleep and cancer?

People are often really asking: if I sleep poorly, does my cancer risk go up? That’s one important aspect of the relationship between sleep and cancer. But there are others, too. Sleep can be a key preventative strategy that may help reduce your risk of cancer. Thanks to scientific breakthroughs that have deepened our understanding of circadian rhythms, sleep is now being used as a therapeutic tool in the treatment of cancer. And for people living with cancer, sleep can be both a challenge and an opportunity—a challenge to sleep well, and an opportunity to use sleep to strengthen the body’s natural powers to push back against cancer.

In a series of articles, I’ll unpack and explore the complex relationship between cancer and sleep, and look at some of the cutting-edge scientific discoveries that are informing how we approach cancer prevention, and making sleep an emerging player in the world of cancer therapy.

Sleep and cellular health

Before we jump into looking at how

Productivity Habits Of Billionaires And How They Sleep 0

Productivity Habits Of Billionaires And How They Sleep

Is 4 am the new 6am?

I’ll let you decide … and I’ll share the results of a sleep makeover I did for a journalist later in this article.

This past week in an article in the Wall Street Journal, a journalist interviewed several billionaires and discovered that they all seem to find 4 am as their “most productive time of day.”  If you want to learn why this will only work out for about 15% of the population, keep reading or if you prefer to read on the blog head on over.

The reasoning, according to the reporter, that this crazy early morning hour is so good for the interviewee’s productivity was threefold:

  1. At that hour, there are minimal distractions (kids, family, employees or bosses)
  2. There is almost no one emailing to texting you
  3. There is less to look at on social media

The group of people were not a huge surprise: Tim Cook (CEO of Apple), Richard Branson (CEO of Virgin Atlantic), Michelle Gass (former President of Starbucks; you know she’s drinking her product at 4 am). But …