Category Archives: sleep

The Dark Side Of Daylight Savings: Risks And Recommendations

Every year, as clocks spring forward or fall back in regions observing Daylight Savings Time (DST), millions find their daily routines and biological clocks disrupted. This seemingly small shift, intended to conserve energy by extending evening daylight, carries significant and often overlooked health implications.

Here are five health risks you should know:

1. Sleep Disruption and Health Risks

The immediate effect of DST is sleep disruption. WebMD highlights the harmful effects of this adjustment, noting that the loss of just one hour can lead to short-term confusion and irritability, with long-lasting impacts on overall health.

UTSWMed further explains how DST can be particularly bad for brain health, disrupting the natural circadian rhythms that regulate our sleep patterns, mood, and cognitive functions.

2. Increased Accidents and Injuries

The transition into DST has been linked to increased traffic accidents, as a study in the New England Journal of Medicine detailed. The disorientation caused by sleep loss can reduce alertness and increase the risk of errors on the road.

Similarly, the American Psychological Association (APA) found that workplace injuries tend to rise immediately after the clocks are set forward, suggesting that sleep deprivation affects not only our cognitive abilities but also our physical safety.

3. Heart Health Concerns

Perhaps one of the most alarming findings is the association between DST and heart health. The New England Journal of Medicine reports an increase in myocardial infarction (heart attack) incidents following the switch to DST, underscoring the stress that sleep disruption can place on the cardiovascular system.

4. Effects on Mental Health

The impact of DST extends into mental health. The sudden change in daylight patterns may exacerbate seasonal affective disorder (SAD) and other mood disorders. Mental Floss discusses the potential role of DST in triggering seasonal depression. At the same time, a study cited by Wiley Online Library suggests small shifts in diurnal rhythms can lead to an increase in suicide rates, highlighting the profound effect of circadian misalignment on psychological well-being.

5. Fertility and Pregnancy

An often overlooked aspect of DST is its impact on fertility treatments. A study shared by Taylor & Francis Online reveals an increased rate of spontaneous pregnancy loss among IVF patients following the DST change, suggesting that even minor disruptions in sleep and circadian rhythms can have significant reproductive consequences.

Recommendations

To mitigate the risks associated with Daylight Savings Time (DST) and improve your overall well-being during these transitions, consider the following recommendations:

Gradually Adjust Your Sleep Schedule: In the week leading up to the change, adjust your bedtime and wake-up time by 10-15 minutes each day to help your body adapt more smoothly to the time change.
Enhance Your Sleep Environment: Make sure your bedroom is conducive to sleep. This includes maintaining a cool, comfortable temperature, minimizing noise and light exposure, and investing in a comfortable mattress and pillows.
Limit Exposure to Screens Before Bedtime: The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, the hormone that regulates sleep. Try to avoid screens for at least an hour before going to bed.
Establish a Relaxing Pre-Sleep Routine: Engage in calming activities before bed to help signal to your body that it's time to wind down. This could include reading, taking a warm bath, meditating, or practicing gentle yoga.
Stay Active During the Day: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime as it can energize you and make it harder to fall asleep.
Consider Natural Sleep Aids: Supplements like melatonin or herbal teas (such as chamomile or lavender) can be helpful, but it's important to consult with a healthcare professional before starting any new supplement.
Use Essential Oils: Products like Circadian Rhythm™ by Vibrant Blue Oils can support your body's natural sleep-wake cycle by helping to regulate the release of melatonin and reduce stress levels.

Implementing these strategies can help ease the transition into and out of Daylight Savings Time, reduce the associated health risks, and support your overall sleep and well-being.

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[expand title="Sources"]

WebMD. (2021, November 5). An Hour at What Cost? The Harmful Effects of Daylight Savings. Retrieved from webmd.com
University of Texas Southwestern Medical Center. Why daylight saving time may be bad for your brain and health. Retrieved from utswmed.org
Gold, J. A., et al. (2020). Increased Patient Safety-Related Incidents Following the Transition to Daylight Savings. Retrieved from PubMed
Janszky, I., & Ljung, R. (2008). Shifts to and from Daylight Saving Time and Incidence of Myocardial Infarction. Retrieved from NEJM
Coren, S. (1996). Daylight Savings Time and Traffic Accidents. Retrieved from NEJM
Barnes, C. M., et al. (2019). Changing to Daylight Saving Time Cuts Into Sleep and Increases Workplace Injuries. Retrieved from APA
Kelner, N., et al. (2017). Impact of DST on spontaneous pregnancy loss in in vitro fertilization patients. Retrieved from Taylor & Francis Online
Lahti, T. A., et al. (2008). Small shifts in diurnal rhythms are associated with an increase in suicide. Retrieved from Wiley Online Library
Mental Floss. Is Daylight Saving Time to Blame for Seasonal Depression? Retrieved from mentalfloss.com

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Magnesium And Sleep

by Mirasleepmagnesium, sleep

Are you one of the 50 million Americans who struggle with sleep issues? Sleep is critical for our health and yet 1 out of 4 women and 1 out of 5 men can have issues with sleep. For those looking for natural support there are some holistic strategies you can use to help you sleep more soundly.

If you are looking for a more natural approach to addressing your insomnia, you may want to consider adding magnesium to your supplemental support plan. Although your body does not produce magnesium, it requires an immense amount for optimal health. Low levels of magnesium may be contributing to poor quality sleep and possibly even insomnia.

How Do You Get Magnesium?

The most beneficial way to add more magnesium is through your diet. This means adding magnesium-rich foods such as pumpkin seeds, Swiss chard, spinach, summer squash, and turnip greens.

If you feel that you are still not getting enough magnesium through your diet, or if testing has revealed a micronutrient deficiency, including magnesium, you may need to consider supplementation. As you age, magnesium deficiency becomes more common.

Benefits of taking magnesium

Magnesium is used for over 300 enzymatic functions in the body. As such have proper magnesium levels can support the body in many way including:

Helping to reduce blood pressure
Support blood sugar balance and improve insulin resistance
Reduce hypertension
Supportive for cardiovascular health
Beneficial for reducing migraine headaches
May help improve anxiety and depression
And helping to reduce levels of insomnia

Studies have shown that people with low levels of magnesium may have trouble both falling asleep and staying asleep. Supplementing with magnesium appears to help people fall asleep faster and stay asleep longer. One study noted that it was especially supportive for older adults.

Other tips for sleep

If you are trying to improve how well you sleep just adding magnesium is not going to be enough. There are some other healthy habits that you need to add into the mix as well.

Have a regular winding down routine. This helps signal your body that it’s time to get ready to sleep. Good habits for winding down may include reading a book (paper is preferred over e-readers as the blue light can interfere with your ability to fall asleep), taking a warm bath, or even just making sure you get ready for bed at the same time every day.

It is also important to reduce your caffeine levels, especially after 3:00 PM. And alcohol is not a good choice to help you sleep. It may seem like you’re sleeping more but the quality of alcohol-fueled sleep is very poor and will not help you get the restorative benefits of sleep that you need.

In Conclusion

If you’re someone who is dealing with insomnia or poor quality sleep consider starting a sleep journal to see just how much sleep you’re really getting. Then look at your diet ad consider adding more magnesium rich foods. If necessary consider doing micronutrient testing and check your levels, adding supplementation if needed. And consider building a healthy sleep habit routine.

[expand title="Sources"]

Julia, Nina. "Sleep Statistics: Facts & Latest Data In America (2023 Update)". CFAH, 2022, https://cfah.org/sleep-statistics/. Accessed 15 August 2023

Nielsen, Forrest H. "Relation Between Magnesium Deficiency And Sleep Disorders And Associated Pathological Changes". Modulation Of Sleep By Obesity, Diabetes, Age, And Diet, 2015, pp. 291-296. Elsevier, doi:10.1016/b978-0-12-420168-2.00031-4. Accessed 15 Aug 2023.

Killilea, David, and Jeanette Maier. "A Connection Between Magnesium Deficiency And Aging: New Insights From Cellular Studies". Magnesium Research : Official Organ Of The International Society For The Development Of Research On Magnesium, vol 21, no. 2, 2008, p. 77., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790427/. Accessed 15 Aug 2023.

Romani, Andrea M. P. "Beneficial Role Of Mg2+ In Prevention And Treatment Of Hypertension". International Journal Of Hypertension, vol 2018, 2018, pp. 1-7. Hindawi Limited, doi:10.1155/2018/9013721. Accessed 15 Aug 2023.

Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021 Apr 17;21(1):125. doi: 10.1186/s12906-021-03297-z. PMID: 33865376; PMCID: PMC8053283. Accessed 15 Aug 2023.

Barragán-Rodríguez L, Rodríguez-Morán M, Guerrero-Romero F. Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. Magnes Res. 2008 Dec;21(4):218-23. PMID: 19271419. Accessed 15 Aug 2023.

Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017 Jun 27;12(6):e0180067. doi: 10.1371/journal.pone.0180067. PMID: 28654669; PMCID: PMC5487054. Accessed 15 Aug 2023.

Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015 Sep 23;7(9):8199-226. doi: 10.3390/nu7095388. PMID: 26404370; PMCID: PMC4586582. Accessed 15 Aug 2023.

Zhang, Yijia et al. "Association Of Magnesium Intake With Sleep Duration And Sleep Quality: Findings From The CARDIA Study". Current Developments In Nutrition, vol 5, 2021, p. 1109. Elsevier BV, doi:10.1093/cdn/nzab053_102. Accessed 15 Aug 2023.

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10 Common Anxiety Triggers And How To Overcome Them

by Mirahabits, meditation, sleepanxiety

In our modern society, we’ve somehow become convinced that if we can just juggle all those balls or spin all those plates, life will be perfect. Unfortunately, so many of the modern inputs actually contribute to stress, overwhelm, and even anxiety or depression. There are several things in our lives that can cause anxiety. There are a number of different things that can help alleviate many of these stressors.

1. Lack of Sleep

We try to do more in our day, and sleep is the first to go. Unfortunately, in our desire to get more done, sleep deprivation can instigate or worsen anxiety disorders. By making sleep a priority you just might find you are also more productive. There are several things you can do for improving your sleep. Check out my post “How to Sleep Soundly” for several tips.

2. Excessive Technology

Digital overload is now the norm in our society. Cell phones, computers, and televisions all keep us “connected.” There are texts and emails that bombard us throughout our day, shows to watch, and video games to play. But what is the cost of all this technology? There is an overload of information that we must process, and this can activate stress hormones and the brain is constantly “on”, leaving us anxious. For many it can be beneficial to set aside some time each day with no technology. You might be surprised how less anxious you feel.

3. Too Much News

This is another challenge that comes along with technology. Social media sites cover more negative or dramatic news to encourage more hits. Have you heard the term “doomscrolling”? This is where you get sucked into a negative news cycle and find it difficult to disengage. All types of news media consumption can increase emotional distress. Some strategies to limit this type of stress can include turning off smartphone news notifications, set time limits for scrolling, and add other tech-free periods during your day.

4. Being Disconnected From Nature

Our connection with nature is slipping away as we spend more time on devices. American adults spend more than half of their day on electronic media; and the average adult spends five hours or less in nature per week. The environments we are in can increase or decrease our stress and this in turn impacts our overall health. Being in nature reduces anger, fear, and stress. Consider taking walks or hikes during your day, even a short walk can help lift your spirits. Forest bathing, spending time in a forest, lowers cortisol levels, reduces blood pressure and pulse rate.

5. Sedentary Life

Sedentary lifestyle has definitely increased with our technology use and lack of time in nature. It too can affect mental health issues such as depression, anxiety, and self-esteem. It is important to move throughout the day. If you sit for long periods of time, consider setting a timer for every 30 minutes to just get up and walk around or stretch for a few minutes.

6. The Blood Sugar Roller Coaster

Experiencing the blood sugar roller coaster not only impacts your body but also your mood. Unstable blood sugar often starts with a lack of protein and nourishing foods at the beginning of the day. As you go through the day your blood sugar begins to spin out of control. These ups and downs can produce anxiety, worry, and irritability. To avoid this roller coaster, concentrate your meals and snacks around protein, fiber, and healthy fats.

7. Lack of Purpose or Doing a Job You Hate

Feeling of not having a clear direction or goal in life and/or job burnout can impact your overall mental health causing problems with anxiety and depression. You may not be able to quit your job right now, but you can invest your time in doing something you are passionate about. Even a couple of hours a week doing something you love can help lift your mood. And who knows…sometimes these passion projects can lead to a new career!

8. Bottling up Emotions or Unprocessed Trauma

Emotional suppression and unresolved emotional distress have been shown in studies to contribute to anxiety. Post-traumatic stress disorder (PTSD) is an example of unprocessed trauma. Yoga, meditation, mindfulness, exercise, journaling, and reaching out to someone are all strategies that can help.

9. Lack of Deep Connection

Lack of meaningful and authentic relationships in one's life can increase the risk of anxiety and depression. Humans are social beings. As the saying goes, “No man is an island.” Some people may need differing levels of connectiveness, but we all need some form of human contact. Suggestions can include reaching out to someone, to get involved in something you feel passionate about, replace screen time with face-to-face time, or join a walking group. Building relationships not only helps you, it can help others too.

10. Being Over Caffeinated

Consuming excessive caffeine can trigger anxiety. Caffeine is found not only in coffee but also tea, energy drinks, candy, and more. You can check out my post “How Much Caffeine Do You Need?” To limit caffeine intake, read labels to determine how much you may actually be consuming and find alternatives that don’t contain caffeine. If you feel you need a “hit” of caffeine try a glass of water, take a walk, or practice deep breathing – all of which can improve your energy level.

With so many areas that can cause anxiety in our lives, it can be challenging to reduce it. Yet, implementing some of these strategies can still be helpful.

Vitamin Zzzzzzzz

by Mirachange, health, sleep, testing

I've been making changes to what and how I eat in order to support my health and deal with recently diagnosed food intolerance issues. I began to suspect that I had food intolerances, or allergies, when I noticed several physical symptoms. One of them was that my sleep seemed to be getting worse. This was in spite of taking supplemental support (tryptophan and vitamin B6) as well as the use of essential oils like lavender and serenity.

Don't get me wrong, I was sleeping. But it wasn't as restful as I was used to, I was waking more frequently, and I was noticing that my dreams had changed.

Food intolerances can create a cascading effect on the system due to the increased inflammation. This inflammation can:

increase mucous production causing stuffy noses, full sinus, and post nasal drip
impact cortisol levels which in turn can cause a shift in hormonal levels affecting sleep
cause itching, rashes, and other skin irritations which can make for restless sleep
affect gut health which impacts the whole body and, again, can cause discomfort which can interrupt sleep
inflammation from food intolerances may also impact joint health or cause swollen tissues

Any and all of which can add up to less than optimal sleep. And without sleep, well, many of us don't function well. I know this is especially true for me.

When we are dealing with health and wellness we sometimes forget to pay close attention to our bodies. To listen, if you will, to what they are telling us. The small, creeping clues of “not feeling well” can be indicators of a larger problem. If there's a pattern or consistency to that we need to pay attention. Food journaling can be a great way to stay on top of this. Most of us think that we will remember what we ate and how we felt. But, as I frequently joke with others when I ask them to food journal, ‘I can't remember what I had for breakfast on Tuesday how am I supposed to remember everything I ate and how I felt for an entire week?' I knew I wasn't sleeping well, I knew I was having more mucosal production, but I wasn't paying attention. Until I journaled myself and realized that there was a pattern. That lead to testing which lead to answers. Very simply, very straightforward.

How do I know I'm on the right track? Because it's getting better. I confess, even though I've been doing this for years with other people, even though I've personally seen the benefits of changing what and how I eat to meet the needs of my bio-individual body, I'm always amazed when simple changes can have such a profound effect. Within two weeks of modest changes I've started to sleep so much better. The third night that I woke up realizing that I had “zonked out” I knew I was on the right path.

It's not easy sometimes, but it is simple. Getting better quality sleep is making me feel better. I wake up refreshed and ready to hop out of bed and get started with my day. It's fabulous how much great sleep can help you feel so much better overall. And feeling better is both it's own reward and the motivation.

Want to know more? Contact me for a free Food Journal page and find out if you have food related health patterns.

More info: giving up dairy

photo: PhotogLife

Energy What?

by Mirareviews, sleep

I am horrified by an ad I just saw. Remember the mouthwash strips invented years back? The ones that you put on your tongue to dissolve that left your breath minty fresh? Well someone has taken them to the next level and created an energy strip or sheet that works the same way. Remove from the package, place on your tongue, and poof, instant energy.

It's bad enough that there are hyper-caffeinated beverages on the market, it's really awful that there are mini-shots of energy product, and let's not forget all the other atrocious caffeine products such as caffeinated soap and panty hose. Now we have this? I'm truly astounded and upset.

How much caffeine do people think they need? And if they need that much isn't it time to consider perhaps that they are trying to do too much? If someone is not awake enough during the day perhaps it's time for them to look at how much sleep they're getting. Maybe their bedroom is not restful enough, is it a dark, cozy, no-tv, no-computer, no-gaming system space? Poor sleep, or not enough sleep are key reasons that people feel tired and then reach out for caffeine or sugar as a way to boost their flagging energy. Getting good quality sleep, and enough of it, can often reduce the extreme fatigue that seems to be plaguing us.

So why am I so against this product? For adults caffeine is generally considered safe up to 300 mg per day. This product contains 100 mg of caffeine, plus high doses of B vitamins. Oh yeah, they also come loaded with artificial flavors, sucralose, polysorbate 80, artificial colors, plus some other chemicals thrown in for good measure.

One of my big worries about this product, aside from the nasty ingredient factor, is the potential for abuse. The delivery system makes it far too easy for small children to get their hands on it, especially if it is tossed into a purse or a car cup holder along with gums, mints and other similar items. It's also something that will be very easy for teens to overuse.

I can only hope that this product will be pulled from the shelves as quickly as possible.

How To Sleep Soundly

by Mirahabits, sleep, stresssleep

We all need sleep. Unfortunately, the pace of modern life and the ability to extend daylight has taught many of us to develop very poor sleep habits. We've all seen the news reports that show how significant numbers of the population are suffering from a sleep debt, many are seriously sleep deprived.

There are reports that show how sleep deprivation can cause delayed reactions and slow or confused thinking. It can also have other significant impacts on your overall health and wellbeing. Getting back into a good sleep cycle with adequate sleep can help re-regulate your brain clock and improve some sleep-related health issues.

Sleep and heart health

Now a new report released last month in the Journal of the American Medical Association (JAMA) shows that sleep deprivation can be tied to coronary calcification. In the study calcification rates were as high as 27% of the study population who slept less than 5 hours per night. It dropped significantly with added sleep and according to the article one hour of added sleep was considered equal to lowering systolic blood pressure 17 mm Hg (the systolic number occurs at the beginning of the cardiac cycle and is the first number in a blood pressure reading - an average blood pressure is somewhere around 115/75).

What is sleep hygiene?

According to the dictionary hygiene is:

hy·giene (noun)

conditions or practices conducive to maintaining health and preventing disease

Sleep hygiene is an important, and yet often overlooked, part of our health. Yet when we add in good practices to ensure that we are getting not only enough sleep but restful sleep, we feel better and our health is better because of it. These tips are helpful ways improve the quality of your sleep and your sleep hygiene:

Avoiding caffeine later in the day
Go to bed at approximately the same time every night
Don't watch television in bed
Create a sleep routine that signals your body that it is time to get ready for sleep
Have a dark, comfortable room to sleep

Nutrition and sleep

Nutritionally there are a few things that you can do to help you sleep as well. As mentioned above, avoiding caffeine later in the day is important. Many people claim to not be affected by caffeine but reports from the National Sleep Foundation show that most people are not aware of how much of a sleep debt they are carrying and how it affects them. Try switching to decaffeinated or herbal drinks in the afternoon and evening.

Carbohydrate cravings are another problem that can affect sleep and sleep quality. For many people the mid-afternoon carbohydrate cravings are because they are producing too much melatonin at the wrong time of day, this leads to a suppression of serotonin in the brain. This, in turn, leads to cravings for carbohydrates.

Many people have problems staying asleep, they wake up around 2 or 3 am. The general suggestion here is to have calcium and magnesium before bedtime. Calcium has a calming effect and the magnesium balances the calcium and relaxes the muscles. Eating nuts (especially almonds), nut butters, cheese, or yogurt are good sources of these nutrients. Bananas, dates, figs, tuna or turkey are also good choices as they are high in tryptophan which helps to promote sleep. Remember, this is a small snack, not a meal, so don't overdo the amount that you eat.

If you take over-the-counter products to sleep please be aware that your body can become over-conditioned to them and then require them to sleep. Melatonin and chamomile should not be taken on a long-term basis and if you are allergic to ragweed you should avoid chamomile altogether.

Holistic health sleep strategies

Detox bath

Occasionally we get overwhelmed and overstimulated as we go through our daily lives. This can make it difficult to sleep well at the end of the day. High energy output combined with an inability to refocus the mind often leads to a state of wakeful-seeming. Even though we are tired, we cannot shift our focus and calm down enough to sleep or we do not sleep deeply enough for restorative purposes.

One way to help relax the body and the mind is to take a detox bath. This bath is very soothing for many people and the addition of calming essential oils helps to support the transition to restorative sleep.

To make a simple detox bath combine the following ingredients and add them to a tub of hot water:

1 cup epsom salts
1 cup baking soda
3-5 drops of essential oil - choose either lavender, grapefruit, ylang-ylang, cedarwood, or sandalwood (note that lavender is not recommended for males due to its impact on hormones)

Soak for 20 minutes immediately before bedtime. This bath can be repeated up to twice per week.

Caution: Do not use this bath if you have other health conditions that might be severely impacted by immersion in a hot bath.

Avoiding blue light

Blue light is highly stimulating and can interfere with sleep. It is found in electrical devices, phones, game consoles, television, and the computer.

Blue light fasting can be very supportive for those with sleep issues. Start with a 60 minute fast (meaning no exposure) before bedtime. If needed increase this to 90 minutes before bedtime.

For those who are highly sensitive to blue light it may be necessary to block blue light earlier in the day using a lighter filter lens and then shift to a darker filter lens before bedtime.

While this does require the use of two different pair of glasses, having a two step system, such as blue light blockers, provides the graduated blocking filter that is more supportive for removing blue light and more conducive to good sleep.