Tag 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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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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Weighted Blanket

by MiraUncategorizedholistic health, sleep, weighted blanket

Do you struggle with sleep issues? If you said yes you aren’t alone. The Center for Disease Control (CDC) states that 50 to 70 million Americans suffer from some type of sleep disorder. Insomnia is the most common type with approximately 30% of adults reporting short-term and 10% chronic sleep issues.

Unfortunately, there are a number of health concerns that go along with sleep disorders. Short- and long-term effects of inadequate sleep can lead to depression, burnout, addiction, and even cardiovascular health conditions. Lack of sleep can also have a negative effect on production, judgment, social and family situations, and may lead to an increase in accidents.

Why Do We Have Sleep Disturbances?

It may have to do with the stressors associated with our modern lifestyle. Oddly enough studies indicate that women tend to struggle even more. But the reality is most of us struggle at one time or another with some sort of sleep challenges. Fortunately, there are some supportive strategies that can improve your sleep quality. One of the most important things you can do is improve your sleep hygiene which refers to “habits that help you have a good night’s sleep.”

Improve Your Sleep

Taking sleeping pills is an option that many people try to avoid. It may be from concerns about becoming dependent on the medication. Or feeling like your sleep issues aren’t “bad enough” to warrant medication. It could also be that increasing numbers of people are looking for non-pharmaceutical solutions.

There are a number of supplements that can be helpful such as:

L-theanine
5 HTP
tryptophan
melatonin
magnesium

Herbal teas can also be supportive. These include chamomile, valerian, and linden. Some of my clients have shared that they have to switch up the supplements or herbs because their body begins to get used to these remedies and poor sleep quality returns.

Anxiety and Stress

Your mental or emotional state can also contribute to many sleep disorders. Preparing your mind and body for sleep can improve your sleep quality, especially when it comes to falling asleep.

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 detox bath combine the following ingredients and add them to a hot, but not scalding, tub of water:

1 cup epsom salts
1 cup baking soda
3-5 drops of essential oil - choose either ylang ylang, cedar wood, or sandalwood

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.

Mindfulness for Sleep

Making sure that your bedroom is cool and dark is important. You also want to go to bed as close to the same time each night. And develop a routine for how you get ready for bed. These cues signal your brain that it’s time to get ready to unwind and prepare for sleep.

Other strategies for sleep are incorporating sound. This can be through using guided meditation, sleep stories, or listening to white noise.

Sleep Tools

I’ve recently found a couple of game-changers that have been amazing when it comes to helping me have better sleep – a weighted blanket and weighted eye pillow. These two sleep tools have made such a huge difference.

Why all the weight you ask? Well, it turns out there is scientific evidence that adding a little weight is helpful with sleep quality. Using a weighted blanket has demonstrated a calming and relaxing effect. This can decrease anxiety, some studies have found it may relieve pain and improve mood.

How Does a Weighted Blanket Help?

It is believed that the weighted blanket provides deep pressure stimulation (DPS) which provides sensory modulation. DPS has been shown to increase the release of dopamine and serotonin thus creating a calming effect. Both these neurotransmitters can affect sleep.

Weighted blankets have been shown to help those with autism, ADHD, mental health challenges, PSTD, and insomnia. They were also found to be helpful while patients underwent dental procedures. Studies show that weighted blankets improve feelings of safety, relaxation, and comfort. Many report that the “pressure therapy” produces a calm-inducing amount of pressure on your entire body, similar to the feeling of being hugged, swaddled, stroked, or held.

How is the Weight Added?

You might be wondering if heavier fabric is how weight is added, but a weighted blanket is different. Filled with polymer pellets or glass beads, these provide the weight and touch therapy. Polymer pellets are tiny plastic solids with a consistent shape. They are colorless and non-toxic. They are similar to what some children’s toys have in them.

The other option is glass beads. These are small glass pebbles that have smooth round surfaces. They are very fine and have been compared to touching sand on a beach. Who doesn’t like to walk on a sandy beach? The glass beads are typically non-toxic and eco-friendly. Just make sure they are lead free.

Using glass beads can make the blanket more smooth and less “bumpy” compared to the polymer pellets. The glass beads definitely would be more eco-friendly and not adding more plastic to our lives. However, it really is a personal choice as to which one is better when it comes to the feel of the blanket. This includes not only the beads but the fabrics.

How Much Weight Should I Use?

Weighted blankets are sold in different weights. Through studies it has been found that most people will do best with a blanket that is no more than 10% of their body weight. That means if you weight 150 pounds the heaviest blanket you would want to purchase would be 15 pounds. Again this would be a personal choice.

The pellets or beads are encased between two layers of fabric. There are many fabric options to choose from. The warmer options include minky fabric, fleece, chenille, silk, flannel, acrylic, and polyester. For cooler fabrics cotton, bamboo, linen, and microfiber are options. Each fabric will have pros and cons. If you are looking for more eco-friendly and sustainable fabrics, choosing cotton, linen, or bamboo will be best.

Baloo is an eco-friendly brand made with lead-free glass microbeads and materials certified to be free of harmful chemicals.

Purchasing a duvet cover for your weighted blanket should be considered since weighted blankets do require extra care when cleaning. Because they can be more expensive than an average blanket, taking proper care of them will extend their life and a duvet cover will protect your investment.

Is a Weighted Blanket Right for You?

It can benefit both your physical and mental health by soothing anxiety and providing a better night’s sleep. But there are some challenges with weighted blankets including getting the right weight for you, extra care with cleaning, and being more expensive.

If you are a “hot” sleeper you may get too hot. There are some people who should not use weighted blankets; if you snore or have sleep apnea, talk to your healthcare practitioner before investing in a weighted blanket. If you are considering a weighted blanket for your child, make sure your child can move the blanket without your help.

Similar to weighted blankets, weighted sleep masks use DPS, providing the same soothing effect – a comforting hug to your face. I’m absolutely in love with my weighted eye pillow and am amazed at what a difference it made for my sleep quality. Here is the weighted eye pillow I love from Nodpod:

A weighted blanket or eye mask may be helpful to improve your sleep hygiene and ultimately, your sleep quality.

[expand title="Sources"]

Chen, HY, Yang, H, Meng, LF, Chan. PYS, Yang, CY, and Chen, HF. Effect of deep pressure input on parasympathetic system in patients with wisdom tooth surgery. Journal of the Formosan Medical Association, Volume 115, Issue 10, 2016, Pages 853-859. https://www.sciencedirect.com/science/article/pii/S0929664616301735.

Mullen. B., BS, Champagne. T., MEd, OTR/L, Krishnamurty, Sl, PhD, Dickson, D., APRN, BC & Gao R., PhD (2008) Exploring the Safety and Therapeutic Effects of Deep Pressure Stimulation Using a Weighted Blanket, Occupational Therapy in Mental Health, 24:1, 65-89, DOI: 10.1300/J004v24n01_05. https://www.tandfonline.com/doi/abs/10.1300/J004v24n01_05?needAccess=true&journalCode=womh20

McCall WV. Paying attention to the sleeping surface and bedclothes. J Clin Sleep Med. 2020;16(9):1427–1428. https://jcsm.aasm.org/doi/full/10.5664/jcsm.8704

Love Stevens, M. and Roby, A. Weigh Down on Sleep Respiratory Care October 2019, 64 (Suppl 10) 3223902. http://rc.rcjournal.com/content/64/Suppl_10/3223902.short

Ackerley, R, Badre G., and Olausson, H. (25 May 2015) Positive Effects of a Weighted Blanket on Insomnia. Journal of Sleep Medicine & Disorders, SciMedCentral. https://www.jscimedcentral.com/SleepMedicine/sleepmedicine-2-1022.pdf

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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

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.