220. The Hidden Dangers of Poor Sleep: How It's Silently Wrecking Your Health (And How to Fix It)

Are you aware of the hidden dangers of poor sleep and how it might be silently wrecking your health?

You're not alone—many people struggle with sleep, often unaware of its profound impact on their physical, mental, and emotional well-being.

Join Dr. Adrienne Youdim as she delves into the science of sleep, exploring its physiology, benefits, and the consequences of sleep deprivation. She shares practical strategies to improve your sleep quality and overall health.

Don’t forget to share this episode with friends and family who might benefit from understanding the importance of good sleep!

What You'll Learn From This Episode:

• Understand sleep physiology: Learn about the different stages of sleep, including REM and non-REM, and their roles in memory consolidation and emotional regulation.
• Recognize the impact of sleep deprivation: Discover how inadequate sleep can lead to increased risk of heart disease, obesity, cognitive decline, and emotional disturbances.
• Identify common sleep disruptors: Explore how caffeine, alcohol, and light exposure can negatively affect your sleep quality.
• Implement practical sleep strategies: Find out how to create a conducive sleep environment and establish healthy bedtime habits to enhance your sleep.
• Embrace incremental changes: Understand that even small adjustments in your sleep routine can lead to significant improvements in your health and well-being.

"When we prioritize our sleep, we unlock the potential for better physical, mental, and emotional health."— Dr. Adrienne Youdim

Ways that Dr. Adrienne Youdim Can Support You

1. Join the Monthly Free Mind-Body Workshops: Participate in engaging mind-body practices designed to help manage your stress response. Register here.
2. Sign Up for the Newsletter: Stay updated with valuable insights and resources by subscribing to the newsletter. Sign up here.
3. Freebie alert. Register for our monthly free MindBody Workshop and receive a downloadable guide on emotional labeling to help you manage your emotions effectively.

Connect with Dr. Adrienne Youdim

• Website :https://www.dradriennespeaks.com/
• Instagram: https://www.instagram.com/dradrienneyoudim/

Transcript

Welcome to HealthBite, the podcast where I offer small actionable bites to greater physical, mental and relational and professional health and wellbeing. And if you are enjoying this podcast please help us grow my giving us a rate and review 

I'm your host Dr Adrienne Youdim. I am triple board certified an internist, obesity medicine and physician nutrition specialist and I have learned in working with patients and clients for nearly 20 years, that good nutrition is not just about the food that you eat, but all the ways in which we can nourish ourselves physically, mentally and emotionally. Together we will explore the intersection of science, nutrition, health and wellbeing in the pursuit of living well. These quick bites will leave you feeling motivated, empowered and inspired.

I just love this stuff, so thank you for joining me on this journey. 

Less than 40% of Americans get the recommended 7 or + hours of sleep  Americans currently average 6.8 hours of sleep at night, down more than an hour from 1942.

Sleep is divided into:

NREM- brain slows down HR, BP, respiratory rate and temp goes down

Benefits: 

Consolidate information transferring information from temp to long term memory

CV powers down -- lowers BP and HR

-from SNS to PNS

Improve immune function - restock immune factors and the bodies sensitivity to those immune factors

REM- dream sleep /brain more active than NREM. Interestingly some parts of the brain are even more active than an awake state- including parts of the brain involved in emotion and memories, among others.

-difficult emotional experiences are soothed and addressed - as Walker says its not time that heals all wounds, it is actually sleep

-integrate new information with past information and past experiences. Allows us to access creative solutions to problems

We can REM sleep periods occur every 90 to 120 minutes. And initially it lasts about 10 minutes but with every cycle rem sleep gets longer. 

-goal 25%

We will talk later about what can impact REM

How much sleep is needed?

Minimum of 7 hours and range 7-9 hours

Less than 6 hours- most people will be negatively impacted. In fact studies show that less than 5% of the population have a gene that allows them to 

Daylight savings time shows us

24% increase in AMI the following day, there is also an increase in car accidents and suicide rate

As compared to 21% reduction in fall when we gain an hour

What causes sleep?

Sleep pressure- adenosine builds 

Circadian rhythm- a 24 hour bodily rhythm controlled by the brain. Wakefullnness 

Darkness triggers melatonin which signals sleepiness to the rest of the brain.

Things that impact your sleep:

-Organic sleep disorders ie OSA restless leg

-Caffeine

Half life 5-6 hours meaning 50% circulating , quarter life 10-12 hours- so a quarter of the amount of caffeine in in our body 10-12 hours later

Interrupts sleep quality- can decrease deep sleep but it is unbeknownst to you. You just dont feel refreshed.

Sensitivity to caffeine is genetically coded. 

Works thru adenosine. Block receptors in brain. 

-Alcohol

Sedative- but sedation is not sleep- it is a sleepy state but not deep sleep

Frequent awakenings - stimulating neurotransmitters

Impacts REM up do 7 days later and impacts memory and learning even when alcohol is consumed several days after the learning 

-Light

Whapt happens when you dont sleep?

-Mood

-Relationships

Focus and Productivity

Judgement

Memory and Cognition

Mental Health

Metabolic

Weight 

Blood sugar

Weakened Immune System

Hormonal Havoc

All right so what can you do?