Why You’re Always Tired (It’s Not Just Age) | Dr. Don Colbert, MD Ep. 3

“If you’re only getting 10 or 15 minutes of deep sleep, you’re going to be exhausted. You’re never going to recharge.”

Dr. Don Colbert, MD, in this episode

The post Why You’re Always Tired (It’s Not Just Age) | Dr. Don Colbert, MD Ep. 3 appeared first on Dr. Don Colbert, MD.

The post Magnesium Secrets Revealed: Dr. Colbert’s #1 Mineral for Energy, Sleep & Heart Health appeared first on Dr. Don Colbert, MD.

Take these 7 bad habits. Each of them has a relatively easy fix. You can take them one at a time and change each “bad” one into a healthy, brain-supporting habit. While you’re at it, you can use supplements to nourish your brain each day. 

Which habits for brain health do you need to change? 

7 Worst Habits for Brain Health

1. Sedentary, Indoors Lifestyle

If you sit indoors all of your day, or even the majority of your day, it’s time to make some changes for the sake of your brain.

You don’t have to run a marathon. But, there are many benefits to getting outside, sitting less, and improving flexibility (1)!

The Fix: Each day, work to do all 3 of these activities:

1. Get Outside for Activity: Cortisol levels naturally decrease when we spend time outdoors. What’s more, getting natural sunlight in the morning helps our bodies stay on track with wake/sleep hormones, promoting better sleep. All of this is good for the brain.
2. Stay Active: A brisk walk, hike, or other activity that increase your heart rate is brain-healthy! The more you do to increase blood flow to the brain, the better for brain health.
3. Work on Flexibility: Every year we age, our bodies become less flexible at the spine and trunk…unless you do something about it. Use stretching, yoga, or other flexibility exercises each day. Believe it or not, your trunk flexibility is directly correlated with blood pressure, and healthy blood pressure levels are good for the brain!

2. Eating an Ultra-Processed Diet

Chronic inflammation is one of our brains’ biggest enemies.

And, the fuel that enemy? Modern, processed foods.

Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include commercial dressings and condiments with soybean oil, margarine, TV dinners with unhealthy fats, sugary energy drinks, fried snacks like conventional potato chips, and fast-food deep-fried foods.

Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic ailments. These conditions include degenerative brain issues. During the last decade, a new cause of neurodegeneration has been identified: sustained immune reactions in the brain caused by chronic inflammation (2).

The Fix: To reduce the risk of inflammatory issues and harm to your brain, reduce inflammatory, processed foods:

• First, follow a healthy, low-carbohydrate diet that increases ketone production in your body. This is hugely beneficial for your brain (3, 4).
• Eat an omega-3 source every day
• Focus on anti-inflammatory foods such as seafoods, spices, nuts, seeds, fruits & vegetables
• Nourish your brain with the right vitamins, minerals, and nutrients. See below.

3. Stressed-Out Lifestyle

There’s little doubt that chronic, mental stress is unhealthy for your brain.

In fact, according to a 2018 study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (5). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men.

Much of our modern-day stress is caused by our over-scheduled busy bee lives. But, there’s good news. You can take steps to reduce some stress and choose a slower life. Try to:

• Clear Out Your Schedule. Start by simply looking at your calendar. Are there any activities you could do without? Are there any you could streamline? Do what you can to simplify your schedule. If you can’t remove anything, commit to not adding anything new that is not edifying or vital to your wellbeing!
• Make time for laughter every day. First, identify your most stressful time. Is it the morning? The commute? The first hour back home? If you’re able, work in laughter during these times. Listen to comedy on the commute. Make time for a friend. Enjoy a funny book. Laughter has the opposite hormonal effect of stress.
• Pray and practice gratitude. At the end of each day, take time to practice gratitude and pray. Put down the screens and write 3-5 specific things for which you are grateful. Even when you don’t feel like it. Believe it or not, studies show lower cortisol circulation immediately when subjects focus on things for which they are grateful.
• Eat foods and drinks that may reduce cortisol naturally (see above). Try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, or superfood fruit and vegetable powders.  You can also drink cortisol-busting green tea and black tea to lower cortisol levels. Great for hot summer days!
• Add a stress-fighting supplement to your regimen
• For more ways to cut cortisol naturally, read our full list here.

4. Chronic Dehydration

Believe it or not, your brain is affected by your long-term and short-term hydration status. In fact, mood, fatigue, and alertness are all impaired with dehydration (6). Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it).

The Fix: Aim for a minimum of 64-80 oz. per day water or other fluid. Many people feel great when they drink even more! Make sure to add extra hydration when you sweat. Drink:

• Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down.
• Green and Black Tea: Green and black tea are youthful drinks! They can reduce age-expediting stress and cortisol, have antibacterial properties for oral health, support eye health contain brain-boosting compounds, and can even promote healthy weights (7).
• What about coffee? Coffee is a healthful drink, and a great way to start the day. But its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals.

5. Sacrificing Sleep

For a sharp, youthful, healthy brain, aim to consistently get at least 7-8 hours of good sleep per night. It’s truly one of the most potent brain healers.

In fact, lack of sleep is associated with increased anxiety, slow brain performance, increased blood sugars, hormone disturbances, metabolic issues, memory impairment, knowledge retention, and more (8, 9, 10).

The Fix: Do everything you can to prioritize sleep. This may mean improving your sleeping environment by cooling the temperature, using black-out curtains, and/or using a noise machine to drown out noises that disturb you. It may also mean reducing blue light screens starting an hour before sleep.

If you suffer from snoring, sleep apnea, or anything else that disturbs sleep, it’s worthwhile to speak with your doctor and explore treatments.

6. Trashing Your Gut Health 

If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (11):

• Gut inflammation promotes brain inflammation and declining function
• An unhealthy digestive tract promotes illness in other parts of the body
• Healing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brain
• Immune function is dependent on a healthy digestive tract

Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly.

The Fix: As stated above, start with a healthy diet and get rid of ultra-processed foods. Next, include healthy, fibrous foods and supplements such as fruits, vegetables, nuts, seeds, and more within a gut -fortifying eating plan. 

6. Alcohol Binges

Alcohol can harm your brain in 3 ways. First, it can negatively impact your gut health. Next, it can lead to poor-decision making and risky behaviors that can hurt your brain. Lastly, it directly impacts brain cells and brain structure.

In fact, both binge drinking and the amount of drinks per week can negatively affect global cortical thickness and global cortical surface area (12).

The Fix: Of course, omitting alcohol from your diet is a great way to support brain health! If you decide to drink alcohol, make sure to go several days per week without consuming it. When you drink it, don’t binge and keep it to just 1-2 servings.

Guilty? Start Supporting Brain Health

First, look at every bad habit above and start to rid your lifestyle of them, one by one. The best way to get rid of a bad habit is to replace it with a good one, so look at every fix. Take it slow, and concentrate on one habit per 2 weeks.

While diving into the habits and fixes, you can also start to nourish your brain with specific nutrients that support brain health today.

How? Start using a brain health supplement system like Brain Zone, formulated by Dr. Colbert:

Dr. Colbert’s Brain Zone Basic: This supplement boasts a nutrient complex that specifically supports brain health by supporting your brain’s natural aging strengths while attenuating cognitive declines. In fact, every Brain Zone Basic capsule includes B-vitamins, anti-inflammatory compounds, and healthy fats that encourage optimal brain health throughout your life. Specifically, Brain Zone Basic combines 4 brain-supporting B-vitamins, anti-inflammatory curcumin, and brain-supporting phospholipids (13, 14).  

Dr. Colbert’s Brain Zone Focus: If you’re looking for a more youthful, sharp, focused brain experience, take a look at Brain Zone Focus. This supplement combines powerful amino acids, vitamins, and compounds that encourage brain health, clarity, healing, motivation, and focus. In fact, it contains amino acids that have been found to support mitochondria health, memory, brain energy, detoxification, stress-reductions, and more (15, 16).

Brain Zone Advanced: Brain Zone Advanced is a wonderful supplement that encourages brain health, reduced stress, and neuroprotection. It combines naturally occurring compounds like citicoline, adaptogens, flavonoids, phytochemicals, and more. It can take your experience of feeling tired and anxious, and promote increased neurotransmitter activity, neuroprotection, stable healthy moods, and optimal cognitive performance, even under stress (17, 18, 19)!

Dr. Colbert’s Healthy Brain Zone Book: The key ingredient to fighting brain issues associated with aging isn’t in prescriptions or unnatural treatments. It’s in a healthy, gut-friendly diet! This book will give you insight about the science behind the brain-gut connection so you can make wise and healthy diet choices.

Bottom Line

Every habit matters to our health, both good and bad. While it may take time, you can work on the ones that might harm your brain, and replace them with habits that encourage brain health. In the meantime, nourish your brain each day with supplements formulated for healthy brain function!

The post 7 Worst Habits for Brain Health. Guilty? Find Out & Fix appeared first on Dr. Don Colbert, MD.

You can make small, healthy changes to support your mental and physical health through the winter months. These changes promote whole-body health, so why not give them a try.

Here’s how winter blues affect American adults and what changes you can make, starting today!

Winter Blues and American Adults

When trying to find the incidence of seasonal depressed moods in the United States, researchers have found that anywhere from 7.5% to 20.5% of respondents suffer from major and minor depressive moods in the autumn and winter (1)(2).  In one large study, 50% of the cases were considered severe (3). Many of these adults also experience social anxiety, agoraphobia, and more mental health concerns. What’s more, the increase in seasonal sickness and virtual gatherings (rather than in person) have many feeling more lonely than ever.

However, small steps can go a long way to alleviating the

3 Ways to Fight Winter Blues and Season Depressed Moods

1. More Sleep

Have you ever noticed what the natural world does during the winter? It slows down. Some animals hibernate. Trees and plants go dormant. Our earth’s rotation results in dark skies for more and more hours of each day.

And humans? We tend to be sleepier, more depressed, and more apt to gain weight.

Rather than fight it, what if we gave our bodies what they need: more sleep? It’s well-documented that sleep deficiency leads to anxious and/or depressed moods, and weight gain (4). Perhaps, more sleep during the season in which the natural world slows down, would help.

In addition, adequate sleep absolutely supports overall health, less chronic disease, and improved longevity (5). Researchers in one recent study found that participants with existing high blood pressure or unhealthy blood sugars, who slept less than 6 hours per night, were 1.8 times more likely to die of heart disease or stroke.

Another study published in JAMA found an association with less REM percentage and an increased risk for death in middle-aged and older adults (6).

There’s little doubt that sleep is good for us. If you’re able, take steps to improve the quality of your sleep and get more during the winter.

Need help? Read: How to Get Better Sleep this Winter.

2. Supplements: Vitamin D and Omega-3s

Two powerful nutrients, vitamin D and omega-3 fatty acids, support both physical health and mental health. In terms of mental health, they become crucial in winter months.

In fact, scientists have found that vitamin D status is often low with those who suffer from depressed moods in general, and seasonal depressed moods as well (7). Without supplementation, vitamin D levels drop during Winter months for most Americans because the tilt of the earth, and less daylight hours, reduces the amount of vitamin D our bodies synthesize. What’s more, vitamin D supports the immune system and can help us feel healthier, and therefore better, during winter months (8).

Omega-3 fats can also help.

In 2019, the “nutritional psychiatry” subcommittee of the International Society for Nutritional Psychiatry Research (ISNPR) invited the top authors who studied omega-3s for depressed moods and asked them to review all the literature possible in relation to it. After the review, the authors were in agreement to set the practice guideline of omega-3s for depressed moods. This consensus guideline was published online September 3 in Psychotherapy and Psychosomatics (9).

The authors stated that clinicians should provide advice on omega-3s for depressed moods. They should encourage eicosapentaenoic acid (EPA) omega-3s specifically and in combination with docosahexaenoic acid (DHA). Furthermore, clinicians should encourage high-quality natural and supplemental omega-3s daily, and that the therapy should be individualized for each patient (10).

Here’s how to get more vitamin D and omega-3 fats during the winter months: Vitamin D, Omega-3s.

3. Detox and Energize

If there’s one dietary habit that seems to fall away in the winter, it’s the consumption of fresh, vibrant greens and vegetables.

This can take a toll. Greens are filled with chlorophyll, and chlorophyll can promote detoxification and energy through the body by supporting the body’s own 6 detox systems (liver, kidneys, digestive tract, skin, lymph system, respiratory tract)  (11, 12, 13). As your body detoxifies itself, you’ll feel more energized rather than down.

Luckily, there’s an easy way to get your greens and detox, even during the winter months: try a Daily Green Detox Smoothie.

This smoothie utilizes ingredients from Dr. Colbert’s 21 Day Detox and Fast System along with fresh fruits, fresh greens, and healthy fats in one daily drink to promote health, energy, and detox.

Try it this winter and feel lighter, energized, and better!

Bottom Line

You may be one of the many who experience minor, major, or even severe winter blue and seasonal depressed moods. Take our easy steps today to support your mental, physical, and emotional health during winter months! You can feel better, more energized, and healthier.

The post Winter Blues? 3 Ways to Fight Seasonal Depressed Moods & Feel Great appeared first on Dr. Don Colbert, MD.

If not, here’s what you need to know. A new study was recently published about the effects of insufficient sleep and rapid eye movement (REM). Plus, we have 6 reasons you may not be getting enough, and what you can do about it.

Not Getting Good Sleep? It May Be a Dire Situation

It’s no secret that lack of sleep has negative effects on your body. If you’re not getting good sleep each night, at least 7 hours, you likely also get less REM. This can increase cortisol levels, depressed moods, and irritability while decreasing reaction times, focus, and overall wellness. 

But, do these effects have dire consequences?

New Study Links REM and Mortality

A new study published in July in JAMA found an association with less REM percentage and an increased risk for death in middle-aged and older adults (1).

Investigators at the University of California, San Diego, studied insufficient REM percentage and its consequences. They found that each 5% reduction of REM over a 12-year period was associated with a 13% increase in mortality rate.

The primary study included 2675 men (mean age, 76.3 years), and followed them for approximately 12 years. A cohort study included 1386 individuals (54.3% men, mean age 51.5 years), with a follow-up of approximately 21 years.

The investigators followed the sleep scores and mortality throughout the study. Self-report sleep measures were collected using the Pittsburgh Sleep Quality Index and the Functional Outcomes of Sleep Questionnaire.

This study did not show cause and effect but did establish the association of low REM percentage and increased mortality.

Causes of Death in the Study

The causes of death in the study were categorized as cardiovascular, cancer, or other.

Dire Consequences

Unfortunately, the answer is “yes,” the consequences of insufficient sleep and REM percentage may be dire.

While this study shows increased mortality, the investigators are not sure exactly what connects it to REM. They do know insufficient REM percentage and sleep negatively affect the cardiovascular system, metabolism, brain, and overall quality of life.

How can you get more REM and avoid the effects?

6 Reasons You’re Not Getting Good Sleep and REM

1. Stress

Stress affects individuals in many different ways. It can affect digestion, emotional stability, the cardiovascular system, brain function, and for many, sleep quality (3).

And there’s more. Recent studies have shown it may be associated with lower brain volume and memory issues in mid-life (5).

If you’re going to bed with lots on your mind and feel that stress is negatively affecting your sleep, it’s important to take stress relief-steps.

What to do: Do your best to get some stress relief before bed. Try exercising earlier in the day or getting outside with a walk after dinner. Take time to write in a journal before bed, prepare for your next day, and pray. For more tips to reduce stress and cortisol, see this post.

2. Artificial Light & Circadian Rhythms

Many of us live in an artificial light world. We’re inside too much of the day, especially in the winter.

Our circadian rhythms depend on the natural cycle of light in order to promote good sleep cycles.

If we’re inside all day without much exposure to natural sunlight, this rhythm can suffer. If we experience excessive nighttime exposure to artificial light, our brains are signals that it is still daytime, and our rhythms suffer. A combination of lack of daylight, and too much artificial evening light, can lead to poorer sleep patterns.

What to do: Make every effort to get out into natural sunlight in the morning, and throughout the day. Turn lights down and power screens off an hour before bedtime.

3. Busy schedules and Late Nights

The more we do, the less we likely sleep. And unfortunately, many families have very busy schedules. For those with kids and teens, scheduled activities can reach far into the evening, disrupting dinner and downtime. In fact, many kids and teens get inadequate sleep.

What’s more, American adults often reach for their computers and put in work hours during the evening. Or, they spend time on screens, delaying sleep.

What to do: If your schedule or your family’s schedule is negatively affecting sleep, it’s time to cut down on activities or choose those that can be finished early in the evening. Keep kids and teens at a consistent bedtime. Do your best to prioritize the whole family’s sleep schedule.

4. Too Much Caffeine

If you’re not getting good sleep and feel fatigued during the day, you may start increasing your caffeine intake to perk up. This is often a band-aid used by sleepy adults, but it just makes the issue of insufficient sleep worse.

In fact, if you feel you “need” caffeine after the morning hours to function well, it’s a strong indicator that you simply need more sleep.

One study from Australia found that poor sleepers drank ~70-295 mg caffeine per day, while those who self-reported as “good sleepers” only drank ~60-190 gm per day. This study only included 80 people, but may indicate that >200 mg caffeine was associated with poorer sleep in this group (6).

What to do: If caffeine is affecting your sleep, trying capping your caffeine intake at 200 mg or less per day, or 12 ounces strong coffee. Avoid caffeine after 2 pm.

5. Unhealthy Weight

Bottom Line

Getting good sleep is important. And, an insufficient percentage of REM each night can have serious consequences. Thankfully, there are many steps we can all take to improve our hours of sleep and REM percentage. Take a look at your own lifestyle. What can you do to ensure you’re getting good sleep?

The post 6 Reasons You’re Not Getting Good Sleep & Why It’s Dire appeared first on Dr. Don Colbert, MD.

As we move into the season of Thanksgiving and Christmas, it’s a great time to prepare both our minds and bodies for health. To proactively make choices and decisions that will help us slow down and enjoy it. We’ll also discuss how to feel in control of your eating no matter the party, social event, or busy schedule you face.

Ready?

This 4-part series will cover these topics for your Healthiest Holidays Ever:

1. Part 1 (this post): Begin in the Mind: How to Slow Down, Simplify, and Get Enough Sleep During the Holidays
2. Part 2: What to Eat and What to Do When/If You Fall Off-Plan
3. Part 3: Healthy Habits for Staying Social and Active During the Holidays
4. Part 4: How to End One Year With Gratitude and Peace, and Choose Optimism for a New Year

Begin in the Mind: How to Slow Down, Simplify, and Get Enough Sleep During the Holidays

Simplify Your Holiday Health Outlook

Sometimes, the “Holiday Season” can feel overwhelming when you’ve spent 10 months doing your best to be healthy. And often, this overwhelming feeling can derail us before Thanksgiving even arrives.

But, if you simplify your outlook on the Holidays, you can enjoy them without the stress on your healthy lifestyle.

Here’s what I mean: For most people, the Holidays are really only 2-3 days. Thanksgiving. Christmas. New Years.

Take a simple approach and enjoy those days and feasts without stress. Then, it’s much easier to stay on track for the rest of the days that make up November and December.

Two or three days will not derail or sabotage ten months of work. However, if you indulge every day for two full months it certainly can.

Determine today to simplify the holidays vs. health conundrum: Aim to stay on track with eating each day through 2 months and enjoy the 2-3 Holiday days without extra stress.

Agree?

Slow Down

What’s true with eating is true with life in general: If you’re in a rush, rush, rush state, it’s not going to be healthy.

First, try slowing down when you eat during November and December.

Why? This is good practice for slowing down overall, and it’s healthier.

In fact, research has linked eating slower to smaller portions (1). Studies have also found that people make healthier food decisions when they eat slower (2).

And lastly, fast eaters gain more weight, deal with more digestive problems and are less satisfied with food (3). So, slow down and enjoy it by:

• Taking the time to put your fork down in between bites – don’t shovel in food
• Drink a glass of water before going back for seconds
• Enjoy the company of those around you, especially at the Holiday meals
• Listen to your body and allow enough time for digestion. You’re likely full sooner than you think.
• When you’re full, stop eating.

By slowing down at meals, you may also find it to stop rushing around in general. Less rushing means less stress and more moment-by-moment gratitude. Let your meals remind you to be mindful when you eat and present throughout your day.

Sleep

There’s little doubt that we could also be healthier with more sleep. Let this darker time of year be a reminder to go to bed earlier if possible.

Bottom Line

We’ve started with our brains. As you think about how you can really enjoy the Holidays this year, and make them your healthiest begin with your thoughts. Keep these months as simple as possible. Slow down. And if possible, get enough high-quality sleep.

This can set the tone for your healthiest Holidays ever.

The post Make This Your Healthiest Holidays Ever: Simplify and Slow Down (Part I) appeared first on Dr. Don Colbert, MD.

Have you ever thought of sleep as a waste of time? As in, you could stay up, or get up, and do something more productive. A luxury? Unnecessary? What if I told you that not only does your body improve brain health and immunity while you sleep, but it also fights chronic disease?

And moreover, your body’s natural rhythms are primed for more sleep in the winter months?

It’s not exactly a waste of time. The early bird may get the first worm, but if this means less than 6 hours of sleep, he may do so to his own health detriment.

Here’s what the latest research says about lack of sleep, how sleep fights chronic disease, and how the darker months of the year can help us.

Latest Study: Sleep Fights Chronic Disease

If you are middle-aged and have a chronic disease, such as heart disease, metabolic syndrome, high blood pressure, or Type 2 diabetes, one of the best lifestyle changes you can make is to get more sleep.

Or, if looked at in the reverse, NOT getting enough sleep can make it much worse.

A new study of 1,654 participants aged 20-74 years looked at sleep and its effects on those with chronic disease. It followed these participants for 20 years (1).

The researchers found that participants with existing high blood pressure or Type 2 diabetes, who slept less than 6 hours per night, were 1.8 times likely to die of heart disease or stroke. Unfortunately, 45% of Americans have these conditions, and the majority do not get enough quality sleep.

The study was published earlier this month in the Journal of the American Heart Association. And, it’s not the first to find this deadly connection.

Other Studies: Sleep Fights Chronic Disease

Natural Rhythms: Sleep and Winter

How does this relate to winter months?

Have you ever noticed what the natural world does during the winter? It slows down. Some animals hibernate. Trees and plants go dormant. Our earth’s rotation results in dark skies for more and more hours of each day.

And humans? We tend to be sleepier, more depressed, and more apt to gain weight.

But perhaps, if we gave into the rhythm of nature, and really focused on high-quality sleep in the winter, some of the increased weight and depression would subside. There’s little doubt that lack of sleep leads to both these conditions, and winter is a perfect time to shift to slower lifestyles and more sleep (2).

Habits to Improve Sleep

The post Winter Sleep Fights Chronic Disease and Seasonal Depression appeared first on Dr. Don Colbert, MD.

A new study has linked the use of sleeping pills in older-adult patients with an increase in high blood pressure medication years later (1).

What does this study mean to you?

Here’s what the study showed, what it didn’t, and tips on natural strategies to improve sleep.

New Sleeping Pills Increase High Blood Pressure Study

Participant Age and Condition

The study involved 752 people. The participants had an average age of 69 years and were about 50/50 men and women.

All the participants had already been diagnosed and treated for high blood pressure.

Sleep Assessment

In terms of sleep, many of the participants also struggled with good quality and quantity of sleep.

They self-reported sleep duration of slightly less than 7 hours of sleep per night (this was the mean). 37% of participants reported poor sleep quality, and 16.5% reported use of sleeping pills.

Link: Sleeping Pills Increase High Blood Pressure Medication

During the follow-up period of this study, 156 participants, which was about 20%, increased blood pressure medication.

When other variables were accounted for, researchers found that the increase in blood pressure medication use was:

• NOT associated with sleep quality
• NOT associated directed with sleep quantity
• POSITIVELY ASSOCIATED with sleeping pill use

Study Observations and Conclusions

The researchers suggested a few reasons that sleeping pills may cause changes in blood pressure and medication use.

1. Hypnotic agents in sleeping pills may induce an increase in heart rate (tachycardia), which can increase blood pressure
2. Some sleeping pills may increase sleep-disordered breathing, which can increase blood pressure
3. There may be other underlying sleep disturbances that influence blood pressure not measured
4. Participants with poorer sleep may reduce physical activity over time due to sedation, which may increase blood pressure

What the Study Means and Doesn’t Mean

This study shows that there may be a link between sleeping pills and an increased need for anti-hypertensive medications in the years that follow.

However, it was NOT a double-blind, placebo-based study in which researchers found that giving participants sleeping pills causes an increase in blood pressure.

What’s more, since the sleep quality and duration were self-reported, there is a possibility that they are not entirely accurate.

While different types of studies are useful and important, they are not all the same, and cannot all establish cause and effect. It’s crucial to know the difference when drawing conclusions.

Study Take-Aways

While no cause and effect conclusions can be drawn, it is still worth noting that the use of sleeping pills may have negative health consequences.

On the other hand, good-quality sleep is one of the most important lifestyle aspects of overall health and healthy aging.

If at all possible, use natural sleep strategies to get 7-9 hours of good quality sleep every night. Here are a few.

Natural Sleep Strategies

There are many different strategies you can use to improve sleep. Some of them are quick fixes, and some are lifestyles changes.

If you’d like to improve sleep and avoid taking sleeping pills, here are 6 Naturals Strategies you can use starting today.

1. Start the Day with Natural Sunlight.

Believe it or not, a good nights sleep starts in the morning. Getting out early in natural sunlight can improve your natural melatonin and sleep-hormone balance.

This works with your body’s natural 24-hour circadian rhythm to induce wakefulness during the day, and sleep at night.

2. Avoid Screen Light at the End of the Day.

There’s little doubt that our ever-growing use of screens is affecting our health and our sleep. Experts surmise that the artificial blue-light emitted by screens negatively affects our sleep hormones.

In fact, a 2017 study found that both light intensity and wavelength altered normal body changes that typically induce sleep (changes in body temperature, melatonin levels, etc). These changes both disturbed sleep and morning alertness (2).

3. Use Prayer and a Gratitude Journal Before Bed

Stress also affects sleep. One of the best ways to deal with stress?

Prayer and gratitude.

If you get in the habit of praying, writing down and/or releasing your stress to God, and listing a few gratitudes before bed each night, you will reduce cortisol and stress.

When you reduce cortisol, you sleep better (3).

And, it doesn’t stop there. When you sleep better, you’ll reduce cortisol. And on goes this healthy cycle.

4. Eat a High-Fat Keto Dinner and then Intermittent Fast.

Similar to changes in sleep-hormone in the evening, your body’s metabolism and digestive hormones change in the evening.

Our bodies are not meant to digest foods late at night.

One way to improve your eating and sleep schedule is to eat a high fat Keto Zone dinner early in the evening, and then practice intermittent fasting in the late evening and through the night.

Eating high fat can keep you satiated in the night so that you don’t wake up hungry. Intermittent fasting allows your body the time to digest and then rest from digesting.

It utilizes daytime hormones to deal with food, and nighttime hormones to improve sleep.

5. Consider Safe, Natural Supplements and Teas for Sleep

Although results vary, many people sleep better using over-the-counter melatonin supplements, melatonin + valerian supplements, chamomile teas, lavender formulas, and more for sleep. These formulations are typically mild and safe, but it’s always a good idea to speak with your doctor before adding them if you are unsure.

Another option?

Magnesium. If you are magnesium deficient, as most adults are, adding 100-200 mg through a supplement, an Epsom salt bath, or a few squirts of magnesium oil/lotion can significantly improve sleep and subsequently, daytime energy.

6. Sleep Environment: Black Out Shades, White Noise, and Temperature

Your sleep environment has a profound effect on sleep quality. This includes light, noise, temperature, and more.

• Light. The amount of light our eyes and brains detect while we try to sleep, also effects sleep. If needed, put up dark shades or blackout blinds, and cover any small lights from electronics in the room (4).
• Noise. If you live in a noisy area or experience waking due to household noises, consider adding white noise through a noise machine or phone app.
• Temperature. Mammals need slightly lower body temperatures for sleep. This is largely controlled by hormones, but is also affected by the sleep environment (5). If your bedroom feels too warm for sleep, consider reducing the temperature by 5 degrees or so for better sleep.

If you’d like more natural strategies and tips, check out our post on the subject.

Bottom Line

A new study has linked sleeping pills with more high blood pressure medications needed later in life. If you have trouble sleeping, it’s a good idea to first start with lifestyle and sleeping environment changes to induce better sleep. You’ll enjoy many health benefits from a healthier lifestyle, and a better environment for high-quality sleep without side effects!

The post Do Sleeping Pills Increase High Blood Pressure? appeared first on Dr. Don Colbert, MD.

This number is astounding, especially considering that sleep deprivation has been shown to hinder performance as drastically as alcohol intoxication. (2) This means 40 million Americans are going about their daily lives in a state similar to drunkenness!

That is not good.

Sleep is incredibly important to living a healthy and happy life. A good night’s rest leads to better brain function, more balanced hormones, increased insulin sensitivity, and a stronger immune system.

Therefore, it is crucial that we take steps to ensure we get the most out of our sleep.

Here are 7 easy ways you can improve your sleep tonight:

1. Healthy Fat for Dinner

Most people have a metabolism that is dependent on sugar for energy. Sugar is a quick and inefficient burning fuel that leads to a burst of energy followed by a crash. Some people are so dependent on sugar that they actually wake up multiple times throughout the night to eat because their body thinks it is going to starve without sugar.

The best way to remedy this situation is to develop a fat burning metabolism that will allow you to tap into body fat stores while you sleep. This is why I recommend a high-fat low-carb diet like the Keto Zone Diet to my patients for better sleep.

Focus on eating healthy fats for dinner including olive oil, avocado, coconut oil, and grass-fed butter or ghee. These are all great choices, however, the best fat to consume with dinner is medium chain triglyceride (MCT). MCTs are a form of saturated fat that is derived from coconut and palm oil. These fats do not have to be digested by the liver and are easily converted to energy. Take one serving of MCT oil before bed for steady and sustained cellular energy throughout the night.

2. Herbs for Sleep and Relaxation

There are many different herbs that are known to promote relaxation and sleep. Some of the most notable are chamomile, valerian root, lemon balm, and lavender. These herbs are all safe and effective without the myriad of unwanted side effects associated with sleep aid medications.

You can consume whole herbs or herbal extracts as a supplement in pill form, or as a tincture.  The herbs can also be consumed as tea. Many different brands of organic herbal tea can be found at your local healthfood store (click here for a comprehensive guide to herbal teas for sleep). Alternatively, you can buy organic whole herbs and make loose leaf tea at home.

Experiment with different herbs in different forms to find out what works for you. They are generally taken within 1-2 hours of falling asleep.

3. Consume Protein

Amino acids are critical for building neurotransmitters and repairing damaged tissue among many other things. When you are sleeping is when your body handles the majority of repair and regeneration. We want to make sure the body has adequate protein to provide the raw materials for these healing processes.

The problem is that many protein sources are hard to digest. This includes meat, grains, legumes, and nuts. These protein require a lot of metabolic energy to break down which means less energy is available for repairing and detoxing the body during sleep.

When these hard to digest proteins are consumed before bed it can lead to gas, bloating, and digestive discomfort. To avoid these symptoms, it is important to consume a highly bioavailable protein – such as hydrolyzed collagen protein – before bed.

Hydrolyzation is a process in which the collagen protein is predigested so that it is easily absorbed. Take 1-2 teaspoons with a glass of water before bed. It can also be combined with MCT powder and one of the herbal teas listed above.

4. Breathe

One of the primary reasons many people have trouble sleeping is an over active mind. Our modern lives are so busy that we rarely get the chance to slow down and take a breath.

It turns out that taking a controlled and intentional breath is exactly what we need. Breathing is the quickest and easiest way to ease the effects of anxiety. Controlled breathing activates the vagus nerve. The vagus nerve then in turn regulates the autonomic nervous system.

The autonomic nervous system has two branches: Sympathetic (fight, flight, freeze) and parasympathetic (rest and digest). Many modern people are stuck in fight or flight mode all day long, and when they lay down to go to sleep they can’t get their mind to calm down. Intentional breathing can bring the nervous system into rest and digest mode which will help the mind calm down and promote sleep.

Try this exercise, it is called box breathing: as you are laying in bed begin to breathe through your nose. Breathe in the nose for a count of four. Hold for another count of four. Exhale a count of four, and then hold the breath out for another count of 4. Do 5-10 rounds and next thing you know it’s morning!

5. Sun Gazing

Believe it or not, better sleep actually starts in the morning! In fact, one of the best ways to improve your sleep is by getting out in the sun as soon as you wake up. As the morning sunlight enters the eyes, a part of the brain called the suprachiasmatic nucleus receives a signal that the day has begun.

The suprachiasmatic nucleus regulates the body’s circadian rhythm and will tell the body to produce daytime hormones such as cortisol to cause a state of wakeful and alert consciousness. This sets a biochemical cascade into motion that eventually leads to the body producing more melatonin at night leading to easier, deeper, and more restful sleep.

Although morning sun is most effective, any sun exposure throughout the day will be helpful. Watching the sunset is also useful because the body is alerted that the day is coming to an end.

6. Turn off the Devices

For at least 1 hour before bed, avoid looking at a computer, tablet, or phone. There are many reasons this can help with sleep. First is that these devices are very mentally stimulating and can make it harder to calm down and relax for sleep.

The other primary reason is that the screens of these devices produce large of amounts of blue spectrum light which are naturally only present at noon during the day. When you look at your phone at 10 pm your body is being told that it is noon so it suppressed melatonin production making it harder to fall asleep.

If you have an iPhone you can enable “Night Shift” which changes the color spectrum to more orange as the sun goes down. For computers and Android devices you can download a program called f.lux which does the same thing.

7. Black Out Your Room

Excess light coming in through the windows or from led lights on devices can interfere with a restful night’s sleep. Make sure your windows are covered by curtains that block out as much light as possible. Turn off any devices that are generating light in your bedroom.

The goal is to not be able to even see your hand in front of your face! If you can’t get it that dark, it is ok, just get it as dark as you can.

Sleep Like a Champ

Chronic sleep deprivation is rampant in modern day America. Many people are functioning zombies due to their inability to sleep deeply. Improved sleep can lead to more energy, better focus, and overall improved health. Sleep allows the body to detox, regenerate, and heal.

To improve your sleep you can eat healthy fat like MCT oil, take herbs, eat collagen protein, breathe intentionally, get morning sun, turn off your devices, and blackout your room.

For products that may support restful sleep and overall health, check out divinehealth.com today!

Let us know your sleep strategy in the comments below. Sweet dreams!

References

1. http://www.healthcommunities.com/sleep-disorders/overview-of-sleep-disorders.shtm
2. https://www.huffingtonpost.com/lissette-calveiro/studies-show-sleep-deprivation-performance-is-similar-to-being-under-the-influence-of-alcohol_b_9562992.html
3. https://blog.bulletproof.com/the-top-6-ways-to-improve-your-sleep-using-food/
4. https://www.nosleeplessnights.com/tea-that-helps-you-sleep-looking-beyond-chamomile/

Check Out More  Keto Articles                                                                        Join Our Keto Group

The post 7 Simple Steps to Improve Your Sleep appeared first on Dr. Don Colbert, MD.