sleep disorders

  1. Sleep disorders solved with these easy steps

    Sleep easier without spending a penny... starting tonight!

    If you have money and want sleep, there are a LOT of people willing to take one to give you the promise of the other.

    Americans spend BILLIONS on everything from drugs to fancy pillows in hopes of getting a little more shuteye.

    But the REAL secret to a good night's sleep might not cost you a cent!

    A new report shows how a few easy changes to your nightly routine can help you snooze better than you have in years -- and you can see big benefits as soon as tonight.

    Researchers in Britain asked some 2,000 sleepers about their nightly habits and then crunched the data to see if the folks who slept the best had anything in common.

    They sure did -- and it wasn't a dependence on powerful pills or pricey pillows.

    They had a few habits you can mimic yourself, right now, with little effort.

    Here are three of the easiest changes you can make that can have the biggest effect on your sleep habits.

    Early to bed: Ben Franklin was right, at least in this half of his formula for health, wealth, and wisdom. The folks in the survey who reported the best sleep weren't watching late-night TV -- they were in bed by an average of 10:39 p.m. If you REALLY need to see those late shows, record them or just check YouTube.

    Drop the temperature: You don't walk around your home wearing a coat, right? That's a little like what you're doing when you slip under a comforter. If the room was a comfortable temperature before you climbed into bed, it's probably a little too warm for good sleep. The survey finds 61 degrees is the "best" temperature for sleep, but don't aim for a number so much as what feels right when you're actually under the sheets. Overall, a little cooler is usually a lot better for shuteye.

    Turn off the electronics: If you change any habit at all, make it this one. The new report finds more than a third of all sleepers are fiddling with their phones up to 10 minutes before bed (and you know plenty of people are still playing with them while they're in bed) -- but not the folks who sleep the best. They turn their devices off an average of 37 minutes before turning in.

    The blue wavelengths of light given off by those iPhone, iPad, and other device screens tell your brain it's still daytime, so it delays production of the "sleep hormone" melatonin.

    Turn your gadgets off sooner, and that hormone will kick in earlier... so you can sleep better.

  2. Sleep disorders boost diabetes risk

    Cut your diabetes risk while you sleep

    Try to imagine for a moment what would happen if the trashman decided he was going to clock out early every morning after only doing half his route.

    The neighborhood would be a wreck before long!

    Inside your body, you’ve got a trashman of your own who works while you’re asleep. He hauls out your toxins and even carries out essential repairs on the cellular level.

    But the moment you wake up, he’s off the clock. And just like the neighborhood that never gets a complete trash pickup, If you wake up too early, your body will be a wreck and you’ll face a higher risk of heart disease, dementia and more.

    And now, new research links poor sleep to another risk: diabetes.

    Poor sleep isn’t just too little sleep. There’s also poor quality of sleep (such as waking up frequently) as well as snoring and sleep apnea.

    Any single one of those conditions alone will boost your risk of diabetes by 45 percent, according to the new study published in the journal Diabetologia. But many folks suffer from more than one sleep problem – and the study finds that the more of those problems you have, the higher the risk climbs.

    If you have all four of those sleep problems, your risk of diabetes quadruples, according to the study of more than 133,000 women.

    While the study focused on women, poor sleep is also a risk factor for diabetes in men.

    The new study doesn’t show the reason for the link, but it’s pretty clear by now that a good night of sleep is essential to proper rest and rejuvenation, so your body can clear out toxins, repair itself, and reset its hormones – including the ones that help control your metabolism.

    Of course, sleep is just one risk factor for diabetes, and it’s not even the biggest one. The most important factor of all is what you eat – and let’s face facts here: If you eat junk, you can sleep like a baby and still get diabetes.

    So make sure you eat right, too. A healthy diet will prevent diabetes and – bringing this full circle – eating right will even help you sleep better, too.

    If you’re suffering from sleep problems – whether it’s trouble falling asleep, staying asleep, or just not getting the quality rest your body needs – I can help. Make an appointment to see me here at the Stengler Center for Integrative Medicine in the San Diego area.

    Not in the area? I can also offer advice by phone. Call 855-DOC-MARK to schedule a consultation.

  3. Sleep medications could cause heart attack

    The main ingredient in sleep drugs such as Ambien can increase your risk of a heart attack by up to 50 percent, according to new research.
  4. Too much sleep could kill you

    Everyone knows missing sleep is unhealthy. But most people don't realize that too much sleep could be just as bad, and maybe worse.
  5. How to sleep without sleep medications

    More Americans than ever are turning to sleeping pills -- but you don't need those dangerous drugs to get the sleep you need. You just need a new approach.
  6. Anticholinergic drugs linked to dementia in seniors

    A new study finds that anticholinergic drugs like Tylenol PM and Benadryl could boost your odds of cognitive decline or dementia in as little as two months.
  7. Sleep disorder boosts prostate risk

    Poor sleep habits increase the risk of prostate cancer, including potentially deadly advanced tumors.
  8. Lack of sleep leads to DNA damage

    Poor sleep can damage you on a genetic level -- and the DNA dangers can start to appear in as little as five nights.
  9. Anti-anxiety drugs linked to pneumonia

    Commonly used meds, including widely used sleep and anxiety drugs, can increase the risk of pneumonia and death by pneumonia.
  10. Common drugs can cause car crashes

    The psychotropic drugs given for depression, anxiety and sleep disorders can increase your risk of being in a serious car accident, according to new research.
  11. Overtime linked to depression

    If that's your story, you might want to consider a career change before it's too late: The latest research finds that people who work the longest hours have a higher risk of major depression.
  12. The myth of the 'senior moment'

    The "senior moment" -- it's one of the most common stereotypes in movies and on television. But the "senior moment" used so often for cheap laughs isn't nearly as "common" as you've been led to believe. In fact, most seniors barely experience any significant form of cognitive decline over the years.
  13. The real reason for Prozac Nation

    Who's responsible for the antidepressant frenzy that's led to 10 percent of all Americans taking these dangerous meds? If you guessed shrinks, you're only partly right. Fact is, there's been a stunning rise in the number of non-psychiatrists dishing out mood drugs.

13 Item(s)