How to Fix Your Sleep
How to Fix Your Sleep: Insights from Dr. Roger Seheult
Dr. Roger Seheult, a leading expert in sleep medicine and renowned for his educational platform MedCram, shares essential strategies for improving sleep. His advice is grounded in science and focuses on actionable steps to address common sleep issues such as insomnia, jet lag, and sleep apnea.
The Impact of Light on Sleep
Light plays a critical role in regulating the body’s internal clock, or circadian rhythm. Exposure to bright light in the morning can help synchronize the body’s natural rhythm, leading to improved mood and energy throughout the day. Dr. Seheult highlights the benefits of using dawn-simulating lights that mimic sunrise, even while your eyes are closed, to promote wakefulness. Conversely, reducing light exposure at night is essential to prepare the body for rest. Complete darkness in the bedroom or the use of a sleep mask can minimize disruptions caused by artificial light.
Combating Jet Lag
Jet lag occurs when the circadian rhythm is misaligned with a new time zone. Dr. Seheult recommends a calculated approach to adjusting light exposure based on the destination’s local time. By exposing yourself to bright light at specific times, you can shift your circadian rhythm gradually to match your new environment. This approach significantly reduces the discomfort of jet lag and helps travelers adjust more quickly.
Addressing Sleep Apnea
Dr. Seheult discusses the complexities of sleep apnea, particularly REM-related obstructive sleep apnea, which often goes undetected in standard sleep studies. Treatments such as CPAP machines are effective for many individuals, though some may require personalized adjustments for optimal results. For those unable to tolerate CPAP, dental devices offer an alternative by repositioning the jaw to keep the airway open. Advanced treatments like the Inspire device, which stimulates the hypoglossal nerve to move the tongue and clear the airway, provide innovative options for severe cases.
Strategies for Insomnia
For individuals who wake up in the middle of the night and struggle to fall back asleep, Dr. Seheult suggests several strategies. Maintaining consistent sleep and wake times can help regulate the circadian rhythm. Relaxation techniques such as mindfulness, journaling, or deep breathing can calm a racing mind. While melatonin is a popular sleep aid, Dr. Seheult advises caution with high doses, as it may inadvertently shift your sleep schedule.
The Health Benefits of Quality Sleep
Dr. Seheult emphasizes the profound health benefits of adequate sleep. Research shows that seven hours of sleep before a flu vaccination can nearly double antibody production, highlighting the critical role of sleep in immune function. Sleep also affects various physiological processes, including blood pressure regulation, alertness, and coordination, all of which are timed by the body’s circadian rhythm.
A Holistic Approach to Better Sleep
Dr. Seheult’s approach to sleep improvement combines scientific evidence with practical solutions. By leveraging natural light, addressing sleep disorders, and adopting mindfulness practices, individuals can achieve better sleep and overall health. Whether facing jet lag, insomnia, or chronic fatigue, these strategies offer a roadmap to restful nights and enhanced well-being.
Update from Chris MacAskill, on 2024-12-08Source