I was standing in my kitchen at 1:07 a.m., the only illumination a cold rectangle from the refrigerator.

It felt like a reversed Caravaggio scene. Darkness everywhere, a harsh pool of light on a plate of leftovers.

I was not hungry.

The light wired me awake. It felt like an invitation to eat.

I am a radiation oncologist.

I discuss circadian clocks with patients more often than most in my specialty because I’ve seen, over decades, how sleep, light, food timing, stress, and movement influence recovery, inflammation, and weight.

When you sit in a treatment room for a long enough time, you start to notice patterns.

People who live in bright evenings and dim mornings often struggle with appetite, cravings, and maintaining a healthy body composition.

They are swimming upstream against their biology.

This is the essay I wish someone had handed me ten years ago.

Light is not neutral.

It is a metabolic signal.

And the way we dose it each day can quietly nudge our insulin, our melatonin, our leptin and ghrelin, our brown fat, and even the clocks inside our liver and pancreas.

Let me show you how to use that to your advantage.

The Night I Realized Light Exposure Could Make You Fat.

In the clinic, I began asking a new question: not just how many hours you sleep, but how much light hits your eyes after sunset.

Most patients stared. Then came the stories: three glowing screens, bright LEDs in the bedroom, a dog walk under sodium street lamps.

Late light. Fragmented sleep.

Late eating. Creeping weight.

Our fat cells tell time. So do our mitochondria. So does your gut microbiome.

Light at the wrong time scrambles those clocks. Scrambled clocks change how you store energy.

Your Fat Has a Clock: Circadian Rhythm, Metabolism, and Weight Gain.

Every cell in your body keeps time.

Morning light anchors the master clock in your brain, which in turn syncs the clocks in your organs and fat cells.

Weak morning light and strong evening light throw those clocks out of phase.

The result is a subtle metabolic jet lag that never ends.

Quiet jet lag doesn’t show up on your calendar. It shows up on your scale.

Melatonin, insulin, and the late-night snack

Melatonin is not just a sleep hormone.

It cross-talks with insulin.

When melatonin levels are high, your ability to handle glucose decreases.

That is adaptive if you are asleep.

It is not adaptive if you are scrolling with a bowl of cereal near midnight.

Bright light at night suppresses melatonin, delays sleep, and shifts appetite later.

You wake underslept, with more ghrelin, less leptin, and a stronger drive to eat ultraprocessed food.

Rinse. Repeat.

Want to reset your metabolism?
→ Get my Micro-Habits bundle for daily light protocols, circadian checklists, and the exact scripts I give patients.

Morning light is metabolic medicine.

Ten minutes of unfiltered outdoor light soon after waking can move your circadian clock earlier, deepen your sleep that night, and improve next-day insulin sensitivity.

Morning light is rich in wavelengths your brain needs to set the day. Indoors, even bright-looking rooms are often one or two orders of magnitude dimmer than outside.

Your brain can tell the difference. So can your pancreas.

If you do one thing after reading this, step outside within 30 minutes of waking.

If it is cloudy, go anyway. If it is winter, aim longer. Treat it as you would a prescription.

Darkness is a habit

We talk about sleep hygiene.

We rarely talk about darkness hygiene.

Your retina is exquisitely sensitive to blue light, but even dim bulbs can disrupt your sleep cycle.

Swap bedside LEDs for warm, low-lux bulbs.

Set your phone to grayscale and enable a screen sunset. Cover the power lights with black tape.

Close the fridge quickly. Dim your home two hours before bed until it resembles a Rembrandt painting.

Your metabolism prefers Rembrandt over Times Square.

What I tell patients in the clinic

1. See the morning light early and consistently.
2. Eat most of your calories in the daylight zone.
3. Dim the house two hours before you want to sleep.
4. Stop eating at least two to three hours before going to bed.
5. Keep the bedroom dark, cool, and free of screens.
6. Anchor wake time seven days a week.
7. Move your body in the day, not at midnight.
8. Treat shift work like altitude. You need extra recovery, extra discipline, and a plan.

Micro-habits that fix your light diet

• Lux-before-latte rule: no coffee until you have been outside.
• Two-switch protocol: one button that turns off all bright overheads at 8 p.m., one that turns on warm lamps. Make darkness effortless.
• Yellow-card your phone: night shift mode, grayscale, and a screen curfew you respect.
• Front-load protein: bigger breakfast and lunch, smaller dinner. Your insulin sensitivity is higher earlier.
• Walk after dinner: even ten minutes blunts the glucose spike and helps your clock wind down.
• Bedroom audit: cover LEDs, use blackout curtains, move chargers to the hallway.
• Weekend consistency: Social jet lag is a form of metabolic jet lag. Keep your wake time within 60 minutes of weekdays.

The lab evidence in plain English

Animal models demonstrate that mistimed light exposure leads to weight gain, even without consuming extra calories.

Human studies have linked nighttime light exposure to a higher BMI, poorer sleep, and worse glucose control.

Shift workers have higher risks of obesity, diabetes, and some cancers.

These conditions are not destiny. They are signals you can change.

If you still want numbers

Chronobiology papers repeatedly show that eating the same calories at night causes a higher postprandial glucose and insulin response than eating them in the morning.

Timed light therapy can correct delayed sleep phase and improve metabolic markers.

Dim light at night correlates with higher rates of depression and weight gain.

Again, correlation is not causation, but the mechanisms are biologically sound.

A one-week protocol to test on yourself

Day 1 to 2

• Wake at the same time both days.
• Get 15 minutes of outdoor light within 30 minutes of waking.
• Track meals. Eat 80 percent of calories by 4 p.m.
• Dim the house lights at 8 p.m. Aim for minimal screen time.
• Sleep in full darkness.

Day 3 to 7

• Extend morning light to 20 minutes.
• Add a 10-minute post-dinner walk.
• Keep dinner smallest and earliest.
• Keep wake time strict.
• Note morning hunger and energy. By day 4, many people report fewer nighttime cravings.

How this plays out in the real world

A patient with breast cancer told me she could not lose weight despite “doing everything right.”

She tracked calories, lifted weights, and avoided ultraprocessed foods. She also answered emails at midnight under bright LED downlights and ate a second dinner at 10:30 p.m.

We moved her dinner to 6 p.m., instituted a house-wide dim at 8 p.m., added morning light exposure, and asked her to maintain a stable wake time, even on weekends.

Six weeks later, she had lost six pounds without changing her total calorie intake.

Her sleep improved. Her cravings diminished.

The scale finally listened.

The broader stakes of light exposure and weight gain

We are the first species to flood the night with light and the day with dimness.

We built a 24-hour culture and then wondered why our biology pushed back.

Weight gain is not a character flaw.

It is often a circadian mismatch.

Fix the light. Observe the effects on hunger, sleep depth, glycemic control, and weight.

Final Thoughts

Light is a drug.

Dose it wisely.

Morning heals.

Evening disrupts.

Darkness is a habit, not a switch.

If your weight has been creeping up, remember this: your first diet is not on your plate.

It is in your eyes.

→ Want my full circadian reset, daily checklists, and Micro-Habits plan? Get the Micro-Habits bundle today.

→ Follow me here on Medium for more science-backed, story-driven guides to living longer and better.

Author bio: I am a radiation oncologist who writes daily about longevity, cancer prevention, and the small habits that change health trajectories.

The post The Strange Link Between Light Exposure and Weight Gain appeared first on Medika Life.

So, researchers at the University of Chicago set up experiments to see what happened if they totally sleep deprived rats. Here are the results (emphasis mine):

Ten rats were subjected to total sleep deprivation (TSD) by the disk apparatus. All TSD rats died or were sacrificed when death seemed imminent within 11-32 days. No anatomical cause of death was identified. All TSD rats showed a debilitated appearance, lesions on their tails and paws, and weight loss in spite of increased food intake. Their yoked control (TSC) rats remained healthy.

Then, they deprived them of REM (rapid eye movement) sleep, which was called “paradoxical sleep” at the time. Those rats also died, but it took them longer:

Twelve rats were subjected to paradoxical sleep deprivation (PSD) by the disk apparatus. All PSD rats died or were sacrificed when death seemed imminent within 16-54 days. No anatomical cause of death was identified. All PSD rats showed a debilitated appearance, lesions on their tails and paws, and weight loss in spite of increased food intake. Their yoked control (PSC) rats remained healthy.

Then, they deprived the rats of “high EEG amplitude sleep.” They also died, but it took those rats even longer (emphasis mine):

The disk apparatus was used to deprive six rats of the portion of non-rapid eye movement (NREM) sleep with high electroencephalogram (EEG) amplitude (HS2). All HS2 deprived (HS2D) rats died or were sacrificed when death seemed imminent within 23 to 66 days. No anatomical cause of death was identified. All deprived rats showed a debilitated appearance, lesions on their tails and paws, and weight loss in spite of increased food intake. Energy expenditure (calculated from the caloric value of food, weight change, and wastes) increased to more than twice baseline values. With one exception, yoked control rats remained generally healthy.

All in all, this shows that sleep deprivation can be deadly. It is, in fact, a well-known torture technique. Thus, no one should skimp on their sleep.

Sleep is so essential to brain health, body health, and mental health. Even though we all have busy lives, and it seems that we need 30 hours in a day rather than 24, we should never sacrifice our sleep. Never. The research on the adverse effects of sleep deprivation is myriad.

Don’t skimp on your sleep. It can be, literally, a matter of life or death.

The post The Classic Sleep Deprivation Experiments appeared first on Medika Life.

I love listening to Phelps chat as I walk on my treadmill.

The swimmer joins IFit trainer John Peel in Hawaii and shares some wisdom.

Today, I will share two daily habits of Olympian Michael Phelps that you should steal, even if you are not hitting the swimming pool.

1. Visualization

Phelps has intense visualization practices.

He visualizes winning races.

The swimmer also visualizes overcoming obstacles.

Mentally rehearsing prepares him to stay focused under competition pressure.

Stealing Phelps’ Visualization Techniques

You can use visualization.

For example, before a big meeting or a challenging task.

Close your eyes, and visualize yourself achieving success.

See yourself navigating challenges with ease and achieving your goals.

2. Prioritize Rest, Recovery, and Sleep

In his competition years, Phelps prioritized rest and recovery.

“I think sleeping is — no matter if I am training or I’m a retired athlete — a crucial part of my everyday life.”

Did you know that he slept in an altitude chamber to simulate training at a higher altitude (and maximizing his oxygen utilization)?

Olympian Michael Phelps Shares His Secret to a Good Night’s Sleep

www.travelandleisure.com

Stealing Phelps’ Rest Techniques

While you may not have an altitude chamber in your bedroom, you can modify some of Pelps’ approaches to rest:

• Aim for seven to nine hours of quality sleep each night.
• Keep your bedroom cool and dark.
• Avoid screen time in an hour or two before bedtime.
• Limit your alcohol consumption.

Final Thoughts

No disrespect, but I doubt you will achieve Michael Phelps-level Olympic success.

However, you can improve your focus, mental resilience, and health by adopting two of his daily habits.

What’s your strategy?

The post 2 Daily Habits of Olympian Michael Phelps That You Should Steal appeared first on Medika Life.

I always get my vaccinations in my left arm. Not because I anticipated the intriguing new study results.

Rather, I sleep on my right side and don’t want the discomfort associated with vaccination on my compressed arm.

Before we examine sidedness and vaccinations, I must share that winter has begun in Seattle. I define the season as dark and rainy.

Chilled-looking people walking along the riverside, the snow beginning, faintly, to pile up on the roofs of cars, the bare trees shaking their heads left and right, dry leaves tossing in the wind. The silver of the metal window sash sparkled coldly. Soon after, I heard sensei call, “Mikage! Are you awake? It’s snowing, look! It’s snowing!” “I’m coming!” I called out, standing up. I got dressed to begin another day. Over and over, we begin again. — Banana Yoshimoto

Arm-Sidedness and COVID Vaccination

I read the title of a recent article and thought, “Really?” But as you will see, there is a logic to the finding. Here’s the title:

Differences in SARS-CoV-2 specific humoral and cellular immune responses after contralateral and ipsilateral COVID-19 vaccination.

In other words, individuals may get more protection against COVID-19 if they get their vaccinations and boosters in the same arm.

The Study

German researchers examined health data for 303 people who got the mRNA vaccine and a subsequent booster shot. None had a history of COVID-19 infection.

They measured the antibody levels of the subjects two weeks after the second shot.

Here are the surprising results:

The number of protective “killer T cells” was higher in the 147 study participants who got both shots in the same arm.

Scientists found killer T cells in 67 percent of cases when both shots entered the same arm. This number compares to 43 percent of cases with different arms.

My Take

Same-arm vaccinations may work better because the cells providing the immune response are in nearby (underarm) lymph nodes.

There may be a more vigorous immune response if the immune cells in the nearby nodes are restimulated in the same location.

Since this study does not represent high-level evidence, we need more studies to validate the results. Moreover, we don’t know if the findings apply to other vaccines, including the flu.

Still, I will continue to get my vaccinations in my left arm. I sleep on my right side, so it is for the best.

The post Is Getting COVID Shots in the Same Arm Better? appeared first on Medika Life.

As a 20 plus year veteran nurse, I understand the body’s processes and potential to truly heal and fully restore optimal health, and I employ the following information myself to help with insomnia, but foremost to prevent recurrence.

Preventing Breast Cancer Recurrence is Achievable

My observations and medical and personal experience lead me to propose that it can take up to five years after treatment ends for restoration of health after breast cancer (due to the intense stress of physical, mental and emotional turmoil associated with a cancer diagnosis and treatment) provided there is no recurrence in that interval. Even if there is, sufficient sleep and rest will combat cancer growth as a primary defense.

Breast cancer patients can absolutely achieve a greater level of health that is above pre-diagnosis and combat /prevent recurrence with simple, intentional life changes.

Two foundationally important interventions which are dynamic inhibitors of disease (cancer, particularly) and deterrences to breast cancer recurrence are full nocturnal sleep and mindful daily rest.

Medical interventions such as surgery, chemotherapy and radiation result in the primordial need for eight or more hours of sleep to effectively heal from the results of those interventions. Daily rest periods in our ongoing recovery are equally crucial.

Breast cancer treatment follow up in most cases is primarily a series of appointments, over the subsequent 5 years past treatment, dotted with some labs and scans, usually sparse in comparison with what feels safe or comfortable to the recovering breast cancer patient.

Most cancer patients will relay that they received no information in their post treatment plans that include either the teaching of the preventative power of full sleep cycles to prevention of recurrence, nor any other clinically proven (natural) actions to take which arm them against recurrence.

Rather, these plans universally focus on highlighting the fear of the “likely possibility” of recurrence. The patient is left looking over their shoulder (as my oncologist advised was my expectation) for the rest of their life and are unsure at best what to do to live confidant and cancer-free.

Most often, we are offered only the option of taking brutal medications that seriously inhibit our quality of life and mental health.

Refusing to live in hopelessness, I have researched many natural defenses which can tangibly be employed to combat insidious cancer regrowth, the most important of which is sleep.

How Does Lack of Sleep Cause a Risk Of Recurrence?

Most women do not get enough sleep to begin with, which predisposes the body to disease states and especially breast cancer, as it is commonly linked to adverse, imbalanced hormonal states, which occur with lack of REM sleeps.

The few studies done since 1976 on the results of poor sleep vs long sleep in post treatment breast cancer survivors reveal a correlation between recurrence and long sleep times (nine or more hours consistently, which is suspected to include fragmented, interrupted sleep), but document that the inconsistency across the board is whether or not these women had undiagnosed underlying conditions (such as depression, sleep apnea or heart disease) predisposing them to excess cancer-friendly cytokines caused by (disease-related) increased stress states. It is important to note that “long sleep times” did not necessarily mean actual uninterrupted sleep of nine hours duration, but rather, nine hours of being in bed attempting to sleep. What was confirmed was that persistently interrupted sleep, fragmented sleep, and short sleep times correlate positively with breast cancer recurrence.

Hormone restoration and distribution occur during sleep, but do not occur adequately in less than 8 hours of sleep. Aldosterone (regulates sodium and potassium) and renin (manages blood pressure) are two important renal (kidney) hormones necessary to help distribute cortisol (the fat and fluid retention stress hormone) and remove excess fat, toxins and fluid from the body, among other important anti-inflammatory and immune functions.

Reduced sleep and inconsistent sleep patterns distort the circadian rhythm of the body, altering the ways these and other hormones perform within the body’s natural defense against inflammation and disease. The end result is altered cell function, which produces disease states, profoundly, cancer.

A little known fact rarely discussed with breast cancer patients is that lingering DNA particles from (treated) and dying cancer cells move into the bloodstream and can lie dormant in the body. They become activated anytime later from diverse sources of persistent and excess inflammation such as stress, dehydration, cell starvation (not enough nutrients), lack of oxygen to organs and organ systems, and other internal states that hinder or halt the body in regenerating and restoring itself. (See this company’s information on ctDNA and end of article for more information. Ask your oncologist or PCP to order this for you. To pay out of pocket, if your insurance will not cover it requires just the doctor’s order and costs in the range of $80)

Chronic stress can cause insomnia and vice versa. In turn, vulnerable internal body regions (ex: mastectomy sites and lymph node(s) (function) restricted by excess, blocked lymphatic fluid) become rich environments for tumor growth. The lymphatic system is how displaced DNA from cancer cells get from one place to another in the body; in addition, body systems that are not consistently restored and regenerated during adequate sleep times are also highly vulnerable to altered cell division, which ultimately leads to abnormal cell growth. This abnormal cell growth if not checked or caught has a strong potential to become cancerous.This is what can cause a secondary or separate cancer state in the body.

What Happens During Sleep That Works To Prevent Recurrence?

The regeneration and restoration of cells and organ systems which occur during optimal sleep duration are imperative to health and especially in preventing cancer in the first place, as well as recurrence.

During sleep, the brain sends signals to the entire body, calling for a slowdown in most functions, elicits the release of necessary hormones that cause growth and repair to skin, muscles and tissues and more. Blood flow is increased to problematic areas for healing.

The brain also regenerates new brain cells, forms myelin (which protects the neural pathways) processes problems and thoughts through dreams and chemical reactions. These reactions reduce a constant of the negative stress-related “fight or flight response” states during the day as the body and mind has been “worked on” to create a more calm state. A body that stays in this FOF mode predominantly or frequently is incredibly strained and at risk for illness and overall system-wide decreased function.

Daily rest breaks, even in 5 minute intervals during the day, allow the body to stop demanding of itself to perform for a bit, giving itself a momentary reboot. This is necessary for mental and physical health.

Real Solutions To Insomnia and Jagged Sleep Patterns:

The insomnia related to (breast) cancer can be long-lasting, induced by several factors both inside and outside our control.

Our mental health is adversely affected by a diagnosis of cancer, the fear of dying, treatment modalities, (processes, techniques) the fear of the unknown, and many other deeply individual idiosyncrasies that, many times, breast cancer patients have no words to verbalize.

So, how in the world do we obtain enough adequate sleep to benefit from it?

1. Obtain Trauma Therapy. Getting professional help as soon as, but preferably before, you notice any changes in your mental and emotional health after diagnosis will go a long way in creating a calmer self and more peaceful life perspective. This will do wonders in restoring rest and sleep, especially if your mental and emotional health were compromised to begin with. This decision is a catalyst to our healing.

Therapy teaches us to reframe our thoughts (which are paramount to our health and healing) and experiences and arms us with new thought processes that highlight the importance of being compassionate to ourselves and focusing on the fact that “we are doing the best we can” in any given life situation. We must learn to stop living in guilt-producing self-condemnation. That will keep you up at night, by itself.

Effective therapy guides us to creating a peaceful mind, and teaches us positive times to focus on problems and form effectual solutions, rather than at bedtime, which we all naturally do. These changes positively produce optimal functions in the brain’s synapses causing less inflammation, irritation and unpleasant feelings, which inhibit falling and/or staying asleep.

2. Get a prescription. When lack of sleep is fostered or caused by menopause, chemotherapy effects, or the formidable radiation process, medicinal approaches appear to be imperative to successfully achieving restful sleep. I am 18 months post treatment and must take both Ambien and low dose Trazodone to sleep. I am not addicted. I need to sleep.

Here are some options: (Read this article about medications in the aforementioned link on sleep.)

• Ambien
• Wellamoon (this is new to me, but as a nurse, I see no problem with it and am going to try it!) Read the positives on the product, but also read the reviews on distribution.
• Trazodone
• Lunesta
• CBD, full spectrum hemp, and here (Important hint: for breast cancer treatment and prevention of recurrence, you will need higher, concentrated doses, including CBG and ThC. Yes, you can get an actual prescription or do your own rogue research to purchase.
• Restoril

3. Reboot your mind after a no sleep jag (and to prevent a long one). I realized recently during one of the 1–2 week episodes of (absolutely) no sleep I experience sometimes, that I was stressing so much at night to fall asleep, that I was actually keeping myself awake trying (I am sure you can relate). I expected to stay awake, so I did. Here are the simple things I do that help me break that cycle and begin returning to regular sleep:

• Move my pillow to the opposite end of the bed. (Why? I don’t know. It works a lot of the time.)
• Sleep in another bed (my child’s. I move him.)
• Not being the last one to go to bed. ( I am weirded out being the only one awake in the house after my diagnosis.)
• Invest at least $40 in a sound machine. Both my mother and I swear by them.
• Journal writing: getting feelings, frustrations and fears out on paper restores my inner center and I sleep every time.
• Purposely change my thought process each day after I experience no sleep, from a helpless outlook to one that reminds me I can still accomplish things and have a good day. This entails checking my feelings about the lack of sleep the night before (or the previous 5) which are usually a regalia of fearful responses (what if I never sleep?, what if brain metastasis is causing this?, I must have done something wrong and my conscience is pressing on me?, I’m so frustrated, I can’t do anything I want or need to after no sleep. This is hopeless.) Just a few pages into this book helped me dramatically change my perspective in dealing with bouts of insomnia.

Cancer cells thrive on strain and stress, so reducing daily stress and inflammation that occur from the hectic nature of life is an attainable goal we all have the power to work toward through rest and sleep.

Breast cancer patients do have many tangible options to create a hostile environment for breast cancer recurrence. We can survive and live out our lives healthy and confident in our ability to do so. Knowledge and education on our options always better our outcomes.

It’s difficult as a female many times to stand firm in self-care when we spend most of our waking time planning and executing the care of so many others in our lives. However, prioritizing our rest and sleep, is not debatable and cannot be compromised. We literally need it to survive our diagnosis.

Further Reading

See my other associated on Prevention of Recurrence:

The post Preventing Breast Cancer Recurrence appeared first on Medika Life.

First, we will take a short detour. Did you know that there is a science fiction film entitled “Valerian and the City of a Thousand Planets?” Luc Besson directed the film.

The film is based on the French science fiction comics series “Valérian and Laureline” by Pierre Christin and Jean-Claude Mézières.

The story follows two space agents, Valerian and Laureline, traveling through time and space to protect the universe’s peace.

People commonly use valerian for sleep disorders such as insomnia. Some use it for stress or other conditions. But is there scientific evidence supporting these uses?

This article discusses everything you need to know about valerian, including what conditions it may help, its safety, and how to take it.

What is Valerian?

Valerian (Valeriana officinalis) is an herb native to Europe and Asia. People have long used valerian root as a sedative.

The use of valerian dates back to the ancient Greeks and Romans.

Did you know that valerian can grow to over six feet tall? It also has a strong odor.

Valerian’s Effects on the Body

It is not clear how valerian affects the body. There is some evidence that its activity is linked to the independent and synergistic actions of plant compounds, such as the following:

• lignans
• valepotriates
• monoterpenes, sesquiterpenes, and carboxylic compounds
• flavonoids
• low levels of gamma-aminobutyric acid (GABA)

Valerian and GABA Chemical Messengers

Certain compounds in valerian, including valerenol and valerenic acid, can influence the body’s GABA receptors. The chemical messenger GABA helps regulate nerve impulses.

The neurotransmitter GABA is involved in sleep regulation. As GABA becomes more available in your body, you become more sedate.

Valerenol and valerenic acid can modulate GABA receptors. This change increases the central nervous system’s availability of the neurotransmitter. In addition, valerenic acid inhibits a GABA-destroying enzyme.

Valerian compounds can also interact with other neurotransmitter receptors, including those for adenosine and serotonin. These chemicals help with sleep and mood regulation.

In summary, valerian has several compounds that may promote calmness by making GABA more available. Valerian compounds may also interact with receptors associated with mood and sleep.

Valerian Promotes Sleep

Many use valerian for sleep disorders, including insomnia. I have heard valerian referred to as “nature’s valium.”

First, valerian root may reduce the time you need to fall asleep. Second, valerian may improve your sleep quality. Finally, the substance may increase your sleep quantity.

Here’s some proof:

A 2020 review of 60 studies led to this conclusion: Valerian valerian could be a safe and effective treatment to promote sleep and prevent associated disorders.

A 2017 randomized study of 120 subjects with sleep disturbances found that those taking a pill known as vagonette (with (valerian, hops, and Jujube) fell asleep faster, slept longer, and had fewer nighttime awakenings than a placebo.

Finally, a 2011 study examined the effects of valerian extract in 100 postmenopausal women with insomnia. Researchers discovered this:

Those consuming 530 milligrams of valerian extract (twice daily for four weeks) had better sleep quality than those in a placebo group.

While 30 percent of those taking valerian had sleep improvements, only four percent of those in the placebo group got better.

Not So Fast

However, not all research investigations have found that valerian provides sleep benefits.

For example, a study of 227 individuals with cancer treatment showed no sleep improvements associated with valerian (450 milligrams one hour before bedtime for eight weeks).

On the other hand, valerian appeared to be associated with improvements in fatigue.

In conclusion, while valerian may improve sleep in some people, we need more research before making firm conclusions about its efficacy.

Valerian Side Effects

Healthline asserts that “valerian is considered safe for most people when used at the recommended doses.”

A 2020 review of 60 studies concluded that Valerian valerian could be a safe and effective treatment to promote sleep and prevent associated disorders.

• headaches
• dizziness
• weakness
• stomach issues (for example, diarrhea and stomach ache)
• vivid dreams
• a metallic taste in the mouth
• fatigue

Rarely, liver injury can occur when valerian is combined with other herbs (for instance, black cohosh and skullcap), so it is unclear if valerian caused the toxicity.

Individuals that should not take valerian include children, teens, and pregnant or breastfeeding women.

Finally, valerian can interact with some medications. Examples include ones metabolized by the CYP3A4 enzyme, including certain antibiotics and cyclosporine.

Summary — Valerian Chronicles: Sleeping Beauty or Myth?

While valerian is rarely toxic, the evidence regarding its efficacy for sleep promotion is mixed.

If you consider adding valerian (or other herbal supplements) to your routine, please consult a healthcare professional first.

Finally, start learning about your sleep issues. Could the problem be diet? Stress? Some underlying medical condition?

Understanding why your sleep is suboptimal may take investigation and time, but getting to the root causes should help you optimize management.

Several factors influence sleep, so there may be better approaches than a supplement such as valerian. Have you found success with valerian or other natural sleep supplements?

The post Valerian Chronicles: Sleeping Beauty or Myth? appeared first on Medika Life.

In fact, work has shown that, for individuals with depression, resetting their circadian rhythm through sleep deprivation may address their depression. This is interesting since we now know that the gut is also responsible for much of our emotional life.

Researchers discovered that sleep deprivation has a major impact on the composition of the gut microbiome. The lack of sleep might cause a bacterial imbalance in the gut, which may result in digestive disorders and other health issues. Now the research related to sleep and physical or emotional well-being has also entered the world of work where shift workers have been seen as more vulnerable to certain ailments because of their circadian disruption, but it might also be something in their gut.

The gut microbiome can affect sleep quality, and abnormalities in gut health may cause sleep disturbances. It has been noted that “…the gut microbiota (GM), a vast and extraordinarily complex ecosystem located in human gastrointestinal tract that oversees an array of critical bodily functions, has become a popular focus among researchers.” And one of the areas of interest is this sleep relationship.

The gut-brain axis, a network of communication between the gut and the brain, is crucial for controlling sleep. The relationships between the gut microbiota and the brain shed light on how the gut might affect sleep-wake cycles. And disorders including irritable bowel syndrome suffer from diminished sleep quality, which may be a two-way street between cause and effect.

Research highlights the impact of circadian rhythm disruption on gut health. Circadian disruption alters the microbiota in the gut and speeds up the pathogenesis of inflammatory bowel disorders, according to studies. In fact, it might be the microbiome that stabilizes circadian rhythm.

The connection between sleep and intestinal health is intricate and intertwined. Both sleep deprivation and gut health abnormalities can affect the composition of the gut microbiota. The circadian rhythm and the gut-brain axis both play significant roles in moderating this reciprocal link. For general health and well-being, it’s essential to take care of both gut health and sleep quality.

The post Sleep and Your Gut Could Be Doing Battle Against You appeared first on Medika Life.

A severe fear of falling asleep or staying asleep for an extended period of time characterizes somniphobia, sometimes referred to as sleep dread. The fear response linked to somniphobia can take many different forms and can significantly affect both a person’s physical and mental health.

Extreme distress when contemplating or attempting to sleep is the primary symptom of somniphobia. Imagine what it must be like to be dead tired and yet fear going to sleep. Those who have somniphobia may put off going to bed as long as they can, feel irritated or moody, keep the lights on or the TV on while trying to go to sleep and find it difficult to focus during the day. A tightness in the chest, an elevated heart rate, and nausea or other stomach problems linked to chronic dread about sleep are some prominent physical symptoms of this phobia.

What would cause this phobia? Usually, phobias are things or places where something extremely upsetting or fearful has happened. I once read a paper by a famous psychologist who said there were one thousand phobias. I tend to doubt that, but it’s possible, and this might be one of them. How could that happen with sleep?

A young boy, who participated in psychological testing with me, had a serious fear of going to bed at night. Why? His older brother had repeatedly frightened him, telling him that an evil monster was under his bed, waiting to come out to get him. It was cruel, and the boy went to bed in tears on a nightly basis.

Sleep-related disorders like sleep apnea or insomnia or terrible experiences that occurred while you were asleep can also cause somniphobia. Moreover, those who struggle with anxiety or depression may develop it as a result of their other symptoms.

Healthcare professionals use a variety of techniques to treat somniphobia. These can include relaxation methods like meditation or breathing exercises, counseling such as cognitive-behavioral therapy (CBT) to help people question negative thought patterns and create coping mechanisms, and medication sometimes anti-anxiety medications are needed. In addition to these methods, developing a regular sleep schedule and practicing good sleep hygiene, such as avoiding caffeine before bed, may be useful in controlling somniphobia.

The frequency of somniphobia is unknown, but it is thought to be quite uncommon. It’s crucial to remember that phobias are thought to impact 10% of the population overall.

The World Health Organization (WHO) reports that agoraphobia, social phobia, and particular phobias are the three most common phobias in the world. Fear of flying, animals, heights, small places, and other circumstances or objects are just a few examples of specific phobias.

Agoraphobia is the fear of being in circumstances in which getting out may be challenging or embarrassing, or in which getting aid in the event of a panic attack or other emergency may be impossible. I once spoke to a woman who developed a phobia organization to help others. “I was at a party in Europe,” she said, “and it was high up in a hotel, and when I walked to the windows, I felt I was being pulled forward and I’d die because I was afraid I might jump. I wanted to run, but I couldn’t.” At that time, she had her first panic attack. She was Jerilyn Ross. The fear initiated a phobia that required years of therapy.

It is unknown how long the average person endures somniphobia because the condition’s length and intensity can differ greatly based on the person and its underlying causes. Nonetheless, it is typically regarded as a chronic illness that, if untreated, can last for months or even years. A friend had a relative, an aunt, who refused to go to sleep at night because of her fear. She sat up until dawn and then she went to bed. Needless to say, her health suffered as a result of this anxiety.

Those with somniphobia can find relief and an improved attitude by seeking expert assistance. The most probable places would be centers that specialize in anxiety or sleep disorders and there are now many around the country.

The post The Phobia That Turns Sleep Into Terror Time appeared first on Medika Life.

Cannabis has gained popularity as a potential management tool for depression. But the available evidence regarding its efficacy is not robust.

Now comes an observational study that hints at the promise of cannabis for treating depression and insomnia.

“When you smoke the herb, it reveals you to yourself.”
― Bob Marley

Cannabis and depression

Some clinical studies hint that marijuana smokers (especially regular or heavy users) are diagnosed with depression more frequently than non-users. However, there is no good evidence that marijuana directly causes depression.

On the other hand, there are probably environmental or genetic factors related to depression and marijuana use. Some with depression may use marijuana to detach from their symptoms.

Marijuana use is also associated with other mental health conditions. The Mayo Clinic (USA) reminds us that substance use may trigger schizophrenia or other forms of psychosis (detachment from reality) in those with a higher baseline risk of these conditions.

There also are associations between marijuana and mental health conditions. Marijuana use may trigger schizophrenia or detachment from reality (psychosis) in people at higher risk of psychosis. The symptoms of diagnosed psychotic illness may be aggravated if marijuana use continues.

Finally, limited evidence shows that teens who attempt suicide may be more likely to have used marijuana than those not making a suicide try.

Cannabis and depression — A new study

British researchers conducted an observational case series review. The study included 129 individuals with depression, identified through the UK Medical Cannabis Registry.

Here are the outcomes based on changes in the Patient Health Questionnaire-9, Generalized Anxiety Disorder-7, Sleep Quality Scale, and EQ-5D-5L from baseline to months one, three, and six:

There were significant improvements (at all time points) in each survey tool. Anxiety and depression subscores improved. There were 153 adverse events, including mild (50 percent of side effects), moderate (37 percent), and severe (13 percent).

The biggest study limitation? The study is observational. It cannot establish a causal relationship between marijuana use and improvements in sleep, depression, and overall quality of life.

The post Cannabis and Depression appeared first on Medika Life.

This increased risk is because the circadian rhythm can be thrown off, leading to fatigue and stress. And because they work at night, they don’t get to see their friends and families as often or spend time with them, which might amplify the sense of loneliness and despair they already feel.

Researchers discovered that night shift employees were more likely to experience depression than their daytime counterparts. This is in line with the findings of other studies, which indicated that night-shift employees have a higher chance of acquiring anxiety disorders.

Chronic insomnia, sleep disorders, gastrointestinal problems, and infertility are all linked to disruptions in the circadian cycle. In response to changes in light and dark, the hypothalamic suprachiasmatic nucleus (SCN) regulates the body’s natural 24-hour circadian rhythm.

The circadian rhythm controls not only the generation of hormones but also the maintenance of a steady core temperature and the rate at which nutrients are burned.

People who work night shifts have trouble falling asleep during the day because the regular light-dark cycle is disturbed. This makes the hormone melatonin, which helps you sleep, less effective.

Working the night shift is linked to a greater chance of gaining weight and developing type 2 diabetes. Another research study came to the conclusion that working the night shift makes you more likely to get colorectal cancer. Such an association might be a result of stress on our immune system.

This is because your body’s internal clock isn’t in sync with your social life. This is called “social jetlag,” and working night shifts makes it worse.

Night shift workers must frequently remain awake and productive when their bodies beg for rest and sleep. This can cause workers to feel run down, anxious, and unwell. According to research, night shift work has been linked to an increased risk of menstruation problems. Employers must consider the issues associated with working the night shift.

An employer with a productive workforce needs to know about the risks of night work and do everything they can to help employees who work night shifts, so that night work has less of an effect on their mental health.

Employers can provide training, education, and therapy to help their employees deal with the emotional and psychological effects of working the night shift. Regarding scheduling, employers can be more flexible if they let night-shift workers switch to day shifts often and ensure employees have enough time off between shifts.

Workers on the night shift should also be aware of the risks to their health and take their own steps to reduce them, such as keeping a regular sleep schedule, making sure they have a dark, quiet place to sleep, getting regular exercise, eating a healthy diet, limiting their intake of caffeine and alcohol, using light therapy, and taking frequent breaks.

Because of their irregular work schedules, those who work the night shift may find it difficult to keep in touch with their loved ones and form meaningful relationships. However, night-shift employees can keep up with friends and family in several ways. Suggestions for working these hours are readily available.

Social media, instant messaging, and video conferencing technology can help those who work the night shift maintain social relationships with others despite physical distance and time zone differences.

It’s vital to remember that keeping in touch with friends and family takes work and sometimes compromise, but the benefits to your health are well worth it. Workers on the night shift should be aware of the difficulties that come with their schedules and try to find new ways to get to know their coworkers.

Night shift workers who want to keep their minds healthy should also get some exercise. Running, cycling, and swimming are all examples of aerobic exercises that have been shown to improve sleep quality and lower stress and anxiety levels.

When thinking “exercise,” it’s not all outdoors or requiring expensive equipment or gym memberships because many exercises can be done at home with inexpensive equipment. Not all of these are possible, but some activity must be included to counter the effect of shiftwork.

Yoga is a practice that incorporates breathing exercises, bodily postures, and meditation. It can help you relax and calm down, leading to a more restful night’s sleep.

Building muscle and increasing one’s general well-being are two of the many benefits of strength training methods like weightlifting and resistance band exercises. Stretching is a quick and easy way to help you feel better and calm down.

HIIT, or high-intensity interval training, is a way to work out that involves short bursts of hard work followed by short breaks. Walking, hiking and swimming are all ways to exercise and enjoy the outdoors. And being outdoors (forest bathing) has its benefits even if you are walking.

Keep in mind that the optimum exercise plan for a night shift worker will vary from person to person based on factors including preferences, fitness level, and availability. Before beginning an exercise program, people who work the night shift should see a doctor. Workers on the night shift would do well to pay attention to their bodies and modify their workouts accordingly if they were feeling too exhausted.

Consequences for one’s mental health are real, and night work is a major contributor. Evidence suggests that night shift workers are likelier to have mental health issues like sadness and anxiety.

If a person who works the night shift is having trouble getting used to the new schedule or has mental or physical health problems, they should consider getting help from a professional.

The post Tackling Night Shift Worker Health Perils; Failure to Act Is Unhealthy appeared first on Medika Life.