05 Mar To Your Health: Sleep!
Welcome to the (resurrected) series which offers a deep dive into the world of health, wellness, and disease prevention with Telluride local Dr. Alan Safdi.
Dr. Alan is a board-certified physician in Internal Medicine and Gastroenterology, a Fellow of the American College of Gastroenterology, and a respected leader in healthcare. His blogs have featured and will continue to showcase the most current information in his fields: health, wellness and longevity. During Covid, Dr. Alan went radio silent – until now. Now Dr. Alan is back in action with “To Your Health.”
In this installment of “To Your Heath, Dr. Alan dives into the fascinating world of sleep and its profound impact on our health.
Scroll down to read the salient details and listen to the podcast to find out more.
Every night, our bodies cycle through four distinct stages of sleep: light (Stages 1 and 2); deep (Stage 3); and REM.(Stage 4). Each stage plays a crucial role in physical restoration, memory consolidation, and emotional regulation.
Emerging research highlights the significance of deep sleep in maintaining cognitive health. During this stage, the brain engages in a “cleaning” process through the glymphatic system, clearing out waste products like beta-amyloid, a toxic protein linked to Alzheimer’s disease. Studies from highly regarded institutions such as the National Institutes of Health show that individuals who get less deep sleep have a higher risk of cognitive decline, mild cognitive impairment (MCI), and dementia.
But sleep doesn’t just affect the brain. It influences nearly every aspect of our health. Chronic sleep deprivation is linked to an increased risk of heart disease, obesity, diabetes, and depression. A lack of sleep also weakens the immune system, making us more susceptible to illness.
And all of the above are affected by lifestyle choices.
Did you know that eating too late, consuming caffeine, or drinking alcohol before bed can disrupt your sleep cycles? Or that exposure to blue light from screens at night delays melatonin production, making it harder to fall asleep? Understanding these factors can help us make better choices to improve our sleep.
Dr. Alan’s podcast (below) looks at the above factors and also debunks common sleep myths such as whether we can really “catch up” on sleep. He also takes a closer look at the accuracy of popular sleep-tracking devices and dives into the intricate relationship between sleep and exercise. Research suggests that regular physical activity helps people fall asleep faster and enjoy deeper rest. Turns out morning workouts are linked to better sleep quality and evening exercise –if finished at least an hour before bed – can also be beneficial.
Finally, Dr. Alan challenges everyone to put some of that knowledge into action! Consider tracking your sleep habits and making small changes to improve your rest.
Dr. Alan, more:
Dr. Alan Safdi is board-certified in Internal Medicine and in Gastroenterology and is a Fellow of the American College of Gastroenterology. A proven leader in the healthcare arena, he has been featured on the national program, “Medical Crossfire” and authored or co-authored numerous medical articles and abstracts.
Safdi, a long-time Telluride local, has been involved in grant-based and clinical research for four decades. He is passionate about disease prevention and wellness, not just fixing what has gone wrong.
Dr. Alan is an international lecturer on the subjects of wellness, nutrition and gastroenterology.
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