When I cover the keys to health, the keys to recovery from a chronic condition or the keys to preventing a chronic condition I generally focus on 7 things:
So how much sleep is right for you? While this can certainly vary from person to person, and we need more during times of growth or stress, there are some guidelines.
In my scan of important articles (something I do every day) I stumbled on three – all addressing the sleep issue based on studies presented yesterday at the European Society of Cardiology.
The PESA study enrolled 3,974 healthy middle-aged adults and carefully tracked sleep quality and quantity.
Here is what they found:
The second study presented that in 1993, 50% of all men born in 1943 and living in Gothenburg were randomly selected to participate in a study. Of the 1,463 invited, 798 (55%) men agreed to take part. These men were followed for 21 years. Here is what they found:
The third study was a meta-analysis of 11 prospective studies of more than one million adults without cardiovascular disease published within the last five years. The researchers found:
So how do we make sure we are getting enough, quality sleep?
A regular routine of going to bed at about the same time each night is important. The 7 keys to health that I started with at the top of this article are important!
Avoid alcohol and caffeine before bed, and avoid large meals or vigorous exercise right before bed. Having the room dark, cool and avoiding the blue lights of screens is important.
One important tool, I use, just hitting the market for the first time to monitor your sleep for both quality and duration is the Oura ring. I have found the data so helpful as I now know what my challenges are. The Oura ring tracks total sleep time, time in bed, resting heart rate and how much time you are awake, in REM, light or deep sleep. The app then makes recommendations for you based on your own data! This ring also tracks heart rate variability, a key measure of health, as well as your steps and calories burned.
Dr. Paul's new book, The Addiction Spectrum, is featured in The Scribe August news.
Addiction affects your brain. But have you ever wondered how?
I find brain science fascinating and I’ll admit I’m a chemistry geek. Even if you’re not, you may be interested in what drugs, alcohol, and even behavioral addictions can do to you and how addiction can affect your brain.
I run an outpatient addiction clinic based in Portland called Fair Start. At Fair Start we help addicts—mostly young adults—recover from drug addiction.
The majority of our patients are addicted heroin and other opioids. Often they are using several drugs at once, including meth.
Most people know me as a medical doctor. Most people don’t know that I’m also a recovering alcoholic.
Or that my wife, Maiya, is a recovering opioid addict.
While I’ve been in active recovery for 15 years now and I’m not shy about sharing my story, I’m about to go public with all of this in a big way.
I have a new book coming out called The Addiction Spectrum: A Compassionate, Holistic Approach to Recovery. www.Addictionspectrum.com
To the outsider, it seems we have no willpower.
But that’s not what’s actually going on.
We now know where most of the substances we misuse act in the brain.