Sleep isn’t for the weak: Here’s why you shouldn’t miss a shut eye

For workaholics and hardcore students, the saying, “Sleep is for the weak,” helps in keeping them from falling asleep at night. In a culture wherein working while running on little sleep is praised, promoting healthier sleeping habits can be difficult. Here are a few reasons for one to prioritize sleep.

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Losing sleep increases stress, disturbs mood, and impairs one’s ability to concentrate. All of these short-term effects can impact one’s work productivity and overall performance. In the long run, forsaking proper sleep can cause heightened risk fact for diabetes, increased risk for breast cancer, high blood pressure, decreased immune function, major depression, and obesity.

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Major depression is a serious threat for insomniacs and other individuals who don’t get enough sleep at night. As depression carries a negative effect on sleep patterns, it may develop a cycle that can be hard to break. Lack of sleep can also affect one’s relationship with their partner and loved ones. Inadequate sleep can impair an individual’s ability to appreciate their partners and friends, which can then lead to stress and place tension on relationships.

Sleep is an integral function for a number of reasons. When one sleeps, the brain signals the body to release hormones and compounds helping in decreasing risk for health conditions, managing hunger levels, maintaining one’s immune system, and retaining memory. Having seven to eight hours of sleep a night can help improve one’s overall health.

Dr. Lisa M. Cannon graduated from New York Medical College in 1991. She received her pulmonary fellowship at Mount Sinai Hospital and was affiliated with Pascack Valley Hospital in Westwood and the Valley Hospital in Ridgewood. Dr. Cannon specializes in pulmonary disease, critical care, and sleep medicine. Visit this blog for more updates.

The foundations of good sleep during pregnancy

Pregnancy is a time of drastic bodily changes, including leg cramps, nausea, heartburn, and a greater likelihood of having sleep disturbances.  Changes in sleep patterns can be caused by stress and anxiety, hormonal fluctuations, as well as the physical discomfort of childbearing.  But it’s not entirely impossible to enjoy a good night’s sleep while pregnant – here are tips to follow.

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Watch what you eat and drink
Cut down on caffeine-containing food and drinks.  Try to avoid heavy meals and spicy food before bedtime, as chili and acidic foods can cause indigestion and heartburn.  If you have heartburn, eat lighter meals and consume your last meal for the day two to three hours before heading to bed.  Drink plenty of fluids during the day, but cut down on it before bedtime to reduce nighttime urination.

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Keep moving
Improve circulation and overall health by exercising regularly.  But don’t do it late in the day, as exercise releases adrenaline, which can keep you awake throughout the night.

Use extra pillow
Pillows can be useful for supporting the tummy and back.  Place a pillow between the legs, too, to help support the lower back and make sleeping on your side easier.  Some ideal types are the wedge-shaped pillow and the full-length body pillow.

Manage stress
While worrying certainly won’t help, talking about your issues will.  Find a friend, family member, or professional who can listen and help if there are recurring sources of worry or feeling upset in your life, especially during pregnancy.

Get medical help
Your ob-gyne or a sleep specialist can outline the best steps to take if insomnia persists and even worsens during pregnancy.


 Dr. Lisa M. Cannon is a New Jersey-based physician.  She earned her degree in medicine from New York City College and her fellowship in pulmonary, critical care, and sleep medicine from the renowned Mount Sinai Hospital in New York.  Learn more about her practice on this website.

Foods for healthier lungs

An average adult breathes 15 to 20 times a minute, amounting to 20,000 breath cycles each day.  When you breathe, the respiratory system (nose, throat, trachea, lungs) is responsible for transporting air throughout the body.  The lungs act as the main machine of the system, as it transports the oxygen to the bloodstream and to the cells.  In short, the lungs play a vital role in maintaining the body’s health and vigor.

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Aside from doing regular exercise to regulate breathing, you can also adjust your diet to make it beneficial for your lungs.  Here are examples of foods that will make your lungs healthier so you can breathe better.

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Beans, seeds, and most nuts are rich in magnesium, a mineral known to improve lung function.  The essential fatty acids found in legumes and nuts are also good for the cardiovascular system.

Kefir and yogurt are rich in protein, calcium, and digestion-promoting bacteria called probiotics.  Probiotics help prevent respiratory infections and keep colds at bay. Remember that 70 percent of the body’s immune system is stored in the gut area, which is why foods with active cultures work great to keep it healthy.

Good lung function has been proven to be associated with high intakes of vitamins C, E, and beta-carotene, which are found in citrus fruits such as oranges, lemons, and apples.  Greens such as broccoli contain antioxidants, which makes it ideal for individuals suffering from chronic obstructive pulmonary disorders.

Drinking plenty of water is the main cleanser of the body, and it is important in maintaining healthy blood flow in and out of the lungs.  Water keeps the lungs hydrated and the mucus flowing in the right consistency. 

Dr. Lisa M. Cannon graduated from New York Medical college in 1991. She received her pulmonary fellowship at Mount Sinai Hospital and has ties with Pascack Valley Hospital in Westwood. For more reading material on pulmonary health, visit this blog.

What constitutes a healthy sleep?

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Sleep is a cornerstone of good health that should never be neglected.  It is vital to both physical and mental wellness, and sleeping well means giving the body the time it needs to recharge and recover for another day.  But what can actually be considered healthy sleep – and how can it be achieved?

Adults, on average, are encouraged to get seven to nine hours of sleep every night.  It should be known, however, that those needs actually vary individually.  Some people, for instance, are at their best with eight hours, while others are well on six hours alongside daytime naps.

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Aside from quantity, quality is a vital factor in determining healthy sleep.  A restful sleep should be free of common disrupters such as noise and daytime light.  Alcohol, caffeine, and tobacco can also affect sleep quality and thus should be avoided. In addition, having a regular sleep routine will help one function properly, ideally waking up at the same time every morning and going to bed at night once sleepy.

Numerous benefits come with healthy sleep, including promoting peak performance and productivity, fighting off infection, and keeping a healthy weight.  It’s also crucial for sharp memory and focus, helping one excel in work or at school.  Healthy sleep balances one’s mood and emotions, and without it, one is more prone to struggle with anxiety and depression.

To achieve healthy sleep one should stick to a consistent sleep schedule, even on weekends or during vacations.  Establish a relaxing bedtime routine where the bed is only for sleep, the bedroom is quiet and at a cool temperature, and there’s little to no exposure to bright lights.  Turn off electronic gadgets at least half an hour before bedtime. 

Dr. Lisa M. Cannon graduated from New York Medical College in 1991. She received her pulmonary fellowship at Mount Sinai Hospital and was affiliated with Pascack Valley Hospital in Westwood and the Valley Hospital in Ridgewood. She has since focused on developing her own private medical in New Jersey. For more articles like this, click here.