Everything you need to know to restore your sleep clock

 

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The circadian rhythm is described as the body’s internal process regulating the sleep-wake cycle, repeating on every rotation of the planet approximately every twenty-four hours. The body may not reach its best shape when the one’s sleep-wake cycle isn’t in its proper order. 

Rest is a weapon. Sleep quality is important in helping the body rest and recover from everything it has done during the day. Not everyone is able to sleep and wake up early for many different reasons. Dr. Lisa M. Cannon recommends banning blue light before bed in order to wind down properly. If possible, dim the lights and place devices far from the bed. Individuals who work at night may want to use blue-light blocking glasses as they head home during daytime so as to delude the mind that it’s nighttime. 

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Advanced and delayed sleep timing can ruin one’s sleep-wake cycle. Practice hitting the sack and waking up at the same time each day to improve sleeping habit. It matters to commit to the sleep-wake schedule, which means eliminating stimulants that can hinder sleep such as caffeine, alcohol, and nicotine. Avoid going to bed with a full stomach as this can overwork the digestive system which can lead to interrupted sleep.

Dr. Lisa M. Cannon mentions that skipping naps can help restore a person’s sleep clock. Naps can be tempting at any time of day, but if one makes it a goal to fall asleep fast at night, skipping the midday shuteye is the way to go.

Dr. Lisa M. Cannon is a New Jersey-based physician. Her specializations include critical care, pulmonary medicine, and sleep medicine. For more updates from Dr. Lisa M. Cannon, head over to this page.

What is shift work disorder?

 

Sleeping for 6-8 hours each night is one of the components of a healthy life. However, some occupations have a non-traditional schedule. Those who work in the early morning, late at night, and rotating shifts can be at risk for shift work disorder. According to physician Dr. Lisa M. Cannon, an irregular sleep schedule may affect the body's circadian rhythm causing a person to have a light sleep during their supposed rest hours and excessively lethargic while at work. 

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Getting the right amount of sleep is important for the body's recovery. Not getting quality shuteye can lead to poor memory and lack of focus. It can also affect a person's moods and make them irritable or prone to depression. Dr. Lisa M. Cannon shares that those with shift work disorder are also prone to heart disease, insulin resistance, metabolic syndrome, and ulcers.

If one can't avoid working shifts and odd hours, there are many ways to manage sleep disorders. Improving sleep hygiene, such as having a restful, quiet, and cool bedroom, blackout curtains, and consistent sleep hours, can train the body to fall asleep when it is supposed to be. However, changing the body's sleep habits might take time. This is why, according to Dr. Lisa M. Cannon, doctors don't immediately recommend sleep medication but first recommend a change in habits. People must first continue to train their bodies to have better sleep practices, even with their irregular hours at work. Aside from ensuring that a person gets the right amount of sleep, their routine before bedtime is also important. This is why sleep experts suggest living a healthy lifestyle by staying active, eating nutritious meals, managing stress, and getting the right amount of rest. 

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Dr. Lisa M. Cannon is a board-certified physician who has been practicing for more than 15 years. She graduated with a degree in medicine from New York Medical College and completed her pulmonary, critical care, and sleep medicine fellowship at the renowned Mount Sinai Hospital in New York. For more updates, visit this Twitter page.

How sleep can be the deciding factor on weight loss success

 

Individuals who set out on a weight loss journey often assume that a gym membership would do the job. Without a proper diet and enough sleep, gym-goers could be setting themselves up for defeat. Dr. Lisa M. Cannon shares on this blog how sleep can influence one’s weight loss journey. 

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People on the road to weight loss must acknowledge early in the game that lack of sleep is the main hindrance to their objective. Sleep loss leads to increased appetite. This is due to the body producing more ghrelin, a hormone released in the stomach signaling hunger in the brain, and less leptin, the hormone suppressing hunger and signaling fullness. Sleep deprivation changes the way one’s brain operates. Lack of sleep potentially decreases activity in the frontal lobe, the part of the brain essential for self-control and decision-making. 

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Individuals who get enough sleep consume fewer calories compared to those who sleep for a short period. People who exercise regularly and include weightlifting in their routine develop their muscles. Lean muscles are known to burn fat, which improves resting metabolism. Lack of sleep decreases muscle mass, which could lower one’s resting metabolic rate.

According to Dr. Lisa M. Cannon, sleep deprivation is to be blamed for daytime fatigue. Individuals who do not prioritize sleep are more likely to want to skip exercise as they could lose motivation to do anything physical. Athletic performance is improved in those who get more sleep. A 10-hour sleep each night for a few weeks can alter an athlete’s performance, improving their reaction time, accuracy, and speed.

Dr. Lisa M. Cannon specializes in critical care, sleep medicine, and pulmonary diseases. A board-certified physician, she received her medical degree from New York College of Medicine and her fellowship in pulmonary disease, critical care, and sleep medicine from Mount Sinai Hospital. Head over to this page for more updates.

Effects of smoking on exercise and physical fitness

 

It has long been established that cigarette smoking puts one at risk of many health problems. Practiced by more than one billion people in the world, tobacco smoking is a popular attachment in the society. Some smokers who desire to be fit and healthy incorporate exercise in their daily routine. How can smoking affect physical fitness? 

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Nicotine and carbon monoxide are two elements that thicken the blood and cause the arteries to narrow. Blood flow is decreased when arteries become narrow, which then would prevent the blood from flowing to the heart, organs, and muscles. This sensation makes exercising harder than usual, says Dr. Lisa M. Cannon, as blood flow aids in boosting the oxygen supply to the muscles.

A person’s resting heart rate dictates the number of beats per minute their heart generates when they are inactive. A smoker’s heart has to work extra in order to produce beats enough to keep the body going. During exercise, their heart rate could hit dangerous levels as the activity could be too strenuous for the heart. Smokers have less endurance, improper physical performance, and increased risk of complications and injuries. 

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According to Dr. Lisa M. Cannon, it would be best to quit smoking as early as possible or to not get into the habit at all. An individual’s physical fitness is greatly affected by smoking in many ways including lessened muscular strength and flexibility; reduced benefit from physical training; and increased chances of experiencing shortness of breath. Cigarette smoking also prevents proper healing and recovery of the body which is essential in physical fitness.

Dr. Lisa M. Cannon specializes in critical care, sleep medicine, and pulmonary medicine. She is a board-certified physician with a private practice in New Jersey. To read more from Dr. Lisa M. Cannon, head over to this page.

Six ways to stay safe from airborne diseases

 

After more than 200 doctors wrote to the World Health Organization to reconsider the manner COVID-19 is transmitted and spread, the global health agency is firm in keeping its initial claim that the higher risk of spreading the virus is still through droplets or larger particles that settle faster and are less likely to gather in the air. 

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However, as safety and health precaution, it is in the best interest of people to treat the virus as if it is airborne. One of the best ways to stay safe from airborne diseases is to avoid large gatherings. Airborne diseases spread quickly in crowds. Wear a face mask properly to reduce the risk of encountering airborne microbes that may be present in the atmosphere, reminds Dr. Lisa M. 

Cannon. 

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It is imperative to unlearn the habit of touching the nose, eyes, mouth, and face during these times. If a person is to touch their face, they must make sure that they have clean hands. Regular handwashing or disinfecting reduces a person’s risk of catching the virus.

According to Dr. Lisa M. Cannon, it is crucial to practice healthy habits, such as getting quality sleep, keeping a well-balanced diet, working out regularly, managing stress, and drinking lots of fluids, and taking multivitamins to boost the immune system. A strong immune system can help fight off airborne diseases. Lastly, practice social distancing. Keeping a safe distance of 2 meters while wearing a mask when in public, reduces the risk of people spreading and catching COVID-19 and airborne diseases.

Dr. Lisa M. Cannon is a board-certified specialist in pulmonary disease, critical care, and internal medicine. She completed her Master’s in Public Health from the NYU Wagner School of Public Service to continue giving her patients the best service. Visit this page for more updates from Dr. Lisa M. Cannon.

Strengthen lungs at home with these tips

People often overlook keeping their lungs whole and well. Since the start of the pandemic, more individuals have been trying to take better care of themselves. Boosting the immune system and improving lung capacity have become a priority. Dr. Lisa M. Cannon shares on this post the best ways to keep lungs strong and healthy.

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Avoid smoking. It has long been established that smoking increases a person’s risk of having respiratory problems such as asthma, idiopathic pulmonary fibrosis, COPD, and lung cancer. Exercise is integral in keeping the lungs in tip-top shape. Regular workout ensures that the heart is strong and the lungs are healthy. Having strong lungs helps a person’s body hold out against aging and sickness.

Check your posture in order to give the lungs enough space. Sitting tall and trying to reach above the head ensure the lungs are given room. The lungs have a mucosal lining that should be kept thin for the lungs to perform effectively. Stay hydrated by drinking enough water throughout the day. Laugh more to engage the abdominal muscles and improve lung capacity. According to pulmonologist Dr. Lisa M. Cannon, laughing removes stale air from the body, which permits fresh air to fill the parts of the lungs.

During these times, it is best to stay home to avoid air pollutants and viruses. With more industries reopening, it can be tempting to go out and enjoy a little bit of freedom. However, only go to public areas when it is necessary, and avoid staying out of the house too long to reduce the risk of catching the virus.

Dr. Lisa M. Cannon earned her medical degree from New York College of Medicine and her fellowship in pulmonary disease, critical care, and sleep medicine from Mount Sinai Hospital. Get quick updates from Dr. Lisa M. Cannon by following her on Twitter.

Is there a way to get the most out of your sleep?

Sleep deprivation, while usual, is never healthy. The quality of a person's sleep affects their productivity. The eight-hour recommended rest is too elusive for many, especially when their personal, family and corporate duties come to play. Dr. Lisa M. Cannon shares on this blog how one can get the most out of their sleep.

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Napping may make or break a person's sleep cycle. It's normal to feel sluggish in the afternoon, particularly after a heavy lunch. One can use an afternoon nap to their advantage. Schedule the nap between 1 PM to 3 PM and lasting for less 30 minutes only. Taking a nap past 4 PM will have one feeling unproductive the whole day as their body is likely to go into a long cycle.

Think of regular exercise as an ally to set up the body for better sleep quality. A few hours before hitting the sack, do some intense workouts. When a person is tired out, their mind goes into deep cycles quickly, which gives enough time for the deep cycle. Longer deep cycle provides better quality of sleep. Around 6 PM is the best time for an intense workout.

Dr. Lisa M. Cannon reckons that waking up at the same time every day is important in getting the most out of one's sleep. The body craves consistency. Even after a late night at work, set the alarm to its usual time to achieve consistency, getting as many undisturbed cycles as achievable, and taking naps in the middle of the day instead.

Dr. Lisa M. Cannon earned her medical degree from New York College of Medicine and her fellowship in pulmonary disease, critical care, and sleep medicine from Mount Sinai Hospital. Learn more from Dr. Cannon by heading over to this page.

The dangers of thirdhand smoke

In the past, health authorities have raised awareness regarding secondhand smoke and its effects. However, the effect of a person's smoking habits doesn’t end when others inhale the fumes from a smoker's cigarette. Researchers from Yale University released studies on the so-called "thirdhand smoke.” In this blog, Dr. Lisa M. Cannon explains how it can affect people and the environment.

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Thirdhand smoke isn't really smoke. These are tobacco contaminants that may remain in surfaces walls, carpets, beddings, and even in clothing. Places such as bars and movie theatres that can still smell like cigarette smoke even when no one is smoking indoors may most likely have these harmful particles. A home with one smoker can have nicotine and other toxic residues that can expose other residents to potentially dangerous fumes. As this is still a developing study, researchers are still considering whether e-cigarettes have the same effect.

Dr. Lisa M. Cannon shares that, according to the study, non-smokers can be exposed to nicotine and other toxic chemicals from public spaces that they could be sharing with smokers. What these researchers even discovered is that a person could have been exposed to up to 10 cigarettes in less than two hours. Thirdhand smoke can also be transmitted through a person's clothing. These particles can only be eliminated through meticulous and regular cleaning. Children and infants are most prone to the harmful effects. While the study is still developing, scientists are still gathering data on how it can damage a person's health.

Dr. Lisa M. Cannon is a board-certified physician who has been practicing for more than 15 years. She graduated with a degree in medicine from New York Medical College and completed her fellowship in pulmonary, critical care, and sleep medicine at the renowned Mount Sinai Hospital in New York. For more updates, visit Dr. Lisa M. Cannon on Twitter.

Sleeping positions and their effect on your health

Have you ever woken up with a sore neck or back? Or how about waking up with a dry throat? If you have experienced any of these, chances are you didn’t have a good night’s sleep. And if one doesn’t have a good night’s sleep, one could feel tired and even cranky throughout the rest of the day. This is why knowing what sleeping position is right for you matters, says Dr. Lisa M. Cannon.

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As one grows up, there are massive changes in the body that affects sleep. Weight, for instance, matters a lot when it comes to finding the right sleeping position. Any woman who’s carried a child for nine months can tell you that sleeping on their backs was painful due to the added weight and the pressure it caused their spines.

The body often shifts to a more comfortable position when sleeping. However, some people sleep through the discomfort, which then translates to other problems. Besides stiff body parts, they could easily develop sleep apnea. Sleep apnea is a serious condition that is often associated with other illnesses like stroke or heart failure, diabetes, depression, and severe headaches.

If you feel like no sleeping position works in giving you a good night’s rest, consider changing mattresses. There are a lot of mattresses out there, several of which are made specifically for certain body types. It could be possible that what you need is a mattress that suits you in terms of stiffness or firmness. If all else fails, Dr. Lisa M. Cannon recommends visiting a sleep clinic as no person should suffer sleeping problems for an extended period.

Dr. Lisa M. Cannon is a New Jersey-based physician. She earned her degree in medicine from New York Medical College. She has board certifications in critical care medicine, internal medicine, and pulmonary disease. Her practice focusses on pulmonary and respiratory medicine and sleep medicine. For similar reading materials, visit this blog.

Increase lung capacity in five ways

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Individuals who suffer from chronic obstructive pulmonary disease (COPD), interstitial lung disease, and pulmonary fibrosis often have difficulty in breathing. The fear of experiencing a flare-up may hinder them from living their best lives. In this blog, Dr. Lisa M. Cannon shares a few tips to increase lung capacity.

Proper exercise helps in increasing lung capacity. While it may seem counterintuitive to work out with COPD, getting the muscles in shape can improve breathing. Toned and strong muscles use energy efficiently. Breathing exercises such as pursed-lip breathing and diaphragmatic breathing help improve the use of proper muscles when breathing.

Keep the house clean. The air quality at home must be a priority, as it can be more polluted than the air outside. Houses and offices should be cleaned regularly to reduce allergens inside.

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Eat smaller meals throughout the day. Doing this can lessen the chances of experiencing COPD symptoms, as eating large meals at a time can cause one’s stomach to bloat, thus pressing the lungs, keeping them from expanding to the fullest, and resulting in shortness of breath. When medical professionals say that smoking kills, we better believe it. Also, quit smoking and avoid second-hand smoke. Such environmental irritants make the lungs weak.

Dr. Lisa M. Cannon encourages individuals to get vaccinations for flu and pneumonia to help avoid contracting lung infections. In keeping the lungs healthy, one must be proactive; prevention is always better than cure. Improved breathing can help one experience better overall health.

Dr. Lisa M. Cannon is a board-certified specialist in pulmonary disease, critical care, and internal medicine. To continue giving her patients the best service, she completed her Master’s in Public Health from the NYU Wagner School of Public Service. Subscribe to this blog for similar reads.