How choosing the time to exercise affects overall wellness and sleep

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Looking at health and wellness from all angles, doctor and sleep expert Dr. Lisa M. Cannon has researched the various factors affecting a person’s sleep. To say that many things are affecting the quality and duration of sleep is an understatement.

For this blog, Dr. Lisa M. Cannon wishes to address exercise, specifically the time of day people work out, in relation to its effect on a person’s overall wellness and sleep.

A rather hot topic in fitness circles, the time a person works out has been studied as much as anything else in the universe of exercise. With factors such as personal goals and daily schedules, individuals have had their own say at which time is best.

Typically, people who live extremely active lifestyles with day jobs love working out in the morning, explaining that doing so gives them the energy to tide them over the day. A plus is that working out in the mornings helps people avoid huge crowds. On the other hand, people who don’t exactly love mornings work out at the end of their workday (late afternoon or evening), saying that it’s a great way to relieve themselves of the stresses of the day.

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In the context of sleep, there are two beliefs. Morning workouts use up a person’s energy enough to tire them by the end of the day, creating a feeling for a good night’s rest. Exercising at the end of the day, however, may help a person burn more fat and sleep better.

Dr. Lisa M. Cannon believes that while both times are good for one’s overall health, some people who work out at night find it harder to sleep due to the adrenalin spike, she adds.

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

Causes of acute and chronic bronchitis: An overview

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Lisa M. Cannon is a doctor who has, for decades, helped clients with respiratory and sleep problems. Through her series of blogs, she has imparted parts of her vast knowledge of health and wellness. While Dr. Lisa M. Cannon’s blogs are highly informative, she still recommends a doctor’s visit as the first course of action.

For this, Dr. Lisa M. Cannon sheds light on acute and chronic bronchitis, specifically on their causes.

Bronchitis is one of the more common lung conditions that patients have diagnosed and treated. It happens when the lining of the bronchial tubes experience inflammation and swelling, making it difficult for people to breathe in oxygen and clear out the phlegm from the airways.

Acute bronchitis lasts for a few days. Causes of acute bronchitis are viruses and bacteria. Sometimes, acute bronchitis leads to colds and maybe even a fever. Influenza (the flu), rhinovirus, and other viral infections may also lead to acute bronchitis and vice versa. Viral infections account for 9 out of every 10 cases. The remaining 10% of acute bronchitis patients suffer from bacterial infection.

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Chronic bronchitis, on the other hand, can last for as short as three months to as long as two or more years, Dr. Lisa M. Cannon notes. For patients with this condition, medical intervention is important. Causes of chronic bronchitis include prolonged and heavy exposure to chemicals, pollutants, or even dust. However, heavy use of cigarettes and tobacco is the most common trigger, Dr. Lisa M. Cannon adds.

Dr. Lisa M. Cannon graduated from New York Medical College in 1991 and obtained her pulmonary fellowship at Mount Sinai Hospital. Before starting her own private practice in New Jersey, she was affiliated with Pascack Valley Hospital and the Valley Hospital in Ridgewood. For more articles like this, visit this blog.

A sleep expert’s guide for mothers everywhere

One of the biggest challenges young mothers face is getting enough sleep. Dr. Lisa M. Cannon explains that since physical and mental health greatly depends on the amount and quality of sleep a person gets, young mothers often experience physical and mental health issues.
On that note, Dr. Lisa M. Cannon suggests a few strategies that could help both mothers and toddlers get the sleep they need.

Keep busy during the day.

By doing this, mothers can make sure that their toddlers expend enough energy during the day to seek rest and relaxation for the night. This strategy ensures that the little ones are no longer as active when bedtime arrives. By busy, Lisa M. Cannon doesn’t just mean physical play. Mothers can also introduce books and other educational tools, so a toddler remains active. At the end of the day, odds are both mothers and toddlers will get a good night’s sleep

Avoid sweets.


Aside from being unhealthy, sugar in one’s body demands to be used. And when consumed at night, it causes a person to be more active rather than relaxed. This goes double for children, who when experiencing a second wind, maybe next to impossible to lead to sleep.

Make sleeping quarters as comfortable as can be.

Dr. Lisa M. Cannon explains that many mothers sleep with their toddlers by their side. Because of this, it’s important that everything in the room, from the bed to the smell to the temperature, is all conducive for sleeping.

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

How light affects the quality and length of your sleep

Light can profoundly affect sleep and wakefulness. In fact, since indoor and artificial lights became more prevalent, people have moved farther and farther away from their natural sleep patterns as they remain awake long past sunset. Here’s a quick look at the significant effects of light in getting restful sleep.

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 Light is very important in establishing circadian time. External environmental, as well as social cues, set the phase for the circadian cycle, with daylight as the most powerful factor. This makes it harder to sleep in bright light than in dim light, and better for people to perform cognitive and physical tasks when there’s light than when it’s dark, independent of whether they feel sleepy.


Darkness or the absent of light sends a critical signal to the body that’s time to rest. Light exposure at the wrong times changes the body’s internal sleep clock, interfering with both length and quality of sleep. Melatonin, a hormone that influences sleep, naturally increases in levels during the early evening as darkness falls and continues to rise throughout most of the night.

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Artificial light wreaks havoc on sleep in today’s modern world. It disrupts circadian rhythm that governs not just sleep patterns but also the possibility of having sleep disorders, depression, and cardiovascular disease, to name a few. This sleep-disrupting light is mostly obtained from artificially lit screens such as television and iPhones.

Perhaps the most basic advice regarding artificial light is to shield it properly in the bedroom and use light at night only when it’s absolutely needed. There’s absolute merit to staying away from one’s gadgets at least an hour before hitting the sheets, especially if one’s after good, uninterrupted shuteye.

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. More posts like this on this page.

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.