drtbear1967
Musclechemistry Board Certified Member
Do You Have Social Jet Lag?
by Tessa Gurley
Social Jet Lag is the practice of sleeping in on weekends in order to somehow "catch up" on your sleep. Seems like a good idea, but some new science shows that it may be increasing your chances of getting heart disease.
At the recent SLEEP 2017 conference, Sierra Forbush described an as-yet unpublished study that sought to find out if sleep regularity, despite sleep duration, impacted overall health. It was found that "the disruption to the body's circadian clock caused by late-night bedtimes followed by later weekend wake times appears to be an independent risk factor for poorer health.” Each hour of sleeping in was associated with an 11.1% increase in risk of heart disease. Earlier studies have shown that social jet lag is also linked to bad moods, increased sleepiness and fatigue. While the exact mechanisms aren't known yet, we can safely say that disturbances in our circadian rhythms are bad news. The solution? Sleep regularity: getting your 7-9 hours a night, every night, consistently. It only makes sense. We didn't evolve in a world of weekends/weekdays. Our bodies evolved with cycles. So screwing with your circadian rhythm screws you over. So how do you get on a good sleep rhythm? Practicing good sleep "hygiene" is the first line of defense: • Stop eating about 2 hours before bed.
• Turn off all artificial light 30-60 minutes before you plan on being in bed. That means your phone. This will help your brain start producing melatonin. Break out the candles if needed.
• Keep a to-do list to write down the incessant list of things your brain seems to panic about right before bed.
• Do things like take a bath, stretching or meditation. DON'T do stressful things like a CrossFit class, fighting with your significant other, or reading the latest email from your boss.
• Make sure your room is dark and cool. Keep the lighting of your room vampire-like and keep the temp down.
• The right combo of PhGABA, 5-HTP and L-Theanine will reduce anxiety and trigger a happy night of deep, restorative sleep.
by Tessa Gurley
Social Jet Lag is the practice of sleeping in on weekends in order to somehow "catch up" on your sleep. Seems like a good idea, but some new science shows that it may be increasing your chances of getting heart disease.
At the recent SLEEP 2017 conference, Sierra Forbush described an as-yet unpublished study that sought to find out if sleep regularity, despite sleep duration, impacted overall health. It was found that "the disruption to the body's circadian clock caused by late-night bedtimes followed by later weekend wake times appears to be an independent risk factor for poorer health.” Each hour of sleeping in was associated with an 11.1% increase in risk of heart disease. Earlier studies have shown that social jet lag is also linked to bad moods, increased sleepiness and fatigue. While the exact mechanisms aren't known yet, we can safely say that disturbances in our circadian rhythms are bad news. The solution? Sleep regularity: getting your 7-9 hours a night, every night, consistently. It only makes sense. We didn't evolve in a world of weekends/weekdays. Our bodies evolved with cycles. So screwing with your circadian rhythm screws you over. So how do you get on a good sleep rhythm? Practicing good sleep "hygiene" is the first line of defense: • Stop eating about 2 hours before bed.
• Turn off all artificial light 30-60 minutes before you plan on being in bed. That means your phone. This will help your brain start producing melatonin. Break out the candles if needed.
• Keep a to-do list to write down the incessant list of things your brain seems to panic about right before bed.
• Do things like take a bath, stretching or meditation. DON'T do stressful things like a CrossFit class, fighting with your significant other, or reading the latest email from your boss.
• Make sure your room is dark and cool. Keep the lighting of your room vampire-like and keep the temp down.
• The right combo of PhGABA, 5-HTP and L-Theanine will reduce anxiety and trigger a happy night of deep, restorative sleep.
