Sleep deprivation can significantly affect our health and well-being; and unfortunately there there’s plenty of confusing information out there on how we can have a good night’s sleep every now and then.

According to a report from the Institute of Medicine, an arm of the National Academy of Sciences, 50-70 million Americans have chronic sleep problems, with as many as 30 million suffering from chronic insomnia. Another American study found that only 5% of adults reported never having trouble sleeping.
Insufficient sleep results in fatigue and consequently motor vehicle accidents which cost at least $48 billion a year, and lost productivity which accounts for another $150 billion each year. While insomnia is a nighttime problem, it may cause daytime issues as well. People with insomnia often complain about:
• Fatigue and daytime sleepiness
• Moodiness
• Irritability or anger
• Lack of concentration and poor memory
• Upset stomach
• Mistakes/accidents at work or while driving

What Causes Sleep Problems?

In recent decades, loss of sleep has increased due to TV shows, computers, longer work days and our fast-pace lifestyles. Other causes:

1. Normal ageing: as we age we tend to sleep less deeply and also need less sleep. Older people also tend to nap during the day which causes difficulties sleeping at night. The ‘not sleeping’ problem becomes worry-some and this frustration or concern in turn leads to more sleeping problems.
2. Stress, worry & anxiety: sleep is easily affected by feelings and emotions.
3. Depression and moodiness: it’s quite common for depressed people to have problems falling asleep and/or they wake up early and then have difficulty to fall asleep again.
4. Surroundings: noise, room temperature, light, and comfort all can affect sleep.
5. Medical reasons: 60 to 70% of people over the age of 65 get out of bed at least once per night to go to the toilet, and many times they have difficulty falling back asleep. Other medical reasons may include pain, medications that interfere with sleep, and emotions of loss or bereavement.

Dangers of Sleep Deprivation
According to the Washington Post not getting enough sleep increases an individual’s risk of developing a number of illnesses. These include but are not limited to cancer, heart disease, and diabetes (due to hormonal changes caused by lack of sleep). Your changes to develop coronary heart disease double with a lack of sleep. It appears that sleep deprivation decreases the function of an individual’s immune system making one more susceptible to illnesses ranging from minor to major. An individual who does not get enough sleep at night may be at a higher risk for colon and breast cancer.
Sleep deprivation can also affect the way we think, act and perform normal activities. During sleep our body and brain is supposed to recover and all repair mechanisms take place during deep sleep. Only during deep sleep (stage 4) our body produces Growth Hormone which is responsible for these recovery and repair mechanisms. Sleep allows both the body and the brain to rest, repair, recover and heal. Without enough sleep the brain and body lose function, power and effectiveness, resulting in physical fatigue but also problems with memory, concentration, problem solving skills, and decision making. Individuals who do not get enough sleep may develop emotional instability, depression, and may in some cases cause hallucinations.
If you are a male, sleep deprivation is also linked to erectile dysfunction because of the drop in testosterone levels with lack of sleep.
Another great danger of inadequate sleep is weight gain and obesity. Less sleep equals more weight! An extensive study showed that people who sleep less than 7 hours are significantly more obese. Those of us who sleep less than 6 hours per day have a 27% increased rate of obesity and those who sleep only 5 hours have a 73% increased rate.
Children who sleep less than 10 hours per day have a 3.5 times greater incidence of obesity compared to children who sleep 12 hours per day. Sleep deprivation at 30 months can predict obesity at the age of 6.
Night shifts average 42 minutes less sleep per 24-hour period.
How does sleep cause weight gain then? Well, less sleep results in less growth hormone. Growth hormone is responsible for recuperation, regeneration, renewing and rebuilding processes within our body during sleep.
Less sleep also increases cortisol, insulin and ghrelin levels, while decreasing leptin. Ghrelin is a hormone, produced by the stomach and pancreas, which stimulates hunger. Leptin is a protein hormone, mainly produced by white adipose tissue, which controls appetite and satiety (feeling of being full).
Less sleep also causes increased daytime fatigue, resulting in less physical activity or exercise. So if you are battling weight problems, keep in mind that not enough sleep is a contributing factor!

How much sleep do we really need?
It’s generally recommended for adults to sleep 8 hours per day, with a minimum of 7 hours. But this not always true! Many studies show that people range between needing 4 and 10 hours or more of sleep per night. The amount of sleep that people need varies from person to person, and also varies throughout life. For example, a newborn baby sleeps 16-17 hours per day and as children grow older they need less and less sleep (about 11 hours around the age of 5 and maybe 8-9 hours as a teenager). By the time someone reaches the age of 30 they may need less than 8 hours, and many older people need even less than 6 hours. Not only does the need for sleep vary with age, but it also varies from person to person depending on the activity level. A retired person may require less sleep than a person with a full-time job and a young family.
Stay tuned for Dr. Mike’s upcoming articles on sleep deprivation:

Dr. Mike’s Natural Health Program: Fall Asleep Naturally
Dr. Mike’s Natural Health Program: Natural Sleep for Life

Yours in Optimal Health,

Dr. Mike.

Resources:
generalmedicine.Suite101.com: Dangers of Sleep Deprivation: Harmful Effects of Too Little Shut Eye – by Julie Ackendorf
Associatedcontent.com

Apples’ healthy facts are extensive, and everyone should make a point to get their daily regular consumption of fruits and vegetables. “An apple a day keeps the doctor away” is a commonplace English phrase, but does it really hold true?
The phrase itself most likely originated in Wales as the earliest known example of its use in print makes that claim. The February 1866 edition of Notes and Queries magazine includes this: “A Pembrokeshire proverb: Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” A number of variants of the rhyme were in circulation around the turn of the 20th century. In 1913, Elizabeth Wright recorded a Devonian dialect version and also first known record of the version we use now, in Rustic Speech and Folklore: “Ait a happle avore gwain to bed, An’ you’ll make the doctor beg his bread”.
What makes an apple so special? Why is it that we never hear an orange or a banana a day keeps the doctor away? Apples have properties that no other fruits have and its benefits have been proven over time. This popular fruit is said to have properties that are a muscle tonic, diuretic, laxative, antidiarrheal, antirheumatic, and stomachic.
Americans consume an average of 20 pounds of apples a year, which comes to approximately 1 apple a week. While an apple a week is better than nothing, it’s not enough to enjoy all its health benefits. Eating apples is part of balanced and healthy lifestyle, promoting longevity. So why limit yourself to only one apple per week?

Top 10 reasons to eat an apple a day

1. Apples are low in calories. A regular, medium size apple contains approximately 80 calories. Apples are therefore a great substitute for unhealthy snacks such as candy and chocolate (or even fast food) since apples also contain sugar but only have 20-25% of the calories (compared to most junk snacks).

2. Apples prevent tooth decay. Tooth decay is a bacterial infection that seriously damages the structure of our teeth. The juice of the apples has properties that can kill up to 80% of bacteria. Eating raw apples also gives the gums a healthy massage and cleans the teeth. I guess an apple a day also keeps the dentist away!

3. Apples contain lots of fiber which adds bulk, aiding in the digestive process. A 5 ounce apple contains a whopping 3.7 grams of pectin, a soluble fiber found in apples, which encourages the growth of beneficial bacteria in the digestive tract. Fibers also assist in purging our body from toxins, and promote healthy bowels and natural, comfortable elimination. The malic and tartaric acids in apples inhibit fermentation in the intestines. Green apples act as a liver and gall bladder cleanser and may aid in softening gallstones.

4. Apples are a good source of potassium, folic acid, and vitamin C. Vitamin C helps maintain the immune system, speeds up healing and also prevents bruising and bleeding gums. Additionally, there are trace amounts of B vitamins, iron, magnesium, and zinc in apples.

5. Apples are rich in flavonoids (powerful antioxidants) and therefore help prevent heart disease, both coronary heart disease and cardiovascular disease. The pectin in apples aids in reducing high cholesterol as well as blood sugar, which is absolutely great for people with coronary artery disease and diabetes.

6. Apples contain phenols, which simultaneously reduce ‘bad’ cholesterol and increases ‘good’ cholesterol. Apples prevent LDL cholesterol from turning into the dangerous oxidized LDL. It’s easy to control your cholesterol naturally without the use of cholesterol-lowering drugs such as ‘Statins’.

7. Apples promote healthier lungs. Research at the University of Nottingham Research shows that people who eat 5 apples or more per week have less respiratory problems, including asthma.

8. Apples help prevent cancers such as colon cancer, prostate cancer and breast cancer in women. This is because of the flavonoids and fiber content, but you will have to eat the seeds! These seeds contain vitamin B-17 which carries the cancer fighting ability. Watch G Edward Griffin’s “A World Without Cancer – The Story of vitamin B17”.

Apple seeds are considered edible, but caution must prevail. Because they contain a small amount of cyanide, apple seeds can only be tolerated in small amounts.

9. Apples protect your brain from brain disease. According to Cornell University researchers, apples contain phytonutrients such as quercetin which prevent neurodegenerative diseases like Alzheimer’s and Parkinsonism.

10. Because of their high water content, apples are cooling and moistening and aid in reducing fever. Simply grate them and consume when feverish. Steamed apples sweetened with honey are beneficial for a dry cough and may help to remove mucus from the lungs.

Which apples are the best?
Apples come in many varieties, colors and tastes and all of them are healthful.
America’s own Red Delicious apples are on top of the antioxidant heap. Popular breeds Macintosh and Golden Delicious were also ranked in the top five. The whole study was published in the Journal of Agriculture and Food Chemistry (Canada). Among the study’s findings are that breeds of apples vary greatly in their antioxidant content – the top-seeded Red Delicious variety had more than 6 times as much as the lowest-ranked breed, Empire. The article also speculated about whether this new-found antioxidant boost from apples will spur the apple industry to develop inventive new ways to extract these compounds from the skins (which are typically discarded for most applications, like pie-making and juicing), or if new genetic engineering technology will enable scientists to breed even more antioxidant-rich “super apples.”

Dr. Mike’s Apple Tips
Only purchase and consume fresh apples, organic apples or apples that passed high quality control standards. You don’t need the pesticides or the corn-wax that makes them look pretty in the store! Seek out those apples that have not been waxed. Farmers’ markets are the best place to buy them without paraffin.
Do not peel your apple because most plentiful and beneficial nutrients are just under the skin. Though there are some of these powerful compounds and antioxidants in the juicy flesh of the fruit, the bulk of the antioxidants are contained in the skin – as much as 6 times more!
Apples keep best and longest when refrigerated. Unrefrigerated, apples can become mushy in just two or three days. Purchase them at farmers’ markets where you know they have probably been picked the day before market or at supermarkets where they are kept cool. Apples should be firm and blemish-free.
To prevent cut apples from turning brown, a result of oxidation, toss them with citrus juice. The juice of oranges, lemons, or limes will work equally as well. If you want to include chopped apples in a fruit salad, allow them to marinate a few minutes in the citrus juice before adding them to the salad bowl.
Feel like snacking on an apple? With so many delicious varieties available, you can bite into a fresh, crisp apple and have a joyfully different taste adventure every day of the week.
• Pack an apple in your brown bag lunch.
• Include a colorful variety of apples on your picnic menu. They have great keeping qualities and will do fine without refrigeration for the day.
• Add chopped apples to your tossed salad. It adds little bursts of sweetness and makes salad special.
• Add crunch to a fruit salad with diced apples.
• Apples and a savory creamy vegan dip make great partners at a party.
• If you are fortunate enough to have a juicer in your kitchen, you can enjoy fresh apple juice throughout the year.
• Start your day with an unbaked apple. In a bowl, combine raisins, nuts, chopped dried pineapple, chopped dates, and sprouted buckwheat. Core the apple, fill the cavity with some of the fruit-nut mixture, and surround the apple with the remainder. Enjoy this breakfast dish with a knife and fork.

Yours in Optimal Health,
Dr. Mike

Resources:
Succeedwiththis.com
Gary Martin – Phrases.org.uk
Chetday.com
Dr. William Campbell Douglas – www.healthiertalk.com
G Edward Griffin – A World Without Cancer: The Story Of Vitamin B17