Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is
important because of how crucial getting good sleep is for your mental and
physical health, as well as your overall quality of life.
Your behaviors during the day can affect how well you sleep. Your food
and drink choices, schedule, evening routine, and many other activities all
play a part in your ability to sleep. Many of the aspects of sleep hygiene seem
like common sense, but many times common sense is not so common.
So, the question becomes:
What habits can
we develop to aid and increase our sleep? What can allow the Sandman to do his job?
Here are 5 key strategies to follow:
1. Get at Least 30
Minutes of Moderate Aerobic Exercise
People who engage in at least 30 minutes of moderate aerobic exercise
may see a difference in sleep quality that same night. Moderate to vigorous
exercise can increase sleep quality for adults by reducing sleep onset, which
is the time it takes to fall asleep.
2. But Dont
Exercise Too Close to Bedtime
Aerobic exercise causes the body to release endorphins. These
chemicals can create a level of activity in the brain that keeps you awake. To
minimize sleep onset, try to make sure your exercise session is finished at
least 1 to 2 hours (if not longer) before going to bed. This will allow ample
time for endorphin levels and body temperature to decrease and the brain to
wind down.
3. Avoid Blue and
White Light At Least 1 Hour Before Bedtime
Electronics should not be used close up for approximately one hour
before going to bed. The blue light emitted by your cell phone or tablet screen
restrains the production of melatonin. Blue or white light makes us feel more
energetic and wakeful, particularly if exposed to it before or during bedtime.
The reason for this lies in the fact that our brain cells are most
sensitive to blue wavelengths. Studies prove that blue wavelengths can even
affect the blind and disrupt their circadian rhythms, even though they cant
see the color.
Red or amber light, on the other hand, is the most likely to impact
our circadian rhythm and make us sleepy. These colors make us feel calmer in
the evening and promote the secretion of melatonin. Red light before and during
sleep can prevent the groggy feeling we experience upon waking up known as
sleep inertia.
4. Avoid Caffeine
at Night
This one should be pretty obvious. Caffeine is a stimulant that
increases alertness. An afternoon coffee is okay, but try to avoid caffeine the
rest of the day. If youre going to have a diet soda at dinner, make it a
caffeine-free one. And of course, any hot tea you have should also not contain
caffeine.
5. Adopt a Wind
Down Routine at Night
Activities such as reading, taking a bath, or meditating can help you
relax and get ready for sleep. Get out of bed if you cant fall asleep after 20
minutes of trying. Do a quiet activity in another space until you feel sleepy.
If you have to nap during the day, keep it brief. And no naps after 3pm!
Jet lag; the struggle after all of the amazing experiences during
travel! With the Winter Olympics here again, we know that many of our athletes
are traveling far and wide to compete and need to be at their best when they
arrive. We have a few great tips that we use personally to avoid jet lag all
together!
Neo40
by Humann
This is a
miracle tablet! Neo40 is a naturally derived nitric oxide source from
beets that helps to dilate the blood vessels and increase stem cell
output from the bone marrow! This small tablet will also give you a ton
of energy to power through any time change and be ready to perform at any
moment!
Red Laser
Watch
A red laser
watch placed over the radial artery, on the inside of your wrist, can
give your mitochondria the boost that they need to power through any time
change!
Jet
Lag IV @ IRM
Lastly,
upon return home, we can give you a blend of nutrients to get you back to
your life and work as soon as possible! This IV includes magnesium to
promote restful sleep, vitamin C to promote immunity after flying, B12
for energy, and L-Carnitine to prevent the disruption of the circadian
cycle!
For athletes of all levels, quick recovery is a key part of any
training regimen. Realistically, we can train as hard as we want, but without
proper and strategic recovery we will become injury prone. Here at IRM we have
a few different protocols that enhance and speed recovery, heres the 411:
1.
EBO2:
a. Extracorporeal blood oxygenation + ozonation is a protocol that begins
with the placement of two IV catheters. One of these catheters is used to pull blood
out of the body, run it through a dialysis filter, the blood then gets ozonated
and infused into the catheter in the other arm. As the blood comes out it is
typically a dark color, but after it is filtered and ozonated, it becomes a
clean bright red color!
b. EBO2 is ideal for any athlete, from the weekend warrior to the elite
professional athlete. Anyone who is putting their body under physical stress in
the gym, on the field, on the ice, or on the court is building up a ton of
inflammation and can benefit immensely
from the removal of inflammation and enhanced recovery that the EBO2 protocol
has to offer. Heres how it works: EBO2 stimulates a pathway in the body that
dramatically decreases inflammation and even continues to loosen up the
inflammation hiding away in the tissues for some time after the protocol is
completed! This inflammation can even be seen as foam in the waste container.
Yes, you'll be able to see the inflammation leaving your body! On top of this
amazing benefit, this protocol also ignites the removal of fats, cholesterols,
heavy metals, and toxins from the body to optimize overall health and enhance
performance.
c. This protocol filters much of the built-up inflammation from strenuous
training out of the blood and enhances recovery quickly and effectively.
2.
The Professional Athlete IV
a. This IV infusion contains 3 essential amino acids that promote muscle
rebuilding, relieve muscle cramps, reduce soreness, and enhance recovery time.
The blend also contains Glutathione, which helps to detox the liver and kidneys
and flush out built up toxins! Lastly, you will go home with a box of Neo40,
which helps to dilate the blood vessels and increase blood flow to areas in
need, thus, enhancing recovery!
3.
VSELs
a. Your own Very Small Embryonic-like Stem Cells go to work immediately
in the areas where rebuilding and healing are needed. This is a simple 2 day
process that only requires about an hour of your time! On day 1 we will draw
your blood, process it in our lab overnight simulating hypothermia and hypoxia
to turn on these VSELs, and then give you the cells back via IV the next day!
4.
NAD+
a.
NAD+
is a cell supercharger! This infusion will give each cell the energy that it
needs to perform at its highest level, thus, giving you the boost that you need
to perform at your best!
Curious?
Of course you are. Skeptical that ozone is just some new fad? That's fair, but
guess what? Ozone therapy is the exact opposite of a new fad.
In
fact, ozone therapy has been around for nearly two centuries! It has been used
to treat everything from infections to diseases to injuries. Even the brilliant
Nikola Tesla believed in the power of ozone therapy as far back as 1896, when
he patented the first ozone generator in the United States.
In
the present day, ozone therapies are used to treat an ever-growing array of
ailments, including brain and spinal cord inflammation, MS, Parkinson's,
chronic fatigue, Lyme disease, shingles, the flu, pneumonia and more.
How
does it work? Good question.
Heres
a breakdown of four common rejuvenation methods that utilize ozone, in order
from least to most effective :
4 Common Ozone Treatments
Intramuscular
Ozone Injections
Intramuscular ozone injection is the most
self-explanatory method of ozone therapy on our list. Simply put, ozone is
often mixed with a small amount of oxygen and injected directly into the
patients muscle for pain relief of an acute area. From our analysis, it seems
to be rare that patients see long-term relief with ozone injections, however
there are people that swear by this technique.
Transdermal
Ozone
Also known as hyperthermic ozone therapy, Transdermal
Ozone Therapy is a bit like a sauna mixed with ozone gas. When getting this
type of therapy, a patient sits in a hot steam cabinet that is filled with
ozone. As the pores of the skin open up, ozone enters the body. There are mixed
beliefs on the efficacy of this treatment, as the skin definitely absorbs what
it comes into contact with, however it does not compare to the absorption of an
intravenous treatment. Protocols for this type of ozone administration
typically require multiple treatments.
10-Pass
The 10-Pass Ozone Method, AKA, Lahody/Rowen Modified
High Dose Ozone Therapy, is a unique strategy used to safely treat a patient's
blood with ozone. It works by delivering ozone to the body via a vacuum
technique. This technique involves removing heparinized blood from a patient,
mixing the blood in a sterile glass bottle with ozone, then infusing the blood
back into the patient. During a typical session, this can be repeated about ten
times, giving us the shorthand name "10-Pass." This method is known to be
moderately effective, with patients feeling a slight sense of rejuvenation and
increased energy post treatment.
EBO2
Therapy
EBO2 (Extracorporeal Blood Oxygenation and
Ozonation) is the most advanced form of
ozone therapy on the market, as it incorporates an advanced blood filtration
process alongside the ozone infusion into the blood. The filtration process
removes heavy metals, fats, cholesterols, toxins and inflammatory proteins. The
protocol treats and filters between 4.5-7 liters of the patients blood and has
been shown to provide remarkable detoxification results, especially in those
with excessive inflammation and recovering from viruses. The Institute has been proudly administering
this treatment for our patients for almost three years now and we have seen
some life-changing results. As an industry leader, we are excited to be training other qualified specialists in the industry to provide
this protocol for their patients as well.
For all the specifics about EBO2, how it can help
patients and more for information from Dr. Purita himself, learn about our ebo2
therapy.
Please note, the FDA has not
evaluated these statements. This information is not intended to treat, cure or
prevent any disease. Because most medical procedures have some risks, patients
should always consult with their physician before any treatment.
If you're just now entering into an exercise routine, we recommend
starting with aerobic activities before getting into resistance training.
Particularly for people who are older, there appears to be more benefit from
doing cardio than lifting weights. The great thing about aerobic exercise is
that anyone can do it, from beginners to high-level athletes, and there are
infinite entry points to accommodate all age ranges and ability levels.
When putting together an aerobic exercise routine, the main parameters
to consider are (1) what specific cardio activities to do, (2) how often to do
them (frequency), and (3) how long each session/workout will last (duration).
If you're looking for some inspiration, our own Dr. Purita has
shared the routine he's honed over several decades below.
Dr. Purita's Morning Exercise Routine:
My aerobic exercise routine consists of waking up at around 5:30am,
walking outdoors for about an hour, coming inside and getting on the Elliptical
machine for 20-30 minutes, then swimming for around 20 minutes. I pretty much
do this seven days a week. But Im not saying you need to jump right into this
same routine; I worked up to this over many years.
If you're new to regular exercise, I recommend following the below
cardio guidelines. But before you begin any exercise regimen, consult a doctor
(like your primary care physician) to get clearance.
-
Dr. P
Stronger Skeletal Muscles
Another truism we can apply to exercise is sound body, sound mind,
especially as we get older. Skeletal muscle has a profound effect on the brain,
due in part to certain growth factors derived from muscle. One such growth
factor is brain-derived neurotrophic factor (BDNF). BDNF supports the survival
and growth of neurons in the central and peripheral nervous systems. BDNF is
literally secreted by muscle, which helps explain why theres such a strong
connection between your muscles (and more specifically, exercise) and your
brain.
Fight Sarcopenia (muscle loss)
Aside from brain health, theres the health of the muscles themselves.
One serious, and very common, condition that comes with old age is sarcopenia. This technical-sounding term
simply refers to the wasting of your muscles, where one loses skeletal muscle
mass and strength. With sarcopenia comes a host of problems: diminished quality
of life, loss of function for everyday activities, frequent injuries, and
increased risk of disease, just to name a handful. Granted, theres no escaping
Father Time, but sarcopenia can be prevented, or at the very least delayed,
with regular exercise. Back to the use it or lose it phrase if you dont
use your muscles via physical activity, you'll essentially lose them via
sarcopenia.
Weight Loss
Of course, exercise is also very important for weight management,
which is critical for fending off a host of diseases and maximizing quality of
life. Exercise helps you build and maintain muscle, and the more muscle you
have the more calories you'll burn throughout the day. Why? Because muscle is
highly metabolic tissue that requires a lot of energy (calories) to maintain.
Forward Fold
Target:
Hamstrings, lower back
Sit on the floor with your legs together and extended out on in front
of you. Bend forward at the waist as far as you can, until you feel a stretch
in your hamstrings (back of the thigh). It's not necessary to touch your toes;
everyones range of motion will be different. The forward fold can also be
performed one leg at a time, with the non-working leg bent and the foot against
the inner thigh of the working side.
Hip Flexor Lunge
Target: Hip
flexors
Place one knee on the floor beneath you and the opposite foot flat on
the floor in front of you with that knee bent. Lean forward onto the front leg
until you feel a stretch in the hip flexor of the back leg. Perform the stretch
on both sides.
Seated Quad
Stretch
Target:
Quadriceps, knees
Sit on the floor and fully bend one knee so that your foot is just
outside your hip. Lean your torso back until your feel a stretch in the
quadriceps (front of the thigh) of the bent leg. Keep your hands on the floor
behind you to keep your body propped up. Perform the stretch on both sides.
Seated Torso
Twist
Target: Core,
lower back
Sit on the floor with one leg extended out in front of you and the
other leg bent with your foot flat on the floor on the outside of the extended
leg. Twist your torso to the side of the bent leg until you a good stretch in
your torso. Use your arms to hold you in place during the stretch, placing one
arm on the bent leg and the opposite hand on the floor. Perform the stretch on
both sides.
Seated Butterfly
Target: Adductors
(groin), hips
Sit on the floor with your knees bent and the bottoms of your feet
together in front of your pelvis. Let your knees fall toward the floor, feeling
a stretch in your groin muscles. If you like, you can press down gently on your
legs with your elbows to increase the stretch, but dont be too forceful.
How Long Should a
Stretching Routine Take?
I realize stretching every day may sound like a chore, but keep in
mind that your routines dont have to be long. Even stretching for just 5
minutes a day can provide dramatic benefits to your quality of life and joint
health. And your stretching routine doesn't have to work every major joint
every day. If you're doing a lower body workout, just do a lower body
stretching routine that day; if it's an upper body day, just do a few upper
body stretches.
If you've got some extra time to spare, go through a full-body routine
where you're stretching the major joints and muscles of the body namely, the
hips (glutes, hamstrings, quadriceps), knees (hamstrings, quadriceps),
shoulders (deltoids, pecs/chest, and upper back), elbows (biceps, triceps), and
torso (core muscles). This type of routine can be completed in as little as 15
minutes.
How Long to Hold
Each Stretch
A good rule of thumb is to hold each static stretch for at least 30
seconds. Some stretching routines like yoga call for even longer holds, upwards
of one to two minutes (or more). However, if you're just starting out and
feeling a lot of discomfort when stretching, ease your way into it with shorter
5-10-second stretches and progress to longer holds as your muscles adapt to the
routine and the pain and discomfort subside. If you're only able to hold
stretches for short periods, do multiple sets of stretches where you hold for
5 to 10 seconds, rest as long as needed, and then repeat for 3 to 5 sets. Its
always best to start with short holds and work your way up.
Time to catch some Zzzz's! Love it, hate it,
whatever your relationship is with sleep, we know that adequate and efficient
sleep is crucial to your body's recovery and repair, and has a significant
impact on overall wellbeing. In this blog, I'll review the important reasons
why your body needs sleep, as well as tips and tricks to enhance your sleep
hygiene.
Sleep is an extremely important part of our
lives for so many reasons. If you're a parent, you probably know all too well
that moment when your child starts to get cranky or moody, and it's probably
time to tuck them in for a nap. Sleep allows the body and mind to recharge.
This helps to maintain overall balance and keep you healthy!
Theres a good chance you've heard about
circadian rhythms and sleep. I'd like to note that circadian rhythms are
actually any physical, mental, and behavioral change that follows a 24-hour
cycle. Nearly every single tissue and organ in your body has its own biological
clock, or internal timing device that regulates the cycle of circadian rhythms.
Certain molecules (proteins) are responsible for interacting with the cells
throughout our bodies to keep these biological clocks ticking. We have a
master clock in the brain composed of about 20,000 nerve cells called the suprachiasmatic
nucleus, which is located in the hypothalamus. This area of the brain receives
direct input from our eyes. Changes in our environment, as well as changes
within our bodies can alter our circadian rhythms. Here are a few examples:
●
Mutations or changes
in certain genes can alter your biological clock.
●
Light from
electronic devices, TVs, computers, etc. can give our biological clocks mixed
signals.
●
Shift work and jet
lag can also confuse our biological clocks.
Many physicians have researched how disruption to our
circadian rhythms can lead to various health problems, obesity, diabetes, high
blood pressure, heart disease, stroke, poor
mental health, cancer, and early death.
We all have a routine of showering and
brushing our teeth everyday to stay healthy and prevent disease. Hygiene is
important for our sleep as well! Sleep hygiene means creating a bedroom
environment and daily routine that promotes consistent, uninterrupted sleep.
Here are a few ways to promote sleep hygiene
and get restful sleep each and every day.
● Get your body on a regulated sleep schedule, going
to bed and waking up around the same time (within 30 minutes or so) everyday,
as best you can.
● Watching TV right before bed disrupts your sleep
cycles, hormone regulation, and can contribute to restless sleep. Your brain
thinks it needs to stay alert and awake when the TV is on. If your'e used to
falling asleep with the TV, take baby steps to phase away from this habit.
○
Refrain from
using the TV, especially in your bedroom, for at least 1 hour before bedtime.
○
Set a time
limit/episode limit on how much tv you're going to watch for the night
○
Try to watch
TV earlier in the evening.
● Put your phone away at least ONE hour before going
to bed.
○
Preferably,
put your phone in a separate room from where you sleep. This helps to avoid
prolonged use of your phone, as well as prevent fragmented sleep.
● Calculate your sleep cycles! Waking up groggy can
sometimes be related to waking up in the middle of a deep sleep cycle. This
calculator will help you to awake during Stage 1 sleep, our lightest rest. https://sleepyti.me/
● Minimize the late night snacking, and try not to
eat for two hours before going to bed.
What does YOUR sleep hygiene look like?
In our society, stress is something that we deal with daily, even
hourly. We often forget the importance of taking the time to disconnect from
our stressors and practice stress reduction techniques. Stress can present as
many distressing physical symptoms and even lead to many disease processes.
Here at IRM, we prefer to treat disease upstream, meaning that we would like
to prevent the disease from happening rather than treating it downstream once
it has already come about. Besides speeding up the clock on aging, some of the
diseases caused by stress are heart disease, diabetes, depression, anxiety,
gastrointestinal issues, and even obesity.
Lets get ahead of all of these disease processes and work on some
stress reduction techniques! Our number one favorite way to reduce stress is
exercise because it is not only excellent for the body, but also for the mind.
It doesn't have to be strenuous or long, just get moving. Our favorite ways to
move for stress reduction are long walks or bike rides, yoga, or even your
favorite group fitness class!
Another great way to decrease your stress is with a healthy morning
routine. Waking up even 15 minutes earlier to breathe and set your mind for the
day can change the way that you deal with your stressors all day. Meditation is
an amazing way to center yourself for the day, but we realize that this is not
as simple as it sounds and many of us struggle to sit still for even 10
minutes. Our favorite simple technique is waking up and immediately sitting for
10 minutes to run through a gratitude list. Just sit in silence and think of 5
things that you are grateful for, and bring that energy into your day. When we
approach life from a place of gratitude, we have the opportunity to be
naturally happier and less stressed.
