Sleep and Weight- What's the Connection- with Dr. Audrey Wells
Have you ever thought that the secret to unlocking your peak fitness and optimal health might just be hidden in the realm of sleep?
Join me in this episode as we uncover the fascinating connection between a good night's rest and overall well-being.
I've brought in the expertise of Dr. Audrey Wells, a seasoned sleep medicine physician and professional mindset coach on a mission to provide comprehensive treatment for sleep apnea and insomnia without compromising comfort.
And guess what? Dr. Audrey Wells is not just stopping there – she's hosting the Sleep Summit, and I'm genuinely thrilled to invite you!
From February 6th to the 13th, this week-long online educational program will feature Dr. Wells engaging in enlightening interviews with a diverse range of experts. We're not just diving into sleep medicine and cognitive behavioral therapy; we're exploring intersections with cardiology, ENT surgery, diabetes specialists, and more.
The spotlight is on two prevalent sleep conditions: obstructive sleep apnea and insomnia. Our goal is to raise awareness about these treatable conditions and guide you in accessing the right treatments in your local areas. Often, these conditions coexist, making the Sleep Summit a valuable resource for anyone facing sleep-related challenges.
Best part? It's a free summit, and I genuinely encourage you to join if you're interested in understanding more about sleep health, testing, and treatment options. The insights shared during the summit could be a game-changer for those seeking solutions to their sleep concerns.
Ready to embark on this enlightening and empowering journey?
Sign up for the Sleep Summit using the registration link here: https://drtalks.com/sleep-apnea-summit/
Don't miss out – your path to better sleep and well-being awaits!
Harmony of Health: Unveiling the Connection Between Sleep, Weight, and Circadian Rhythm
The connection between sleep and weight runs deep. Compromised sleep affects behaviors such as eating and physical activity, and late-night snacking and indulging in comfort food often become coping mechanisms for those struggling to sleep.
Moreover, compromised sleep not only diminishes motivation for physical activity but also amplifies the temptation of a cozy night on the couch with Netflix. Undoubtedly, quality sleep is the bedrock of overall health and plays a crucial role in weight management.
Additionally, the research consistently highlights the intricate hormonal dance that happens during sleep deprivation, influencing appetite-regulating hormones like ghrelin and leptin. Ghrelin, our hunger hormone, tends to surge, signaling an increased desire for food, especially high-calorie, sugary snacks. Meanwhile, leptin, responsible for signaling fullness, decreases, leading to a potential overconsumption of calories. Basically - we aren’t satisfied with our food, leading us to crave and sometimes overeat those unhealthy treats.
This hormonal imbalance, coupled with the behavioral shifts linked to compromised sleep, creates a challenging environment for weight management. It underscores the importance of prioritizing adequate, quality sleep as a strategic component in fostering a healthy lifestyle and sustaining effective weight management.
Circadian Rhythm Unveiled
Now, let's explore the fascinating role of circadian rhythm in this relationship. Hear me out! As human beings, we're intricately connected to the sun, light-dark cycles, and the changing seasons. Light acts as the primary 'zeitgeber' or time cue, influencing our internal clocks. Our eyes communicate this information to our brain in the suprachiasmatic nucleus (SCN), or the master clock.
This master clock orchestrates various peripheral clocks in different organs (think extensions from the brain down), including adipose tissue (fat). Take, for instance, the hormones leptin and adiponectin. Leptin, associated with feelings of fullness, should be high overnight for those with regular sleep schedules. Conversely, adiponectin, which regulates blood sugar during the day, is low overnight. Think of it like a symphony, where the master clock is the conductor, ensuring all instruments are playing in harmony.
However, disruptions in circadian rhythm, whether due to irregular light exposure, meal timing, or social activities, can throw this symphony out of tune. Instruments may play at the wrong time, leading to disharmony. Just like a well-timed symphony creates a harmonious sound, a well-regulated circadian rhythm allows the body to predict and optimize various functions, including digestion.
Circadian Rhythms and Eating Patterns
Ever wondered about the connection between our internal clock and meal habits? Let's explore the buzz around intermittent fasting. Studies suggest a 16 and 8 schedule, fasting for 16 hours and eating within an eight-hour window, may offer an advantage. Interestingly, an early eating window, like in the morning, could be more beneficial. This timing aligns with the body's natural circadian rhythm, promoting better metabolism, improved insulin sensitivity, and enhanced digestion throughout the day.
In the symphony of internal clocks and eating patterns, finding the right rhythm might just be the key to a harmonious and healthy lifestyle.
Diving Deeper into Circadian Rhythms: Embracing Your Unique Chronotype
The world of circadian rhythms is indeed fascinating. It turns out, people do fall into various chronotypes – the classic 'Lark' or morning person, the 'Night Owl' who thrives in the late hours, and the 'Third Bird' who falls in-between.
About 65 percent of individuals fall into the 'Third Bird' category. However, extreme early birds and night owls also exist. The challenge arises when your natural rhythm clashes with societal or work schedules. The good news is that you can take steps to mitigate this friction.
Maintaining a consistent sleep schedule is key. Avoid the temptation to flip-flop, waking up early on workdays and then sleeping in until noon on weekends. It might feel like a luxury, but it essentially gives your body a dose of jet lag. The impact of these schedule shifts is often underestimated.
Remember, maintaining a consistent sleep schedule is not just a luxury but a cornerstone of well-being. Much like a balanced nutrition plan, where consistency yields the best results, our sleep habits thrive on regularity. So, embrace your chronotype, synchronize your internal clock, and embark on a journey towards restful nights and energized days.
Impact of Screens on Our Sleep Patterns
The influence of electronic screens on our nightly routines is a crucial aspect to consider. Electronic screens emit a predominantly short-wavelength signal, commonly known as blue light, a powerful cue for wakefulness. Many individuals inadvertently find themselves hypnotized by their phones at night, a behavior super common for many of us.
When faced with the discomfort of sleeplessness, it's all too easy to reach for the phone on the bedside table. However, this late-night scrolling exposes us to blue light, which can hinder the ability to fall asleep. For some, it extends bedtime as scrolling becomes a time-consuming activity. Even for those who manage to doze off, an EEG recording would reveal disrupted sleep with micro-arousals during the night, impacting sleep quality and subsequent daytime functioning.
Here's an interesting tidbit about circadian rhythm and light exposure: the frontal lobes, responsible for regulating emotions, tend to lose their inhibitory effect on the amygdala after 16 hours of wakefulness. Simply put, as tiredness sets in at night, our ability to keep emotional responses in check diminishes. This phenomenon contributes to heightened negativity, increased likelihood of irritability or obsession over minute details.
The emotional agitation doesn't spare nighttime awakenings either. Recognizing and addressing the impact of screens on our nightly routines becomes essential in improving sleep quality and overall well-being.
The Mystery of Sleep Apnea: A Closer Look
Shifting our focus to a prevalent concern among many patients – sleep apnea. It's a condition that often intertwines with discussions concerning weight.
Sleep apnea, particularly the obstructive type, the most common form, involves the literal obstruction of the airway during sleep, leading to compromised breathing. It's not just a sleep disorder; it's a breathing disorder!
As we drift into sleep, the muscles around the airway relax, particularly during REM sleep. This relaxation can cause the throat tissues to collapse, resulting in snoring when air moves past the obstructed airway, causing tissues to vibrate. While snoring can be a symptom, obstructive sleep apnea is diagnosed when breathing problems occur in episodes lasting at least 10 seconds, causing a drop in blood oxygen levels of 4 percent or more from baseline or a jolt awake from sleep.
The crux of the issue lies in these two main problems: drops in blood oxygen levels and sleep disruption. Both culminate in stress and inflammation within the body, highlighting the importance of identifying and addressing sleep apnea. It's not just about a good night's sleep; it's about promoting overall health and well-being.
Demystifying the Link Between Weight and Obstructive Sleep Apnea
Let's debunk a common misconception – the idea that obstructive sleep apnea (OSA) solely stems from being overweight. While weight can be a contributing factor, it's crucial to recognize that it's not the sole determinant. Approximately 20 percent of individuals diagnosed with OSA are not overweight or struggling with obesity. Other factors, such as neuro-respiratory control of breathing, sex hormones, and age, also play a role in the risk profile.
This realization challenges the assumption that weight loss equals a cure for sleep apnea. Even after shedding a significant amount of weight, it's essential to get rechecked for residual OSA. Persistent sleep apnea can impede further weight loss efforts and compromise overall health. So, the correlation between weight loss and the resolution of sleep apnea isn't a universal rule; it's context-dependent.
Now, let's add some stats to the mix. If an individual has a body mass index (BMI) of 40 or above, the likelihood of having obstructive sleep apnea ranges from 50 to a staggering 98 percent. Yes, you heard that right – a 98 percent chance. Despite this strong association, obstructive sleep apnea remains significantly underdiagnosed. Approximately 80 percent of those with OSA are unaware of their condition.
Here's the takeaway: regardless of weight, symptoms such as fatigue, poor sleep quality, or reports of apneas from others should prompt a thorough evaluation for sleep apnea. It's not a one-size-fits-all scenario, and recognizing the multifaceted nature of this sleep disorder is pivotal!
Exploring Alternatives to CPAP for Sleep Apnea
While CPAP is considered the gold standard for treating sleep apnea, the idea of wearing a mask at night isn't everyone's cup of tea. Fortunately, there are alternatives for those who may not or cannot use CPAP. Let's delve into some of these options.
1. Oral Appliance Therapy: A non-surgical approach involves using a custom-made oral appliance, also known as a mandibular advancement device. This device fits onto the upper and lower teeth, engaging to bring the jaw forward. The aim is to pull the tongue out of the airway, facilitating unobstructed breathing. It's crucial to undergo a sleep study after receiving the appliance, as its effectiveness varies.
2. Surgical Treatment - Inspire: Inspire is a notable player in the field of surgical treatments. This involves a pacemaker-like device implanted in the upper right chest. An electrode monitors breathing, while another is positioned at the base of the tongue. This electrode stimulates the genioglossus muscle, pushing the tongue forward in sync with breathing. While effective, Inspire may not be suitable for those with insomnia.
3. Combination Therapies: Recognizing that no single approach is universally effective, combination therapies may be recommended. This could involve a surgery combined with CPAP at a lower pressure or CPAP alongside oral appliance treatment. The goal is to tailor a solution that ensures a person's sleep is not just treated but entirely healthy.
It's important to note that surgical interventions, while not always 100 percent effective, offer a consistent nightly solution. This reliability can be invaluable. Ultimately, the choice of treatment depends on individual preferences, tolerance, and the specific characteristics of sleep apnea.
In the realm of sleep apnea treatment, the key is to explore comprehensive options, finding the right fit for each individual to ensure a healthy and restful night's sleep.
Understanding the intricate relationship between quality sleep, weight management, and circadian rhythms is key to fostering a healthier lifestyle. Take charge of your sleep health by prioritizing consistent sleep patterns, recognizing your unique chronotype, and being mindful of screen influences on nightly routines.
And don't forget to mark your calendar for the upcoming Sleep Summit from February 6th to the 13th, where Dr. Wells will engage with experts, offering valuable information on obstructive sleep apnea and insomnia. Sign up for this free summit via the registration link in the show notes and embark on a journey toward improved sleep and overall well-being. Sleep well and thrive!
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