superhuman workforce series: sleep
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DESCRIPTIONhttp://www.drdanielblog.com: Superhuman Workforce Series In this presentation Dr. Pozarnsky teaches you how your circadian rhythm works, how much sleep you need each night, how to bio-hack your internal body systems and your external environment for optimized sleep. He also gives you great resources to delve deeper into the sleep puzzle and recommends devices to help track sleep and supplements to help normalize your sleep cycle. Superhuman Sleep Resources: Articles: WebMD http://www.webmd.com/sleep-disorders/features/shift-work-how-to-handle-sleep-life http://www.webmd.com/sleep-disorders/guide/shift-work-sleep-disorder-topic-overview Ben Greenfield Fitness: http://www.bengreenfieldfitness.com/2013/07/get-better-sleep/ http://www.bengreenfieldfitness.com/2013/07/the-last-resource-youll-ever-need-to-get-better-sleep-eliminate-insomnia-beat-jet-lag-and-master-the-nap-part-2/ Ben Greenfield Fitness Inner Circle Shift Work: The Companion Group Shift Work Research Tools: Blue Light Blocking Glasses (Gunnar Glasses): www.gunnars.com Zoo Med Nocturnal Infrared Incandescent Heat Lamp 75 Watts low blue light bulbs Awake & Alert Light By Definity Digital (2 Pack) - High Blue Light Bulbs - ( To increase Alertness and Cortisol production during the day ) Devices: Jawbone Up - www.jawbone.com/UP Fitbit – www.fitbit.com IPhone – upgrade to iOS 8 if you haven’t yet: www.apple.com In 2015 the iWatch: www.apple.com Software and Apps: Dimming Software: Flux for computers, and devices(iPhone, iPad) www.justgetflux.com White Noise - TMSOFT - White noise apps (Mac or Android App Store) Supplements: Sleep Starter Melatonin Patch - 30 Day Supply - Melatonin (60 min before bed) NOW Foods Melatonin 3mg, High Quality, 180 Capsules -Melatonin Supplementation 1-3mg dissolved under tongue ( 60 min before bed) Somnidrin – GH (www.milleniumsports.com): 1 packet before bed, let dissolve under tongue
Superhuman Sleep!BY: DR. DANIEL POZARNSKY
Dr. Daniel PozarnskyChiropractic Physician
Certified Personal Trainer
Certified Corrective Exercise Specialist
• Specialize in Auto and “Work” Personal Injury Cases
Certified Superhuman Health Coach and Public Speaker
• Performance (Work and Sport)
• Recovery (Work and Sport)
• Hormone Regulation
• Weight Loss
On-Site Corporate Chiropractic Programs and Custom Work Site Wellness
Programs for large and small business’s in the Fargo-Moorhead Region.
Balance Chiropractic &
Today’s Topics“The key to a more productive, more inspired, more creative, and happier
life. Sleep your way to the top! “
– Arrianna Huffington
Why is Sleep Important? (Performance/Energy, Stress/Hormones,
Weight) Sleep Hygiene/Ergonomics (infographic handouts)
Sleep Problems(trouble getting to sleep, waking up from sleep, Not
enough Sleep/proper states of sleep)
Bio-hack your environment with Software/apps
Tweaking Sleep with Supplements
Why is Sleep Important?
“ If you want to kill some one quickly take away there sleep”
-Rob Wolfe, Paleo/Ancestral Health Author
Increases cell regeneration through stem cell production.
Restores our immune system.
Regulates our metabolism
Sleep is essential to proper hormone production.
Regulates appetite with hunger hormone balance.
Effects Gene coding and expression.
Optimizes Brain Performance and Function(Cognition, Learning, and
How much sleep do we need?
Ideally 7-9 hours.
Less than 5.5 hours of sleep/night is correlated with shorter life span and increased risk of chronic disease.
More than 9.5 hours is correlated with a shorter life span and chronic
Other Factors: Genetic make-up, lifestyle/energy needs throughout
your day and week.
Sedentary Office Worker Vs Pro Athelete (i.e. Lebron James = 12 hours of sleep/night for recovery and physiological regeneration.)
Quality of Sleep Matters.
Melatonin Vs. Cortisol (dark & light stimulation)(Sleep Wake Cycle)
Our bodies follow many circular patterns. ( Circadian Rhythm handout)
Proper sleep cycle ( 5 stages ) 1,2,3,4(Non-REM)& Stage 5 (REM).
We want our brain to be at the proper frequency when getting
ready to go to bed and while asleep. ( Alpha, Theta, Delta, and
Beta wavelengths. (handout)
2 Types of Sleep
-Non-Rapid Eye Movement (NREM) Sleep (also
known as quiet sleep)
Rapid Eye Movement (REM) Sleep ( also known
as active sleep)
The 5 stages of sleep. (See handout) (1.5 – 2 hours)
-Stage 1 is a relatively light stage of sleep in which your brain
produces high amplitude theta waves, which are very slow brain waves. This period of sleep only lasts around 5-10 minutes.
-Stage 2 is the second stage of sleep and lasts for about 20
minutes. In this stage, your brain begins to produce bursts of rapid,
rhythmic brain wave activity known as sleep spindles. This is when
your body temperature begins to decrease and your heart rate
begins to slow.
-Stage 3 is when slow delta brain waves begin to emerge, and is a transitional period between light sleep and a very deep sleep.
The 5 stages of sleep Cont.(See handout) (1.5 – 2 hours)
-Stage 4 is often referred to as delta sleep because of the high amount of delta brain waves produced during this stage. It is deep
sleep that lasts for about 30 minutes.
-Stage 5 is when most dreaming occurs, and is known as rapid eye
movement (REM) sleep. REM sleep is characterized by eye
movement, increased respiration rate and increased brain activity –
and this is when much of our nervous system repair and recovery is
taking place. During REM sleep, your brain and other body systems
become more active, while your muscles become more relaxed, and nearly paralyzed. This lasts 30-45 minutes.
The 4 different types of Brain Wave Patterns
Beta – 14 – 30hz
- Concentration, Arousal, Alertness , Cognition
Higher levels are associated with anxiety disease, feelings of separation, fight or flight.
Alpha – 8 -13.9hz
- Relaxation, Super learning, relaxed focus, light trance, increased serotonin production.
Happens in pre-sleep, pre-waking drowsiness, meditation and beginning to access
the subconscious mind.
Theta – 4 -7.9hz
- (Dreaming Sleep REM Sleep). Increases production of catecholamine's
(vital for learning and memory)., also increase creativity.
Integrative emotional experiences, and increased retention of
learned material. Downloading learned material from your day.
The 4 different types of Brain Wave Patterns Cont.
Hypnogogic Imagery trance, deep meditation, access to the unconscious mind.
Delta - .1 – 3.9hz
Dreamless Sleep, Human Growth Hormone Released. Deep trance like
non-physical state, loss of body awareness. (Non-REM Sleep)
Your Sleep Wake Cycle!
Cortisol Production (waking and
6am – surge of morning cortisol turns on the brain.
- 1st hour of the day increased Gheralin. If you are leptin
resistant, meaning you have increased Gheralin…Grrrrr. It’s
important to eat first thing in the morning.
6:45am – As cortisol increases, so does Blood pressure. So if you live a
high stress life style and already have Hypertension/high BP this can
lead to a morning heart attack.
9-10am – Sex hormone secretion peaks.
2:30 pm - muscle coordination and reaction times peak. Performance may be highest at this time of the day, is also a good
time to exercise.
Normal Circadian Rhythm Cont.
5pm – cardiovascular efficiency/protein synthesis peaks (best time of day to finish a workout or finish a project at work!)
Sunset – BP/body temperature peaks, Leptin (satiety hormone is released) if you get hungry at night you are probably some what leptin resistant.
Why? Stress is to High, improper sleep or sleep quality, improper diet( increased sugars and carbs. 80-90% of people over eat carbs.)
Sunset to bedtime leptin(appetite control) rises as insulin levels fall do to decreased cortisol production and increased Melatonin production
11pm – GI motility quits down through the brain gut connection. (Vagus nerve)
Normal Circadian Rhythm Cont.
Midnight: Peak melatonin secretion, leptin enters your hypothalamus
for release of fat reserves(if leptin sensitive and no nighttime
snacking) – no food after 8pm!
Leptin signals your thyroid to up regulate function.
Leptin induces change in Mitochondria(where energy production
occurs in your cells) to produce heat (increased thermogenesis
instead of ATP(Energy). This is why proper sleep helps fat loss!)
Melatonin also decreases neuron firing so we can go through all the
sleep stages and brain wave patterns.
Prolactin and growth hormone are secreted to recycle old cells,
and restore tissues.
Normal Circadian Rythem Cont.
12:00am – 3:00am “is the magic window of body cell repair”
Growth Hormone and Prolactic are released repairing and restoring
2:00am Core temperature falls, which allows for CNS Cell repair and
growth of neurons to facilitate learning.
Levels of circulating T-Cells peak to fight off infection and improve
Being asleep for at least 6 hours maximizes these functions.
After 6-8 hours Lower body temperature signals your body to release cortisol and restart the cycle. Cortisol will also be released when the
sun comes up and your body and retina’s are exposed to light.
Normal Circadian Rhythm
But none of that happens if :
A) You are leptin resistant
B) You have sleep apnea
C) You eat food to close to bed time (3-4 hours)
D) Artificial light on the Retina after sunset. I.E T.V., computers,
tablets in bedroom, blue lights (regular light bulbs).
System Failures & Chronic Disease
#1 Artificial light reduced prolactin surge chronic low
growth hormone secretion reduced cardiac/skeletal muscle
function decreased lean muscle mass, decreased sex
hormone production, increased risk of heart failure.
#2 Artificial light reduced prolactin surge low DHEA and GH
women enter menopause earlier low progesterone
cognitive decline, clock speeds up, bone loss increases, life
System Failures & Chronic Diseases
#3 Late night carbs insulin spike no prolactin surge
leptin blocked from entering brain fat cells do not create energy from thermogenis @ 12-3am “magic window of cell recycling/rebuilding is missed. This will lead to chronic Adrenal Fatigue Syndrome, as well as increases in weight and chronic inflammation over time.
#4 Brain is wired for foods when they grow naturally. If you are adapted to a cold climate and eat a high carb diet (greater than 30-40% carbohydrates) and are exposed to artificial light constantly this signals to the body that “constant summer is present. This reduces leptin release that occurs in cold weather or at lowered body temperatures and increases body fat. ( This sounds a lot like North Dakotan’s on the SAD Diet (Standard American Diet.)
How to Get Better Sleep
Manage light and dark exposure
Mange Eating habits
Proper Sleep Ergonomics/Hygiene (pillows, sleep position, and sleep accessories)
Sleep tips and tricks
Night Shift Work
Managing Light and Dark Exposure
Sleep and Waking are regulated by light.
Melatonin – induces sleep, and cortisol wakes us up.
1-2 hours before bed shut off T.V, Computer, phones, or tablets unless using blue light blocking glasses to watch T.V. (Gunnar
Blue light blocking screen covers for laptops, computers, and
devices. ( no more ipad, or iphone insomnia before bed!
Flux app for Computers and laptops if working late.( justgetflux.com)
Install low blue light bulbs, of infrared lights in bedroom, living room, and bathrooms. Infrared lighting helps stimulate the release of
Eating Habits for Proper Sleep.
Do not eat 3-4 hours before bed.
Eating 200 calories of fat may help satiation before bed with out
disrupting Leptin Levels. I.e 2 tablespoon of MCT Oil, half a cup of
warm cream before bed.
No! Sugars 3-4 hours before bed; this means no proteins which the
body does break down into carbs/sugar, or carbs which the body
breaks down to sugar immediately increasing Blood sugar and
No caffeine at least 5 hours before bed. Coffee, Green Tea, Dark
Sleep Hygiene (Bio-hacking)
Pillows – I recommend a pillow, slightly bigger than your forearm to
support your neck at night.
Pillows should support your neck not your head. (Try not to sleep with
your arm under your pillow.) This can lead to neck pain and numbness
and tingling in arm/shoulder being compressed.
Eye mask with ear plugs (Amazon.com) or white noise app(found in App
or android store)
Black out shades (Amazon.com)
Low Bluelight or Infrared Light Bulbs (LowBluelight.com)
Sleep tracking device; Fitbit, Jawbone Up, or Smart Phone.
Healthiest Sleeping Positions
Good: Sleeping on side• Reduces snoring
• Want to make sure head is not propped up to high. This leads to neck sprain strain.
• Reduces acid reflux
• Most comfortable position during pregnancy
Good: Sleeping on back• Prevents neck and back pain by supporting the
spines natural curvature.• Reduces acid reflux: Do to head and torso position.• Bad for snorers: Throat muscles tend to relax and
increase snoring• Bad for people with sleep apnea
Bad: Sleeping in the fetal position• Increases arthritic pain• Restricts diaphragmatic breathing• May be useful during pregnancy
Worst: Sleeping on Stomach• Impossible to Maintain a Neutral Spine Position
• Puts pressure on spinal joints and muscles which can lead to
numbness and tingling in extremities.
• Constant incorrect head position leads to chronic neck pain
Tweaking your Sleep with
Melotonin 1-3mg dissolved under the tongue 60 minutes before bed.
Helpful after flying, traveling, and crossing multiple time zones.
Melatonin Patch (Amazon.com) Some people respond better to a melatonin patch which releases melatonin throughout the night.
Somidrin-GH (Millieniumsports.com) – To increase Growth Hormone Release and Neurotransmitter formation during the 12:00am to 3:00am window of cell repair.
Supplements should be used sporadically 3-4 days at time to regain normal sleep cycle. Not Constantly. Supplements and medications are not first line choices to improve sleep and overall health. Environmental and lifestyle choices always trump medications and supplements.
Shift Work is defined as work performed primarily outside the typical
daytime hours, includes evening shifts, rotating shifts, irregular shifts,
extended duty shifts, and flextime. Shift workers do not follow the
conventional pattern of human behavior, where activity is highest in
the day and evening hours. Many industries utilize shift work
schedules. Nearly 15 million full-time workers in the United States
work shifts outside the traditional 8 to 5 workday, according to the
Bureau of Labor statisics.
Shift Work Disorder
Effects An estimated 15% of the U.S. workforce whom works outside the traditional 9 am – 5 pm workday—this can mean early morning shifts, night shifts, or rotating shifts.
Approximately 10% of night and rotating shift workers are thought to have shift work disorder. Between roughly 25-30% of shift workers experience symptoms of excessive sleepiness or insomnia.
Even if you get enough hours of sleep, you may still experience some symptoms of shift work disorder. This is because your internal clock continues to send you drowsy/sleep signals during the night (as it is naturally programmed to do), even if you’ve technically slept enough during the day.
Many shift workers have jobs that naturally require them to be on high alert and make quick, important decisions (such as people in the transportation, medical, and public safety fields). This is what makes shift work sleep disorder especially dangerous.
Night work or rotating shifts may contribute to health conditions like heart disease, diabetes, and cancer.
Shift Work and Work Related
Work related injuries increased 15.2 percent on second shift and
27.9 percent on third shift relative to the first shift.
Injury risk increased linearly after the eighth hour of a shift, with risk
increasing 13 percent on a 10 hour shift and almost 30 percent on a
Average risk of injury is 36 percent higher on the last night of a four
consecutive nights shift compared to 17 percent on a day shift.
Injury Risk increases as time between breaks increases. The last 30
minutes of a two hour work period has twice the risk of injury as the
30 minutes immediately after a break.
How to Bio-Hack Shift Work. Wear dark wrap around glasses when you drive home in the daylight hours after
working nights. This can counter some of the effect of light so your body will be more ready to sleep when you get home.
Six hours of sleep is still needed!
Do not eat 3-4 hours before sleep. (Eat well at work!)
Turn ringer on phone off
Let family and friends know your sleep schedule.
Bedroom Must be totally dark.
Use Blackout shades
Use a sleep mask and ear plugs if needed
Use white noise apps
Room temperature should be around 65-66 degrees to induce thermogenesis, fat burning, and Growth Hormone release for tissue and cell regeneration.
Install low blue lights or infrared lights in bedroom or master bathrooms. LowBlueLights.com
Track and log sleep, and moods with a iPhone, jawbone UP or Fitbit.
If not getting the required amount of sleep make small adjustments until at least 6 hours of sleep are obtained, half REM half, and non – REM sleep.
Bio-Hacking Shift Work for
Keep consecutive night shift for employees to a minimum: Four night maximum in a row.
Educate workers on the importance of getting enough sleep. (Minimum of six hours)
Schedule 8 instead of 12 hours shifts
Allow for 30 minute breaks every 2-3 hours.
Avoid quick changes in shift scheduling.
Regulate employees who want to pick up extra night shifts or work back to back shifts.
Install High Blue Light Bulbs in Work areas. These Bulbs mimic sunlight. Awake & Alert Light By Definity Digital, can be found on Amazon.com
Why is Sleep Important?
“ If you want to kill some one quickly take away there sleep”
-Rob Wolfe, Paleo Author
Are you killing yourself?
Are you killing your Employees?
Are you or your employees killing each or
other people? (accidental deaths)
Ben Greenfield Fitness:
• Blue Light Blocking Glasses (Gunnar Glasses): www.gunnars.com
Resources Cont.• Infrared or Non –Blue light bulbs: www.lowbluelights.com
• High Blue lights – (Amazon.com)
• Black Out curtains (amazon.com)
• Sleep mask, and ear plugs (amazon.com)
• Jawbone Up - www.jawbone.com/UP
• Fitbit – www.fitbit.com
• IPhone – upgrade to iOS 8 if you haven’t yet: www.apple.com
• In 2015 the iWatch: www.apple.com
Software and Apps:
Flux for computers, and devices(iPhone, iPad) www.justgetflux.com
White noise apps (Mac or Android App Store)
Melatonin Patch (amazon.com) (60 min before bed)
Melatonin Supplementation 1-3mg dissolved under tongue ( 60 min before bed)
Somnidrin – GH(www.milleniumsports.com): 1 packet before bed, let dissolve under tongue
Online Health Coaching, Bio-metric Testing, and Bio-Hacking Health Tips & Tricks