Judul : Mass Department Of Public Health
link : Mass Department Of Public Health
Mass Department Of Public Health
my research in the sleep field inclinical work over the years over 20 years now has shown unequivocally that good sleep, adequate quality an adequate quantity is crucial
Mass Department Of Public Health, to maintain good brain functionthroughout a life. and even minimal chronic sleep loss. even getting six hours anight when we need seven or getting six-and-a-half when we need seven-and-a-halfcan be shown to have impairments
next day impairments it's why we tell you know high school studentsand the college students don't pull the all nighter you canactually do worse than if you studied somewhat and gotten a good night's sleep.so we know sleep really is the state in which wouldrepair restore filter out the junk we've takenduring the day lay down the important memories in theskills that we've learned during the day sleep is absolutely critical forthese kinds of processes so unfortunately when
chemotherapy is doing what it needs tofor the cancer cells it also knocking down some other cells that help the brain have good sustain restorative sleep and so sleepcan become fragmented can become reduced people wake up in thenight and maybe have difficulty returning to sleep we know there are a lot of behavioraltherapies that can help improve how we approach sleep. a lot ofwhat we do intuitively to improve sleep can actually make itworse
and that's why the sleep specialist wantto tell people listen you know it's really important to get up at the same time every day forinstance you know when we've had a bad night the tendency is let me stay in beda little bit longer, i finally get to sleep i'm not getting up now and unfortunately what happens then is that sleeping late shift the whole circadian clock so thenext night is now even more difficult to fall asleep at your regular time, or if youfall asleep more easily awaken you during thenight. so there are strategies we can use to
help improve sleep along with understanding that themechanisms underlying the chemotherapy, are also the same onesthat can lead to disturbed sleep and what we're finding really supports a good sleep-wake schedule is actually gettingup with the sun in the morning, getting outside, gettingexposed to that light because that light really turns to bring on it really stimulates a number of circadianrhythms there's so many rhythms within the body, to actuallybegin
and what are the most importantparticular for sleep/wake cycles is the melatonin rhythm, so melatoninis turned off by when we rise in the morning and thegreatest stimulant of that is light and so getting outside in themorning even if it's just for a few minutes, walk the dog, going out to getthe newspaper having your coffee on the back porch inyour robe in your night robe is a great way to start yourday because then your body is gettinginformation and healthy information that you don'teven need to do anything about
it is going to happen naturally taking awalk later in the day is a great way to be outside again toprovide a plethora all novel stimulation nature is always different, and there arescents to be had there's temperature on the face to befelt, and the wind to be blowing in the trees to see, and the flowers and during each season there are different scenesthat we can become involved in. and then finally, at night, its reallyimportant turn down the lights, so after dinner
to really minimize screen time by screentime i mean in particular the iphones blue lights to come from screenscomputer screens and even to some extent the tv screens, althoughthey're a bit further away they're not as impactful as the ones that we hold right up to herface those blue lights that same frequency of light is what we see inmorning sun and so what you're telling your brain ishey guess what it's still daytime and so you bring doesn't know to turn onmelatonin now it's delayed and so if youminimize screen time after dinner
and let yourself wind down to the naturallight of the day you're much more likely to be able fallasleep at the regular time at night, and have more deeper sleep as well.and if you not able to get that sleep or the sleep remains disturbed despite your bestefforts see your doctor talk to sleep specialist and findsomeone who can help you with this sit and suffer because sleep is acritical component of restoring the brain from chemo brain,chemo fog to functioning, healthy, normal adultactivity.
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