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Welcome to today’s Friday one-on-one episode of Angriest Trainer with Vinnie Tortorich, where Vinnie talks with Dr. Robert Rosenberg, a luminary in the field of health and sleep and author of the book Sleep Soundly Every Night, Feel Fantastic Every Day.
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OPIOIDS AND SLEEP
- Vinnie will have to be on Opioids post-surgery
- Although it is unlikely Vinnie will become addicted, these do hurt REM sleep
- Sleep quality can acutely deteriorate the first week or so
- Opioids can cause oxygen levels to drop quite a bit at night
- dream sleep can be disturbed by this decrease in levels
- After opioids stop, REM rebound occurs
- people will get vivid dreams due to the quick increase in O2
- addicts quitting opioids often will have horrible nightmares while attempting to quit
HALCYON
- Allows you to fall asleep, but not stay asleep
- Many of Vinnie’s clients used this for a quick, refreshing sleep
- Alcohol used with benzodiazepines can cause amnesia and hallucinations
- George Bush sr. scandal
- Benzodiazepines can all cause amnesia while they are in your bloodstream and can predispose people to Alzheimer’s
- Causes horrible insomnia when people quit
VERTIGO
- We have little hair cells projecting into the fluid in our inner ear, allowing for balance
- If the hair falls into fluid on one side, it causes extreme dizziness
- Some vertigo medications can hurt the ear both in hearing and in balance
ALCOHOL AND SLEEP
- Alcohol can wake you up when it is leaving your system
- Large amounts of alcohol cause sleep disturbance
- When you stop drinking alcohol, can cause REM rebound
- Alcohol can intensify sleep apnea
SLEEP AND EXERCISE
- Just an extra hour of sleep can cause large increase in speed and ability to concentrate
- Snoring can cause oxidative stress which will hurt ability to exercise, and even shorten lifespan
SLEEP APNEA
- Check out Dr. Rosenberg’s book here
- Headaches, snoring, waking up easily, ADHD symptoms — all indicators of sleep apnea
SLEEP’S AFFECT ON HEALTH
- Those who sleep < 7 hours/night have faster degradation of telomeres
- shorter telomeres means protein, DNA, RNA gets broken down faster
- Sleep produces growth hormones — important for all ages, especially athletes
- Lack of sleep increases production of Ghrelin, a hormone that makes you fat.
- A bad sleep habit is just as bad, if not worse, than a bad diet
VITAMINS AND SLEEP
- Very important for sleep
- Even if your magnesiums levels are good, still take supplement for intracellular levels
- Stress causes decrease in Mg levels
- B vitamins and magnesium both help keep homocysteine levels down
- Overall, vitamins will improve your sleep