Skip to content
Catholic Online Logo

By Dr Denton D. Weiss, M.D.

12/20/2012 (2 years ago)

Catholic Online (www.catholic.org)

And on the 7th day he rested. (Genesis 2:2)

Dr Denton, why do I gain weight in the winter? Why do I feel so blue in the winter? And, finally, why am I so tired in the winter? Some call it Beauty sleep I just call it Beautiful living. one night at a time. We need beautiful sleeping for beautiful living.

Stress is so often the enemy of healthy and happy living

Stress is so often the enemy of healthy and happy living

Highlights

By Dr Denton D. Weiss, M.D.

Catholic Online (www.catholic.org)

12/20/2012 (2 years ago)

Published in Health

Keywords: sleep, sleep deprivation, mood, weight gain, depression, nutrition, Dr. Denton Weiss, MD


PORTSMOUTH, VA (Catholic Online) - As the winter hits its apex of snow and ice in some parts of the nation, it has its inside effect even upon those of us living  in more temperate climates. So, I once again ponder the questions I so often hear from my patients during this time of the year.

Dr Denton, why do I gain weight in the winter? Why do I feel so blue in the winter? And, finally, why am I so tired in the winter? We are integrated human persons. How we eat, sleep and live affects how we feel, physically, emotionally and spiritually.

There are many causes for those worn out feelings and that fatigue. They point to the truth we must come to respect, the integration of body, soul and spirit. 

We just came off of Thanksgiving - Christmas and New Years stretches out ahead. We usually do not eat well and, as is so often the case, our sleep patterns begin to suffer. Before long, we experience the full effects, body, soul and spirit.

Stress, anxiety, overeating, too much alcohol, cold medication, hot chocolate, hot tea, or hot totty before bed. Yep, they can all lead to sleep deprivation. The body's response is stress hormone release and BINGO - you have a nice little waist line building up.
 
First of all, in order to enjoy our time awake fully and beautifully, we have to spend enough time asleep! Sleep is a necessity, a source of health, a necessity and a gift.

Let me make this perfectly clear - we need REM sleep. No, no not the old rock band called REM; I mean Rapid Eye Movement (REM) sleep. There are two types of sleep. Non Rapid Eye Movement Sleep (NREM) is the first stages of sleep and it represents a build up to the deep REM sleep which we all need. During NREM sleep, people will have possible leg movement, sleep walking, and even night terrors. Wow, get me out of there!!

In REM we dream, our bodies relax, and true, healing rest is achieved. Without this, our bodies can't recharge and once again that old nasty stress hormone called cortisol is released. You know that inner tube waist I am working on? Thank you Cortisol!

So why do we sleep? The circadian clock or rhythms is often mentioned when sleep is concerned. Simply put the circadian clock is our own internal timing device that our body uses. This clock can be modified by the foods we eat and the life we choose.

Typically, during the day our body builds up a natural enzyme, a fancy name for a sleeping pill. This enzyme, adenosine, builds to a peak level typically at night. The higher the level the more sleepy we get. Our body uses this and its natural clock, remember the circadian clock, to say to the brain release melatonin and decrease the bodies core temperature. Our response is Sleep - ZZZZZ's...
 
The bottom line is we need to keep our circadian clock normal so our bodies get enough REM sleep. To achieve this, a normal routine of going to bed and getting up is ideal. Our adult bodies require 6 to 7 hours a night to be at our peak performance the next day. Only a few of us have a genetic variation that allows us to sleep less than 6 hour and stay healthy. (P.S. sorry moms if you have one of these little genetic wizards in your brood.)

REM sleep usually occurs somewhere in the last 2 to 3 hours. Adolescents require even more sleep 8.5 to 9.25 hours. (see, research of Carskadon et. Al., 1980). Children and infants can require 12 to 14 hours of sleep during early brain development years.

REMEMBER, the amount of restful sleep is meaningless if you don't have a routine pattern so that your inner clock can work. 7 hours of sleep one night starting at 10 pm and then the next night at 3 am is not going to give you restful sleep. The inner clock is established by those old hormones after a week of routine. We're simply not wrist watches that can just be reset. Now having said that, there are a few things we can do to make our bodies recover our inner clock more efficiently.

After a trip overseas - or coast to coast travel in the United States- the body's circadian clock can be off by 4 - 6 to even 12 hours. This is what we call jet lag. Jet lag occurs in part because our natural clock is off. Our bodies are trying to reset our inner clock.

Some physicians recommend taking oral melatonin, 2-3 hour prior to your normal sleep time in an attempt to quickly reestablish the normal circadian clock. Ideally take a slow release form and go with the lowest dosage 3 mg or less. Recent studies indicate that doses less than 1 mg are sufficient. Don't use melatonin beyond 2 weeks.

Professor Francesco Cappuccio from the University of the Warwick Medical School has presented work which is very interesting. In 2007 Professor Francesco Cappuccio reflected on his research findings stating, "Short sleep has been shown to be a risk factor for weight gain, hypertension and Type 2 diabetes sometimes leading to mortality."

This makes sense when we look at diet and sleep deprivation. Our bodies crave carbohydrates when we are sleep deprived. We are basically looking for fast energy to keep the engine running. Poor fuel is better than no fuel. This leads to obesity, diabetes... and loss of our vitality.

Two separate animal studies have shown clearly that lack of sleep in a 24 hour period leads to decreased immune function and poor wound healing. This makes complete sense when you consider that the 1st stage of wound healing requires white cells (the immune fighting cells) to move into the wounded area.

Sunlight also seems to play a role in the body's ability to slip into a normal sleep pattern. Extreme variations in weather during the winter months or even in some episodes in the summer can lead to variations in the body's normal rhythms. Some individuals are extremely sensitive to these variations. It may well be that the extreme variations in weather have similar effects as jet lag on some individuals.

Light therapy plays an important role. Though some discount it, the symptoms of depression or "winter blues" for some people sensitive to less light in the winter months can be devastating! For these folks, light therapy has been found to be a saving grace and there are increasingly effective light therapy instruments available online.
 
A simple thought: If you have the hibernation blues, keep a room in your house lit extremely brightly (Sunlight imitating bulbs are ideal) during the day and early evening. A room with bright lights and warmth sounds nice right now and will actually help stem the tide of dark day sleepiness.

Cooling the body will slow the body down and a cooling of the body is a trigger to sleep. Finally, winter seems to always be a time of increased food intake and alcohol consumption. Be careful, alcohol will reduce your REM sleep. No hot tottys. Have a single class of wine at dinner and call it good.

Also, watch out for those fast carbs (cookies, candy bars, one little chocolate eaten 5 times) when you're tired. They are everywhere during the Holidays.They will perk you up for an hour and then a big crash is coming, so is a big tummy.

Here it is, simplified. Seven hours of sleep for adults is healthy. Less than 6 -7 hours is unhealthy PERIOD! In order to get this extra 5lbs .Ok maybe 20 lbs off of me I have got to start with sleep.... simple, consistent, rejuvenating, refreshing, healing sleep.

Some call it Beauty sleep I just call it Beautiful living - one night at a time. We need beautiful sleeping for beautiful living.

And on the 7th day he rested. (Genesis 2:2)
-----

Dr Denton D. Weiss, M.D. is board certified in both Plastic and Reconstructive Surgery and Otolaryngology-Head and Neck Surgery. Dr. Weiss' approach to his medical practice flows from his convictions about the meaning of life which are deeply rooted in his Catholic Faith. He and his wife, Michelle strive for an integrated approach to life which recognizes the unity of the body, mind and soul. They call this approach "Bella Vitae" or "Beautiful Living". He, and Michelle, are contributing writers to Catholic Online.

---


Pope Francis: end world hunger through 'Prayer and Action'


Copywriter 2015 - Distributed by THE NEWS CONSORTIUM

Pope Francis Prayer Intentions for July 2015
Universal:
That political responsibility may be lived at all levels as a high form of charity.
Evangelization: That, amid social inequalities, Latin American Christians may bear witness to love for the poor and contribute to a more fraternal society.



Comments


More Health

Do you know what a can of Coke really does to your body? Watch

Image of

By Atarah Haely (NEWS CONSORTIUM)

Although Coke and sodas are a favorite for people all over the world, sodas are something that slowly changes our health and can lead into a number of diseases from the high amount of processed sugar. Starting from the first 10 minutes after a can of Coke is consumed, ... continue reading


Discovery of five different kinds of prostate cancer heralded as breakthrough Watch

Image of While many men have prostate cancer, it can grow so slowly it might not cause any problems until the patient eventually dies of something else.

By Catholic Online (NEWS CONSORTIUM)

Scientists in the United Kingdom have discovered the most common cancer among men can be classified into five types, depending on its DNA. This is a breakthrough in prostate cancer research, and once the type of cancer is identified, the patient's survival rate ... continue reading


8-year-old boy becomes youngest double-hand transplant patient Watch

Image of

By Talia Ramos (NEWS CONSORTIUM)

Surgeons believe 8-year-old Zion Harvey is the youngest to receive a double-hand transplant. The boy lost both of his hands over a severe infection years ago and opted to go through a transplant with the support of his parents. After the initial success of the ... continue reading


World's first malaria vaccine wins approval from European drug regulators Watch

Image of Mosquirix must first win agreement from African governments as the vaccine only offers only partial protection.

By Catholic Online (NEWS CONSORTIUM)

The world's first malaria vaccine is a go with European drug regulators after it was recommended safe and effective for babies at risk of the 'mosquito-born disease' in Africa. LOS ANGELES, CA (Catholic Online) - Called Mosquirix, the vaccine was developed by ... continue reading


560-pound man sets out to bike across the U.S. to lose weight and save his marriage Watch

Image of [Photo by: ABC News]

By Talia Ramos (NEWS CONSORTIUM)

To try to live a healthy life, get a job and save his failing marriage, a 560-pound man decided to embark on a biking journey across the United States. He has already traveled about 90 miles since he started last month and has lost around 60 pounds during the first two ... continue reading


Catholic organization's approach to female reproductive health a 'game changer' Watch

Image of Together with his colleagues, Dr. Thomas Hilgers developed NaPro (Natural Procreative) Technology. In Omaha in 1985, they founded the Pope Paul VI Institute for the Study of Human Reproduction, and in 1999 formally created the Creighton Model FertilityCare System.

By Gabrielle Cubera, CNA EWTN News

With the hope of providing authentic and ethical health care for women, Dr. Thomas Hilgers, creator of Natural Procreative Technology, has worked for decades to establish a medical network that studies, understands, and treats the female fertility cycle. Omaha, ... continue reading


Have scientists found the key to shut off aging? New study with worms finds success Watch

Image of

By Nikky Andres (NEWS CONSORTIUM)

Scientists have uncovered how to switch off the aging process, during a recent study with worms, which could possibly lead to the process being successful in humans. MUNTINLUPA, PHILIPPINES (Catholic Online) - The new study showed that adult cells of worms shortly ... continue reading


New eye drops may soon replace cataract surgery Watch

Image of Vision could cease altogether if cataracts remain untreated. Cataracts cause more blindness worldwide than any other eye condition.

By Catholic Online (NEWS CONSORTIUM)

Inexpensive and easy to administer, a new eye drop may soon make cataract removal surgery obsolete. A frequent bane of existence that afflicts the elderly, the new drops dissolves the clumps of protein that clouds vision. LOS ANGELES, CA (Catholic Online) - Cataract ... continue reading


Superhero DNA desired by pharmaceutical researchers for new drugs Watch

Image of

By Atarah Haely (NEWS CONSORTIUM)

They don't have the ability to fly or come with laser eyes, but there are people who exist today with the "superhero" genes. Similar to the figures portrayed in media, these people have ordinary lives with extraordinary physical abilities because of uncommon biological ... continue reading


Controversial Dr. Death and his 'Destiny machine' set out to help assist the suicide of an entire volunteer audience Watch

Image of

By Talia Ramos (NEWS CONSORTIUM)

Controversial medic known as Dr. Death will try to gas a volunteer audience at the Edinburg Fringe show, which he hosts, with his updated "right-to-die machine" to showcase "a peaceful and reliable means of death." According to reports, he will invite people from the ... continue reading


All Health News

Newsletters

Newsletter Sign Up icon

Stay up to date with the latest news, information, and special offers

Daily Readings

Reading 1, Leviticus 23:1, 4-11, 15-16, 27, 34-37
1 Yahweh spoke to Moses and said:4 "These ... Read More

Psalm, Psalms 81:3-4, 5-6, 10-11
3 blow the trumpet for the new month, for the full ... Read More

Gospel, Matthew 13:54-58
54 and, coming to his home town, he taught the people ... Read More

Saint of the Day

Saint of the Day for July 31st, 2015 Image

St. Ignatius Loyola
July 31: St. Ignatius was born in the family castle in Guipzcoa, Spain, ... Read More

Inform, Inspire & Ignite Logo

Find Catholic Online on Facebook and get updates right in your live feed.

Become a fan of Catholic Online on Facebook


Follow Catholic Online on Twitter and get News and Product updates.

Follow us on Twitter