Interview
Dr. Leila Emami
“I am a board-certified anesthesiologist and sleep specialist working in one of the main teaching hospitals of Tehran University in Iran. I had been a Post-Doctoral Researcher in division of sleep medicine, University of Chicago and Neuroanesthesia lab of UCSF" - Dr. Emami
Dr. Leila Emami is a sleep specialist at the World Sleep Society and I have an interview set up with her in the upcoming weeks.
Some of the questions I asked...
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Is there a realistic time frame between turning of electronics and going to bed?
A: About .5-1.5 hours before bed
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Is establishing a circadian rhythm more important than limiting brain activity before sleep?
A: Yes, a consistent sleep sleep schedule that follow good sleep hygiene guidelines is key
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How do countries like the United States compare to countries that may not use as much technology?
A: They experience very different factors that affect sleep, but they are not as impacted by technology
What is Sleep Hygiene?
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Targeting some behavioral habits and following a couple of rules that can help lead to healthy sleep with a normal quality and duration
Possible Consequences of Poor Sleep Hygiene…
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Sleep deprivation, depression, irritability, impaired function at school, impaired concentration and memory.
Components of Sleep Hygiene
1. Regular bed time and rise time
2. Avoid napping during daytime (maximum 15 minutes and before 3 pm)
3. Avoid Caffeine, nicotine and Alcohol near bedtime
4. Avoid rigorous exercise within two hours of bedtime, although it is recommended to do daytime physical activity
5. Avoid heavy and large dinner near bedtime
6. Keeping the bedroom quiet and dark
*increased amount of screen time in the evening is one of the main causes of initial insomnia (difficulty in going to sleep) and maintenance insomnia (fragmentation of sleep)*
Sleep Foundation
Cortisol - the hormone that make you feel awake and alert
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Caused by the sun rising in the morning
Melatonin - the hormone that produces feelings of sleepiness
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Caused by the sun setting in the evening
Circadian Rhythm
Circadian Rhythm is the biological clock that follows a 24 hour sleep-wake cycle. This is set by the specific times that one goes to sleep and wakes up. If they follow a similar pattern for an extended period of time, they will begin to release melatonin at that usual time for sleeping regardless of if they want to sleep or not. However, using technology before sleep stimulates the mind, and prolongs the release of melatonin. This also prolongs the release of cortisol and throws off the natural sleep schedule. In turn, the body believes that it is in danger, and therefore is more alert during the night and decreases overall sleep quality.