The 6 Dimensions Of Sleep (And Why They Matter)

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How Good Is Your Sleep, Really?

Dr. Marie Pierre St. Onge is an expert in sleep behavior and how different dimensions of sleep matter for overall health.

This is Dr. Marie-Pierre St-Onge, Director of Columbia University’s Center of Excellence for Sleep and Circadian Research.

The focus of Dr. St-Onge’s research is the study of the impact of lifestyle, especially sleep and diet, on cardio-metabolic risk factors.

She conducts clinical research combining her expertise on sleep, nutrition, and energy regulation.

What kind of things do her studies look at?

Her work focuses on questions about…

  • The role of circadian rhythms (including sleep duration and timing)
  • Meal timing and eating patterns

…and their impact on cardio-metabolic risk.

What does she want us to know?

First things first, when not to worry:

❝Getting a bad night’s sleep once in a while isn’t anything to worry about. That’s what we would describe as transient insomnia. Chronic insomnia occurs when you spend three months or more without regular sleep, and that is when I would start to be concerned.❞

But… as prevention is (as ever) better than cure, she also advises that we do pay attention to our sleep! And, as for how to do that…

The Six Dimensions of Sleep

One useful definition of overall sleep health is the RU-Sated framework, which assesses six key dimensions of sleep that have been consistently associated with better health outcomes. These are:

  • regularity
  • satisfaction with sleep
  • alertness during waking hours
  • timing of sleep
  • efficiency of sleep
  • duration of sleep

You’ll notice that some of these things you can only really know if you use a sleep-monitoring app. She does recommend the use of those, and so do we!

We reviewed and compared some of the most popular sleep-monitoring apps! You can check them out here: Time For Some Pillow Talk

You also might like…

We’re not all the same with regard to when is the best time for us to sleep, so:

Use This Sleep Cycle Calculator To Figure Out the Optimal Time for You To Go to Bed and Wake Up

AROUND THE WEB

What’s happening in the health world…

More to come tomorrow!

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Recommended

  • The Brain-Skin Doctor
  • Fall Asleep In 2 Minutes (Doctor Explains)
    Dr. Siobhan Deshauer’s sleep tips: Master the art of box breathing, progressive relaxation, and cognitive shuffling for better rest. Plus, check out her video for more strategies.

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  • The Secret to Better Squats: Foot, Knee, & Ankle Mobility

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    We’ve talked before about how Slav squats, Asian squats, deep squats, sitting squats, or various other things they might by called (these are all different names for the same thing), are one of the most anti-aging exercises, if not outright the most anti-aging exercise. Yet, how to get good at them?

    “Just squat more” is fine advice and will get you there eventually, but there are ways to shorten the time it takes, by unlocking whatever part(s) might be holding you back:

    Piece by piece

    The key to improving the whole is to not neglect any of the parts—so here they are:

    1. Foot rolls: roll your foot onto its outer and inner edges to stretch; repeat for both legs.
    2. Toe lifts: lift your toes up and down while keeping your legs straight.
    3. Toe curls: curl your toes to engage foot muscles.
    4. Foot circles: rotate your feet in circles; repeat for both legs.
    5. Heel raises: stand tall, raise your heels off the ground, and engage your core.
    6. Tibialis anterior exercise: lean against a wall or similar, and lift your toes off ground to strengthen your tibialis anterior (important and oft-forgotten muscle, responsible for more than people think!)
    7. Heel drops: perform dynamic heel drops with your feet back, to stretch your ankles.
    8. Hamstring curls & leg extension: curl your leg back toward your glutes, and then extend it forwards; alternate legs.
    9. Dynamic calf stretch: bend and straighten your knees alternately in a forward lunge position.
    10. Squat to heel raise: perform squats with your heels lifting off the floor and your arms raised.
    11. Banded ankle dorsiflexion: use a yoga strap or towel to stretch your feet, calves, and hamstrings.
    12. Seated feet circles: extend your legs and rotate your feet in outward and inward circles.
    13. Dorsiflexion/plantar flexion: alternate one foot up and the other down dynamically.
    14. Seated knee flexion & extension: alternate lifting your knees and extending your legs, while seated.

    Note: “seated” in all cases means on the floor, not a chair!

    For more on all of these plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    What Nobody Teaches You About Strengthening Your Knees ← about that tibialis anterior muscle and what it means for your knees

    Take care!

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  • As Nuns Disappear, Many Catholic Hospitals Look More Like Megacorporations

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    ST. LOUIS — Inside the more than 600 Catholic hospitals across the country, not a single nun can be found occupying a chief executive suite, according to the Catholic Health Association.

    Nuns founded and led those hospitals in a mission to treat sick and poor people, but some were also shrewd business leaders. Sister Irene Kraus, a former chief executive of Daughters of Charity National Health System, was famous for coining the phrase “no margin, no mission.” It means hospitals must succeed — generating enough revenue to exceed expenses — to fulfill their original mission.

    The Catholic Church still governs the care that can be delivered to millions in those hospitals each year, using religious directives to ban abortions and limit contraceptives, in vitro fertilization, and medical aid in dying.

    But over time, that focus on margins led the hospitals to transform into behemoths that operate for-profit subsidiaries and pay their executives millions, according to hospital tax filings. These institutions, some of which are for-profit companies, now look more like other megacorporations than like the charities for the destitute of yesteryear.

    The absence of nuns in the top roles raises the question, said M. Therese Lysaught, a Catholic moral theologist and professor at Loyola University Chicago: “What does it mean to be a Catholic hospital when the enterprise has been so deeply commodified?”

    The St. Louis area serves as the de facto capital of Catholic hospital systems. Three of the largest are headquartered here, along with the Catholic hospital lobbying arm. Catholicism is deeply rooted in the region’s culture. During Pope John Paul II’s only U.S. stop in 1999, he led Mass downtown in a packed stadium of more than 100,000 people.

    For a quarter century, Sister Mary Jean Ryan led SSM Health, one of those giant systems centered on St. Louis. Now retired, the 86-year-old said she was one of the last nuns in the nation to lead a Catholic hospital system.

    Ryan grew up Catholic in Wisconsin and joined a convent while in nursing school in the 1960s, surprising her family. She admired the nuns she worked alongside and felt they were living out a higher purpose.

    “They were very impressive,” she said. “Not that I necessarily liked all of them.”

    Indeed, the nuns running hospitals defied the simplistic image often ascribed to them, wrote John Fialka in his book “Sisters: Catholic Nuns and the Making of America.”

    “Their contributions to American culture are not small,” he wrote. “Ambitious women who had the skills and the stamina to build and run large institutions found the convent to be the first and, for a long time, the only outlet for their talents.”

    This was certainly true for Ryan, who climbed the ranks, working her way from nurse to chief executive of SSM Health, which today has hospitals in Illinois, Missouri, Oklahoma, and Wisconsin.

    The system was founded more than a century ago when five German nuns arrived in St. Louis with $5. Smallpox swept through the city and the Sisters of St. Mary walked the streets offering free care to the sick.

    Their early foray grew into one of the largest Catholic health systems in the country, with annual revenue exceeding $10 billion, according to its 2023 audited financial report. SSM Health treats patients in 23 hospitals and co-owns a for-profit pharmacy benefit manager, Navitus, that coordinates prescriptions for 14 million people.

    But Ryan, like many nuns in leadership roles in recent decades, found herself confronted with an existential crisis. As fewer women became nuns, she had to ensure the system’s future without them.

    When Ron Levy, who is Jewish, started at SSM as an administrator, he declined to lead a prayer in a meeting, Ryan recounted in her book, “On Becoming Exceptional.”

    “Ron, I’m not asking you to be Catholic,” she recalled telling him. “And I know you’ve only been here two weeks. So, if you’d like to make it three, I suggest you be prepared to pray the next time you’re asked.”

    Levy went on to serve SSM for more than 30 years — praying from then on, Ryan wrote.

    In Catholic hospitals, meetings are still likely to start with a prayer. Crucifixes often adorn buildings and patient rooms. Mission statements on the walls of SSM facilities remind patients: “We reveal the healing presence of God.”

    Above all else, the Catholic faith calls on its hospitals to treat everyone regardless of race, religion, or ability to pay, said Diarmuid Rooney, a vice president of the Catholic Health Association. No nuns run the trade group’s member hospitals, according to the lobbying group. But the mission that compelled the nuns is “what compels us now,” Rooney said. “It’s not just words on a wall.”

    The Catholic Health Association urges its hospitals to evaluate themselves every three years on whether they’re living up to Catholic teachings. It created a tool that weighs seven criteria, including how a hospital acts as an extension of the church and cares for poor and marginalized patients.

    “We’re not relying on hearsay that the Catholic identity is alive and well in our facilities and hospitals,” Rooney said. “We can actually see on a scale where they are at.”

    The association does not share the results with the public.

    At SSM Health, “our Catholic identity is deeply and structurally ingrained” even with no nun at the helm, spokesperson Patrick Kampert said. The system reports to two boards. One functions as a typical business board of directors while the other ensures the system abides by the rules of the Catholic Church. The church requires the majority of that nine-member board to be Catholic. Three nuns currently serve on it; one is the chair.

    Separately, SSM also is required to file an annual report with the Vatican detailing the ways, Kampert said, “we deepen our Catholic identity and further the healing ministry of Jesus.” SSM declined to provide copies of those reports.

    From a business perspective, though, it’s hard to distinguish a Catholic hospital system like SSM from a secular one, said Ruth Hollenbeck, a former Anthem insurance executive who retired in 2018 after negotiating Missouri hospital contracts. In the contracts, she said, the difference amounted to a single paragraph stating that Catholic hospitals wouldn’t do anything contrary to the church’s directives.

    To retain tax-exempt status under Internal Revenue Service rules, all nonprofit hospitals must provide a “benefit” to their communities such as free or reduced-price care for patients with low incomes. But the IRS provides a broad definition of what constitutes a community benefit, which gives hospitals wide latitude to justify not needing to pay taxes.

    On average, the nation’s nonprofit hospitals reported that 15.5% of their total annual expenses were for community benefits in 2020, the latest figure available from the American Hospital Association.

    SSM Health, including all of its subsidiaries, spent proportionately far less than the association’s average for individual hospitals, allocating roughly the same share of its annual expenses to community efforts over three years: 5.1% in 2020, 4.5% in 2021, and 4.9% in 2022, according to a KFF Health News analysis of its most recent publicly available IRS filings and audited financial statements.

    A separate analysis from the Lown Institute think tank placed five Catholic systems — including the St. Louis region’s Ascension — on its list of the 10 health systems with the largest “fair share” deficits, which means receiving more in tax breaks than what they spent on the community. And Lown said three St. Louis-area Catholic health systems — Ascension, SSM Health, and Mercy — had fair share deficits of $614 million, $235 million, and $92 million, respectively, in the 2021 fiscal year.

    Ascension, Mercy, and SSM disputed Lown’s methodology, arguing it doesn’t take into account the gap between the payments they receive for Medicaid patients and the cost of delivering their care. The IRS filings do.

    But, Kampert said, many of the benefits SSM provides aren’t reflected in its IRS filings either. The forms reflect “very simplistic calculations” and do not accurately represent the health system’s true impact on the community, he said.

    Today, SSM Health is led by longtime business executive Laura Kaiser. Her compensation in 2022 totaled $8.4 million, including deferred payments, according to its IRS filing. Kampert defended the amount as necessary “to retain and attract the most qualified” candidate.

    By contrast, SSM never paid Ryan a salary, giving instead an annual contribution to her convent of less than $2 million a year, according to some tax filings from her long tenure. “I didn’t join the convent to earn money,” Ryan said.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • Passion Fruit vs Blueberries – Which is Healthier?

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    Our Verdict

    When comparing passion fruit to blueberries, we picked the passion fruit.

    Why?

    It wasn’t close!

    In terms of macros, the passion fruit has 3x the protein, 1.5x the carbs, and more than 4x the fiber. An easy win for passion fruit!

    In the category of vitamins, passion fruit has more of vitamins A, B2, B3, B5, B6, B7, B9, C, and choline, while blueberries have more of vitamins B1, E, and K. So, blueberries are not without their merits, but all in all, another win for passion fruit here.

    When it comes to minerals, passion fruit has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while blueberries have slightly more zinc.

    Looking at polyphenols, this is one category where blueberry wins, and by a fair margin. We think that’s a great reason to enjoy blueberries, but not enough to reverse the win for passion fruit based on all the other categories!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Enjoy!

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Related Posts

  • The Brain-Skin Doctor
  • Younger Next Year – by Chris Crowley & Dr. Henry Lodge

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Is it diet and exercise? Well, of course that’s a component. Specific kinds of exercise, too. But, as usual when we feature a book, there’s more:

    In this case, strong throughout is the notion of life being a marathon not a sprint—and training for it accordingly.

    Doing the things now that you’ll really wish you’d started doing sooner, and finding ways to build them into daily life.

    Not just that, though! The authors take a holistic approach to life and health, and thus also cover work life, social life, and so forth. Now, you may be thinking “I’m already in the 80 and beyond category; I don’t work” and well, the authors advise that you do indeed work. You don’t have to revamp your career, but science strongly suggests that people who work longer, live longer.

    Of course that doesn’t have to mean going full-throttle like a 20-year-old determined to make their mark on the world (you can if you want, though). It could be volunteering for a charity, or otherwise just finding a socially-engaging “work-like” activity that gives you purpose.

    About the blend of motivational pep talk and science—this book is heavily weighted towards the former. It has, however, enough science to keep it on the right track throughout. Hence the two authors! Crowley for motivational pep, and Dr. Lodge for the science (with extra input from brain surgeon Dr. Hamilton, too).

    Bottom line: if you want to feel the most prepared possible for the coming years and decades, this is a great book that covers a lot of bases.

    Click here to check out “Younger Next Year” and get de-aging!

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  • The Sweet Truth About Diabetes

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    There’s A Lot Of Confusion About Diabetes!

    For those readers who are not diabetic, nor have a loved one who is diabetic, nor any other pressing reason to know these things, first a quick 101 rundown of some things to understand the rest of today’s main feature:

    • Blood sugar levels: how much sugar is in the blood, measured in mg/dL or mmol/L
    • Hyperglycemia or “hyper” for short: too much sugar in the blood
    • Hypoglycemia or “hypo” for short: too little sugar in the blood
    • Insulin: a hormone that acts as a gatekeeper to allow sugar to pass, or not pass, into various parts of the body
    • Type 1 diabetes (sometimes capitalized, and/or abbreviated to “T1D”) is an autoimmune disorder that prevents the pancreas from being able to supply the body with insulin. This means that taking insulin consistently is necessary for life.
    • Type 2 diabetes is a matter of insulin resistance. The pancreas produces plenty of insulin, but the body has become desensitized to it, so it doesn’t work properly. Taking extra insulin may sometimes be necessary, but for many people, it can be controlled by means of a careful diet and other lifestyle factors.

    With that in mind, on to some very popular myths…

    Diabetes is caused by having too much sugar

    While sugar is not exactly a health food, it’s not the villain of this story either.

    • Type 1 diabetes has a genetic basis, triggered by epigenetic factors unrelated to sugar.
    • Type 2 diabetes comes from a cluster of risk factors which, together, can cause a person to go through pre-diabetes and acquire type 2 diabetes.
      • Those risk factors include:
        • A genetic predisposition
        • A large waist circumference
          • (this is more relevant than BMI or body fat percentage)
        • High blood pressure
        • A sedentary lifestyle
        • Age (the risk starts rising at 35, rises sharply at 45, and continues upwards with increasing age)

    Read more: Risk Factors for Type 2 Diabetes

    Diabetics can’t have sugar

    While it’s true that diabetics must be careful about sugar (and carbs in general), it’s not to say that they can’t have them… just: be mindful and intentional about it.

    • Type 1 diabetics will need to carb-count in order to take the appropriate insulin bolus. Otherwise, too little insulin will result in hyperglycemia, or too much insulin will result in hypoglycemia.
    • Type 2 diabetics will often be able to manage their blood sugar levels with diet alone, and slow-release carbs will make this easier.

    In either case, having quick release sugars will increase blood sugar levels (what a surprise), and sometimes (such as when experiencing a hypo), that’s what’s needed.

    Also, when it comes to sugar, a word on fruit:

    Not all fruits are equal, and some fruits can help maintain stable blood sugar levels! Read all about it:

    Fruit Intake to Prevent and Control Hypertension and Diabetes

    Artificial sweeteners are must-haves for diabetics

    Whereas sugar is a known quantity to the careful diabetic, some artificial sweeteners can impact insulin sensitivity, causing blood sugars to behave in unexpected ways. See for example:

    The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis

    If a diabetic person is hyper, they should exercise to bring their blood sugar levels down

    Be careful with this!

    • In the case of type 2 diabetes, it may (or may not) help, as the extra sugar may be used up.
    • Type 1 diabetes, however, has a crucial difference. Because the pancreas isn’t making insulin, a hyper (above a certain level, anyway) means more insulin is needed. Exercising could do more harm than good, as unlike in type 2 diabetes, the body has no way to use that extra sugar, without the insulin to facilitate it. Exercising will just pump the syrupy hyperglycemic blood around the body, potentially causing damage as it goes (all without actually being able to use it).

    There are other ways this can be managed that are outside of the scope of this newsletter, but “be careful” is rarely a bad approach.

    Read more, from the American Diabetes Association:

    Exercise & Type 1 Diabetes

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  • Black Tea or Green Tea – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing black tea to green tea, we picked the black tea.

    Why?

    It was close! Ultimately we picked the black tea as the “best all-rounder”.

    Both teas are great for the health, insofar as tea in general is a) a very good way to hydrate (better absorption than plain water) and b) an excellent source of beneficial phytochemicals—mostly antioxidants of various kinds, but there’s a lot in there.

    We did a run-down previously of the relative benefits of each of four kinds of tea (black, white, green, red):

    Which Tea Is Best, By Science?

    Which concluded in its final summary:

    Black, white, green, and red teas all have their benefits, and ultimately the best one for you will probably be the one you enjoy drinking, and thus drink more of.

    If trying to choose though, we offer the following summary:

    • Black tea: best for total beneficial phytochemicals
    • White tea:best for your oral health
    • Green tea: best for your brain
    • ❤️ Red tea: best if you want naturally caffeine-free

    Enjoy!

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