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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  • The Longevity Diet – by Dr. Valter Longo

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    Another book with “The New Science” in its subtitle, so, is this one a new science?

    Yes and no; some findings are new, many are not, what really sets this book apart from many of its genre though is that rather than focusing on fighting aging, it focuses on retaining youth. While this may seem like one and the same thing, there is a substantive difference beyond the ideological, which is: while anti-aging research focuses on what causes people to suffer age-related decline and fights each of those things, Dr. Longo’s research focuses on what is predominant in youthful bodies, cells, DNA, and looks to have more of that. Looking in a slightly different place means finding slightly different things, and knowledge is power indeed.

    Dr. Longo bases his research and focus on his “5 pillars of longevity”. We’ll not keep them a mystery; they are:

    1. Juventology research
    2. Epidemiology
    3. Clinical studies
    4. Centenarian studies
    5. Study of complex systems

    The first there (juventology research) may sound like needless jargon, but it is the counterpoint of the field of gerontology, and is otherwise something that didn’t have an established name.

    You may wonder why “clinical studies” gets a separate item when the others already include studies; this is because many studies when it comes to aging and related topics are population-based studies, cohort studies, observational studies, or (as is often the case) multiple of the above at once.

    Of course, all this discussion of academia is not itself practical information for the reader (unless we happen to work in the field), but it is interesting and does give confidence in the conclusions upon which the practical parts of the book are based.

    And what are they? As the title suggests, it’s about diet, and specifically, it’s about Dr. Longo’s “fast-mimicking diet”, which boasts the benefits of intermittent fasting without intermittent fasting. This hinges, of course, on avoiding metabolic overload, which can be achieved with a fairly simple diet governed by the principles outlined in this book, based on the research referenced.

    In the category of subjective criticism, there is quite a bit of fluff, much of it self-indulgently autobiographical and very complimentary, but its presence does not take anything away from the excellent content contained in the book.

    Bottom line: if you’d like a fresh perspective on regaining/retaining youthfulness, then this is a great book to read.

    Click here to check out The Longevity Diet, and stay younger!

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  • How Not to Age – by Dr. Michael Greger

    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.

    First things first: it’s a great book, and it’s this reviewer’s favorite of Dr. Greger’s so far (for posterity: it’s just been published and this reviewer has just finished reading the copy she got on pre-order)

    Unlike many popular physician authors, Dr. Greger doesn’t rehash a lot of old material, and instead favours prioritizing new material in each work. Where appropriate, he’ll send the reader to other books for more specific information (e.g: you want to know how to avoid premature death? Go read How Not To Die. You want to know how to lose weight? How Not To Diet. Etc).

    In the category of new information, he has a lot to offer here. And with over 8,000 references, it’s information, not conjecture. On which note, we recommend the e-book version if that’s possible for you, for three reasons:

    1. It’s possible to just click the references and be taken straight to the cited paper itself online
    2. To try to keep the book’s size down, Dr. Greger has linked to other external resources too
    3. The only negative reviews on Amazon, so far, are people complaining that the print copy’s text is smaller than they’d like

    For all its information-density (those 8,000+ references are packed into 600ish pages), the book is very readable even to a lay reader; the author is a very skilled writer.

    As for the content, we can’t fit more than a few sentences here so forgive the brevity, but we’ll mention that he covers:

    • Slowing 11 pathways of aging
    • The optimal anti-aging regimen according to current best science
    • Preserving function (specific individual aspects of aging, e.g. hearing, sight, cognitive function, sexual function, hair, bones, etc)
    • “Dr. Greger’s Anti-Aging Eight”

    In terms of “flavor” of anti-aging science, his approach can be summed up as: diet and lifestyle as foundation; specific supplements and interventions as cornerstones.

    Bottom line: this is now the anti-aging book.

    Click here to check out How Not To Age, and look after yourself with the best modern science!

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  • The Orchid That Renovates Your Gut (Gently)

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    The Orchid That Renovates Your Gut (Gently)

    Dendrobium officinale is an orchid that’s made its way from Traditional Chinese Medicine into modern science.

    Read: Traditional Uses, Phytochemistry, Pharmacology, and Quality Control of Dendrobium officinale

    To summarize its benefits, we’ll quote from Dr. Paharia’s article featured in our “what’s happening in the health world” section all so recently:

    ❝Gut microbes process Dendriobium officinale polysaccharides (DOPs) in the colon, producing short-chain fatty acids (SCFAs) and oligosaccharides that alter gut microbial composition and improve human health.

    DOPs have been shown to decrease harmful bacteria like E. coli and Staphylococcus while promoting beneficial ones like Bifidobacterium.❞

    Source: The future of functional foods: leveraging Dendrobium officinale for optimal gut health and disease prevention

    We don’t stop at secondary sources, though, so we took a look at the science.

    Dr. Wu et al. found (we’ll quote directly for these bullet points):

    • DOPs have been shown to influence the gut microbiota, such as the abundance of Lactobacillus, Bifidobacterium, Akkermansia, Bacteroides, and Prevotella, and provide different benefits to the host due to structural differences.
    • The dietary intake of DOPs has been shown to improve the composition of the gut microbiome and offers new intervention strategies for metabolic diseases such as obesity and type 2 diabetes as well as inflammatory diseases such as chronic obstructive pulmonary disease and colitis.
    • Compared to drug therapy, intervention with DOPs is not specific and has a longer intervention duration

    Source: Structure, Health Benefits, Mechanisms, and Gut Microbiota of Dendrobium officinale Polysaccharides: A Review

    This is consistent with previous research on Dendrobium officinale, such as last year’s:

    ❝DOP significantly increased benign intestinal microbe proportion (Lactobacillus, etc.), but reduced harmful bacteria (Escherichia shigella) (P < 0.05), and significantly increased butyric acid production (P < 0.05)❞

    Source: Dendrobium officinale Xianhu 2 polysaccharide helps forming a healthy gut microbiota and improving host immune system

    In summary…

    Research so far indicates that this does a lot of good for the gut, in a way that can “kickstart” healthier, self-regulating gut microbiota.

    As to its further prospects, check out:

    Dendrobium as a new natural source of bioactive for the prevention and treatment of digestive tract diseases: a comprehensive review with future perspectives

    Very promising!

    Where can I get it?

    We don’t sell it, but for your convenience here’s an example product on Amazon

    Be warned, it is expensive though!

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  • Hoisin Sauce vs Teriyaki Sauce – Which is Healthier?

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    Our Verdict

    When comparing hoisin sauce to teriyaki sauce, we picked the teriyaki sauce.

    Why?

    Neither are great! But spoonful for spoonful, the hoisin sauce has about 5x as much sugar.

    Of course, exact amounts will vary by brand, but the hoisin will invariably be much more sugary than the teriyaki.

    On the flipside, the teriyaki sauce may sometimes have slightly more salt, but they are usually in approximately the same ballpark of saltiness, so this is not a big deciding factor.

    As a general rule of thumb, the first few ingredients will look like this for each, respectively:

    Hoisin:

    • Sugar
    • Water
    • Soybeans

    Teriyaki:

    • Soy sauce (water, soybeans, salt)
    • Rice wine
    • Sugar

    In essence: hoisin is a soy-flavored syrup, while teriyaki is a sweetened soy sauce

    Wondering about that rice wine? The alcohol content is negligible, sufficiently so that teriyaki sauce is not considered alcoholic. For health purposes, it is well under the 0.05% required to be considered alcohol-free.

    For religious purposes, we are not your rabbi or imam, but to our best understanding, teriyaki sauce is generally considered kosher* (the rice wine being made from rice) and halal (the rice wine being de-alcoholized by the processing, making the sauce non-intoxicating).

    *Except during passover

    Want to try some?

    You can compare these examples side-by-side yourself:

    Hoisin sauce | Teriyaki sauce

    Enjoy!

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  • The No-Nonsense Meditation Book – by Dr. Steven Laureys

    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.

    We’ve reviewed books about meditation before, and when we review books, we try to pick ones that have something that make them stand out from the others. So, what stands out in this case?

    The author is a medical doctor and neurologist, with decades of experience focusing on neuronal plasticity and multimodel neural imaging. So, a little beyond “think happy thoughts”-style woo.

    The style of the book is pop-science in tone, but with a lot of hard clinical science underpinning it and referenced throughout, as one would expect of a scientist of Dr. Laurey’s stature (with hundreds of peer-reviewed papers in top-level journals).

    You may be wondering: is this a “how-to” book or a “why-to” book or a “what-happens” book? It’s all three.

    The “how-to” is also, as the title suggests, no-nonsense. We are talking maximum results for minimum mystery here.

    Bottom line: if you’d like to be able to take up a meditative practice and know exactly what it’s doing to your brain (quietening these parts, stimulating and physically growing those parts, etc) then this is the book for you.

    Click here to check out The No-Nonsense Meditation Book, and re-light the less glowy bits of your brain!

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  • The Diet Compass – by Bas Kast

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    Facts about nutrition and health can be hard to memorize. There’s just so much! And often there are so many studies, and while the science is not usually contradictory, pop-science headlines sure can be. What to believe?

    Bas Kast brings us a very comprehensive and easily digestible solution.

    A science journalist himself, he has gone through the studies so that you don’t have to, and—citing them along the way—draws out the salient points and conclusions.

    But, he’s not just handing out directions (though he does that too); he’s arranged and formatted the information in a very readable and logical fashion. Chapter by chapter, we learn the foundations of important principles for “this is better than that” choices in diet.

    Most importantly, he lays out for us his “12 simple rules for healthy eating“, and they are indeed as simple as they are well-grounded in good science.

    Bottom line: if you want “one easy-reading book” to just tell you how to make decisions about your diet, simply follow those rules and enjoy the benefits… Then this book is exactly that.

    Click here to check out The Diet Compass and get your diet on the right track!

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