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Everyone knows how important diet and exercise are for maintaining good health. Avoiding sleep deprivation and getting a good night of rest is just as important because it affects every aspect of our health.<\/strong> Restful sleep improves brain performance, mood, and well-being. It helps keep our immune systems strong and ready to fight disease. It reduces stress and supports healthy metabolism. It even lowers the risk of debilitating chronic diseases such as heart attack, stroke, and dementia.<\/p>\n In today\u2019s world with busy lifestyles and work stresses, it can be hard to get enough sleep to recharge our batteries. However, the challenge isn\u2019t just getting enough sleep; it\u2019s making sure we get the right kind of sleep. But before we examine the principles of better sleep, it helps to understand what happens to our brains and bodies when we do sleep.<\/p>\n Sleep<\/a> is an altered state of consciousness where the body rests but the brain remains active to continue carrying out important functions. Throughout the night, the sleep process goes through five different stages:<\/p>\n During the night, REM sleep periods get longer while deep sleep declines. By morning, most sleep is in stages 1, 2, and REM.<\/p>\n Currently, American adults average 6.8 hours of sleep at night. SleepFoundation.org<\/a>, a nonprofit firm providing evidence-based resources to help people manage their sleep, recommends 7 to 9 hours. However, the amount of sleep each individual person really needs can depend on many factors, including overall health, daily activities, and typical sleep patterns.<\/p>\n Many factors impact sleep and wakefulness by affecting neurotransmitter signals in the brain. When awake, some foods and medicines can reduce alertness, cause drowsiness, and affect the quality of sleep. Caffeinated drinks, diet pills and decongestants can cause inability to sleep. Drinking alcohol, smoking cigarettes, and taking antidepressants can also interfere with REM sleep.<\/p>\n Environmental factors, such as uncomfortable bedding and a noisy sleep environment, can make it hard to sleep well. Unusually hot or cold temperatures can disrupt REM sleep. Other common factors that contribute to sleeplessness include aging, mental or emotional distress, depression, sleeping too much during the day, illness and medical conditions, and overstimulation before bedtime and physical pain.<\/p>\n To gather information on healthy sleep behaviors, we talked with one of TrueCare\u2019s most tenured primary care and internal medicine specialists, Dr. Samuel Poniachik<\/a>. Throughout his 31 years of experience as a doctor, most of it working in community health centers, he has emphasized the importance of proper sleep as a determining factor for good health \u2013 especially during stressful times.<\/p>\n \u201cMost of us have been in fight or flight mode since COVID, always running from one thing to the next and rarely getting the nightly recharge we need,\u201d says Dr. Poniachik. \u201cAt times like these, sleep hygiene is more essential than ever for good health. Getting enough sleep so you get to the level of REM sleep recharges the brain, cleans the lymphatic system, and boosts your immune system.\u201d<\/p>\n Dr. Poniachik recommends the following tips for better sleep:<\/strong><\/p>\n Melatonin<\/a>\u00a0is a hormone produced in the brain in response to darkness. It helps regulate circadian rhythms and sleep. Exposure to light at night can block melatonin production and disrupt sleep patterns. Based on existing research, short-term use of melatonin supplements in small doses appears to be safe for most people. However, more research is needed on the impact of long-term usage and possible side effects.<\/p>\n If you aren\u2019t getting enough sleep, melatonin supplements may help for short periods of time. However, they can interfere with the body\u2019s ability to naturally release melatonin, so avoid becoming dependent on them. Most physicians recommend cognitive therapy to reduce worry, stress and anxiety about not being able to fall asleep. Clearing the mind by practicing good relaxation techniques, such as meditation, can enable you to fall asleep easily and comfortably as the body is designed to do.<\/p>\n If sleep problems are disrupting your life or you are suffering from sleep disorders<\/a>, call or text\u00a0(760) 736-6767<\/a> to schedule an appointment with one of our compassionate, knowledgeable TrueCare providers at any of our health center locations<\/a> in North San Diego County or Perris in Riverside County.<\/p>\n American Sleep Association<\/a><\/p>\n SleepFoundation<\/a><\/p>\n University of Rochester Medical Center<\/a><\/p>\n National Center of Complementary and Integrative Health<\/a><\/p>\n MedlinePlus<\/a><\/p>\n TrueCare provides a number of health services<\/strong><\/a>\u00a0for children, adults, and the elderly, including wellness checks. Our providers are committed to quality comprehensive care with heart.\u00a0Contact<\/strong><\/a>\u00a0your local TrueCare health center today to set up your appointment to improve your heart health.<\/em><\/p>\n DISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":" Everyone knows how important diet and exercise are for maintaining good health. Avoiding sleep deprivation and getting a good night of rest is just as important because it affects every […]<\/p>\n","protected":false},"author":10,"featured_media":28222,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"Moderate exposure to the sun provides many health benefits, including helping the human body make Vitamin D. This essential nutrient strengthens the bones, blood cells, and immune system, and helps the body absorb important minerals like calcium and phosphorus.\r\n\r\nSunburn prevention is crucial for taking care of your skin \u2013 the largest organ of the body! According to the Surgeon General<\/a>, more than 1 out of every 3 Americans reports getting sunburned each year. \r\n\r\nAnyone who has returned home from a long day outside with red painful skin knows that too much sun is not a good thing. Occasional mild sunburns can be treated with aloe or other soothing ointments. Over long periods of time, frequent overexposure to the sun can cause premature skin aging and permanent skin damage, including skin cancer.<\/a> \r\n\r\nSkin damage results from two types of ultraviolet (UV) rays emitted by the sun. Ultraviolet A (UVA) rays cause wrinkling and skin aging. Ultraviolet B (UVB) rays produce sunburn. The best way to avoid skin damage from UV rays is to practice sun safety on a regular basis, including applying sunscreen when spending time outdoors.\r\n\r\nWhat Is Sleep?<\/h2>\n
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\nClick here <\/a>to learn more about the five stages of sleep.<\/h4>\n
\nHow Much Sleep Do We Need?<\/h2>\n
\nClick here<\/a> for recommended hours of sleep by age group and a list of questions to help determine how much sleep you need.<\/h4>\n
\nNegative Impacts on Sleep Quality<\/h2>\n
How To Develop Healthy Sleep Habits<\/h2>\n
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Is It Safe to Take Melatonin Pills?<\/h2>\n
Resources:<\/strong><\/h2>\n
\nThe information, including but not limited to, text, graphics, images, and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you read on this website.<\/em><\/p>\n
\r\n\r\nCheck out our tips for sunburn relief.<\/a><\/h4>\r\n\r\n
\r\n\r\nWhat is Sunscreen?<\/h2>\r\n\r\n\r\nSunscreen is a skin care product that uses a combination of organic chemical compounds to protect the surface of the skin from UV rays. It comes in spray or lotion formulas, and works by absorbing the UV rays, converting them into heat, and releasing back into the air. Whether using spray or lotion, sunscreen must be rubbed into the skin in order to be effective.\r\n\r\nSunblock offers a different kind of sunscreen to protect against UV skin damage. It works by using minerals such as zinc oxide or titanium oxide to form a physical barrier that prevents UV rays from getting into the skin. Because sunblock remains on the surface of the skin, it does not need to be rubbed in. Unlike sunscreens, which are invisible once applied, sunblocks often leave a layer of tint, usually white, on the skin.\r\n\r\n
What is \u201cBroad Spectrum\u201d Sunscreen<\/h3>\r\nWhen used properly, sunscreens and sunblocks are effective at preventing skin damage. However, each product only protects against one type of UV ray. Sunscreen is designed to protect against the UVA rays that cause wrinkling and premature skin aging. Sunblock is formulated to protect against the UVB rays that cause sunburn. \r\n\r\nBroad spectrum sunscreen prevents skin damage caused by UVA and UVB rays. It works by protecting the skin\u2019s surface and deeper skin tissues in one product and is highly recommended by dermatologists. Broad spectrum protection is also available in some sunblock products. When shopping for sunscreen, be sure to look for \u201cbroad spectrum\u201d on the packaging. Otherwise, it won\u2019t protect against both types of UV rays.\r\n\r\n\r\n
\r\n\r\nThe Federal Drug Administration regulates sunscreen to make sure they work. Watch the FDA\u2019s message for consumers.<\/a><\/h4>\r\n\r\n
\r\n\r\n\r\nWhat is SPF and Why is it Important?<\/h2>\r\n\r\nSPF rates the effectiveness of a sunscreen\u2019s ability to filter out UV radiation. It does this by measuring the amount of UV rays required to produce sunburn on sunscreen-protected skin compared to unprotected skin. If you applied a sunscreen rated SPF 30, it would take 30 times longer to burn the skin than if you were not wearing sunscreen.\r\nHowever, SPF does not measure how long you can stay in the sun without getting burned. Instead, it measures the total amount of exposure to the sun and how well the sunscreen protects against it. \r\n\r\nThe most important thing to know about SPF is the higher the number the more protection you get from UV rays. For example, SPF 50+ sunscreens filter 98% of UV radiation, while SPF 30 sunscreens filter 96.7%. That may seem like a negligible amount, but longer length of time in the sun equals higher exposure to UV rays \u2013 requiring more sunscreen for sunburn prevention.\r\n \r\n\r\n
When Should You Wear Sunscreen?<\/h2>\r\n\r\nUsing sunscreen is often associated with the summer months when the sun shines brightly and days are long and hot. However, temperature and sunshine have nothing to do with sunburn risk. You can get sunburned any time of year if you stay out too long in the sun without following to sun safety precautions. You can even get burned on a cloudy day. No matter what time of year, it\u2019s a good idea to apply sunscreen when you plan to be outdoors for any length of time. \r\n\r\n
Misperceptions About Sunscreen Usage<\/h2>\r\n\r\nUnfortunately, a lot of misinformation exists that contributes to incorrect use of sunscreen. To avoid painful sunburn or long-term skin damage, be aware of these common misconceptions:\r\n\r\nFalse:<\/strong> You only have to apply sunscreen once if you rub enough into your skin.\r\nTrue:<\/strong> Sunscreen wears off after a while, especially when swimming or playing in water. At minimum it should be reapplied every 2 hours.<\/strong>\r\n\r\nFalse:<\/strong> A fake tan product will protect your skin from the sun.\r\nTrue:<\/strong> Rubbing lotion on your skin that creates a fake tan does not block out UV rays and won\u2019t protect against sunburn or damaged skin.<\/strong>\r\n\r\nFalse:<\/strong> You don\u2019t need sunscreen when using cosmetics with an SPF rating.\r\nTrue:<\/strong> This is true only when the cosmetic has a SPF 30 rating or higher. Most do not.<\/strong>\r\n\r\nFalse: <\/strong>You can stay out longer in the sun when wearing SPF 50+ than you can with SPF 30.\r\nTrue: <\/strong>SPF refers to the effectiveness of the sunscreen, not the length of time you can safely stay in the sun. Both should be reapplied as necessary.<\/strong>\r\n\r\nFalse:<\/strong> You won\u2019t get sunburned if you tan easily.\r\nTruth:<\/strong> Skin darkens to protect against the damage caused by UV rays. Tanning does not eliminate the risk of skin cancer or the need to wear sunscreen.<\/strong>\r\n\r\n\r\n
\r\n\r\nSunscreen FAQs:<\/h4> \r\n\r\n
\r\n\r\nWhat is SPF?<\/h3>\r\nSPF stands for \u201csun protection factor.\u201d It measures how long it takes for UVB rays to burn the skin when wearing sunscreen compared to the time it takes without sunscreen. \r\n\r\nAll sunscreen products must have the SPF number on the label or container. In general:\r\n
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How do I know if a sunscreen or sunblock is broad spectrum?<\/h3>\r\nLook for \u201cBroad Spectrum\u201d on the packaging. Only sunscreens that pass the Federal Drug Administration Broad Spectrum<\/a> test are allowed to carry the label.\r\n\r\n
Are sunscreens safe for babies and children?<\/h3>\r\nBabies under 6 months of age should have minimal exposure to the sun. When out in the sun, cover the child\u2019s skin with cool, breathable clothing or blankets. Dermatologists recommend sunblock or mineral sunscreens for children 6 months and older because they don\u2019t get absorbed into the skin. \r\n\r\n
How can I relieve the discomfort of a mild sunburn?<\/h3>\r\nPure aloe vera gel (without alcohol as an ingredient if buying in a bottle) provides relief from the pain and itching by helping the skin retain moisture. Honey, yogurt and cold compresses can also provide short-term relief. When the redness and pain\/itching subside, continue to moisturize the skin until it looks and feels normal.\r\n\r\n
What is the difference between sunburn and sun poisoning?<\/h3>\r\nA mild sunburn typically lasts a few days. If a sunburn continues to be painful and develops blisters or a rash, it could indicate sun poisoning. Mild sun poisoning can be treated with ibuprofen, cold compresses of equal parts milk and water, aloe vera, and by drinking plenty of liquids. More severe cases can include swelling, fever, chills, nausea, and disorientation. When these symptoms occur, seek prompt medical attention. \r\n\r\n
Can sunscreens affect my psoriasis or other skin condition?<\/h3>\r\nThe chemicals in sunscreens that absorb into the skin may aggravate psoriasis or other skin conditions. If you have dry skin or psoriasis, dermatologists recommend using a mineral-based sunblock that doesn\u2019t get absorbed into the skin. If your skin is prone to rosacea or allergies, avoid sunscreens that contain fragrances, preservatives, oxybenzone or PABA.\r\n\r\n
How can I prevent sunburns from reoccurring?<\/h3>\r\nPractice good sun safety every day: \r\n
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\r\n\r\n\r\nProtect Your Skin with a Team Who Cares<\/h2> \r\n\r\nSunscreen alone is not sunburn prevention solution, but it does help protect against the short- and long-term effects of sun exposure. If you get a sunburn that lasts more than a few days or develops signs of sun poisoning, such as swelling, blisters, fever, and dehydration, be sure to visit your provider.\r\n\r\nSame-day appointments<\/a> are available at TrueCare so you can talk with a doctor about relieving the pain and itching of a sunburn or addressing possible symptoms of sun poisoning. We also offer pediatric care<\/a> so you can talk to a pediatrician about the best sunscreen for your child and other ways to prevent sun damage. Come rain or sun, TrueCare is your healthy skin partner!\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\nTrueCare provides a number of health services<\/a> for children, adults, and the elderly, including wellness checks. Our providers are committed to quality comprehensive care with heart. Contact<\/a> your local TrueCare health center today to set up your appointment to improve your heart health.<\/em>\r\n \r\n\r\n
\r\nResources:<\/strong>\r\n\r\n\r\n>> American Academy of Dermatology<\/a>\r\n>> Federal Drug Administration<\/a>\r\n>> U.S. Department of Health and Human Services<\/a>\r\n\r\n\r\n\r\nDISCLAIMER: THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE\r\nThe information, including but not limited to, text, graphics, images, and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you read on this website.<\/em>","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[70],"tags":[],"class_list":["post-28216","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-wellness"],"acf":[],"yoast_head":"\n