“Sleep…is something that you have to do with intention.” – Dr. Ziltzer

One of the top causes of sleep breathing disorders is obesity. In this episode we are joined by weight loss physician Dr Robert Ziltzer.

Dr. Ziltzer is co-founder of the Scottsdale Weight Loss Center – a network of clinics throughout the Pheonix Metropolitan area specializing in sustainable weight loss. To learn more visit Scottsdaleweightloss.com.

More on Obstructive vs Central Sleep Apnea.

Does sleeping less make you gain weight? This literature review walks through the current research. (Hint: most likely, yes.)

The World Health Organization considers shift work a Class 2a carcinogen.

An in depth look at cancers related to from the National Institute of Health.

Online BMI Calculator tool.

Study, childhood trauma could lead to lifelong obesity.

Did you know that Ghrelin was only discovered in 1999? A meta-analysis on Ghrelin and Obesity here.

Find a local Board Certified Obesity Medicine Clinician here.

“Where many people use an alarm to wake up, maybe you should use an alarm to tell you when to go to bed.”

For the best sleep advice in the show, jump to 27:30 into the episode.

Learn more about your personal circadian rhythm with the mycircadianclock app.

If you liked this podcast, please share with a friend and visit vladdit.com for Vlad’s personal blog.

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This blog was supposed to be about easy hacks to improve your sleep. Gizmos and tricks to instantly help suffering slumberers. Then I read The 8-Hour Sleep Paradox, and realized that we were chasing the fundamentally wrong question.

The book makes it clear that improving your sleep isn’t about improving your sleep – hence the “Paradox” in the title. It isn’t about getting your 8 hours, or having a pitch black bedroom. It’s not about blue blockers or sleep trackers.

It’s about something more simple, but infinitely complex:

Better sleep starts with breathing.

If you’re not breathing well in your sleep, you’re not gonna live very long. In the book, Doctor Burhenne points out:

“….[the] restoration that the brain and body go through during sleep is so powerful that brushing off sleep is akin to saying, ‘Yep, I’m okay with a little brain damage every day for the rest of my life.’

“…People with untreated sleep disorders have a 20% shorter life expectancy.”

There could be many causes of sleep breathing issues: from craniofacial developmental deficiencies to excess weight and allergies. Every body is different. The Doctor goes over basic at-home diagnoses, then helps the reader navigate the confusing world of professional diagnosis, treatment and even insurance coverage.

He doesn’t dismiss CPAP machines, but also gives hope that it’s not the only solution. He covers alternative cures, devices and the potential to combine treatments to address every person’s unique situation.

This is the “who am I kidding?” of sleep books. Before trying sleep hacks or the latest gadgets on the market, fix your breathing first. Nothing else matters. Before jumping into Matthew Walker’s seminal “Why We Sleep,” start with Doctor Burhenne’s opus sleepus, The 8-Hour Sleep Paradox.

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A weekly round-up of the hottest sleep-related links, news and finds.

-Blue light isn’t the reason your sleep is messed up. According to recent research, the over-stimulating effects of your cell phone are waking you up more than just the light they’re emitting.

-Plants that will help you sleep better. Some state that plants can act as natural and inexpensive filters to help freshen and oxygenate the air in your bedroom. I just purchased one such plant for my own bedroom – the easy to maintain Snake Plant.

-Weirdest treatment for Obstructive Sleep Apnea: the Australian Didgederoo. There seems to be some statistically significant correlation between playing woodwind instruments and lower levels of Obstructive Sleep Apnea. Another study here. 

-The best bosses are the ones that get the best sleep. The Harvard Business Review is awakening to the value of a good night’s rest in it’s October issue.

And remember:

“Sleep is that golden chain that ties health and our bodies together.” -Thomas Dekker

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