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SIUSLAW NEWS ❚ SATURDAY, SEPTEMBER 12, 2015
J OEL F UHRMAN , MD
New information is something to sleep on
We often fail to recognize or
acknowledge its importance,
but sleep, like a high-nutrient
diet and exercise, is a crucial
component of excellent health.
As our lives become increas-
ingly busy, we are sacrificing
sleep: in 1942, mean reported
sleep time for adults was 7.6
hours, and by 2001, the average
was down to 6.7 hours.
According to a poll by the
National Sleep Foundation, 63
percent of American adults
report that their sleep needs are
not being met, and 43 percent
report that on weeknights they
rarely or never get a good
night’s sleep. But we need ade-
quate sleep to work optimally
in our daily activities.
Why do we need sleep? Our
brains work best when we are
well-rested: during sleep, our
brains stabilize newly formed
memories, and adequate sleep
promotes learning and cogni-
tive performance the next day.
Sleep is also essential for
proper immune function.
Getting adequate sleep regu-
larly may reduce the severity of
cold symptoms and also may
maintain sufficient numbers of
natural killer cells. In fact,
there is some evidence that
poor sleep could impair the
immune system’s ability to
eliminate, small, newly estab-
lished tumors before they
become dangerous.
In addition, melatonin,
which is a hormone produced
in response to darkness and
during sleep, is an antioxidant
and an inhibitor of cancer cell
growth. Allowing the body to
produce sufficient melatonin is
essential.
Inadequate sleep is associat-
ed with impaired learning abil-
ity, faster aging of the brain,
impaired driving and work per-
formance, overeating, obesity,
elevated cholesterol and
increased risk of diabetes,
hypertension and death from
all causes.
Plus, lack of sleep negative-
ly affects our appearance and
emotional state.
Are you getting enough,
good quality sleep? The precise
amount of sleep required for
adults has been debated, and
differs between individuals.
But, if you wake up to an alarm
clock you are most likely
sleep-deprived.
Here are some strategies to
consider if you’d like to
improve the quality of your
sleep:
Minimize electronic device
use at night. Smartphones,
computer screens, televisions
and tablets emit blue light,
which suppresses melatonin
production.
Using
these
devices close to bedtime can
disrupt sleep. If you wake in
the middle of the night, don’t
turn on your TV, smartphone or
computer; the light will turn off
melatonin and cause you to
feel more alert.
Instead, relax, read under
low light or meditate until you
feel sleepy again.
Make your sleep environ-
ment as dark as possible. Don’t
keep clocks that emit light or
night lights in the bedroom;
light-blocking curtains or a
sleep mask can reduce expo-
sure to outside light and
enhance your sleep quality.
Light exposure regulates our
internal clock: bright light
makes us alert in the morning,
and a dark room at night pro-
motes melatonin production
and good sleep.
Exposure to light soon
before bed or during sleep
reduces the depth and quality of
sleep. Even a low level of light
exposure through closed eye-
lids (such as a night light) can
reduce melatonin production,
and this disruption of our natu-
ral rhythms has ill health
effects.
Light exposure at night is
associated with an increased
risk of cancer, most strongly
with breast cancer.
Sleep on a consistent sched-
ule, going to bed at the same
time every night, and waking
up at the same time every
morning.
Garage Doors
perature naturally drops during
sleep. Sleeping in a warm room
(above 75°F) or trapping in
excessive heat with extra blan-
kets may disrupt sleep.
Follow a high-nutrient diet.
A low intake of vegetables is
associated with poor sleep.
Those following a Nutritarian
(high-nutrient) diet may get
better quality sleep than people
eating poorly, and therefore
may require fewer hours of
sleep.
For those who experience
difficulty sleeping, morning
light exposure (or light therapy)
helps normalize melatonin
cycling as a means of establish-
ing better sleep patterns and
resolving insomnia.
In the mornings open the
shades wide and get in a sun lit
room, go outside or use a thera-
peutic light. Tart cherry juice, a
natural dietary source of mela-
tonin, may be an effective addi-
tion.
Supplementing to achieve
adequate omega-3 fatty acids
and zinc may also benefit sleep.
These natural methods are
preferable to prescription sleep
drugs, which are linked to seri-
ous problems including an
increased risk of death.
Dr. Fuhrman is a New York
Times best-selling author and
board certified family physician
specializing in lifestyle and nutri-
tional medicine.
Visit his website at Dr
Fuhrman.com, or submit questions
and comments to news ques-
tions@drfuhrman.com.
Do your part and
volunteer today
to help support
these local
non-proft
organizations in
our community!
Volunteer•Get involved•Donate
sales • installation • repair
We sell and install all types of garage doors,
as well as garage door openers.
alumium • steel • wood • fi berglass • vinyl
Give us a call today for a free estimate.
We promise fast, friendly service and great rates!
MIKE BARRETT’S GARAGE DOORS
Volunteers needed for new home construction, home repairs, general
offi ce work, public relations and program administration. Join an
operating committee and help Habitat help others!
Call 541-902-9227 or e-mail to fl orencehabitat@gmail.com
Offi ce located at 2004 HWY 101, Florence
Florence • 541-991-0367
CCB# 79598
Assisting those in need in our Community.
Free Hot Meals Mon-Wed-Fri
11 AM - 2 PM
HELPING HANDS COALITION
PO Box 1296 • 1339 Rhododendron Dr.
Florence, OR 97439
Call 541-997-5057 to Volunteer
Licensed
Bonded
Insured
(541) 997-6977
(541) 999-0896
Join the Peace Harbor Hospital Volunteers.
You will find an area of interest
in a caring organization.
P.O. Box 31,000
Peace Harbor
Volunteers
P.O. Box 31,000 • Florence, OR 97439
400 9th Street, Florence, OR 97439
541-997-8412 ext. 209
RV’ers, PARTS
we are your
complete RV and
SERVICE
Automotive Repair Facility
PARTS
SERVICE
On Site Repairs
Meals on Wheels are available to people over the
age of 60 who cannot get out much due to illness
or advanced age and who are not eating properly,
regardless of income. Cafe 60 is available for those
who prefer to make new friends in a dining room
setting.
1570 Kingwood • PO Box 2313, Florence
541-997-5673
laneseniormeals.org
Operating Monday, Wednesday and Friday
In shop or Mobile
ASE CERTIFIED TECH
for Truck, Auto and RV Repair
541-997-8287
‘Chicago’ tickets
to be available
Tuesday
The Last Resort Players
have announced that tickets
for “Chicago,” playing at the
Florence Events Center the
first two weekends in
November, will be available
for
presale
beginning
Tuesday, Sept. 15.
David and Rosemary
Lauria direct the star-caliber
cast of “Chicago.”
The presale ticket price is
$18 for adults and $16 for
senior and military. The spe-
cial presale runs from Sept.
15 to 30, at the FEC box
office, 715 Quince St., or
online at www.eventcenter.
org.
“Chicago” will be per-
formed Nov. 6-8 and 13-15.
Friday and Saturday perform-
ances are at 7 p.m. and
Sunday matinees are 2 p.m.
Don’t wake up to an alarm
clock if possible; the alarm
clock wakes you abruptly and
use of the snooze button can
rob you of valuable REM sleep.
When you wake naturally, your
body prepares you during the
final sleep cycles by shifting
hormone production-reducing
melatonin and increasing corti-
sol, which helps you to become
alert.
Minimize noise. How noise
affects one’s sleep is somewhat
individual, based on what is
familiar and typical. Earplugs
or “white noise” (for example
from a fan) may help to prevent
noises from disrupting sleep.
Avoid alcohol and caffeine.
Although alcohol may cause
you to fall asleep more quickly,
it reduces the quality of sleep.
Caffeine also disrupts sleep,
especially when consumed in
the evening.
Exercising regularly (espe-
cially vigorous exercise) pro-
motes healthy sleep, but exer-
cise close to bedtime is usually
not recommended.
Sleep at a comfortable, but
cooler temperature. Body tem-
• R ESIDENTIAL
• L AND
• C OMMERCIAL
• P ROPERTY
M ANAGEMENT
JIM HOBERG
Broker/Owner
Jim Hoberg is a Florence native,
and has been working in Real
Estate since 1989. He has served
as a Principal Broker for 20 years,
and is the “founding father” of West
Coast Real Estate Services, Inc. He
has obtained several designations
that require continuing education,
which keeps him on the cutting edge
of the industry and he is constantly
looking for ways to expand his areas
of expertise. Jim enjoys helping
people fi nd solutions to their real
estate needs and discovering why
Florence is such a great place to live.
1870 H WY . 126, S UITE A
PO B OX 3040
F LORENCE , OR
F AX 541-997-7654
541-997-7653
VISIT US ONLINE AT
WWW . JIMHOBERG . COM
SIUSLAW OUTREACH SERVICES
Recruiting volunteers for front desk reception and help line.
9am-4pm Mon.-Fri.
Please contact our volunteer coordinator
541-997-2816 lori@fl orencesos.org
1576 West 12th Street • P. O. Box 19000, Florence
Saving men one
PSA test at a time.
541-997-6626
maribob@oregonfast.net
Someone to talk to...
who understands!
To include
your organization
in this directory,
please call us
@ 541-997-3441