https://www.romantorgovitskyphd.com/

Roman Torgovitsky, Ph.D.: Therapist & Scientist, New York, NY (2025)

07/13/2022

Are we sliding into the vicious circle of insufficient sleep?

Yesterday I got lost on the way from Greece to Bosnia, got to my Airbnb much later than I was supposed to, and went to bed several hours later. Today, I woke up after roughly 5 hours of sleep, and my usual beautiful morning sense of feeling rested, refreshed, and looking forward to the day was no longer there.

Instead, I felt tired and did not want to open my eyes. The usual sense of lightness of being was replaced with heaviness and unpleasant sensations in my chest.

I felt slightly irritated for no good reason. And all the projects I planned for today felt like a drag. I immediately started thinking about how I could devise an excuse to extricate myself from doing them.

While we have different sensitivity to the effects of sleep restriction, the story I just shared is ubiquitous. We have many reasons to go to bed and wake up earlier. Sometimes we need to finish up work or help kids with their homework, or after putting kids to bed, we finally can have a few hours to ourselves;

No matter the reason, most people in our society do not get enough sleep daily. And insufficient sleep launches vicious circles. The following day, we may feel hungrier and eat more, or feel more irritated and snap at a loved one. Or we may feel less energy, less motivation to get up and do things, or more depressed or anxious.

We may get more coffee or other energy drinks to wake up and become fully functional. Closer to the evening, we may finally feel a surge of energy, and we get more and more active; we want to do all those things we did not want to do in the morning, so we plunge into action while the clock keeps ticking: 8 pm, 9 pm, 11 pm, and we keep working being oblivious to the time.

We end up going to bed later, and the following morning the story repeats itself: feeling like we don't want to wake up, feeling tired, irritated, needing more time and coffee to wake up.

This vicious circle is familiar to most people, but we tend to notice the immediate short-term effects of this vicious circle.

Today, I offer to look at this vicious circle from a different perspective and inquire if this vicious circle has hidden adverse effects on various systems of the organism. And if the vicious circle may have long-term consequences.

In one of the previous posts, we looked at the detrimental effect of reduced sleep duration to four hours a night on glucose regulation.

Does the result of this study apply to everyday life? Well, it certainly does apply to people who sleep for 4 hours a night and informs us about detrimental consequences.

However, sleeping for 4 hours a night is very difficult to tolerate for most people for more than a couple of days. And most people who chronically are not getting enough sleep report sleeping 5-6 hours a night.

It could be that 5-6 hours of sleep is sufficient to avoid the negative effect on glucose regulation we observed when people sleep for 4 hours a night.

Before we look at what science can tell us, I would like to bring our attention to two subtle processes in most people's lives sleeping for 5-6 hours a night.

Some of them are software engineers, and others are physicians, psychotherapists, and scientists. They are professionals who spend 8-10 hours either sitting in the office or driving, have low physical activity during the day and have access to plentiful snacks and food throughout the day.

A sedentary lifestyle and unlimited access to food are two markers of a so-called western lifestyle. These markers are also some of the most critical risk factors for developing type 2 diabetes.

From a practical perspective, we can ask if restricting sleep to 5 hours a night throughout the weekdays combined with food availability and a sedentary lifestyle would affect glucose regulation and insulin sensitivity.

Below, I will explore two recent research studies that attempted to shed some light on this question.

The first study recruited 16 healthy young women and men (average age 22) with an average habitual sleep duration of 8.5 hours.

In the first period of the study, subjects had three days of plentiful sleep (9 hours per night) to minimize any effect of potential sleep restriction before the start of the study. During these three days, they consumed an energy-balanced diet (i.e., they were not allowed to overeat).

In the second period of the study, sleep duration was restricted from 9 hours to 5 hours a night for the next five nights to stimulate a 5-day work week.

Finally, in the third period, which also lasted five nights, people once again enjoyed 9 hours per night of sleep. During both second and third 5-day periods, they could eat as much as they wanted to.

Results showed that sleep restriction to 5 hours a night for five nights in healthy men and women led to a 20% reduction in insulin sensitivity and compensatory increased insulin response to glucose.

This compensatory increase in insulin response to glucose is the body's attempt to adapt and maintain normal blood sugar levels.

Moreover, when people slept for 5 hours, they consumed much more food. In future posts, we will explore how insufficient sleep alters our appetite and promotes weight gain.

To summarize, this study showed that when we take people who need 8-9 hours of sleep and ask them to sleep for 5 hours, they start developing insulin resistance.

Why do we care about insulin resistance?

Higher insulin resistance is a risk factor for developing diabetes Mellitus and accelerated aging of the metabolic system.

And now, let's see how well the study design parallels the real life of those of us who are getting 5-6 hours of sleep.

First, strictly speaking, the study design did not mimic the real-life situation of most people who get insufficient sleep. Most people sleeping for 5-6 hours do this not just for one week but chronically over many years.

Theoretically, physiology may adapt to chronic sleep restriction without adverse health consequences. In future articles, we will look at the likelihood of this possibility by considering long-term observational studies. As a preview, I will mention that the long-term studies show that people chronically restricting their sleep to 5-6 hours suffer from a higher risk of diabetes and other diseases.

Another factor limiting the applicability of the above study is that recruited subjects were young (average age of 22 years old) and healthy. How would this apply to middle-aged people who are no longer as healthy as 20-year-olds and who might be sleeping a bit longer, for example, 5.5-6 hours during the workweek?

Let's look at the second study.

Here is what this study did:

🔸 It replaced young men and women with middle-aged men and women. I should mention that according to other research studies, people in their 40-50s have the shortest self-reported sleep.
🔸 In the sleep-restricted condition, people slept for 5.5 hours instead of 5 hours.
🔸 While in the previous study, sleep restriction lasted for five days, in the current study, the period of sleep restriction lasted 14 days.
🔸 Following a typical western lifestyle, subjects in the study led a sedentary lifestyle and had access to plentiful food typical to many middle-aged professionals.

This study again showed that reducing sleep duration to 5.5 hours reduced insulin sensitivity and glucose tolerance at the end of a 14-day sleep-restricted condition.

The authors put it very nicely: "when part of a Western-like lifestyle, recurrent sleep restriction can result in reduced insulin sensitivity."

What we learned in this article about the effect of sleep restriction is just the tip of the iceberg. In the future posts, we will learn about:

🔸 What do observational studies tell us about the effects of chronically restricted sleep duration that last not just 14 days but months and years?
🔸 Does insufficient sleep make us hungrier?
🔸 Does insufficient sleep lead to weight gain?
🔸 What other bodily systems insufficient sleep harms?

And, of course, sleep duration is not the only important factor and is not the most critical factor. Sleep quality significantly impacts metabolic health and most other aspects of our health, and we will soon start learning about sleep quality!

Note: This publication is part of educational series: "Myths About Sleep, Insomnia, Health, And Disease That Cause Disease & Shorten Life."

If you would like to get future articles from the series (Free of Charge) delivered to your email inbox, you are welcome to provide your email via the link: https://www.thebooststrategy.com/sleep-insomnia-myths

References:
Eckel RH, Depner CM, Perreault L, Markwald RR, Smith MR, McHill AW, et al. Morning circadian misalignment during short sleep duration impacts insulin sensitivity. Curr Biol 2015;25(22):3004e10.

Nedeltcheva, A.V., Kessler, L., Imperial, J. and Penev, P.D., 2009. Exposure to recurrent sleep restriction in the setting of high caloric intake and physical inactivity results in increased insulin resistance and reduced glucose tolerance. The Journal of Clinical Endocrinology & Metabolism, 94(9), pp.3242-3250.

Horne J 2008 Short sleep is a questionable risk factor for obesity and related disorders: statistical versus clinical significance. Biol Psychol 77:266–276

Kripke DF, Garfinkel L, Wingard DL, Klauber MR, Marler MR 2002 Mortality associated with sleep duration and insomnia. Arch Gen Psychiatry 59:131–136

Basner M, FombersteinKM,Razavi FM, Banks S, William JH, Rosa RR, Dinges DF 2007 American time use survey: sleep time and its relationship to waking activities. Sleep 30:1085–1095

Yaggi HK, Araujo AB, McKinlay JB 2006 Sleep duration as a risk factor for the development of type 2 diabetes. Diabetes Care 29: 657–661

Gangwisch JE, Heymsfield SB, Boden-Albala B, Buijs RM, Kreier F, Pickering TG, Rundle AG, Zammit GK, Malaspina D 2007 Sleep duration as a risk factor for diabetes incidence in a large U.S. sample. Sleep 30:1667–1673

Discover results of cutting-edge scientific research you will not find anywhere else ... Sleep and Insomnia Myth that Cause Disease & Shorten Life

07/11/2022

Could sleeping not enough lead to diabetes?

Let's jump 30 years back into the early 1990s!

The prevalent dogma at the time was that sleep debt has no detrimental effect on health.

Moreover, it was believed that each "normal" 8-hour sleep episode consisted of 4-5 hours of "core sleep" and 3-4 hours of "optional sleep." And we could eliminate "optional sleep" without any negative consequences on physical or psychological health, mood, or cognitive function.

In 1999, Professor of Eve Van Cauter and her colleagues at the University of Chicago decided to see if sleep deprivation indeed does not affect health.

They recruited 11 healthy young men and put them through the following sleep challenge:

- First three nights, young men were in bed for 8 hours (from 11 pm to 7 am)
- The following six nights, participants spent only 4 hours in bed (from 1 am to 5 am)
- And finally, for the last seven nights, participants were allowed to spend 12 hours in bed to catch up on sleep (from 9 pm to 9 am)

🔶 Main Question: How did restricting sleep to 4 hours affect young men's glucose regulation?

Before answering this question, we first need to understand the basics of glucose regulation:

🔸 Question #1: How do we get glucose in our blood? Where is it coming from?

🔸 Question #2: Why does the body regulate blood glucose levels? Why is it important?

🔸 Question #3: How does the body regulate blood glucose levels? What mechanisms does the body use?

Below, I will try to provide quick (and rather superficial) answers to these questions.

🔶 Question #1: How do we get glucose in our blood?

Blood glucose levels rise when we eat carbohydrate-containing food (sugar, cookies, rice, pasta, etc.).

🔶 Question #2: Why does the body regulate blood glucose levels?

Long-term high blood glucose levels are dangerous and can lead to heart disease, stroke, kidney disease, vision problems, nerve problems, and many other health issues.

So the body has developed mechanisms that remove glucose from the blood, use it to generate energy, and store it for later use.

🔶 Question #3: How does the body regulate blood glucose levels?

There are two main pathways.

👉 Pathway #1: Insulin-dependent: insulin instructs cells to take in glucose

Insulin instructs liver, muscle, and fat cells to take in glucose from the bloodstream. Once inside the cells, glucose can be used to generate energy. Excess glucose is converted to other compounds and stored for long-term storage: whenever the body needs more energy, it accesses this long-term storage to generate more energy.

Cells may fall "deaf" to the insulin directing them to take in glucose. This phenomenon is called insulin resistance. The greater resistance cells have to insulin signals, the slower blood glucose levels will decline.

Cells and glucose are like two people dating. When all is good, and both partners are in a good mood, they come together and enjoy each other company. But when there is trouble in the relationship, let's say, the girl may not want to spend time with her partner: she feels resistant to seeing her boyfriend.

☝️ How does the body know when to start producing insulin?

Once the body senses heightened glucose levels, beta cells of the pancreas start producing insulin.

However, for one reason or another, beta cells may fail to produce sufficient insulin levels.

If beta cells of the pancreas produce insufficient insulin levels, there is not enough insulin to instruct cells to take in glucose; thus, glucose stays longer in the bloodstream!

This pathway is called insulin-dependent as it depends on insulin. And as we just saw, this pathway may fail for two reasons:
🔸 Cells become resistant to insulin
🔸 There is not enough insulin

👉 Pathways #2: insulin-independent

Glucose can also regulate its clearance from blood independently of insulin action. One of the major mechanisms of insulin-independent blood glucose regulation is glucose uptake by the brain. Unlike fat and muscle tissue, the brain does not need insulin to absorb glucose!

And now, we are ready to explore the original question we started from!

🔶 Main Question: How did restricting sleep to 4 hours affect young men's glucose regulation?

Effects of sleeping 4 hours on young men:
1. Insulin-dependent pathway: Insulin production in response to glucose was reduced by 30%.
2. Insulin-independent pathway: glucose became 30% less effective in orchestrating its own removal from the bloodstream

These changes in glucose regulation resulted in much slower removal of glucose and much higher glucose spikes after breakfast, with both of these changes being bad news!

👉 What we just learned about the effect of sleep restriction on glucose regulation is just the tip of the iceberg as there are many unanswered practical questions, for example:

- Restricting sleep to 4 hours sounds a bit extreme. What happens if I miss just an hour or two of sleep?
- In the study, young men had only six nights of sleep restriction; what if they were to continue sleeping like that longer-term? -
- Maybe the body would have adapted with no adverse effects on glucose regulation?
- Is it just the sleep duration or sleep quality as well that has an impact on glucose regulation?
- What is the mechanism of the effect of restricting sleep on glucose and insulin?
- The study recruited healthy men. What if I already have insulin resistance or diabetes? Am I harming myself by not getting enough sleep? And is there something I can do to improve my insulin sensitivity and diabetes?

These are intriguing questions, and I will gradually address them in my follow-up posts!

📌 Note: This publication is part of educational series: "Myths About Sleep, Insomnia, Health, And Disease That Cause Disease & Shorten Life."

If you would like to get future articles from the series (Free of Charge) delivered to your email inbox, you are welcome to provide your email via the link: https://www.thebooststrategy.com/sleep-insomnia-myths

References:

Spiegel, K., Leproult, R. and Van Cauter, E., 1999. Impact of sleep debt on metabolic and endocrine function. The lancet, 354(9188), pp.1435-1439.

Horne J. Why we sleep. Oxford: Oxford University Press, 1988: 1–1–319.

Benington JH, Heller HC. Restoration of brain energy metabolism as the function of sleep. Prog Neurobiol 1995, 45: 347–60.

Bonnet, MH. Sleep deprivation. In: Kryger MH, Roth T, Dement WC, eds. Principles and practice of sleep medicine. Philadelphia: WB Saunders, 1994: 50–67.

Discover results of cutting-edge scientific research you will not find anywhere else ... Sleep and Insomnia Myth that Cause Disease & Shorten Life

07/09/2022

The hidden consequences of not getting enough sleep

There is another danger lurking behind restricting your sleep duration.

Most people who do not get enough sleep get used to not getting enough sleep.

Insufficient sleep leads to a decline in multiple physiological, emotional, and psychological health makers. Ability to focus and make effective decisions also falls. And the more time we spend in this suboptimal state, the more we get used to it. And the more we get used to it, the more it feels "normal."

Once we get used to not getting enough sleep, many of us say: "I feel ok, I am just fine, I am hanging in there."

Unfortunately, studies show that the mind is fooling us!

Insufficient sleep prevents brain areas responsible for assessing "how I feel" from functioning correctly. These brain areas are supposed to sense all the turmoil inside us due to insufficient sleep. Instead, they malfunction.

And these sleep-deprived brain areas, instead of giving out SOS signals and screaming: "You gotta get more quality sleep!", fall silent and keep telling us: "All is Ok!"

Most of us do not feel nice once we don't get enough sleep. If we start paying attention to this unpleasant feeling, we will begin to notice multiple facets of this specific type of unwellness caused by sleep restriction, for example:

- feeling seemingly unprovoked irritation
- muscle tension or aching muscles
- sense of buzzing in the head
- unpleasant inner body sensations in the abdomen, chest, or neck

Once we learn to ignore these highly unpleasant sensations of not getting enough sleep, the mind adapts. Over time, their intensity may subside, and we start perceiving these lack of sleep sensations as "normal."

Moreover, these unpleasant sensations may slowly creep into how we unconsciously define our sensory self. To a great degree, the sensory (or interoceptive) self impacts our mood and the psychological construct we call "I."

The way the interoceptive self creates our psychological self and mood is a topic of huge practical importance as it allows us to quickly overcome many severe psychological or emotional health problems by slightly changing the interoceptive self without any long turn talk-therapy. I will discuss the interoceptive self in future posts.

And since all the consequences of insufficient sleep feel "normal," I continue depriving my brain and body of sleep, gradually destroying my physical and psychological health.

All of the above is not just about physical and mental health. It also applies to our mental capacity required for decision making, logical thinking, and creative thinking. Insufficient sleep detrimentally affects cognitive performance, and we may often fail to notice this decline!

I will discuss many finer points I touched upon today in future posts.

Note: This publication is part of educational series: "Myths About Sleep, Insomnia, Health, And Disease That Cause Disease & Shorten Life."

If you would like to get future articles from the series (Free of Charge) delivered to your email inbox, you are welcome to provide your email via the link: https://www.thebooststrategy.com/sleep-insomnia-myths

References:
Lowe, C.J., Safati, A. and Hall, P.A., 2017. The neurocognitive consequences of sleep restriction: a meta-analytic review. Neuroscience & Biobehavioral Reviews, 80, pp.586-604.

Krause, A.J., Simon, E.B., Mander, B.A., Greer, S.M., Saletin, J.M., Goldstein-Piekarski, A.N. and Walker, M.P., 2017. The sleep-deprived human brain. Nature Reviews Neuroscience, 18(7), pp.404-418.

Discover results of cutting-edge scientific research you will not find anywhere else ... Sleep and Insomnia Myth that Cause Disease & Shorten Life

07/08/2022

I sleep less than 7 hours and stay healthy & effective: truth or myth?

For most people, this is a myth.

Individual sleep needs are unique and can change based on age, gender, behavior, environment, life circumstances, emotional state, and many other factors; So, the sleep duration required for sustaining and improving physical and psychological health is unique, can change from day to day, and might be tricky to determine without a sleep expert. But providing your brain and body with as much sleep as they need is the key to health and longevity!

Can we sleep for less than seven hours and sustain good health?

Just like hearing weird sounds coming from my car means that most likely there is something wrong with it, in a similar fashion, there is a helpful rule of thumb for sleep. Knowing that sleep duration is less than seven hours should be a red flag and mean that I most likely am not getting enough sleep!

Of course, we can sleep for less than seven hours, but be prepared to increase the risk of acquiring multiple chronic disorders, and having a mediocre quality of life.

Studies show that not getting enough sleep increases the risks of cardiovascular disease, hypertension, depression, panic attacks, anxiety, cancer, dementia, insulin resistance, metabolic syndrome, obesity, diabetes, metabolic problems, and immune-related disorders. Insufficient sleep can even increase the risk of dying and shorten our lives!

What could be even more surprising is that even a seemingly insignificant daily reduction of sleep by a mere 30 minutes may increase insulin resistance and body weight. A recent study found this to be the case among Type 2 diabetes patients.

What is even more disconcerting is that neither the patient nor the physician detected this subtle change in sleep duration and could infer the causal relationship between the worsening metabolic picture and sleep.

In future posts, I will dive deeper into many of the topics I mentioned briefly in the current post:

- What is the deal with short sleepers claiming they can sleep for 5 hours and be just fine?
- Is it just sleep duration that matters for health and disease, or are there other sleep characteristics that matter?
- What role does sleep quality play in our health?
- Can we learn to manipulate our sleep to reduce the risk of diabetes and insulin resistance and even lose extra pounds effortlessly without dieting?

Note: This publication is part of educational series: “Myths About Sleep, Insomnia, Health, And Disease That Cause Disease & Shorten Life.” If you would like to get future articles from the series (Free of Charge) delivered to your email inbox, please provide your email via the link: https://www.thebooststrategy.com/sleep-insomnia-myths

References:

Lowe, C.J., Safati, A. and Hall, P.A., 2017. The neurocognitive consequences of sleep restriction: a meta-analytic review. Neuroscience & Biobehavioral Reviews, 80, pp.586-604.

Itani, O., Jike, M., Watanabe, N. and Kaneita, Y., 2017. Short sleep duration and health outcomes: a systematic review, meta-analysis, and meta-regression. Sleep medicine, 32, pp.246-256.
Imeri, L., Opp, M.R., 2009. How (and why) the immune system makes us sleep. Nat. Rev. Neurosci. 10, 199–210.

Van Cauter E, Knutson KL. Sleep and the epidemic of obesity in children and adults. Eur J Endocrinol. 2008;159(Suppl 1):S59–S66.

Gottlieb, D.J., Punjabi, N.M., Newman, A.B., Resnick, H.E., Redline, S., Baldwin, C.M. and Nieto, F.J., 2005. Association of sleep time with diabetes mellitus and impaired glucose tolerance. Archives of internal medicine, 165(8), pp.863-867.

Discover results of cutting-edge scientific research you will not find anywhere else ... Sleep and Insomnia Myth that Cause Disease & Shorten Life

07/07/2022

Could Sleeping Less Mean Getting Sick More Often?

In 2015, scientists modeled how the immune system’s response to a viral infection depends on the amount of sleep. The study involved 150 healthy women and men who agreed to have a live flu virus injected directly into their nasopharynx! For seven days before the planned infection, scientists recorded how many hours the people slept each night.

After being infected, the study participants remained in the lab, where researchers carefully monitored their every sneeze and collected all secretions for subsequent analysis.

Analysis of the data showed a clear correlation between the duration of sleep before infection and the likelihood of becoming ill:

- Among people who slept five hours a night, about 50% of infected people got sick;
- Among the people who slept seven hours, only 18% got sick!

So, every time we undersleep, we expose ourselves to a greater chance of getting sick with a viral infection!

Note: This publication is part of educational series: “Sleep and Insomnia Myths That Cause Disease & Shorten Life”. If you would like to get future articles from the series (Free of Charge) please provide your email via the link: https://www.thebooststrategy.com/sleep-insomnia-myths

References:
Prather, A.A., Janicki-Deverts, D., Hall, M.H. and Cohen, S., 2015. Behaviorally assessed sleep and susceptibility to the common cold. Sleep, 38(9), pp.1353-1359.

Discover results of cutting-edge scientific research you will not find anywhere else ... Sleep and Insomnia Myth that Cause Disease & Shorten Life

07/06/2022

Sleep and Cancer: Is there a link?

At first glance, what could cancer have to do with sleep? Cancer is one of the most terrible diseases. Every year, we learn about close friends or acquaintances who have fallen ill with cancer. Cancer destroys not only health but also the financial well-being and stability of the entire family.

Modern research shows that the daily quality and quantity of sleep directly impact cancer.

More than a century ago, New York oncological surgeon William Coley noticed that the cancer of one of his patients began to recede after experiencing skin inflammation. Coley suggested that the inflammation stimulated the patient's immune system, suppressing the tumor.

Thanks to this observation, Coley began experimenting and, as a result, developed the first immunotherapy: injecting cancer patients with bacteria killed by heat. The method worked, but Coley couldn't explain how!

Later, scientists introduced chemotherapy and radiation to suppress cancer cells and forgot Coley's research for a while.

In the 1960s, scientists discovered natural killer (NK) cells - immune cells that kill cancer cells and suppress cancer metastases. Today, ongoing studies are investigating the possibility of improving NK cells' effectiveness in fighting cancer.

Lack of sleep or poor-quality sleep reduces the amount of NK cells. Studies show that when we sleep for four hours the next day, we lose roughly 70% of NK cells, which means that the immune system substantial portion of its anti-cancer power.

Considering that in today's world, more than 50% of the adult population regularly sleeps less than six hours or sleeps poorly, one can only imagine how much this increases the likelihood of cancer.

The effect of poor sleep on cancer is not limited to the reduced number of NK cells.

Chronic lack of sleep or poor sleep quality puts the body in a state of chronic stress, which, in turn, puts the physiology into a state of chronic or sterile inflammation, which is exactly what cancer cells need to grow and spread:

- Sterile inflammation stimulates the growth of new blood vessels in the areas of a cancerous tumor, and these vessels deliver the substances necessary for the rapid growth of cancer cells;
- Sterile inflammation stimulates immune factors that cause cancer cells to mutate, making them more dangerous;
- Immune cells activated by sterile inflammation help cancer cells spread throughout the body, thus accelerating metastases.

Studies have shown what happens to mice due to lack of sleep. Laboratory mice were injected with cancer cells and divided into two groups. The mice in the first group slept naturally; the mice in the second group had limited sleep.

In the mice in the second group, the cancer cells multiplied twice as fast, there were significantly more cancer cells, and cancer spread more rapidly throughout the body.

What conclusion can we draw from these studies?

1. Poor-quality sleep or sleeping less than eight hours may increase the likelihood of cancer.
2. For cancer patients, lack of sleep or poor-quality sleep may increase the growth and spread of cancer cells.
3. A high-quality deep sleep of sufficient duration is necessary both to reduce the risk of cancer, slow down the disease, and reduce metastases, regardless of what drugs are employed to treat cancer.

In popular publications, there tends to be an emphasis on the dangers of not sleeping enough. And this is why I would like to emphasize: that sleep duration is not the only factor we should care about. Sleep quality is no less important than sleep duration!

Note: This publication is part of educational series: “Sleep and Insomnia Myths That Cause Disease & Shorten Life”. If you would like to get future articles from the series (Free of Charge) please provide your email via the link: https://www.thebooststrategy.com/sleep-insomnia-myths

References:

Irwin, Michael, John McClintick, Carolyn Costlow, Melissa Fortner, Jack White, and J. Christian Gillin. "Partial night sleep deprivation reduces natural killer and cellular immune responses in humans." The FASEB journal 10, no. 5 (1996): 643-653.

Li, Ye, David L. Hermanson, Branden S. Moriarity, and Dan S. Kaufman. "Human iPSC-derived natural killer cells engineered with chimeric antigen receptors enhance anti-tumor activity." Cell stem cell 23, no. 2 (2018): 181-192.

Hakim, Fahed, Yang Wang, Shelley XL Zhang, Jiamao Zheng, Esma S. Yolcu, Alba Carreras, Abdelnaby Khalyfa, Haval Shirwan, Isaac Almendros, and David Gozal. "Fragmented sleep accelerates tumor growth and progression through recruitment of tumor-associated macrophages and TLR4 signaling." Cancer research (2014): can res-3014.

Palmer, C.A. and Alfano, C.A., 2017. Sleep and emotion regulation: an organizing, integrative review. Sleep medicine reviews, 31, pp.6-16.

Discover results of cutting-edge scientific research you will not find anywhere else ... Sleep and Insomnia Myth that Cause Disease & Shorten Life

Roman Torgovitsky, Ph.D.: Therapist & Scientist

07/13/2022

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