“The Old Order Amish is a large rural group descended from the Amish Mennonites who self-impose severe restrictions on dress and use of modern technology. As such, they are not exposed to light from televisions or computers. This lack of LAN (light at night) may help explain why the Amish have greatly reduced rates of cancer, depression, and other psychiatric disorders compared with the general population.” (p. 55)
Sara Mednick, a sleep researcher, presents evidence that our lives and health would improve with better sleep. Since Edison invented the light bulb, various health problems like cancer, depression, and other psychiatric disorders have increased. Mednick shows it could be because we’re exposed to light at night when we should be sleeping.
“The long-term consequence of betraying Nature’s rhythms are abysmal. Living life out of sync increases the risk of heart disease, high blood pressure, diabetes, cancer, depression, obesity, Alzheimer’s disease, and more. Shift workers are especially at risk, facing abnormally high rates of these conditions as they ask their bodies and brains to constantly battle Nature’s will.” (p. 53)
Mednick advances a number of suggestions to improve your sleep. She’s a big advocate of melatonin. Mednick suggests taking a low dose (1 mg) one hour before you head for bed may result in more restful and restorative sleep (p. 117-118).
Mednick is NOT a fan of alcohol in any form. She cites evidence that shows alcohol can disrupt sleep patterns and impact memory. Her other recommendations involve regular exercise and a healthy diet. Following these suggestions, Mednick claims, will result in more energy, better health, and a longer Life. How’s your sleep? GRADE: A
TABLE OF CONTENTS:
Author’s Note xi
Introduction 1
Part 1 Getting in the Right Ratio 13
1 Everything You Know About Balance Needs an Upgrade 15
2 Get in Sync with Your Inherent Rhythm 37
Part 2 Activating the Downstate 63
3 Replenish, Revitalize, Rebuild, Restore! 65
4 Join the Rest-o-lution, Deepen Your Sleep 91
5 Exercise Your Right to Recovery 128
6 You Are What and When You Eat 161
7 Guess What? You Are Aging Now! 190
Part 3 Hitting the Reset Button 213
8 The Downstate RecoveryPlus Plan 215
9 Everything You Always Wanted to Know About the Future of the Downstate (but Were Afraid to Ask) 242
10 Becoming a Downstate Maven 257
Epilogue 267
Domains of Action Items 271
RecoveryPlus Daily Journal 273
Acknowledgments 275
Notes 277
Index 321