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Sleep Health
Dr Andrew Greenland • September 20, 2021
Poor Sleep is a big problem.
Too many people don't get good quality, continuous sleep. The pattern of poor sleep can become so regular that people forget that they are fatigued because they no longer remember what it is like to wake up refreshed, full of energy and ready to take on the world.
A good night's sleep can give you a new lease on life.
How lack of sleep damages the body
Your sleep is all about repair, regeneration, regrowth and detoxification. The body is performing lots of functional processes when we sleep. If you don't sleep enough, those processes get interrupted and become inefficient.
Cognitive Decline
People who sleep less than 7 hours a night are more at risk of developing Alzheimer's and dementia. Many patients I see have been very successful in their careers but got too used to burning the candle at both ends, sleeping four to five hours a night and working very stressful jobs.
The lymphatic system is a microscopic waste clearance system, draining waste proteins and metabolic products away from the brain. Efficient brain waste clearance is essential in preventing cognitive decline and promoting a healthy ageing process.
If you don't sleep for long enough, your lymphatic system has less time to remove the toxins from your brain. This may be the cause of the brain fog you feel after not sleeping for long enough.
Damage to the body.
Your cells and tissues grow and repair overnight. When we don't sleep enough, every aspect of our body is affected.
The central nervous system relies on sleep to keep it functioning correctly. While we sleep, pathways between our neurons help us remember the information we have learned. Not sleeping enough for long periods can start to affect how the body processes and sends information. We begin to recall less and decision making and creativity can all be reduced.
Your immune system is compromised when you don't sleep enough. When we sleep, we build up efficiency to produce protective, infection-fighting antibodies and cytokines. These help your body to fight off viruses.
When we don't get enough sleep, our immune system begins to work inefficiently, and we become more likely to get ill and take longer to recover from the illness.
The digestive system is greatly affected by sleep. A three-year study showed that people who sleep less than five hours a night are more likely to gain weight and become obese.
Sleep affects the levels of two hormones in the body; leptin and ghrelin. These hormones control when you feel hungry and full. When you don't sleep enough, your brain increases levels of ghrelin, making you feel hungrier.
Cardiovascular health is also affected by your sleep. The processes that keep your heart and blood vessels healthy and recovery from inflammation depend on your sleep. Acute inflammation in small doses is beneficial for healing, however, too much inflammation over a longer period of time is like poison to the body. If you aren't sleeping enough, your body cannot get rid of your inflammatory load, your energy is affected, and you become at much higher risk of developing cardiovascular issues.
General Mood relies on sleep. For fourteen to fifteen hours a day, we are bombarded with information. Our phones are buzzing, the TV is blaring, and work emails are continuously pinging. The brain takes all this information and files it away as we sleep. Without enough sleep, your mind remains cluttered, and your mood is affected.
Red Light, Melatonin and Sleep
Red light stimulates the natural production of melatonin.
Melatonin is a hormone made by the pineal gland that regulates your body's circadian cycle when you sleep and wake. When your natural melatonin production is working best, you will naturally have a deeper, more restful night's sleep.
Melatonin isn't just for sleep. It aids your mitochondria, your energy-producing cells. Harmful chemicals build up in your body because of stress, poor diet and other factors; melatonin gives these energy-producing cells a level of protection to help you keep feeling alert and full of energy.
We always recommend using red light therapy over a melatonin supplement. Anything your body produces naturally is regulated to your own needs. Doses of melatonin supplements tend to be too high. Your body will typically create 0.5mg a day, and a supplement will usually be a dose of up to 5mg.
Red light therapy has other benefits that can help your sleep. Red light improves your circulation, which in turn improves your body's ability to detoxify. Your tissues become more oxygenated, making them better at cleaning, fueling and functioning.
With Red Light Therapy, your sleep can improve, and your body can return to working at its optimal levels, giving you a vitalised and fresh start to every day.
Rosacea, a complex skin condition marked by facial redness, swelling, and sometimes acne-like bumps, has puzzled many with its fluctuating symptoms and triggers. Understanding its pathophysiology reveals a landscape where vascular reactivity, inflammatory pathways, and environmental factors intersect, leading to the chronic, visible signs many struggle with. Enter the realm of Red Light Therapy (RLT), a groundbreaking approach that complements traditional treatments, targeting rosacea’s multifaceted nature at its core. RLT operates by delivering specific wavelengths of light deep into the skin, without heat or UV exposure, to reduce inflammation, enhance circulation, and promote cellular repair. This process, known as photobiomodulation, directly addresses the inflammatory and vascular components of rosacea, offering relief and improving skin appearance. Redjuvenate Medical’s NovoThor treatment, now available at Clinicity in London, harnesses the power of RLT in a whole-body approach. It’s not just an innovative method to soothe rosacea symptoms but also a complementary strategy enhancing the efficacy of conventional treatments. By improving cellular health and reducing oxidative stress, NovoThor supports the skin’s resilience against common triggers like sunlight, stress, and extreme temperatures. Integrating NovoThor into your rosacea care routine can bridge the gap between managing symptoms and achieving lasting improvements. It’s an invitation to explore a holistic path to skin health, one that harmonizes with your existing treatment plan for optimal results. Join us at Redjuvenate Medical to experience the transformative potential of NovoThor for rosacea and beyond. Your journey towards balanced, healthier skin begins with us. Embrace the future of rosacea care today. Share this breakthrough with those on their path to clearer, calmer skin .
In the quest for accelerated healing and recovery, Redjuvenate Medical’s NovoThor treatment stands out, offering a revolutionary approach to post-operative care. Nestled in the heart of London, CliniCity’s NovoThor whole-body red light therapy harnesses the power of specific light wavelengths to invigorate and speed up the body’s natural healing processes. But how does it work? The science behind NovoThor’s effectiveness lies in its ability to stimulate cellular energy production. When red and near-infrared light penetrate the skin, they reach the mitochondria, the powerhouse of our cells. Here, they boost the production of adenosine triphosphate (ATP), the energy currency of the cell. This surge in ATP enhances cellular metabolism, encouraging faster repair and regeneration of tissues damaged during surgery. Moreover, red light therapy reduces inflammation, a common post-operative challenge that can prolong recovery. By decreasing inflammatory markers and increasing circulation, NovoThor therapy ensures a more comfortable and quicker healing journey. Clinical evidence supports these claims; studies have shown that patients undergoing red light therapy experience less pain and swelling, contributing to an expedited return to daily activities. But the benefits of NovoThor extend beyond the immediate post-operative period. Regular sessions can improve skin health, reduce signs of aging, and even enhance muscle recovery after intense physical activity. It’s a holistic approach to wellness that complements traditional medical treatments. Discover the transformative power of NovoThor at CliniCity in London, and embark on a smoother, faster recovery path. Whether you’re navigating post-operative healing or seeking a boost in overall well-being, NovoThor offers a scientifically backed, non-invasive solution. Remember, the light at the end of the recovery tunnel shines brighter than ever with NovoThor.
In the quest for clear, vibrant skin, Redjuvenate Medical is leading the charge with an innovative solution that’s garnering attention. The NovoThor whole body red light treatment, available exclusively at our London clinic, offers a groundbreaking approach to combating acne, a concern that affects millions in the UK and beyond. But what sets red light therapy apart in the realm of skincare? The magic lies in its mechanism. This therapy utilizes specific wavelengths of red light to penetrate the skin deeply without causing damage. It boosts cellular energy, promoting healing and rejuvenation from within. Scientific studies reveal that red light therapy can reduce inflammation and bacteria—two primary culprits behind acne—offering a natural, non-invasive path to clearer skin. The benefits don’t stop at acne relief. Red light therapy has been shown to enhance collagen production, diminish signs of aging, and even alleviate muscle pain, showcasing its versatile therapeutic potential. Embrace the future of skincare with Redjuvenate Medical’s NovoThor treatment. Experience not just the transformative effects on acne but a holistic improvement in your skin’s health and vitality. Join us at our London clinic and witness the revolution in skincare. Share your journey and results using #RedjuvenateRevolution #ClearSkinAhead #NovoThorMagic. Let’s illuminate the path to wellness together.
In the realm of eye health, a groundbreaking approach is gaining attention for its potential in combating age-related eye concerns. Red light therapy, a non-invasive treatment, is emerging as a beacon of hope, particularly in the fight against age-related macular degeneration (AMD) – a leading cause of vision loss as we age. At the forefront of this innovative therapy is Redjuvenate Medical’s NovoThor treatment, available at Clinicity in London. This whole-body red light therapy is not just a ray of hope for eye health, but a holistic wellness treatment with an array of therapeutic benefits. So, what makes red light therapy a game-changer for eye health? The science points to its ability to stimulate mitochondrial function, crucial in cell repair and regeneration. As our eyes age, mitochondrial efficiency diminishes, making them susceptible to conditions like AMD. By rejuvenating these cellular powerhouses, red light therapy offers a potential pathway to slow down, and possibly reverse, the effects of aging on the eyes. Moreover, NovoThor’s approach isn’t limited to eye health. Its benefits extend to improving skin health, reducing inflammation, and enhancing muscle recovery, making it a versatile addition to anyone’s wellness regime. As the population ages, the importance of innovative treatments like red light therapy becomes ever more crucial. By integrating NovoThor into your wellness plan, you’re not just taking a step towards preserving your vision; you’re embracing a holistic approach to health that benefits your entire body. In a landscape where cutting-edge treatments and preventative health measures are increasingly valued, Redjuvenate Medical stands out for its commitment to harnessing the power of red light therapy. To explore how NovoThor can illuminate your path to wellness, visit Clinicity in London. Let’s embrace this light at the end of the tunnel for eye health and beyond.
The realm of neurodegenerative disease treatment is witnessing a groundbreaking shift, thanks to the emerging potential of red and near-infrared light therapy. This progressive treatment, intrinsically linked with the Bredesen protocol, promises a new dawn for individuals grappling with neurodegenerative conditions. At Redjuvenate Medical, situated within the innovative CliniCity in London, we are proud to present our NovoThor whole-body red light treatment. Leveraging the therapeutic power of specific light wavelengths, NovoThor is demonstrating significant neuroprotective capabilities, aligning seamlessly with our commitment to advanced care in functional medicine. What sets this therapy apart? The answer lies in its ability to enhance mitochondrial function and energy production at a cellular level. In neurodegenerative diseases, where cellular energy is often compromised, this can mean a significant difference. By rejuvenating cell function, NovoThor offers a potential pathway to not only halt but potentially reverse the progression of conditions like Alzheimer’s and Parkinson’s. Beyond its neuroprotective properties, NovoThor stands out for its versatility. It’s an excellent tool for muscle recovery, inflammation reduction, and accelerated wound healing, making it a comprehensive treatment option. As Redjuvenate Medical strives to integrate such pioneering therapies, we reaffirm our dedication to leading the charge in functional medicine, bringing new hope and innovative treatments to our patients. Discover the transformative benefits of NovoThor red light therapy at CliniCity in London. Embark on a journey with us towards a brighter, healthier future. Together, let’s light the way to improved well-being.
At Clinicity, in the heart of London, a revolution in skin health is underway. It’s not just a trend; it’s a science-backed journey towards rejuvenation, harnessing the power of Red and Near-Infrared Light Therapy (RLT). We’re excited to share how this groundbreaking treatment is transforming skin care. What makes RLT at Clinicity a game-changer for skin health? It’s all in the wavelengths. Red and near-infrared light penetrate the skin at varying depths, working their magic at a cellular level. These light waves stimulate mitochondria, often referred to as the ‘powerhouses’ of our cells, enhancing their energy-producing capabilities. The result? A cascade of therapeutic benefits. RLT’s most notable triumph is its ability to promote collagen production, a key protein responsible for skin elasticity and youthfulness. This translates to reduced wrinkles, enhanced skin texture, and overall radiance. Furthermore, this therapy plays a pivotal role in wound healing and reducing inflammation, making it a versatile tool for various skin conditions. Our NovoThor treatment at Clinicity isn’t just about aesthetics; it’s a holistic approach to wellness. This full-body therapy goes beyond skin deep, offering benefits like muscle recovery, reduced joint pain, and improved circulation. We’re proud to offer this innovative treatment in London, a beacon of hope for those seeking not just beauty, but a healthier, more vibrant life. Join us at Clinicity to experience the future of skin care. We invite you to share your thoughts and experiences with RLT. Have you tried it yet? Let’s spread the word about this remarkable therapy. Remember, it’s not just a treatment; it’s a transformation.
Arthritis can overshadow daily life, and traditional treatments don’t always offer lasting relief. Enter red and near-infrared light therapy, a scientifically backed approach gaining traction for its effectiveness against joint pain. At Clinicity, London, we’re proud to introduce the NovoThor Whole Body Red Light Treatment, a breakthrough in arthritis care. The Science of Healing Light This therapy utilizes specific light wavelengths absorbed by mitochondria in our cells, promoting inflammation reduction, pain relief, and accelerated tissue repair. It’s an innovative method rooted in real science, offering a new hope for those struggling with joint discomfort. Whole-Body Approach with NovoThor Clinicity’s NovoThor treatment stands out by offering a whole-body solution. Rather than targeting specific joints, it provides holistic relief. Its full-body application ensures comprehensive care, not just for arthritis but for overall well-being. Benefits Beyond Joint Pain Red light therapy goes beyond joint relief. It aids in muscle recovery, improves circulation, and enhances skin health, making NovoThor an all-encompassing wellness solution. Join Us at Clinicity We invite you to experience NovoThor’s transformative power at Clinicity. Whether it’s arthritis pain or a quest for overall health improvement, our team is ready to guide you. Share this article and spread the word about NovoThor at Clinicity. It’s not just a treatment; it’s a step towards a pain-free, healthier life.
In the competitive sports world, where recovery is as crucial as performance, red/near-infrared light therapy emerges as a groundbreaking treatment. Clinicity, London, proudly offers the NovoThor whole body red light treatment, a pioneering therapy for athletes and health enthusiasts alike. This therapy excels in enhancing circulation, boosting mitochondrial function, aiding detoxification, and accelerating muscle recovery. How does it work? Red/near-infrared light therapy stimulates vasodilation, increasing blood flow and delivering more oxygen and nutrients to muscle tissues. This is essential for both athletic performance and recovery. Mitochondria, the energy centers of our cells, are significantly supported by this therapy, enhancing energy production for endurance and strength. The therapy also improves waste removal from muscle cells, aiding in detoxification and reducing post-exercise soreness and fatigue. Furthermore, it speeds up muscle tissue repair, reducing inflammation and promoting cellular regeneration, allowing athletes to train more effectively and recover swiftly. But NovoThor at Clinicity isn’t just for athletes. It’s a haven for anyone pursuing general health benefits, from improved skin health to overall well-being. Safe and non-invasive, this therapy represents our dedication to innovative health solutions. Discover the transformative power of NovoThor at Clinicity, London. Embark on a journey to peak performance and health. Share this with friends to help them discover a brighter, healthier future.
Feeling tired has become so common amongst patients that the medical sector has developed our own acronym for it: TATT - tired all the time. A YouGov survey found that an incredible 25% of people feel tired all the time. In addition, 44% of people find themselves to be weary around ‘half of the time’. So if you find yourself feeling tired and exhausted all the time, you are not alone. Why are we all so tired? Some of the reasons we are all tired are obvious. As a society, we stay up late on too many nights, most of us work long hours, and some of us have young children who need us throughout the night. A new reason for our tiredness has emerged: long covid. Fatigue is the most common symptom of long covid. As long covid has become more widely recognised within the NHS, more research is being conducted into the symptoms and ways to treat them. Most people make a full recovery from long-covid in around 12 weeks, but coping with fatigue during this time can be challenging. Patients I have worked with have felt forced to leave their jobs, unable to make it through the day while feeling so tired. Others just simply aren’t performing the way they would want to. Why does Covid cause fatigue? Covid is a viral illness. Viral infections impact the mitochondria and manipulate them in a way that can lead to cell death. With the mitochondria being such an essential tool in generating our body’s energy, any virus that interferes with its function can cause fatigue and lethargy. Covid is no different to any other viral infection in that it impacts your mitochondria and your energy. Unfortunately, conventional medicine doesn’t have much to offer patients suffering from tiredness. If you are suffering badly, you may be referred for a basic assessment or cognitive behavioural therapy (CBT). With the NHS so stretched, you can expect to wait for quite some time before receiving these services you desperately need, just to stop feeling tired. What can I do? Before seeking treatment, there are several things you can do to try to optimise your recovery time overnight and reduce the fatigue you experience throughout the day. Optimise your sleep It seems obvious, I’m feeling tired so I should sleep more. But the time you spend in bed doesn’t necessarily equate to better sleep. We should be aiming for higher quality sleep. An essential step to optimising your sleep is timing. You should be aiming to sleep ideally by 10.00 pm. An old saying is that every hour of sleep before midnight is worth two after, and research shows this is true. A study by Exeter University showed that people who fell asleep between 10.00 pm and 10.59 pm have a lower risk of cardiovascular disease. When we sleep late, we experience increased inflammation problems and other issues that can affect body function and cause fatigue. It isn’t always possible to sleep at 10.00 pm, and your work schedule might make that impossible. The best alternative is to keep a one hour window in which you fall asleep. This regular sleep pattern helps to improve the health of your sleep and can reduce your overall fatigue. Optimise your nutrition Nutrition is often overlooked when it comes to sleep health, but a balanced diet doesn’t just affect how you perform during the day. Research is beginning to show a link between our nutrition and the quality of our sleep. Diets high in carbohydrates have been shown to increase the restlessness of your sleep and reduce the amount of time you spend in a deep sleep cycle. If you haven’t already, you should look to optimise your nutrition. Plenty of fruit and leafy vegetables will help you get the right balance of vitamins and nutrients you require. You should also try to avoid eating late at night and keep in mind that caffeine and spicy foods can make it harder to get to sleep. Understand your activity Unfortunately, when we are fatigued, we are less capable. It is vital to take note of all of our activities and create an altered lifestyle plan to ensure we are not pushing ourselves into further fatigue. I recommend keeping a journal of your daily activities, separating essential activities and what you can remove or reduce. Keep notes of how fatigued you feel and what changes based on what you add or remove from your activities. As your body starts to recover, you can gradually increase your strain, take longer runs, and have extra gym sessions. Reduce your stress Stress and sleep are two highly linked functions. When we are stressed, our sleep can be negatively impacted. When we don’t sleep enough, we tend to be affected more by stress. It is a vicious cycle. If you are fatigued, it is important to recognise that you need to change the daily stress you put yourself under. Try to reduce your stress where you can. Take on less at work until you feel recovered, try and scale back on any projects that will put you under more pressure. Once you have recovered from your fatigue, you will feel more energised and capable of taking on extra challenges. Red Light Therapy and fatigue Red light has a lower frequency than blue light and has been found to have the broadest range of therapeutic benefits. When using a full-body red light treatment machine, your entire skin is exposed to low levels of red and near-infrared light. Isolating this spectrum of light allows you to enjoy the benefits of the natural range of light found in sunlight without the damaging effects of ultraviolet rays, which can be harmful to your skin. There is growing evidence that a full-body red light treatment can play a significant role in helping your body to overcome fatigue. The red and near-infrared light penetrates the skin and targets the cells’ mitochondria. Your mitochondria are the body’s energy powerhouses. They are responsible for converting nutrients into chemical energy that fuels all of your bodily activity. Stimulating these powerhouses with red light can play a huge role in giving you the energy you are missing to get over your fatigue.
What is Long Covid? When the pandemic kicked off well over a year ago, covid was very much thought of as an acute illness. The focus of all Doctors was very much on the immediate life-threatening aspects of this respiratory illness. But as time has gone on, we are seeing many patients who are just simply not recovering. We are seeing patients with a whole range of symptoms. Some have a persistent cough; some are still breathless; others have inflammatory problems. The most common symptom long covid sufferers have is a sense of fatigue. Sometimes this can be so bad that it is debilitating. Patients have almost no energy to do anything; they cannot function. Their concentration is lacking. They are suffering from brain fog. They can’t exercise. They are just too tired to carry out their everyday lives. These fatigue symptoms can last several weeks, but usually, patients have suffered for several months. Diagnosing your Long Covid Currently, patients with any symptoms from Covid that last longer than 12 weeks are diagnosed as long covid sufferers. There are two distinct types of long covid: Mast Cell Activation Syndrome (MCAS) - these are symptoms driven by histamine problems. Patients will usually present themselves with skin rashes, allergies. You may suffer from bloating or indigestion. Often you will suffer from anxiety and sleep disturbances if you have histamine releases. Fatigue Predominant - your symptoms with this type of long covid will be a sense of heaviness in your daily life. Tasks will feel harder. Your thinking isn’t as sharp as it used to be. Exercise will exhaust you. You will predominantly fall into one of the two categories, but many patients will have symptoms from both. Many people compare long covid to chronic fatigue syndrome, but in our experience, the inflammation component of covid provides a distinct difference. The most common symptom of long covid tends to be the fatigue version, and many will develop this without symptoms of inflammation. It is easy to think you have chronic fatigue syndrome when really it is long covid presenting itself through persistent fatigue. Why Me? Many of our patients with long covid are confused about why the illness and long covid have affected them. At the beginning of the pandemic, the press were passing out information that if you were fit and healthy, you’d most likely get over covid in a few days or weeks at most. But we are increasingly learning that certain pre-existing conditions are involved in the relationship between long covid. Those with perimenopause and fluctuating hormones are more at risk. If you have had issues with your interleukin system, inflammatory problems are more likely to see these symptoms exacerbated. Similarly, if you have a history of food intolerances and allergies, these can become much more sensitive to the slightest of triggers. What we are discovering is that the severity of your initial covid infection doesn’t predict whether you will suffer from long covid or not. Many patients have even been asymptomatic with their initial covid infection and then develop long-tail symptoms, including fatigue, neurological disturbances, such as mental health issues, and sleep disturbances. Why am I tired? Nearly all of the covid patients we have seen have had some element of fatigue. There is a spectrum of fatigue; for some, it can be mild; for others, it can be debilitating, but life changes for the worse for all suffering fatigue. Some patients may struggle to get out of bed, while others might find they lack concentration. Some may find that they tire extremely quickly when exercising; we have even seen patients suffering so severely that they cannot reach a computer screen for a Zoom consultation. Conventional medicine doesn’t have much to offer for fatigue patients. You may be referred to have a basic assessment, perhaps you will benefit from some cognitive behavioural therapy, but usually, there is a considerable wait for these services. Physiotherapy can be another route to help patients with tired, achy muscles. Often patients will have only one or two touchpoints with a service and be discharged. Fatigue from long covid is not something that will settle down after one or two days and some rudimentary treatments. Tiredness may be your only symptom; remember, this is okay. Patients don’t always present a multitude of symptoms that are reported in the media. If you have had covid and have fatigue symptoms weeks after your initial infection, you have your diagnosis. Long covid. What can I do? It is effortless for someone with long covid to burn themselves out by doing something relatively minimal. One of the starting points for you to think about is to grade what you are doing, pace yourself and remember not to have unrealistic expectations of what you can achieve based on what you used to do. Treating fatigue in long covid requires a multi-pronged approach. You want to think about what you can do to give you more energy to function. Your diet can play a vital role in providing your body with the energy it needs to regenerate. Of course, sleep becomes even more important to patients suffering from fatigue. You never seem to be able to get enough sleep. While every patient needs to be treated differently by their symptoms and lifestyles, there is always one treatment we recommend to all patients suffering from fatigue. That is red light therapy. Red light therapy has been effective for many of our patients, providing the body’s mitochondria with an energy boost that helps the body to recover. Soon your sleep will become normal, and you will wake up refreshed and back to your pre covid self.