Tag Archives: healthy living

A woman having difficult sleeping

The Importance of Sleep for Your Physical and Mental Health

Why Sleep Deserves More Attention

Sleep is often the first thing we sacrifice when life gets busy. But research confirms that sleep isn’t just about feeling rested—it’s a biological necessity that impacts nearly every system in the body. Poor sleep has been linked to increased risks of heart disease, a weakened immune system, and weight gain. It also plays a direct role in mental health, with evidence linking disrupted sleep patterns to anxiety, depression, and other psychiatric disorders.

A recent study in PubMed found that individuals who go to sleep before 1 a.m. experience better overall well-being, regardless of whether they consider themselves “night owls” or “morning people.” Additionally, a review of research in ScienceDaily suggests that disruptions to sleep and the body’s internal clock can worsen psychiatric disorders.

Whether you’re a teenager navigating screen time, an adult balancing work and family, or an older adult noticing changes in your sleep, prioritizing rest is one of the most powerful ways to support long-term health.

How Sleep Affects Your Body and Brain

Physical Health: More Than Just Feeling Tired

Consistently missing sleep does more than leave you sluggish—it disrupts essential biological processes. Research from the Cleveland Clinic highlights how chronic sleep deprivation impacts multiple areas of physical health:

  • Heart Health & Blood Pressure: Poor sleep can lead to hypertension and an increased risk of cardiovascular disease.
  • Weight Management: When you don’t sleep enough, your body produces more ghrelin (the hormone that makes you feel hungry) and less leptin (the hormone that signals fullness). This imbalance can prompt increased cravings, weight gain, and a higher risk of obesity.
  • Immune System Function: Sleep is crucial for immune system regulation. When sleep is compromised, your body produces fewer protective immune cells, making you more susceptible to infections.
  • Coordination & Injury Risk: A 2021 study found that sleep deprivation negatively affects balance and gait, increasing the risk of falls and accidents. Driving after 20 hours without sleep is comparable to driving with a blood alcohol level at the legal limit.

Mental Health: The Overlooked Connection

Recent research confirms that sleep disturbances aren’t just a consequence of mental health conditions—they can also be a contributing factor. A large-scale study published in PubMed found that individuals with misaligned sleep schedules had an increased risk of mood disorders, including anxiety and depression.

  • Chronic Stress & Anxiety: Sleep deprivation raises cortisol (the stress hormone), which can make it harder to manage stress effectively.
  • Risk of Depression: Studies show that disrupted sleep patterns increase vulnerability to depression. Conversely, better sleep habits have been linked to improved mood and emotional resilience.
  • Cognitive Function & Memory: Poor sleep impairs memory retention and decision-making. Long-term sleep deprivation has even been associated with an increased risk of Alzheimer’s disease.

Learn more about how to recognize and manage the symptoms of stress.

How Sleep Needs Change With Age

Teens & Young Adults: The Battle Against Sleep Deprivation

The American Academy of Sleep Medicine recommends that adolescents between 13 and 18 get 8–10 hours of sleep per night, yet a 2021 CDC survey found that 77% of high school students don’t meet this recommendation. Early school start times, increased screen exposure, and social media use before bed are among the top contributors.

Research has also found that delaying school start times leads to improved sleep duration, better focus, and higher energy levels among students, parents, and even teachers.

What helps?

  • Establishing a consistent bedtime routine
  • Limiting social media and screen use before bed
  • Creating a dark, cool, and quiet sleep environment

Adults: Balancing Work, Family, and Sleep

Most adults need 7–9 hours of sleep per night, but stress, work schedules, and technology often interfere. The Cleveland Clinic reports that adults who regularly fall short of this recommendation have a higher risk of chronic diseases like hypertension, diabetes, and heart disease.

What helps?

  • Maintaining a regular sleep schedule—even on weekends
  • Avoiding caffeine and heavy meals late in the evening
  • Creating a nighttime routine to signal the brain that it’s time for rest

Older Adults: Sleep Changes & Cognitive Health

As people age, sleep patterns shift, often leading to lighter sleep and earlier wake times. While this is natural, research suggests that chronic sleep disruptions can accelerate cognitive decline and increase the risk of Alzheimer’s disease.

What helps?

  • Staying physically active during the day to promote deeper sleep
  • Managing underlying conditions like sleep apnea that may disrupt rest
  • Avoiding excessive daytime naps that interfere with nighttime sleep

Common Sleep Disruptors & How to Fix Them

1. Screen Time & Blue Light

  • A study published in MDPI found that excessive social media use before bed negatively impacts adolescent sleep quality. Blue light from screens suppresses melatonin, making it harder to fall asleep.
  • Solution: Reduce screen time at least one hour before bed or use blue-light-blocking glasses.

2. Inconsistent Sleep Schedules

  • A PubMed study found that individuals whose sleep schedules are misaligned with their body’s natural rhythm are at a higher risk for mental health disorders.
  • Solution: Keep a consistent sleep routine, even on weekends.

3. Stress & Racing Thoughts

  • High-stress levels and anxiety can make it difficult to relax at bedtime. Over time, this creates a cycle of sleeplessness and increased stress.
  • Solution: Mindfulness, deep breathing, and progressive muscle relaxation can help calm the mind before bed.

The Long-Term Consequences of Poor Sleep

If sleep deprivation continues long-term, it can have serious effects on health:

  • Higher risk of heart disease and hypertension
  • Increased likelihood of obesity and diabetes
  • Weakened immune system and slower recovery from illness
  • Cognitive decline and memory problems
  • Higher rates of depression and anxiety

Fortunately, research also shows that improving sleep habits can significantly enhance both physical and mental health outcomes.

Prioritizing Sleep for Better Health

Sleep isn’t just about getting through the next day—it’s an investment in long-term well-being. Studies confirm that better sleep can lower stress, support brain function, and reduce the risk of chronic disease.

If you’re struggling with sleep, don’t ignore the signs. A conversation with your primary care provider can help identify underlying issues and create a plan for better rest.

Need support for better sleep? Schedule an appointment with your MPCP provider today.

15% of Maryland High Schoolers Vape – What Parents Should Know

Vaping among youth has declined in recent years, but it remains a significant health concern. Many parents believe that the worst of this trend has passed, but recent data is more complex. The 2024 National Youth Tobacco Survey reports that approximately 1.6 million middle and high school students currently use e-cigarettes, with 87.6% preferring flavored varieties like fruit, candy, and mint.

The Dangers of Vaping

  • Deceptive Appeal: Flavored vape products, often marketed to children, make it easy to underestimate the risks. These seemingly harmless devices can deliver as much nicotine as an entire pack of cigarettes.
  • Health Risks: Vaping introduces nicotine, a highly addictive substance, into the developing brains of adolescents, impairing memory and focus. Beyond addiction, vaping devices often contain harmful chemicals linked to lung damage and long-term respiratory issues.
  • Gateway Risks: Vaping can increase the likelihood of using other tobacco products, leading to a cycle of dependency.

The Latest Insights on Vaping in Maryland

While the percentage of students vaping has declined in Maryland, the rates remain concerning. Advocacy groups, like the Maryland Tobacco Prevention Coalition, stress the need for continued public education and stricter regulation. Even with declines, vaping persists in new and potentially more harmful ways, such as the emergence of disposable devices loaded with high nicotine levels​​.

How Parents Can Make a Difference

  • Start the Conversation: Begin with open, judgment-free discussions about vaping. Ask your child what they know or think about vaping, and share clear, factual information about its risks. Listen attentively to their concerns and experiences to build trust.
  • Communicate with School Officials: Connect with your child’s school to understand its policies on vaping. Advocate for educational programs that address the risks of vaping and promote a healthy school environment. 
  • Address Underlying Issues: If your child is vaping, look for underlying triggers like stress, anxiety, or peer pressure. Offer counseling or connect them with resources to address these challenges. Mental health support is a critical step in helping them quit. 
  • Provide Support: If your child is ready to stop vaping, guide them toward professional help. Programs like the American Lung Association cessation tools or a visit to your primary care provider can be invaluable. Remind them that quitting is a journey, and you’re with them every step of the way.
  • Set a Positive Example: Actions speak louder than words. Avoid tobacco and nicotine products yourself and demonstrate a healthy lifestyle that prioritizes well-being.
  • Stay Informed: Stay up to date on vaping trends and products, so you’re prepared to guide your child through this evolving issue. Being informed equips you to respond effectively to their questions and challenges.

Your Partner in Prevention

At Maryland Primary Care Physicians, we’re here to help you navigate these challenging conversations. Reach out to your provider if you have concerns about your child’s health or want to learn more about available resources. 

Dr. Ariel Warden-Jarrett on Good Day DC to Discuss Flu and Cold Prevention

Dr. Ariel Warden-Jarrett Featured on Good Day DC to Discuss Flu and Cold Prevention

Dr. Ariel Warden-Jarrett from MPCP’s Bowie office joined Fox 5 DC to share expert tips to avoid cold and flu this fall—just in time for the holidays!

Catch the full segment from Good Day DC with Steven Chenevey and learn how simple lifestyle changes and proactive health habits can keep you feeling your best all season long.

Watch here: https://www.fox5dc.com/video/1547202

Dementia Prevention: It’s Never Too Early (or Too Late) to Start

More than 55 million people worldwide live with dementia, a figure expected to nearly triple by 2050, with 10 million new cases each year. Dementia is one of the leading causes of disability and dependency among older adults globally. It can be overwhelming for patients, families, and caregivers, with significant physical, emotional, and financial impacts.

While dementia isn’t fully preventable, addressing modifiable risk factors early and continuing throughout life can reduce the likelihood of developing it. Research suggests that around 45% of dementia cases could be delayed or prevented by managing these risk factors. The good news? It’s never too early or too late to make these changes.

Proactive Steps to Reduce Your Risk of Dementia

Dementia isn’t just a concern for older adults. Risk factors accumulate across your lifetime. Poor nutrition, lack of physical activity, and even social isolation starting in childhood can contribute to cognitive decline later in life​. However, taking steps to reduce these risks at any age—from your 20s to 70s—can still make a meaningful difference.

No single behavior guarantees dementia prevention, but proactive changes can lower your risk. Here are several evidence-backed ways to support your brain health:

  1. Stay Physically Active: Regular exercise promotes blood flow to the brain and supports overall brain health.
  2. Maintain Heart Health: Keep blood pressure, cholesterol, and blood sugar in check, as hypertension and diabetes increase dementia risk.
  3. Avoid Smoking: Smoking damages blood vessels, reducing oxygen to the brain. Quitting at any age can benefit brain health.
  4. Eat a Brain-Healthy Diet: A diet rich in fruits, vegetables, whole grains, and healthy fats (like those in fish, nuts, and olive oil) protects the brain.
  5. Get Regular Hearing Checkups: Hearing loss increases dementia risk. Protect your hearing and seek treatment if needed.
  6. Get Your Vision Checked: Vision loss is associated with increased dementia risk. Vision-correcting measures like eyeglasses, contacts, and cataract surgery can help prevent vision loss. 
  7. Stay Socially Engaged: Social connection help prevent cognitive decline. Join activities, spend time with loved ones, or try new hobbies.

Prevention at Any Age

Starting these healthy habits early is ideal, but taking action at any age can benefit brain health. Younger adults can focus on building lifelong habits such as regular physical activity, balanced nutrition, and stress management. Midlife is a crucial time to address heart health, quit smoking, and stay engaged socially and mentally. Keeping your mind active through reading, puzzles, and social interaction can slow cognitive decline ​for older adults.

Take Control of Your Health

In addition to reducing your risk of dementia, these healthy habits can improve your overall health, lowering your risk for conditions like heart disease, diabetes, and stroke. Unfortunately, there is still a lack of awareness and understanding surrounding dementia, which often leads to stigmatization and barriers to diagnosis and care. If you’re concerned about your risk for dementia or want to learn more about how to protect your brain health, starting a conversation with your MPCP provider is a great first step. We’re here to help you navigate these concerns.

 

 

Dr. Rahman joined Maryland Primary Care Physicians in 2024, and sees patients in the Arnold practice. She earned her Doctor of Medicine degree from Grace University School of Medicine, and completed her residency at Luminis Health Anne Arundel Medical Center in Annapolis.