Medical Providers
Team 1 - Green 
Dr. Daniel J. Calac, MD
Fie Gamble
Team 2 - Blue 
Dr. Elaine Davidson, MD
Cindy Adriano
Team 3 - Red 
Dr. Ernie Fontecha, MD
Carrie Gerdik
Specialty Providers
Dr. Peter Dang, DPM
Podiatrist
Andrew Fasciani
Optometrist
Dr. Branislav Cizmar, MD
OB
Robert Vertrees
Chiropractor
Ann Bailey
Acupuncturist
Per Diem Providers
Esther Calac
FNP-C Family Nurse Practioner

Dr. Dan's Corner

Sleepless in San Diego?

In today's fast-paced world, many of us experience occasional insomnia. You either cannot get to sleep, or you wake up in the middle of the night and are unable to go back to sleep. In general, short-lived insomnia is not a concern.

My alma mater, Harvard University, has reported that “chronic sleep loss can contribute to health problems such as weight gain, high blood pressure and a decrease in the immune system’s power.” Sleepless nights can result in disheveled days that make it difficult to perform everyday tasks. Poor Quality sleep has also been linked to chronic disorders including depression, substance abuse, hypertension and diabetes.

Conversely, “sleep health” can help you maintain physical and mental health, improve overall well-being and protect cognitive functioning as you age. It’s no wonder that experts recommend enjoying seven to eight hours of quality sleep. Here are five tips for getting a good night’s sleep from the National Institutes of Health:

 

  • Keep your bedroom cool and dark.

  • Put away / turn off all electronic devices.

  • Stick to a regular bedtime and wake time every day.

  • Stop drinking caffeine by the early afternoon and avoid large late-night meals.

  • Skip the late-afternoon nap, as it can make it harder to sleep at bedtime.

Nighty night!

Indian Health Council, Inc.

50100 Golsh Rd

Valley Center, CA 92082

(760) 749-1410

Fax for Medical Records only:

(760)-749-2151

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