Philip Alapat, M.D., is an Assistant Professor of Medicine of Pulmonary, Critical Care and Sleep Medicine at Baylor College of Medicine. He also serves as the Program Director of the Sleep Medicine Fellowship training program, the largest sleep training program in Texas. He earned his B.S. in biochemistry from Trinity University in San Antonio and his M.D. from Texas Tech University Health Sciences Center. He completed his residency and fellowship training at Baylor College of Medicine.

Sarah H. Elsea, Ph.D., is an Associate Professor of Molecular and Human Genetics at Baylor College of Medicine and is Senior Division Director of Biochemical Genetics at Baylor Genetics. Dr. Elsea earned a B.S. in chemistry from Missouri State University and Ph.D. in biochemistry from Vanderbilt University. She completed postdoctoral training in molecular and biochemical genetics at Baylor College of Medicine and is a board-certified geneticist through the American Board of Medical Genetics and Genomics. Her research is focused on the discovery, pathomechanisms, diagnosis and treatment of rare disease, particularly neurodevelopmental disorders that are complicated by circadian rhythm abnormalities and metabolic disturbances. She is a member of several professional societies and has authored more than 80 scientific and lay articles.

THE PARTNERSHIP FOR BAYLOR COLLEGE OF MEDICINE EDUCATIONAL LUNCHEON

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COUNTING SHEEP INSTEAD OF SLEEP?

PHILIP ALAPAT, M.D.Assistant Professor of Medicine Pulmonary, Critical Care and Sleep Medicine

SARAH ELSEA, Ph.D.Associate Professor Molecular and Human Genetics

NOVEMBER 15, 2016

What is your favorite health tip that you live by?

Appropriate rest of the body, mind and soul is essential for good overall health. No one else will ensure that you take care of your needs other than yourself. So ensure adequate sleep amounts and reasonable time away from work, doing whatever it is you need to do to allow optimal function of the body, mind and soul.

- Philip Alapat, M.D.

HOW MUCH SLEEP SHOULD YOU BE GETTING?

� Newborn (0-3 months):14-17 hours

� Infant (4-11 months):12-15 hours

� Toddler (1-2 years):11-14 hours

� Preschooler (3-5 years):10-13 hours

� School-aged child (6-13 years):9-11 hours

� Teen (14-17 years):8 -10 hours

� Young adult (18-25 years):7-9 hours

� Adult (26-64 years):7-9 hours

� Older adult (65+ years):7-8 hours

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NOTES

PULMONARY, CRITICAL CARE AND SLEEP MEDICINEThe Section of Pulmonary, Critical Care and Sleep Medicine at Baylor College of Medicine is nationally recognized for its excellence in patient care, research and education. Many of our physicians are national and international experts in lung diseases, critical care and sleep medicine. Together, they offer an array of highly specialized care to patients throughout the Texas Medical Center.

When to get evaluated

� You’re regularly taking lots of sleepmedications at night

� You’re regularly drinking alcohol to fallasleep

� Others tell you that you exhibit abnormalbehaviors while asleep, such as breathing difficulties or sleepwalking

� You’re so tired from lack of sleep at nightthat you feel the need to consume large amounts of caffeine to stay awake during the day

Make an appointment today!Pulmonary and Critical Care: 713.798.2400Sleep Medicine: 713.798.3300

WHAT’S THE BIG DEAL ABOUT SLEEP?

A prescription for sleep might be just as important as prescription medications. Not getting enough sleep can have a number of consequences.

Those who sleep less than seven hours a day seem to live shorter lives than those who sleep an average of seven to eight hours a day. However, those who sleep more than eight hours a day also don’t live as long, so the right amount of sleep appears to be very important for longevity.

Studies also have shown that sleep affects memory and learning, and that a lack of sleep has a negative impact on things associated with learning such as school performance in children.

For teens and adolescents who pull all-nighters to cram for an exam, it may be better to put the books down and hit the sack for a few hours to cement the knowledge into their brains.

Other health concerns have been associated with insufficient sleep. They include:

� Obesity � Diabetes and insulin resistance � Cardiovascular disease and hypertension � Mood disorders � Immune dysfunction

Maybe you like to read on your iPad, Nook or Kindle before you enter dream land. Right after you lay down for the night, do you check the email on your smartphone just one more time?

If you have problems sleeping at night, your reading and mobile browsing habits could be to blame.

According to Dr. Alapat, looking at bright screens (think televisions, laptops, tablets and eReading devices) before bedtime could be what’s standing between you and a good night’s sleep.

TIPS FOR GAINING MORE QUALITY SLEEPWant a solid seven to eight hours of sleep? Dr. Alapat has these easy suggestions:

� Like to read or watch TV from a bright screenaround bedtime? Consider a new nighttime routine if you’re having problems falling asleep. “It’s hard for your brain to shut off to get to sleep after lying in bed reading or watching TV. Consider doing your reading or TV watching elsewhere, such as the living room,” he said.

� Can’t fall asleep without nighttime television?Try decreasing the screen’s brightness and try not to sit right in front of a big television. “Research shows that circadian rhythm is disrupted by bright light exposure during night time, and computer screens and televisions can certainly be bright enough to interfere with your circadian rhythm,” Alapat said.

The bottom line is that different routines work well for different people, so adjust nighttime screen time to fit what works best for you.

AVOID SCREEN TIME BEFORE BED TO BOOST QUALITY SLEEP

SIGNS AND SYMPTOMS OF SLEEP APNEA

Knowing the signs and symptoms of sleep apnea and subsequently getting it treated can lower your risk of ailments such as heart attack, high blood pressure and stroke. You should seek help if you or your partner is experiencing the following symptoms:

• Choking or gasping for air• Breathing stoppages• Loud snoring• Feeling tired throughout the day• Restless sleep• Excessive sweating at night• Not feeling refreshed in the morning• Waking up multiple times during the night

Over 50 percent of those diagnosed with sleep apnea are overweight or obese. Lifestyle changes and weight loss are important to the treatment and management of sleep apnea.

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JOIN THE PARTNERSHIP OR RENEW YOUR MEMBERSHIP NOW

You won’t want to miss any of the exciting educational and social events we have planned for The Partnership for Baylor College of Medicine. Join or renew your membership, invite your friends and start having fun today!

All members enjoy: � Invitations to all Partnership events, educational

programs and tours.� Updates on cutting-edge health news from the

College.� Opportunities to meet some of the best minds in

medicine today.

MEMBER LEVELSSupporting Member – annual dues $50Patron Member – annual dues $200Endowed Lifetime Member – one time fee of $1,500All membership fees are fully tax deductible.

For more information about membership, please contact partnership@bcm.edu or 713.798.5460.

SPECIAL THANKS TO OUR SPONSORS

For more information on becoming a sponsor of The Partnership, please

call Anne Fried at 713.798.6104.

UPCOMING EVENTS AT BAYLOR COLLEGE OF MEDICINE

DIVA U SPEAKER SERIESBenefiting the Center for Medical Ethics and Health PolicyMarch 9, 2017 | April 13, 2017 | May 11, 2017NoonGrappino di Nino Restaurant2817 West Dallas Street, 77019For more information about the speakers to be featured, please visit www.bcm.edu/ethics/speakerseries

LET ME DOWN EASYPresented by the Center for Medical Ethics and Health PolicyTuesday, January 17, 20177 p.m.Wortham Center501 Texas Avenue, 77002

For more information on any of these events, please visit: https://www.bcm.edu/giving/upcoming-events

EDUCATIONAL LUNCHEON SERIESAll luncheons take place at the Junior League of Houston from 11:30 a.m. to 1 p.m.

January 17, 2017 What Did You Say? Having Problems Hearing?

March 21, 2017 Fighting the “Big C...Cancer”

May 16, 2017 The Aging Family Member: Dealing with the Issues

GRAND ROUNDS TOURS Dates and times to be determined.

December 2016 Hematology-Oncology Lab part of the Margaret M. and Albert B. Alkek Department of Medicine

February 2017 An Exploration of Aphrodisiac Tastes with the Center for Reproductive Medicine

April 2017 Center for Sleep Medicine

Benefactor - $5,000

Supporter - $2,500

Grand Rounds Supporter - $2,500Amy and Lloyd Kirchner

Mobile 713.806.2633Email mvinson@marthaturner.com

Margaret VinsonREALTOR® Associate - Circle of Excellence

ROB TODD

SAVE THE DATE!

PARTNERSHIP SPRING FUNDRAISERApril 7, 20177 p.m.Café Society SoiréeChairs: Cora Sue and Harry Mach