Tag Archive for: Lack of sleep

8 Tips to Improve Your Sleep

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8 Tips to Improve Your Sleep

Research suggests that 40% of the adult population does not get the recommended 7-8 hours of quality sleep each night. So what can you do to improve your sleep?

Healthy sleep habits can make a big difference in your quality of life. Getting the recommended amount of sleep on a regular basis is linked with better health, including improved attention and memory, the ability to control emotions, your overall quality of life, and mental and physical health.

Adults that regularly get less than seven hours of sleep a night have been linked with poor health, including weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and depression.

Almost all of us could use a better night’s sleep. Yet improving your sleep can seem like a daunting, complicated, and even impossible task. Luckily, there are a few basic, easy to follow tips that can help to improve sleep.

HERE ARE 8 TIPS TO IMPROVE YOUR SLEEP:

  1. Turn off the tech. The blue light emitted from screens wakes you up and turning on night mode doesn’t solve the problem. Watching shows or reading articles stimulates the brain and makes it harder to fall asleep. Try reading a familiar book instead.

 

  1. Keep a consistent sleep schedule. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.

 

  1. Practice a relaxing bedtime ritual. A relaxing wind down routine before bedtime, conducted away from bright lights, helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep, or remain asleep.

 

  1. Exercise daily. Exercise and sleep are both part of a healthy lifestyle. But exercise can interfere with a good night’s rest if it’s done too close to bedtime. Avoid exercise at least 3 hours before you plan on sleeping. This allows your body enough time to relax before falling asleep.

 

  1. Improve your sleep environment. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 65 and 68 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.

 

  1. Sleep on a comfortable mattress. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 8 or 10 years for most good quality mattresses.

 

  1. Watch your diet before bed. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.

 

  1. Avoid liquids an hour before bed. Hydration is important, but so is sleep. Go to the bathroom right before bed to avoid waking up in the middle of the night.

Change doesn’t happen immediately. It takes commitment and repetition, but ultimately following these simple rules can help you sleep better.

If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to call one of our sleep medicine specialists here at Comprehensive Sleep Care Center. It could be a more serious sleep disorder like sleep apnea or chronic insomnia.

Sleep Problems and Female Infertility

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Can Sleep Apnea Cause Female Infertility?

Sleep and infertility -Have you ever thought about how they relate to one another?

Sleep plays a vital role in all our lives, affecting our quality of life, health, and yes even fertility. Getting a good night’s sleep helps refresh and restore your brain and body and regulate important hormones. Including the fertility-related hormones. Women with sleep disorders may be more than three times as likely to experience infertility as their counterparts who don’t have trouble sleeping.

A recent study showed that Obstructive Sleep Apnea is more commonly seen in infertile women and increases the odds that a woman will be infertile.

Lack of Sleep Can Affect Fertility-Related Hormones

There’s a long list of “lifestyle” factors that we know can affect the fertility of both women and men. From weight issues, smoking, and stress, but you can add poor quality sleep to that list.

According to the Centers for Disease and Control (CDC), lack of sleep, (6 or less hours a night)- which more than one third of Americans experience, can affect the hormones related to fertility. The part of the brain that regulates “sleep-wake hormones” in both men and women is also responsible for triggering the daily release of hormones that affect ovulation in women and sperm maturation in men.

According to the American Society for Reproductive Medicine’s study, women with low quality sleep had lower rates of fertility than those getting adequate rest.

The importance of sleep is not only tied to the number of hours, but also to the quality of sleep: waking up frequently during the night disrupts the normal sleep cycle, which includes a deep sleep stage during which the body restores itself. Consistent poor-quality sleep can contribute to:

  • High blood pressure
  • Weight gain
  • Hormone imbalance

all of which can lead to fertility problems.

What Else Connects Sleep and Fertility?

Long-term lack of sleep can disrupt more than your hormonal balance. It can affect your fertility in indirect was too.

  • Mood changes. Over time, this could disrupt your relationship with your spouse or sexual partner.
  • Increasing your health conditions that can affect your fertility. These include diabetes, cardiovascular (heart and blood vessels) disease and obesity.

Studies show that Obstructive Sleep Apnea is more commonly seen in infertile women and increases the odds that a woman will be infertile. More studies need to be done and we still have a lot to learn about how exactly sleep disorders may affect infertility. Even so, the results suggest that women can add infertility to the long list of health reasons to get help when they can’t fall or stay asleep.

If you’d like to have your sleep patterns assessed by a professional, or if you want to learn more about getting adequate sleep, please contact Comprehensive Sleep Care Center.

Sleep can help beat the Coronavirus

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Sleep Can Help Beat The Coronavirus

A GOOD NIGHT’S SLEEP CAN HELP YOU FIGHT VIRUSES

Sleep is always important, but right now it plays an integral role in our immune system. Eating right, exercising, and quality sleep all increase the body’s immune system. Quality sleep can also affect how fast a person recovers if they do get sick. Whereas lack of sleep can weaken the immune system, making people more vulnerable. Studies show that people who don’t get enough sleep are more likely to get sick after being exposed to a virus, such as the common cold, or Coronavirus.

In these times of crisis and stress, our basic needs sometimes go out the window. People are struggling with the myriad of changes in their daily lives due to COVID-19.  From healthcare workers working extra-long and stressful hours. Parents at home with children, struggling to keep them busy. Or those locked down at home binge watching shows or Doomscrolling day and night.

These stresses can significantly impact the quality and duration of our sleep. Lack of sleep, whether from added stress or a significant change in your daily schedule, can have a severe impact on our physical and mental health at a time when we need to be our strongest. A sleep-deprived immune system just doesn’t work as well. Long-term lack of sleep also increases the risk of obesity, diabetes, and heart and cardiovascular disease.

According to the Centers for Disease Control and Prevention (CDC), 35.2% of adults in the United States are getting less than 7 hours of sleep each night. The optimal amount of sleep for most adults is seven to eight hours of quality sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.

It can be easy to lose sight of how changes in our daily habits influence our ability to sleep well. The concept of sleep hygiene focuses on how to use your habits and routines to your advantage when it comes to sleep. It also includes optimizing your sleep environment so that you can relax and rest easy when you turn in for the night.

Here are some tips for getting a better night’s sleep:

  1. Stick to a sleep schedule – same bed/wake time, even on the weekends
  2. Dim the lights 2-3 hours before bedtime to stimulate the release of melatonin
  3. Power off all electronic devices 60 minutes prior to bedtime
  4. Create a relaxing pre-bedtime routine
  5. Watch nighttime fluid intake – drink enough fluids, but not so close to bedtime
  6. Avoid naps especially in late afternoon
  7. Exercise daily- but if possible, not within 2-3 hours of bedtime
  8. Get plenty of sunshine
  9. Create a comfortable sleep environment
  10. Avoid alcohol, cigarettes, and heavy meals in the evening
  11. If you can’t sleep, get out of bed and do something relaxing until you feel tired
  12. Keep a sleep diary to help evaluate common patterns.

 

Stress and sleep are closely linked. We hope that these trying times soon will pass. But if your sleep issues continue, contact one of our Sleep Medicine Professionals. Stay safe out there.

SLEEP ISSUES AND CORONAVIRUS

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SLEEP ISSUES AND CORONAVIRUS

As we try to navigate the day to day complexities of the Coronavirus pandemic and our new normal, it’s only natural to worry and this can cause you to have sleep issues.  Many are experiencing uncertainty and a loss of control. People are afraid for themselves, their loved ones and their jobs. Coronavirus and sleep issues seem to be working together to cause even more problems.

The Coronavirus pandemic has created so much uncertainty in our lives, it’s leading to many disruptions and is taking a toll on our sleep. Good, quality sleep is essential.  It is a key to wellness, both physical and mental, helping to beat back stress, depression, and anxiety.

Most adults need 7-8 hours of quality sleep each night. But millions of people suffered from insomnia before the coronavirus, and unfortunately, the pandemic creates a host of new challenges even for people who previously had no sleeping problems.

Whether you’ve had sleeping problems before COVID-19, or if they’ve only come on recently, there are many steps that you can take to help improve your sleep quality during this global pandemic.

Improve Your Sleep Issues:

  • Stick to a sleep schedule, roughly the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night. This is also important for kids during the pandemic upheaval.
  • Turn off technology before bedtime including the television, tablets, smartphones and other devices. The blue light that is emitted can delay the release of melatonin in the body, increase alertness and can even reset the body’s internal clock to a later schedule, disrupting the natural circadian rhythm. In addition the constant stream of bad news can make falling asleep difficult.
  • Exercise daily. Regular physical activity can greatly improve the quality and duration of your sleep. It can also help control your stress and anxiety. However, exercising immediately before bed can stimulate your body, so be sure to finish your workout several hours before bed.
  • If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine
  • Try a calming app. If you’re feeling overwhelmed, stressed or anxious, try utilizing a relaxation app during the day to help with any anxiety, fear or apprehension. Don’t be afraid to incorporate some relaxation techniques into your bedtime ritual.
  • Avoid or limit naps. Frequent napping can affect the quality of nighttime sleep. However, if you do enjoy a nap make sure it’s no longer than 30 minutes.
  • Regulate temperatures. Make sure the temperature in your bedroom or home isn’t too hot. It’s been suggested that the optimal bedroom temperature should be between 66-69 degrees Fahrenheit for ideal sleeping conditions.
  • Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you. Also, remove any objects that might cause you to slip or fall if you have to get up during the night.
  • No food or drink right before bed. It’s best to avoid alcohol and stimulants like caffeine or nicotine. The effects of these items could last for hours and cause difficulty initiating sleep or even cause frequent awakenings. Also, try not to eat large meals or spicy food before retiring for the night. These could activate your digestive system, causing reflux or heartburn and keep you awake.

Look For the Good News

Despite all the bad news that you may come across, try to find some positive stories, such as how people are supporting one another through the pandemic. You can use technology to stay in touch with friends and family so that you can maintain social connections despite the need for social distancing.

Contact Your Doctor if Necessary

If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to call one of our sleep medicine specialists here at Comprehensive Sleep Care Center. It could be a more serious sleep disorder like sleep apnea or chronic insomnia. Our doctors are available for virtual telehealth visits as well as in-person appointments.

10 Tips to Better Sleep

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10 Tips to Better Sleep

Healthy sleep habits can make a big difference in your quality of life. Better Sleep helps to strengthen your immune system. But sleep can be elusive, especially during COVID-19 (Coronasomnia).

Here are 10 tips for getting a better night’s sleep.

Try to keep the following sleep practices on a consistent basis:

  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends.This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night. This is also important for kids during the pandemic upheaval.
  2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
  3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
  4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
  5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 66 and 69 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
  6. Sleep on a comfortable mattress and  Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
  7. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
  8. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
  9. If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
  10. If you’re still having trouble sleeping,  you may benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.

If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to call one of our sleep medicine specialists here at Comprehensive Sleep Care Center. It could be a more serious sleep disorder like sleep apnea or chronic insomnia.

 

 

 

 

INSOMNIA -Why Can’t I Sleep?

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INSOMNIA-Why can’t I sleep?

Insomnia is a problem for many during normal times, but factor in a pandemic and global unrest and it has become much more widespread. Insomnia is a sleep disorder where a person has trouble falling asleep, staying asleep and/or they wake up too early in the morning. Insomnia can drain your energy level and mood, but also negatively impact your health, work performance and quality of life. How much sleep you need varies from person to person, but most adults need seven to eight hours a night.

Insomnia is characterized based on its duration. Acute Insomnia typically lasts short-term while Chronic Insomnia can last a long time.

Acute Insomnia

Lasts from one night to a few weeks and can come and go. It often happens due to life’s circumstances (Coronosomnia) or when you can’t fall asleep the night before an exam or after receiving stressful or bad news. Many people experience short term insomnia and it tends to resolve without any major treatment.

Chronic Insomnia

Happens at least 3 nights a week for 3 months or more. It can have many causes. Changes in the environment, unhealthy sleep habits, shift work, certain medications and medical disorders can lead to a long-term pattern of sleep deprivation.

Insomnia Symptoms may Include:

  • Difficulty falling asleep at night
  • Waking up during the night
  • Waking up too early
  • Not feeling well-rested after a night’s sleep
  • Daytime tiredness or sleepiness
  • Irritability, depression or anxiety
  • Difficulty paying attention, focusing on tasks or remembering
  • Increased errors or accidents
  • Ongoing worries about sleep

Common Causes of Insomnia Include:

  • Stress-Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma also may lead to insomnia.
  • Travel or work schedule-Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature. Disrupting your body’s circadian rhythms can lead to insomnia. Causes include jet lag, working a late or early shift, or frequently changing shifts.
  • Poor sleep habits-Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can interfere with your sleep cycle.
  • Eating too much late in the evening-Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable. Many people also experience heartburn which may keep you awake.
  • Mental health issues–Anxiety disorders may disrupt your sleep. Insomnia often occurs with other mental health disorders as well.
  • Medications-Many prescription drugs can interfere with sleep, such as certain antidepressants and medications for asthma or blood pressure. Many over-the-counter medications such as some allergy and cold medications, and weight-loss products can contain caffeine and other stimulants that can disrupt sleep.
  • Medical conditions- Examples of conditions linked with insomnia include chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson’s disease and Alzheimer’s disease.
  • Sleep-related disorders–Sleep apnea causes you to stop breathing periodically throughout the night, interrupting your sleep. Restless legs syndrome causes unpleasant sensations in your legs and an almost irresistible desire to move them, which may prevent you from falling asleep.
  • Caffeine, nicotine and alcohol- Coffee, tea, cola and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.
  • Changes in sleep patterns- With age, your internal clock often advances, so you get tired earlier in the evening and wake up earlier in the morning. But older people generally still need the same amount of sleep as younger people do.
  • Changes in health- Chronic pain from conditions such as arthritis or back problems, can interfere with sleep. Issues that increase the need to urinate during the night, such as prostate or bladder problems, can disrupt sleep. Sleep apnea and restless legs syndrome become more common with age.

 If you are experiencing insomnia symptoms you should speak to your doctor or call Comprehensive Sleep Care Center at 703-214-0318 to see one of our sleep medicine specialists. We are now offering TeleMedicine visits to new and returning patients. Comprehensive Sleep Care Center offers expert diagnosis, treatment, and care for sleep disorders with the goal of providing a better night’s sleep and a better day ahead.

Coronasomnia

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It’s not Insomnia. It’s CORONASOMNIA

Yes, it is a real thing

 

Are you quarantined alone or with a houseful of kids? Are you working full-time or searching for a new job? The stresses caused by Coronavirus are real and it is causing us to lose sleep. It’s called Coronasomnia and yes, it is a real thing.

I do my best to keep a regular schedule. I try to go to bed and wake up at the same time every day like the experts recommend. But on many nights (especially if I watch the news before bed), as soon as my head hits the pillow, my mind goes into overdrive. I am wide awake wracked with anxiety about  Coronavirus. I worry about my family. Those that live far away, those that live close by, but I can’t visit. I worry about my job. I worry about my friends that own small businesses and restaurants. What is going to happen? What can I do to help? What if I get sick? When is this ever going to end?

I thought it was just insomnia but it’s not. It’s Coronasomnia!

Clearly, I am not alone in this. Everyone I know is having sleep issues. They ask me for my advice because I work at a sleep center. I tell them it is Coronasomnia; an epidemic inside of a pandemic! Even children are starting to feel the stress and it is causing sleep issues for them. Try getting a teenager to adhere to a sleep schedule, or any schedule, when there is no school or sports.

Although the pandemic has only been around for a few months, experts are already seeing an impact. A poll released by the American Psychiatric Association (APA) found that nearly half of Americans (48%) are anxious about the possibility of getting Coronavirus (COVID-19), and nearly four in ten Americans (40%) are anxious about becoming seriously ill or dying from Coronavirus. But far more Americans (62%) are anxious about the possibility of family and loved ones getting Coronavirus.

More than one-third of Americans (36%) say Coronavirus is having a serious impact on their mental health and most (59%) feel Coronavirus is having a serious impact on their day-to-day lives.

Lack of sleep can affect your immune system

It is a never-ending cycle. Stress causes sleep deprivation and insomnia which makes you more stressed. Then the news and life’s uncertainties add to that stress. Here is an even bigger problem; lack of sleep can affect your immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick. Great double the trouble!

There are several key factors that are likely contributing to Coronasomnia sleep issues

  • Information overload from news sources and other media
  • Excessive exposure to screens; blue light from screen inhibits your body’s natural release of melatonin, which can make it harder to fall asleep
  • Loss of daytime routines and structure; less consistent bedtimes and wake times
  • Depressed mood and daytime napping can make it more difficult to fall asleep at night

I know many of us feel like there is nothing we can do but just deal with it and hope it goes away when things finally get better. The problem is that insomnia can have a significant impact on our health. So, what can we do to try and get the 7-8 hours of quality sleep we need?

Here are some tips that may help you get a better night’s sleep:

  • Stick to a sleep schedule – the same bedtime and wake up time. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
  • Limit your exposure to the news especially right before bed
  • Decrease screen time before bed – blue light from screens can interfere with your circadian rhythms and decrease your melatonin levels.
  • Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as taking a bath or reading. Try practicing a relaxing bedtime ritual.A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep.
  • Avoid naps- Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
  • Exercise daily- Vigorous exercise is best, but even light exercise is better than no activity.
  • Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 65 and 68 degrees. Check your room for noises or other distractions. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.

If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to call one of my sleep medicine specialists here at Comprehensive Sleep Care Center. As much as Coronavirus related sleep issues are common and understandable, we all need to get a decent night’s sleep to stay healthy.

Written by Sharon Goldman, Marketing Manager at Comprehensive Sleep Care Center