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How much sleep do you really need?
wp:paragraph Ever seen those conflicting news articles that tell you exactly how much sleep you need? One day you need 8 hours, and another time you’re told that just 6 hours is sufficient. /wp:paragraph wp:paragraph So the question of the day is this: how much sleep do you REALLY need? /wp:paragraph wp:image {"id":3559,"sizeSlug":"large"} /wp:image wp:paragraph The truth is; there is no magic number. Even though doctors recommend 7-8 hours of sleep per night, it’s all a matter of your lifestyle and your health because everyone functions differently. Some adults can function normally with only around 6 hours of sleep, while others may require 9 hours sleep just to get though the day. Either way, it is important to pay attention to your own needs when it comes to how much sleep you get per night. /wp:paragraph wp:paragraph So how many hours of sleep do YOU need in order to feel well-rested throughout the day? Well there are a number of factors that can determine the number that is best for you. Here is a list of factors that may alter the amount of sleep that you may need: /wp:paragraph wp:list Your age: This is one of the biggest contributing factors that determine the amount of sleep you need. Children generally require more sleep than the average middle aged adult, but even some adults need more sleep than others, especially as they age. The older you get, the more your sleeping patterns are likely to change (for example, taking more naps and/or sleeping for shorter periods of time) it all depends on your lifestyle If you are pregnant: Needless to say, sleep becomes very important when your body is going through so many changes, like it does when you are pregnant, this is why doctors recommend a little more sleep for pregnant women than they may normally be used to. If you are already sleep deprived: Well this one is a no-brainer but if you still feel tired and unable to function throughout the day, it is best that you make sleep even more of a priority and stick to a routine every night that will help you get more shut eye and feeling well rested throughout the day. /wp:list wp:paragraph All in all, you are the only one who knows exactly how much sleep YOU need to have a happy and productive life! /wp:paragraph wp:paragraph Our summer sale is on at Papsmart.com /wp:paragraph wp:paragraph http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898 /wp:paragraph wp:paragraph http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need /wp:paragraph
Learn moreAlcohol and Sleep- What you need to know
wp:paragraph If you think that just one beer or wine will help you fall asleep at night after a long day, think again. While it’s easy for people to nod off after a few drinks, alcohol actually has negative effects on your quality of sleep. /wp:paragraph wp:paragraph It is estimated that over a third of adults have used alcohol as a method to help them fall asleep at least 3 times a month. Insomnia is common among many adults and there are ways to sleep easier at night without the negative effects of alcohol. /wp:paragraph wp:image {"id":3556,"sizeSlug":"large"} /wp:image wp:paragraph Here are four ways that alcohol can mess with your sleep: /wp:paragraph wp:list {"ordered":true} It can affect how deep your sleep is: rapid eye movement (or REM) is a stage of sleep where people dream. Researchers call it the “mentally restorative” state of sleep. Alcohol affects this by interfering with REM stage, so you are not getting as deep of a sleep as you would without alcohol in your system, and it has also been known to induce nightmares. This makes you feel exhausted the next day, and let’s face it, nightmares will not help you get a good night’s sleep. You will find yourself waking up frequently throughout the night: alcohol makes you feel dehydrated as it encourages the body to loose extra fluid, so you may be running to the toilet in the middle of the night a few times, which is never any fun. It makes you snore loudly, even if you have never snored before: alcohol relaxes the muscles in your body, which also means that your breathing patterns will not circulate properly, which means you are likely to snore Alcohol shortens the length of time that you sleep for: as mentioned above, that important “REM” stage of sleep that is affected when you drink will also cause you to wake up after only a few hours of sleep. As the alcohol starts to wear off, your body will easily go out of that deep sleep cycle you may think you’re getting and it will cause you to wake up easily too, thus affecting your quality of sleep /wp:list wp:paragraph The bottom line is this; alcohol should not be used as a method to fall asleep. There’s nothing wrong with wanting a drink or two at the end of a hard day, but be sure to quit a few hours before it’s time to go to sleep. See your doctor if you are having trouble sleeping and need help. /wp:paragraph wp:paragraph Our summer sale is on at Papsmart.com /wp:paragraph
Learn moreProfessional Athletes with OSA
wp:paragraph We all remember Shaquille O’Neal. He is a retired basketball player and is known as one of the heaviest players to play in the NBA. His strength made him a dominant force on the basketball court and this made him a hero to many people. /wp:paragraph wp:paragraph What you may not know about Shaq, is that off the court, he has to deal with obstructive sleep apnea, and wears a CPAP machine to bed each night to control his breathing while he sleeps. /wp:paragraph wp:image {"align":"center"} /wp:image wp:paragraph So if you think you are the only one that has to deal with sleep apnea, you are definitely not alone. According to Christopher Winter, medical director of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville, Virginia, there are many athletes who suffer from sleep apnea, and have to take precautions in their sport. /wp:paragraph wp:paragraph Why you ask? Well, many athletes fit the list of contributions to the causes of sleep apnea, such as weight, having a thick neck, or having pre-existing allergies or other medical conditions. In other words, professional athletes are just as much at risk for sleep apnea as anyone else is. /wp:paragraph wp:paragraph Winter says that the condition can take a toll on their athletic performance, as well as their cardiovascular system, meaning they have to be extra careful and take their training very seriously. It can also throw an athlete off their regular sleep schedule, which is not good for training and overall performance. /wp:paragraph wp:paragraph NFL Player Reggie White, NBA star Anthony Bennett and another NFL Player, Tony Dorset, are just a few well-known athletes who have to deal with sleep apnea in addition to their training. White, sadly, did not seek treatment in time and died in 2006, reportedly from causes related to sleep apnea. This is why seeking proper treatment for the condition is very important. /wp:paragraph wp:paragraph For O’Neal, however, he has said that he feels more energetic and that his quality of life has improved tremendously. It was his girlfriend who first started to believe that something was wrong and he sought treatment right away. /wp:paragraph wp:paragraph So if Shaq can wear the mask, so can you. /wp:paragraph wp:paragraph Our summer sale is on at Papsmart.com /wp:paragraph
Learn moreSummer Allergies and Snoring
wp:paragraph Dealing with allergies at any time of the year isn’t fun. Suffering from allergies in the summer months, when you’re supposed to be enjoying all that summer has to offer is even worse. Add snoring into the mix and you may be really struggling. /wp:paragraph wp:paragraph So why is it that some people’s allergies get worse in the summer? /wp:paragraph wp:paragraph Well, seeing as trees and grass tend to pollinate in the spring and summer, those of us sensitive to certain allergens are more at risk to this kind of exposure. /wp:paragraph wp:image {"id":3548,"sizeSlug":"large"} /wp:image wp:paragraph Furthermore, if you work in a building that has the A/C on full blast in the summer (as many places do), or if you like to keep your home very cool in the summer, you can be at double risk of allergen exposure. When it’s hot outside, the transition of the two extreme temperatures can be a huge trigger for allergies. /wp:paragraph wp:paragraph For those of you who already snore, or if you suffer from (or are at risk for) sleep apnea. Your allergies can actually worsen your snoring. Fortunately, there are a few ways to make life easier for you allergy sufferers and (hopefully) cut down on snoring. /wp:paragraph wp:list Make sure you are not keeping your home too moist as this can trigger mould growth. Use a dehumidifier if you need to and be sure to change the air filter regularly. Keep your home clean to reduce dust. Keep your pets clean, and out of your bed if possible Keep yourself healthy! Your allergies will be not nearly as drastic if you eat healthy and exercise regularly. /wp:list wp:paragraph If you follow all these steps and are still not feeling better, don’t be afraid to seek professional help /wp:paragraph wp:paragraph http://www.metroeastallergist.com/articles/allergies-and-sleep-apnea /wp:paragraph wp:paragraph http://www.smileomaha.com/blog/summer-allergies-making-snoring-worse /wp:paragraph wp:paragraph Our summer sale is on at Papsmart.com /wp:paragraph
Learn moreWhy a full moon may be the reason why you can’t sleep
wp:paragraph If you felt a little more tired than normal on July 13th, it’s probably because of the full moon from the night before. Seriously. /wp:paragraph wp:paragraph If that sounds crazy, researchers in Sweden have discovered a link between the lunar cycle and our sleep activity. Our brains are apparently more reactive whenever there is a full moon, which makes it harder for us to get to sleep. /wp:paragraph wp:image {"id":3541,"sizeSlug":"large"} /wp:image wp:paragraph In a similar study conducted a year ago in Switzerland, 47 healthy participants were observed as they slept in a window-less laboratory room on the night of a full moon. On average, it took them 5 minutes longer to fall asleep, and overall, they slept an average of 20 minutes less than they normally do. /wp:paragraph wp:paragraph Seeing as they were in a room without windows, it’s easy to ask how are these findings related to the moon? /wp:paragraph wp:paragraph The truth is that part is still up for speculation. While we tend to have more brain activity during a full moon (as mentioned above) they say more studies are needed before they can say for sure. One of the Swiss researchers, Dr. Michael Smith, has speculated that we may have an internal biological clock that follows the lunar cycle. But all of this is still up for speculation. /wp:paragraph wp:paragraph So next time there’s a full moon, it may be a good time to call it an early night. /wp:paragraph wp:paragraph Our summer sale is on at Papsmart.com /wp:paragraph wp:paragraph http://time.com/2973469/sleep-less-full-moon/ /wp:paragraph wp:paragraph http://www.ctvnews.ca/sci-tech/struggling-to-sleep-blame-it-on-the-full-moon-1.1907537 /wp:paragraph
Learn moreGet active for a better night’s sleep
wp:paragraph Ugh, exercise. /wp:paragraph wp:paragraph Of course you’ve heard over and over how important it is for your overall health. But let’s be honest, it can be a challenge to fit in a workout within our busy, on-the-go lives, not to mention that the thought of getting active makes you want to fall asleep right now. /wp:paragraph wp:paragraph No matter how many times you’ve heard over and over from your doctor, here it is again: failing to be active in your daily life can have negative consequences on your overall health. More specifically, this can lead to sleep disorders –like sleep apnea - and for most adults, can cause chronic insomnia. /wp:paragraph wp:paragraph Sleep problems affect millions of adults and about 50% of adults complain of chronic insomnia, according to a research study done at Northwestern University. Insomnia in never any fun to deal with, and the reality is that it will get worse as we get older. This is why it is important to get active now. /wp:paragraph wp:image {"id":3534,"sizeSlug":"large"} /wp:image wp:paragraph The benefits of a great workout are endless. They include speeding up your metabolism and making you more alert and energised for the day. But you don’t been to become a gym rat in order to stay healthy. Here are some tips for staying active for a better sleep: /wp:paragraph wp:list Exercise earlier in the day. You’ll feel refreshed as you start your daily routine and you won’t be as wound up when you go to sleep If you have to leave the workout until later in the day, the Mayo Clinic suggests that you do not exercise within 3 hours before you go to bed in order to allow your body temperature to cool down for sleeping Keep it simple. “Exercise” doesn’t necessarily have to be a daily 90 minute sweat session at the gym (unless you’re into that of course). Simply taking the dog on a long walk as you rise can do wonders for your overall health. Get other people involved! Take your partner or a friend with you as you go for a walk or run, or organise a team sport with a bunch of colleagues. This makes exercise a lot easier (and more fun) when you have something to look forward to /wp:list wp:paragraph http://www.webmd.com/sleep-disorders/news/20100917/exercise-helps-you-sleep /wp:paragraph
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Ten Tips for a Better Sleep this Summer
wp:paragraph There’s nothing better than those warm, relaxing summer days, but getting to sleep in the summer can be difficult. Between the hot and humid weather and vacation on our minds, it’s easy to have many sleepless nights.. Here are 10 tips for a better sleep this summer: /wp:paragraph wp:list {"ordered":true} Create a normal bedtime routine. Do the same things each night to wind down such as having a cup of tea, taking a warm shower or bath, reading, or listening to soothing music. Aim to go to bed and wake up at the same time every day, even when you are on vacation. Avoid caffeine, nicotine and alcohol when it is close to bedtime. The effects can take hours to wear off and will disrupt your quality of sleep. Stay away from large meals close to bedtime. The discomfort you have from eating too much will only keep you awake at night Indulge in relaxing exercise such as yoga to help relax yourself before you sleep. Keep any vigorous activities such as running to earlier in the day, so you are not too wound up before bedtime. Associate your bed with sleeping only. Don’t use it as a couch during the day for reading or watching TV. Take one hour before you go to bed to wind down and de-stress yourself. Power down all your electronics and avoid any stressful conversations with your partner. Make this a part of your bedtime routine as mentioned in #2. Create an ideal sleeping atmosphere in your room. Ensure the room is cool enough to your preference and use earplugs and room-darkening shades if you need to. Avoid too much napping during the day as it may keep you up at night. Know when to seek help. Everyone has those nights where we can’t sleep no matter how hard we try, but if it happens consistently and it interferes with your daily life, then it’s time to see a doctor. /wp:list wp:paragraph Find the right CPAP Machine Today! /wp:paragraph wp:paragraph http://sleepfoundation.org/ask-the-expert/sleep-hygiene /wp:paragraph wp:paragraph http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379 /wp:paragraph
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