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Sleep tips for runners

For all you runners out there, the night before a marathon run can feel like the night before Christmas. On the one night where getting enough sleep is crucial to your performance the next day, it’s easy to forgo sleeping in favor of tossing and turning and lying awake in anticipation. This is no time to skimp out on the shut-eye. Tired and groggy are two things you do NOT want to feel on the day of a big race that you’ve spent countless weeks training for. Sleeping right is just as important as eating right and it is very important that you make sleep a priority, especially the week before the race. Don’t feel bad if you have to pass on some other commitments in order to get the proper 8 hours per night that you need. Here are some tips to keep in mind when preparing for your next big marathon: Make sure your room is the perfect sleeping environment: keep the room cool and dark and keep your electronic devices out of the room Before you go to sleep, take 5 minutes to yourself and relax. Get yourself into a position that is comfortable for you and focus on your deep breathing. Take this time to mentally compose yourself and push away any negative thoughts that are dragging you down before the race. Get organized. The week before the race, plan out exactly what you’re going to wear and exactly what you’re going to eat so you won’t have to think of it the morning of. Take it a step further by making yourself a to-do list so that you don’t forget anything. Don’t stress! While being a little bit nervous is not a bad thing at all, stressing about a race too much can impede on your final race time. Stay calm and relaxed and just imagine the pride you’ll feel once it’s all over with. Save Big During the PAPSmart Fall Sale Runner’s World: Tips for improving pre-race sleep

Sleep and Risk of Disease

The relationship between sleep and your overall health is a very important one. It’s one that we all cherish. When things get rocky with that relationship, it begins to affect how you live your daily life, much like any other relationship. Having a bad night’s sleep can put you in a bad mood and it can also cause you to lose focus on many simple daily tasks. Healthwise, however, having consistently bad sleep patterns can put you at risk for more serious health problems such as diabetes, high blood pressure and heart disease. According to a study from Harvard University, there are many factors about your overall health that can put you at risk for developing chronic diseases. Just a few of these include: Obesity: insufficient sleep has a very strong link to weight gain. Your body recharges itself as you sleep, so the less sleep you get, the more weight you are likely to gain. Heart disease: studies have found that just one night of bad sleep can elevate your blood pressure the next day. Keep this up night after night and you can find yourself at risk for heart disease and stroke. Mood disorders: most of us tend to find ourselves in a bad mood after we’ve had a night of bad sleep, but keeping this up consistently can lead to more serious mental illness such as depression and anxiety Immune function: when you have a bad cold, your Mom always told you to get some rest right? Well it rings true as sleep when you are sick can do wonders for your body to fight off illnesses Find the right CPAP Machine Today Harvard Healthy Sleep: How sleep affects disease risk

Relaxation strategies for a better night’s sleep

Do you find yourself feeling wound up before you go to sleep, or do you frequently experience bouts with insomnia? You are not alone. In today’s busy, on-the-go world we live it, it’s easy to have a lot on our minds. When you go to sleep, however, it is important to be completely relaxed so that you can have a full, well-rested sleep throughout the night. Aside from sleep hygiene, which refers to creating the perfect sleep environment, how well you sleep at night all depends on you and you alone. If you have too much on your mind and you’re not at all relaxed by the time your head hits the pillow, chances are you won’t be getting a great sleep. Here are some brief exercises from Sleepfoundation.org that will help you to make your body fully relaxed for a better night’s sleep: First of all, lie down and make sure you’re in a position where you feel comfortable. Be aware of any sensation you feel in your body and relax any tension. Focus your mind solely on your body and don’t let your mind wander to anything else. This may take some getting used to but it is important to focus your attention on your body. Next, pay attention to your breathing patterns, take note of where you feel your breathing (in your chest, abdomen etc.) and take slow and full deep breaths. The act of simply breathing deeply can do wonders for relaxing your body as you go to sleep. It is also a great thing to do if you find yourself waking up in the middle of the night. Finally, be sure you’re practicing some good sleep hygiene. Stick to a regular bedtime routine every night and keep your bedroom cool and comfortable. If this all seems like a lot, think about taking a yoga class. They are a great place to practice the art of deep breathing and can help in relaxing your body and keeping your mind free from the stresses of life. Discover the Smart Nora Snoring Solution Sleep Foundation: Relaxation exercises for insomnia Psychology Today: How yoga can help with insomnia

How much sleep do you really need?

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. So the question of the day is this: how much sleep do you REALLY need? 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. 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: 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. All in all, you are the only one who knows exactly how much sleep YOU need to have a happy and productive life! Save Big During the PAPSmart Fall Sale Read Mayo Clinic’s guide on how many hours of sleep you really need Learn how much sleep you really need from Sleep Foundation

Alcohol and Sleep- What you need to know

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. 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. Here are four ways that alcohol can mess with your sleep: 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 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. Improve Your Sleep with the Right CPAP Mask

Professional Athletes with OSA

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. 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.  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. 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.   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. 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. 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. So if Shaq can wear the mask, so can you. Shop Reliable CPAP Machines

Summer Allergies and Snoring

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. So why is it that some people’s allergies get worse in the summer? 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. 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. 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. 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. If you follow all these steps and are still not feeling better, don’t be afraid to seek professional help. Discover the Smart Nora Snoring Solution Metro East Allergist: Allergies and sleep apnea Smile Omaha: How summer allergies make snoring worse

The connection between Sleep and Testosterone

Testosterone: also known as the “male hormone.” It is known for stimulating the production of male sexual characteristics and is essential for building muscle mass, strength and bone density. It is naturally produced in your body. Even women are said have a little bit of testosterone (although not nearly as much compared to our male counterparts). But with that said, what does it have to do with sleep? As hard as it may sound to believe, recent studies have revealed higher levels of testosterone result in a poor quality of sleep. In a study completed by The International Society of Endocrinology and the Endocrine Society, the subjects (mostly middle-aged men) underwent a series of tests and evaluations to compare their testosterone levels with the quality of sleep. Interestingly enough, it was revealed that approximately 2/3 of the participants had moderate to severe sleep apnea. Many studies done in the past have also revealed that the less amount of sleep you get, the lower your testosterone levels are. Sounds conflicting, right? However, what we have to remember is that today’s increase of prescription hormones may have a lot to do with these new findings. Eve Van Cauter, PhD, is the director of the University of Chicago Sleep, Metabolism and Health Center. She conducted the study of sleep and testosterone and said that it is very likely that there is relevance in a possible increase in testosterone prescriptions for middle aged men. All in all, the connection between sleep and testosterone is a balancing act. Having too much or too little can result in a poor sleep quality. So think carefully and consult a doctor if you feel you have the need for prescription testosterone. So gentlemen, you’re no less of a man if you stick to a good sleep routine of 8 hours per night and if you leave the prescription hormones alone. Let your body do what it does naturally and you’ll be fine.    Save Big During the PAPSmart Fall Sale

Why a full moon may be the reason why you can’t sleep

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. 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. 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. Seeing as they were in a room without windows, it’s easy to ask how are these findings related to the moon? 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. So next time there’s a full moon, it may be a good time to call it an early night. Save Big During the PAPSmart Fall Sale TIME Magazine: Why people sleep less during a full moon CTV News: Struggling to sleep? The full moon may be to blame

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