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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
Learn more about Alcohol and Sleep- What you need to knowProfessional 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
Learn more about Professional Athletes with OSAOSA and Car Accidents
wp:paragraph If you think that your obstructive sleep apnea diagnosis has nothing to do with driving, think again. /wp:paragraph wp:paragraph Did you know that people with sleep apnea are twice as likely to be involved in a car accident? A lot of this has to do with the fact that so many people with sleep apnea are undiagnosed and untreated, and as a result they feel extremely tired during the day. /wp:paragraph wp:paragraph According to the National Highway Traffic Safety Administration, sleep deprivation is a cause of 100,000 car accidents each year. Your reaction time when you are sleepy is just as slow as if you were drunk. Scary, right? /wp:paragraph wp:image {"id":3551,"sizeSlug":"large"} /wp:image wp:paragraph Just last December, a Metro-North train in New York derailed, causing multiple injuries and four deaths. An investigation later revealed that the train engineer suffered from severe Obstructive Sleep Apnea, and had passed out at the time of the accident. His condition was, unfortunately undiagnosed at the time. /wp:paragraph wp:paragraph This is why it is important for you to be aware of your symptoms and seek medical help if you think you are suffering from sleep apnea. Some of the effects that being sleep deprived can have on your driving are: /wp:paragraph wp:list Impaired coordination Delayed reaction times Impaired judgement Impaired your memory and ability to retain information If you have trouble focusing on the road and/or if you keep b Repeatedly yawning and rubbing your eyes Trouble keeping your head up Drifting from lane to lane Feeling restless and irritable /wp:list wp:paragraph Driving when you are sleepy is never okay, and has many repercussions with it. Recognising the signs and symptoms and being aware of your symptoms is extremely important in a proper diagnosis. It could save your life, or somebody else’s. /wp:paragraph
Learn more about OSA and Car AccidentsSummer 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
Learn more about Summer Allergies and SnoringThe 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
Learn more about The connection between Sleep and TestosteroneWhy 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
Learn more about Why a full moon may be the reason why you can’t sleepPregnant and Sleep Deprived? Find out Why.
wp:paragraph Congratulations, you’re expecting! For most women, pregnancy is an exciting time in your life with many new changes to come. However, your hormone levels are all over the place right now and this can have a great effect on how well you sleep. /wp:paragraph wp:paragraph Some of the sleep-related symptoms you may experience during pregnancy include: /wp:paragraph wp:list Insomnia: the stress of everything going on in your life, in addition to a kicking baby is not helpful for sleeping and can keep you awake at night. Restless legs: Your legs may feel tingly or achy, and it tends to strike at night time. Stretching may help relieve this. If not, have a chat with your doctor. Heartburn: a common symptom during pregnancy, but this often strikes at night and can potentially damage the esophagus while you sleep Snoring: if you didn’t snore before you were pregnant, there is a good chance that you will start when you are pregnant. Snoring is often caused by weight gain and nasal congestion, both things that are likely to occur during pregnancy /wp:list wp:paragraph Also, women who are pregnant are at higher risk of developing sleep apnea, a sleep disorder where your breathing is periodically interrupted while you sleep. It is most likely to occur in the third trimester of your pregnancy. This can pose significant risks for both you and your baby so it is important to recognise the signs and seek help when you need it. /wp:paragraph wp:image {"id":3538,"sizeSlug":"large"} /wp:image wp:paragraph Here are some important sleeping tips to keep in mind when you are pregnant: /wp:paragraph wp:list Make sleep a priority! Stick to the same bedtime every night and follow a routine. Try to get at least 30 minutes of exercise per day (unless your doctor advises otherwise) Sleep on your left side to improve blood flow to the fetus Avoid spicy and acidic foods in order to relieve heartburn Drink lots of fluids throughout the day Try to limit napping during the day, if you have trouble falling asleep, nap earlier in the day, or go to bed earlier If you are snoring more than normal, think about using a humidifier in your room at night to try and cut down on the nasal congestion Talk to your doctor if you are having a lot of trouble sleeping or if you think you may have sleep apnea. /wp:list
Learn more about Pregnant and Sleep Deprived? Find out Why.Get 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 Read WebMD’s article on how exercise improves sleep /wp:paragraph
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Ten Tips for a Better Sleep this Summer
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: 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. Find the right CPAP Machine Today! Sleep Foundation: Expert guide to sleep hygiene Mayo Clinic: In-depth guide to healthy sleep
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