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March 9th, 2010

Avoid the Internet before bed

The invasion of techology in the past ten years has successfully placed electronics and devices in just about every corner in our lives. It is no surprise that we see glaring media screens even in our bedrooms. No matter where we are, or what we do, chances are there is some form of technology lying within 15 feet of us all times. There is no rest or escape – we are surrounded!

As our lifestyles have evolved with these technological advances, so must our rules and routines – that is, if we ever expect to remain sane! When it is all said and done, we must realize that we are all still human and cannot allow technology to disrupt our day to day livelihood – and this is especially true when it comes to sleep. As we try to juggle the dualing life of technology and human nature, there is one rule we should all adhere to:

Avoid the Internet within 30 minutes of bedtime.

Huh? What’s the use? The Internet is a 24-hour shop – what’s the harm? The answer to that is more significant than you might think. It should come as no surprise that staring at a bright computer screen not only steals precious time you should be banking in bed, but the light emanating from the screen can actually disrupt your body’s ability to prepare for sleep and literally wind down. This disruption affects your circadian rhythm which is the all-powerful rule by which your body lives (and sleeps) by.

It is also helpful to avoid the Internet before bed to let your mind calm itself down a bit. When using the Internt, we submerse ourselves into sensory overload with infinite amounts of information, graphics, sounds and videos all fighting for our attention. Whether you know it or not, this can stir up quite the bee’s nest in your mind which could make it even more difficult to fall asleep.

So when it’s time to put yourself to bed, try putting your computer and other devices to bed as well. Give it a shot – you might find it refreshing to just simply be human again. No technology required.

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March 8th, 2010

Insomnia in the bedroom

Sleepless nights can become a burden for someone experiencing insomnia, and can even put a strain on a relationship. When sharing your sleeping quarters where insomnia is present, it can be a difficult and frustrating situation to manage – for both sides of the bed.

Take a look at these guidelines in coping with insomnia in your relationship.

Diagnosis & treatment. The first step in tackling insomnia is to diagnose the problem. Contrary to popular belief, insomnia is not a stand-alone medical condition – it is a symptom of a medical condition. Studies show that 30%-50% of Americans have trouble sleeping, the cause of which ranging from acid reflux to stress. See your doctor at the onset of this problem to identify the core issue. There are many medical and behavioral treatments available that can help you get a better night’s sleep. As a couple, investigate this together and find a treatment option that works best for your lifestyle and underlying condition.

Eliminate bed time stress. For the person suffering from insomnia, bed time can be stressful. Not only is there anxiety in facing yet another long sleepless night, there is also worry in trying not to disturb the other person. On the other end of the spectrum, the situation can also be stressful for the partner that is not experiencing insomnia. They may internalize the cause of the insomnia, believing that any movement or sound on their part may be causing more suffering for their ailing significant other.

All in all, bed time in an insomnia-ridden relationship is stressful. In order to eliminate this stress, you may want to consider sleeping in separate bedrooms temporarily, or at least until the treatment process has begun for the insomniac. This will allow both parties to be relieved of guilt in keeping the other awake, and can allow for some peaceful awake time for the insomniac if needed.

Create a relaxing environment. Creating a relaxing environment in the bedroom can actually be a pleasant change for both partners. In the perfect sleep inducing room, the space should be free of TVs, noise and distraction – yes, this means Miss Kitty should be kicked out. Light should also be regulated, which can easily be done with heavy drapery on the windows. Colors can also induce a relaxed state and can be introduced into your bedroom cheaply with a fresh coat of paint, accent pillows or blankets. Stick to cool shades of blue, green, and the neutrals white, gray, and silver. Scent can also be helpful, just be sure not to go overboard. Mist your linens or carpets with some lavender or chamomile room spray; Febreeze even carries a lavender scent that is light enough to do the trick.

Support, support, support. The inability to sleep or stay asleep can have a detrimental effect on life quality and wellness. Be understanding of what your partner is going through with insomnia, and learn all you can about the treatment plan and how you can contribute. Try talking about how the condition is affecting your partner and what frustrations he may be dealing with. Oftentimes insomnia is caused by stress or anxiety over issues at work or at home – initiate an open dialogue about what these issues may be, as it may help him or her to talk and work it out with you. You should also exert a great deal of patience throughout your partner’s insomniac episodes – although his sleepless nights may be affecting you, anger or frustration should never be directed at your partner. Insomnia is not something that can be controlled, and your patience and understanding is crucial. Offer a warm embrace and a kind word – be your partner’s personal cheerleader, and together you will both overcome this trying time.

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March 5th, 2010

How to get kids to sleep in their own bed

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March 4th, 2010

Fight fatigue at work

A growing epidemic in this day in time, is drowsiness at work. This is a common occurence among America’s workforce due to the fact that we are generally over-worked, over-stressed and over-booked in our daily lives. A life lived in overdrive can certainly lead to some level of exhaustion, especially if we are not getting the sleep we need.

Falling asleep at work is, as you know, a big no-no. Not only can this get you in deep trouble with your boss, but it can have a detrimental effect on your health, safety, and productivity at work. If you find yourself dozing off while you’re on the clock, take solace in the fact that there are ways to help fight the fatigue and regain your professional composure:

- Instead of combating the afternoon lull with caffeine – a tactic that creates the illusion of efficiency and alertness, but actually “borrows” energy from your life force that you didn’t have in the first place – try taking a 5 minute power nap! Even a brief rest can reduce stress and help you relax, which can give you the increase in energy you need to complete your tasks of the day.

- Take a walk around the block. By removing yourself from the confines of your office by getting out into the sunlight and fresh air, you give your body an instant boost. Even if you only have 10 minutes to spare, taking a brief stroll outside will help clear your mind, alieviate your anxieties and get your blood pumping – all of these will help you feel more alert and alive.

- If napping during the day isn’t an option, an alternative is meditation. It gives your body a rest and produces slower brain waves that are similar to sleep. This period of restful awakeness will provide some of the same benefits of napping without the shuteye.

- Prevent the battle of fatigue by getting at least eight hours of sleep every night. Skip the after-work drinks and the night out with the boys! During the week, it’s best to rest your weary head in bed – especially after a gruelling day at the office. This will give you the stamina to keep up in the days ahead, while keeping your mind fresh and focused.

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March 3rd, 2010

Can sleep apnea cause brain damage?

It was recently reported by US News that South Korean medical researchers have discovererd an alarming link between obstructive sleep apnea and brain deterioration. The study compared two groups of participants: one group consisting of men who suffer from sleep apnea, and the other group consisting of healthy men with normal sleep patterns. When the researchers examined the brains of both groups, they found that the group of men with sleep apnea had lower concentrations of gray matter – the active, healthy parts of the brain.

One of the principal researchers, Dr. Seung Bong Hong, commented on their findings in a new release: “Poor sleep quality and progressive brain damage induced by OSA could be responsible for poor memory, emotional problems, decreased cognitive functioning and increased cardiovascular disturbances. The use of continuous positive airway pressure therapy could stop further progression of brain damage in patients with severe OSA.”

Though it is shocking to see that obstructive sleep apnea can have such a detrimental effect on brain health and overall quality of life, it is good to see that there are ways in which doctors can intervene and prevent such drastic damage. To find out more on OSA, check out this article from WebMD.

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March 1st, 2010

Measure your sleepiness

As we all know, sleepiness and sleeplessness can be a problem not only at night, but throughout the day. The Sleep Education website offers a lot of information regarding sleep disorders and treatments, but also offers personalized evaluations that can shed some light on how sleepiness is affecting your life.

The Sleepiness Scale is a quick and easy way to determine how sleepy you are during the day by measuring your drowsiness levels during normal day-to-day activities. The Sleepiness Scale will ask you to rate how likely you are to doze off during eight different scenarios. Dependent on your score, the results will offer some insight into your sleep problems and may even refer you to a specialist.

By being knowledgeable about our sleep habits and how they may be affecting our daily lives, we are taking the first step in tackling the issue and living a healthier existence. Take a moment to try out the Sleepiness Scale yourself – you might just be surprised with the results!

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February 26th, 2010

Power naps can save you life

One thing we all love, and probably don’t get enough of, is the almighty power nap! In a recent article from Dr. Maoshing Ni, a renowned “Longevity Exerpt,” it is said that power naps can actually save your life. As many medical documents and statistics have shown, the leading killers of Americans is coronary heart disease. Dr. Ni reminds us that the stress of every day living can exacerbate heart disease, and that these statistics do not have to be so grim. One way to avoid this deadly ailment, is through stress management – and one great way to manage stress levels, is through power napping.

As you may know, our bodies work on a rhythm basis – the circadian rhythm. This natural system regulates our bodies’ ups and downs, and has a great impact on our overall well-being. If this circadian rhythm is out of balance, the effect can reach all areas of our lives. Dr. Ni mentions that in Chinese medicine, it has been determined that noon is the peak hour for the heart. He advises that powernapping at this peak, or just engaging in calming activities, will effectively nurture and protect the heart. According to Dr. Ni, studies show that “people who napped 20-30 minutes every day were 30 percent less prone to heart disease than those who didn’t take a midday snooze.”

The definition of a power nap may differ from person to person, but experts advise that power naps should only last between 15 and 30 minutes. Sleeping for any longer will get you into deeper stages of sleep, from which it is difficult to awaken.

With the knowledge and medical advice we are equipped with in this day and age, there is no excuse for us to allow our lives and bodies to teeter on the brink of this deadly disease. With the right lifestyle choices, and a healthy amount of rest, we can better mange our health and longevity.

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February 25th, 2010

Five common sleep mistakes

I recently ran across a great article, posted by www.crazysexylife.com. The blog post was written by Dr. Frank Lipman, and outlined some of the biggest mistakes he has seen his patients make when it comes to sleeping. You can read more about Dr. Lipman’s explanation on these mistakes by visiting his post. See below the five common mistakes he has identified. Some of these may be common sense, but it’s surprising at times to discover that what we do on a daily basis is actually counterintuitive to common sense.

1.) Using sleeping pills to fall and stay asleep. Dr. Lipman suggests in his article that people should not rely so heavily on taking sleep medication. If you are having sleep problems, it is important to identify the actual cause of the issue and treat it directly. If anxiety is keeping you up at night, don’t pop a pill – try to implement some relaxation techniques instead.
2.) Using alcohol to fall asleep. It is common belief that alcohol actually helps you fall asleep, but this is actually not the case. Dr. Lipman reminds us that alcohol can actually keep you awake, as it causes your body to become stimulated when the alcohol begins to wear off in the middle of the night. This withdrawal disrupts your sleep, and doesn’t solve a thing.
3.) Watching television to fall asleep. Yes, many of us are guilty of this. Even I am guilty of this. Dr. Lipman points out that when people fall asleep watching TV, they inevitably wake up a bit later – usually due to the noise or the light from your TV set. This bad habit sets up a cycle that reinforces poor sleep at night.
4.) Staying in bed hoping to fall asleep. It may make sense to stay in bed when you’re trying to fall asleep, but if you’re lying in bed stressing out because you can’t fall asleep you may be exacerbating the problem. Dr. Lipman suggests that if you are unable to fall asleep after 45 minutes, that you get out of bed and do something calming such as reading a book, meditation or restorative yoga poses for another 1 -1½ hours before trying to sleep again.
5.) Making sleep a performance issue. If you are having difficulties sleeping, the last thing you should do is beat yourself up about it. As Dr. Lipman says, just thinking about sleep affects your ability to fall asleep. What does he suggest? Let go, and go with the flow. Let the issue escape your mind, and fill your time with soothing activities that help you become more aware of your body’s natural clock so that you don’t find yourself staring at the clock!

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February 24th, 2010

Exploding Head Syndrome

Yes, that’s right – Explosing Head Syndrome. Yet another disorder that can keep us awake at night!

“What in the world is Exloding Head Syndome?”, you ask? According to Dr. Neil Kline from the American Sleep Association, “It’s usually described as a loud bang or pop that occurs in the first third of the night. It’s a sensory phenomenon. The individual senses that some type of explosion has occurred nearby, but ultimately realizes it’s in their head. It’s not associated with pain or with any disorder that we know of and there are no physiological medical consequences that are associated with it.”

Sounds pretty weird, right? Unfortunately, this is a disorder that many people can suffer from at any point in their lives and can interrupt normal sleep patterns. Doctors are unable to define what exactly causes Exploding Head Syndrome, but have found links of occurences to anxiety and extreme fatigue. Though the disorder is not dangerous, it can most certainly be a nuisance. People who suffer from this syndrome describe the sensation as a loud explosion, a shotgun blast or a “brain snap.” Dr. Kline explains, “Individuals [who suffer from Exploding Head Syndrome] can develop an aversion to falling asleep. They’ll develop insomnia because they’re concerned by these occurrences. But they’re usually rare. I’ve never heard of it occurring regularly.”

To read more about Exploding Head Syndrome, read this article from MSNBC.

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February 23rd, 2010

Children sleep less than they did 30 years ago

Recent research shows that children and pre-teens are getting less sleep now when comparing to the averages from 30 years ago. They discovered that young children on average get less than seven hours’ sleep on weekday nights, and only slightly more than six hours when they reach high school. When researchers look at this shocking comparison, they tend to blame the modern marvels and hectic schedules of the 21st century.

According to an article from Daily Mail in the UK, “Some scientists claim sleep problems during formative years can cause permanent changes in brain structure. It’s even possible that many of the hallmark characteristics of being a teenager – moodiness, depression and binge drinking – are symptoms of chronic sleep deprivation.”

Even if you may think your child is getting just enough sleep, it may be a wise decision to pay closer attention to the rigors of your hectic schedule and possibly set a strict bed time regimine for your kids to stick by. Investing in your child’s sleep patterns is an investment in their future, their growth and overall well-being.

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