We’ve all been there, struggling to get up in the morning. Or, later, when you feel your head getting heavy and you think your eyes will snap shut any minute. Maybe you experience a slump in energy in the evening and find it difficult to make it to the end of the day. It’s a challenge to keep your stamina up all through the day. Economics Tuition
Here’s ten handy tips to stay energized from morning to night. Let in the Sunlight Start the Day with Protein Exercise Outside Limit Caffeine Stay Hydrated Try a Power Nap Take a Multivitamin Avoid Smoking Limit Alcohol Get Plenty of Rest Helpful Tips for Boosting Daytime Energy Let in the Sunlight Natural light is the strongest factor which controls our circadian rhythms. First, start the day by opening the blinds or going out for a walk. It’s a great way to start the day for many reasons. Melatonin – the hormone which induces sleep – will decrease in response to the sunlight. Getting some sun lets your body know that it’s time to wake up and get going. Start the Day with Protein Next, prepare yourself a breakfast that will help keep your energy levels up for longer. In the morning, select foods that are rich in protein, like eggs, yogurt and nuts. Protein and whole grains take longer for your body to break down into energy. This helps prevent a crash later in the morning like that caused by a breakfast full of simple carbohydrates and sugar. Plus, protein boosts your ability to concentrate and be productive. Eating foods full of protein for snacks, and throughout the day, also help keep you feeling invigorated. Exercise Outside You know your body. There is likely a time of day when you feel more tired. Instead of lying down, you could try getting up and moving at that time of day. A brisk walk outside is the best way to wake your body up and recharge. As an added bonus, exercising in fresh air and sunshine boosts mood-lifting endorphins, the immune system and the metabolism. Limit Caffeine It’s true that coffee and other caffeinated drinks give you a jolt of energy, but it can also cause you to feel even more tired when it wears off. Caffeine is a stimulant but doesn’t have a long-lasting effect and can create dependency. As your body feels the effect less and less, it will crave more caffeine. Additionally, caffeine tends to increase stress levels, make you feel jittery, cause headaches, contribute to high blood pressure and make it more difficult to relax and fall asleep at nighttime. Stay Hydrated Fatigue can be caused by dehydration. So, to feel more active during the day, be sure to drink water. Doctors recommend 8 glasses of water per day. Try keeping a large water bottle on hand as a reminder to stay hydrated and start each meal with a big glass of water. This will give your body what it needs to stay energized at all hours. Try a Power Nap Some people find it helpful to take a short 20 to 30-minute siesta in the afternoon. It can help you to recharge and be more alert for the rest of the day. It be tempting to sleep for longer, but power-nap proponents say that it may have the opposite effect and leave you feeling more tired than before. Sometimes longer daytime naps can also negatively impact your ability to fall asleep at a decent hour that night. Take a Multivitamin Nutritional deficiencies and general fatigue can be remedied with a daily multivitamin. People with iron deficiencies or anemia struggle with tiredness. If your doctor says this is the case for you, take a multivitamin to help replenish energy. Avoid Smoking Not only is smoking bad for your health, it may cause you to feel more tired during the day. Nicotine is a stimulant; it increases the heart rate and blood pressure, plus it can contribute to insomnia. Like caffeine, nicotine may also cause your energy to crash and burn when the buzz goes away. Limit Alcohol You probably already know that drinking alcohol can make you sleepy. But you may not know that a drink in the afternoon has the strongest effect on your energy. It’s best to avoid alcohol at lunch or in the afternoon in order to feel peppy until later in the evening. Get Plenty of Rest It’s not possible to feel good during the day if you haven’t slept well at night. But getting the recommended 7 to 9 hours of sleep is difficult for some. Good sleep hygiene can help. Try to go to bed and get up at the same time every day. Set up a nightly routine which will help you relax naturally at the end of the day. Consider a warm bath, relaxing stretches, meditation and reading a book. Avoid electronics and screens for 30 to 60 minutes before bedtime. Make your bedroom a sleep-inducing environment; it should be dark and cool. Are Your Feeling Groggy During the Day? Talk with your physician if you consistently feel a lack of energy or struggle to get enough sleep at night. A referral for sleep evaluation at a certified clinic should help you and your doctor find the best solution for getting the rest you need and feel more energized. Contact Sleep Health Solutions to set up a consultation.
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It seems like everyone struggles with getting enough sleep these days. Even if you do not have a sleep disorder, you do not need any more challenges to a good night’s rest. Practicing good sleep hygiene includes healthy nutrition and choosing your dinners and late-night snacks wisely.
So, what types of foods should be cut out of your nighttime routine? In general, you want to decrease your consumption of stimulants, foods that are difficult to digest, dishes with too much sugar or spice, and those which aggravate heartburn. Economics Tuition 9 Types of Foods & Drinks to Avoid Before Bed Here are nine types of food and drinks that you should avoid eating before getting tucked in for the night. 1. Alcohol It may seem like a few beers, a couple of glasses of wine or a nightcap help you fall asleep. Yet, there are three solid reasons not to drink alcohol, especially in excess, before going to bed. Alcohol probably does help you doze off, but it interrupts the natural sleep cycle later on during the night. This can decrease the amount of restorative REM sleep that you get. Consuming alcohol relaxes all the muscles in the body which can exacerbate obstructive sleep apnea and loud snoring. The esophageal sphincter is a muscle which is also affected by alcohol. When it relaxes, it tends to cause acid reflux. 2. Heavy Foods Meals which seem to weigh on your stomach actually take longer to digest. Fatty, cheesy and fried foods can lead to indigestion and keep you up at night. Avoid things like cheeseburgers, fries, fried foods and large steaks late in the day. 3. Foods with High Water Content Getting up to go to the bathroom can really disrupt your rest. Of course, drinking plenty of water is an important part of staying healthy, but you want to avoid getting a full bladder in the middle of the night. It is best to steer clear of foods with high water content, including nutritious ones. This includes celery, watermelon, and cucumbers. 4. Foods with Hidden Caffeine Check the nutrition labels. Many foods have caffeine, even when you may not expect it. Tea and soda are usually caffeinated unless labeled otherwise. Plus, some ice creams and desserts have espresso, coffee, or chocolate. Chocolate other foods with caffeine act as stimulants. They make it more difficult to slip into the deeper stages of sleep and decrease the amount of REM sleep you would normally get. 5. Super Sugary Treats Insulin yo-yos wreak havoc on sleep patterns. That is why you should avoid overly sugary snacks which can cause your blood sugar to spike, then crash. Sugary cereals, desserts, and candy are not good nighttime treats for this reason. 6. Tyramine-Rich Foods To increase sleep quality, specialists recommend cutting out foods that have a high amount of tyramine later in the day. This amino acid causes the brain to release a natural stimulant that facilitates brain activity. This can make falling asleep more challenging. Foods that are rich in tyramine include tomatoes, soy sauce, eggplant, red wine and aged cheeses. 7. Spicy Foods Anyone with heartburn knows that spicy dishes can lead to problems at night. Well, there is another reason to avoid them. Naturally, your body temperature should lower to facilitate sleep, however hot peppers can boost your body’s temperature. Feeling hot can actually make you lie awake for longer. If you love food with a kick, try eating it at breakfast or lunch, instead of dinner. 8. Acidic Foods Another trigger for acid reflux is – no surprise – highly acidic food. Things like citrus juice, raw onion, white wine and tomato sauce can disturb sleep by making heartburn worse. That is why you may regret eating a slice of pizza before bed. 9. Foods that Make You Gassy Some types of cuisine could spell disaster for sound sleep. Foods that are difficult to digest and contain a lot of fiber may cause painful gas. Pressure and cramping caused by too much dried fruit, beans, broccoli, cauliflower, and brussels sprouts can keep you up late. High-fiber fruits and vegetables are great for your body, but not great for sleep; try to avoid them before bedtime. Instead, You Should Snack on These Foods… For most people, going to bed hungry is disastrous for quality rest. So, if you need a snack or late meal before it is time to doze off, try some of these options. They are considered nutritious and good for sleep health because of the inclusion of tryptophan or their natural ability to raise serotonin or melatonin levels. You might be surprised by some of these sleep-inducing foods. Oatmeal, Whole-grain toast, Granola, Milk, Cheese, Cottage cheese, Yogurt, Walnuts, Almonds, Hummus, Chamomile, ginger and passionfruit tea, Honey, Cherries, Bananas, Berries. Get more helpful tips on how to Stay Energized Throughout the Day and Find the Best Sleeping Position for Your Health. Wondering Why You Are Still Awake? Sleep Health Solutions is a specialized sleep evaluation clinic focused on helping you finally feel rested. Contact our office to request a consultation. You may feel like more and more people you know are being diagnosed or treated for obstructive sleep apnea. But it is more than just a sensation. There does seem to be an increasing number of sleep apnea cases these days. Statistics confirm that it is a rising trend. Find out why.
Is the Occurrence of Sleep Apnea Actually on the Rise? Yes, but it is more complicated than that. The National Healthy Sleep Awareness Project states that sleep apnea currently impacts nearly 25 million adults in the United States. That is about 26% of adults between the ages of 30 and 70! The American Journal of Respiratory and Critical Care Medicine explains that cases related to this sleep disorder have been increasing over the last 20 years. According to the America Journal of Managed Care, health insurance claims related to sleep apnea have also increased drastically since 2014. Economics Tuition As we know, obstructive sleep apnea (OSA) is a type of sleep disorder linked to many dangerous health complications. These include diabetes, hypertension, heart disease, arrhythmias, stroke, weight gain, and even premature death. It impairs memory, reaction time and daytime alertness. Sleep apnea also has negative long-term effects on the brain and heart. Unfortunately, this serious condition is an expanding problem. Why Is Sleep Apnea on the Rise? It is true that this is an increasing problem. Yet, it is also true that we are getting better at diagnosing and treating people who otherwise would have struggled unknowingly with sleep apnea years ago. We are going to review some of the reasons why this sleep problem seems to be more prevalent these days. Increasing Rate of Obesity It is not news that the United States is currently battling an obesity epidemic. Now, there is increasing evidence that being overweight is a key risk factor in developing OSA. As the rate of obesity has risen over the past two decades, the rate of sleep apnea has also gone up. Proof of this link can also be seen in the obesity rate among kids and the increasing occurrence of OSA among children and young adults. Better Diagnostic Capabilities for Sleep Apnea What seems to be a noticeable rise in the number of people diagnosed with OSA is also due to the development of our understanding of the problem. Today, doctors and sleep clinicians can identify the symptoms of this sleep disorder sooner. Through overnight sleep analysis, people are able to get a diagnosis quickly and effectively at home or in specialized clinics. Because the diagnostic process has become more accurate, more patients are now able to receive the treatment they need to manage sleep apnea. Growing Awareness about the Symptoms of Sleep Apnea Public knowledge of OSA has also grown vastly over the last 10 years. People are more aware of the warning signs which are connected to this dangerous sleep disorder. These include: Loud snoring, Chronic headaches, Fatigue and tiredness, Impaired daytime function, Choking or gasping while sleeping, Periods without breathing while asleep. In the past, many people suffered from sleep apnea but never knew they had a problem. Others lived with the symptoms because they did not know what the condition was called or that it was treatable. More Patients Seeking Treatment for Sleep Apnea Today, thanks to this awareness, more patients are seeking diagnosis and treatment for OSA than ever before. Physicians are also better able to recognize the symptoms of sleep apnea among their patients. Doctors are increasingly referring patients for sleep testing to confirm their diagnosis. The CDC and >American Academy of Sleep Medicine now encourage anyone who suspects they have sleep apnea to talk with their doctor. Better Treatment Options & Success Rate Obstructive sleep apnea is a major health risk. With effective therapy, though, patients usually feel a dramatic improvement in energy levels and related health problems. The development of effective treatment options has been critical to helping patients to live healthier and longer. Years ago, these people may have ignored their symptoms or felt resigned to living with them. Because effective treatment is now available, however, we are seeing a growing number of people seek solutions for sleep apnea. Continuous positive airway pressure (CPAP) and Inspire Sleep therapy have been shown to decrease the dangerous symptoms of this sleep disorder. Some research is now showing that successful treatment can even reverse the brain damage incurred by severe OSA and reduce blood pressure. The improvement in patient care over the past few years has been huge, and it will surely continue to evolve as we move towards the future. Do you wonder if you suffer from sleep apnea? Review this Checklist of Sleep Apnea Symptoms. Where Can I Get Tested for a Sleep Disorder? If you are worried that sleep apnea may be affecting your health, or the health of someone you love, talk to a doctor. You should ask for a referral for sleep analysis. Contact Sleep Health Solutions of Ohio for overnight sleep testing today; call (330) 923-0228. For people living with sleep apnea, just getting through the day can be a challenge. The effects of long-term sleep deprivation continue to get worse and worse as the nights of bad rest add up. For patients with sleep apnea, every night spent without proper treatment is not only exhausting, but also life-threatening.
The first step to successfully treating and managing the symptoms of obstructive sleep apnea is diagnosis. A split-night study is one diagnostic option for moderate to severe OSA. These days, many doctors are recommending this type of test because it has a number of advantages for anyone struggling with a sleeping disorder. Get more information on this overnight test for people with sleep apnea and how it may be beneficial for you. Economics Tuition What Is a Split-Night Study? If you are at higher risk for obstructive sleep apnea or are showing signs and symptoms of the sleep disorder, your doctor may refer you for a split-night study. There are two basic parts to this overnight analysis. In the first part of the test, a polysomnogram tracks brain waves, the blood oxygen level, heart rate, breathing, and body movement while the person sleeps. This session lasts at least two hours. For the second part of the split-night test, the person will use a CPAP (Continuous Positive Airway Pressure) device while sleeping. The sleep technician will monitor its effectiveness and make adjustments to find the right amount of pressure. What Happens During a Split-Night Study? Before the clinical sleep test, the technician will review the process and instructions with you. You will also be fitted with a CPAP mask which will be used later. You can try the device out in order to ease the transition into the second part of the test, if needed. Then, you will be hooked up to the testing equipment and encouraged to relax and fall asleep as you normally would. Next, data is collected in real-time during the first part of the sleep test is used to decide if the second part should be performed. The technician looks for activity that signifies an obstructed upper airway and indicates that CPAP therapy may be appropriate. The American Academy of Sleep Medicine (AASM) has provided clinicians with a standard guideline for identifying good candidates for CPAP therapy. After a few hours, if certain markers were found, the person will be gently woken up. Then, he or she will utilize a CPAP machine for the second part the split-night test. Once asleep, the technician will perform what is known as CPAP titration. This process requires the tech to slowly increase the CPAP pressure until the disordered breathing activity and snoring has been corrected. In the morning, the CPAP and testing equipment is removed. At this point, the data from the split-night analysis can be used by the physician to make a diagnosis and create an effective treatment plan. Who Is a Good Candidate for a Split-Night Study? Even if your doctor has recommended this type of sleep testing, you may not be a good candidate for CPAP therapy. Clinicians will likely not proceed with the second part of the test if: If the data collected does not show a certain amount of disordered breathing events during the first part of the test. People with mild sleep apnea do not usually qualify for CPAP therapy. If the patient took a long time to fall asleep, not leaving sufficient time to try CPAP therapy and adjust the pressure properly. One of the most dangerous symptoms of sleep apnea is the ongoing periods when they stop breathing during sleep. This type of ongoing disordered breathing causes an increased risk for major health problems affecting the heart, brain, and immune system. If these apneas occur infrequently, the patient may only have mild sleep apnea and other treatment options would be more appropriate, such as an oral appliance. For moderate to severe sleep apnea in adults, recommended treatment may include using a CPAP device or Inspire sleep therapy. What Are the Advantages of a Split-Night Study? A split-night polysomnogram test is an effective way to quickly diagnose moderate to severe OSA in adults. Here are the major benefits of these overnight sleep studies. Speed For those more high-risk patients, a split-night study can help diagnosis and start treating sleep apnea immediately. Because the two-part process essentially enables clinicians to perform two studies in the same night, the average turnaround time from referral to treatment is shorter. Plus, the technician can calibrate the airway pressure settings to your needs without requiring a second appointment or testing procedure. Accuracy & Success Split-night analysis is an accurate diagnostic procedure for OSA and titrating CPAP machines. Patients diagnosed during this test have the same therapy success rates as those diagnosed through a two-night test. Additionally, people are encouraged to try on several masks and get familiar with the CPAP device, which is a crucial first step in ensuring long-term treatment success. Convenience Anyone struggling with sleep apnea knows that even just one night of better-quality sleep is precious. Being able to get a solid diagnosis and begin treatment on the same day, without having an extra appointment in the clinic is a convenient option. It helps patients to start sleeping and feeling better quicker. Less Expensive The development of split-night sleep studies has decreased the cost of testing for sleep apnea. They are often less expensive than two, full-night study procedures. When Is Another Type of Sleep Study Recommended? Split-night studies may not be for everyone. Other testing process or full-night tests may be recommended by your doctors when: Your disordered breathing activity happens mostly or entirely during the REM period of sleep. Analyzing activity during this sleep stage may require a longer testing period. It takes you a long time to fall asleep. CPAP titration can require a longer period of time than what remains after the first part of the split-night test is complete. Your body position while sleeping influences the degree of apnea activity. If sleeping in the lab changes your regular sleeping position, it may take a full night to gather the data needed for diagnosis. You Deserve to Feel Rested – Sleep Health Solutions Whatever type of sleep testing your doctor recommends, our goal is always to help patients reach a diagnosis and identify the best treatment options for you. We want you to have restorative sleep and feel healthier as quickly as possible. Contact Sleep Health Solutions of Ohio for diagnostic sleep testing at (330) 923-0228. Most adults settle into bed without giving a second thought to how they are situated. It is such a routine habit that many do not consider the health effects of sleeping one way or another. Yet, sleep researchers and doctors say that our sleeping position matters.
Sleeping on your stomach, back or side can make a difference in terms of snoring, symptoms of sleep apnea, neck and back pain, and other medical conditions. Find out what the best sleep position is for your health. What Is the Most Common Sleep Position? The majority of people sleep on their side or back and the smallest percentage of people sleep in a stomach position. Economics Tuition sleep position chart Check out this chart to see the most common sleep positions. Source: Nature & Science of Sleep. What Is the Best Sleep Position? It is not news that sleep is important to health in many ways. But you may be surprised to find out that the way you sleep at night may have an impact on sleep quality and other health conditions. So, what is the best body position for sleeping? Worst: Sleeping on Your Stomach If you like to sleep face down, you are not alone, but you are in the minority. About 7% of adults sleep on their stomach, or in the prone position. It may help decrease the sound of snoring, but in general, stomach sleeping is not recommended. With your head raised on the pillow, it can be difficult to keep the spine in a neutral position. Sleeping on your stomach puts a strain on the back and neck. With the middle of your body being the heaviest part, it causes the spine to overarch. With time this can lead to pain and nerve issues. You may notice numbness or a tingling sensation in the extremities. Additionally, turning the head to one side while lying down can limit blood circulation and reduce the size of the airway. If you find it difficult to change your sleeping position, try to modify it. Keep the neck straight and prop only the forehead on the bottom edge of the pillow. In this way, the spine will be in a more neutral position while allowing room to breathe freely. You can also try elevating the pelvis with a thin pillow to help alleviate the pressure on the lower back. Bad: Sleeping in the Fetal Position It is important to note that the fetal position is not recommended, however. Though the body is situated on the side, the extreme curvature of the spine can cause strain and discomfort in the neck and back. Being tightly curled while sleeping can also limit space for the diaphragm and restrict breathing. Better: Sleeping on Your Back The supine position is the second most common sleeping position. Sleeping with your back flat on the bed enables the spine to stay in a more natural position. This prevents some of the neck, shoulder and back pain experienced with other postures. By elevating the head with a pillow, it can also be helpful in reducing problems associated with acid reflux. However, this position exacerbates snoring and obstructive sleep apnea. This is because as the tongue and soft tissues in the throat relax, gravity will pull them down into the airway. If you have been diagnosed with this sleep disorder, you should talk to your clinician about how to best modify your sleeping habits. If you enjoy sleeping on your back but notice that it leads to lower back pain, try modifying the position. Use a low pillow or cervical cushion to support the neck and a medium-sized pillow or large neck roll for propping up the knees. This will help reduce discomfort and strain on the lower back. Best: Sleeping on Your Side The majority of people find this sleeping position to be the most comfortable, and for good reason. The lateral posture is recommended by physicians and sleep specialists because it has a number of benefits. With the right mattress, the spine can remain elongated and relatively neutral while on your side. This helps prevent undue neck, back, and shoulder pain. We made this handy visual chart to clarify the advantages and disadvantages of the three main sleeping positions: stomach, back, and side. Anyone who struggles with loud snoring or sleep apnea is advised to sleep on their side because the airway is less likely to become restricted even when the body is relaxed. Studies have shown that it can decrease the number of apneas at night and provide better quality, more restful sleep. The lateral position is also recommended for people with arthritis, acid reflux, neck and back problems. For women who are pregnant, sleeping on the left side of the body is best, especially in the second and third trimesters. This is due to enhanced blood flow to the placenta and improved kidney function, which helps decrease swelling in the mother’s legs and feet. Side sleeping is best when the chest and legs are kept relatively straight, with the spine in an elongated, yet natural alignment. You should use a firm, medium-height pillow or ergonomic cushion to support the head and neck. To ease pressure on the lower back, you may be more comfortable with a pillow between your legs. This provides more support for the hips, pelvis and the lower back. Get helpful tips for Finding the Best Mattress for Quality Sleep. Are You Struggling to Get a Good Night’s Sleep? If you are feeling the effects of sleep deprivation or worry that you may have a sleep disorder, request a referral from your physician. Sleep Health Solutions can get you set up for sleep testing in-home or at our specialized overnight clinic. Our professional team can provide the information that your doctor needs to form a diagnosis and develop a treatment plan. Call our sleep clinic today at (330) 923-0228 to schedule a consultation. You are not alone; most people don’t feel as rested as they would like. But there are measures you can take to improve your sleep quality. In the field of sleep analysis, we call this “sleep hygiene.” Read below for some foundational advice for good sleep hygiene.
Sleep hygiene is simply a term for all of the routine habits that people can use to fall asleep faster and have better quality rest. Poor sleep habits are among the most common problems in our society. We interrupt our sleep with medicines, caffeine, and work, and we overstimulate ourselves with late-night activities, such as watching television and using mobile devices. Yet, nothing is more frustrating than not being able to sleep. Economics Tuition For anyone looking to get a better night’s rest, improving sleep hygiene is the first step. 10 Tips to Improve Sleep Hygiene Don’t drink caffeine and avoid smoking before bedtime. Get at least 30 minutes of aerobic exercise during the day, but avoid strenuous workouts right before bed. Limit naps throughout the day. If necessary, a 30-minute nap should be enough to feel reenergized without disturbing the normal pattern of sleep. Have a light snack before bed, but don’t eat heavy meals late in the day. Read here for suggestions on healthy snacks to help you sleep. Enjoying natural sunlight for a period during the day helps regulate the sleep-wake cycle. Stick to a regular bedtime routine. This should include taking a warm bath, listening to light music, or reading to relax for at least 15 minutes. Reserve the bed for sleep. Don’t use the bed as an office, to talk on the phone, watch TV, etc. Keep the bedroom cool, well-ventilated, dark and quiet to promote sleep. Try to go to sleep and wake up at the same time every day. Don’t take your worries to bed. Leave your worries about job, school, or daily activities behind when you go to bed. Get more helpful advice here: How Screen Time Decrease Sleep Quality Proven Ways to Fall Asleep Faster 10 Ways to Stay Energized Throughout the Day Use a Humidifier at Night to Sleep Better and Live Healthier Are Your Feeling Tired? Talk with your doctor if you regularly feel tired or struggle to get enough quality rest at night. A referral for sleep testing at a certified clinic serves to assist you and your physician in forming a successful treatment plan for getting the sleep you need to live a full and healthy life. Contact Sleep Health Solutions to set up a consultation today. Obstructive sleep apnea is a growing health concern among adults in the United States. It’s a serious sleep disorder that is associated with many other health problems and life-threatening conditions.
Checklist of Sleep Apnea Symptoms Review the main warning signs of sleep apnea to understand if you are at risk. Check off the symptoms which are affecting you. Economics Tuition □ You snore loudly. □ Your spouse or bed partner says that you have stopped breathing during sleep. □ You have woken up suddenly with a choking or gasping sensation. □ You often wake up with a dry mouth or sore throat. □ You frequently experience headaches in the morning. □ You often feel tired or fatigued during the day. □ You have difficulty staying awake while watching TV or reading. □ You have problems paying attention at work. □ You have difficulty remembering things. □ You feel irritable or have mood swings. □ You have high blood pressure. □ You have a decreased sex drive. □ You have any of the common risk factors associated with OSA: being a smoker, overweight or obese. Use the checklist above to start the conversation with your primary care physician. Seeking Treatment for Sleep Apnea Successful treatment starts with a solid diagnosis. This requires overnight sleep testing, so talk to your doctor about your symptoms and ask about getting sleep testing. More Sleep Apnea Resources If you are concerned about your health and think that you might have sleep apnea, review the information that we have provided on the condition. What You Need to Know About Obstructive Sleep Apnea How to Ensure CPAP Therapy Works for You The Science of Snoring: Is Your Health at Risk? The Important Link Between Alzheimer’s Disease and Sleep Apnea The Effect of Sleep Apnea on Brain Health Easy Guide to Cleaning Your CPAP Mask & Hose What Is Inspire Sleep Therapy? The Role of a Dentist in Treating Sleep Apnea Discuss your concerns with your physician and request a referral for diagnostic sleep testing. Testing and Diagnosis for Sleep Apnea Sleep Health Solutions in Cuyahoga Falls, Ohio specializes in clinical sleep disorder analysis and in-home sleep testing. Contact Sleep Health Solutions for more information or to schedule a consultation. Virtual Learning & Working from Home: Why You Can’t Sleep These Days
At first, everyone was talking about the benefits of working and studying remotely. The flexible schedule, the extra time to be with family, the absence of commutes, and the general comfort of being home…there are positive aspects of pandemic control measures. Then, another reality started to set in. As we settled into our WFH and remote class routine – or lack of routine – more and more people started to complain of fatigue. For some, rather than getting more sleep, the switch to remote work and school has caused major disruption to their sleep schedule. Instead of feeling more rested, they are feeling tired and stretched thin. What’s going on? Remote Work & Virtual Learning: How They Lead to Sleep Deprivation Let’s look at the different factors contributing to this unexpected trigger of sleeplessness and fatigue. Constant Screen Time It’s hard to unplug these days. With work meetings and classes moving online, we are glued to our screens more than ever. Plus, laptops, tablets, and mobile phones have become the main source of entertainment and connection with other people. We should be grateful for the possibility to continue our lives virtually, in a time when in-person activities are potentially unsafe. Yet, spending a lot of time in front of screens makes it more difficult for people of all ages to fall asleep and reduces sleep quality. For young children, this means an average of 15 minutes of sleep deprivation for every hour spent using a tablet. Adolescents loose about 26 minutes per night for all of the time they spend texting, playing video games, watching TV, and doing schoolwork online. Teenagers tend to experience more symptoms of both insomnia and depression with increased amounts of screen time. And adults can experience lasting effects on the amount of REM sleep they get at night. Experts say that electronic devices emit artificial blue light that suppresses the amount of melatonin released in the body. This is how the natural circadian rhythm is disrupted by time spent on computers, mobile phones, and in front of the television. Plus, spending the day indoors and staying up late with the lights on, adds to our exposure to artificial light. In the long-term, difficulty falling and staying asleep leads to sleep deprivation which increases the risk of other real health problems. Related article: Insomnia & Sleep Apnea Treatment Is Now Helping People with Telehealth. Irregular Schedules Forget alarms, many of us have gotten way off our regular schedule. It can feel luxurious to sleep in, take naps, and stay up late. But the lack of structure during the day can lead to poor sleep quality at night. With distance learning, most students do not have a rigid timetable. For remote workers, their ‘new normal’ schedule is much more flexible. But we also find ourselves juggling more unscheduled activities. This type of chaos causes extra stress, decreases the time left for relaxation and self-care, and disrupts the regular sleep schedule. Is it time to get back on track? 5 Tips to Restore Your Sleep Schedule. Bad Bedroom Habits We help our bodies understand that it is time for sleep is by supporting the association of the bed and bedroom with relaxation. But if you have been using your bedroom as your virtual classroom or remote office, this association gets mixed up. Suddenly, the bedroom has become a stressful environment and it can be hard to disconnect. Without the definition of limits and boundaries in space, it is easy to literally bring your work to bed. Not All Work & Study Pivots Well to Digital Teachers, workers, and students alike may find themselves with more work to do than before the pandemic hit. In order to switch things into a digital format or communicate with classmates and colleagues, some activities require more time than they did in the past. Additionally, with remote learning, parents are needing to spend more time helping their children with schoolwork. In all, staying up late to finish tasks and join virtual meetings across time zones, means less time for sleep. Less Time for Relaxing Between caretaking, housework, and Zoom meetings, it is easy for personal and professional time to blend. For working parents, finding time to unwind can be especially challenging during this pandemic period. Juggling the various responsibilities and dealing with the seemingly constant interruptions takes away from what used to be free time. But, we know that this personal downtime is crucial in making a smooth transition from day to night. Too much stimulation during the day can also make it difficult for the mind to relax and fall asleep, even when your body is tired. Stress We must also take into account that this pandemic represents a time of high stress levels for a wide range of reasons. There is worry about all of the regular daily issues, plus job security, decreased income, lack of motivation to continue working or studying, childcare… Plus, anxiety about the spread of the virus, risk of infection, anxiety about personal protection during the pandemic, worry about loved ones, conflicted feelings about social distancing, and feelings of isolation. How Does Sleep Deprivation Affect Health? It is clear that all this added stress makes resting, relaxing, and sleeping even more challenging. Combined with unprecedented screen time, delayed bedtimes and erratic schedules, as well as a lack of physical and psychological division between work and rest, insomnia is becoming a common problem. In fact, experts worry that COVID-induced insomnia will cause a rise in depression and other mental health issues. Getting enough sleep and getting good quality sleep is crucial to staying healthy. It supports a strong immune system and maintaining low blood pressure. Now more than ever, it is important to sleep healthy during the pandemic. Everyone should be sleeping well and taking care of their bodies. Are you struggling with sleeplessness? Learn more about treatment options for insomnia. Contact Sleep Health Solutions for comprehensive sleep testing and diagnostic support for sleep disorders. For more information : Economics Tuition How Sleep Problems Happen During Daylight Savings
How Sleep Problems Happen During Daylight Savings November 1, 2020, marks the end of Daylight Saving Time in Ohio. As the saying goes, in the autumn, the clock “falls behind.” This means that at 2:00 am, our clocks will be turned backward to 1:00 am. But what does this mean for our bodies? Our internal clock doesn’t automatically sync to the time zone or the changes in the official time, like the clocks on our cellphones do. That’s why the end of daylight saving can throw your sleep schedule out of whack. And in a country where sleep deprivation is all too common, we don’t need one more hurdle to quality rest. Here are some things you can do to help yourself adjust this fall. Do We Gain an Hour of Sleep? Not really. A common myth about turning the clocks back in the fall is that we gain one hour of sleep. Instead, the time change disrupts our regular sleep-wake cycle for several days. Some people continue to wake up early, even before their alarm goes off, while others have difficulty falling asleep or staying asleep. On top of that, following this misconception, many people stay up late over the weekend before DST ends and lose that hour of rest that they might otherwise gain. Prepare for Daylight Savings and Avoid Losing Sleep Especially now, when so many people have an irregular schedule due to pandemic lockdown measures, routines are incredibly important to our physical and mental health. Don’t let the end of DST spell disaster for your sleep schedule. Here are six easy ways to prevent daylight savings sleep problems. 1. Follow the Sunlight Sunlight has a strong impact on our natural circadian rhythm and the production of melatonin. As the days get shorter and daylight savings time ends, we have increasingly less time to enjoy the sunshine during the day. You can help your body maintain this rhythm by scheduling at least 30 minutes of time outdoors every day. Though the fall weather in Ohio may make this a challenge, it can go a long way to feeling and sleeping better. 2. Avoid Electronics Using the same logic, you should try to avoid artificial light once the sun has gone down. Bright lights and the blue light emitted by the TV, computer and mobile phone can make it harder to sleep well once you lie down. Help your body prepare for bedtime by dimming the lights and limiting screen time in the late evening. 3. Get a Head Start Don’t wait until November 1st. Before DST ends, begin gradually adjusting your bedtime about a week before the time changes. Head to bed 15, 30, and 45 minutes earlier in the days leading up to it. On Saturday, October 31, set your clock one hour forward. Then, stick to your regular bedtime on Saturday and Sunday. This will help you feel more rested and ready to go on Monday morning. 4. Shift the Whole Schedule Adjusting the timing of all the main activities in your day provides cues that keeps your schedule on track. Meals, showers, exercise, and time to unwind before bed are all important markers that help define the day-night rhythm. Related article: 5 Tips to Get Your Sleep Schedule Back on Track. 5. Don’t Go Crazy with Coffee We all love the fall flavors at Starbucks, but don’t go overboard. Just because the clocks have changed, it is important not to make the mistake of drinking excessive amounts of caffeine. Stick to your regular amount to avoid getting jittery and avoid caffeine after lunch because this can make it harder to fall asleep at night. 6. Stick to a Set Bedtime One of the best sleep habits is keeping a regular routine. Going to bed at the same time and waking up around the same time every day, on weekdays and weekends, can greatly improve sleep quality. For more information : Economics Tuition The Struggle Is Real: Post-COVID Fatigue
“It was like watching a healthy 27-year-old turn into a puddle,” said Darcie’s boyfriend. “When I was positive for COVID-19, I was really sick, and I couldn’t do anything. I couldn’t walk from the couch to the kitchen without collapsing to the ground and just lying there. I couldn’t stand for more than 60 seconds because it made me so tired.” Darcie Way was an otherwise healthy phlebotomist in Grand Rapids, Michigan before she contracted the virus and tested positive for COVID on March 24, 2020. But the most surprising consequence has been the continuing fatigue that plagues her months later. It’s likely that Darcie is what many are now calling a “COVID long hauler.” And one prominent symptom of this long-term effect of the coronavirus is fatigue. “COVID knocked me on my butt for four months. I was out of work the entire time despite being deemed ‘recovered’ about a month after I originally tested positive,” explained Darcie when she was interviewed for this article last month. “Even after being told I was symptom free and before going back at work, I was always exhausted. It was like I could accomplish only one significant task a day and that was it.” “When I would get up to do something, I just felt so unbelievably tired that I wanted to lay or sit back down immediately. My doctors kept testing me for anemia to see if that was causing the tiredness, but my iron levels were always perfect. They even tested my thyroid, and those tests came back fine too. Six months after getting COVID, I’m still trying to figure out why I’m fatigued and how to fix it. Even on my days off, I often lack energy and feel useless.” See Sleep Health Solution’s COVID Resource Page. Is Post-COVID Syndrome Real? Post-viral syndromes are not uncommon. Doctors know that patients who had a bad bout of the flu or pneumonia can have a cough and feel drained of energy for weeks or months after a viral infection. Ongoing fatigue is also linked to illnesses such as mononucleosis. Post-viral syndrome also seems to be a real issue following coronavirus transmission. The virus can cause prolonged illness and is linked to lingering symptoms. These include: Difficulty concentrating, Pain, Shortness of breath, Decreased lung capacity, Chronic fatigue, Sleep disorders, and Memory loss. According to a study by the CDC, 35% of patients recovering from COVID-19 still didn’t feel well weeks after the major symptoms subside. Plus, 20% of those between the ages of 18 and 34 years with no chronic medical conditions have not returned to normal. The hypothesis is that – with COVID-19 – post-viral fatigue is simply more prominent and more persistent in comparison to other viral illnesses. “Even months later,” said Darcie, “I was struggling to catch my breath after doing menial tasks and I felt like I was never going to be the same. I’ve been prescribed antibiotics, steroids, and inhalers and I still need to carry my inhaler with me at all times.” She explained that, at six months post-COVID, she still has scary episodes of irregular breathing and relies on an inhaler to manage the shortness of breath at work. What Is Post-COVID Fatigue? Chronic fatigue post-COVID is described as persistent lack of energy, and insomnia, difficulty sleeping or not feeling rested after sleep. “I definitely experience the fatigue and lack of energy still,” Darcie said of her slow recovery. “My shift at work starts at 4:00 am, but that wasn’t a problem for me before getting sick. Now, it’s hard, not just waking up at 3:00 am, but staying on my feet and walking around to patients’ rooms in the hospital. I’m exhausted every day when I get home.” For some patients, the post-viral symptoms can also involve psychological factors, such as depression and anxiety, as well as severe physical pain. The cognitive symptoms – trouble concentrating, “brain fog,” and faulty memory – and the loss of smell seem to be unique to the coronavirus and have also become long-term issues for a small percentage of those with post-COVID syndrome. Are Chronic Post-COVID Symptoms Permanent? Because it is new, doctors and scientists do not fully understand the long-term effects of this virus. Some predict that symptoms, like shortness of breath, pulmonary damage, and scarring of the lungs caused by the coronavirus may be irreversible. However, only time will tell if fatigue and other symptoms are truly permanent. Can Post-COVID Fatigue Be Treated? Usually, the treatment options are similar to those for chronic fatigue syndrome (CFS, also known as myalgic encephalomyelitis). General advice for patients experiencing long-term fatigue is to take it easy and give their bodies time to fully recover from the illness. A Note to Our Clients: Take Care During the pandemic, “I just want people to think about how important it is to protect others,” said Darcie. The team at Sleep Health Solutions is here to help patients during this difficult period. Contact our office for more information about our services. For more information : Economics Tuition |
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