Monthly Archives: February 2014

Feb 28 2014
Insomnia, Sleep Health, Sleep Testing

Want to look younger? Get some sleep

Sleep deprivation has a similar impact on the body as the ageing process and may increase the severity of age-related chronic disorders such as heart disease and diabetes. That’s bad news for those who are challenged to get a good night’s sleep. But lack of sleep does even more.

The right quality and quantity of sleep trigger the production of human growth hormone, which builds muscle mass, thickens skin and strengthens bones. In addition, constant fatigue causes stress and irritability, both of which can contribute to accelerated aging.

Because lack of sleep prevents the body from properly restoring itself, those who are consistently sleep deprived also tend to look and feel older than others in their age group. A clinical trial commissioned by Estée Lauder and conducted by physician-scientists at University Hospitals (UH) Case Medical Center found that poor sleepers demonstrated increased signs of skin aging. So those fine lines and bags under your eyes could quite possibly be delayed with the right amount of sleep.

Cutting back on sleep is an extremely common response to the time pressures of modern industrial societies. The average night’s sleep decreased from about nine hours in 1910 to about seven hours and 30 minutes in 1975, a trend that continues.

In order to push back on that aging process, not only to combat the onset of chronic disorders but also to fight the appearance of aging – it is vital to get regular, and enough sleep.

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Feb 14 2014
Insomnia, Sleep Health, Sleep Testing

Driving Risks with Sleep Apnea

It’s not uncommon to find yourself becoming tired when you drive. The long, monotonous road ahead can lull your senses into be relaxed and less attentive. We all have our methods of fighting the urge to close our eyes for just a second and take our attention off of the road. But what about when it’s more than an urge? What about when the hum of the engine becomes too much to maintain attentive driving? What about when a driver is actually experiencing the effect of sleep apnea?

Because sleep apnea affects your sleep, it also affects how you function during the day. Untreated sleep apnea can make it difficult for you to stay awake, to focus your eyes, to remain alert and to react quickly to driving situations. While many sleep apnea patients say they never fall asleep while driving, it is important to remember that you don’t have to fall asleep to have a crash. You simply have to be inattentive or not sharp – and with untreated sleep apnea, you are not as sharp as you should be.

Sleep apnea is a condition in which breathing is interrupted during sleep. This results in a decrease in the oxygen level in your blood. Your body reacts by partially or completely awakening each time you stop breathing. This may occur many times over the course of the night. As a result, you do not get the necessary deep sleep you need. People with untreated sleep apnea often wake up feeling sleepy and remain sleepy throughout the day.

Treatment offers the best hope of being able to continue your independent driving. It is rare that an effective treatment cannot be found for sleep apnea.

Here are some suggestions you can implement while waiting to see a sleep specialist to have your apnea treated:

  • Use a support when driving. This means:
    • When driving, you should ensure that you are fully alert. If not, switch drivers, nap and also drink a caffeinated beverage.
    • Have someone with you in the car to make sure that you are not falling asleep; do this until you are sure that your sleep apnea treatment is successful.
  • Once sleep apnea treatment begins, you should be assessed for daytime sleepiness.

Treating sleep apnea does not limit your independence, it helps assure you can maintain your independence through driving.

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Feb 04 2014
Insomnia, Sleep Health, Sleep Testing

Which Came First — Lack of Sleep or Stress?

Stress affects sleep by making the body aroused, awake, and alert –making it harder to fall asleep and stay asleep. After a sleepless night, you may be more irritable, short-tempered, and vulnerable to stress.

So is it stress that causes a sleepless night, or a sleepless night that increases stress? The answer is yes. Quite simply, one usually comes with the other. A good sleep pattern does not only help reduce stress; sleep is when our bodies repair and detoxify.

It is also when growth hormones are released that promote muscle health. The benefits of a good night’s sleep could fill this page, right down to how sleep aids recovery when fighting an infectious illness..

How then, do we get a good night’s sleep, when the day’s stresses, work demands, household finances, and the needs of children get in the way?

1.    Don’t oversleep

·         It’s tempting to stay in bed longer when you have had a poor night’s sleep. Don’t do it – this is the most crucial rule.  Get up at about the same time every day, especially on the morning after you’ve lost sleep. Sleeping late for just a couple of days can reset your body clock to a different cycle — you’ll be getting sleepy later and waking up later.

2.    Set your body clock

·         Light helps restart your body clock to its active daytime phase. So when you get up, get some light – either go outside, or turn on all those lights!

·         Then walk around for a few minutes. The calves of your legs act as pumps and get blood circulating, carrying more oxygen to your brain to help get you going.

3.    Exercise

·         Keep physically active during the day. This is especially important the day after a bad night’s sleep. When you sleep less, you should be more active during the day.

·         Strenuous exercise (brisk walking, swimming, jogging, squash, etc.) in late afternoon seems to promote more restful sleep. Also, insomniacs tend to be too inactive a couple of hours before bed. Do some gentle exercise. A stretching routine has helped many people.

4.    Don’t nap

·         Do not take any naps the day after you’ve lost sleep. When you feel sleepy, get up and do something. Walk, make the bed, or do your errands.

·         While studying, get up regularly (every 30 minutes, or more often if necessary) to walk around your room. Do a gentle stretch. That will increase the flow of oxygen to your brain and help you to be more alert.

5.    Set a bedtime schedule

·         Try to go to bed at about the same time every night. Be regular. Most people get hungry at 7 a.m., noon, and 6 p.m. because they’ve eaten at those times for years. Going to bed at about the same time every night can make sleep as regular as hunger.

With a regular sleep pattern based on appropriate activity and schedules, your body is better able to deal with the stresses of life. In turn, those things that might have “set you off” when in a poor-sleep mode, can be much more easily handled with proper rest.

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