Insomnia, Snoring, Sleep Apnea

The world and life of a sleep tech

Posts Tagged ‘well being’

Sleep and Quality of Life

Posted by amykr on January 19, 2010

Sleep may not seem productive because we believe we are not doing something we define as productive. Unfortunately, this belief causes many people to put sleep at the bottom of their priority list. Te long term effects of sleep deprivation will keep you from having a quality of life you have always wanted. Sleep. If you want to have energy and clear thought then you really need to consider your length and quality of sleep.

Sleeping is a personal need. For most adults between 7 and 8 hours is the average amount needed. This is an average and there are people who need a little more or a little less. of course when we are children and even teenagers we need more sleep. When we get older we may need less sleep, but contrary to popular opinion older people do need between 6 and 8 hours of sleep.

Sleep time allows two important processes to happen. It allows us to process our thoughts and move them from short term to long term memory, and it allows our body to heal itself. These two processes are so important especially as we grow older.

How do we achieve a good night sleep? You need to put it on your to do list. If you make sleep a priority, set that absolute bedtime, make sure you are creating a routine to help; it will help to make life more energetic. Creating the best sleep environment will help to get the most of this time of day.

At the end of the day it is important for you to take advantage of these 7 hours a day of good healthy sleep to allow you to really enjoy the rest of the day. Your quality of life depends on your quality of sleep.

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Extra Side Effect of One New Years Resolution

Posted by amykr on January 2, 2009

Many people suffer from insomnia. We work hard, relax little and suffer from input overload. As woman we also suffer from hormonal changes that can increase insomnia. What can you do about this if we do not wish to take medications?

One New Years resolutions that might be able to help is exercising. There are some rules thought. It works best in the morning according to Dr. Youngstedt’s research at University of California at San Diego. He found that it can help regulate the body’s internal clock also know as circadian rhythm based on when you do your exercise. That outdoor exercise has the added effect of light exposure which helps to regulate this rhythm as well. He also recommends that people with insomnia try exercising different times of the day as some people it does help to exercise in the evening.

Since many of us commit to exercise as part of the New Year it might help to try exercising in outdoor light, do small intervals throughout the day or to experiment with the time you exercise as a way for you to improve you sleep.

I hope you are having a great and productive New Year.

http://www.acsm.org/Content/ContentFolders/NewsReleases/2003/TROUBLE_SLEEPING__A_LITTLE_EXERCISE_MIGHT_HELP.htm

http://www.physsportsmed.com/issues/1997/10oct/young.htm

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TV and the Cure for Snoring

Posted by amykr on December 27, 2008

 You see them on television and read about them in magazines.  They cost anywhere from $30 to a bed that cost $1000+ Do they really work?  Are they worth the money?

Well it depends on what you are thinking of getting.  I will start with some of the ones that make us laugh in the sleep lab and move on from there.  There are several sprays on the market that say they will fix snoring.  Well they do lubricate the back of the throat so they may reduce snoring a little bit at the beginning of the night if your snoring is caused by too small an airway in the back of the throat, but if your snoring is caused by anything else it does nothing.  The same goes for the strips  you put on your nose.  Snoring generally does nto come from your nose so a piece of tape and plastic is just not going to fix snoring or sleep apnea. 

Now there are several t shirts out there that help you stay off your back.  If you have positional snoring or apnea these do work.  But it would be cheaper to take an old t shirt sew a pocket down the center of it and put some tennis balls in it.  This is to train someone not to sleep on their back and it works well.

There are mouth pieces.  A good one is fitted by a dentist and will run about $300-$500 but it is custom made for you and will keep your airway open.  The ones you see on television might work or they might not it depends on what is causing the snoring and if you have TMJ it could agrivate it. 

There are also pillows out there that will help with positioning.  They have a tendency to be pricey and some of them are quite uncomfortable.  So consider that before your buy it.

The last thing is the beds that adjust.  If you elevate your head you are likely to find a position that will eliminate your snoring.  It works but again buying a bed is a very costly investment.

If you do snore or you snore and gasp the best thing to do is chat with your primary care physician about the problem.  There are several things that can cause snoring and yrou doctor will be able to help you to find the right answer for you.

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How do you wake up

Posted by amykr on December 24, 2008

This may not sound scientific but it is a good question. Do you wake up to the loud peeping of an annoying alarm clock, or your favoriet music, or your dog licking your hand? How you rest may be tied to it. If you know that as soon as you relax and fall asleep you are going to be awoken by something that is going to annoy you then you will not let your body relax enough to get the sleep you deserve.

The same is true if you have a bedpartner who you know will wake you during the night. He or she may kick, grind their teeth, snore or stop breathing. All these things are disruptive to anyone who shares the room with them. If this is the issue you need to chat with your doctor about your partner’s issues. They might have ideas how to discuss this issue so that you both can get a good night’s sleep.

As I tell my family every day if mama is happy everyone is happy. So make sure that you take care of yourself by helping your family members take care of themselves.

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