Category Archives: general sleep tips

Untreated Sleep Apnea and Heart Attacks

In a recent study sleep apnea and blood pressure were studied. What the researchers found is that untreated sleep apnea or sleep apnea treated with supplemental oxygen is not nearly as good as treating sleep apnea with a CPAP machine.

The CPAP machine keeps the airway open at night and allows the sleeper to maintain normal blood oxygen levels throughout the night and have normal sleep patterns. This is important because more and more research points to a lack of sleep contributing to mental and physical disorders. In order to see if it was the blood oxygen bubbles that were contributing to the high blood pressure in many studies patients were given supplemental oxygen at night or CPAP. Those with the supplemental oxygen did not receive the same benefits as those with the CPAP.

What does this mean for you? This means if you have sleep apnea you need to seek treatment. The first step should be seeing your physician and getting a consult for a sleep study. The sleep study will examine sleeping and breathing patterns throughout the night. It will be able to diagnose if you have sleep apnea. You will then have a second sleep study to see what level of air pressure you need from your CPAP. At the end of that second sleep study you will be given a consult to go to a medical provider to pick up your CPAP and associated gear. Take the time to properly fit the skier as it will save you a lot of pain and discomfort in the long run.

Once you have all this gear you will sleep with your CPAP on through the night. Your CPAP will keep your airway open while you sleep. This will keep your blood oxygen models at normal levels and will also contribute to decreased blood pressure, if what the study suggests is true. The bottom-line is that if you have sleep apnea there is only one option, treatment. There are many promising alternatives to a CPAP but none that are as reliable or effective as a CPAP today.

Don’t wait for your symptoms to get any worse or for your daytime drowsiness to affect you anymore before you seek medical attention for your sleep apnea. You can even get a battery for your CPAP which will allow you to use it wherever you go. There is no reason anymore you shouldn’t have and use your CPAP. It may just be the best thing you do for your health this year. As if you didn’t need more reason to use a CPAP, it will also silence your snoring.

Tips to avoid exhaust and stress

Life is busy and we have less time than ever. Every generation probably thinks that and ours is no different. Most people find themselves exhausted and some are always exhausted. If this is you, there are four easy things you can do right now to help.

Get Outside To Avoid Being Exhausted

1. Get outside. Each day make a point to get outside and walk while enjoying nature. Sunshine and a bit of activity can be extremely effective if you are always tired.

Consistency

2. Go to bed at the same time each night. Try to keep it to keep it within one hour if you can. Your body will learn your bedtime and you will fall asleep faster and easier.

Be Social

3. Talk to people you care about. It sounds strange but positive interaction with those you care about (who likely care about you) can work wonders.

Control Your Room

4. Sleep in a clean, dark, cool room. This can greatly improve your sleep and make you feel rested and refreshed each morning. You can do this easily. Clean your room – every day. Make your room as dark as you can and look where any light is coming in. Reduce the biggest light offenders and search again. Finally adjust your heating/cool to get your room to a cool and comfortable temperature. Cooler is better than warmer.

If you are doing all this but are still exhausted you should see your doctor. There are a number of serious issues that could be causing you to feel tired all the time. Most can be effectively treated but all should be treated seriously. The more we learn about sleep the more important we discover it is.

You don’t have to settle for feeling exhausted all the time, take these four simple steps and listen to your body.

 

 

Ages Brain Faster – Dont Get Less Sleep Than 7 Hours

A lack of sleep ages the brain faster researches from Duke have determined.  Here’s what they did.  They measured the brain volume from MRI scans as people aged and they also tracked how much sleep they got.  Can you guess what they found?

Lack of sleep ages brain faster

While it is no surprise that sleep improves athletic performance, cognitive performance, and health – now you can add anti-brain aging to the list of things sleep helps.

So, what does that mean for you?

Get Enough Sleep To Protect Your Brain

It’s that simple, get enough sleep.  What does that mean though?  It means getting at least seven hours per night.  Interestingly, they have also found that getting too much sleep – say nine hours or more, may be harmful also.  Those who sleep too long don’t get extra benefits of sleep, they start to see negative trends over people who get 7-8 hours of sleep per night.

What should you do?

  • Go to bed consistently
  • Get 7-8 hours of sleep
  • Practice active relaxation before bed
  • Control your room’s temperature
  • Have good bedding

That’s It Right?  Nothing Else?

Wrong, if you do all this but you drink alcohol right before bed guess what?  Poor sleep… I’m all for a drink each night (so is the science it appears, but that’s still being worked out).  Just don’t drink say two or three hours before bed.  If you need a drink to get to bed substitute deep breathing.  Deep breaths in for three seconds, hold for five, exhale for five.  If that doesn’t feel right adjust it as required.  Just concentrate on breathing for a 20 minutes before bed.  You’ll have an easier time getting to rest each night.

What About My Spouse?

What should you do if your spouse can’t get on the program?  You have a few options:

  • Different beds
  • Different rooms
  • Earplugs
  • Sleeping masks
  • Stern discussion
  • Ultimatums

My advice is talk with your spouse about your need for rest, how it puts you in such a good mood.  How your good mood translates to such a happier life (for both of you).  Simply going to bed at a reasonable hour the same time each night would really show his/her love for you.

Who wouldn’t go for that talk?  I’d adjust my bedtime based on that request.

Adjusting that bedtime could make all the difference.  Remember, sleep is a marathon not a sprint.  Remember, this study was on older people – you want healthy sleep habits your entire life.

You set your alarm every morning to wake up, why not set another alarm to tell you to go to sleep?  We all have alarms in our pockets these days.

It’s no secret we love good pillows, that’s what this site is about.  You can learn more about CPAP pillows on our homepage.  If you want help winding down in the evening you could check out our friend’s blog on yoga.

A Closer Look at Womans Sleep Health

According to Dr. Andrew Varga of NYU Sleep Disorders Center who recently appeared on NBC’s Today Show, woman are sleep deprived.  Surprised?  You should be.  I know that I always thought of men staying up late to do things like watch movies or play games.  Not the case, apparently women are having their own late nights.

According to the segment a quarter of Today Show viewers who are woman got five or fewer hours of sleep.  That’s shocking and here’s why, sleep is more important than we previously knew.  In what ways? Continue reading A Closer Look at Womans Sleep Health

Tips for better sleeping

Food could give you more energy if you eat smart.

If you are always tired and don’t sleep well your diet may be the culprit. There are five simple things you can do to improve your sleep, lose weight, and improve your health. While some of these suggestions may seem unappealing, the long-term benefits you will get for your sleep, weight, and health are worth it. Make these changes gradually, start implementing them one day a month (first of each month perhaps). Do that for two months then implement them for two days a month (1st and 15th). Continue reading Tips for better sleeping