Better Sleep Better Health

Dr Jennifer Kim of Oregon Sleep Associates is now Board Certified in Sleep Medicine. Great job Jennifer!

Dr Kim joined Oregon Sleep Associates in 2009 after moving to the area from Pennsylvania. She is also Board Certified in Internal Medicine and completed her Sleep Medicine Fellowship at Temple University. Dr Kim enjoys taking care of all aspects of sleep and had special interests in sleep problems affecting women and children. She is also proficient in medical Spanish and conversational in Korean. If you live in the Portland area and would like to speak with Dr. Kim about your sleep problems, call 503-288-5201 to schedule a consultation.

For many of us, the work week lasts from Monday through Friday, 9AM to 5PM. We punch our time cards and head home for dinner, relaxation, and sleep. But for some, the day is just beginning. Shift work refers to the employment practice of utilizing round the clock shifts to maximize output. This practice has increased over the last century as more industries requiring such hours expand. It is estimated that 30% of workers in some industries such as healthcare, manufacturing, civil services, and hospitality have schedules other than the day shift. But what effect does this have on a person’s health and well-being?

Researchers have found that working the night shift adds many complications to maintaining health. Food available late at night is often designed for convenience rather than health, exercise options are usually limited, and many shift work jobs are sedentary. Perhaps most importantly, sleep is compromised in both total sleep time and through disruptions to its quality. Prolonged lack of sleep caused by night work is referred to as “Shift Workers Sleep Disorder”. The body’s circadian rhythm, the regulatory system of wake and sleep, is thrown off by shift work and exposure to light at the wrong times. Sleeping during the day is often very difficult because of outside distractions such as sound, light, and daytime responsibilities. The consequences can be serious; a study released by the International Agency for Research on Cancer in December 2007 stated that shift work may be tied to causing cancer.  Lack of sufficient sleep can also hinder the body’s ability to fight cancer and repair damaged cells.

Unfortunately, many shift workers have no alternative but to work this schedule. However, there are some things you can do to lessen the detrimental effects of shift work on your body and spirit:

· If possible, try to work fewer shifts in a row. It’s better to work a few longer shifts with more days off to recover.

· If your lifestyle permits it, maintain the night schedule on your days off too.

· Eat healthier foods at night by packing a lunch rather than relying on fast food.

· Keep active and try to exercise during the night; music can help liven a monotonous routine.

· If your job permits it, take short naps during your breaks.

· Maintain a healthy sleep environment: cover windows or use a sleep mask to block light, wear earplugs and turn off phone ringers to keep things quiet.

· Avoid using excess caffeine or other stimulants; these may give an initial rush but tend to wear off quickly and disrupt sleep when it’s needed.

People working the night shifts may also want to be tested for an underlying sleep disorder such as sleep apnea. These disorders may be preventing the workers from getting a restful sleep during their sleep period.

You see the commercials on TV and hear the ads on the radio for simple snoring cures. People give testimonials about how much better they sleep and how they don’t snore anymore. The product always seems simple to use, doesn’t require a doctor, and is available for 3 easy payments of only $19.99.

But do these cures actually do what they say they do?

Recently a former Air Force doctor, Eric Mair MD, decided to conduct a study to determine the validity of over the counter snoring cure claims. He did so after a soldier was reprimanded because his snoring had given away his camp’s position to the enemy during a training mission. As outlined in the latest issue of Sleep Review, Dr. Muir started by looking at three commonly sold treatments: An oral spray applied before bedtime, a Nasal Strip designed to maintain airway patency, and a head positioning pillow.

The study measured the loudness of snoring in patients using each of the three treatments. The sound levels were then compared to baseline levels without any treatments. According to the study authors, the results were conclusive, “Palatal snoring, palatal loudness, average loudness of snoring, averaged palatal flutter frequency, and respiratory disturbance index did not significantly change when comparing the three snoring aids with no treatment.”

In short, these three snoring solutions touted as revolutionary ways of getting a better nights sleep did nothing to improve anyone’s slumber. Don’t believe everything you see on TV.

If you’d like more information about what solutions are medically proven to actually reduce or eliminate snoring, visit Oregon Sleep Associates.

A study conducted by the National Sleep Foundation concluded that 26% of the adult population has a high risk of having Obstructive Sleep Apnea.

This is significant because, at current adult population estimates of the United States, almost 60 million Americans are in this risk group. Also alarming is that only 10% of this number have been diagnosed with sleep apnea. Previously it had been accepted that only around 12 million Americans are affected. Other findings from the study suggest men have a higher risk for apnea, 31%, than women, 21%.

Obstructive Sleep Apnea (OSA) is a common medical condition which has been linked to an increased risk of hypertension, coronary vascular disease, congestive heart failure, cerebrovascular disease, glucose intolerance, impotence, and increased cardiovascular mortality. OSA occurs when the tissue at the back of a person’s throat relaxes and closes their airway during sleep. This leads to lowered blood oxygen levels and multiple awakenings.

The study, which was published in the medical journal CHEST in June 2006, utilized the Berlin Sleep Questionnaire to predict the number of people surveyed who fell into the high risk category for sleep apnea. The Berlin Questionnaire is a tool that estimates the likelihood of obstructive sleep apnea based on answers to specific questions. For more information about sleep disorders and what you can do if you think you have sleep apnea, visit our website here.

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