Better Sleep Better Health

The new year is upon us and it’s time to make that list of resolutions, most of which we never keep. But for 2011, improving your health and quality of life can be easily accomplished by addressing two common problems people have with their sleep:

Kick the bad habits: Poor Sleep Hygiene is a leading reason for sleep deprivation and Insomnia, but it is avoidable. Simple steps to improve Sleep Hygiene include eliminating the television from the bedroom, avoiding TV and computer use within 2 hours of bedtime, and avoiding caffeine within 8-10 hours of bedtime. Also don’t overdo the evening  alcohol intake and if you do find yourself unable to sleep, go to a separate dimly lit room and engage in a calming activity such as reading until you feel tired again. Taking these simple actions can help your mind associate the bedroom with sleep and can break the cycle of Insomnia.

Stop rattling the windows: Snoring is not only annoying for others around you, it is a major symptom of Obstructive Sleep Apnea. Sleep Apnea can be a dangerous condition leading to increased risk of heart attacks, strokes, and high blood pressure. Treatments are available for sleep apnea but diagnosis requires an overnight sleep study at an AASM accredited sleep center. If you have been told you snore, schedule an appointment to speak to a sleep specialist. It’s covered by insurance and treatment of apnea has been proven to help lower blood pressure, improve cognition, and decrease daytime fatigue.

Have a safe and happy New Year!

As 2010 comes to a close, all of us at Oregon Sleep Associates wish you and yours a happy holiday. Remember to give yourself the all important gift of a good night’s sleep this season.

As 2010 gets put to bed, it is time to look at the stories about sleep that were most talked about this year:

• More Children Are Medicated for Insomnia -  Illustrating a disturbing trend in medicine, many children are given prescription sleep aids for Insomnia.

• US Military Finds Bright Light Can Improve Alertness, Reduce Post Traumatic Stress - Another link between exposure to light and our circadian rhythms.

• Tired Teenagers At Risk For Depression – Teens’ schedules are causing increased rates of depression in today’s youth.

• Shift Work Hurts Productivity – Important news for businesses with employees on late shifts.

• Sudden Infant Death Syndrome Linked to Low Levels of Serotonin – New research sheds light on the possible causes of SIDS, a scourge that continues to puzzle scientists.

• Sleep Suffers During Wartime Deployment – The stress of war is affecting our troop’s sleep and peace of mind, making it harder to adjust upon their return home.

• Insomnia And Sleep Duration Linked to Early Death – Startling news on the connection between lack of sleep and mortality.

• Percy Harvin’s Trouble With Sleep Apnea – The Viking’s receiver’s continued woes with his sleep disorder.

• Biggest Loser Contestant on CPAP – Contestant Sherry Johnston talks about sleep apnea and continuous positive airway pressure.

• Obstructive Sleep Apnea Linked to Heart Disease – A recent study finds that the common sleep disorder is even more serious than previously thought.

A good diet and a regular exercise regimen have been heralded for years as the best way to lose weight and stay healthy. Regular moderate exercise may also help people to combat the most common sleep disorder: Insomnia.

Many people suffer from Insomnia, the inability to fall or stay asleep. There can be multiple causes for the condition including stress, bad sleep hygiene, hormone imbalance, and Obstructive Sleep Apnea. When faced with repeated instances of insomnia, one should contact a sleep specialist for evaluation. Appropriate testing may rule out a physical cause of the problem. If there is no evidence of an underlying sleep disorder, doctors may recommend several countermeasures to help alleviate the condition. One that has great value is the introduction of a moderate exercise program.

Researchers recently investigated different exercises and determined that a light to moderate intensity daily workout worked best to eliminate insomnia. Examples of the low to moderate exercises found to be beneficial to sleep include 50 minutes light jogging on a treadmill, yoga, and resistance band training. They found that higher intensity workouts close to bedtime, while beneficial physically, often actually disrupt people’s sleep patterns. Instead, it is recommended that exercise should occur 4-8 hours before bedtime to avoid sleep disruption.

If you have chronic primary insomnia, regular exercise may help to get you into a normal sleep cycle. As with any change in physical activity, you should consult with your physician before beginning a new exercise regimen. For more information or to seek help for your insomnia problems, contact Oregon Sleep Associates.