Better Sleep Coach; Your Help to Better Health through Better Sleep

_ Research about sleep and its association with health problems have abound over the past year. Yet even with all this research many people do not know when to approach their doctor if they have questions. Even if they do have questions they wonder when medication will help and when to ask if they need a sleep test. The more informed you are the more likely you will get the care you need.




If you are snoring during the night and it is loud enough to keep someone else awake you should talk to your doctor about having a sleep test. Snoring can be a sign of sleep apnea which is a blockage of the upper airway when you fall asleep. This causes disrupted sleep, increased work of breathing, decreased oxygen levels and increase pressure on the heart. Not everyone who snores has sleep apnea but it is something that should be discussed.




Not everyone who has sleep apnea snores. There are other issues that can be indications of sleep apnea. If you wake up to go to the bathroom more than 2 times a night that is something that you should discuss because it might be sign that you have sleep apnea during REM sleep, or when you dream. If you find yourself tossing and turning all night long than you should tell your doctor when you go in for your yearly physical.




If you are taking medication and you are experiencing insomnia than you should take the time to talk to your doctor. Many medications including over the counter medications have insomnia as a side effect. It can also be the effect of mixing medication or supplements. Whenever you see your physician you should not just tell them what medications you are taking but also any vitamins, supplements or over the counter medications you take. If you have not changed medication than you should keep a sleep diary for 2 weeks before you see your doctor. If there is anything affecting your sleep he or she will be able to have a good idea or you may see something in your routine you can change that will help you to sleep better.




If you are having insomnia issues and they have lasted longer than a few weeks. You might want to talk to a sleep coach or look into cognitive behavioral therapy to help evaluate sleep and to help you to change some of the behaviors that are causing the insomnia. New research has found that CBT is more effective than medication.




Many people who think they are depressed or are very fatigue may have a sleep disorder that they are missing. We many not notice out own snoring or disrupted sleep but we do notice the effects of sleep deprivation. Taking a simple Epworth Questionnaire will let you know if you should have your sleep evaluated due to fatigue. Since this questionnaire is subjective it is very important that you are honest not just with the doctor but with yourself. If you come home from work every night and sit in your recliner and go to sleep even if you slept 7-8 hours that is not normal. If however you get sleepy around 3pm, but you have no real difficulty staying awake, that is a normal part of our body's internal clock and does not need to be evaluated.




The best thing about evaluating your sleep is that if you do have a sleep issue and it is treated you will feel better and have more energy. You may not have known that your sleep was being effected but a little self evaluation is always helpful before visiting your physician. It will help you to keep yourself healthy and have a much more productive time when you do have to see your doctor.

_ We all want to change. Whether it is changing your sleep habits, getting used to your CPAP or losing weight or adding a healthy sleep routine to your life. The problem many face is that if you are trying to change those who are closest to you may not be as supportive as you hope or need.

When you change the changes can be threatening to those who you life with. This is especially if you are changing something that they do not want to change themselves. People like what they know and what they are used to but when you change it makes it necessary for them to either change themselves or to keep you from changing.

If this is your issue than sitting down with the person and discussing this issue may help. If it does not than it might be best to look for support outside your immediate family. You should take advantage of the many resources at your disposal.

• Internet- There are some great resources on the internet for support no matter what your goal is. You should not have to pay for it. For information and support on CPAP you can go to cpaptalk.com or sleepguide.com. For weight loss sparkpeople.com is a great resource for support with other people going through the same thing as you.
  
  
• Local Support Groups- A.W.A.K.E. Groups are throughout the country and can be a great place to meet other people who are trying to get used to CPAP therapy and may give you some ideas you never thought of.
  
  
• Your Sleep Lab or Sleep Physician-These are the people who work with CPAPs every day and are there to help you be successful over the long term. Call them and ask your questions. If they do not have the answers they will know who does.
  
  
• Your Medical Equipment Company-Again they work with the equipment every day and they understand when you are having problems and can give you advice on what to do next if you are having problems.
  
  

Support is essential to success in any goal you set. Look for and ask for help. You never know where you will get it if you do not ask. The final goal is for you to make a change with as little stress to you and your loved ones as possible.

The commercials show a family all smiles enjoying a meal laughing and enjoying great conversation. They all look relaxed happy and well rested. The truth is that the holidays can be a stressful, depressing and hectic time of year. However, with a little planning and setting a few priorities you can enjoy your holidays and not look like you just trained for a marathon.




Make bedtime a priority. You will feel better if you go to bed at the same time every night. This does not mean you should never go out and enjoy a night out with friends, but this should not be an every night. Sleep deprivation will make you fuzzy, grouchy and tired the next day. You can sleep in the next day and you will make up for some of the lost sleep.




Take time to unwind. With all the excitement going on during the holidays we take very little time to relax and unwind. This is the time of year when a sleep routine is most helpful. Take twenty minutes to relax, read a little, journal, an do a little stretching to help you unwind. It will be one of the best ways for you to fall asleep faster.




Get some exercise in the morning. A little physical activity in the morning will help you start off the day with a little more energy. It will be even more helpful if you can spend that time outside. The light and the increase in oxygen and blood flow will help you to be more focused during the day.




Drink your water. Dehydration can keep your mind fuzzy and increase you stress. If you are dehydrated you can also have muscle cramps that can keep you up at night. It is one of the easier things to keep you healthy.




Don't sweat the small stuff. A little planning and the acceptance that some things will go wrong during the holidays will allow you to enjoy the holidays with less stress. The holidays are not about perfect place setting but about laughing and hugging. These will help you to relax and when it is time to go to bed you will find you will be able to fall asleep faster.




The goal of the holidays is to all your to enjoy food, fun and family. Whether it is Thanksgiving, Hanukkah or Christmas take some time out to enjoy it and make sure that you plan your sleep time into your day.

There are so many myths about sleep and so many people who believe that the rules apply to everyone but them.  The truth of the matter is that our bodies need so much sleep and they are designed to work with our environment.  This includes the fact that it is light out during the day and dark at night.   So here are five myths about sleep that everyone thinks do not apply to them and why you should not ignore them.

1.       I do not need 7-8 hours of sleep.  There are a small group of people who are short sleepers and trust me you probably are not one of them.  Life everything 7-8 hours is an average.  But our bodies need this much sleep so we can go through the different stages of sleep.  If you do not get enough sleep you will not wake refreshed.   During the first third of the night you will be in slow wave sleep which is where your body heals and grows.  The last part of sleep is when you have your extended REM cycle, when you dream, this allows your brain to reboot.  If you wake too early you miss out on the last REM or worse you will wake during it.

2.       I need the television on to sleep.  This one is so untrue it hurts.  Television is actually designed to wake you up by using the flashing of light and dark.  If you have a sleep disorder that causes you to wake during the night or that keeps you from maintaining sleep having the television on will keep you from returning to sleep.  Again the light will stimulate you and keep you from going back to sleep.  You do not need the television to go to sleep.  You need a stronger sleep routine prior to going to bed so you can go to sleep faster.  If you are waking during the night you should talk to your doctor because it may be a symptom of another issue that is not being treated.

3.       If I stay up all night and cram for work, a test or anything I will do better.  The truth is our minds move things from short term to long term memory when we sleep.  So if you give up sleep you will not recall information as easily or as quickly.  Also sleep deprivation causes issues such as poor memory recall and the inability to concentrate.

4.       I can make up my missed sleep by sleeping in on the weekends or on weekdays.  There is an element of truth to this but our body is not designed to constantly miss sleep and then make it up a week or two weeks later.  Our body craves routine.  This is why you should have the same bedtime every night.  That does not mean you cannot go out once in a while but a routine of regular sleep is what will help you achieve optimal health.

5.       Alcohol helps you to sleep better.  Although a drink can help you to go to sleep faster over the night it will actually cause disruption of your sleep.  Your body goes through a certain cycle of sleep and alcohol keeps the second half of the night from going the way it should.  Instead you will have multiple awakenings and will not be able to go into dream stages properly.  If you do drink you should stop three hours before going to bed so it will not affect your sleep.

Sleep is probably one of the easiest ways to help you be healthy.  However if you do not take it seriously you can develop problems from sleep deprivation.  Create your routine, go to bed at the same time each night and make sure you get enough sunlight in the morning and you will soon see that you will have more energy and a sharper mind.

I was approached by Select Comfort, the people who created the sleep number bed, and was asked if I would evaluate their new sheets and in exchange they would give one of my readers a free set of sheets.  How can I say no to that?  So this is my first giveaway.  It is also a product review of something other than a CPAP mask.

I had to admit that I am all about comfort, especially when it comes to my bed.  I want soft sheets and a cool bed.  I want colors that help me to relax.  I also have to make sure that the bed is allergy free due to the men in my life have severe skin and nasal allergies. 

The sheets I received were ice blue in color and when I reviewed the information they said they were woven with silver which helps to control allergens.  I also went to my local store to find out more about the sheets.  This is part of a whole line designed to help people to sleep comfortably based on their needs.  They have a very inventive line of products.  My favorite product I saw there was the blanket that kept cool.  This is ideal for those of us who get hot at night.

I washed them several times and they stood up to the laundry very well.  They remained soft and kept their shape well. 

So now for your chance to have a new pair of these allergen resistant sheet,  in the comment section of this blog ask your sleep question or tell us one thing you do as part of your sleep routine.

Women have a tendency to put everything first.  With all the responsibilities one of the first things we tend to put off is sleep.  We try to squeeze just one more thing in before we go to bed.  The problem is that we do not get enough sleep and then have troubles getting everything done the next day.  With a little planning and a few small changes in habits sleep can be back as a time to renew and refresh both body and mind.  These 12 small changes will help;

• Get a little sunlight in the morning.  Your brain reacts to the sunlight and tells you it is time to be awake.  This helps to set your internal clock so it will be easier to get to sleep at night
• Reduce your exposure to light at least 20 minutes before sleep.  Your brain needs the cue that says it is night time and time to go to sleep.
• Avoid the use of electronics before bed.  They give off a lot more light than you realize and will stimulate your brain saying it is not dark out and not time to go to bed
• If you do choose to nap in the afternoon make it short.  A nap for an adult should be no more than 20 minutes.  This allows your brain to reboot and for you to feel refreshed without keeping you awake at night.
• Get some exercise during the day.  This will allow your body to expend energy that will allow you to sleep better at night
• Listen to your body.  Everyone needs to get a certain amount of sleep most women it is 7-8 hours a night.  Listen to your body and then plan your bedtime to make sure you get that much sleep.
• Change your pillows on a regular basis.  Many people do not think about changing their pillow but if you think about it they are used every night and eventually they will not support you the way they once did.  You should change them every 6 months to 1 year depending on the style.
• If you have hot flashes try putting a cool damp washcloth on the back of your neck.  It will help to end the hot flash and allow you to go to sleep.
• If you have leg cramps during the night especially if you are pregnant you might want to try compression stockings to help reduce the ache.  It appears that the pressure helps to reduce the signals the nerves give out helping to reduce the problem.
• Talk to your doctor if you have sleep issues.  There are many health issues that can disrupt your sleep and are under diagnosed in women like acid reflux, incontinence, sleep apnea and teeth grinding.  These can be treated but only if you talk to your doctor about them.

Sleep is such an important part of your day and can improve your memory, health and well being.  Do not think that it is unproductive time but giving yourself what your body requires.

There are many people who believe they can live on very little sleep.  Although not everyone needs 7-9 hours of sleep there are very few people who can go on less than 7 hours of sleep.  The fact is that lack of sleep has been linked to many health problems that you might not have initially associated with a lack of sleep.

 

According to the National Sleep Foundation approximately 1/3 of Americans are chronically sleep deprived.  This sleep deprivation can be linked to things like daytime sleepiness and irritability as well as memory loss and the inability to concentrate.  This can affect our day to day activities and make things like driving more dangerous than they have to bed.

It also had a strong effect on our weight.  When we are sleep deprived we tend to eat more at a meal and we tend to eat more often to try and get over our fatigue.  This contributes to obesity.  It is something that is very common especially in night shift workers who usually only get 4-5 hours of sleep a day.

Sleep deprivation has also been associated with heart disease and early mortality.  The thought is that the stress caused from the lack of sleep on our body contributes to these issues. 

Why do so many people believe they can go without sleep?  Many people do not understand the necessity of sleep for their body.  Sleep allows people to reset their brain and health their body.  They also do not understand that they will not feel tired if they are over stimulated or over exposed to light, two problems we have in the computer age. 

How do you determine if you have a sleep issues?  If you have health issues such as high blood pressure, diabetes or heart disease that takes more than 1 medication to control you might want to look at your sleep habits.  If you have depression, daytime fatigue or fall asleep as soon as you get home these are good signs that you might want to go to bed a little bit earlier.  Sometimes if we have an increase in our appetite although we have not changed our habits it can be a sign that we are actually tired.

The best way to evaluate if you really have a sleep issue is to do a two week sleep diary.  This can be simple notebook that has the time you go to bed and the time you wake up in it.  You should also include how much caffeine you have had during the day, any exercise you did any unusual activities such as parties or cleaning the garage.  Looking at the patterns of sleep over two weeks can give you an idea if you problem is as simple as you do not have a regular bed time or that the television is keeping you awake or it can tell you if maybe it is time to talk to your doctor. 

There are some people who may be able to get by on less sleep but if you want to stay healthy, and be alert getting 7-9 hours of sleep should be your goal.  It may take some small changes in your daily habits but in the end the health benefits are worth it.

Many people occasionally have a sour stomach or heartburn but if you experience it quite often then you may have a Hiatal Hernia or Gastro-Esophageal Reflux or GERD.  This is where the acid in the stomach enters the esophagus causing a burning or bloated feeling.  When we lie down this can become worse as the acid reaches the throat and can cause choking or coughing.

How do you deal with this issue?  There are many causes of it but there are some things you can do that will help. 

• Talk to your doctor.  This can develop into a serious health issue if it is not treated.  Image your esophagus being burned with acid on a daily basis.  This problem does not go away by itself and your doctor can help you find the right solutions for you.
• Lose weight.  Obesity does contribute to this problem and if you lose weight you will have less weight on your stomach and pressing down when you are lying down.
• Avoid alcohol prior to bed.  This can contribute to the relaxation of muscles and increase your GERD.  It will also contribute to a more disrupted sleep and a worsening of snoring and sleep apnea.
• Avoid acidy or fatty foods especially prior to bed.  These foods can contribute to an increase in the amount of acid created in the stomach and will make your issue worse.
• Tilt the head of your bed up.  For those of use without a special bed you can use a wedge pillow or use something to lift the legs at the top of bed.  This will keep the acid from rising into the throat.
• Over the counter medications.  These are only a short term solution to the problem and should only be seen as a temporary solution.

If you wake up gasping or choking, with a sour taste in your mouth, or feeling gassy or bloating on a regular basis than GERD may be playing havoc with your sleep.  Take the time to talk to your doctor it could be a simple solution to a good night sleep.

Many people suffer from insomnia.  Whether it is a child or an adult, a stressful time or an ongoing problem, or you can’t fall asleep or stay asleep.  Insomnia affects everyone at some time or another.  The issue is that although there are medications that might help many people do not want to start with medication to solve this problem.  So what care some solutions to help?

• Look at your sleep environment.  Clutter can creep up on you or your child and can cause you to feel uneasy.  Clean up the bedroom.  Make it a relaxing place.  If there is a work desk in there make sure it is cleared and should not remind you of work that needs to be done.  This is especially true of children during the school year.  Make sure the curtains block out light and reduce noise. You want a comfortable dark quiet environment.
• Is your per sleeping with you?  Pets can be very disruptive during the night.  They may be loving and affectionate but this does not help you to sleep.  If you have a dog that is prone to dreaming and nightmares they can disturb your sleep as well. 
• Add relaxation techniques to your bedtime routine.  There are many ways of adding relaxation techniques to your evening routine.  Progressive relaxation is one of the easiest to teach yourself of your child.  You basically go through your body one part at a time and systematically tighten and relax your muscles.  You can use a CD of guided imagery to help you to relax your mind.  You can even do a simple yoga routine to help stretch your body and center your mind.
• If you have been in bed for 30 minutes and are wide awake get up.  Take time to do a quiet activity like reading.  Do not watch television or get on the computer as they will stimulate the region of your brain that tells you it is time to be awake. 
• Get some exercise in the morning.  If you go out and take a walk in the morning it will not only stimulate your body to be awake but the light will stimulate your brain to be awake.  This will help you to be more awake and less fatigued during the day so you are able to sleep better at night.
• Do not take a nap.  This does not apply to young children who need more sleep because they are growing and learning.  This applies to adults especially on the weekends.  Sleep during the day will decrease your drive to sleep during the night when you want to sleep. 

These are just some ideas on how to help improve your sleep and reduce your night time insomnia.  If you continue to have issues with insomnia then visit your doctor and discuss your symptoms with him.  Your insomnia may be caused from something that your doctor can help you with.  The most important part is to not allow yourself to be too tired during the day because that will cause other problems you do not want.

Everyone has questions and issues as they learn about their new bedtime friend, their CPAP machine.  This first week will really set the tone for your success with your machine.  During this time it is essential for you’re to ask questions and get the help you may need so that you sleep better at night. 

These 5 steps will help you have a great first week on your CPAP and will help you move on to a successful future of restful sleep

1.       Learn what the results of your sleep study were.   You really need to understand why you need the CPAP.  Learn what your test says.  What was your Apnea/Hypopnea index, the number of times you stopped breathing and breathed so shallow your oxygen levels dropped?  Knowing how bad your sleep apnea is will allow you to understand that this machine will help you to feel better and live healthier,   Did you have other issues such a limb movements and teeth grinding, also known as Bruxism?  If you have other issues your doctor may not want to deal with them until after he has dealt with the sleep apnea.  Know that these conditions may still cause you to wake up during the night and might have to be pursued at a later time.  What pressure did they use to correct the breathing issues and what pressure did all snoring go away?  If you understand why the pressure was set at a certain level you might better understand why the machine feels the way it does.

2.       If you are having a mask problem, deal with it as soon as possible.  Most insurance companies will replace a mask during the first 30 days.  If you do not give the company enough notice you may run out of time and have to pay for a new mask.  This is especially true if you develop a pressure mark of any type.  These usually occur on the bridge of the nose.  They mean one of two things, either you have the headgear too tight or that your skin cannot tolerate the pressure of the mask.  There are many masks on the market so if the first one gives you problems there is likely a second style of mask that will work better for you. 

3.       If you cannot sleep with the machine the first night, do not fret.  Many people have this problem.  The sensation of CPAP blowing air in your nose and mouth may take a little getting used to.  Try using it while sitting in the living room watching television.  This will give your mind something to concentrate on, a comfortable place for you to learn to adjust to the air and will make it less threatening then lying in a dark room with nothing to do but stare at the ceiling.  Once you have done that for a few hours then bring it back to the bedroom and try using it at night again.  The second time you should feel more comfortable and be more successful falling asleep with your CPAP.

4.       Find the right humidity for you.  Humidification can help reduce stuffy nose, sinus issues and dry mouth but you have to find the balance between fixing drying problems and getting too much water in your mask and tubing during the night.  Just remember that a dry nose and mouth is much more uncomfortable then a little condensation on your nose.

5.       Talk to someone if you cannot solve a problem.  Three days after you get your new machine the company that set you up should call you to see how you are doing.  Do not hesitate to talk to them.  Tell them the truth.  They may have a solution to your problem.  If they do not have a solution, talk to your doctor.  Sometimes they are able to give you a prescription to help deal with an issue.  If you need to be reinstructed about something to do with the machine.  The company that set you up will be happy to come out and reinstruct you.  That is what they are paid for.  But they do not know what you need if you do not tell them.  Ask the question you never know what solutions will pop up. 

Once you have had your first week of sleep on your CPAP machine you will find that you will start to feel less tired during the day.  You might even find that some of your health issues that brought you to the sleep lab in the first place may be improving.  It might take a little work but in the end the time you spend learning to use your CPAP will be well worth it.