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

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. 

Spring is a time for rain, plants, and the happiness of longer days.  It is also the time of year where we spring the clock ahead one hour; thereby changing the time we get up and go to bed.  Although the clock on the nightstand may say it is an hour later, our bodies do not change quite so easily.  Every year many people suffer from insomnia due to the inability to adapt to this change.  There are some steps you can take to help make the adjustment go a little more smoothly for yourself and your family.

The first step you should take is to go to bed at the same time.  That means the time on the clock.  If you go to bed at 10 p.m. then you should continue to do so.  Although you may not be tired you should continue to keep the same routine.  For example at 9:30 read for 15 minutes. At 9:45 wash up and brush your teeth, at 9:55 get on your pajamas and prep your bed and at 10:00 go to bed.  By keeping the same routine you tell your body this is bed time and that your brain needs to slow down.  This does not mean you will not have difficulty.   If you find that after 20 minutes you cannot go to sleep you should get up and do a quiet activity for a little while, then try again.  Remember that you do not want to be exposed to bright light during that activity because it stimulates the brain telling your body it’s daytime and that you should be awake.

The day of the change and the next few days it might benefit you to do a little more strenuous activity as this might help make you feel more fatigue, which will help you initiate sleep.  Go outside and play catch with the kids or do some extra gardening.  If the weather does not permit outdoor activities then go to the mall for a nice long walk. 

Keep in mind that it stays light later and you will need to keep the light out of the bedroom.  This is an excellent time to wash the curtains and change them out if they are not the type that block light.  This is especially true with the children’s room as they tend to go to bed earlier.  Our brains work on a rhythm, and light helps to stimulate the brain to say it is time to be awake.  At night we need the darkness to help us to go to sleep. 

The last thing is to make sure you get a good dose of sunlight in the morning.  Remember your brain is stimulated by light.  The florescent lights in the office and classroom are not the same as sunlight.  A minimum of 20 minutes of sunlight tells your brain this is time to be awake.  So as important as it is to keep your routine for going to bed it is just as important to not sleep in the next day and to go out for a little walk to get your brain going.  The mixture of the light, exercise, and adjusting your wakeup time will help you to adjust faster to the change in time.

Our body’s internal clock does not know that it is daylight savings time but with a little effort we can shift our rhythms so we can enjoy the extra time we have during the longer summer days. 

This is a high honor for us.  We try to help others and I am very appreciative to Dana for concidering our blog.

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CPAP therapy is considered the gold standard for treating sleep apnea.  It is a machine that uses a mask of some type to deliver   a specific pressure of air to help keep the airway open.  The problem with CPAP therapy is that it does take getting used to in order to be successful in using it nightly.  There are some very specific reasons that people fail to be able to adjust to it and there a definitely ways to overcome these obstacles to be successful and feel better.

1. There is a lack of communication.  Many patients are afraid they are disturbing someone if they call when they are having issues with their CPAP.  The truth is that if you want to be successful using your machine you need to communicate your issues with a professional.  Depending on who you are working with you should call your doctor, the company that set up the machine or the sleep lab who performed your study.  There can be many issues but if no one knows you are having problems then the problem can not be fixed.
2. You have the wrong mask.  If you had a sleep study where they fit you with a mask you must remember that you were only there for a short time.  A mask might seem right during the study but may not fit as well at home.  You may also find that although the mask is good the first couple of night after wearing it for a week it may not be as comfortable.  In most cases insurance will pay for a change of mask during the first 2-4 weeks after your machine is delivered.  This may not be true for those who have an HMO where the insurance company may dictate which mask you are given.  In those cases it may benefit you to purchase a mask that might fit you better.  It may cost you but it will be worth it in the end.  Also those who have sensitive spots from the mask may benefit from having two masks to rotate through to change the pressure point.
3. You do not use the humidifier.  Many patients think that the humidifier is an optional piece of equipment but it is not.  It is essential that you use the humidifier and that you set it to the appropriate setting.  In the winter you will need more humidification then during the summer due to the air being dryer.  If you do not get enough humidity you will find your mouth, nose and sinuses will get sore, swollen.  You may also find that you will develop a stuffy nose due to the welling of the nasal tissue and the increase of mucus being secreted to deal with it.
4. The pressure is too high or too low.  The goal of the sleep lab is to find the lowest pressure needed to eliminate most of your respiratory events.  However, just because they achieved a final pressure does not mean that it is the best pressure for you.  Remember you are only in the sleep lab for one night and it is not the optimal sleep conditions.  You are wearing wires, sleeping in a strange bed and it is usually the first time you have ever tried on a CPAP mask.  The pressure achieved may be a little high or a little low.  It may be that you need a higher pressure then you can handle.  No matter what the issue there are certain procedures that must be followed before lowering the pressure.  You will probably be asked to try a different mask.  This is to see if the issue is not pressure but comfort.  You may then have to see the sleep specialist before he is willing to turn you pressure down.  This is because he is ultimately responsible for making sure your care is the best you can receive. 
5. You did not give yourself enough time.   This is long term therapy.  That means you will be using this equipment for a long time.  So give yourself a little time to get used to it.  For the first few days if you feel uncomfortable wearing it at night.  Put it on while you are sitting in your recliner in the living room.  Wear it for about an hour.  Get used to it.  Then increase your time wearing it.  Usually be the end of the first one or two weeks you should be ready to sleep with it. 

CPAP therapy is an important part of keeping you healthy if you have sleep apnea.  Giving up before you give the therapy some time will do nothing to improve your health and in the long run can have very serious consequences.  Remember your doctor and the people who have worked with you want you to be successful.    

It is a new year and with it people are making all resolutions to improve their health and daily life.  This may be the one aspect of a healthy lifestyle that is overlooked.  There is new research every day that shows how sleep affects your health.  It is also known that sleep deprivation can contribute to weight gain, diabetes, high blood pressure, memory loss and increase in pain. 
When you are looking to change your sleep habits there are usually two things that we look at.  The durations of sleep and our bedtime routine to help shorten the time it takes to fall asleep.  Depending on what issues you have the solutions are fairly similar. 

Normal sleep length is anywhere from 6-8 hours. It depends on your age and your specific body needs.  If you have a teen or child who also needs help with sleep they will need more sleep teens need anywhere between 8-9 hours of sleep and children will need more and regular naps.

Creating a strong sleep routine is the best step to help you fall asleep quickly.  There are a few steps to creating a strong sleep routine:

• Choose a constant bedtime; Your body does not know the difference between weekdays and weekends and so the time you go to bed and get up should be about the same every day.  This does not mean you can not go out and part on Friday night or sleep in on Sunday morning but you do need to be aware that there may be difficulties in going to sleep or getting up the next day.

• Create a comfortable sleep environment; Your bedroom should be a place where you sleep and be intimate and should not be used for work or studying for school.  There should be little clutter as that can distract you or add stress when you are trying to relax and go to sleep.
• Do a quiet activity 20-40 minutes; Reading, praying or meditating are excellent quiet activities to do before you go to sleep.  Activities like watching television and working on your computer are not relaxing activities because the lights and the activity are stimulating and although you are not moving you mind is.
• Exercise in the morning; a little activity first thing in the morning will help to get your body and your mind going.  This helps to keep your body’s internal clock or circadian rhythm on the 24 hours cycle you want it.
  

Sleep is one of the easiest changes you can make that can have a profound affect on your health.  A good night’s sleep of 6-8 hours every night will help you feel better, stay healthier, increase your memory and may even help you to lose weight.