solve your sleep problems

Diet and Lifestyle Recommendations to Solve Your Sleep Problems

In case you’re not already familiar with the statistics, roughly one in three Americans aren’t getting enough sleep. Many who are sleep deprived point to common problems as the cause of their insomnia. citing issues such as snoring, nightmares and acid reflux as reasons for their restlessness. But how do you put an end to these seemingly small, yet stifling, sleep problems?

The answer could be your daily diet. “Food provides the nutrients needed for the production of neurotransmitters that regulate sleep,” says Dr. Ana Krieger, director of the Center for Sleep Medicine at NewYork-Presbyterian and Weill-Cornell Medicine.

Listed are the six easy dietary do’s that will help solve your sleep problems:

1. Balance your plate to avoid nightmares.

Consuming a balanced meal of proteins, fats and carbs will help stabilize blood sugar levels ahead of bedtime, says Maya Bach, a licensed dietitian nutritionist, and owner at River North Nutrition in Chicago. This stability will help prevent spikes and crashes in blood sugar that can disrupt your energy levels and mood. A dip in blood sugar at night can cause nightmares and other odd bedtime behavior, like crying out in your sleep.

2. Pair protein with carbs to fall asleep faster.

Proteins like turkey, roasted soybeans and milk are high in levels of an essential amino acid called tryptophan. Tryptophan is a key component of serotonin, a chemical that promotes relaxation when it’s released in the brain.

Pairing proteins high in tryptophan with a starchy carb or whole grain may help prime the body for sleep, Bach says “The surge in your blood sugar after eating carbs stimulates tryptophan’s sleep-inducing properties in the brain,” she says.

3. Curb snoring by staying hydrated.

Snoring affects a whopping 90 million American adults. In some cases, dehydration may be the culprit behind snoring, according to Georgia Giannopoulos, dietitian and manager of Be Healthy, an employee-focused health program at NewYork-Presbyterian Hospital. To help prevent this, she recommends being mindful of your hydration throughout the day (try downloading an app to help). You can also keep a glass of water at your bedside as a reminder to start hydrating when you wake up in the morning.

4. Skip the booze to sleep soundly.

Drinking alcohol may make you feel drowsy at first, but research suggests you may end up with lower quality sleep overall. “In some cultures, alcoholic drinks are commonly used to facilitate sleep,” says Dr. Krieger. “[But] alcohol intake close to bedtime has several downsides; it acts as a muscle relaxant that worsens snoring and may trigger sleep apnea, and also leads to a chemical disruption of sleep.”

5. Eat a light dinner to avoid acid reflux.

Try paring down for your final meal of the day, Bach says. “Consuming less food later in the day may help reduce bloating, discomfort and possible acid reflux some of us experience when we consume too much food at one meal,” she says. Avoid spicy, acidic foods and instead opt for low-acidic foods before bedtime, like lean proteins such as baked chicken and poached fish, and green veggies like broccoli and asparagus.

6. Keep a food diary to find hidden offenders.

Because not all bellies are created equal — what works for the majority may not work for you — tracking what you eat could solve your food/sleep related mysteries. “If someone has a pattern of difficulty sleeping, keeping a food and sleep diary may be beneficial in helping spot if certain foods are affecting sleep,” Giannopoulos says. Hint: This includes caffeine!

Original Source:

http://www.huffingtonpost.com/entry/hydrate-to-prevent-snoring-and-5-other-ways-foods-can-solve-your-sleep-problems_us_58796042e4b09281d0eaff99

Diet and Lifestyle Recommendations to Solve Your Sleep Problems

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resmed new record

ResMed New Record: One Billion Nights of Sleep Data Monitored

ResMed new record in digital connected care: One billion nights of sleep data have been downloaded using ResMed’s remote patient monitoring platform, AirView.

“One billion isn’t just a big number,” says Atul Malhotra, MD, chief of the Division of Pulmonary and Critical Care Medicine and director of Sleep Medicine at UC San Diego Health, in a release. “It’s a major milestone that holds great promise for future research and the treatment of sleep apnea and other respiratory conditions through connected health tools.”

“We are about to enter a new phase of sleep research and sleep understanding,” says Malhotra, also immediate past president of the American Thoracic Society, “using big data to improve patients’ well-being.”

Mick Farrell, ResMed CEO, says, “This unprecedented amount of data enables predictive analytics to help physicians and providers better manage patients’ sleep apnea and COPD therapy, and ultimately improve their overall health. Reaching one billion nights is about more than just big data; it’s a testament to how the adoption and meaningful use of technology benefits patients, physicians, and providers everywhere, and we couldn’t be more pleased to start 2017 with this exciting news—this is just the beginning!”

More than 3 million patients being monitored by AirView, more than 200,000 diagnostic tests processed in ResMed’s cloud, and more than 1,000 patients per day signing up for myAir to track their own therapy use on ResMed Air10 devices.

Sleep centers are also excited about ResMed’s milestone and the general advancement of remote monitoring.

Original Source:

http://www.sleepreviewmag.com/2017/01/resmed-reaches-one-billionth-night-sleep-monitored/

ResMed New Record: One Billion Nights of Sleep Data Monitored

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sleep calculator

The ‘Lost Sleep Calculator’ Reveals How Sleep Deprived You Are

Think you’re getting  enough sleep? You might want to think again because this test will make you realize how much sleep you’re actually missing.

The new tool, The Lost Sleep Calculator will reveal your sleep loss to show your weekly, monthly, yearly and even lifetime deprivation, as well as what else you could have done in that time.

The tool also reveals how many hours people have been kept awake thinking about various things, such as food, work and sex.

Visitors to the site are asked to input their age and how many hours of sleep they got during the night before.

 


The team at the interior brand Hillarys.co.uk are behind the Lost Sleep Calculator.

A spokesperson for the site who created the tool said: ‘Many of us get into that competitive tiredness debate, where we feel like we are far more tired than our partner or peers and are far more stressed.

‘It’s commonplace to complain of feeling like a zombie, but are we really as sleep deprived as we think?’

Original Source:

http://www.dailymail.co.uk/femail/article-4105982/How-sleep-deprived-Fascinating-new-tool-reveals-just-tired-really-prepare-shocked.html

The ‘Lost Sleep Calculator’ Reveals How Sleep Deprived You Are

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sleeping with pets

Can Sleeping with Pets Improve Quality of Sleep?

Can sleeping with pets help you get a better night’s rest? Singular Sleep, a national sleep medicine practice, attempts to uncover the answer.

“There have been some small studies in the past that looked at this issue, but nothing on this scale,” says Joseph Krainin, MD, Singular Sleep’s founder and a board-certified sleep medicine physician, in a release. “Anecdotally, I had noticed that a large percentage of my patients admitted to having pets in the bedroom. Consequently, it became something that I asked about routinely during evaluations.”

According to Krainin, the new survey was inspired by a 2015 Mayo Clinic study. Using social media, Singular Sleep conducted an extensive campaign to recruit participants, and received more than 1,000 survey responses from around the globe. The survey included more questions than the Mayo Clinic study and led to several interesting new findings, including:

  • 87.5% of respondents who had pets in the bedroom allowed their pets to sleep in bed with them.
  • Almost 60% reported that their pets either had no effect or beneficial effects on their sleep, a significantly higher percentage than the prior study.
  • About a quarter of those surveyed (24.1%) reported worse sleep due to pets.
  • 16.7% were unsure whether pets affected their sleep.
  • 71.6% more people with bed partners reported worse sleep with pets in the bed than those without bed partners.
  • 32% more people without bed partners reported better sleep with pets in the bed than those without bed partners.

“For those without a steady bed partner, our results suggest that pets may provide a comforting effect,” Krainin notes. “I used to get exasperated trying to convince insomniacs to remove their pets from the bedroom. But with this new data, I’m going to, as they say, let sleeping dogs lie.”

Original Source:

http://www.sleepreviewmag.com/2016/12/study-yields-surprising-results-pets-affect-sleep-quality/

Can Sleeping with Pets Improve Quality of Sleep?

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snoring partner

Sleep Woes – How to Cope and Deal with a Snoring Partner

Snoring is one of the most common complaints we hear from spouses and partners that live together. It can cause sleep problems not only for snorers, but for everyone around them as well. Fortunately, snoring is not a hopeless case.

Before we talk about ways to cope and deal with a snoring partner, we must first acknowledge that snoring is often an indication of sleep apnea. This life-threatening condition is associated with a snoring pattern that includes moments where breathing and snoring stop until the sleeper is jolted back to semi-wakefulness and the pattern starts again.  If your partner is a snorer, direct them to our Sleep Health Assessment so that they can understand their sleep disorder risk level and get help.

Here are steps you can take to cope with and handle a snoring partner:

1. Make Sure You Are Sleeping On A High Quality Mattress

You may be surprised to know that sleeping on a low quality mattress can actually be the cause of your partner’s snoring! If your mattress is old and sags in the middle, this will affect the position of your partner’s neck when they are asleep, blocking their airway in the throat. Once you’ve got a nice, high quality mattress, remember to raise your bed up by about four inches. Doing this will help keep throat tissues and the tongue from plugging up your partner’s airway, greatly reducing the chances of them snoring throughout the night.  This is one way to cope with a snoring partner.

2. A Weighty Issue

Unfortunately, snoring tends to be more prevalent in those who are overweight as they tend to have bulky throat tissue. If your snoring partner is above their ideal weight, this could be one of the reasons they are keeping you up at night. The good news, however, is that this is completely reversible. Encourage your snoring partner to adopt a healthy eating and exercise plan in order to shed the excess kilos.

3. Stay Away From The Booze

Do you ever notice that your partner’s snoring gets even worse after a night out to the bar? This is because alcohol relaxes the muscles around the throat, making everything, well, floppier. The floppier muscles are around the airway, the greater the constriction for air to flow through. Avoiding alcohol in the evening or prior to bedtime can often lead to a much more peaceful night’s sleep for both you and your partner.

4. Where There Is Smoke, There Is a Snoring Partner

Smoking can cause or worsen a bad case of snoring. Cigarette smoke has the ability to swells the mucous membranes of the throat. In addition to this, it limits your oxygen intake to the lungs. If that is not bad enough, smoking can also cause blockages to form in the nose and throat. All of these are factors that can lead directly to snoring. If your partner is a smoker, encourage them to quit the habit, or purchase them nicotine patches as an alternative to smoking cigarettes.

5. Stay Well Hydrated

Many people are unaware to the fact that being dehydrated can actually cause one to snore at night. Secretions in your nose and soft palate become stickier when you’re dehydrated, which can directly cause a person to snore more. Healthy women should guzzle down about 2.5 litres of total water (both from all drinks and food) a day; whilst men require about 4 litres of water a day.

Sleep Woes – How to Cope and Deal with a Snoring Partner

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