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 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. Here are steps you can take to 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.

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 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 Snoring

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.

Original Source:

http://www.healthbubble.com/partners-snoring-interrupting-sleeping/

Sleep Woes – How to Deal with a Snoring Partner

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take sleep aids

Is It Safe to Take Sleep Aids During Long Haul Flights?

Should you take sleep aids on a flight? According to Aneesa Das, M.D., a sleep medicine specialist at the Ohio State University, you can skip medication if you’re only on a short trip (just stay awake instead), and reserve it for those overnight flights when you’re jumping across multiple time zones. Some pills are stronger than others, and some have side effects that may outweigh the extra sleep. Here’s what to know about three common medications.

Ambien

Ambien—the most powerful option on this list and the only one that requires an Rx—works as asedative-hypnotic medication that slows your brain activity to make you feel very sleepy. Some users experience retroactive amnesia, which means you could wake up mid-flight, have a full conversation with the flight attendant, and have no memory of it when morning comes, Das says. Ambien can also lead to sleepwalking. But it’s not all bad. Zolpidem (the generic name for Ambien) has been shown to fight off jet lag, finds a study published in Aviation, Space, and Environmental Medicine.

Tylenol PM

The over-the-counter medication is easy to pick up at the drugstore. Diphenhydramine, the same antihistamine found in Benadryl, will likely put you to sleep, though you may pay the price once you land. “It makes us feel really groggy when we wake up, and it can make us feel really hungover,” Das says. The antihistamine may also leave you with a dry mouth. Still, Das says it’s okay to take so long as you’ve tolerated it in the past.

Melatonin

The hormone occurs naturally in the body, but taking an extra dose helps induce sleep and adjust your circadian clock. Start taking melatonin a few days before your trip, about four to six hours before your bedtime, so that you’re ready to hit the pillow 30 minutes to an hour earlier than normal, Das says. A review from U.K. researchers found melatonin decreases jet lag if you take it close to your target bedtime at your destination, especially if you’re traveling across five or more time zones. The researchers found doses of .5 and 5 milligrams were equally effective at preventing jet lag, though the larger (maximum) dose will help you fall asleep quicker and sleep better. Another plus? There are no major side effects to worry about. (Note: The FDA does regulate dietary supplements such as melatonin, but these regulations are less strict than those for prescription or over-the-counter medications; check with your doctor for an appropriate recommendation.)

If you decide to take sleep aids, make sure to follow the ground rules. First, give it a test run at home. “You want to know how your body tolerates it before you go,” Das says. Then, once you’re settled into your seat, pass on booze and don’t pop the medicine until the flight attendants have gone over safety instructions.

Original Source:

http://www.cntraveler.com/story/should-you-take-sleeping-pills-on-a-flight

Is It Safe to Take Sleep Aids During Long Haul Flights?

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sleep apnea and depression

The Link Between Sleep Apnea and Depression

More than 25 million people in the United States have sleep apnea, which interrupts a person’s breathing while they sleep.

Sleep apnea has been linked to increase the risk of high blood pressure, heart disease, stroke, and diabetes.

However all the health risk of untreated sleep apnea isn’t all physical. There have also been studies that suggest if sleep apnea isn’t properly treated, it can increase the risk of depression.

In an interview with FOX 17, Dr. Daniel Herrick, a sleep medicine physician with Spectrum Health Medical Group, talked about the connection between sleep apnea and sleep depression.

Symptoms of depression are extremely common in people who have obstructive sleep apnea. One study suggests that as much as 73 percent of people with sleep apnea also suffer with depression.

People who suffer from sleep apnea related depression will have all the symptoms of sleep apnea like snoring, gasping, stopping breathing, and feeling tired or having little energy. However, they’ll also have symptoms that come with depression such as feelings of hopelessness, feeling like a failure, loss of appetite, irritability, restless sleep and excessive sleepiness.

The best way to treat sleep apnea is to talk with a health care provider, and get tested for the appropriate treatments.

Original source:

http://fox17online.com/2016/11/28/connection-between-depression-and-sleep-apnea/

The Link Between Sleep Apnea and Depression

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undiagnosed sleep apnea

The Economic Cost of Undiagnosed Sleep Apnea in the U.S.

Americans with undiagnosed sleep apnea cost the nation almost $150 billion every year in lost productivity, as well as car and workplace accidents, according to a recent study released by the American Academy of Sleep Medicine (AASM).

Obstructive sleep apnea, a sleep-related breathing disorder, is estimated to affect 12% of the U.S. population.

The study found that in addition to the $150 billion annual economic cost, which includes $86.9 billion in lost productivity, $26.2 billion in motor vehicle accidents and $6.5 billion in workplace accidents, the AASM estimates another $30 billion is spent on increased health care and medication for related diseases such as hypertension, heart disease, diabetes and depression, a news release from the organization says.

Conversely, the AASM calculated that treating everyone in the United States who has sleep apnea would lead to an annual $100 billion in savings.

“Patients often report that they feel like a new person after treatment,” says Ronald Chervin, AASM president. “Restoring healthy sleep is essential for optimal health.”

Original Source:

http://bedtimesmagazine.com/2016/11/high-cost-undiagnosed-sleep-apnea/

The Economic Cost of Undiagnosed Sleep Apnea in the U.S.

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cpap adherence

ResMed and Philips Respironics Improve CPAP Adherence with New Technology

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electronics and sleep

Electronics and Sleep – Are Your Tech Habits Ruining Your Sleep?

Even if you don’t think you have a sleep problem, your night-time habits might be reducing your quality of life more than you think, experts say.

Research has shown a clear link between technology use before bed and compromised sleep that affects our health and well being.

While effects can vary from person to person, it may be as subtle as your thinking not being as sharp as it could be, your energy a bit sluggish, your vigilance a bit down, your mood a bit less stable.

Poor sleep has also been linked with an increased risk of developing anxiety, depression, weight gain, reduced immunity, and some studies have found there’s a relationship between sleep deprivation and high blood pressure or heart disease.

How technology use affects sleep

Technology use in the evenings may make it harder to drop off to sleep and can also reduce the quality of sleep and make you feel sleepier the next day.

Using a screen for 1.5 hours or more seems to be when problems start, although not everyone is affected the same way.

The impacts on sleep are related to both the stimulating effects of interacting with a device and the effects of light from the screen.

Passive activities like reading an e-book or watching a movie are thought to be less disruptive than interactive ones like playing a video game, making posts, or messaging.

Reducing the impact of screens on sleep

The Sleep Health Foundation recommends that you follow these steps:

  • Dim the screen on devices as much as possible at night
  • Reverse the setting on e-readers so that the type is white on a black background, rather than the other way round.
  • Consider using a free software program for PCs and laptops called f.lux which decreases the amount of blue light from screens.
  • Try the different apps, screen protectors and in some cases, inbuilt night settings that reduce blue light on phone screens.
  • Try to restrict technology use, especially the most stimulating kind, to earlier in the evening.

Read the full article:

http://www.abc.net.au/news/health/how-technology-use-messes-with-your-sleep/7950336

Electronics and Sleep – Are Your Tech Habits Ruining Your Sleep?

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