10 Tips to Better Sleep

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10 Tips to Better Sleep

Healthy sleep habits can make a big difference in your quality of life. Better Sleep helps to strengthen your immune system. But sleep can be elusive, especially during COVID-19 (Coronasomnia).

Here are 10 tips for getting a better night’s sleep.

Try to keep the following sleep practices on a consistent basis:

  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends.This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night. This is also important for kids during the pandemic upheaval.
  2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
  3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
  4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
  5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 66 and 69 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
  6. Sleep on a comfortable mattress and  Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
  7. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
  8. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
  9. If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
  10. If you’re still having trouble sleeping,  you may benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.

If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to call one of our sleep medicine specialists here at Comprehensive Sleep Care Center. It could be a more serious sleep disorder like sleep apnea or chronic insomnia.

 

 

 

 

Safer Sleep Apnea Treatment During COVID-19

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A Safer Sleep Apnea Treatment During COVID-19

CPAP Alternative – Oral Appliance Therapy

 

CPAP Alternative

Over the years, we have heard it time and time again: I hate my CPAP, I’ve tried, but I really can’t tolerate it. I feel claustrophobic with the mask… isn’t there a CPAP alternative? Yes, there is! You can say Bye Bye CPAP and treat your sleep apnea and snoring without a mask with Oral Appliance Therapy (OAT). Oral Appliance is also a safe and CPAP alternative treatment option during these times of COVID 19

Position Statement

The American Academy of Sleep Medicine (AASM) recommends oral appliance therapy as a first-line treatment for mild to moderate obstructive sleep apnea, or in cases where patients are unable to tolerate CPAP therapy. In addition, the American Academy of Dental Sleep Medicine (AADSM) states that oral appliance therapy (OAT) should be prescribed as a first-line therapy for the treatment of obstructive sleep apnea (OSA) during the COVID-19 pandemic.

CPAP Non-Compliance

It is estimated that 30-50 percent of CPAP users don’t like their treatment; another survey discovered that about half of patients stop using CPAP within 1-3 weeks. Luckily, there is a better way to treat sleep apnea without a bulky CPAP or surgery.

A Better Treatment Option

Over 300,000 patients world-wide have found successful treatment with Oral Appliance Therapy (OAT), a custom-made oral device for the treatment of mild to moderate obstructive sleep apnea (OSA). Oral Appliance Therapy has been shown to be highly effective in treating sleep apnea and snoring. In fact, 91% of patients reported improvement in sleep quality while wearing it.

CPAP Alternative for Sleep Apnea

What is Oral Appliance Therapy?

Oral Appliance Therapy (OAT) is a no-mask CPAP alternative treatment for mild to moderate obstructive sleep apnea and snoring. It is similar in appearance to a retainer. The Oral appliance is custom fit by a qualified dentist. It works by holding the jaw slightly forward. This keeps the tongue and soft tissues from collapsing and blocking your airflow/breathing during sleep.

Obstructive Sleep Apnea

Millions suffer from the effects of snoring and obstructive sleep apnea (OSA), yet few are aware of the potential health hazards.

The warning signs of OSA include

  • Frequent and loud snoring
  • Daytime sleepiness
  • Waking during the night gasping for breath
  • Morning Headaches
  • Grinding Teeth

Obstructive sleep apnea can lead to the following health issues:

  • High blood pressure
  • Heart disease – including sudden cardiac death
  • Stroke
  • Type-2 Diabetes
  • Weight Gain
  • Greater risk of car accidents due to drowsiness
  • Depression/anxiety
  • Decreased Sex Drive

Pretty serious stuff if left untreated.

Treating snoring or obstructive sleep apnea with oral appliance therapy can help you feel like a new person. You will find that your symptoms, and your quality of life, can improve dramatically when you remain committed to your treatment and use it nightly.

Benefits of Oral Appliance Therapy

  • No mask or machine needed
  • Comfortable & easy to wear
  • Easy to disinfect and clean
  • Discreet & silent
  • Portable and easy for travel
  • No electricity needed
  • Allows for talking and drinking
  • Less issues for claustrophobic patients
  • Most patients see improvement in the first few nights
  • Better compliance rates compared to CPAP
  • Less cumbersome & more attractive compared to a CPAP
  • Significantly improves sleep apnea symptoms, i.e. oxygen saturation and daytime sleepiness

 OAT may be the perfect CPAP alternative solution for ending snoring, treating Sleep Apnea, and improving your sleep quality. It is an ideal treatment for patients who have been diagnosed with mild to moderate obstructive sleep apnea or for those who have severe OSA yet are unable or unwilling to tolerate CPAP therapy and/or surgery.

Comprehensive Sleep Care Center

We have the area’s top sleep medicine specialists with 9 convenient locations in Alexandria, Arlington, Bethesda, Chantilly, Dumfries, Germantown, Lansdowne, Manassas, and Woodbridge.

We are the only sleep center in the Washington, DC Metro area to provide on-site oral appliance therapy with our own team of dentists experienced in treating sleep apnea. Because OSA is a medical condition, the claim is filed through your medical insurance provider. Most medical insurances cover the cost (after your deductible or co-insurance is met). We offer no-interest flexible payment plans for patients with higher deductibles.

If you are interested in learning more about Oral Appliance Therapy, visit our website today. You can also email our Patient Care Coordinator, Marvin, at [email protected]. Call today to find a better and safer CPAP alternative treatment!

Sleep Study FAQ

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SLEEP STUDY FAQ (ANSWERED BY A REGISTERED POLYSOMNOGRAPHIC TECHNOLOGIST)

By Amanda Jones RPSGT

If you have questions about undergoing a sleep study, you’re not alone. Here are some FAQ that I get asked while working at Comprehensive Sleep Care Center as a Sleep Technologist. They may be able to help you understand the process and put you more at ease.

A sleep study, known as a polysomnogram, is an overnight test done in a sleep lab. Prior to the study, a sleep technologist will place sensors on your scalp, face, chest and legs. These sensors will record brainwave activity (to assess sleep stage), eye movements, muscle activity, heart rhythm, body movements, nasal/oral airflow, respiratory effort and oxygenation. In addition, your body position will be observed on video camera. All this information will better assist your sleep physician in determining the cause of any sleep related problems.

Sleep Study FAQ

Q: WHY DO I NEED A SLEEP STUDY?

A: Sleep studies help doctors diagnose sleep disorders such as sleep apnea, periodic limb movement disorder, narcolepsy, restless legs syndrome, insomnia, and nighttime behaviors like sleepwalking and REM sleep behavior disorder.

Q: CAN MY SPOUSE OR SIGNIFICANT OTHER STAY WITH ME ON THE NIGHT OF MY STUDY?

A: Significant others may have helpful insight during the evaluation stage, but they are not usually permitted to stay with you on the night of your study. IF there is a reason they need to stay, please discuss it with your doctor during your consult.

Q: WHAT IF I CAN’T SLEEP?

A: Don’t stress, we don’t expect you to sleep as well as you would at home, and we take that into account. Nearly everyone can fall asleep during an in-lab study. In most cases, you do not need a full 6 hours of sleep for the doctor to make a diagnosis. There are several things you can do to help you sleep the night of your study. First consider waking a little earlier than usual on the day of your study. Do not take naps during the day. Avoid the consumption of all caffeine—skipping coffee, tea, soda pop, chocolate, energy drinks, and other caffeinated products.

Q: CAN I BRING MY OWN PILLOW?

A: Of course! We want you to be as comfortable as possible so you can sleep. Our sleep labs use My Pillows on each bed (one soft and one firm).  However, most people prefer their own pillow. In fact, if you have a special blanket or throw you sleep with, bring that as well! The more comfortable you feel the better you will sleep.

Q: WHAT ABOUT ALL THE WIRES? WILL THEY STAY ON ALL NIGHT?

A: After you arrive at the sleep center a technician will apply small sensors to your head and body with adhesive. The wires connecting the sensors to a headbox are usually gathered to the side with plenty of slack so you can move around during sleep. Elastic belts will be wrapped around your chest and abdomen to measure breathing. A clip will be placed on your finger or (in some cases your earlobe) to monitor oxygen levels in your bloodstream. Most people get used to it all very quickly. Everything is attached using medical tape and/or paste. The wires are attached to stay on all night. If anything does come loose the tech will enter the room to re-attach them during the night. We attempt to do this without waking the patient if possible. The sensors are attached to your body in a manner like electrocardiogram (EKG) electrodes and are not painful. In rare instances, some people with sensitive skin develop local irritation at the electrode sites. If you have experienced skin irritation due to EKG testing in the past, or have an adhesive allergy please notify the Sleep Center and the technologist prior to the study.

 Q: CAN I SLEEP ON MY SIDE? WHAT IF I MOVE AROUND IN MY SLEEP?

A: We want you to sleep in your natural position. Many people roll over and change positions multiple times during the night. While sleep apnea is more prevalent when sleeping on your back, the Technician may ask you to try sleeping on your back for a portion of the test. This allows us to check your breathing in multiple positions. IF you’re unable to, don’t worry! It may be very difficult to sleep on your stomach so the technician may ask you to use a pillow to keep you from rolling all the way onto your stomach.

Q: DURING MY SLEEP STUDY, WHAT IF I HAVE TO USE THE RESTROOM?

A: If you need to get up during your sleep study just notify your sleep technologist (by calling out or sitting up in the bed) and let them know that you need to use the restroom. They will unhook one or two central connections, which will enable you to get up and walk to the bathroom. The headbox even has a strap you can carry over your shoulder or around your neck. (The headbox is the device that all your wires connect into)

Q: MAY I SLEEP NAKED?

A: No. As a courtesy to our sleep techs we request that you sleep in pajamas or a t-shirt and shorts.

Q: HOW LONG IS THE SLEEP STUDY? WHAT IF I WAKE UP EARLY? CAN I SLEEP IN?

A: The wake-up time is 5 am, and unfortunately, we cannot allow patients to sleep in. Insurance requires a minimum of 6 hours of recording, and as long as we have reached that, you are free to leave before 5 am (some restrictions may apply depending on if the patient took a sleeping medication). Many people ask why they must get up so early. Our Sleep Technicians need to ensure all patients are up and checked out so they can upload all the data to be read and get home so they too can get some sleep.

Q: HOW HARD IS THE PASTE TO GET OUT OF MY HAIR?

A: The paste is water soluble! You can use a hairbrush, but some paste will remain. The best thing to do is wash your hair with very warm water. We recommend using conditioner first to loosen up the paste and then washing your hair. Rubbing alcohol is also an effective, quick way to remove paste but can be rough on the scalp. Also, Micellar water can be effective and less harsh.

Q: CAN THEY TELL ME THE RESULTS OF MY SLEEP STUDY IN THE MORNING?

A: Unfortunately, no. The sleep technologist is collecting data that will be interpreted by your sleep medicine physician. You will receive your results at your follow-up visit.

Whether you were a little nervous about your upcoming sleep study, or just curious about the process, we hope this cleared up a few questions and put your mind at ease! Remember, your Comprehensive Sleep Care Center sleep technologist is not only there to gather information, but they are there to make the process as comfortable as possible! We look forward to seeing you soon!