What is a CPAP and why do you need one?

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What is a CPAP and why do you need one?

U.S. President Joe Biden has begun using a continuous positive airway pressure machine, or CPAP, to treat his sleep apnea and improve his sleep quality White House officials said on Wednesday.
So, what exactly is a CPAP?

A CPAP (Continuous Positive Airway Pressure) machine is a medical device used primarily to treat sleep apnea. Sleep apnea is a sleep disorder characterized by repeated pauses in breathing or shallow breaths during sleep. These pauses in breathing can disrupt sleep and lead to other health issues.

 

How does a CPAP work?

The CPAP machine works by delivering a constant flow of air pressure to the person’s airways through a mask worn over the nose or both the nose and mouth. The increased air pressure helps to keep the airways open, preventing them from collapsing or becoming blocked during sleep. By maintaining open airways, the CPAP machine ensures a continuous and uninterrupted flow of oxygen, allowing the person to breathe normally while asleep.

Obstructive Sleep Apnea

Who needs a CPAP?

The primary purpose of CPAP therapy is to alleviate the symptoms of sleep apnea, which include excessive snoring, daytime fatigue, morning headaches, and poor concentration. It can also help reduce the risk of associated health problems such as cardiovascular diseases, high blood pressure, and diabetes. CPAP therapy is usually prescribed after a sleep study or a diagnosis of sleep apnea by a medical professional.

It is important to note that CPAP machines are prescribed and monitored by healthcare professionals. They can provide different settings and pressures tailored to individual needs. Regular usage of the CPAP machine during sleep is essential to get its full benefits and improve overall sleep quality and health.

If you think you might be suffering from sleep apnea, our sleep medicine specialists at Comprehensive Sleep Care Center are here to help. We have ten convenient locations in Alexandria, Arlington, Bethesda, Chantilly, Dumfries, Germantown, Fredericksburg, Lansdowne, Manassas, and Woodbridge. Visit out website or give us a call at 703-729-3420 for more information on sleep apnea and its various treatment options.

Drowsy driving – Do you know the dangers?

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Drowsy driving – Do you know the dangers?

Drowsy driving can be just as dangerous as driving under the influence. It is the dangerous combination of driving when sleepy. This usually happens when a driver has not slept enough, but it can also happen because of untreated sleep disorders like Sleep Apnea. People with undiagnosed or untreated sleep disorders are 7 times more likely to fall asleep at the wheel. Prescription and over-the-counter medications can also cause drowsiness, and alcohol can interact with sleepiness to increase both impairment and drowsiness.

Nearly 30 percent of American drivers have admitted to falling asleep at the wheel, according to a recent National Sleep Foundation poll, and more than half said they have driven while drowsy.

Maybe it has happened to you. You end up at your destination and don’t even remember much of the drive. You jerk awake when you hear the rumble strips and realize the vehicle was drifting toward the shoulder. Drowsy driving is impaired driving. It affects your ability to drive safely, even if you do not fall asleep at the wheel.

Drowsy driving can:

  • Slow down your reaction time
  • Decrease awareness
  • Impair judgment
  • Decrease eye hand coordination
  • Increase your risk of crashing

Whenever you are getting ready to drive, ask yourself, “Am I alert enough to operate a 3,000-pound moving machine on public roads?”

Drowsy Driving = Impaired Driving

Being awake for 17- 19 hours is comparable to having a blood alcohol content of 0.05%. After longer periods without sleep, performance reached levels equivalent to a BAC of 0.1%.

Who is most at risk?

  • Young people, especially males under age 26
  • Shift workers and people with long work hours
  • Commercial and long-haul drivers
  • People with undiagnosed or untreated sleep disorders
  • Business travelers who spend many hours driving or may be jet lagged

Just like drunk, drugged, and distracted driving, drowsy driving is a real public health issue. According to the AAA Foundation for Traffic Safety, drowsy driving has caused thousands of car crashes each year killing an estimated 6,400 people in the U.S. alone. The National Highway Traffic Safety Administration reports an estimated 100,000 crashes each year are caused primarily by drowsy driving, resulting in more than 71,000 injuries and $12.5 million in damages.

8 Drowsy Driving Warning Signs to Watch for:

  1. Finding it hard to focus on the road, frequent blinking, or heavy eyelids
  2. Starting to daydream, wandering eyes, and having disconnected thoughts
  3. Having trouble remembering the last few miles you’ve driven
  4. Missing an exit or ignoring traffic signs
  5. Yawning repeatedly or rubbing your eyes
  6. Finding it hard to keep your head up or nodding off
  7. Drifting from your lane or hitting a shoulder rumble strip
  8. Restlessness, irritability, and aggressiveness including tailgating

If you notice these warning signs for drowsy driving, pull over to a safe place and get some rest.  Get out and stretch your legs or drink a caffeinated beverage. Simply turning up the radio or opening a window are not effective ways to keep you alert. Resume driving once you feel more alert and refreshed.

 Be Proactive

 Falling asleep at the wheel is preventable! Here are some things you can do before hitting the road:

  • Plan your long trips with a companion.
  • Schedule regular stops for your trip, every 100 miles or two hours.
  • Avoid alcohol and be aware of any medications that may cause drowsiness.

 Get the sleep you need to be alert and refreshed when you drive

 Consult one of our sleep medicine specialists here at Comprehensive Sleep Care Center if you are experiencing frequent daytime sleepiness or often have difficulty staying awake while driving.  Call our office and make an appointment with one of our sleep medicine professionals. Let us help you to Say Hello to Sleep Again.

Comprehensive Sleep Care Center has 10 locations in Virginia and Maryland (Alexandria, Arlington, Bethesda, Chantilly, Dumfries, Fredericksburg, Germantown, Lansdowne, Manassas, Woodbridge).

 

 

 

 

Can a Dirty CPAP Make You Sick?

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Can a Dirty CPAP Make You Sick?

Why keeping your CPAP clean is important

Do CPAP machines really get dirty? Yes! A dirty CPAP machine can harbor germs and make you sick if they are not cleaned regularly.

Over time, bacteria and oils on a dirty mask may give you a rash or infection on the skin. If the water tank is not cleaned regularly there is the potential for bacteria or mold to grow.

If you are frequently sick or experience any of the following symptoms a dirty CPAP machine could be the problem.

  • Congestion
  • Runny nose
  • Sinus infections
  • Sneezing
  • Sore throat
  • Skin irritation
  • Airway/lung irritation
  • Respiratory infection

Regularly cleaning your CPAP (Continuous Positive Airway Pressure) machine is essential for several reasons:

  1. Hygiene: Cleaning your CPAP machine helps maintain good hygiene by removing bacteria, mold, and other potential contaminants. The warm and moist environment inside the CPAP machine provides an ideal breeding ground for these microorganisms, which can lead to respiratory infections and other health issues if inhaled.
  2. Preventing Allergies: Dust, pollen, and other allergens can accumulate in the CPAP machine over time. If not cleaned regularly, these particles can be released into the air you breathe, potentially triggering allergies and exacerbating respiratory conditions such as asthma.
  3. Prolonging Machine Lifespan: Proper maintenance and cleaning can help extend the lifespan of your CPAP machine. Dust and dirt buildup can cause clogs and reduce the effectiveness of the machine. Regular cleaning ensures that the components function optimally and reduces the risk of mechanical failures.
  4. Maintaining Efficacy: A clean CPAP machine delivers the prescribed air pressure effectively. If the mask, tubing, or filters are dirty, the airflow may be obstructed, reducing the therapeutic benefits of CPAP therapy. Cleaning the machine regularly helps maintain consistent and adequate air pressure, ensuring optimal treatment for sleep apnea or other respiratory conditions.

Remember a dirty CPAP can make you sick. So, with regular care, maintenance, and cleaning your CPAP will provide a more pleasant sleep experience and help you breathe easier.

Check out our CPAP Cleaning Instructions Here.

6 Reasons Oral Appliance Therapy is a Great CPAP Alternative

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6 Reasons why Oral Appliance Therapy is a Great CPAP Alternative

Oral appliance therapy and continuous positive airway pressure (CPAP) therapy are both effective treatment options for sleep apnea, but they have different advantages and considerations. The choice between the two depends on various factors, including the severity of sleep apnea, patient preferences, and individual circumstances. Here are 6 reasons why oral appliance therapy is a great CPAP alternative.

Advantages of Oral Appliance vs CPAP

Comfortable and Easy to use:

Most people find oral appliances more comfortable and easier to adapt to than CPAP machines. Oral appliances are custom-made devices that fit in the mouth and resemble a mouth guard or retainer. They work by repositioning the jaw and tongue in a forward position to help keep the airway open during sleep. Patients find them less intrusive and disruptive to their sleep.

Portable:

Oral appliances are compact and portable, making them convenient for travel. They do not require electricity.

Reduced Side Effects:

CPAP therapy can cause side effects such as dry mouth, nasal congestion, skin irritation, or feelings of claustrophobia from wearing a mask.

Compliance:

Some individuals struggle with using their CPAP all night and tend to remove it after a few hours. Oral appliance therapy is be a better fit for individuals who are non-compliant with CPAP or unable to tolerate it consistently.

Mild to Moderate Sleep Apnea:

Oral appliances are recommended as a first-line treatment for mild to moderate cases of sleep apnea. They can effectively treat these cases without the need for more invasive interventions.

Co-Treatment Option:

As an adjunct treatment along with CPAP for those individuals with severe OSA and high-pressure machines. This co-treatment can allow pressures to be reduced making CPAP more comfortable and the patient more compliant with treatment.

Insurance Coverage:

Oral appliance therapy is considered durable medical equipment (DME). Comprehensive Sleep Care Center offers in-house sleep dentists that will digitally scan and fit patients with their devices. This process is billed under a patient’s medical insurance and is usually covered (minus deductible and co-pays) versus a dental office where patients may be billed thousands of dollars out of pocket.

Oral appliance therapy is a good CPAP alternative treatment option for those patients that are resistant to CPAP therapy allowing them to get the needed treatment for their obstructive sleep apnea.

If you are experiencing sleep problems visit one of our sleep medicine providers at Comprehensive Sleep Care Center. Our doctors treat over 80 types of sleep disorders such as Sleep Apnea, Insomnia, and Narcolepsy. Give us a call and Say Hello to Sleep Again…

8 Tips to Improve Your Sleep

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8 Tips to Improve Your Sleep

Research suggests that 40% of the adult population does not get the recommended 7-8 hours of quality sleep each night. So what can you do to improve your sleep?

Healthy sleep habits can make a big difference in your quality of life. Getting the recommended amount of sleep on a regular basis is linked with better health, including improved attention and memory, the ability to control emotions, your overall quality of life, and mental and physical health.

Adults that regularly get less than seven hours of sleep a night have been linked with poor health, including weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and depression.

Almost all of us could use a better night’s sleep. Yet improving your sleep can seem like a daunting, complicated, and even impossible task. Luckily, there are a few basic, easy to follow tips that can help to improve sleep.

HERE ARE 8 TIPS TO IMPROVE YOUR SLEEP:

  1. Turn off the tech. The blue light emitted from screens wakes you up and turning on night mode doesn’t solve the problem. Watching shows or reading articles stimulates the brain and makes it harder to fall asleep. Try reading a familiar book instead.

 

  1. Keep a consistent sleep schedule. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.

 

  1. Practice a relaxing bedtime ritual. A relaxing wind down routine 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.

 

  1. Exercise daily. Exercise and sleep are both part of a healthy lifestyle. But exercise can interfere with a good night’s rest if it’s done too close to bedtime. Avoid exercise at least 3 hours before you plan on sleeping. This allows your body enough time to relax before falling asleep.

 

  1. Improve your sleep environment. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 65 and 68 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.

 

  1. Sleep on a comfortable mattress. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 8 or 10 years for most good quality mattresses.

 

  1. Watch your diet before bed. 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.

 

  1. Avoid liquids an hour before bed. Hydration is important, but so is sleep. Go to the bathroom right before bed to avoid waking up in the middle of the night.

Change doesn’t happen immediately. It takes commitment and repetition, but ultimately following these simple rules can help you sleep better.

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.

Sleep and Time Change

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How to sleep well during time changes

A time change can take a toll on your sleep. Adjusting to changes in your sleep patterns can be hard on your body. You can take steps to avoid disruption to your sleep by learning a few simple strategies.

What are the negative effects of the time change?

The annual change from standard time to daylight saving time is associated with increased risk of heart attacks and stroke. There are increased hospital admissions due to atrial fibrillation. There also is an increase in emergency room visits and missed medical appointments. Traffic accidents increase in the first few days after the change from standard time to daylight saving time. The spring and fall time changes have also been associated with mood disturbances and suicide.

The American Academy of Sleep Medicine supports the elimination of daylight-saving time. A change to permanent standard time is best aligned with human circadian biology and has the potential to produce beneficial effects for public health and safety.

How does daylight saving time change affect your sleep?

We are most vulnerable to sleep deprivation in early March, as they transition from Standard Time to DST. One study found that the average person receives 40 minutes less sleep on the Monday after “Springing Forward” compared to other nights of the year.

During daylight saving time, we tend to go to bed and fall asleep later at night, resulting in sleep loss. The spring and fall time changes can also disrupt our sleep schedule and have a negative effect on the quality of our sleep. The changes to daylight saving time can be especially problematic for any populations that already experiences chronically insufficient sleep or other sleep difficulties. Those at greatest risk include teenagers, who tend to experience chronic sleep restriction during the school week, and night shift workers, who often struggle to sleep well during daytime hours.

Adjusting the time by one hour may not seem like a drastic change, but sleep experts have noted troubling trends that occur during the transition between Standard Time and DST, particularly in March. These issues include  increases in heart problems, mood disorders, and motor vehicle collisions. Some people also experience insomnia symptoms due to springtime changes.

During time change, you can take steps to help avoid disruption to your sleep. Getting the recommended seven to eight hours of sleep a night provides tremendous health benefits and helps you perform at your best.

Daylight Saving Time Sleep Tips

  • Practice Good Sleep Hygiene: Sleep hygiene refers to practices that can influence sleep for better or worse. In order to ease the transition of the time change, you should refrain from consuming alcohol before bed. While drinking can cause you to feel sleepy initially, alcohol also causes sleep disruptions and leads to poor sleep quality. Heavy meals before bedtime can also negatively affect how well you sleep that night.
  • Establish a Consistent Sleep Routine: Going to bed and waking up at the same time each day – including the weekends – is a healthy sleep hygiene practice that can also prepare you for time changes.
  • Gradually Alter Your Bedtime: Two to three days before the time change we recommend waking up 15-20 minutes earlier than usual. Then, on the Saturday before the time change, set your alarm clock back by an additional 15-20 minutes. Adjusting your wake-up time can help the body make a smoother transition when the time change occurs.
  • Spend Time Outdoors: Since natural light is a driving force behind our circadian rhythms, exposure to sunlight can alleviate feelings of tiredness during the day that often accompany time changes.
  • Nap in Moderation: People who experience sleep debt as a result of DST may find some relief by taking short naps during the day. These naps should never exceed 20 minutes in length; otherwise, you may wake up feeling groggy.
  • Don’t Consume Caffeine Too Close to Bedtime: Studies have found caffeine consumed within six hours of bedtime can disrupt your sleep cycle.

If you are experiencing sleep problems visit one of our sleep medicine providers at Comprehensive Sleep Care Center. Our doctors treat over 80 types of sleep disorders such as Sleep Apnea, Insomnia, and Narcolepsy. Give us a call and Say Hello to Sleep Again…

DOT Physicals and Sleep Apnea

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DOT Physicals: Can I Pass With Sleep Apnea?

DOT Physicals and Sleep Apnea. What you need to know to pass your DOT physical. If you want to drive large commercial vehicles for a living, you will need a CDL (commercial driver’s license) and a valid Department of Transportation (DOT) medical card. This card can only be obtained once you have successfully passed a DOT physical, which you’ll need to have annually for the duration of your career.

Researchers from the American Transportation Research Institute of the American Trucking Associations found that almost 28 percent of commercial truck drivers suffer from Obstructive Sleep Apnea (OSA). Sleep Apnea is a health issue for many, but truck drivers are becoming increasingly concerned that a Sleep Apnea diagnosis will prevent them from doing their job.

Can Sleep Apnea prevent you from receiving a commercial driver’s license (CDL)?

Is Sleep Apnea testing a part of the DOT Physical?

People who experience symptoms of sleep apnea may not realize how much their driving is affected, which is why undiagnosed sleep apnea is a huge concern for the Federal Motor Carrier Safety Administration (FMCSA).

The FMCSA does not have requirements in place that mandate a commercial truck driver to complete a Sleep Apnea test during a DOT physical; however, the FMCSA does have a regulation called the Pulmonary Standard that grants a medical provider the discretion to determine whether testing for a respiratory disorder like Sleep Apnea is necessary for a driver to be medically certified to operate a commercial motor vehicle (CMV).

Once you are diagnosed with Sleep Apnea, you can seek treatment for OSA and qualify for “medically-qualified-to-drive” status and resume regular driving. If you are diagnosed with Sleep Apnea and refuse treatment, you will not be cleared to resume regular truck driving. It is important to note that plenty of truck drivers can perform their jobs even with Sleep Apnea as long as it is successfully treated, and you remain compliant with your treatment

What is Sleep Apnea?

Obstructive Sleep Apnea is a potentially life-threatening condition that affects approximately 20% of adults in the US and about 90% of whom are currently undiagnosed.

Obstructive Sleep Apnea (OSA) involves a decrease or complete halt in airflow despite the body’s ongoing effort to breathe while sleeping. These interruptions can last 10 seconds or longer and can take place hundreds of times throughout the night. It leads to an increase in blood pressure and is a major contributor to heart disease – a condition that likewise can hinder a driver’s ability to safely operate a CMV.  As a result of the OSA, sleep is disrupted by not allowing the individual to get quality sleep. This can lead to excessive daytime sleepiness, drowsy driving, fatigue, performance problems and lack of concentration, all of which can affect your ability to drive. It can also put you at risk for future medical conditions, such as heart attack, heart failure, stroke, type 2 diabetes, obesity, and high blood pressure.

Signs and symptoms of obstructive sleep apnea include:

  • Excessive daytime sleepiness
  • Loud snoring
  • Observed episodes of stopped breathing during sleep
  • Abrupt awakenings accompanied by gasping or choking
  • Awakening with a dry mouth or sore throat
  • Morning headache
  • Difficulty concentrating during the day
  • Mood changes, such as depression or irritability
  • High blood pressure
  • Decreased libido

While determining risk for CMV drivers during a DOT physical, medical providers look for certain risk factors. These can be predictors of sleep apnea and could prompt provider to order a sleep test.

Risk factors include, but are not limited to:

  • Being Overweight. Many, but not all people with obstructive sleep apnea, are overweight.
  • Snoring – Most people with sleep apnea snore, but it is not always a sign of sleep apnea.
  • Neck circumference (>17 inches for men, >15.5 inches for women)
  • Older age. The risk increases as you age
  • Receding chin or narrow airway
  • High blood pressure
  • Diabetes
  • Chronic nasal congestion
  • Smoking habits
  • Alcohol consumption at bedtime
  • Being male
  • Post-menopausal (for women)
  • History of stroke, coronary artery disease, heart arrhythmias
  • Micrognathia or retrognathia
  • Witnessed sleep apneas

Obstructive Sleep Apnea (OSA) Testing

Comprehensive Sleep Care Center can assist drivers in testing and treatment for their OSA. After a consultation is performed by one of our Sleep Medicine Specialists, a sleep study may be ordered. This test can be performed in any of our 10 sleep lab locations or with an at-home testing kit.

 How is Sleep Apnea Treated?

The FMSCA states that Positive Airway Pressure (PAP) therapy is their preferred treatment for OSA. Like CPAP or BiPAP therapy, it is also the gold standard of treatment recommended by the American Academy of Sleep Medicine. Using a PAP therapy machine will help you get more quality sleep.  Most drivers who use their PAP machines report having an incredible quality of sleep and an all-around improved quality of life!

 What are the CPAP Requirements for the DOT Physical?

Do You Need a CPAP Report for a DOT Physical?

If you are diagnosed with sleep apnea and have a PAP machine, you will need to ensure you are managing your OSA properly during your annual DOT physical. This requires that you bring documentation of usage of at least 4 hours a night showing at least 70% usage compliance. This compliance data must not be more than 30 days old and should be for a minimum of 90 days (some medical providers may require a year of data if available). The DOT wants to monitor your condition closely to ensure you are managing it well.

If you feel you may have a sleep problem. Call our office and make an appointment with one of our sleep medicine professionals. Let us help you to Say Hello to Sleep Again.

Comprehensive Sleep Care Center has 10 locations in Virginia and Maryland (Alexandria, Arlington, Bethesda, Chantilly, Dumfries, Fredericksburg, Germantown, Lansdowne, Manassas, Woodbridge).

Stay safe out there.

Sleep Problems and Female Infertility

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Can Sleep Apnea Cause Female Infertility?

Sleep and infertility -Have you ever thought about how they relate to one another?

Sleep plays a vital role in all our lives, affecting our quality of life, health, and yes even fertility. Getting a good night’s sleep helps refresh and restore your brain and body and regulate important hormones. Including the fertility-related hormones. Women with sleep disorders may be more than three times as likely to experience infertility as their counterparts who don’t have trouble sleeping.

A recent study showed that Obstructive Sleep Apnea is more commonly seen in infertile women and increases the odds that a woman will be infertile.

Lack of Sleep Can Affect Fertility-Related Hormones

There’s a long list of “lifestyle” factors that we know can affect the fertility of both women and men. From weight issues, smoking, and stress, but you can add poor quality sleep to that list.

According to the Centers for Disease and Control (CDC), lack of sleep, (6 or less hours a night)- which more than one third of Americans experience, can affect the hormones related to fertility. The part of the brain that regulates “sleep-wake hormones” in both men and women is also responsible for triggering the daily release of hormones that affect ovulation in women and sperm maturation in men.

According to the American Society for Reproductive Medicine’s study, women with low quality sleep had lower rates of fertility than those getting adequate rest.

The importance of sleep is not only tied to the number of hours, but also to the quality of sleep: waking up frequently during the night disrupts the normal sleep cycle, which includes a deep sleep stage during which the body restores itself. Consistent poor-quality sleep can contribute to:

  • High blood pressure
  • Weight gain
  • Hormone imbalance

all of which can lead to fertility problems.

What Else Connects Sleep and Fertility?

Long-term lack of sleep can disrupt more than your hormonal balance. It can affect your fertility in indirect was too.

  • Mood changes. Over time, this could disrupt your relationship with your spouse or sexual partner.
  • Increasing your health conditions that can affect your fertility. These include diabetes, cardiovascular (heart and blood vessels) disease and obesity.

Studies show that Obstructive Sleep Apnea is more commonly seen in infertile women and increases the odds that a woman will be infertile. More studies need to be done and we still have a lot to learn about how exactly sleep disorders may affect infertility. Even so, the results suggest that women can add infertility to the long list of health reasons to get help when they can’t fall or stay asleep.

If you’d like to have your sleep patterns assessed by a professional, or if you want to learn more about getting adequate sleep, please contact Comprehensive Sleep Care Center.

Lack of sleep and Alzheimer’s risk

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Lack of sleep and Alzheimer’s risk

Can lack of sleep cause Alzheimer’s? Recent studies confirm what many of us already know: sleep gets worse as we age. Starting around middle-aged and older, people often wake more frequently at night, sleep less deeply and wake too early in the morning. Could these sleeping issues be putting us at risk for cognitive decline or even Alzheimer’s disease?

What is sleep deprivation’s link with dementia?

One night of poor sleep can cause issues with your thinking the next day. But many months or years of inadequate sleep may lead to more serious and chronic problems with your thinking. For example, one study found that people who sleep less than 4 hours a night may struggle more with their thinking, learning, and memory abilities.

Research is ongoing, but so far, a history of sleep trouble does seem to increase the risk of dementia for some people. One study suggests sleep deprivation could increase your dementia risk by 20%. In middle age, even getting less than 6 hours of sleep per night may increase your dementia risk in the future.

Scientists are beginning to probe the complex relationship between the brain changes involved in poor sleep and those in very early-stage Alzheimer’s. People who slept six hours or less per night in their 50s and 60s were more likely to develop dementia later in life. The findings suggest that inadequate sleep duration could increase dementia risk and emphasizes the importance of good sleep habits.

Nearly 60 percent of older adults have some kind of chronic sleep disturbance.

It’s long been known that people with Alzheimer’s often have sleep difficulties. Now scientists are probing the link between sleep and Alzheimer’s earlier in the disease process and in cognitively normal adults. They wonder if improving sleep with existing treatments might help memory and other cognitive functions—and perhaps delay or prevent Alzheimer’s.

Which comes first, poor sleep or Alzheimer’s?

The chicken-and-egg question is whether Alzheimer’s-related brain changes lead to poor sleep, or whether poor sleep somehow contributes to Alzheimer’s. Scientists believe the answer may be both.

Findings show that brain activity induced by poor sleep may influence Alzheimer’s-related brain changes, which begin years before memory loss and other disease symptoms appear.

What’s the connection between sleep and Alzheimer’s?

Some recent studies suggest that poor sleep contributes to abnormal levels of beta-amyloid protein in the brain, which in turn leads to the amyloid plaques found in the Alzheimer’s brain. These plaques might then affect sleep-related brain regions, further disrupting sleep.

Studies in humans have also addressed the relationship between sleep and biomarkers of Alzheimer’s disease. One study found that in cognitively normal older adults, poor sleep quality (more time awake at night and more daytime naps) was associated with lower beta-amyloid levels in cerebrospinal fluid, a preclinical sign of Alzheimer’s. Another study, by researchers at NIA and Johns Hopkins University (Baltimore, MD), found that healthy older adults who reported short sleep duration and poor sleep quality had more beta-amyloid in the brain than those without such sleep problems.

While many adults have problems sleeping, people with dementia often have an even harder time. Sleep disturbance may affect up to 25% of people with mild to moderate dementia and 50% of people with severe dementia. Sleep disturbances tend to get worse as dementia progresses in severity.

Obstructive sleep apnea is also more common in people with Alzheimer’s disease. This potentially serious sleep disorder that causes breathing to repeatedly stop and start during sleep, possibly leading to a host of other health issues.

More studies to examine the value of a good night’s sleep in delaying or preventing Alzheimer’s disease are underway.

The Good News

Quality sleep is known to play an important role in concentration and learning, as well as mood and overall health. Quality sleep is something that can be improved. People with sleep problems should consult a sleep medicine physician so that they can function at their best. No matter what your age!

 

Tips for Getting a Good Night’s Sleep

 

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Weight Loss and Sleep

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How Does Sleep Affect Your Weight?

Poor sleep is strongly linked to weight gain.

When you think about all the things that can impact weight gain, you may not think that sleep is one of them. However, there is a strong relationship between quality sleep and weight management. Sleep, and more importantly, sleep deprivation, can have a significant impact on your weight and metabolism.

If you’re trying to lose weight, the amount of sleep you get can be just as important as diet and exercise. Studies show that people with a short sleep duration tend to weight significantly more than those who get adequate, quality sleep. In one study, children and adults with short sleep duration were 89% and 55% more likely to develop obesity, respectively.

Think about it: If you’re feeling sleepy during the day, you may be reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family – too tired to cook.

If you’re trying to lose weight, getting quality sleep is crucial. Mounting evidence shows that sleep may be the missing factor for many people who are struggling to lose weight. While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night.

Here are some reasons why getting enough sleep may help you lose weight.

Poor Sleep Is a Major Risk Factor for Weight Gain and Obesity

People’s sleep requirements vary, but research has observed changes in weight when people get fewer than 7 hours of quality sleep a night. Poor quality sleep has repeatedly been linked to a higher body mass index (BMI) and weight gain. Additionally, many sleep disorders, like sleep apnea, are worsened by weight gain. It’s a vicious cycle. Poor sleep can cause weight gain, weight gain can cause your sleep quality to decrease even further.

Poor Sleep Can Increase Your Appetite

Studies show that sleep-deprived individuals have a bigger appetite and tend to eat more, likely due to its effect on hormones that signal hunger and fullness. calories. Furthermore, research has found that lack of sleep can increase your affinity for foods that are high in calories, carbohydrates, and fat. Those who get adequate quality sleep tend to eat fewer calories than those who don’t get enough sleep.

Good Sleep Can Enhance Physical Activity

A lack of sleep can cause fatigue, making you less motivated to exercise. You are also more likely to get tired earlier during physical activity.  Good news is that getting more quality sleep can help you improve your athletic performance.

The Bottom Line

Sleep plays a key role in your health. One study linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults. Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.

You may think you’re getting ample rest, but not all sleep is created equal. It is not only essential to get enough sleep each night but also important to get good quality sleep. It might not seem like much, but it could make all the difference and mean more than any other health decision you make

If you are working to increase your health in the New Year, we recommend that you make sleep a top priority. If you are having difficulties sleeping visit one of our medical providers at Comprehensive Sleep Care Center for a sleep evaluation.