Tag Archive for: sleep disorders

Does Turkey Really Make You Sleepy? What Foods Help You Sleep Better?

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Does Turkey Really Make You Sleepy? What Foods Help You Sleep Better?

As Thanksgiving approaches, many people jokingly blame turkey for their post-dinner drowsiness. But does turkey really make you sleepy, or is it just a myth? Let’s explore the science behind this popular belief and uncover other foods that may help you get a good night’s sleep.

The Turkey-Tryptophan Connection

Turkey contains tryptophan, an amino acid your body uses to produce serotonin, a neurotransmitter that helps regulate mood and sleep. Serotonin is also a precursor to melatonin, the hormone that controls your sleep-wake cycle.

While turkey is a good source of tryptophan, it’s not the sole reason for your Thanksgiving food coma. In fact, many foods—like chicken, eggs, cheese, and nuts—contain similar or even higher levels of tryptophan. The real culprits for your post-feast fatigue are likely the heavy carbohydrates (mashed potatoes, stuffing, rolls) and alcohol. These foods stimulate insulin release, which helps tryptophan reach your brain more easily, potentially causing drowsiness.

Foods That Can Improve Sleep

If you’re looking to boost your sleep naturally, incorporating certain foods into your diet might help. Here are some top picks:

1. Almonds and Walnuts

These nuts are rich in melatonin, magnesium, and healthy fats, which may promote better sleep. Magnesium, in particular, has been shown to improve sleep quality and help you stay asleep longer.

2. Bananas

Bananas are packed with potassium and magnesium, which relax muscles and nerves. They also contain small amounts of tryptophan, making them a perfect bedtime snack.

3. Kiwi

Research suggests eating two kiwis an hour before bedtime can improve sleep duration and quality. Kiwis are high in antioxidants and serotonin, both of which may enhance sleep.

4. Fatty Fish

Salmon, tuna, and mackerel are rich in vitamin D and omega-3 fatty acids. These nutrients regulate serotonin levels, supporting your sleep-wake cycle.

5. Tart Cherries

Tart cherries are one of the few natural sources of melatonin. Drinking tart cherry juice or snacking on the fruit can help you fall asleep faster.

6. Whole Grains

Oatmeal, brown rice, and barley can encourage the production of serotonin, thanks to their high levels of complex carbohydrates.

7. Herbal Teas

Chamomile and passionflower teas contain compounds that promote relaxation. Sipping a warm cup before bed can signal your body that it’s time to wind down.

Foods and Drinks to Avoid Before Bed

While some foods can help you sleep, others can disrupt it:

  • Caffeine: Found in coffee, tea, chocolate, and many sodas, caffeine is a stimulant that can interfere with falling asleep.
  • Alcohol: While it might make you feel drowsy initially, alcohol disrupts REM sleep, leaving you groggy in the morning.
  • Spicy or Fatty Foods: These can cause indigestion or acid reflux, making it harder to sleep.
  • Sugary Snacks: A sugar rush can spike your energy levels, delaying sleep onset.

Healthy Sleep Habits

Pairing a sleep-friendly diet with good sleep hygiene can maximize your rest. Create a calming bedtime routine, maintain a consistent sleep schedule, and limit screen time before bed.

If you’re still struggling to get quality sleep, consider consulting with a sleep specialist. At Comprehensive Sleep Care Center, we offer personalized solutions to help you achieve the restful sleep you deserve.

Ready to improve your sleep? Schedule a consultation with our team today!

Understanding Narcolepsy

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Understanding Narcolepsy: Insights and Support for World Narcolepsy Day

Today, on World Narcolepsy Day, we at the Comprehensive Sleep Care Center want to shed light on this often misunderstood sleep disorder. Narcolepsy affects about 1 in 2,000 people globally, yet it remains largely underdiagnosed and misunderstood. Our goal is to provide a clearer understanding of narcolepsy, support those living with it, and promote awareness of this complex condition.

What is Narcolepsy?

Narcolepsy is a chronic neurological disorder that affects the brain’s ability to regulate sleep-wake cycles. Individuals with narcolepsy may experience excessive daytime sleepiness (EDS), sudden loss of muscle tone (cataplexy), sleep paralysis, and vivid hallucinations during sleep-wake transitions. These symptoms can significantly impact daily life, making simple tasks challenging and affecting overall quality of life.

Symptoms of Narcolepsy

  • Excessive Daytime Sleepiness (EDS): Persistent and overwhelming sleepiness during the day, often leading to sudden sleep attacks.
  • Cataplexy: A sudden, brief loss of muscle control, often triggered by strong emotions like laughter or surprise.
  • Sleep Paralysis: A temporary inability to move or speak while falling asleep or waking up.
  • Hallucinations: Vivid, often frightening, visual or auditory hallucinations that occur as one is falling asleep or waking up.
  • Disturbed Nighttime Sleep: Frequent awakenings during the night, often resulting in poor sleep quality.

The Impact of Narcolepsy on Daily Life

Living with narcolepsy can be challenging. The symptoms can interfere with work, education, relationships, and overall well-being. Many people with narcolepsy experience difficulty concentrating, memory problems, and feelings of isolation. The unpredictable nature of the disorder can lead to anxiety and depression, further complicating the lives of those affected.

Diagnosing Narcolepsy

Diagnosis of narcolepsy often involves a detailed sleep history, sleep studies like polysomnography (PSG), and the Multiple Sleep Latency Test (MSLT) or daytime nap study. These tests help to measure how quickly someone falls asleep in a quiet environment during the day and whether they enter REM sleep shortly after falling asleep, which is characteristic of narcolepsy.

Treatment and Management

While there is no cure for narcolepsy, treatment options are available to manage symptoms and improve quality of life. These may include:

  • Medications: Stimulants to reduce daytime sleepiness, antidepressants to manage cataplexy, and sodium oxybate to improve sleep quality.
  • Lifestyle Adjustments: Scheduled naps, regular exercise, and a healthy diet can help manage symptoms.
  • Support Networks: Connecting with support groups, counseling, and patient advocacy organizations can provide emotional and practical support.

Raising Awareness and Offering Support

World Narcolepsy Day is an opportunity to raise awareness and advocate for those living with narcolepsy. By educating ourselves and others, we can help reduce the stigma and misunderstanding surrounding this condition.

At Comprehensive Sleep Care Center, we are committed to providing comprehensive care and support for those affected by narcolepsy. Our team of sleep specialists is here to guide you through the diagnosis, treatment, and management of narcolepsy, helping you regain control over your sleep and your life.

If you or a loved one are experiencing symptoms of narcolepsy, don’t hesitate to reach out. Let’s work together to bring awareness to narcolepsy and support those who live with it every day.

Contact Us:

Phone: 703-729-3420

Email: [email protected]

Website: https://comprehensivesleepcare.com

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Together, we can make a difference on World Narcolepsy Day!

 

Snoring: It Could Be a Serious Health Risk

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Snoring: More Than Just an Inconvenience – It Could Be a Serious Health Risk

Snoring might seem like a harmless annoyance, something that your partner playfully nudges you for during the night. But what if it’s more than that? What if that persistent, loud snoring is a sign of something far more serious than a restless night? For many people, snoring isn’t just a nighttime disturbance – it could be a symptom of Obstructive Sleep Apnea (OSA), a potentially dangerous condition that requires professional evaluation and treatment.

What is Obstructive Sleep Apnea (OSA)?

Obstructive Sleep Apnea is a sleep disorder in which breathing repeatedly stops and starts during sleep due to a blockage of the upper airway. The throat muscles relax too much during sleep, causing the airway to narrow or close completely. As a result, airflow is reduced or stopped, and the brain briefly wakes you up to reopen your airway. This disruption can happen many times per night, preventing you from getting restful, restorative sleep.

Snoring vs. Obstructive Sleep Apnea

Not all snoring indicates OSA, but loud, chronic snoring accompanied by pauses in breathing, choking, or gasping for air can be a telltale sign of the condition. While occasional, light snoring may not be a cause for concern, persistent and loud snoring – especially if coupled with other symptoms like excessive daytime sleepiness, morning headaches, and difficulty concentrating – could signal a more serious problem.

Why Obstructive Sleep Apnea is Dangerous

Obstructive Sleep Apnea isn’t just a nuisance; it’s a serious health risk that can have far-reaching consequences if left untreated. Here’s why:

  1. Cardiovascular Risks: OSA has been linked to an increased risk of high blood pressure, heart attack, stroke, and irregular heart rhythms. The repeated drops in blood oxygen levels that occur during apneas can strain the cardiovascular system, leading to long-term complications.
  2. Daytime Fatigue and Sleepiness: Since OSA disrupts your sleep throughout the night, you may experience significant daytime fatigue and sleepiness. This can affect your concentration, memory, and overall mood, and in some cases, can lead to dangerous situations like falling asleep behind the wheel.
  3. Metabolic Effects: Untreated sleep apnea has been associated with insulin resistance, weight gain, and an increased risk of developing type 2 diabetes. Sleep deprivation and fragmented sleep can also disrupt the balance of hormones that regulate hunger, leading to overeating and weight gain.
  4. Mental Health Concerns: Poor sleep quality due to OSA can contribute to anxiety, depression, and other mood disorders. The chronic stress of dealing with insufficient sleep can take a toll on mental health, further impacting overall well-being.

The Importance of Professional Evaluation

If you suspect that your snoring may be a symptom of Obstructive Sleep Apnea, it’s crucial to consult with a sleep medicine professional. Diagnosing and treating OSA early can prevent the progression of related health conditions and improve your quality of life.

A comprehensive evaluation by a sleep specialist typically involves a sleep study, either conducted at home or in a sleep lab, to monitor your breathing patterns, oxygen levels, and other vital signs during sleep. Based on the results, your doctor can recommend appropriate treatment options. These may include lifestyle changes, Continuous Positive Airway Pressure (CPAP) therapy, oral appliances, or in some cases, surgery.

Oral Appliance Therapy Device for Treatment of OSA

Take Action for Better Sleep and Health

Snoring isn’t just an inconvenience – it could be your body’s way of telling you something important about your health. Don’t ignore the warning signs. If you or your partner notice that snoring is accompanied by choking or gasping for air, excessive daytime sleepiness, or other concerning symptoms, it’s time to get it checked out.

At  Comprehensive Sleep Care Center, our team of sleep medicine professionals is dedicated to helping you achieve restful, restorative sleep and safeguarding your overall health. Schedule an appointment today to learn more about how we can help you manage snoring and sleep apnea for a healthier, happier life.

5 Tips to Beat Insomnia

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Insomnia can be a challenging condition, disrupting your sleep and impacting your overall health and well-being. At Comprehensive Sleep Care Center, we understand the importance of a good night’s sleep and offer these five tips to help you beat insomnia and improve your sleep quality.

  1. Establish a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time every day, even on weekends, helps regulate your internal clock. This consistency signals to your body when it’s time to sleep and wake up, making it easier to fall asleep and wake up feeling refreshed.

  1. Create a Relaxing Bedtime Routine

A calming pre-sleep routine can signal to your body that it’s time to wind down. Consider activities such as:

  • Reading a Book: Choose something light and non-stimulating.
  • Taking a Warm Bath: The drop in body temperature post-bath can help induce sleepiness.
  • Practicing Relaxation Techniques: Deep breathing, meditation, or gentle yoga can ease your mind and body into a state ready for sleep.

  1. Optimize Your Sleep Environment

Your bedroom should be a sanctuary for sleep. Ensure it’s:

  • Cool, Dark, and Quiet: Use blackout curtains, earplugs, or a white noise machine if necessary.
  • Comfortable: Invest in a good mattress and pillows that support your sleep posture.
  • Technology-Free: Keep electronic devices out of the bedroom to avoid the blue light that can interfere with melatonin production.

  1. Be Mindful of Your Diet and Exercise

What you eat and drink, and when you do so, can impact your sleep:

  • Avoid Caffeine and Nicotine: These stimulants can disrupt sleep if consumed too close to bedtime.
  • Limit Alcohol: While it might make you drowsy, alcohol can interfere with the quality of your sleep.
  • Eat Light in the Evening: Heavy meals before bed can cause discomfort and indigestion, making it harder to fall asleep.
  • Exercise Regularly: Physical activity can promote better sleep but try to finish exercising at least a few hours before bedtime.

  1. Manage Stress and Anxiety

Stress and anxiety are common culprits of insomnia. Finding ways to manage these can improve your sleep:

  • Journaling: Writing down your thoughts can help clear your mind.
  • Cognitive Behavioral Therapy (CBT-I): This is a highly effective treatment for insomnia that helps you address the thoughts and behaviors that contribute to sleep problems.
  • Professional Help: If stress and anxiety persist, consider seeking support from a therapist or counselor.

Conclusion

Overcoming insomnia often requires a combination of lifestyle changes and professional guidance. By incorporating these tips into your daily routine, you can create an environment conducive to sleep and develop habits that support better rest. At Comprehensive Sleep Care Center, we are dedicated to helping you achieve restorative sleep. If you continue to struggle with insomnia, don’t hesitate to reach out to our team of experts for personalized care and support

5 Easy Steps to Better Sleep: Insights from Comprehensive Sleep Care Center

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5 Steps to Better Sleep

Getting a good night’s sleep is crucial for maintaining overall health and well-being. Yet, many of us struggle with achieving restful sleep consistently. Here are five easy steps to improve your sleep, inspired by the experts at Comprehensive Sleep Care Center.

1. Create a Consistent Sleep Schedule

One of the most effective ways to improve your sleep is by maintaining a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep over time.

Tip: Set a reminder an hour before bedtime to start winding down. Avoid activities that can delay your sleep, such as working late, watching intense shows, or using electronic devices.

2. Optimize Your Sleep Environment

Your bedroom environment plays a significant role in how well you sleep. Aim to create a quiet, dark, and cool environment. Consider using blackout curtains, earplugs, or a white noise machine to block out disturbances.

Tip: Invest in a comfortable mattress and pillows that provide adequate support. The right bedding can make a big difference in your overall sleep quality.

3. Watch What You Eat and Drink

What you consume before bedtime can significantly impact your sleep. Avoid large meals, caffeine, and alcohol close to bedtime. While alcohol might make you feel sleepy initially, it can disrupt your sleep cycle later in the night.

Tip: Opt for light snacks if you’re hungry before bed. Foods rich in magnesium, such as bananas or a small handful of nuts, can help promote relaxation and better sleep.

4. Develop a Relaxing Bedtime Routine

Creating a calming pre-sleep routine can signal to your body that it’s time to wind down. Engage in relaxing activities such as reading a book, taking a warm bath, or practicing meditation or gentle yoga.

Tip: Keep your routine consistent to train your body to recognize these activities as precursors to sleep. Avoid screens during this time, as the blue light emitted by phones and tablets can interfere with your ability to fall asleep.

5. Manage Stress and Anxiety

Stress and anxiety are common culprits of poor sleep. Finding effective ways to manage stress can significantly improve your sleep quality. Techniques such as deep breathing exercises, mindfulness meditation, and journaling can help reduce stress levels.

Tip: Establish a “worry time” earlier in the day where you can jot down any concerns or to-do lists. This practice can help clear your mind and prevent these thoughts from interfering with your sleep.

Conclusion

Achieving better sleep doesn’t have to be complicated. By implementing these five easy steps from the Comprehensive Sleep Care Center, you can create healthier sleep habits and enjoy the benefits of restorative rest. Remember, consistency is key. Make these practices a part of your daily routine, and you’ll be on your way to better sleep in no time.

For more personalized advice and sleep solutions, consider consulting with the professionals at Comprehensive Sleep Care Center. Sweet dreams!

The Dangers of Untreated Obstructive Sleep Apnea

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The Dangers of Untreated Obstructive Sleep Apnea

Obstructive Sleep Apnea (OSA) is a common yet often overlooked sleep disorder that can significantly impact one’s health and quality of life. Characterized by repeated interruptions in breathing during sleep, OSA occurs when the muscles in the throat relax excessively, causing a temporary obstruction of the airway. While snoring is a well-known symptom, the dangers of untreated OSA extend far beyond disrupted sleep.

Understanding Obstructive Sleep Apnea

Before delving into the dangers, it’s crucial to understand what happens during an OSA episode. When the airway is blocked, the brain detects the lack of oxygen and briefly arouses the sleeper to reopen the airway. This cycle can repeat dozens or even hundreds of times per night, often without the individual being consciously aware. The result is fragmented sleep and decreased oxygen levels in the blood.

The Immediate Consequences

Daytime Fatigue and Sleepiness:  One of the most immediate and noticeable effects of untreated OSA is chronic daytime fatigue. The repeated arousals prevent restorative sleep, leading to excessive daytime sleepiness, which can significantly impair daily functioning and increase the risk of accidents, particularly while driving.

Cognitive Impairments: OSA can affect cognitive functions such as concentration, memory, and decision-making. The lack of quality sleep disrupts brain function, leading to difficulties in performing everyday tasks and negatively impacting professional and personal life.

Long-Term Health Risks of OSA

Cardiovascular Disease: One of the most serious dangers of untreated OSA is its impact on heart health. The repeated drops in blood oxygen levels increase blood pressure and strain the cardiovascular system. This can lead to hypertension, heart attacks, strokes, and even heart failure. Studies have shown that individuals with untreated OSA are at a significantly higher risk for these conditions.

Diabetes: There is a strong link between OSA and insulin resistance, a precursor to type 2 diabetes. The stress and inflammation caused by repeated oxygen deprivation can impair the body’s ability to use insulin effectively, increasing the risk of developing diabetes.

Metabolic Syndrome: Untreated OSA is associated with metabolic syndrome, a cluster of conditions including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Together, these conditions increase the risk of heart disease, stroke, and diabetes.

Mental Health Implications

Depression and Anxiety: The chronic sleep deprivation and disrupted sleep patterns caused by OSA can lead to mood disorders such as depression and anxiety. The constant fatigue and stress of dealing with untreated OSA can exacerbate these mental health issues, creating a vicious cycle.

Decreased Quality of Life: The combined physical and mental health impacts of untreated OSA can significantly diminish overall quality of life. Individuals may struggle with maintaining relationships, performing at work, and enjoying leisure activities, leading to a sense of isolation and decreased life satisfaction.

Impact on Relationships

Strained Relationships: The loud snoring and frequent awakenings associated with OSA can disturb the sleep of bed partners, leading to strained relationships. The irritability and mood swings resulting from poor sleep can further exacerbate these issues, making it challenging to maintain healthy, supportive relationships.

Seeking Treatment for OSA

Given the serious consequences of untreated OSA, seeking diagnosis and treatment is crucial. Continuous Positive Airway Pressure (CPAP) therapy is the most common and effective treatment, helping to keep the airway open during sleep. Another treatment option is Oral Appliance Therapy, a mouth guard that helps keep your airway from collapsing. Other treatments include lifestyle changes, such as weight loss and avoiding alcohol before bedtime, positional therapy, and in some cases, surgery.

Conclusion

Obstructive Sleep Apnea is more than just a nuisance; it’s a serious medical condition with far-reaching health implications. Recognizing the symptoms and seeking appropriate treatment can not only improve sleep quality but also prevent the numerous health risks associated with untreated OSA. If you or a loved one are experiencing symptoms of sleep apnea, call our sleep medicine specialists at Comprehensive Sleep Care Center and take a critical step towards better health and improved quality of life. Don’t let OSA silently undermine your well-being—take action and Say Hello to Sleep Again.

#SleepDocs #SleepMatters #OSA #CPAPAlternative #BetterSleepBetterHealth

The Dangers of Untreated Sleep Apnea

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Silent Nightmares: The Dangers of Untreated Sleep Apnea

In a world that never sleeps, it’s ironic that many individuals are struggling with a condition that disrupts their peaceful slumber – sleep apnea. This silent and often undiagnosed disorder poses serious risks to both physical and mental health, highlighting the importance of seeking comprehensive care. At the Comprehensive Sleep Care Center, we understand the gravity of untreated sleep apnea and aim to shed light on the potential dangers associated with this condition.

The Silent Intruder:

Sleep apnea is a disorder characterized by pauses in breathing during sleep. These interruptions, called apneas, can last for seconds to minutes and may occur numerous times throughout the night.

According to the American Academy of Sleep Medicine (AASM), it was estimated that up to 80% of moderate to severe sleep apnea cases remained undiagnosed. This high percentage highlights the under-diagnosis and undertreatment of sleep apnea, which can have serious health consequences such as:

  1. Cardiovascular Complications:

    One of the most alarming dangers of untreated sleep apnea is its impact on cardiovascular health. The repeated interruptions in breathing lead to fluctuations in blood oxygen levels and increased stress on the cardiovascular system. Over time, this can contribute to hypertension, irregular heartbeats, and an increased risk of heart attack and stroke.

  2. Daytime Fatigue and Impaired Cognitive Function:

    The constant disruptions in sleep prevent affected individuals from reaching deep, restorative sleep stages. Consequently, untreated sleep apnea often results in persistent daytime fatigue, difficulty concentrating, and memory problems. This not only affects personal and professional performance but also increases the risk of accidents, both at home and in the workplace.

  3. Metabolic Consequences:

    Untreated sleep apnea has been linked to metabolic disturbances, including insulin resistance and an increased risk of type 2 diabetes. The hormonal imbalances triggered by sleep apnea can interfere with the body’s ability to regulate blood sugar, contributing to the development of diabetes over time.

  4. Compromised Mental Health:

    Sleep apnea is not only a physical health concern but also has significant implications for mental well-being. Chronic sleep deprivation and the associated cognitive impairments can contribute to mood disorders such as depression and anxiety. The toll on mental health can create a vicious cycle, as these conditions may further exacerbate sleep disturbances.

  5. Reduced Quality of Life:

    Left untreated, sleep apnea can significantly diminish an individual’s overall quality of life. The persistent exhaustion, cognitive difficulties, and health complications can strain relationships, limit professional success, and undermine one’s ability to enjoy daily activities.

Comprehensive Care at the Sleep Care Center:

At Comprehensive Sleep Care Center, we our team of sleep medicine experts collaborates to provide personalized treatment plans that may include lifestyle modifications, sleep hygiene, positive airway pressure (PAP) therapy, or oral appliance therapy. Regular monitoring and follow-ups are integral to ensure the effectiveness of the chosen treatment and make adjustments as needed.

Conclusion:

Untreated sleep apnea is a silent and insidious threat that can have far-reaching consequences on both physical and mental health. By raising awareness about the dangers associated with sleep apnea, we hope to encourage individuals to seek timely and comprehensive care. At the Comprehensive Sleep Care Center, our commitment is to help you reclaim restful nights and achieve optimal health, ensuring that the dangers of untreated sleep apnea are addressed with expertise and compassion. Remember, a good night’s sleep is not just a luxury – it’s a necessity for a healthier, happier life.

Why am I so tired but I can’t sleep at night?

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Why am I so tired but I can’t sleep at night? There can be several reasons why you might be having difficulty sleeping at night.

Here are a few common factors that can contribute to sleep problems:

  1. Stress and Anxiety: Stressful life events, work pressure, or personal issues can make it difficult to relax and fall asleep. Anxiety about the day ahead or general worry can keep your mind active and prevent you from falling asleep easily.
  2. Poor Sleep Habits: Irregular sleep schedule, consuming caffeine or stimulating substances close to bedtime, using electronic devices (such as smartphones or laptops) before bed, or having an uncomfortable sleep environment can disrupt your sleep.
  3. Medical Conditions: Certain medical conditions, such as insomnia, sleep apnea, restless legs syndrome, chronic pain, or psychiatric disorders, can interfere with sleep. If you suspect a medical condition is causing your sleep problems, it’s advisable to consult a sleep medicine professional.
  4. Environmental Factors: External factors like excessive noise, uncomfortable room temperature, or an uncomfortable mattress and pillow can affect your ability to fall asleep and stay asleep.
  5. Poor Sleep Hygiene: Not following good sleep hygiene practices can disrupt your sleep. This includes having an irregular sleep schedule, not maintaining a relaxing bedtime routine, or engaging in stimulating activities before bed.
  6. Medications or Substances: Certain medications, such as antidepressants, can interfere with sleep. Additionally, substances like nicotine, alcohol, and certain stimulants can disrupt your sleep patterns.

Each night millions of people in the U.S. struggle to fall asleep or stay asleep. For some, this is only a brief problem. For others, it can be insomnia.

If you’re consistently having trouble falling asleep or staying asleep help is available:

  • Talk to your doctor about any ongoing sleep problems. Ask about the sleep-related side effects of your medications.
  • Contact a sleep disorders center that is accredited by the American Academy of Sleep Medicine.

Here are 8 tips to better sleep.

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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INSOMNIA -Why Can’t I Sleep?

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INSOMNIA-Why can’t I sleep?

Insomnia is a problem for many during normal times, but factor in a pandemic and global unrest and it has become much more widespread. Insomnia is a sleep disorder where a person has trouble falling asleep, staying asleep and/or they wake up too early in the morning. Insomnia can drain your energy level and mood, but also negatively impact your health, work performance and quality of life. How much sleep you need varies from person to person, but most adults need seven to eight hours a night.

Insomnia is characterized based on its duration. Acute Insomnia typically lasts short-term while Chronic Insomnia can last a long time.

Acute Insomnia

Lasts from one night to a few weeks and can come and go. It often happens due to life’s circumstances (Coronosomnia) or when you can’t fall asleep the night before an exam or after receiving stressful or bad news. Many people experience short term insomnia and it tends to resolve without any major treatment.

Chronic Insomnia

Happens at least 3 nights a week for 3 months or more. It can have many causes. Changes in the environment, unhealthy sleep habits, shift work, certain medications and medical disorders can lead to a long-term pattern of sleep deprivation.

Insomnia Symptoms may Include:

  • Difficulty falling asleep at night
  • Waking up during the night
  • Waking up too early
  • Not feeling well-rested after a night’s sleep
  • Daytime tiredness or sleepiness
  • Irritability, depression or anxiety
  • Difficulty paying attention, focusing on tasks or remembering
  • Increased errors or accidents
  • Ongoing worries about sleep

Common Causes of Insomnia Include:

  • Stress-Concerns about work, school, health, finances or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma also may lead to insomnia.
  • Travel or work schedule-Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature. Disrupting your body’s circadian rhythms can lead to insomnia. Causes include jet lag, working a late or early shift, or frequently changing shifts.
  • Poor sleep habits-Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can interfere with your sleep cycle.
  • Eating too much late in the evening-Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable. Many people also experience heartburn which may keep you awake.
  • Mental health issues–Anxiety disorders may disrupt your sleep. Insomnia often occurs with other mental health disorders as well.
  • Medications-Many prescription drugs can interfere with sleep, such as certain antidepressants and medications for asthma or blood pressure. Many over-the-counter medications such as some allergy and cold medications, and weight-loss products can contain caffeine and other stimulants that can disrupt sleep.
  • Medical conditions- Examples of conditions linked with insomnia include chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson’s disease and Alzheimer’s disease.
  • Sleep-related disorders–Sleep apnea causes you to stop breathing periodically throughout the night, interrupting your sleep. Restless legs syndrome causes unpleasant sensations in your legs and an almost irresistible desire to move them, which may prevent you from falling asleep.
  • Caffeine, nicotine and alcohol- Coffee, tea, cola and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.
  • Changes in sleep patterns- With age, your internal clock often advances, so you get tired earlier in the evening and wake up earlier in the morning. But older people generally still need the same amount of sleep as younger people do.
  • Changes in health- Chronic pain from conditions such as arthritis or back problems, can interfere with sleep. Issues that increase the need to urinate during the night, such as prostate or bladder problems, can disrupt sleep. Sleep apnea and restless legs syndrome become more common with age.

 If you are experiencing insomnia symptoms you should speak to your doctor or call Comprehensive Sleep Care Center at 703-214-0318 to see one of our sleep medicine specialists. We are now offering TeleMedicine visits to new and returning patients. Comprehensive Sleep Care Center offers expert diagnosis, treatment, and care for sleep disorders with the goal of providing a better night’s sleep and a better day ahead.