Good sleep hygiene includes positive practices, routines and environments for achieving a full night’s sleep and daytime alertness. Often when an individual has trouble sleeping he or she is willing to try anything to remedy late night tossing and turning, here are a few precautions that can be taken in advance to improve sleep.
- Avoid Stimulants: Many over-the-counter and prescribed medications can impact sleep cycles. Before starting any new medications check with your doctor to learn about these side effects. Caffeine and nicotine also stimulate the body and hinder the ability to rest. Avoid using such stimulants within 12 hours of bedtime. Alcohol may make it easier for the body to fall asleep; but once it begins to metabolize, the body will be impacted by the “wake-up effect” causing restless sleep and drowsiness the following day. Avoid alcohol four to six hours before sleep.
- Be Cautious with Food: Eat large meals well in advance of bedtime, and avoid any heavy intake four to six hours before sleep. Spicy and sugary foods can also disrupt sleep patterns, so if you are experiencing sleep difficulties try minimizing intake of such foods.
- Strengthen Your Internal Clock: The best way to build your internal clock is to wake up at the same time everyday, even on the weekends. Strengthening your internal clock will help your sleep cycle stick to a more regular schedule. Young adults especially struggle with a slower internal clock and should work to program their sleep cycle.
- Exercise Daily: Daily exercise increases sleep quality by ensuring your body is in need of rest at night. Your body needs at least two hours to wind down after a workout before being able to sleep soundly, so plan vigorous workouts for the morning, afternoon or early evening. Relaxing exercise, such as yoga, can be done before bed to ensure a restful night’s sleep.
- Relax Before Bed: Avoid environments that alert and arouse the body such as bright lights or scary movies. Using a computer before bed also makes it difficult for the body to wind down. Instead, allow the body to relax by taking a warm bath or reading a book.
- Avoid Napping: Napping interrupts the body’s internal clock and therefore disrupts your sleep cycle. If experiencing chronic pain it is recommended to rest, not nap, in the late morning or early afternoon then remain active till bedtime. If your body requires a mid-day nap limit daytime sleep to 30 or 40 minutes to ensure you are still able to sleep at night.
- Reduce Bedtime Disturbances: Maximize the comfort of your sleeping arrangement by sleeping alone if your sleeping partner is disruptive with movement or snoring, and make sure bedding is optimally comfortable with pillows and blankets. Also reduce all noises and lights outside of the bedroom, which can be distracting when trying to sleep.
While these tactics can often improve sleep, if you find yourself still struggling with restless nights, aching muscles, or daytime drowsiness contact the Columbus Sleep Consultants, by phone at 614-866-8200 or by e-mail at info@columbussleep.com, to learn more about sleep disorders and treatments.
Sleep apnea is a common and serious condition in which breathing becomes shallow or completely stops while sleeping, affecting 1 in 25 males and 1 in 50 females. This breathing disorder can result not only in extreme fatigue, but research suggests that sleep apnea can increase the risk of heart disease.
Researchers believe the connection between sleep apnea and heart disease stems from the breathing interruptions while you sleep. When the airway narrows or collapses, obstructing air flow to the lungs, the patient gasps for air. This lack of oxygen sends the body into a state of panic that stresses the heart, decreases blood oxygen levels, and raises blood pressure and blood sugar levels.
The decreased airflow in the night deprives your heart of oxygen and increases its workload. Over time, this may damage the heart and lead to heart failure.
Sleep apnea is a chronic condition that requires long-term treatment and management. Fortunately getting treatment can decrease the impact that sleep apnea has on heart disease.
To learn more about sleep apnea or to receive diagnosis and treatment to decrease your risk of heart disease, please contact one of our sleep specialists.
In Part 1 of our 2-part series on in-home sleep studies, we explored the benefits and costs associated with Portable Sleep Testing. In Part 2, we will discuss another popular method of in-home sleep studies, Portable Polysomnography.
Portable Polysomnography
Portable Polysomnography is a comprehensive method of sleep study that measures multiple body functions including those of the brain, eyes, muscles and heart. Portable Polysomnograms can be performed from the home in both an attended and unattended fashion with regards to professional supervision.
In addition to lower costs, the key benefit of in-home Portable Polysomnography is the prevention of “first-night effect.” First-night effect is commonly characterized by sleep disruption caused by the unfamiliar environment of a conventional sleep laboratory.
As with Portable Sleep Testing, there are downsides associated with Portable Polysomnography. For example, Portable Polysomnograms conducted in the home with a technician in attendance often reduce the cost savings and comfort level commonly intended with in-home testing.
If you would like to learn more about either of the methods discussed in our series on in-home sleep studies, please consult your sleep specialist.
Posted by Dr. Gautam Samadder
In-home sleep studies can be a highly beneficial alternative to traditional testing performed in a supervised sleep laboratory. In-home sleep studies often allow for lower costs and greater comfort to the patient. However, these studies can often produce recordings and results with varying levels of accuracy.
In Part 1 of this 2-part series on in-home sleep studies, we will explore Portable Sleep Testing and the various benefits and costs associated with this particular testing method.
Portable Sleep Testing
Portable Sleep Testing is a method primarily used to detect the presence of Obstructive Sleep Apnea. Testing parameters typically include oximetry, nasal/oral airflow and respiratory effect. A Portable Sleep Test conducted in the home is often used as a substitute for the first of a two-night procedure traditionally conducted in a sleep laboratory.
The key benefit of Portable Sleep Testing is that it is a lower cost alternative to more expensive equipment used in conventional testing methods. It is also beneficial to sleep laboratories because the increased laboratory vacancies enable them to serve more patients.
The downside to using Portable Sleep Testing is the occurrence of “false negative” findings, leading to inaccurate results. False negative findings are caused by an inability to monitor body positioning and determine whether the patient was actually asleep during the recording.
To learn more about Portable Sleep Testing, please contact one of our sleep specialists. Stay tuned for Sleep Studies in the Home – Part 2.
Posted by Dr. Gautam Samadder
Have you ever experienced snoring or other sleep interruptions resulting in morning headaches and severe daytime drowsiness? These interruptions could be caused by obstructive sleep apnea (OSA), a common sleeping disorder that affects 1 in every 25 men (In general, 10% above age 40), and 1 in every 50 women.
The oral appliance is a simple and convenient option to treat snoring and OSA symptoms. Similar to a retainer, the appliance is custom fit to ensure a comfortable night’s sleep while safely keeping your airway open for easy breathing.
The benefit of the oral appliance over alternatives is that it can reduce sleep apnea associated health risks without medications, surgeries or large uncomfortable devices. The treatment is moderately priced and most insurance companies, including Medicare, will even pay for the device!
In addition to drowsiness and daily discomfort, OSA can also increase the risk of cardiovascular disease, stroke, high blood pressure, arrhythmias and diabetes. If you or your loved ones are experiencing uncomfortable symptoms such as snoring, headaches and drowsiness or Insomnia, please contact our office by phone at 614-866-8200 or by e-mail at info@columbussleep.com for more information about OSA and the oral appliance.
Posted by Dr. Gautam Samadder
