Sleep Your Way to Better Health

nsufficient or low-quality sleep may be more than an annoyance. It can be a major health concern meriting a visit to your general practitioner or a sleep specialist. Difficulty sleeping that impairs activities of daily living and lasts greater than three months meets the clinical definition of insomnia. One of the more prevalent causes of insomnia is obstructive sleep apnea, which is a major reason for snoring. Obstructive sleep apnea (OSA) means an obstructive episode resulted in respiratory effort and at least a 30% decrease in airflow for 10 seconds or greater resulting in oxygen desaturation in the blood of 4% of greater.The problems from OSA are associated with a host of negative health, social, and occupational consequences, some of which include:Daytime sleepinessReduced work productivityReduced concentrationSocial isolation and lonelinessRisk factor for DementiaExercise has long been associated with better sleep. [1] Despite surprisingly little experimental research involving patients with significant sleep disturbance or sleep disorders, the available evidence suggests that exercise holds promise as a nonpharmacologic therapy for adults with poor or disordered sleep. [2]Exercise seems to improve sleep quality and sleep continuity. Even in the case of OSA, exercise can reduce the symptoms. If chronic problems with sleep are an issue, please consider getting evaluated. Remember that exercise is good medicine.[1] Youngstedt SD, Kline CE. Epidemiology of exercise and sleep. Sleep Biol Rhythms. 2006; 4:215221.[2] Buman MP, King AC. Exercise as a treatment to enhance sleep. Am J Lifestyle Med. 2010; 4:500514.  

Insomnia is a commonly encountered clinical problem that relates to difficulty falling asleep or staying asleep. This sleeping disorder can lead to dissatisfaction, fatigue, low energy, mood disturbances, and decreased performance.Insomnia may be categorized based on its duration. Acute insomnia, is brief and often happens when stressful situations arise. Chronic insomnia occurs multiple times throughout a week and the causes can vary from environment, clinical disorders, and possible medications. Following certain routines of good sleep hygiene can restore chronically disrupted sleep patterns and fight insomnia. Practice these eight tips and record your results.Maintain a regular sleeping and waking schedule.Avoid afternoon snoozes.Work out earlier in the morning and not at night.Refrain from drinking alcohol or caffeine at night.Avoid heavy or spicy meals before you go to sleep.Make time for relaxing before bed.Assess your bedroom settings to optimize the environment for sleep.Speak with medical provider to determine if certain medications are the cause.The guarantee of effective treatment for insomnia is knowing the symptoms of a sleep problem, careful evaluation of factors underlying the insomnia, development of a specific diagnosis, and then implementation of a treatment process that may involve medication or other treatments. Talk to your physician if you struggle with insomnia and together you can find a solution that will help you sleep well.A version of this post was previously published on the Shell Point Health & Wellness Blog in 2012.

We all understand the importance of a good nights rest. While were all a little different in our sleep patterns, normal sleep is typically considered to be 79 hours of continuous sleep a night. Fortunately, there are several measures you can take to increase the quality and ease of sleep. Here are six simple steps to help you through the night.Good light, bad lightGetting out and enjoying the natural light helps your body understand when its time to be awake and when its time to sleep. For instance spending time outdoors is known to help you relax. This is the good kind of light. The bad kind of light comes from things like alarm clocks and other artificial sources in your bedroom that can disrupt your sleeping patterns. Even a small dot of light can disrupt your sleep or ability to fall asleep. A visible clock can lead to clock-watching, which can increase anxiety as you watch the minutes (or even hours) tick by. Try a mocktail insteadContrary to what we might think, alcohol does not help us sleep. Because while it can make you temporarily drowsy, it makes it much more difficult for your body to stay asleep. This leads to a poor and unsatisfying slumber that leaves you tired and groggy when you get up, which can lead to vicious nap cycles and late nights. Its also a good practice to avoid eating large meals before bed or drinking too much water as well as caffeine and sugar as these can keep you up or running to the bathroom in the middle of the night.Routine and consistencyOne of the best ways to enhance your sleep is to maintain a consistent sleep schedule and bedtime routine. A regular routine and sleep time helps you prepare for sleep and signal to your body that its time to sleep. This can help you fall asleep faster and easier. Sleep routines can include reading, music, a weighted blanket, meditation, and more. Some people find that taking a warm bath also helps them get ready for sleep. Sleep only zoneIf at all possible, try to keep your bedroom reserved for sleeping. The more you make your bed exclusively a place for sleeping, the more your body will associate your bed with sleep and bedtime practices. This ties in with avoiding screens and watching TV in bed. Your bed should be a sanctuary of sleep, and its difficult to maintain that, and for your body to understand that, if you do other things in that space. So avoid those screens, and definitely avoid working in bed. Turn off the screens an hour before bedSpeaking of lights, this includes screens of all kinds, whether thats your phone, tablet, laptop, or television. These unnatural light sources not only keep you up via disruptive light, but artificial light has also been known to lower melatonin, which is the naturally-occurring hormone that helps you sleep. If you need time to decompress before bedtime, or just a little something to take your mind off the day, try reading a book or listening to some soothing music. You may also want to consider sleep or meditation apps that offer soothing sounds to fall asleep to (just make sure your screen is off while youre listening). ExerciseRegular exercise at similar times each day is a great way to prepare your body for sleep. Not only does this reduce stress and anxiety, it also helps wear out your body and get you tired enough for sleep. Aerobic exercise is especially helpful in enhancing your sleep (walking, swimming, and dancing are some great options).As with trying to create any kind of good habit, take it step-by-step and dont be too hard on yourself. A good routine takes time and practice to cement, but a healthy sleep regimen will give you more energy throughout the day and help keep your mind and body healthy.Sources:https://www.webmd.com/sleep-disorders/aging-affects-sleephttps://www.helpguide.org/articles/sleep/how-to-sleep-well-as-you-age.htmhttps://www.nia.nih.gov/health/good-nights-sleephttps://www.sleepfoundation.org/aging-and-sleep