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Guide To A Healthier Nights Sleep
Stop letting sleep apnea disturb your slumber. Learn what you can do to get a healthier nights sleep here
Women Need More Sleep
If your wife has ever told you, or if you have ever told your husband, that women need more sleep. Well, here’s your proof.
“Duke University research(ed) that women need more sleep, and will suffer mentally and physically without it”
Done. Now ladies, tell your man to let you sleep this Mother’s Day. And fellas, just let her sleep.
The Myth About Sleep
“Results showed that participants who slept for either six or four hours a day performed considerably worse on cognitive tests than those who slept for eight hours a day. Yet even though their performance eventually became as low as it was for those sleeping only two hours a day, their sleepiness ratings never reached the level of those sleeping only two hours a day.”
“Can I train myself to sleep less?” Find out here
Sleepwalking-A survival mechanism gone awry
Are you a sleepwalker? Did you know it is the result of a survival mechanism gone awry? Read More Here
Feel so Tired
Ever feel like you are so tired, you are practically sleepwalking into bed, and the second you hop in, you are wide awake? Here’s why
Everything you thought you knew about sleep might be wrong…
- Taking sleep tablets ensures a good night's sleep
- A night cap will help me drift off
- I can make up for lost sleep
- We all need 8 hours a night
- Teenagers don’t need more sleep
- A hot bath at night helps get you to sleep
- Good sleep must be unbroken
- Eating cheese late at night can cause nightmares
- Counting sheep gets you to sleep
- I don’t dream
Read more here
States Getting the Most (and Least) Sleep
The state that gets the least amount of sleep might just shock you. Find out here
Kids with sleep apnea and depression
Do you have a child that suffers from sleep apnea, depression or both? Check out the correlation here
“Since sleep apnea affects a child’s quality of sleep, it can disrupt behavior, concentration, memory and mood. The low oxygen levels affect hormones and the brain, which can then lead to depression.”
Lack of Sleep Correlates with Depression
(Majority of) “folks operate on the assumption that as long as they are functional and their businesses are successful, everything is okay. What they may not realize is that over time, their lack of sleep could be having a significant impact on their mental health.”
Read more about the correlation between lack of sleep and depression here
27 Horrible things…
Ever wonder what could happen if you don’t get enough sleep? Things like, memory problems, irritability, skin aging, vision problems, colds and much more!
Read all 27 here
Sleep is good for your health
“…sleep isn’t just key to making us feel alert and preventing eye bags taking over our faces – it’s vital to genuine good health. And going with too little can have worryingly harmful effects.”
Read more about what sleep deprivation does to your health: HERE
Why Lack of Sleep=Sickness
“We already knew that not getting enough sleep can lead to an increased risk of getting sick, but Nathaniel Watson, a neurologist and sleep specialist at the University of Washington School of Medicine, said this new research helps explain why.”
Sleep=Game Changer
Now that March Madness is coming to an end, I have a feeling we might start having college basketball withdrawals. Well, check out how a goodnights sleep is almost game changing for some of our favorite NBA players!
Tips to Being More Productive
Here’s 18 tips to helping you be more productive and it begins with a better night’s sleep.
- Wear socks to bed
- Keep room at a cooler temperature
- Wake up to natural light
- Paint your walls blue
- Get enough exercise
- Indulge in a warm bath
- Eat a light (healthy) snack
- Avoid nicotine
- Avoid alcohol
- Avoid caffeine
- Avoid too much screen time
- Avoid stressful situations
- Avoid late naps
- Don’t try “catching up” on lost sleep
- Don’t touch that snooze button
- Use white noise
- Sleep on a medium firm mattress
- Sleep on your own
Counting Calories?
If you are someone who counts their calories make sure that you are having a good nights rest as well! READ MORE HERE
Packing On The Pounds?
Do you feel like you are just packing on the pounds? Do you find yourself asking these 3 questions:
- How does sleep, or lack of it, affect my weight?
- Should I really be getting 7-9 hours of sleep each night?
- If I’m too busy, or running low on sleep, is there something else I can do to keep my metabolism and weight steady?
Maintaining a Healthy Weight With A Good Night’s Sleep
This week let’s focus on the correlation between weight gain and good sleep.
” Maintaining a healthy weight can be a complex issue for both adults and kids. Recognizing some important basic behaviors, like ensuring that you and your children get a good night’s sleep, can result in numerous health benefits, including a healthier weight. “
Why It’s Important to Get Enough Sleep
“With a study that looked at older adults, researchers found that sleeping less than hours or more than 10 a night was associated with a higher likelihood of healthcare use. Shorter sleep durations were linked with greater odds of emergency department visits and longer sleep durations linked up with greater odds of overnight hospital stay. …Disrupting your sleep seems to have negative consequences on your health as well. Based on current studies, sleep disruption has been reported to increase the risk of incident dementia.”
Are You Still Tired?
“Getting a perfect night’s sleep every night is impossible. But if you’re sleeping pretty well and still wake up finding yourself out of sorts and tired most days of the week, there may be underlying problems.”
According to the following article (Read More Here) here are some reasons as to why you may still feel tired:
- Anemia
- Diabetes
- Thyroid Problems
- Sleep Apnea
- Chronic Pain
- Depression
- Breathing Problems
- Check your medicine cabinet
- Maybe you just need more sleep
How Early Do Your Kids Go To Bed
Studies show that kids with earlier bedtimes are less likely to be obese, have suicidal thoughts, or depression.
“A small three-week study published in the Journal of Pediatric Psychology in 2013 involved 32 children, between 8 and 12 years old, who were instructed to go to sleep either one hour later or earlier than usual. They were asked to complete tasks that measured emotional functioning, memory attention and math fluency at the end of each week, and the researchers found that going to sleep one hour later impaired children’s performance on the tasks.”
Bedtime Advice for Parents: “Roughly, infants should sleep by 7 p.m., toddlers by 7:30 p.m., younger children by 8 p.m., preteens by 8:30 p.m. and teens between 9 and 10:30 p.m”
Food and Sleep
Do you love food? Do you love sleep? A UCLA and Florida State study reveal that “a lack of sleep can speed up aging and even spell doom for marriages” Amy Gorin, a registered dietitian nutritionist helps you boost your chances with a good nights sleep with these 5 foods to add to your diet.
- Sunflower seeds
- Tart cherries
- Salmon
- Pistachios
- Red Wine
Enjoy your sleep…and your food!
How much sleep are your kids getting?
Here’s how to make sure that your kids are getting enough sleep. READ MORE HERE
- Babies ages 4 months to one year: 12 to 16 hours a day, including naps
- Toddlers ages 1 to 2 years: 11 to 14 hours a day, including naps
- Kids ages 3 to 5: 10 to 13 hours a day, including naps
- Kids ages 6 to 12: 9 to 12 hours a night
- Teens ages 13 to 18: 8 to 10 hours a night
The ‘Vampire Generation’
Are your older children getting enough sleep? Here’s some tips on making sure they get enough sleep:
- Recognize how much sleep they need
- Be a tech role model
- Read a book by lamplight
- Ban weekend lie ins
- Teach mindfulness for exams
- Separate siblings bedtimes
Essential Sleep Tips for Baby
Are you a new mom? Or an experienced mom that just cant figure out what to do with your baby’s sleep schedule? Here’s some ‘four fast facts’ about your baby’s sleep:
- Initially their sleep cycle is very short
- They need to learn night and day
- Their sleep requirements change
- They’re active sleepers
“A routine can start as soon as you bring a baby home from the hospital. And while your baby’s natural schedule is going to be a bit shifty for a while, that shouldn’t keep you from establishing how bedtime happens: including lowering the lights, reading a story, and singing a song.” READ MORE HERE
Weekend Drinking
After a long week of work some people want just one thing… HAPPY HOUR! Before diving in, Check out this article
Creating A Perfect Sleep Atmosphere
Getting ready for some spring cleaning and home re-designs? Here’s some tips on creating the perfect atmosphere to help you sleep better. Read More Here
7 Tips for Falling Asleep Faster
Ever ‘googled’ “How To Fall Asleep”? Check out these 7 strange therapies that might solve your sleep problem!
- Stimulus control
- Sleep Restriction
- Paradoxical intention
- Biofeedback
- Polyphasic sleep
- Thought challenging
- Meditation
Sleep Talking
“What sleep talking does most likely mean: A person is sleep deprived”
5 Foods To Improve Your Sleep
Now that we are in the second month of the year, it’s time to follow up on those New Year’s Resolutions of staying fit and eating healthy! If you need some inspiration for food that will make you feel better, check out this article about which 5 foods will help improve your sleep! (and we all know a good nights sleep, makes for a better tomorrow!) Read More Here
6 More Weeks of Winter
Winter blues got you down? And to top it off that groundhog Phil saw his shadow and declared 6 more weeks of winter! Check out this article to see the 8 ways winter affects your sleep. Read More Here
Happy Heart Health Month!
It’s officially February which means it Heart Health Month! Keep your heart happy and healthy. Check out this article about the link between Sleep Apnea and Heart Disease. Read Here
Does Sleeping More Make You Lose Weight?
Celeb Trainer Harley Pasternak: How to Lose Weight Just by Sleeping: Read more here
Obstructive Sleep Apnea Linked to Kidney Disease and Type 2 Diabetes
“Obstructive sleep apnea is linked to kidney disease in type 2 diabetes patients. Type 2 diabetes is a risk factor for chronic kidney disease on its own, and sleep apnea is also seen as a common …” Read more here
Sleep Apnea Takes a Toll on Brain Function
“People with sleep apnea also often report problems with thinking such as poor concentration, difficulty with memory and decision-making, depression, and stress.” Read more here…
7 Things You Probably Didn’t Know About REM Sleep
- Your eyes are moving while you sleep
- Alcohol and drugs mess with your REM
- This sleep phase is critical for the developing brain
- It can enhance creative problem solving
- A rare disorder can cause people to act out their dreams
- REM sleep paralyzes you
- Lack of REM sleep is linked with neurodegenerative disorders
The Key To Feeling Well Rested
“The key to feeling well rested isn’t just the amount of time you sleep…” Read more here
Study Finds Pre-bed Routine Vital For a Good Night’s Sleep
“We spend a third of our lives asleep and most of us wake the next day feeling refreshed and rested but for those individuals who have sleep disorders or poor sleep habits that’s not the case.”
Why You Feel Like You’re Falling When You are Going To Sleep
“You climb into bed, get comfortable and cosy, start to feel your brain slowing down … and then suddenly you experience a shocking falling sensation.”
Melatonin
“What scientists eventually realized about melatonin is this: It’s the hormone that tells the body when it is nighttime. It’s made in the pineal gland, a pinecone-shaped structure located deep in the brain.”
Contact Us
The Center for Sleep Apnea & TMJ
1718 S Millennium Way, Meridian, ID 83642
Phone: (208) 376-3600
Fax: (208) 376-3616