3 Simple Ways to Get More Restful Sleep

restful sleepingEven people without insomnia can have trouble getting a good night’s rest. Many things can interfere with restorative sleep – crazy work schedules, anxiety, trouble putting down the smartphone, even what you eat and drink.

The following three simple steps can help you sleep better.

Cut down on caffeine

Caffeine drinkers may find it harder to fall asleep than people who don’t drink caffeine. Once they drift off, their sleep is shorter and lighter. For some, a single cup of coffee in the morning means a sleepless night. That may be because caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep. Caffeine can also interrupt sleep by increasing the need to urinate during the night.

People who suffer from insomnia should avoid caffeine as much as possible, since its effects can endure for many hours. Because caffeine withdrawal can cause headaches, irritability, and extreme fatigue, it may be easier to cut back gradually rather than go cold turkey. Those who can’t or don’t want to give up caffeine should avoid it after 2 p.m., or noon if they are especially caffeine-sensitive. Read the rest of this entry

excercise before sleepFindings of a recent survey revealed that physical exercise before sleep may be helpful. Almost 1000 adults representing ages 23 to 60, participated in this survey and it was observed that those who were the “vigorous exercisers” had double the probability of having good night’s sleep every night compared to those who were the “non-exercisers”.

“There seemed to be a dose-response effect,” said Dr Christopher Kline, a sleep researcher at the University of Pittsburgh School of Medicine. “The more you exercise, the better you’ll sleep.”

But “the biggest bang for your buck was from no-exercisers to light-exercisers”, Dr Kline said. “You get the most benefit from exercise when you move from no exercise to just a little exercise.” Read the rest of this entry

sleep betterThe Centers for Disease Control and Prevention found that 40.6 million American workers – 30% of the civilian workforce – sleep fewer than six hours per night, well below the recommended seven to nine hours. And that chronic exhaustion is costing the economy $63.2 billion in lost productivity, according to a Harvard Medical School study.

The employers have overlooked the effect this sleep deprivation can have on employee health and performance, even in the face of a growing body of research that links poor or inadequate sleep not only to low productivity but also to higher rates of depression, obesity, heart disease and cancer.

That’s starting to change, as The Wall Street Journal reports that the companies – including Goldman Sachs Group Inc Procter & Gamble Co. , and hedge-fund firm D.E. Shaw & Co. – are investing in sleep-hygiene workshops, online coaching for insomniacs, nap pods, and even special office lighting that helps regulate the body’s production of the sleep hormone melatonin. Read the rest of this entry

Mothers Are Sleep Deprived Than Fathers

father-mother-and-boy-sleepingA recently concluded survey results established the facts that the mothers are officially sleep deprived compared to fathers. They take longer to get off to sleep, are more likely to wake in the night and suffer more sleep disturbance from their children.

It is well recognized that women are poorer sleepers compared to the men, but findings from The Great British Sleep Survey show mothers fare worse than anyone.

Overall, mothers spend 10 minutes longer on average trying to get to sleep, and almost another 10 minutes extra awake during the night than fathers.The survey of over 21,000 UK adults found men better sleepers than women.  Read the rest of this entry

sleep center1WellStar Health System is celebrating helping people sleep better with the 20th anniversary of WellStar’s Sleep Medicine Program.

The Sleep Medicine Program was launch in March of 1993 with a two-beded sleep center at WellStar Kennestone Hospital. Today, WellStar’s Sleep Medicine Program has 20 beds at four locations in metro Atlanta and has performed nearly 30,000 sleep studies.

About 40 million people in the United States suffer from chronic long-term sleep disorders, and an additional 20 million people experience occasional sleep problems. The WellStar Sleep Medicine Program treats sleep disorders ranging from insomnia to sleep apnea.

Sleep centers are located at WellStar Douglas, Paulding and Windy Hill Hospitals and the WellStar Acworth Health Park. The Sleep Medicine program now offers home sleep testing and plans to open two additional sleep centers at South Cherokee Medical Center in Woodstock and at the new East Cobb Health Park, slated to open September 2014. For more information, call 770-956-STAR or visit wellstar.org.

Freshly Retired Germans Sleep Better

retired german good sleepingFreshly retired Germans tend to sleep better than their working counterparts, concludes a recent research study. However, as old age sets in, getting good-quality sleep becomes increasingly difficult.

Owing to reasons linked to career or family related stress issues almost one third of the adults have, at some point in their lives, suffered from sleep problems.

According to the findings of a recently concluded research study by the scientists of the Basel University and the German Institute for Economic Research, the retirement or a substantial long break from professional strain is as a nocturnal respite for elders. Read the rest of this entry

People sleep significantly better and feel more alert during the day  if they get at least 150 minutes of exercise a week, a new study  concludes.

A nationally representative sample of more than 2,600 men and women,  ages 18-85, found that 150 minutes of moderate to vigorous activity a  week, which is the national guideline, provided a 65% improvement in  sleep quality. People also said they felt less sleepy during the day,  compared to those with less physical activity.

The study, out in the December issue of the journal Mental  Health and Physical Activity, lends more evidence to mounting  research showing the importance of exercise to a number of health  factors. Read the rest of this entry

Dr. Brock Rondeau of Dr. Rondeau and Associates, a general dentist with a focus on orthodontics in London, is offering patients ways to sleep better at night time with sleep apnea treatments. Sleep apnea is a type of breathing disorder which is a serious, and potentially life-threatening condition characterized by brief interruptions of breathing during sleep.

“People who snore loudly are often the target of bad jokes and middle of the night elbow thrusts, but snoring is no laughing matter. While loud, disruptive snoring may strain relationships, it may signal a potentially life threatening disorder: obstructive sleep apnea. I am pleased to offer my patients a safe alternative for treating sleep apnea and allowing them to rest easy at night,” said Dr. Brock Rondeau, general dentist with a focus on London orthodontics.

The signs and symptoms of OSA include snoring, excessive daytime sleepiness, gasping or choking during the night, non-refreshed sleep, fragmented sleep, clouded memory, irritability, personality changes and morning headaches. Read the rest of this entry

Sleep is very essential for everyone because it is a process which would recharge our body for the next day’s adventure. So, it’s very important to get a deep and comfortable sleep. Nowadays many people are suffering from sleep problems. They are in search of a better cure for sleep related problems. CPAP is a system completely designed to provide a complete solution for people suffering from sleep apnea. It has a simple mechanism which provides positive pressure in the airways and prevents it from collapsing at the end of the respiration and thus enabling you to enjoy your sleep without any struggles.

The National Institute of Health statistics states that “about 18 million Americans suffer from sleep apnea and specifically the obstructive sleep apnea (OSA) and almost 80% of those suffering aren’t aware about their problem”. Read the rest of this entry

Snoring can be a serious health issue, disrupting normal sleeping patterns and disturbing partners as they try to sleep through the noise. Snoring affects more than 90 million adults and their partners.

One British survey found that if your spouse snores, by your 50th wedding anniversary you’ll have lost about 4 years’ worth of sleep. Besides just feeling tired all the time, people who don’t get enough sleep can develop memory and mood problems; they’re even at a greater risk of car accidents.

Moderate snorers include people who snore every night, but perhaps only when on their backs or only for part of the night. Heavy snorers should see a doctor to make sure they don’t have a serious sleeping disorder called sleep apnea. For light or moderate snorers, here are home remedies that can help you and your partner, sleep better. Read the rest of this entry

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