Julian Center

How Sleep Apnea and Insomnia Affect Each Other –

Do you have insomnia? There is a strong possibility that your insomnia is caused by obstructive sleep apnea (OSA). Some people with insomnia have used different treatments to cure their sleep disorder but to no avail.

Insomnia and obstructive sleep apnea are two different sleep disorders that affect millions of people. Insomnia is often characterized by difficulties initiating or remaining asleep, while OSA is the partial or complete blockage your upper airway during sleep resulting in a snoring and repeated pauses in breathing.

In this article, let us understand how insomnia and obstructive sleep apnea are associated with each other.

Sleep Apnea May be the Cause of Insomnia

People who are suffering from insomnia may be experiencing the initial obstructive sleep apnea symptoms. This is the regular disruption of sleep that is caused by a partial or blocked breathing. Between 39 to 58% of patients diagnosed with OSA have insomnia.

For people who have insomnia, waking up starts with their minds racing and the feeling of fear. These racing mind and fear result to anxiety that keeps them from returning to sleep. The study Review of Sleep Studies of Patients with Chronic Insomnia at a Sleep Disorder Unit concluded that patients with chorine insomnia have underlying primary sleep disorders. OSA was found in 35.9% of patients.

Those who are suffering from obstructive sleep apnea during sleep experience increased upper airway collapsibility when awakened by noise or other distraction. These awakenings may cause anxiety to ignite. OSA may cause insomnia by waking up a person several times.

Sleep Apnea and Insomnia Can Result to Daytime Sleepiness

Daytime sleepiness is one of the most common complaints of people who are suffering from these two sleep disorders. People experience sudden excessive sleepiness feel sluggish and drowsy during the day because of insomnia and anxiety to fall asleep. This can interfere with school, work, and other daily activities.

One of the side effects of sleep apnea is the struggle to sleep during sleep and may wake up several times in an hour. These wakeups can interrupt their natural sleep cycles. As a result, these people may not have sufficient or healthy sleep and may feel drowsy the next day. Meanwhile, people with insomnia feel increased pressure to fall asleep which results in daytime sleepiness.

The sleep disorders sleep apnea and insomnia can both result to daytime sleepiness.

Sleep Apnea and Insomnia Patients Cannot Complete the Sleep Cycle

People with sleep apnea and insomnia cannot complete the required sleep hours to get a good night’s sleep making you feel tired after waking up. According to the Centers of Disease Control and Prevention, adults should sleep for 7 to 9 hours every night.

Insomnia makes it hard to fall asleep, to stay asleep, and to go back to sleep. On the other hand, obstructive sleep apnea can cause the airway to narrow or close off, resulting in a reduced or stopped breathing for short periods as you sleep.

Once your breathing stops, you may gasp or snort and make restless body movements. Once you stop breathing, the oxygen levels in your blood go down, and your carbon dioxide levels increase. Since OSA disturbs your sleep, it makes you feel very tired after waking up.

Although these are two different sleep disorders, insomnia and obstructive sleep apnea are connected to each other because of its causes and effects. If you suspect that your insomnia is sleep apnea related, reach out to a medical professional or a dentist specializing in sleep disorder to get a full sleep apnea test and sleep apnea treatment.

7 Causes of Insomnia That You Should Know –

Insomnia can make your life difficult. It is a common sleep disorder that can prevent you from falling asleep, staying asleep, and getting back to sleep.

Insomnia can make you look and feel tired after waking up. It does not only sap your energy levels but also your mood, work performance, and quality of your life.

There a number of possible risk factors for insomnia. Here are the 7 causes of insomnia that you should know.

Anxiety and Stress

One of the causes of insomnia is anxiety and stress after a stressful event like problems at work, bereavement or financial difficulties.

The problem can still continue after the event has passed. Most adults have trouble sleeping because they feel nervous or troubled. Stress and anxiety symptoms that can lead to insomnia include tension, excessive worry, and feeling overwhelmed.

Anxiety and stress can be associated with onset insomnia where you experience trouble falling asleep or maintenance insomnia where you wake up in the middle of the night and struggle to return to sleep. Due to the quietness and inactivity of the night, stressful events can keep a person awake.

Lifestyle

Your lifestyle can also be a cause of insomnia.

Your travel or work schedules can also affect your circadian rhythms or your body’s internal clock. Disrupting the circadian rhythms of your body by frequently changing shifts or traveling across multiple time zones can lead to insomnia.

Poor Sleep Habits

Poor sleep habits can also interrupt your sleep, causing insomnia.

Having irregular bedtime habits, using your bed for work, taking naps, doing stimulating activities before bed, eating, watching TV, and using computers and smartphones can interfere with your sleep cycle. These sleep habits prevent your brain from shutting down, promoting insomnia.

Having poor sleep hygiene prevents your body and brain from slowing down before bedtime, causing insomnia.

Environment

The place where you sleep can also cause insomnia. Factors such as an uncomfortable bed, too much light, noise, and extreme temperatures can interfere with your sleep. Sleeping with a partner who snores can also promote insomnia.

Sleeping in an uncomfortable sleep environment can prevent you from having a relaxing sleep causing insomnia.

Medical Problems

A lot of medical conditions and diseases can lead to insomnia. Insomnia may be the primary problem, but it can also be associated with other conditions. These health conditions include allergies, asthma, acid reflux, arthritis, chronic pain, kidney disease, and cancer.

For instance, asthma can often cause sleep disturbance because of wheezing, coughing, and breathing difficulties. It also usually worsens at night that constricts the airway and increasing the risks of asthma attacks. Medical conditions can cause discomforts that make it difficult for a person to sleep.

Medications

Medications can also cause insomnia. Some over-the-counter medications and prescriptions can cause insomnia as their side effect.

These include antidepressants, medicines for epilepsy, high blood pressure, steroid medication, non-steroidal anti-inflammatory drugs, stimulant medicines for ADHD, and some medicines to treat common colds, asthma, and nasal allergies.

Many over-the-counter medications and prescriptions contain caffeine and stimulants that disrupt sleep.

Mental Health Conditions

Mental health conditions can make it hard for you to sleep. The National Institutes of Health estimated 43.4 million adults experienced the prevalence of mental illnesses in 2015. The study entitled Sleep Disorders as Core Symptoms of Depression writes that three-quarters of depressed patients have insomnia.

Underlying types of mental illness such as depression, bipolar disorder, panic disorder, post-traumatic stress disorder, and schizophrenia can prevent you from falling asleep at night.

Insomnia Should Be Treated Immediately

Insomnia can be caused by medical or mental health problems, unhealthy lifestyle, medication, and anxiety and stress. If you are experiencing symptoms of this sleep disorder, it is important to take things seriously and talk to a medical specialist, like a dentist specializing in sleep disorder to diagnose the issue and treatment for insomnia.

7 Natural Sleep Supplements That Work –

Sleep is always taken for granted. A lot of people don’t think very much of sleep since it is an ordinary part of life. However, if you cannot sleep or if you experience insomnia, it can be a big problem.

When someone cannot sleep or doesn’t have enough sleep, natural sleep aids come to mind. Sleep remedies are as old as sleep problems. Ancient doctors used poppies and mandrake root to aid with people’s sleep issues. Many people who do not want to take prescription sleeping pills because of its known side effects turn to natural supplements to help with their sleep issues.

If you have troubles falling or staying asleep and you are looking for natural sleep remedies, below are natural supplements to help you.

Melatonin

A melatonin supplement is a popular natural supplement to promote sleep. Melatonin is a principal sleep hormone that signals the brain once it is time to take some rest and head to sleep.

A study by Luthringer, Muzet, Zisapel, Staner to elderly patients diagnosed with insomnia concluded that nightly treatment using 2 mg of prolonged-release melatonin (PRM) effectively influenced sleep and improved the quality of sleep of patients with insomnia. The study also posits that PRM is better than placebo and has no evidence of rebound effects.

Melatonin does not have any withdrawal effects for users. A study conducted by Geijlswijk, Mol, Egberts, and Smits showed that long-term melatonin treatment in children did not cause significant deviation on their quality of sleep, puberty development, and even mental health.

Taking melatonin supplement is one of the easiest ways to fall asleep, even if you have insomnia. It helps improve the quality of your sleep and energy the next day.

Valerian

Valerian Root is recommended to reduce the amount of time it takes you to fall asleep. If your mind is racing causing you to wake up in the middle of the night, taking Valerian root can aid you in staying asleep.

Although there is no single compound in Valerian that can be identified as an active agent, the National Institutes of Health reported that it might have sedative properties that may increase the amount of gamma-aminobutyric acid (GABA). GABA is the brain’s compound that prevents the spreading of nerve impulses. It inhibits and reduces the activity of the nerve cell. It also controls your body’s response to anxiety and stress.

Valerian is a sleeping aid that can help with insomnia because it increases the amount of GABA in your body that promotes calmness and relaxation.

Magnesium

Another natural supplement to promote sleep is magnesium. Magnesium is one of the most common minerals in the world and can be found in several foods. It is important for the human health and is responsible for more than 600 cellular reactions in the body.

Magnesium activates the parasympathetic nervous system, the system that is responsible for making you feel relax and calm. It regulates the sleep hormone melatonin, cortisol, and blood pressure. It also aids in the increase of GABA in the brain. However, according to an article published in PubMed Health, taking magnesium in the form of supplements can cause side effects such as diarrhea, cramps, troubled breathing or nausea.

Magnesium helps activate the neurotransmitters in the body which is responsible for preparing your body and mind to feel calm and promote sleep.

L-Theanine

L-Theanine is an amino acid derivative that can be found in green tea that can help you snooze immediately. It is known to prompt the release of GABA in the brain. Once released, GABA activates the neurotransmitters which reduce stress and anxiety and promotes relaxation. A study by Lyon, Kapoor, and Juneja to 98 male children diagnosed with ADHD showed that taking L-Theanine helped improved some aspects of their sleep quality.

L-Theanine generates and regulates the alpha waves in the brain that occurs during the time of deep relaxation. When the alpha wave activity increases, L-Theanine also reduces your stress and tension.

L-Theanine helps extend the duration of your sleep because it decreases your alertness and energy levels when it is time to take some rest. When you are calm and focused, you can concentrate on getting a good night’s sleep.

5-HTP

5-Hydroxytryptophane, more popularly known as 5-HTP, helps add some extra hours of sleep to your nights. As a more modern natural supplement, 5-HTP came from the seed pods of the West African medicinal plant called Griffonia Simplicifolia. Europeans started using 5-HTP to help treat their sleep problems and depression.

5-HTP is a building block for serotonin which helps regulate mood, sexual behavior, memory, and happiness. Serotonin converts to melatonin. It is also responsible for the breakdown of Tryptophan and convert it to 5-HTP and then to serotonin and melatonin to reduce calmness, happiness, and reduce stress and anxiety to fall asleep better during the night.

5-HTP improves your ability to get a good night’s sleep because of the boost in the levels of melatonin and serotonin in the body which enhances sleep quality and helps you achieve a deeper state of sleep for longer periods.

Holy Basil

If you are under stress and that hinders you from sleeping at night, holy basil is a natural supplement to help you. It’s known as the “Queen of Herbs.”

Holy basil acts as an adaptogen or a natural substance that assists your body in adapting to stress and to promote mental balance. If you are waking up in the middle of the night, it can be due to the stress hormone cortisol. Holy basil has the ability to lower down cortisol and regulate your blood sugar, which will normalize your sleep cycle.

Holy basil has antidepressant and anti-anxiety properties. With lower levels of anxiety and stress, you can have extra hours of sleep, and you will no longer experience the cases of rising in the middle of the night.

Lavender

Lavender is a plant mostly used for the production of essential oils and aromatherapy that assist in sleeping. Lavender can also temporarily relieve you from anxiety. Although it does not have a sedative effect, using lavender as aromatherapy or inhalant can help improve your sleep quality and reduce insomnia.

Several studies proved the effects of lavender to sleeping. A study conducted to women college students  suggest that using lavender fragrance helped with insomnia and depression. Another study on young men and women also asserted that lavender serves as a mild sedative to promote deep sleep.

Lavender is a natural sleep aid that contains no sedation and no other chemicals and drugs. It keeps your mind free from stress and anxiety which will help you sleep better and faster.

Instead of taking sleeping pills which have proven side effects, using natural sleep supplements can aid you with your sleep problems. Remember that what works for others may not work for you so it is important to understand the supplements before taking them. Know what you put in your body by consulting a sleep expert, such as a dentist specializing in sleep problems, about the benefits and risks of these natural supplements.

7 Effective Sleep Tips for Children with ADHD –

Every night does not need to be so hard. Compared with other children, kids with ADHD are four times less likely to fall asleep quickly.

Kids with attention deficit hyperactivity disorder or ADHD often struggle to sleep and to get enough sleep. According to the American Academy of Sleep Medicine, kids with ADHD who do not get adequate sleep have trouble experiencing failure in paying attention and achieving academic success.

A study conducted to 244 children aged 5 to 12 with ADHD showed that behavioral sleep intervention can improve not only a child’s ADHD symptoms but also the quality of life of the family. The study implemented a plan to teach the parents of better sleep hygiene that modestly improve the quality and duration of sleep of the subjects. The researchers concluded that educating the parents on proper sleep habits can lead to better sleep.

Learn how to get your kids with ADHD off to sleep with these 7 sleep remedies.

Stick to a Schedule

Deciding a routine of when the bed, bath, brush, read, and wake up times will be can help your kid sleep. A child with ADHD needs routine and predictability even more than other children. The hour before your bedtime should be calm and quiet. The lights should also be kept low, so your kid’s body can produce melatonin, the natural sleep hormone of the body.

Committing to a schedule and sticking to it will help your kid establish his routine even for a simple daily task. Maintaining an evening routine also helps signal your kid’s brain and body to slow down.

Use White Noise

Using white noise, calming music, and nature sound to block off the noise coming from your neighbor or household is important. Kids with sensory issues have extremely sensitive hearing. Try using an air purifier for white noise, or you can download an app to your smartphone that offers different nature sounds.

Listening to white noise is needed to stop noises from entering your kid’s bedroom that can disturb his sleep.

Exercise Daily

Exercising should be one of your priorities. Children need to have at least one hour of physical activity every day. Other than keeping them physically fit, exercise also help them sleep better at night.

You may walk the dog in the park or do a ball activity every morning. Swimming and running around are also good physical activities for kids.

Doing physical activities every day can make children use their brains and bodies to a high degree during the daytime that they will more quickly fall asleep during bedtime.

Keep the Room Dark

Darkness eliminates visual distractions that keep your kid from falling asleep. If your kid cannot see any toy, he will not get out of bed to play with them.

In addition, use blackout curtains to stop too much light from entering the room. Too much light during bedtime can disrupt the production of melatonin in the body. Close the curtains and windows an hour before your scheduled bedtime.

What if your kid is afraid of the dark and needs light in order to fall asleep? Use dim light and turn it off as soon as he is asleep.

Maintaining darkness in the room is important to help with the production of melatonin in the body. Having a light source in the bedroom can trigger your kid’s waking cycle.

Dress for Comfort

Other than considering the best sleep environment for your child, another element to consider is to pick up comfortable pajamas. Dressing for comfort helps support a good shut-eye.

Sleep attire can help regulate the body’s temperature during the night. It also promotes better sleep.

Cotton is an all-natural fabric that is lightweight and soft to touch. It allows air circulation and does not irritate the skin. Meanwhile, flannel is best for colder months because it provides warmth and breathability.

Silk is known as a magical thermoregulatory. It helps keep your kid warm when it is cold and cool when it is hot. Bamboo, fabric from the fibers of the bamboo plant, is soft and silky on the skin. It keeps the wearer at a comfortable temperature. It is also hypoallergenic and has anti-bacterial properties.

The fabric of your kid’s pajamas plays a significant role in making him comfortable when asleep. If your child is comfortable while sleeping, it can promote a long and full night of sleep.

Create the Calm

Creating or restoring the calm with your child can prepare him for bedtime. You may have your child focus on breathing while visualizing himself inside an elevator gently going up and down while he is inhaling and exhaling.

Consider praying as well. Encourage your child to entrust his loved ones and his cares to a prayer to quiet a restless mind. Create affirming phrases such as “I am lovable, capable, and talented” before going to sleep.

Your child will react positively to these different calming techniques because it creates the aura of calmness before hitting the sack. The more relaxed your child is, the easier it is for him to go to bed.

Watch the Foods and Drinks

Foods and drinks are significant factors to consider when it comes to bedtime. The food and drinks that your kid consumes before going to sleep can affect his sleep. The ingredients that these foods and drinks contain can do different things to the brain and body.

Eating too much sugar close to night time can cause problems with sleeping. Sodas, candies, cereals, and bread have high sugar levels that can hinder your child from going to sleep.

Coffee and energy drinks are not the only ones containing caffeine. Like sugar, it can be found in several foods and drinks such as sodas, chocolate, chocolate milk, and even medicines.

Fat is another area which is often overlooked. Consuming too many fats can lead to issues such as type 2 diabetes, heart disease, and increase in weight. It takes longer to digest in the digestive system compared with other foods and can keep your child awake if consumed close to bedtime.

“You are what you eat” and it is the same for kids with ADHD. Consuming foods and drinks with too much sugar, caffeine, and fats can hinder them from sleeping quickly.

Dealing with your child with ADHD when it comes to sleeping is not easy, but it is definitely worth the effort. Helping your child in discovering what can help them to sleep using these 7 sleep techniques can give them a restful night’s sleep. If your kid is still having problems with sleep after following these tips, there is a possibility that he is already experiencing a sleep disorder. You should see a sleep dentist to diagnose it immediately.

The Connection Between Sleep and Obesity –

The statistics are alarming. According to the Centers for Disease Control and Prevention, 70.7% of adults in the United States are either overweight or obese. Almost 80% of overweight people report that they are experiencing sleep problems.

Obesity leads to different diseases, including sleep disorders. Poor sleep is also linked to different health problems, including obesity. While studies show that lack of sleep results to added weight, heavier people tend to have more problems in getting a good night’s sleep as well.

What is the relationship between sleep and obesity? Here are three factors on how sleep and obesity are connected to each other.

Promotes Excessive Weight

Lack of sleep can increase your risk of obesity. When you are sleep deprived, the level of your leptin (the hormone responsible for making you feel full) and ghrelin (the hunger-promoting hormones) drop. As the leptin and ghrelin levels drop, you start to crave high-fat and high-calorie foods. The drop also leads to an increase in the motivation to eat and intake more food.

The study published in the European Journal of Clinical Nutrition showed that (partial) sleep deprivation in men typically goes with increased fats and lower protein consumption which may contribute to weight gain. Another research study Sleep and Obesity in Children and Adolescents found that sleep deprivation in children and adolescents increases the risk of being overweight or obese due to neuroendocrine changes that increase their calorie intake from main meals and snacks.

Once you are sleep deprived, your leptin and ghrelin levels drop, increasing your cravings for high-fat and high-calorie foods that cause obesity.

Increases Risks of Sleep Breathing Disorder

As a person gains weight, the risk of sleep-disordered breathing increases because of compromised respiratory functions. A research entitled Obesity and Obstructive Apnea concluded that obesity is a potent risk factor for the development and progress of sleep apnea. As you gain weight, you accumulate more fats in the lower torso around your abdominal area which increase the upper airway mechanical loads and decrease the compensatory neuromuscular responses which develop upper airway obstruction while you sleep.

During a sleep apnea episode, the muscles in the throat and tongue are more relaxed and the soft tissues around the throat block the airways. The accumulated fat in the areas of the truck and neck presses the airway once the throat muscles relaxed when sleeping, causing disruption in breathing.

The Interactions Between Obesity and Obstructive Sleep Apnea study posits that losing weight does not only benefit sleep apnea severity but also in reducing the cardiometabolic consequences related to both sleep apnea and obesity.

Obesity increases the risk of acquiring sleep-breathing disorders such as sleep apnea. As you gain weight, you acquire more fats in your throat and tongue which block the airways resulting in a sleep apnea episode.

Slows Metabolism

When you are sleep deprived, your metabolism slows down.

The research conducted by Knutson, Spiegel, Penev, and Van Cauter concluded that chronic partial sleep increases the risk of obesity and diabetes because of glucose regulation, insulin resistance, energy expenditure, and neuroendocrine control of appetite which leads to excessive food intake. Lack of sleep has an effect on your insulin sensitivity and glucose tolerance making your body unable to metabolize energy from the foods you consume that contain carbohydrates.

When you are sleep deprived, it negatively affects the release of the growth hormones in your body. Lower HGH levels due to lack of sleep may cause reduced muscle mass. Diminished mass slows down your metabolism, making it easier for you to get fat.

Lack of sleep results in insulin sensitivity and glucose tolerance. Your growth hormones also decrease, slowing down your metabolism and making you gain weight faster.

There are several factors on how sleep can increase the risks of obesity and how obesity can cause sleep deprivation. People who don’t get enough sleep tend to eat more causing obesity while those who are obese cannot get quality sleep. If you are experiencing the symptoms of sleep disorders because of your weight or you are gaining weight because of a possible sleep problem, consider visiting a sleep expert like a dentist specializing in sleep issues as soon as possible.

Rewiring Your Brain: 7 Ways to Get a Better Sleep at Night –

Getting a long and restful sleep is like a dream come true. But in reality, many are ignoring a healthy bedtime routine causing them to sleep late or sleep for shorter periods. The way you think about sleep is often the cause of these problems.

Your quality of sleep can be affected by how you think about it and how you prioritize it. If you think sleep is just a part of your daily routine and not on top of your priority list, you will have a hard time falling asleep. A healthier mindset when you go to bed would be to allow your body to relax and your mind to let go of everything you have done during the day so you can slowly but surely doze off.

If you are looking to improve your sleep and improve your bedtime routine, consider changing your mindset about sleeping. Here are tips to help you rewire your brain.

Change Your Attitude About Sleep

Improving the way you see sleep can help you sleep better. How you think about sleep can have a huge impact on how well you sleep. Your mindset can either help you sleep or can cause you to stay awake.

Learning how to see sleep will help remind you of the importance of getting adequate healthy, quality sleep in your life. Treating sleep as a priority will help heal and restore your body.

Begin by forming healthy beliefs about sleep, such as:

• Falling asleep is easy.
• Sleeping is something I enjoy because it rejuvenates my body.
• Sleeping makes me feel energized.
• I can relax whenever I sleep.

Whether you are improving your performance at work or in school, losing weight, or trying to look better or healthier, quality sleep is an important matter. Viewing sleep as a goal can help improve your sleep habits. To help establish these thoughts, say them out loud and think about them before you hit the bed. Think about how relaxing and peaceful your bed is and why sleeping can be a pleasant thing.

Think Sleepy Thoughts

Your thoughts influence the way you feel and the way you sleep. Sleep and stress don’t mix. If you think about stressful things, your heart will start to beat faster which will prevent you from sleeping.

Before you prepare to sleep, imagine yourself feeling tired and sleepy. Think about a time when you could not keep your eyes open, and you just wanted to take the day off. Changing your thoughts about sleep may sound simple, but it takes some practice to make it work well for you.

Your body physically reacts to what your thoughts are. If you have happy, confident, and sleepy thoughts, your body will react accordingly.

Plan for a Better Sleep

Having an evening pre-bed ritual can help you go to sleep faster. Practicing a relaxing bedtime routine right before you go to bed can prepare you mentally and physically.

Getting in sync with your body’s natural sleep and wake cycle is one of the most important strategies for getting better sleep. Take a warm bath or shower before you go to bed to help you relax. Dim the lights and drop the thermostat to cool your bedroom in the hours leading up to your bedtime. Stop using your smartphone or laptop and listen to something relaxing, such as nature sounds, white noise, or binaural beats.

Having a regular sleep and wake schedule will help you feel more refreshed and energized. It helps set your body’s internal clock to optimize the quality of sleep.

Planning a nighttime routine with consistent timing will allow you to have better rest because it helps your body and mind to start winding down.

Set Your Goals

Setting small goals for small changes can often lead to long-term results. Set attainable goals to help you get more sleep. You can start sleeping 30 minutes earlier during the night or you can also wake up 30 minutes earlier in the morning. You can also compete against yourself and beat your best record.

However, if you are having trouble getting or staying asleep, reverse this advice and go to bed 30 minutes or an hour later. this may sound irrational but such advice is designed to increase your sleep drive and help you to sleep more effectively.

Keep your goal in mind as you begin to rewire your brain and improve your sleep habits. If you feel there are a lot of things to do and you cannot make time to sleep, remind yourself again of your goals. Setting your goals can help improve your sleep and bedtime routine.

Keep a Sleep Journal

If you suspect that you have sleep problems, tracking your sleep and wake hours can help you recognize that problem. Sometimes, having sleep problems is not a result of a sleep disorder but because of your sleep habits. Drinking alcohol and caffeine before going to sleep or having poor sleep hygiene can keep you from sleeping well and on time.

You may use a simple sleep diary or use a sleep journal app to help monitor not only your sleep and wake times but also the activities you did during the day. You may start to notice some negative patterns and habits by just looking at your sleep journal.

You may recognize that every time you drink alcohol, you go to bed earlier, but you wake up more frequently during the night. You may also notice that every time you exercise during the day, you have longer, quality sleep.

Keeping track of everything using a sleep journal helps you see which areas you should improve and which routines affect your sleep. Tracking your sleep habits can also motivate and encourage you in following the correct sleep routine.

Reward Yourself

It is important to reward yourself whenever you make progress toward reaching your goals. To keep your mental and physical health in order, you should reward yourself. Rewards can keep you motivated. A case study conducted by Tippet and Kluvers showed that rewards are motivators for employees. With a reward for reaching your goals, you feel more motivated to reach them.

Plan a healthy reward once you reach your sleep goals. This motivator can be a movie or spa treat, or you can also take a day off at the end of the week and go on a short trip to a beach.

Having a motivator will help you achieve your goal. Since we are mentally wired to enjoy and aim for rewards, rewarding ourselves at the end of the day can keep us motivated.

Be Consistent

The most important factor in rewiring your brain is to stay consistent. The regularity of your sleep routine and habits is what will help your biological clock function to stay at its peak.

Once you plan your sleep schedule, pick the times that you can stick to not only during the weekdays but even during the weekends. If your body gets accustomed to your new sleep and wake-up times, it will help you fall asleep better at night and wake up easier and with more energy in the morning.

Understanding how your brain works when it comes to sleep can result in healthier, longer, and more quality sleep. Anytime you are experiencing problems with asleep, visualize yourself accomplishing your sleep goals. If your sleep disorder still affects you even after following these steps, consider having yourself checked by a medical professional like a dentist specializing in sleep problems to assess the problem further.

5 Ways to Rewire Your Brain to Reduce Stress –

If you feel that stress is killing you, that is because it may be.

Stress can affect your overall well-being. It can weaken your immune system and reduce your body’s response to infections, bacteria, and viruses. It can also increase the time it takes you to fully recover from an injury or illness. According to the Stress in America Survey by the American Psychological Association, 75% of Americans suffer from stress-related conditions.

Before stress can do you any harm, it is important to stop it immediately. Here are 5 ways that you can use to rewire your brain to reduce stress.

Practice Meditation

A simple practice that can you can do in 15 minutes to help you rewire your brain to reduce the signs of stress and anxiety is by practicing meditation. Meditation helps you become more mindful and achieve deeper states of rest.

The study entitled Meditation Programs for Psychological Stress and Well-being suggested that mindfulness meditation should be discussed by clinicians with patients for addressing patients’ psychological stress. People can use meditation in treating stress and other stress-related conditions.

There are several ways to practice meditation: Reciting a mantra, breathing, counting, and practicing mindfulness. Pranayama Yoga, an art of Yoga breathing, teaches the right way to breathe through the diaphragm which helps you to relax and control your heart rate through slow breathing. Slow breathing helps the brain rewire itself to be calmer.

Meditation allows you to detect, observe, and master your emotions. Over time, it can lower your reactivity to stress.

Think Happy Thoughts

If you rewire your brain to think positively, it will be natural and normal for the brain to think of positive thoughts to reduce stress. It can also lower the levels of cortisol – the stress hormone.

Thinking about happy thoughts can start with positive affirmations. Positive thinking quotes can help you reprogram your thinking so you can automatically promote positive thinking. Positive affirmations such as “This challenge is my chance to grow” instead of “I quit”.  Or, “I take this as an opportunity to learn” instead of “I made a mistake.” These are constructive statements that can reduce stress.

Thinking of happy thoughts enables you to cope better when it comes to stressful situations and can reduce the harmful health effects of stress on your body.

Track Your Stressors

To rewire your brain to reduce stress, you need to be aware of where it’s coming from. The more stress you experience from multiple sources, the less you are aware of it. You need to be aware of your stressors to have them under control.

Take some time and check yourself. Pay attention to your body and check the physical signs of stress. Identify where in your body you feel different emotions. Tune in to your emotion and notice what you feel.

Since negative thoughts are automatic, track your thoughts. This will give you a better picture of how your stressors impact your daily life and how you can avoid repeating them.

Once you are aware of your stressors, you can practice changing them.

Mind Your Mind

Minding your mind or mindfulness can rewire your brain and wipe away your stress. Mindfulness is paying attention to your present moment without judgment. It not only reduces stress but also builds inner strength so that future stressors will have less impact on your well-being and happiness.

Mindfulness practice reduces the activity of your brain’s amygdala. The amygdala is the part of your brain responsible for switching on your stress response. Once it reduces activity, the level of your stress reduces too.

Mindfulness also gives you the space to think differently about stress. Instead of seeing the negative effects of stress, you see it in a different, positive light.

Let Go of Stress

Letting go of the things that are the main causes of stress is another way of rewiring your brain to reduce stress. Let go of the tension in your body. Take slow and deep breaths while relaxing your eyes, shoulders, and jaws.

Stress minimizes the production of new brain cells. The brain-derived neurotrophic factor (BDNF), also known as the fertilizer for the brain, is a protein that is needed in keeping your existing brain cells healthy and helps in stimulating the new brain cell formulation.

When you are stressed, your brain increases cortisol production. Cortisol halts the production of BDNF. When BDNF production is reduced, it results in fewer new brain cells forming. Lowered levels of BDNF are associated with dementia, schizophrenia, and Alzheimer’s disease.

Rewire your brain by letting go of your stressors to help your body relax and reduce stress.

Good Sleep and a healthy diet are essential, but your mental health is important too. Doing simple steps such as meditating, doing mindfulness techniques, and thinking happy thoughts can give you better results when it comes to rewiring your brain to reduce stress.

How Healthy Sleep Helps You Escape Death From Fatal Diseases –

Some people think that sleep is for the healthy and not for the weak. However, sleep is important for everyone. It is crucial for your health. Sleep helps strengthen your immune system, makes you look good, improves your mood and memory, and increases your energy.

Lack of sleep makes you grumpy and stressed out the morning you wake up. Having enough sleep every night decreases your risk of getting fatal diseases. Sleep also allows your organs to be restored. It heals and repairs your heart and blood vessels. A good 7 to 9 hours of sleep gives your cardiovascular and immune systems their much-needed rest.

Let’s cite the fatal diseases that you can deter with a good night’s sleep.

Cancer

A few hours of sleep can actually lower your risk of cancer.

The book entitled Sleep, Sleep Behavior and Sleep Disorders showed that women who have nine hours or more of sleep every night have 28% decreased the risk of getting breast cancer. As you sleep, your brain regulates two hormones that influence cancer cells: cortisol and melatonin.

Cortisol is known as stress hormone that the brain releases if you are experiencing stress or anxiety. It is also the hormone responsible for regulating the activity of your immune system. It releases killer cells that help your body in battling cancer.

The other hormone that influences cancer cells is melatonin. It has antioxidant properties that prevent damage to your cells that can lead to cancer. Melatonin also lowers the production of estrogen from the ovaries. It prevents high levels of estrogen that can result in breast cancer.

Getting seven to nine hours of regular sleep every night regulates cortisol and melatonin which helps your body in fighting cancer.

Diabetes

Sleep can prevent diabetes.

Sleep deprivation can lead to type 2 diabetes. One of the dangers of sleep deprivation is the impairment of your glucose metabolism. The Impact of Sleep and Sleep Loss on Glucose Homeostasis and Appetite Regulation study posits that lack of sleep can lead to impaired glucose metabolism as well as increases in insulin levels that can result in the development of diabetes.

Increased sleep can help improve your glucose tolerance. Getting a good night’s sleep can also help regulate your appetite, immune system, and weight control.

Having a regular good night’s sleep can improve your glucose tolerance that prevents the development of diabetes.

Heart Disease

Sleep is essential in staying away from cardiovascular diseases. According to the National Sleep Foundation, 3,000 adults who are more than 45 years old and sleep for less than six hours every night are twice as likely to experience a heart attack or stroke compared with people who sleep for up to 8 hours every night.

Getting enough sleep decreases your risk of having high blood pressure and producing hormones and chemicals which are risk factors for heart diseases. Having an adequate sleep can also decrease the C-reactive protein (CRP) in your body. CRP is another risk factor for heart diseases that is released when you experience stress and inflammation.

Sleep decreases your chance of getting cardiovascular diseases since it lowers down your risks of getting high blood pressure, CRP, and hormones.

Better management of your sleep can improve your health and quality of life. Getting 7 to 9 hours of sleep every night decreases your chances of getting cancer, diabetes, and cardiovascular diseases. If you are having troubles with your sleep, it is a good idea to talk to a doctor with specialization on sleep problems to help you sleep better and longer.

5 Healthy Benefits of Getting 7 to 9 Hours of Sleep –

How much sleep can make you feel good? Sleep is important for your overall health and well-being. People spend up to one-third of their lives asleep.

Most people know that getting a good night’s sleep is important. However, only a few can complete the 7 to 9 hours of sleep requirement every night. Consistently sleeping less than 5 hours a night can impact your health negatively.

Read on to know why 7 to 9 hours of sleep is important.

Makes Your Life Longer

Getting 7 to 9 hours of sleep can make your life longer.

A research entitled Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies posits that people who slept for less than 6 hours every night were 12% more likely to face premature death. People who slept more than 9 hours are more at risk at 30%.

Completing at least 7 to 9 hours between the sheets can lessen your risk of death.

Helps the Immune System Function

During sleep, the immune system releases cytokines. These compounds create a protective effect on your immune system and help in fighting infection and inflammation in the body.

While the muscles relax and the blood supply increases as you sleep, your body uses this time to repair any damaged tissues and grow new ones. Important hormones are also released and your energy is restored.  While you sleep, your body releases or creates hormones, chemicals, and proteins that fight off infections and diseases.

If you are sleep deprived, these substances decrease as well, making your body more susceptible to new viruses and bacteria. Sleep deprivation also causes prolonged sickness because the body lacks the resources to fight the virus.

Without enough sleep, your body cannot produce enough cytokines to protect you from sickness.

Manages Your Appetite

Maintaining a habit of sleeping for 7 to 9 hours can manage your appetite. Sleep affects the body’s rate of energy use. When you lack sleep, your brain releases chemicals that signal hunger. This leads to craving and eating more, and gaining weight.

If you are sleep deprived, your leptin and ghrelin levels change. The leptin, which is responsible for telling the brain that the amount of fat stored in your body is sufficient, decreases. It tells the brain that there is plenty of energy stored in the body and the brain produces the feeling of fullness.

Meanwhile, ghrelin or the hormone released by the digestive system when there is little food, increases. It signals the brain to make you hungry and stimulates appetite.

Following the required number of sleep, every night maintains the level of your leptin and ghrelin to help manage your appetite.

Improves the Memory

Sleeping properly protects and improves your memory. A research conducted by Rasch and Born showed that sleeping after studying or learning can help with memory retention.

A person who is sleep-deprived may interpret events differently. Anyone who sleeps less than 7 to 9 hours tend to have impaired judgment and lose the ability to remember any previous information.

Sleeping 7 to 9 hours a day contribute to long-term memories, memory processing, and creative thinking.

Decreases Risks to Diseases

Missing a few hours of sleep every night can contribute to chronic health diseases such as obesity, diabetes, heart disease, and stroke. The Centers for Disease Control and Prevention showed that lack of sleep is a public health problem that can increase the risk of serious health concerns such as diabetes, depression, hypertension, obesity, heart disease, stroke, and cancer.

The National Health Interview Survey’s data showed that more than 30% of adults sleep less than 7 hours every night. Sleep deprivation produces chemicals and hormones in the body that increases the risk of developing stroke, heart diseases, and other diseases. According to an article published in The Guardian during an interview with Professor Francesco Cappuccio, sleeping less than six hours a night can put you at a risk of 48% increased chances of developing and dying from heart disease while a 15% increased chance of developing and dying from a stroke.

While you sleep, your body increases the production of white blood cells that are fighting diseases. White blood cells are involved in protecting your body against infectious diseases, bacteria, and viruses that threaten your health.

Getting enough quantity and quality of sleep is the key to maintaining a healthy lifestyle. Sleeping for at least 7 to 9 hours a night can make your life longer, help your immune system, and improve your memory. It is never too late to follow this habit.

Which is Better: Overnight Sleep Study in a Laboratory or Home Sleep Test?

Sleep disorders can bring about several health consequences. These increase your risks of diabetes, hypertension, stroke, hypertension, and even depression.

Obstructive sleep apnea or repeatedly stop and start of breathing during sleep alone affects an estimated 30 million people in the United States. In fact, it is believed that more than 80% of the cases of moderate to severe obstructive sleep apnea is still undiagnosed. This is particularly alarming considering that sleep apnea is linked to chronic diseases such as high blood pressure, diabetes, and heart diseases.

The good news is that sleep apnea, along with other sleep disorders can be diagnosed with the help of a professional. Sleep experts, like a dentist, can diagnose sleep disorders and can prescribe treatments to cure them by conducting a sleep study.

A sleep study can be conducted either in a laboratory or at home. But which is more effective? This article tackles which is better: undergoing a sleep study in a sleep center or at home.

Advantages of In-Lab Sleep Studies

1. Sleep Studies Conducted in a Laboratory For Serious Sleep Conditions

If you are suffering from a serious or severe sleep disorder, you must come to a sleep center for a sleep study.

Those who are suffering from moderate to severe problems need to go to a laboratory as the symptoms of their problems can negatively affect the accuracy of a home sleep test. An overnight sleep diagnostic test uses more advanced monitoring equipment and more sensors to get more accurate observation and data. An in-lab sleep study can measure brain wave activities while a person is lying in bed.

There are also sleep professionals to monitor your progress to ensure that everything is running correctly. These sleep professionals, also known as sleep technicians, make sure that you are following the standard protocol throughout the study.

An in-lab sleep study can diagnose serious and severe sleep disorders. It can gather more accurate data because of its more advanced monitoring equipment, sensors, and sleep technicians.

2. Overnight Sleep Studies in a Laboratory Can Detect Other Sleep Disorders

Overnight sleep studies can diagnose other sleep disorders that a home sleep test cannot. Some people are suffering from more than one sleep disorder. A popular combination is obstructive sleep apnea and restless legs syndrome. These two conditions cannot be differentiated by a home sleep study and require more sensors as well as audio-visual recording to be diagnosed completely.

Sleep disorders such as periodic leg movement disorder, bruxism, narcolepsy, parasomnias, and sleep-related seizure disorders are best identified in a laboratory. A home sleep test cannot record enough accurate and quality data to confirm a sleep disorder diagnosis.

If a sleep specialist suspects that you are suffering from a severe sleep apnea condition, the excellent test for you to undergo is a nocturnal polysomnogram or overnight diagnostic sleep study since it can collect a more detailed data range of your eye movements, brain waves, muscle activities, snoring, and even your body positions. It can also record your brainwave patterns that can help the sleep specialist to identify specific sleep and wake stages.

Overnight sleep studies provide more accurate diagnosis, especially if you are suffering from multiple sleep disorders.

Advantages of Home Sleep Tests

1. Home Sleep Tests Are Cost-Effective.

Home sleep tests are more cost-effective. They cost about a quarter of the price of an in-lab sleep test.

Because of its price, a lot of insurance carriers consider home sleep tests as more cost-effective compared with in-lab sleep studies. Many insurance companies require patients to undergo a home sleep test first before an overnight sleep study in a laboratory.

People who suspect they are suffering from sleep disorders choose home sleep tests because of its cost-effectiveness and lower prices compared to in-lab tests.

2. Sleep Tests Conducted at Home Are More Comfortable

Taking the test in your house, in your own room, allows you to sleep in a more familiar place. Because of it, you feel more comfortable in an environment that you are always sleeping in.

Before you take a home sleep test, a sleep technician or sleep specialist gives you a training on how you can administer the test on your own. A home sleep test requires you to go to sleep and wake-up during your regular sleep and wake up times.

This test monitors your heart rate through sensors that are slipped over your index finger and measures your oxygen levels. Another set of sensors are also strapped to your chest along with a small tube placed in your nostrils to measure the amount of air that you breathe through your nose. However, these sensors can only provide measurements and not a diagnosis. To read and interpret the data gathered, you need to set an appointment with a sleep professional to provide you the diagnosis and possible treatments.

Home sleep studies are more comfortable and convenient since these tests are conducted in your room. However, these tests can only provide measurements, and you still need to see a sleep specialist to get a proper diagnosis.

Both the overnight sleep study in a laboratory and the home sleep test have their own advantages. What is better for you depends on the situation that you have.

If you suspect that you are suffering from mild sleep disorders with no other significant issues, a home sleep testing is recommended. It is considered more cost-effective and comfortable since it is administered at home. However, when it comes to accuracy in diagnosing sleep disorders, an overnight sleep study in a laboratory is recommended. If you think you are suffering from moderate to severe sleep disorders or even multiple ones, an in-lab sleep study can provide more data that can diagnose even combination disorders.