Julian Center

Five Tips to Avoid Post-Workout Insomnia –

Exercise is good for sleep. It helps you sleep faster and sounder all night. The 2013 Sleep in America poll of the National Sleep Foundation showed that almost 83% of people who exercise at any time of the day sleep better than those who do not exercise.

Some people’s schedule doesn’t allow them to work out earlier in the day, so they do the sweat sessions during the night. However, you might find that working out too close to your bedtime can give you more energy that can keep you awake longer at night. Post-workout insomnia can make you toss and turn, preventing you from getting a good night’s sleep.

If your only chance to exercise is during the night, there are other ways to treat insomnia. These five tips can prevent your nighttime workout sessions from keeping you awake all night.

Set a Routine

Setting a routine can prevent post-workout insomnia. According to Sleep by the National Sleep Foundation, compared with those who exercise at a later time in the day, those who work out on a treadmill at 7 in the morning sleep longer, experience deeper sleep cycles, and spend 75% more time in the most reparative stages of sleep.

If you cannot exercise in the morning, creating a daily routine and scheduling your workouts at the same time during the night can help your body clock adjust. If you exercise every night, you can sleep better than when you work out occasionally.

Building a daily routine can help your body clock adjust to your activities and prevent workout insomnia.

Do Low-Impact Exercises

If you do not have free time in the morning and can only work out at night, do low-impact exercises to prevent experiencing post-workout insomnia. Other forms of exercise such as low-intensity yoga, stretching, and tai-chi are recommended as perfect activities to help you sleep.

A low-intensity workout like yoga lowers stress levels, calms your mind, and relieves the tension in the body. Certain yoga poses like Halasana and Uttanasana, according to the Yoga Journal, can help in combatting restlessness and insomnia especially when you practice during the night.

Low-impact exercises can help you unwind, clear your mind, and relax before hitting the sack.

Take a Bath to Cool Down

Taking a warm bath or shower after working out and before going to sleep can make you feel comfortable to drift off. Research conducted by Raymann, Swaab, and Van Someren shows that temperature is important when it comes to sleep quality. A drop in body temperature can help with sleeping.

However, exercise increases body temperature. The body’s temperature naturally dips before bed. A warm bath or shower after your workout can help your body temperature fall a few degrees which can trigger sleepiness.

A warm bath or shower after working out can help keep your body cool down faster, making it easier for you to sleep and avoid post-workout insomnia.

Eat a Post Workout Snack

Eating after working out is all about balance. Eating too much can make you feel full and bloated while eating a little can make your stomach rumble. Both can prevent you from falling asleep.

Grab a light snack that contains protein and carbohydrates which are important for proper recovery. A whole-grain cracker topped with cottage cheese is a good snack to try. Cottage cheese contains protein that aids in creating the sleep-promoting amino acid tryptophan. The crackers have carbohydrates that increase tryptophan availability in the brain.

Enjoying a post-workout snack satisfies you and promotes better sleep.

Stay Hydrated

Drinking fluids to stay hydrated while exercising can help prevent post-workout insomnia. During your workout, you lose water in your body which can cause dehydration. Dehydration is known to increase cortisol.

Water is good to avoid consuming foods with empty calories and for hydrating. A research entitled Effect of Hydration State on Testosterone and Cortisol Responses to Training-Intensity Exercise in Collegiate Runners showed that maintaining hydration during training can reduce cortisol levels. If your cortisol level is elevated, it promotes sleep deprivation.

Staying hydrated while working out can help reduce your cortisol response and will aid you to sleep better at night.

Exercise and sleep are equally important for your health. The key is to develop a routine where you can optimize both. If insomnia still persists, visit a medical professional, like a dentist specializing in sleep problems, to have yourself evaluated and get treatment for insomnia.

9 Worst Foods to Eat Before Sleeping –

Most people tend to lose sleep because of stressful situations. Your last meal of the day should not be one of the reasons for you to lose sleep.

It is okay to have a bedtime snack before you go to bed as long as the food you consume helps you sleep. When you are looking for a bedtime snack, don’t just grab the first thing that you can think about. What you eat before you go to bed can drastically affect your sleep.

To avoid staying awake for long hours at night, here are the nine worst foods to eat before you hit the sack.

Dark Chocolate

Dark chocolate has become a favorite snack for people but believe it or not, it is one of the worst foods to eat before you go to bed. Dark chocolate has caffeine and theobromine that will keep you tossing and turning for several hours.

Once consumed, dark chocolates release anabolic hormones such as growth hormones and testosterone that can disrupt your sleep. The caffeine and theobromine in dark chocolate can increase arousal and prevent your body from shutting down. It also decreases your ability to develop and sustain deeper stages of sleep.

Even though dark chocolate does not contain much caffeine like coffee, a little caffeine can still disrupt and halt your sleep.

Sugary Cereal

A bowl of cereal before bedtime is good but not sugary ones.

Your body can digest sugary cereals fast in your system. Since this food contains a lot of sugar, it can spike your blood sugar levels. Sugary cereals can also trigger fat storage and add more weight. It can lead to obesity which can result in more sleep problems such as sleep breathing disorders.

Eating sugary cereal is ideal for breakfast, but it is one of the worst pick-me-ups during the night since it will make you feel energized and active all night long.

Ice Cream

Ice cream is another food you should avoid before going to sleep. Ice cream is packed with too much sugar which can contribute to fat gain and obesity. Sugar also converts into more energy which will prevent you from sleeping.

The amount of fat in ice cream can also force your digestive system to kick into overdrive. This can lead to sleep disturbances.

Red Meat

Red meat like steak is another food that you should not eat before bedtime. Red meat is high in protein and is harder to break down in the digestive system. Instead of focusing on sleeping, your body will focus on digesting the meat you consume.

Eating red meat before you hit the sack can make you stay wide awake during the night while waiting for your body to completely digest the food you consumed.

Celery

Celery is a favorite snack of people who are on a diet but munching down on celery before going to bed is not ideal. According to the University of Maryland Medical Center, celery is a natural diuretic. Diuretic elevates the rate of your urination because it pushes water through your body.

Eating celery will cause you to go back and forth from your bedroom to the bathroom all night long for a pee break.

Fried food

Fried foods are one of the worst foods to eat before going to bed. Fried foods such as potato chips and fries are high in fat and take a long time for your body to digest.

If you go to bed after consuming fried foods, you may struggle to fall asleep due to acid reflux, cramping, and stomach pains.

Pretzel Sticks

It’s hard to resist the temptation of pretzel sticks after a long day, but it is a bad thing to eat before you sleep.

Pretzel sticks are made of white processed flour that has a high glycemic index. It slows your metabolism and encourages fat storage. Pretzel sticks can also spike your blood sugar levels which can disrupt your healthy sleep pattern.

Munching on pretzel sticks before sleep can give you calorie and energy overload, making you stay awake for longer hours during the night.

Pizza

A slice of pizza may satisfy your cravings but eating it as a pre-bed treat is not ideal. The combination of the fat from the cheese plus the acid from the tomato sauce can negatively impact your sleep.

High-acid foods can trigger acid reflux, especially if you consume them close to sleep time. This reflux can leave you awake until 2 in the morning.

Eating a slice of pizza can leave you wide awake at night, leaving you feeling tired the next day.

Spicy Foods

Spicy foods are great to pick me up when it comes to revving up your metabolism, but they are not good to eat before bedtime. Spicy foods can ruin your chances of falling asleep.

Spices such as Tabasco and cayenne pepper have metabolism-boosting properties from capsaicin that lowers blood pressure that allows blood to flow more easily. Because of its thermogenic properties, this can increase your body’s core temperature.

Since your body’s core temperature naturally decreases before you go to sleep, raising it by eating spicy foods can make you feel more energized and awake which can result in struggles with staying asleep.

Foods high in sugar and fats, as well as heavily processed foods, may cause trouble for you and your sleep. Eating sugary foods can cause spikes in your blood sugar levels and can keep you wide awake at night when consumed before bedtime. It is best to avoid these types of food for several hours before you hit the sack.

How Sleep Can Improve Your Mental Health –

A lot of people are sleep deprived. According to the Centers for Disease Control and Preventions, more than a third of American adults are not getting enough sleep on a regular basis.

Sleep disorders are common for people battling depression, anxiety, attention deficit hyperactivity disorder (ADHD), and bipolar disorder. Different kinds of sleep disorder affect 50 to 80% of patients in a normal psychiatric practice.

Sleep may not only help alleviate symptoms of mental health concerns, but it can also improve your well-being as well. Here are 5 mental health benefits of sufficient sleep.

Steers Away Depression

Sleep helps you steer away from anxiety and depression. According to Sleep Health Foundation, 60 to 90% of patients with depression have insomnia while approximately 20% of people suffering from depression have sleep apnea.

Sleep gives your brain some time to balance all the chemicals and hormones that affect your mood, emotions, and mental clarity. Getting a good night’s sleep can result in a more emotional stability.

Improves Mood

Getting 7 to 9 hours of sleep can improve your mood. A recent study concluded that lack of sleep can make it harder for you to regulate your emotions. Even a neutral event that you could easily manage may feel more intense without getting enough sleep.

A good night’s sleep can give you happier mood.

Enhances Focus

Sleep can help you remain more alert and sharp throughout the day. This can make your everyday tasks more manageable than what you will feel if you don’t have enough sleep.

Sleep deficiency can alter activity in some parts of your brain. If you do not have sleep, you may have trouble solving problems and making decisions. The Sleep on It, But Only if it is Difficult: Effects of Sleep on Problem Solving study posits that sleep can help the brain to solve difficult problems. The tests conducted on people who have enough sleep before trying to solve the problems showed that the increased ability to solve problems could occur after having enough sleep.

Cleanses The Mind

When you have trash in your house, you immediately take it out; sleep also takes the trash out of your brain.

When you sleep, the brain clears itself of toxins. A mouse study indicates that sleep flushes out toxins in the brain that builds up throughout the day. The glymphatic system helps remove the beta-amyloid from brain tissue. This toxic protein is known for accumulating in the brain of people with Alzheimer’s disease.

Having enough sleep can give the brain more time to remove toxins.

Improves Decision Making

The wisdom suggesting that you will “sleep on it” before making an important decision is true. Having a good sleep can help with your decision-making.

Sleep helps you organize your memory, process all the information you gather throughout the day and solve the problem. Sleep deprivation affects your self-control in two ways. First, it can reduce your capacity to exercise willpower. Secondly, it can diminish the energy your need for self-control. A person who does not have enough sleep may struggle to control impulses or behavior.

Sleep can enhance your decision-making skills and give you the capacity to exert self-control.

Lack of sleep is harmful not only on a personal level but can also affect you long term. Treatment of sleep deprivation and having a better sleep can improve your mental health. It can make you happier, help you focus on your everyday tasks, clears your mind, and enhances your decision-making skills.

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11 Perfect Bedtime Snacks That Will Help You Sleep Better –

There are some nights when you just need to eat a little something. You might feel that your stomach is growling and you need a little something to eat, or you didn’t eat dinner because of your workload. A snack will not only satisfy you but can also promote sleep.

You may be worried about eating before you go to bed. There’s a myth that says anything you eat before you sleep is converted to fat. However, if the calories you consume is not more than the total amount of calories you burn, you will not gain weight, no matter when you eat. However, that does not mean that you need to make poor bedtime snack choices.

Here is the list of the 11 perfect bedtime snacks that will help you go into deep slumber without weighing you down.

Greek Yogurt

Greek Yogurt is a perfect bedtime snack that promotes not only sleep but also weight loss. It has low sugar content and high protein. Consuming protein right before you go to bed will spike your growth hormones and maximize your weight gain.

Protein contains an amino acid called tryptophan, which is known to promote sleepiness. Greek yogurt also contains calcium which is effective in reducing stress and stabilizing nerve fibers in the brain.

Eating Greek yogurt as a bedtime snack before you go to bed not only helps you sleep because of its tryptophan content but can also reduce the stress you feel during the day.

Banana

If you are worried about falling asleep, having a banana can help you. Eating a banana before you hit the sack will increase the nutrients that optimize sleep.

Banana contains magnesium that helps lower the temperature of your brain. It also regulates your hormones, making you sleep longer and faster. Vitamin B6 can also be found in a banana. This vitamin aids in the production of tryptophan as well as serotonin and melatonin which are necessary for getting a good night’s sleep.

Consuming a banana before you go to bed can help you sleep easier and faster because of its magnesium and vitamin B6 contents.

Rice

Eating a small bowl of rice can not only satisfy you but can also aid in your sleep. A study conducted in Japan showed that high consumption of rice and foods with a high glycemic index promote good sleep quality and quantity. A large amount of insulin released after eating rice drives the amino acid tryptophan that helps induce sleep into your brain as well as serotonin, the brain chemical that is essential for your good mood.

It also aids in the production of melatonin. Melatonin helps control the body’s internal clock to regulate sleep. Eating rice is also soothing and satisfying.

Since rice has a high glycemic index, it controls your internal body clock to give you a good night’s sleep.

Peanut Butter

Peanut butter on toast is a filling and delicious snack that you can eat any time of the day, especially before you go to bed. Peanut butter contains the amino acid tryptophan which aids in sleeping.

Peanut butter is also a fat-burning food. Peanut butter does not only promote sleep but also helps you in building muscles while you sleep because of its protein content.

Toast

Toast with peanut butter is the perfect combination as a bedtime treat. Toast contains carbohydrates that trigger the production of insulin.

Insulin induces sleep by speeding the release of the brain chemicals tryptophan and serotonin. These are the brain chemicals that help you to feel relaxed and send you to sleep faster.

Popcorn

Air-popped popcorn is an ideal late-night snack food.

Not only does it contain 30 calories per cup, but the carbs in the popcorn also stimulate the release of tryptophan in your brain. Tryptophan is used to make the sleep-inducing neurotransmitter serotonin. Spice up your popcorn snack with cinnamon which can regulate your sugar and make you fall asleep easily.

Cherries

Cherries not only satisfy your sweet tooth, but they also give you better shut-eye, too.

Cherries are a natural source of the hormone that regulates sleep, melatonin. A study entitled Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study posits that CherryPham, a juice blend made from tart cherries, has modest beneficial effects on the sleep quality and duration of older adults with insomnia.

Cherries help fight inflammation in the body while producing melatonin to help regulate sleep.

Cottage Cheese

Cottage cheese is considered one of the best bedtime snacks to enjoy. It contains the sleep-inducing chemical tryptophan that makes you fall asleep.

Cottage cheese also has the slow-releasing protein, casein protein, that keep you feeling full overnight while aiding in the repair of your muscles while you enjoy your beauty sleep.

Eating cottage cheese on top of toast regulate the neurotransmitter tryptophan that controls your slumber.

Turkey

There is a reason why you feel that you want to take a nap after your Thanksgiving dinner: The tryptophan from the turkey that you enjoyed makes you feel sleepy, making it a perfect bedtime snack.

Turkey also contains vitamin B12 which plays a vital role in the production of melatonin. Melatonin also called the “sleep hormone” is responsible for giving you a good night’s sleep.

Enjoy a couple of turkey slices on top of whole wheat toast. Fiber will keep you satisfied all night while the B vitamins will help the body absorb the tryptophan to give you a good night’s rest.

Cereal

Have a bowl of cereals that contain good and complex carbs. Cereals contain complex carbohydrates that increase the availability of tryptophan in your bloodstream, resulting in sleep-inducing effects.

Enjoying a bowl of cereal, especially if it is whole grain and low on sugar before bedtime is a perfect bedtime treat that can aid you in sleeping while still satisfying your sweet cravings.

Milk

The myth that drinking a glass of warm milk will help you fall asleep is true.

Milk contains the amino acid tryptophan which when released in the brain produces the “feel good” hormone serotonin. The calcium in milk is also effective in reducing stress, making it easier for you to fall asleep at night.

Drinking a glass of milk as a pre-bed snack not only helps you fall asleep but can also help you stop getting stressed while worrying about your problems.

Enjoying a snack before bedtime is not bad if the food you are eating aids you in sleeping. Now that you know what the perfect bedtime snacks are incorporate them into your sleep habits to make it easier for you to fall asleep and wake up feeling more rested.

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11 TMJ Disorder Statistics That You Should Know –

Some people experience a TMJ disorder but tend to ignore it. Temporomandibular disorder, also known as TMJ disorder, is a complex condition that can worsen over time.

This disorder can be minor, but it can also be quite severe and painful. This is a problem affecting the chewing muscles and the joints that connect the lower jaw to the skull.

TMJ can be tricky to diagnose, and there are some people who suffer from this pain for years before the disorder is diagnosed. Here are 11 unbelievable statistics about TMJ disorders.

How many people are affected by TMJ?

TMJ is the second most commonly occurring musculoskeletal condition that causes pain and dysfunction in the jaw joint and muscles that control jaw movement. It affects over 5 to 12% of the population or 10 million Americans.

Are Women More Likely to be Victims of TMJ Than Men?

Although both genders experience this disorder, the majority of those who are affected are women, with a 9 to 1 ratio.

What is the common age for people to experience TMJ?

90% of TMJ sufferers who are seeking treatment for severe symptoms are women of childbearing age of 20 to 35 years old.

Can kids suffer from TMJ?

Yes, kids can experience it. While most cases of TMJ pain and sufferers are adults, this disorder is rare in children. The American Academy of Pediatric Dentistry identified TMJ cases in children. A study reported that 4.2% of adolescents around 12 to 19 years old reported TMJ pain. Another study showed that 25% of 4,724 of 5-17 years old are suffering from the symptoms of TMJ.

How many doctors can diagnose TMJ?

There are 2 doctors that can diagnose TMJ: a dentist or an orthodontist.

How many factors cause TMJ disorders?

Some TMJ disorders are caused by trauma to the jaw or temporomandibular joint. There are 6 other possible causes of TMD: stress; bruxism; wear and tear of the insides of the jaw joint; injury to the jaw front; braces; or specific diseases such as gout, rheumatoid arthritis, or fibromyalgia.

Are there any signs and symptoms of TMJ disorders?

Yes, there are many symptoms involved in TMJ disorders, but there are 6 most common symptoms: pain or tenderness of the jaw; pain in one or both of your temporomandibular joints; difficulty chewing or pain while chewing; earache; facial pain; and difficulty to open or close your mouth.

How many treatments are available for TMJ?

Yes, there are 4 treatment options available to correct your TMJ disorder. However, these treatments should be determined by consulting a dental professional highly experienced in TMJ disorders:

• Medications that involve using pain relievers, anti-inflammatories, tricyclic antidepressants or muscle relaxants to relieve the pain associated with TMJ disorders.
• Non-drug therapies include using occlusal appliances (oral splints or mouth guards), physical therapy, or counseling.
• Surgery if the treatments above cannot cure the TMJ disorder.
• Alternative medicines to help manage the chronic pain associated with TMJ such as acupuncture, relaxation techniques, or biofeedback.

Can cigarette smoking affect the intensity of TMD pain?

Yes, cigarette smoking can. Current smokers are 4 to 5 times more likely to experience moderate to severe pain. Research by the University of North Carolina Chapel Hill also concluded that young women suffering from TMJ disorders are four times more likely to be current or previous smokers.

Can gum chewing affect TMJ pain?

No, it does not. However, chewing gum can trigger migraine symptoms, which is a symptom of TMJ pain. Research conducted by Tel Aviv University researchers showed that 26 out of 30 patients who stopped chewing gum had significant improvements with their migraine, with 19 of them experiencing complete headache resolution. Chewing gum overworks the temporomandibular joints. Avoiding gum chewing can ease pain and discomfort.

Can anyone experience symptoms of TMJ?

Yes, anyone can experience TMJ symptoms. According to the predictions made by the TMJ Association, 65 to 85% of the US population can experience symptoms of TMJ in their lifetime.

If you are experiencing TMJ pain, you should have this condition properly diagnosed by a professional.

Do you know other statistics about TMJ that you can add? Let us know by writing them in the comment section below.

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Sleep Deprivation Can Lead to Scary Consequences Such as Sleep Apnea –

Snoring is not a joke. Snoring with daytime fatigue can be a sign of sleep apnea that can lead to greater problems if left undiagnosed.

Sleep apnea is a common but serious sleep disorder that takes place when a person’s breathing is interrupted as he sleeps. A sleep apnea episode can happen hundreds of time a night and can destroy the natural sleep rhythm. Contrary to what others know, side effects of sleep deprivation include snoring that leads to sleep apnea, too.

How can sleep deprivation lead to sleep apnea? Let us cite the different reasons how.

Sleep Deprivation Results to Weight Gain

When you are sleep deprived, it can cause weight changes. Lack of sleep can increase the levels of cortisol or the stress hormones in your brain. Increase in cortisol levels can increase your appetite, resulting in weight gain.

Weight Gain from Sleep Deprivation Can Result in Snoring

Sleep deprivation can lead to weight gain that can cause snoring.

A study published in the European Journal of Clinical Nutrition showed that those who do not get enough sleep eat an additional 385 calories the next day. People who are sleep deprived choose to eat foods that are higher in fat but lower in protein that can lead to increase in weight.

When you gain weight, you get more fatty tissues and poor muscle tone that can contribute to snoring or make your snoring worse. Snoring can turn into sleep apnea which causes interruptions in your breathing as you sleep. Majority of people with sleep apnea are overweight or obese.

Gaining weight can result in snoring that can turn into sleep apnea.

Weight Gain Leads to More Tissues in the Neck and Throat

Weight gain can arise from lack of sleep that can result in more tissues in your neck and throat areas. When you gain weight, the size of your neck can increase.

One of the simplest risk factors for sleep apnea is a neck size which is greater than 17.5 inches. The Increased Neck Soft Tissue Mass and Worsening of Obstructive Sleep Apnea after Growth Hormone Treatment in Men with Abdominal Obesity study concluded that the increased severity of obstructive sleep apnea in men who are obese is because of the increased volume of their necks. As you sleep, the soft tissues in your neck and throat are more relaxed. This can result in the airway to become more blocked, causing a sleep apnea episode.

Weight gain can increase the size of your neck. The larger your neck is, the more chances the airway can be more blocked, causing sleep apnea.

Acid Reflux

Sleep deprivation can cause or trigger acid reflux or gastroesophageal reflux disease (GERD). Lack of sleep can enhance the perception of acid in your esophagus and increase your esophageal acid exposure time.

It is common for people with GERD to have sleep apnea. 3 in 4 out of the 7 million people in the United States who are diagnosed with GERD routinely wake up from sleep because of acid reflux. GERD can result in the spasms of the vocal cords, leading to a temporary obstruction of the air passages resulting in sleep apnea.

Sleep deprivation can lead to GERD or exacerbate it if the issue is already present. The acid reflux can lead to your vocal cords’ spasm which can trigger a sleep apnea episode.

Sleep deprivation can lead to scary consequences that can result in sleep apnea. If you lack sleep, you can gain weight that can lead to snoring or more tissues in the neck and throat that are risk factors for sleep apnea. Sleep deprivation can also result or worsen your acid reflux leading to OSA.

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Six Common Causes of Teeth Grinding in Children Explained –

Children do different things in their sleep. As a parent, all you want to hear is the sound of your child having a good sleep. However, some parents hear their children grinding and gnashing their teeth, which is common in kids.

Around one-third of children grind their teeth during sleeping. Teeth grinding, also known as bruxism, is a natural habit of children, especially those who are under 11 years of age.

What are the causes of teeth grinding in children? Let’s discuss them one by one.

Teething

A cause of teeth grinding in children is teething. Teeth grinding is not uncommon for infants whenever they are getting their first set of teeth. It is also common for children who are starting to get their permanent teeth. Rubbing the sharp edges of the teeth together can help relieve painful gums.

Children grind their teeth while sleeping whenever they are teething to relieve pain.

Malocclusion

Another cause of teeth grinding in children is teeth malocclusion. During the day, when the top and bottom part of the teeth don’t fit together, the brain overrides the teeth and sends signals to fix the jawline. However, during the night, the brain keeps on trying to make the teeth fit together which will cause grinding in the process.

Improper alignment of the top and the bottom part of the teeth can cause children to grind their teeth to properly align them.

Stress

Stress, usually tension, is a cause of teeth grinding in children.

If a child is worried about an incoming exam at school or fights with a sibling or a parent, this can cause stress that might prompt jaw clenching and teeth grinding. A study conducted by the American Academy of Sleep Medicine on pre-schoolers showed that 36.8% of pre-schoolers who don’t get involved with others and experience preschool adjustments clench their teeth while sleeping. Emotional stress also increases the release of adrenaline hormones which may set off the clenching and grinding of teeth during sleep.

Because of stress and anxiety, children grind their teeth.

Sleep Apnea

Sleep apnea is a common disorder for children resulting to the grinding of their teeth. As the brain approaches deep sleep, all the muscles in the body start to relax. Once the jaw and tongue fully relax, they block the airway. Grinding the teeth somehow reopens the airway and helps children to breathe again.

Children grind their teeth during sleep to prevent restrictions of airflow during sleep apnea episodes.

Stomach Acid Reflux

Another cause of teeth grinding in children is stomach acid reflux in the esophagus.

Gastroesophageal reflux disease (GERD) is often misdiagnosed as teeth grinding. Acid reflux is associated with the demineralization action which results in dental enamel erosion. The pain from the stomach acid triggers a child to clench and grind his teeth.

A child with GERD grinds the teeth to decrease the amount of pain.

Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) causes children to grind and clench their teeth. IBS is not a disease but a group of symptoms that occur together. This includes abdominal pain or discomfort, cramping, diarrhea, and constipation. Children feel pain or discomfort when IBS occurs. As a result, they grind or rub together their teeth forcefully to ease the pain as they might rub a sore muscle.

To ease the pain and discomfort due to irritable bowel syndrome, children grind their teeth together.

Teeth Grinding Can Be Treated

Teeth grinding can be managed through treatment. If you suspect that your child suffers from teeth grinding, especially from sleep apnea, consult a dentist to undergo evaluation. The dentist is the best person to evaluate the extent of the wear and tear in the teeth, the jaw, and the gums, and to provide a remedy to offset any further damage.

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7 Causes of Insomnia That You Should Know About –

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 main causes of insomnia that you should know.

Anxiety and Stress

One of the leading causes of insomnia is anxiety or 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 an 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 mental health conditions such as depression, bipolar disorder, panic disorder, post-traumatic stress disorder, and schizophrenia can prevent you from falling asleep at night.

Insomnia can be caused by medical or mental health problems, unhealthy lifestyle, medication, and anxiety and stress. If you are experiencing symptoms of insomnia, 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 provide the best insomnia remedies.

11 Statistics About Bruxism That You Won’t Believe –

Bruxism or the unconscious gritting and grinding of the teeth, and clenching of the jaw during sleep is common. This disorder can occur a lot of times while you are sleeping.

Teeth grinding can cause sleep disruption as well as damage to your teeth. It often occurs during the early stages of your sleep and before you reach deep sleep. It is a common disorder affecting not only adults but also children.

Since a lot of bruxism cases are still undiagnosed, it will help if you are aware of what it is. Let’s cite some statistics about this disorder.

How many people have bruxism?

10% of American adults are affected by bruxism, according to the American Sleep Association. However, almost 80% of these cases are still untreated.

Is bruxism hereditary?

Yes, bruxism rates are higher for people who have a family history of this disorder. If it was previously diagnosed in your family, the rate for you to acquire bruxism is as high as 50%.

What is the common reason for teeth grinding?

The cause of bruxism is still unknown. However, the Bruxism Association posits that 70% of bruxism occurs as a result of anxiety or stress, particularly job-related stress.

What is the common age for adults to experience teeth grinding?

Most people experience teeth grinding at some point in their lives but most people who grind their teeth on a regular basis are 25 to 44-year-olds.

Do children suffer from bruxism?

Yes, as high as 20% of children up to the age of 11 are reported to have bruxism. However, this is an underestimate since this disorder is sometimes unnoticed by parents.

Is bruxism common in kids?

Yes, bruxism in children is common, particularly those who are under the age of 11. 2 to 3 out of 10 children have a habit of teeth grinding.

How long do teeth-grinding episodes last?

Teeth grinding can last for as long as 40 minutes.

Do children with bruxism still carry the disorder as they get older?

Yes, around one-third of children with teeth-grinding problems still have it as an adult

How much force does grinding do to your teeth?

Since the jaw is powerful. It can exert up to 250 pounds of pressure on a single tooth.

How many doctors should you visit if you suspect you are experiencing bruxism or teeth-grinding disorder?

If you suspect that you are suffering from teeth grinding, there is 1 doctor you need to visit: your dentist. Dental check-ups are needed so that any problems caused by your teeth grinding can be treated before further damage occures.

How many treatments are available to treat bruxism?

There is no treatment necessary to stop most bruxism because it is manageable. However, if the problem is severe, there are 3 approaches to alleviate bruxism:

• Dental approach or using splints and mouthguards, and CPAP machines.
• Stress management or professional counseling, exercises, and strategies performed by a psychologist or psychotherapist to help you relax for long-lasting relief.
• Drug therapy or using non-steroidal anti-inflammatory drugs like ibuprofen to aid in relieving any pain or swelling around the jaw due to grinding.

Do you have other statistics about bruxism or teeth grinding to add? Write them in the comment section below.

11 UARS Statistics You Should Remember –

Upper Airway Resistance Syndrome (UARS) is similar to Obstructive Sleep Apnea (OSA) where the soft tissue in the throat relaxes, reduces the airway size, and results in disturbed sleep, daytime impairment, and daytime sleepiness. The increase in upper airway resistance is not enough to meet the criteria of OSA, and the brief awakening is often undetected by the person with UARS.

The signs and symptoms of airway resistance are similar to OSA but less in severity. People with UARS complain of daytime sleepiness, unrefreshing sleep, snoring, and cognitive impairment.

Untreated UARS can evolve into OSA. To help prevent this from happening, here are 11 UARS statistics that you should remember.

How many people have Upper Airway Resistance Syndrome?

Since UARS is still not a fully recognized problem, the number of affected people is still yet to be determined. However, it is estimated that almost 15% of the population is affected.

What is the ratio in terms of UARS prevalence between men and women?

UARS affects men and women equally with a 1:1 ratio.

Is weight a risk factor for UARS?

No, weight is not a risk factor. The mean Body Mass Index of people with UARS is 25 kg/m2.

Does it affect pregnant women?

Yes, it affects women in the third trimester of their pregnancy. It is estimated that 28% of pregnant women who snore can be affected by UARS.

Does UARS affect the blood pressure of the person with the disorder?

Yes, UARS affects the blood pressure of the person with the disorder. 23% of people with UARS have low blood pressure. Their blood pressure is sometimes dangerously low.

What is the common age of people who have UARS?

The mean age for people with UARS is 37.5 years old.

Is Upper Airway Resistance Syndrome harder to diagnose than sleep apnea?

Yes, UARS is more difficult to diagnose than OSA. Untreated UARS is similar to or even worse than untreated sleep apnea. It is also connected with other diseases, making it more difficult to diagnose. It is linked to Chronic Myofascial Pain where more than 35% of people with UARS have Fibromyalgia. All adults with UARS are also teeth grinders.

How long does a UARS episode last?

People with Upper Airway Resistance Syndrome stop breathing in sleep and wake up after 1 to 9 seconds.

Does Upper Airway Resistance Syndrome affect children as well?

Yes, children can also have UARS. UARS is more common in children than OSA. The estimated number of children who snores and may have UARS is 3 to 12%.

What age is considered the most crucial for children who have UARS?

UARS affects children of all age groups. However, school-aged children around 6 to 12 years old can start to experience pain symptoms and headaches as well.

How many treatment options are available for UARS?

There are 2 available treatments for UARS. Due to the collapsibility of the windpipe during a UARS episode, decreasing the resistance of the airflow in the upper airway is needed to have lesser negative pressure build-up and stronger windpipe.

The two treatments available are CPAP and using oral appliance therapy.

Do you have other UARS statistics not mentioned above that you can share with us? Write them in the comment section below.