Posted on Wednesday, March 24th, 2021 at 11:37 pm
A lot of people feel like they just can’t get enough sleep. As soon as the alarm goes off, grogginess, sleepiness, and an overall blah feeling sets in. Even worse, these feelings can linger throughout the day so that you end up feeling tired and like you never really woke up at all. Or could it be that you feel like you never really slept at all?
Why Do I Wake Up Feeling Tired?
The simple answer to this question is that you are getting poor or inadequate sleep. However, figuring out why you are not getting adequate rest can be challenging. Unfortunately, there can be a wide range of causes, including poor sleep practices, lifestyle factors, and undiagnosed sleep disorders.
Let’s start with the basics. The National Sleep Foundation recommends that those who wake up feeling tired the next day examine their “sleep hygiene.” Sleep hygiene is the practice of putting yourself in the best possible position to get a restful and relaxing night’s sleep. Good sleep hygiene practices include:
- Follow a nightly routine
- Keep your bedtime and wake time consistent, even on the weekends
- Set aside 30 minutes of “wind-down” time each evening
- Do not use blue-light-emitting devices 30 to 60 minutes before bed (phones, tablets, laptops)
- Dim the lights
- Create a relaxing and calming bedroom environment
- Relax. Try meditation, mindfulness, or breathing exercises
Lifestyle changes can also help make a dramatic improvement to the quality of sleep you get on a nightly basis. Even small changes can make a big impact on the quality of your sleep. These changes can include:
- Get active and exercise regularly
- Make sure you get enough exposure to natural light
- Avoid eating heavy or fatty food before bed
- Avoid caffeine before bed
- Avoid alcohol before bed
While better sleep hygiene practices and lifestyle changes can help, some people still find that they don’t feel rested enough when they wake up. This may point to an undiagnosed sleep disorder that requires professional intervention to diagnose and treat. Conditions that could be disrupting your sleep may include:
- Sleep apnea
- Restless leg syndrome
- Sleep paralysis
What is Sleep Apnea?
Sleep apnea is a condition that occurs in almost 25 percent of men and 10 percent of women. It is a condition that impacts the way a person breathes while sleeping. During sleep, a person’s breathing may become interrupted or even stop altogether for periods of time.
This affects the quality of an individual’s sleep because when the person stops breathing ,their oxygen levels drop. Their heart rate may also drop during these episodes. A dip in oxygen levels and heart rate can cause the body to involuntarily startle itself awake. This can happen a few times to hundreds of times per night. This means that a person’s night-time sleep-cycle is incomplete. Signs of sleep apnea can include:
- Not feeling like you got enough sleep
- Gasping for air
- Waking up with a dry mouth
How Can Silent Night Therapy Help?
Sleep is one of the most important aspects of keeping healthy, both in mind and body. If you are constantly waking up feeling tired or like you didn’t get enough sleep, it is time to talk to a sleep professional.
At Silent Night Therapy, Dr. Brown and his team have been helping people improve their sleep and their health for almost 30 years. We have the experience and expertise to review your symptoms and medical history and get to the root cause of your sleep problems.
Too often, sleep disorders go undiagnosed. Being tired all day and waking up not feeling rested isn’t always a side-effect of our busy lives. It is not normal, and you can do something about it. Ready to get better sleep? Contact us today at 631-983-2463, and let’s put you on a path toward good quality sleep.
Posted on Friday, March 12th, 2021 at 4:52 pm
Every year before the Spring Vernal Equinox, the World Sleep Society celebrates World Sleep Day, an event that aims to educate people around the globe about the importance of enjoying consistent, quality sleep. This year marks the event’s 14th anniversary and will be held on Friday, March 19, 2021.
The theme for 2021 is “Regular Sleep, Healthy Future.” The World Sleep Society is focusing, this year, on the many benefits that regular sleep offers. Getting a full night’s rest positively impacts our health, mood, and overall quality of life and may have secondary benefits, such as helping us achieve our academic and professional goals.
Sleep is essential for healthy daily living, but, unfortunately, many people either struggle to get the sleep they need, or they don’t make sleep a priority in their schedules. Recognizing this, 14 years ago, the founders of the World Sleep Society decided to create a space for healthcare providers to work together to help prevent sleep disorders and to shine a light on the importance of sleep.
This year, Regular Sleep, Healthy Future’s primary focus is getting at the heart of self-care, as it relates to sleep. The year 2020 was one of the most challenging years in recent memory. Even with all that divides humanity, getting enough sleep is certainly something everyone can agree on. Getting quality sleep, however, sometimes requires getting a bit of help from the experts.
What Are Sleep Disorders?
Sleep disorders can be caused by a variety of factors, from health problems to stress in your daily life. Sleep disorders can affect your alertness, focus, memory, and your health. Symptoms of a sleep disorder may include excessive moving while sleeping, feeling sleepy throughout the day, or even experiencing abnormal breathing patterns.
Some of the most common sleep disorders are:
- Insomnia – The struggle to begin sleeping and/or sleep for long durations.
- Narcolepsy – Affects the brain’s ability to determine the difference between being awake and being asleep. It shows up as chronic daytime sleepiness and can disrupt executive functioning throughout the day.
- Restless Leg Syndrome – A sensation of discomfort, often described as twitching or having the need to move one’s legs while resting and sleeping.
- Sleep Apnea – A condition where breathing is interrupted and long lapses occur between breaths. This limits the amount of oxygen you receive during the night and the quality of your rest, which can lead to significant health problems.
How Can I Get My Best Night’s Sleep?
Following are a few steps sleep professionals recommend to improve your sleep routine and overall quality of sleep:
- Use your bed only for sleep. Save work for the office and other recreation for the rest of the house.
- Avoid alcohol four hours before bed.
- Have a set bedtime routine with consistently scheduled bedtimes and wake-up times.
- If you take naps, never go over 45 minutes of sleep during the day.
- Have no caffeine six hours before bed (chocolate, tea, coffee, etc.).
- Cut out overly sweet, spicy, or rich foods four hours before bedtime.
- Exercise as much as possible during the day but schedule it several hours before going to bed.
- Make sure your bed and the climate in your bedroom are as comfortable as possible and have good ventilation.
- Mute all distracting noise and limit light as much as possible. White noise machines and blackout curtains are good options.
How Do I Participate in World Sleep Day?
You can participate in the event by:
- Creating an exciting event for others to attend
- Getting the word out to your local community and media outlets
- Delivering informational hand-outs
- Share #WorldSleepDay on social media
It’s an understatement to say that sleep is vital to our well-being. The benefits of achieving quality sleep are numerous, including improved memory, less inflammation, better breathing, and sharper focus, to name a few.
We cannot wait to have you join us on March 19, 2021, to kick off Regular Sleep, Healthy Future.
Contact Silent Night Therapy Today
Do you have concerns about the quality of your sleep? The sleep professionals at Silent Night Therapy can help. We’ll work closely with you to identify the cause of your sleep trouble, whether it’s sleep apnea, general insomnia, or something else. Contact us today at (631) 983-2463 to schedule your appointment.
Posted on Wednesday, March 3rd, 2021 at 12:45 am
Continuous positive airway pressure (CPAP) is a common treatment option for individuals suffering from obstructive sleep apnea. While you’re sleeping, you wear a mask connected to a hose that delivers lightly pressurized air from the CPAP unit.
It can be effective in preventing sleep apnea by keeping your upper airway open. Unfortunately, CPAP intolerance has become a problem for many people. This is the inability to handle wearing the mask while sleeping.
CPAP intolerance can result in ongoing issues associated with sleep apnea and worsening symptoms. That’s because many patients will take the machine home, discover they’re unable to use it, and give up on their problem. They think that’s their only option and accept that they will have to live with sleep apnea.
The most common reasons patients have cited for CPAP intolerance are:
- Allergy to latex
- CPAP machine and parts limit ability to move while sleeping
- Headgear and straps are uncomfortable
- Leaking mask
- Unable to find a mask that fits properly
- CPAP machine makes noise disrupting sleep or disturbing partner
Alternative Options for Treating Obstructive Sleep Apnea
Obstructive sleep apnea is a serious sleep disorder that causes a range of symptoms, including:
- Dry mouth
- Sore throat
- Night sweats
- Restlessness while sleeping
- Sexual dysfunction
Without proper treatment, it can cause cardiovascular issues and significantly affect a person’s overall health. It may seem like there are no other options for treating your sleep apnea when you are CPAP-intolerant. Fortunately, you might be eligible for alternative methods, such as oral appliance therapy.
CPAP intolerance can cause frustration, but it does not have to mean you must live with sleep apnea for the rest of your life. Silent Night Therapy can evaluate your medical condition and determine the right options for alleviating your symptoms.
Contact Silent Night Therapy
You deserve to sleep soundly every night, and our team will work hard to find the right solution. You may have suffered in silence for years or decades, not realizing that you have sleep apnea and there are options for treating your symptoms. We will provide the answers you’ve been searching for and get you on the path to a better night’s sleep before you know it.
If you’re suffering from sleep apnea and CPAP intolerance leaves you struggling to find the right treatment, call Silent Night Therapy at (631) 983-2463 for an appointment.