Posted on Sunday, May 23rd, 2021 at 6:23 pm
Do you find yourself exhausted when your alarm goes off in the morning? Are you exhausted because you went to sleep several hours later than you should have? You may be guilty of “revenge bedtime procrastination.”
Revenge bedtime procrastination is what happens when your day is so full of responsibilities there’s no time for you, so you sacrifice sleep to get a few hours of leisure time. This is not new behavior, but the number of people indulging in it has exploded because so many people are working from home. The lines separating work responsibilities, home responsibilities, and personal time have become blurred. Often, people have very little time for themselves. Most or all of their waking hours are spent on work, home chores, and taking care of others such as children and elderly parents.
The result of revenge bedtime procrastination is sleep deprivation. Your mind and body don’t have a chance to recharge. Each person requires a different quantity of sleep, but the average adult needs between seven and eight hours a night.
Consequences of Insufficient Sleep
The consequences of insufficient sleep include:
- Decreased productivity
- A rise in cortisol, a stress hormone
- Negative impact on physical health, possibly increasing your risk of developing cardiovascular disease and/or a metabolic condition, such as diabetes
- Impaired memory, reasoning, and decision-making skills
- Diminished immune function
- Increased risk of daytime sleepiness which may lead to drowsy driving
- Reduced effectiveness of vaccines
Sleep deprivation may also lead to snacking, weight gain, and disrupted circadian rhythms.
One way people try to catch up on their sleep is by taking naps. Napping during the day should ideally occur between noon and 2 p.m. and should be limited to 15-20 minutes in duration. Studies have shown that sleeping later on the weekends is an ineffective way to make up your sleep deficit.
A medical professional who specializes in sleep can evaluate how and why you are being deprived of sleep and help you figure out how to ensure that your body gets the proper rest. Adequate rest will not only help you to function but will help you to remain healthy.
How to Avoid Revenge Sleep Procrastination
Some of the ways to avoid revenge sleep procrastination include:
- Keep consistent bedtimes and wake-up times even on days you do not have work
- Avoid alcohol or caffeine in the afternoon or evening
- Don’t use electronic devices, such as a cell phone or computer, for at least a half-hour before bedtime
- Stay hydrated
- Try vitamin D and magnesium supplements
- Have a healthy snack of nuts, seeds, and pulses – these are sources of the amino acid tryptophan which aids in the production of melatonin
Turn bedtime preparations into a routine that you follow each night. It is often helpful to incorporate relaxation techniques, such as a warm bath, meditation, or reading a book into your bedtime routine.
Suffering From Sleep Apnea? Contact the OSA Specialists at Silent Night Therapy
You can also call Silent Night Therapy at 631-983-2463 to schedule an appointment. If you’re getting seven hours or more each night and still waking up exhausted, you might have a disorder like sleep apnea. We’ll be happy to help you address your sleep problems and help you get a better night’s sleep!
Posted on Tuesday, May 4th, 2021 at 6:34 pm
If you snore because of sleep apnea, you may be at an increased risk of developing memory problems, such as Alzheimer’s disease, mild cognitive impairment, or dementia.
The Alzheimer’s Disease Neuroimaging Initiative studied the link and found that sleep-disordered breathing can cause beta-amyloid build-up in the brain, a key marker for Alzheimer’s. The researchers reviewed PET scans and determined that the plaque build-up starts before any symptoms of dementia appear. They also concluded that you could experience more signs of the cognitive disease if there’s a greater build-up.
What Is Sleep Apnea?
Sleep apnea is a sleeping disorder in which a person intermittently stops breathing while they’re sleeping. As a result, your body tries to compensate. This compensation results in gasping for air, snoring or coughing. These disruptions can significantly disturb your sleep throughout the night and lead to various health problems.
According to statistics, one out of every four people between 30 and 70 years old lives with sleep apnea. Experts have linked the condition to serious medical issues, such as stroke, depression, heart disease, type 2 diabetes, and high blood pressure. Sleep apnea could even interfere with brain function and increase a person’s risk of developing dementia.
Connection Between Dementia and Sleep Apnea
Researchers have performed multiple studies on sleep apnea to learn about the link between the sleep disorder and dementia. During one particular review of several prior studies, researchers looked at the results and concluded there’s a strong connection between sleep apnea and dementia. They found that individuals with Alzheimer’s were five times more likely to have sleep apnea than those without the disease. They also discovered that around half of the people who participated in the study experienced sleep apnea before developing dementia.
The New York University School of Medicine also performed a study of more than 2,000 participants and reviewed their cognitive function and sleeping patterns. The results showed that mild cognitive impairment occurred in those with sleep apnea approximately ten years sooner than in those without. There was also a correlation between sleep apnea and Alzheimer’s at 83 years old, instead of at 88 years, which was common for individuals without sleep apnea.
Sleep Apnea Treatment
Although there isn’t a study that definitively proves sleep apnea can lead to dementia, there’s strong evidence showing a possible link. Fortunately, there are treatment options if you have sleep apnea and want to mitigate the risk of developing memory-related impairments and diseases.
One effective treatment for sleep apnea is an oral sleep appliance (OSA). An OSA is a device worn like a dental retainer while you sleep. The OSA keeps the chin in a forward position, which helps to keep the upper airway open. Not only is this device helpful for obstructive sleep apnea, it has been shown to reduce snoring, as well. An OSA is portable, quiet, comfortable, and easy to care for. You will need to be fitted for your OSA, as they are made specifically for each individual.
Silent Night Therapy provides the treatment necessary to correct sleep-related issues and improve quality of life. If you have sleep apnea and want to learn about your options to get a better night’s sleep, call us at 631-983-2463 for a complimentary consultation.