How sleep is important for building muscle

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How sleep is important for building muscle

How sleep is important for building muscle

Posted on Tuesday, July 21st, 2020 at 6:11 pm    

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The bulk of muscle-building happens at the gym, right? This is not correct. It turns out; your body needs long, deep sleep after a workout session to maximize muscle building.

When you lift weights, go for a run, or do some squats, you are breaking down your muscles. When we sleep, our body builds them back up even stronger. This is because as you sleep, the pituitary gland releases a growth hormone that rebuilds and repairs muscle cells. Dr. Michele Olson, a Huntingdon College professor of sports science, says this process moves carbohydrates into the muscle cells as you sleep, providing energy to use amino acids for repairing strained muscles.

Not only does more sleep generally mean bigger muscles after a training session, but less sleep could also mean decreased muscle mass. A 2011 study found that people who only got 5.5 hours of sleep per night saw a 60% reduction in muscle mass by the end of the study. In contrast, the participants who got 8.5 hours of sleep per night experienced an increase of 40% more muscle mass. All participants ate the same amount of calories per day.

The amount of sleep you get each night also dramatically affects your mental health and emotional state, which in turn affects bodily and mental function. Less sleep usually means that you are more stressed and less likely to maintain a healthy routine.

Contact a Sleep Apnea Specialist

Everyone needs and deserves a good night’s sleep – elite athletes and weekend warriors alike! Sleep is essential for letting your body recharge and rebuild itself after a long day. But if you suffer from insomnia or sleep apnea, you are likely not achieving your full potential. The experts at Silent Night Therapy can help.

The coronavirus pandemic has changed many parts of our lives, but our services remain the same. We now offer virtual consultations to ensure the health and safety of our patients. There is no need to leave your house to get tested for sleep apnea – we can mail an at-home kit straight to your door. If you would like to learn more about our services, call us at (631) 983-2463 or fill out a contact form on our website today.


Stress and Sleeping

Posted on Thursday, April 16th, 2020 at 3:07 pm    

The amount of sleep you get each night has a significant impact on your stress levels during the day. According to the American Psychological Association, the average American adult only gets 6.7 hours of sleep per night, which is considerably below the recommended 8-9 hours. But one APA study from 2013 argues that, if Americans got more sleep each night, they would be healthier and happier.

The Need for Sleep

When we sleep, our bodies have a chance to recover and repair themselves for the next day. According to the APA, this is when our brains consolidate our memories, and when our muscles can finally relax and repair. When we don’t get enough sleep, we might lash out at loved ones, fall asleep at the wheel, or be less productive at work. In some cases, people who do not get enough sleep are at a higher risk of developing health complications such as diabetes and high blood pressure.

Manage Your Stress

When we are stressed out during the day, it is often hard to fall asleep at night. You may lie awake in bed for 45 minutes or an hour before falling asleep, which in turn shortens your period of sleep, leaving you more irritated the next day. It’s a vicious cycle.

One way to break the cycle is to manage your stress during the day. Not only will stress management leave you feeling healthier and happier, but it will also let you fall asleep more easily. Some ways to reduce stress are:

  • Learn how to say no when you already have too much on your plate. This could be at a job or in your social life. If you explain to your friends or supervisors that you’re already too busy, they should understand and respect that.
  • Set aside an hour each day for a relaxing activity. This could be yoga, pilates, baking, reading, playing with your dog, or writing in a journal. Try to stay away from screens to give your eyes and your brain a break.
  • Ask for help. If you find that you are constantly overwhelmed with the stresses in your life, you might want to seek out help from a therapist or counselor.

It can be hard to prioritize self-care but remember that you not only deserve sleep and stress relief, but your health also depends on them.

Contact Silent Night Therapy

If your daytime stress is getting in the way of your sleep schedule, or if poor sleep leaves you feeling irritable and groggy, you might want to get in touch with a sleep therapist. At Silent Night Therapy, our specialists can help come up with a plan to get you a better night’s sleep. Whether you are suffering from sleep apnea or another sleep disorder, we are ready to assist you. Please call our number at 631-983-2463 to schedule your appointment today.


Deep Sleep: How Do I Get More Of It?

Posted on Tuesday, March 17th, 2020 at 3:21 am    

Deep sleep is the one stage of rest that people need to wake up in the morning feeling well-rested and refreshed. It’s one of the many stages of sleep that we unconsciously experience each night. It is during deep sleep that our neocortical neurons can finally get some rest, allowing them to recharge for the next day of brain activity. Growth hormones, which are necessary for our body’s healthy development, are also released during this period of sleep.

There are two types of sleep stages: REM and non-REM sleep. REM is best-known as the stage of sleep where we dream. Your body cycles through periods of REM sleep and non-REM sleep throughout the night, with each period lasting about an hour and a half.

Within each period of sleep, there are stages of sleep, in which your body’s functions change slightly to prepare your heart rate and brain activity for either deeper sleep or to wake up.

Right after you fall asleep, you enter a stage of non-REM rest, in which your body transitions from being awake to falling asleep. It is during this initial stage that your heart rate, brain activity, and eye movements begin to slow down.

Stage two of non-REM sleep is crucial for us to feel well-rested, and we spend about half of each night in this stage. Here, our body temperature falls, our eyes stop moving, and our brain waves only experience slight bursts of activity. Stages three and four of non-REM sleep are considered “deep sleep” by experts, or “slow-wave sleep.” During these two stages of deep sleep, our heart rate and brain activity slow down the most, and even sudden and loud noises probably will not wake us up.

Fall asleep faster – and stay asleep longer – by establishing a nighttime routine free of blue light and electronics. Begin your routine at least half an hour before planning on going to sleep, and try to make it as frequent as possible.

Contact the OSA Team at Silent Night Therapy

If you’re having trouble falling into a deep sleep and, as a result, wake up feeling groggy, the sleep experts at Silent Night Therapy are ready to help. You may be suffering from sleep apnea or other issues, and we can help address them. We believe everyone deserves a full night’s rest, so call us at (631) 983-2463 today.

 


World Sleep Day is March 13, 2020

Posted on Monday, March 2nd, 2020 at 8:41 pm    

Sleep is a fundamental part of a healthy lifestyle. But because of the stresses and demands of modern life, people sometimes see sleep as non-essential. This spurred healthcare professionals who specialize in sleep medicine and research to establish World Sleep Day, an annual event that celebrates and emphasizes the importance of sleep in a society that would rather run 24/7. It seeks to raise awareness of sleep disorders such as sleep apnea and insomnia, and about the health issues related to lost sleep.

This year, World Sleep Day will be held on March 13 and the slogan is “Better Sleep, Better Life, Better Planet.” The annual event, which has been celebrated by the World Sleep Day Committee since 2008, always falls on the Friday before the vernal equinox. Next year, it will be held on March 12.

There are many reasons why people today don’t get as much sleep as doctors recommend. Many people have trouble falling asleep at night because they fail to establish a nighttime routine that includes winding down and unplugging from their electronics. Many people work on their laptops or watch movies when they should be getting ready for bed, which keeps the mind active even if the body is exhausted. Other reasons for troubled sleep are excessive caffeine, eating late, late shifts at work, stress, and drug side effects. World Sleep Day aims to raise awareness of bad habits that could be getting in the way of a full night’s rest.

But sometimes, lost sleep is caused by a sleep disorder, which might require medical intervention. Over 100 million people worldwide suffer from sleep apnea, a sleep disorder that blocks airflow, causing the person to stop breathing repeatedly throughout the night. This leaves the person feeling tired in the morning. Sleep apnea can increase a person’s risk for high blood pressure, heart failure, ADHD, or a stroke.

Contact the OSA Team at Silent Night Therapy

If you’re having trouble getting a full night’s rest, either because of a sleep disorder or otherwise, the sleep experts at Silent Night Therapy are ready to help. We believe everyone deserves to sleep well, so call us at (631) 983-2463 today.

 


Sleep Deprivation and the Immune System

Posted on Monday, February 17th, 2020 at 6:43 pm    

Getting enough sleep at night isn’t only important for feeling productive and clear-headed during the day. There is also a link between sleep and your immune system, according to Diwakar Balachandran, MD, director of the Sleep Center at the University of Texas M.D. Anderson Cancer Center in Houston. Balachandran says studies show that sleep deprivation can make your T-cell count lower, thus making you more susceptible to catching a cold or the flu. 

Additionally, according to John Park, MD, a pulmonologist who specializes in sleep medicine at the Mayo Clinic in Rochester, Minn., sleep deprivation also has negative impacts on your immune system in terms of vaccinations. Park says that if you are sleep deprived when getting a flu shot, for example, it takes your body longer to react to the vaccination. Your body produces fewer antibodies in reaction to vaccines when sleep-deprived, so you are still susceptible to getting the flu even if you got vaccinated. 

Lack of sleep also puts you at risk of severe adverse health conditions like:

  • Stroke
  • Diabetes
  • High blood pressure
  • Heart disease
  • Heart attack
  • Irregular heartbeat

How to get more sleep:

  • Doctors recommend abstaining from drinking caffeine in the afternoon and from consuming alcohol within six hours of your bedtime. 
  • Avoid taking naps during the day unless they are extremely short power naps. 
  • It also helps to stick to a normal sleep schedule and bedtime routine, such as reading a book or drinking herbal tea before bed. 
  • Keep your bedroom cool and dark; it should be between 60-67 degrees and free of all light. 

However, if you suffer from insomnia or sleep apnea, you may need professional assistance to find a solution to your sleep problems. 

Contact the OSA Team at Silent Night Therapy 

If you’re struggling to fall asleep or stay asleep, we understand that this gets in the way or you living your best life. The sleep experts at Silent Night Therapy are here for you. Meet with us for a consultation so we can get to the source of your sleep problems and help you find a solution so you can get a good night’s sleep. Call us at (631) 983-2463 today.

 


Why an at-home sleep study is often better than in a lab

Posted on Monday, February 3rd, 2020 at 8:10 pm    

If you think you might suffer from sleep apnea, you may be considering participating in a sleep study to determine what your next treatment steps should be. The thought of sleeping in a lab is unsettling for many people, so they opt to never even do a sleep study. But recently, at-home sleep studies have become more common, making it easier for people to determine whether they have sleep apnea. 

What happens during an in-lab sleep study?

If you choose to go to a sleep center to conduct your sleep test, technicians will attach a number of tools to your body to measure different aspects of your sleep. Technicians will attach: 

  • Electrodes to your face and scalp to send electric messages to the measuring equipment
  • A belt around your chest to measure breathing
  • A sound probe to detect snoring
  • Pressure transducers on your nasal region to measure airflow
  • An oximeter probe on your finger to measure blood flow

Wearing this much technology can make it difficult to fall asleep when it is already uncomfortable to be doing your nightly routine in an unfamiliar environment. 

What happens during an in-home sleep study?

If you choose to do your sleep test at home, you can simply pick up your test at the office and return it when the test is over. Instead of the five measuring tools used in the lab, an in-home study will only use a belt, an oximeter probe, and an oral-nasal cannula. You simply do your normal nightly routine and attach all the equipment right before you go to bed. Doing it in the comfort of your own bed will make it easier for you to fall asleep, and might yield more accurate results because your sleep is more disrupted in a lab. Home studies are typically just as accurate as lab studies but are much more convenient and comfortable for the person being tested. 

Contact the OSA Team at Silent Night Therapy

If you have questions about sleep studies or suspect you might have sleep apnea, contact the team at Silent Night Therapy. You deserve a good night’s sleep, and we’ll be here to find the solution that will help you get it. Schedule your consultation with us by calling (631) 983-2463 or by filling out a contact form today.

 


Surprising health conditions that can be from poor breathing at night

Posted on Monday, January 20th, 2020 at 7:37 pm    

If you suffer from sleep apnea, a condition that causes your breathing to repeatedly stop during sleep, the most obvious health-related drawback is a persistent feeling of tiredness. However, there are a number of other health conditions that may arise if you suffer from sleep apnea or have other sleep-related problems. 

Lower libido

Both men and women who suffer from sleep apnea report lower libidos and decreased interest in sex. This is because disturbed sleep often leaves you feeling groggy and irritable all day. A 2002 study from the Journal of Clinical Endocrinology & Metabolism also suggests that men who experience sleep apnea tend to release lower levels of testosterone at night, which could lead to a decreased interest in sex. 

Damaged skin

If you suffer from sleep apnea or insomnia, you may be at a greater risk of experiencing aging skin quicker than your peers. Fine lines on facial skin, dark circles under the eyes, and dull skin could all possibly be attributed to chronic sleep loss. This is because your body releases more cortisol when it is stressed, such as when you don’t get enough sleep, which breaks down collagen if it’s released in excess. Collagen is the protein in your skin that keeps it looking shiny and healthy. Sleep loss could also decrease your body’s release of human growth hormone, which repairs damages to your skin as you sleep. 

Frequent forgetfulness

“Sharp wave ripples” are the cerebral events responsible for maintaining our memories and keeping them sharp. They also transfer memories to the neocortex, where long-term memories are stored. However, sharp-wave ripple events usually only occur when we are in a deep sleep, so people who suffer from insomnia or sleep apnea may not experience these events as often. 

Increased risk of death

According to the Whitehall II Study, conducted by British researchers Michael Marmot and Eric Brunner, people who sleep five hours or less each night are at double the risk of death from all causes, but especially cardiovascular disease. 

Need to Get Better Sleep? Call the OSA Experts

If you or a loved one suffer from sleep apnea, contact Dr. Brown and the OSA team to schedule a consultation. We’ll help you find a solution that will have you sleeping soundly in no time. Call us at (631) 983-2463 today.

 


Why your New Year’s resolution should be to get more sleep

Posted on Tuesday, January 7th, 2020 at 4:24 am    

Most of us are aware that we should be getting at least eight hours of sleep each night, but how many of us actually meet that goal? With busy work schedules, personal commitments, and the demands of our families, it often seems impossible to get the rest we need.

With the arrival of the new year, we have an opportunity to change our routines and focus on our health. Unsurprisingly, getting an adequate amount of sleep can have a significant impact on your life, including:

  • Better performance at work, school, and in life – A study by researchers at Stanford discovered that two nights of poor quality sleep can have a significant impact on your ability to perform daily tasks. Researchers found that it can take up to six days for you to fully recover after just two nights of inadequate rest.
  • You’ll actually stick to your diet – Well-rested people tend to make better food choices. If you’re hungry, your body is more likely to crave carbohydrates and more calories, which often leads to making poor dietary decisions. This is simple biology….when you’re tired, your body produces more of the hormone that signals hunger (ghrelin), and less of the one that tells you you’re full (leptin)
  • You might be more motivated to exercise – If you’re not well-rested, your energy levels will likely be much lower than they are when you get enough sleep at night. If you’re tired, you probably won’t have much motivation to hit the gym, go for a run, or do any of the physical exercises that keep you happy and healthy.
  • You’ll be better equipped to handle a stressful situation – When you get enough sleep at night, you’ll have more patience for little stressors that pop up throughout the day.

In 2020, you have the opportunity to reflect on the new year and what you can do to improve your health. If getting more sleep is your goal, make sure there aren’t other health issues that are getting in the way of getting a good night’s sleep. If you suffer from sleep apnea, for example, it can be nearly impossible to get the quality rest that your body and mind need.

Contact the OSA Team

If you or a loved one suffer from sleep apnea, contact Dr. Brown and the OSA team to schedule a consultation. We’ll help you find a solution that will have you sleeping soundly in no time. Call us at (631) 983-2463 today.


Creating the best sleep environment and bedtime routine

Posted on Monday, December 16th, 2019 at 9:39 pm    

Establishing a healthy nightly routine is imperative to getting a good night’s sleep. Shut the door and get into bed with herbal tea and a good book, or whatever is your idea of the perfect hour before sleep. Fine-tuning each component of your sleep environment may take some planning, but it’s worth it for the restful, deep sleep you deserve. Below are a few tips for getting a good night’s sleep:

Adjust the Temperature

It might not seem like something that can be boiled down to pure science, but some scientists have zeroed in on one key component of a good night’s sleep: the room’s temperature. According to an article by the National Sleep Foundation, your bedroom’s temperature should be no hotter than 75 degrees Fahrenheit or colder than 54 degrees Fahrenheit. This, of course, is dependent on your sleep clothes and the heaviness of your blankets, but in general, colder bedrooms will give you better sleep. 

Reduce Noise and Darken Your Room

If possible, cut down on as much noise and light as you can. The National Sleep Foundation found that noise between 40 and 70 decibels can keep us up at night. This means something as quiet as your cat pawing at your door at 4 a.m., or as loud as your neighbors down the street throwing a rager into the wee hours could throw off your circadian rhythm. At the same time, though, the absence of some sounds can have the same disturbing effect on us. Have you ever been on vacation to the mountains and can’t fall asleep because you don’t hear the usual traffic outside your window? Our bodies get used to the noise around us and even work them into our nightly routine. 

Make Sure Your Partner is Getting Good Rest As Well

One element of a bad night’s sleep is harder to address than the others: a restless partner. If you find yourself wide awake because your partner is snoring or tossing and turning all night, it is time to help them get a better night’s sleep as well. Your partner might be suffering from sleep apnea, which can disturb not only your slumber but could have a negative impact on their health as well. 

Contact the Sleep Experts at Silent Night Therapy

If you are having trouble sleeping and believe that snoring (either you or your partner) might be to blame, contact the OSA specialist Dr. Brown and his team at Silent Night Therapy. Everyone deserves a good night’s sleep, and we’ll be here to find the right solution for you. Schedule a consultation with us by calling (631) 983-2463 or by filling out a contact form today.


Can Sleep Apnea Be Cured?

Posted on Friday, July 19th, 2019 at 9:48 pm    

Sleep apnea is a condition that causes an individual to stop breathing for short periods while they are asleep. If you have sleep apnea, you are not taking in enough oxygen while you sleep, which can cause you to wake up gasping for air.

In many instances of sleep apnea, people are unaware that they have stopped breathing. They may believe their sleep cycle is completely normal as sleep apnea can sound like snoring.

If left untreated, sleep apnea can lead to many health conditions, including mental health issues, poor immune function, increased risk of heart failure, and memory loss. While sleep apnea cannot be completely cured, it can be treated.

Sleep Apnea Symptoms and Warning Signs

Sleep apnea can even shorten your lifespan, so it is critical that you have it diagnosed and treated as soon as you experience symptoms. There are a number of warning signs and symptoms associated with sleep apnea, including but not limited to:

  • Loud and persistent snoring
  • Gasping or choking sounds
  • Lack of energy during the day
  • Morning headaches
  • Restless sleep
  • Frequent bathroom visits
  • Difficulty concentrating
  • Mood changes and irritability
  • Depression
  • Decreased interest in sex

If you think you have sleep apnea, consult with your doctor about treatment options. Individuals who make lifestyle changes and use oral appliances have experienced an improved quality of sleep.

Oral Appliances Can Help

Oral appliances can alleviate the symptoms of mild to moderate sleep apnea. The oral devices are designed to position the lower jaw slightly forward and down, opening the airway. These devices are simple to use and ultra-portable if you need to get a good night’s sleep while traveling.

By treating your sleep apnea with an oral appliance, you may reduce your risk for heart disease, diabetes, and stroke. It will help you get a good night’s sleep, which will improve your daytime alertness, mood, and concentration level.

Many patients prefer oral appliances because they are so easy to wear. For most patients, it takes a few weeks to get used to sleeping with one. Traveling with your oral appliance is easy. Unlike CPAP, oral appliances can fit in a small bag.

Contact Dr. Brown and the OSA Team

If you are experiencing the sleep apnea symptoms mentioned in this article, contact our knowledgeable and helpful OSA team as soon as possible. We have the solutions that will help you get a better night’s sleep that is free from the harmful impact of sleep apnea. The sooner you call us, the better it will be for your overall health and wellbeing. Call us today at (631) 983-2463 today.