5 Healthy Reasons to Take a Nap 

We’ve been conditioned to think that after a certain age, it’s no longer necessary to take a nap. In reality, there are several reasons why it is perfectly fine, even healthy, to take a little cat nap in the afternoon. Consider these napping benefits:

Sharpen Your Mind

Studies have found that napping can sharpen the brain by helping it interpret information better. It may also help the brain function more efficiently. Napping can reduce the level of a chemical in the brain called adenosine. This neurotransmitter helps play a role in cognition.

Boost Memory

Napping may also help people who are learning new information better retain that information. Studies suggest that naps can help with memory consolidation. Memory consolidation is a process wherein the brain turns information into long-term memories.

Improve Immunity

A short nap may help boost the body’s immune system. Napping may help reduce stress and the levels of inflammatory cytokines and norepinephrine in the body. Studies suggest that reducing these chemicals with a nap may help restore balance to the immune system.

Help Prevent Heart Disease

A more robust immune system isn’t the only benefit of a stress-busting nap. Research shows that napping may also help decrease a person’s risk of developing heart disease.

Enhance Performance

Studies also indicate that napping may help boost productivity and work performance. Napping may give some workers an edge during the work-day and could lead to performance advantages.

 Other benefits associated with napping include:

• Reduced sleepiness
• Regulating emotions
• Improving creativity
• Increasing alertness
• Relaxation

While there are benefits to taking a nap, how do you incorporate one into your daily routine? For a successful nap, consider these tips:

• Don’t sleep too late into the day
• Set an alarm
• Create a comfortable environment
• Consider a sleep mask or noise-canceling headphones
• Practice relaxation techniques

To gain the health benefits a nap has to offer, it is also crucial to consider the length of the nap itself. A nap that is too short may not give a person healthy benefits. Napping for too long may throw off a person’s evening sleep routine and leave them feeling groggy. The ideal nap length is generally between 10 and 20 minutes. These so-called “power naps” offer people recovery benefits without leaving them feeling tired.

Why Am I So Tired?

Napping can have a very positive impact on a person’s physical and mental health. However, it is also vital to consider why a person may need a nap in the first place. If you feel exhausted and constantly run-down, there may be an underlying problem that needs to be addressed that a mid-day nap can’t fix.

Do you suffer from any of the following symptoms, and do any of them make it difficult for you to sleep?

• Snoring
• Partner complaining that you snore
• Waking up with a dry or sore throat
• Daytime fatigue or sleepiness
• Waking up at night gasping for air
• Headaches

These symptoms may indicate a deeper problem like sleep apnea. Sleep apnea is a disorder that can significantly impact a person’s overall health and wellbeing. Although there are different types of sleep apnea, the condition generally causes an interruption to a person’s breathing while they are asleep. Incorporating a nap into an individual’s daily routine will help, but ultimately the underlying problem needs to be solved.

If you feel like you can’t function without an afternoon nap or have problems getting to sleep or staying asleep at night, you may have an undiagnosed sleep disorder. The staff at Silent Night Therapy understand the detrimental effects of not getting enough sleep. Our experienced team can help you get to the root of your problem and offer you a variety of treatment options. Get started living your best life and contact us today or call our office at 631-983-2463 for a complimentary sleep consultation.

Choosing the best sleeping position is about more than just comfort. If you suffer from sleep apnea, the way you position your body could significantly affect the quality of sleep you’re getting.

Even though you might feel the most comfortable in one specific position and can’t seem to fall asleep in another no matter what you do, your preference for that particular sleep position could be preventing you from getting a full night’s sleep. Additionally, your chosen sleeping position could increase how often and how intensely your sleep apnea episodes occur.

Below are the most common sleeping positions people turn to and which ones you should use to improve your sleep quality and reduce the number of sleep apnea episodes you experience while sleeping.

Sleeping on Your Side

Sleeping on your side is the most recommended position for someone suffering from sleep apnea. You can ease some of the symptoms, such as snoring. An added benefit is that side-sleeping can also manage symptoms of other conditions, such as acid reflux.

When you sleep on your right side, it encourages blood flow and maximizes lung capacity. Your best option is to stretch out your body entirely while you sleep. If you curl up into the fetal position, it could worsen your sleep apnea symptoms or increase the frequency of your episodes.

Sleeping on Your Back

If you sleep on your back, you might experience frequent and severe episodes of sleep apnea. That’s because it is the worst sleeping position you could use. When you lie down on your back, the soft tissue and tongue relax towards the back of the throat, blocking the airway. When the brain doesn’t receive the oxygen it needs, it forces a person awake to gasp for air.

Unfortunately, some people can’t seem to get comfortable in a new sleeping position. If you have always slept on your back and failed at trying a different position, you might be stuck. However, there are some things you could try to make this position more optimal for your quality of sleep.

Be sure to sleep on a firm mattress. A firm mattress can provide the support your spine needs. You should also place a pillow underneath your knees to relieve pressure on your back.

Instead of sleeping with the back of your head on the pillow, turn your head to either side. This can prevent your tongue from relaxing and obstructing your airway. Elevating your head can also keep your airway open.

Even if you’re able to fall asleep in a better position, you might find yourself waking up each morning on your back anyway. You could avoid this by surrounding your body with pillows so you can’t roll over in your sleep.

Sleeping on Your Stomach

Positioning your body on your stomach is another good way to manage your sleep apnea symptoms. It’s not the best option, but it’s better than sleeping on your back.

When you’re lying on your stomach, gravity works to pull your tongue and soft tissue down so they don’t block your airway. There’s also less of a chance that you’ll snore if you sleep on your stomach.

You should use a soft pillow and position your head comfortably to avoid placing tension on your shoulder or neck. If your head faces down instead of to the side, you can prevent airway obstruction. Some manufacturers design pillows specifically for stomach sleepers so you don’t have to smash your face into the pillow while you’re sleeping.

Additional Options to Manage Sleep Apnea

You might have tried conventional methods to reduce or eliminate your sleep apnea episodes. You might have even turned to a CPAP machine.

If you’re looking for alternative options, you should consider specific lifestyle changes. The most common include:

• Avoid smoking and drinking – Cigarettes and alcohol exacerbate sleep apnea symptoms. If you eliminate them from your life, you could potentially alleviate your symptoms and improve your overall quality of sleep.
• Lose weight – Obesity can worsen sleep apnea episodes. If you lose fat around your upper airways and maintain a healthy weight, you could avoid airway obstruction while you sleep.
• Exercise – Everyone knows the many benefits of exercise. Managing sleep apnea is one of them. If you increase your physical activity, you improve not only your overall health but also lose the fat that pushes against your upper airways.

Contact Us

If you suffer from sleep apnea and want to discuss your treatment options, do not hesitate to contact Silent Night Therapy. We can review your symptoms to offer a proper diagnosis and advise you about whether oral appliance therapy is right for you.

Call us at 631-983-2463 today for your complimentary consultation.

Most people look forward to sleeping in on Saturday after finishing a long and exhausting week of work. You might think you can “catch up” on the sleep you didn’t get earlier in the week by sleeping in on the weekends. However, this need to sleep for longer could indicate a serious problem. If you don’t feel rested after getting the recommended number of hours of sleep, it might be because you’re experiencing interrupted sleep due to a sleep-related disorder, such as sleep apnea.

Research has shown that maintaining a consistent and deep sleep state every night improves heart health, cognitive functioning, and a range of other benefits. Unfortunately, most people admit that they don’t get the shut-eye they need to function at full physical and mental capacity. Additionally, some don’t follow a regular schedule, meaning they don’t go to bed and wake up at the same time each day. This can throw off your circadian rhythm, which is the body’s internal clock that determines when a person feels alert or tired.

Signs You’re Not Getting the Sleep You Need

Your body will tell you if you don’t get a good night’s sleep. The most common signs include:

• Acne
• Bags, dark circles, and puffy eyes
• Weight gain
• Craving unhealthy foods
• Increased caffeine intake
• Irritability
• New or worsening depression
• Trouble with memory and concentration
• Waking up with a dry mouth, headache, or sore throat
• Compromised immune system

If you regularly suffer from these symptoms, there are some easy solutions that could help. Create a schedule, so you go to bed at the same time every night and wake up to an alarm at the same time every morning. Make sure it’s completely dark in your bedroom, so your brain doesn’t confuse daylight with your alarm clock or a streetlight outside.

If necessary, buy blackout curtains for your windows, keep your bedroom door closed, and turn off your phone notifications, so it doesn’t light up in the middle of the night. You might also need to make an appointment with your doctor if at-home remedies don’t seem to help. A lack of sleep can indicate a medical condition, such as sleep apnea.

The Link Between Poor Sleep and Sleep Apnea

Obstructive sleep apnea is a breathing disorder that causes you to start and stop breathing throughout the night while you’re sleeping. Although several types of sleep apnea exist, the most common is obstructive sleep apnea.

One of the major warning signs that you suffer from this condition is snoring. Other symptoms can include:

• Daytime sleepiness
• Headaches in the morning
• High blood pressure
• Waking up abruptly combined with choking or gasping for air
• Sore throat or dry mouth
• Difficulty concentrating
• Changes in mood

Disrupted breathing while you sleep means your body wakes you up often throughout the night. You might not even realize it’s happening and only find out about this issue from a partner. Constant sleep interruptions mean you’re not getting the rest you need at night, leaving you feeling fatigued during the day. Fortunately, there are treatment options.

Trouble Sleeping? Sleep Apnea Might Be the Culprit

Silent Night Therapy has experience diagnosing and treating sleep-related issues. If you’re waking up feeling sluggish and unrested, sleep apnea could be to blame. Call us today at 631-983-2463 for a free consultation to determine whether you’re suffering from sleep apnea and learn about the available treatment options.

Sleep is an important part of everyone’s life. Your body needs to rest and reset so you can remain focused during the day and prevent a range of health problems. Unfortunately, many people don’t get the recommended hours of sleep because of sleep apnea, insomnia, and other sleep-related conditions.

Even if you get enough hours of sleep but still wake up feeling tired, you might have an underlying condition that prevents your body from reaching a deep enough sleep to recharge your batteries, so you feel energized.

Fortunately, there are solutions you can turn to so you fall asleep quickly and stay asleep throughout the night. Some are natural remedies and lifestyle changes. Others require treatment from a healthcare professional. Diagnosing the cause of your tiredness is crucial to determine the available options and resolve your daytime fatigue.

What Is Sleep Apnea?

Sleep apnea is a sleep disorder affecting around 22 million people in the United States. It causes a person’s breathing to stop and start throughout the night repeatedly. Anything that disrupts your normal breathing can wake you up. Once you’re awake, you might have trouble falling back asleep.

You can make an appointment with your doctor to determine if this is why you’re not sleeping soundly.

Try These Tips for a Better Night’s Sleep

If you’re one of the many people who have insomnia, the way you spend your day could be the culprit. Many people don’t realize the impact their daily activities have on getting a good night’s rest. Making even minor adjustments could drastically change how much sleep you get every night and positively affect your mind and mood.

Comfortable Bed

Sleeping well starts with the right bed. It shouldn’t only be comfortable but should also have the correct firmness to suit your body. Some people need a hard mattress due to back issues. Others prefer a softer bed. Find the mattress that works for you so you don’t toss and turn all night while you try to get comfortable.

You also need a pillow that supports your neck and keeps your spine aligned. There are many pillows on the market that can keep you from waking up with a stiff neck or sore back. Investing in the right one means you can avoid any unnecessary pain at night.

Dark and Quiet Room

One common culprit of a poor night’s sleep is falling asleep while watching tv. You might like having background noise, but the sound and flickering light can interfere with your circadian rhythm. Your body might think it’s time to wake up. Spending time on your computer, phone, or tablet just before bedtime can also prevent your brain from preparing to shut down for the night.

Begin a new nighttime routine by putting your devices away and preparing your body for sleep. Read a boring magazine or book, perform a tedious task, or lie down in bed and focus on your breathing. Whatever you do, make sure it keeps you calm and doesn’t get your heart racing.

Reduce Anxiety and Stress

A lot of people can’t fall asleep because of the daily stressors in their lives. Jobs, families, and other responsibilities can cause your mind to race at night when all you want to do is fall asleep. Practicing different relaxation methods and breathing exercises could help you clear your mind.

Try meditating as part of your bedtime routine or practice controlled breathing by inhaling and exhaling slowly. If you have a busy day ahead of you, put it out of your mind by writing a list of the tasks you need to complete so you’re not thinking about it while you’re trying to fall asleep.

Contact Silent Night Therapy

If you’re suffering from sleep apnea or another sleep-related disorder, do not hesitate to contact Silent Night Therapy. Our team can diagnose your medical condition and provide a customized solution for a complete and better night’s sleep.

Call us at 631-983-2463 for a complimentary consultation.

What is Sleep Apnea?

Sleep apnea is a sleep disorder that is characterized by periods where an individual’s breathing randomly stops and then starts back up again. There are different classifications of sleep apnea, the most common being obstructive sleep apnea. Other sleep apnea disorders include central sleep apnea and complex sleep apnea syndrome. Although there are different sleep apnea disorders, in general, most cases of sleep apnea result in a person’s breathing repeatedly stopping and starting again through the night. This disruption in breathing can wake a person up multiple times during the night, cause them to choke or gasp suddenly, and generally prevents them from getting a full and healthy night’s sleep.

While the major complaint about sleep apnea is that an individual feels fatigued the next day, the condition can trigger must more significant health problems. Sleep apnea is linked to low blood oxygen levels, high blood pressure, and heart problems. The condition can also increase a person’s risk for developing diabetes, eye problems such as glaucoma, and certain metabolic syndromes. In short, sleep apnea is more than just not getting a good night’s sleep. It is a disorder that needs to be taken seriously and treated immediately.

Symptoms of Sleep Apnea

Obstructive sleep apnea happens when there is some type of blockage obstructing an individual’s airway. This blockage could be a result of a deviated septum in the nose or the relaxation of certain throat muscles. The most common sign of sleep apnea is snoring. Other signs include:

• Daytime fatigue or sleepiness
• Gasping
• Dry mouth
• Sore throat
• Morning headaches
• Changes in mood or irritability
• Nighttime sweating
• Observed periods of breathing that stops (could be caught by the individual or their partner)
• Decreased libido

Another less talked about symptom of sleep apnea is teeth grinding. Many people don’t associate grinding their teeth with sleep apnea, which can mean that the condition goes undiagnosed. The Sleep Foundation reports that there may be a link between obstructive sleep apnea and a condition known as bruxism, or teeth grinding.

Teeth Grinding and Sleep Apnea

Some medical studies have closely examined the possible connection between sleep apnea and teeth grinding. While there seems to be a correlation between the two conditions, there is still no clear explanation for why teeth grinding and sleep apnea are linked. One of the most prominent theories about the connection between the conditions is that sleep apnea triggers bruxism. It is hypothesized that when an airway becomes obstructed, the muscles in the mouth and jaw move to try and reopen the blocked airway. This muscle movement may trigger teeth grinding.

Another possibility is that clenching and grinding may help to lubricate the tissues of the mouth and the back of the throat, which become dried out due to sleep apnea. Other theories indicate that the anxiety and stress that the body undergoes when it stops breathing may cause the body to inadvertently clench or grind.

Signs of Bruxism

Some of the most classic signs that you may be a “teeth grinder” include:

• Tooth pain
• Fractured, chipped, or loose teeth
• Worn tooth enamel
• Increased tooth sensitivity
• Jaw pain
• Facial pain
• Neck pain
• Headaches
• Popping or pain in the jaw joint or temporomandibular joint (TMJ)
• Other sleep disturbances

If you have any of these issues, know you are a teeth grinder or have been diagnosed with sleep apnea, it is time to talk to a professional. The New York OSA experts of Silent Night Therapy are a dedicated sleep team that can review your symptoms and direct you toward the right diagnosis and treatment for your condition.

You don’t have to live in pain or feel like you’ve been drained of energy before your day has even begun. Call us today at 631-983-2463, and let’s work together to get you a better night’s sleep.

More than 22 million Americans live with sleep apnea. Of those people, it is estimated that 80% of those people are undiagnosed. Further, for the 20% who are diagnosed, many do not treat their sleep apnea properly. It is clearly evident that an easy to use and accessible solution is needed to help these sleep apnea patients.

Sleep apnea can lead to many health risks. Left untreated, sleep apnea can lead to strain on your heart and cause high blood pressure and enlargement of your heart. Sleep apnea also reduces the quality of sleep you’re getting every night, leaving you drowsy and irritable during the day. It could potentially put you at risk for accidents when driving, working, or operating heavy machinery. It is crucial to treat sleep apnea so that you can prevent these issues.

The “gold standard” for treating sleep apnea is the CPAP device. Though the CPAP is effective, it is unfortunately not the right solution for everyone. Many patients who have been prescribed a CPAP device find it intolerable to use and simply don’t use it at all, which leaves their sleep apnea untreated. Sleep apnea patients may be desperate for a solution that doesn’t involve an uncomfortable, bulky, and noisy machine. This has led to discussion about the possibility of a pill that can treat sleep apnea. Is a pill the right solution to treat sleep apnea? So far, research suggests that the answer is no.

Medications like benzodiazepines can treat sleep apnea, but they are rarely recommended by doctors. In a world that treats so many health conditions and diseases with medications, this may seem surprising, but benzodiazepines merely relax the airway tissues in your throat. This is not generally helpful because obstructive sleep apnea is most often caused by airway blockages that result because of relaxed tissues in your throat, so a medication to further relax your throat isn’t going to help the situation. Unfortunately, a pill is most likely not the right solution to treat your sleep apnea.

So there’s no magic pill to treat your sleep apnea, and your CPAP machine is absolutely intolerable to sleep with. What does that leave you with? Oral appliance therapy! This treatment is the perfect solution for patients with obstructive sleep apnea who cannot tolerate their CPAP device. It is a custom fitted mouth guard that works with the muscles in your mouth and throat to prevent blockages and reduce instances of apnea. There is no face mask, oxygen tube, or bulky machine to deal with. Just a small mouth guard that will help you get the amazing night’s sleep you’ve been dreaming of!

If you’re looking for a better solution to treat your sleep apnea, you’ve come to the right place! Give us a call at 631-983-2463 to learn how we can help.

If you are currently using a CPAP machine to treat your sleep apnea, please check the brand as soon as possible. If your machine is made by Phillips, your device may have been recalled for safety concerns.

Recently Phillips announced that it is recalling sleep apnea machines and ventilators because they contain a foam that may cause cancer or other health issues. Millions of the Philips Bi-Level Positive Airway Pressure (Bi-Level PAP), Continuous Positive Airway Pressure (CPAP), and mechanical ventilator devices have been immediately recalled. The defect is due to the polyester-based foam which deadens the sound emitted by the machine. Phillips has reported that the foam can degrade over time and cause irritation, headaches, asthma, and toxic carcinogens.

Most people living with sleep apnea use a CPAP machine, but they are not the right answer for many people. It’s been estimated that less than 50% of those prescribed a CPAP device actually wear them as prescribed. In light of this recall, we invite you to learn more about an alternative solution – Oral Appliance Therapy! At Silent Night Therapy, we will custom fit you for an Oral Appliance that will treat your sleep apnea just as well as your CPAP. This comfortable appliance does not need to be plugged in, nor does it take up nearly as much space as the traditional CPAP machine.

Learn all about the different Oral Appliances that we offer at Silent Night Therapy here and be sure to call us at 631-983-2463 to learn how we can help. There’s no need to worry about whether a replacement CPAP machine will threaten your health. You don’t need to suffer with an uncomfortable CPAP or wonder what to do in the event of a power outage when your CPAP doesn’t work. There is another solution, and we’re ready to show you how an Oral Appliance can change how you sleep for the better!

It’s a common scene: you wake from a night of sleep but find yourself disoriented, unable to focus or process anything going on around you for the first few minutes after waking. Friends or family try to speak to you and pull you out of the half-asleep state, but it takes several minutes for you to realize that your body is up and moving around while your mind is decidedly not.

You’ve just experienced confusional arousal, or sleep drunkenness, a sleep disorder that affects about 15% of children and adults, according to the Cleveland Clinic. It’s characterized by having difficulty reaching a fully wakeful state until several minutes after waking up. Your body is able to move around normally, but you may be agitated, respond strangely to outside stimuli, answer questions bluntly, and not remember anything you say or do during this period when you are fully awake. The effects can last from a few minutes to upwards of 40 minutes.

Confusional arousal is a type of parasomnia, a sleep disorder that involves unusual physical events or experiences that disrupt sleep. You are essentially still asleep, but your body doesn’t know it. Your brain doesn’t fully make the transition from sleeping to waking, but you can still walk, talk, and respond to stimuli, albeit in a strange manner. You may talk to yourself or others, answer questions with nonsense, or stare off into space.

Sleep drunkenness is not particularly dangerous unless it occurs regularly or you injure yourself or someone else. Some people may react aggressively or even violently if they are sleep drunk. If you find yourself experiencing sleep drunkenness frequently, you may need a sleep study to determine the cause and how to remedy it.

There are many causes for sleep drunkenness, including:

• Stress
• Insomnia
• Alcohol consumption
• Mental disorder
• Other sleep disorder
• Medication
• Circadian rhythm disruption, such as night shift work

Absent any other actual cause, sleep drunkenness can still occur simply from not getting enough sleep.

Diagnosing sleep drunkenness can be difficult because most people don’t know they have the disorder unless family members or their partner tells them they do, and most people who have the disorder don’t remember the episodes. Episodes can be infrequent and may not have an exact cause. If you think you have regular sleep drunkenness episodes, you should talk to your doctor about ways to track down why they’re happening.

Your doctor might recommend a sleep diary to maintain an accurate record of your sleep habits. A sleep diary is a record of when you go to bed, when you wake in the morning, and any instances of wakefulness during the night, as well as any risk factors like alcohol or caffeine intake. Your doctor may also ask about any health conditions or medication you’re taking or ask you to come in for a sleep study so they can fully monitor your sleep.

If you have regular sleep drunkenness episodes, you may not be getting the sleep your body needs. Contact Silent Night Therapy today at 631-983-2463 for a consultation and let us help you get a good night’s sleep.

When the Covid-19 pandemic began, many people in isolation reported more frequent and vivid dreams. At Harvard Medical School, Deirdre Barrett, Ph.D., assistant professor of psychology, launched an online survey and discovered some common themes from participants. After reviewing the respondents’ answers, she noticed many dreams involved being stalked by an invisible monster and being chased by small insects.

Barrett discovered an increase in dreams associated with negative emotions, such as anxiety. Of the 2,888 people studied, she found that women showed higher rates of anger, anxiety, and sadness and lower rates of positive emotions in their dreams. There were also more references to death, health, and biological processes during these dreams than experienced before the pandemic started. Men also experienced higher rates of negative emotions in their dreams, but they weren’t as significant as those noted by women.

Dreams Often Reflect Conscious Thoughts and Feelings

Deirdre Barrett is the former president of the International Association for the Study of Dreams. Her studies found a correlation between daytime thoughts and feelings and the feelings of fear or anxiousness during dreams. The emotions you experience while you’re awake will often translate to the scenarios you find yourselves in while you’re dreaming.

The early weeks of the pandemic contributed to many fear-based dreams, such as being chased by swarms of insects or monsters. However, when orders for people to stay home began, dreams involving loneliness and isolation started to occur.

For example, Barrett discovered common themes of solitary confinement, imprisonment, or becoming stranded in outer space. She also noticed that people living with roommates started dreaming about a lack of privacy or feeling crowded.

Dreams Could Be Beneficial to Brain Functioning

Research assistant professor of neuroscience Erik Hoel, Ph.D., from Tufts University believes the monotony of peoples’ lives during lockdown caused increased brain activity while sleeping. He explained that humans and other animals are at risk of becoming “overfitted” to the information they learn. That means they have a hard time generalizing the information they acquire for one task to other tasks.

Dr. Hoel believes that dreams are a way to improve flexibility in the brain. Flexibility can aid the process of generalizing specific knowledge for tasks during sleeping hours. If someone performs a mundane activity at work, they’re likely to have a dream involving the same type of mundane job. He hypothesized that many peoples’ dreams reflected their lives during the lockdown. It was a way for them to utilize their cognitive abilities while preventing an overfitted brain.

Contact Us

The team at Silent Night Therapy has extensive experience helping those with sleep-related issues find the right solution to their problems. We know that getting a good night’s sleep is beneficial to a person’s overall health. Sleep deprivation can impact brain functioning and affect your physical and emotional well-being.

Our experienced OSA specialists can evaluate your symptoms and determine if sleep apnea might be part of the problem. We’ll work to find a solution to improve your sleep quality so that you feel rested, energized, and focused during the day. Call us or reach out to us online for a consultation with our OSA experts now!

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!