Posted on Wednesday, December 30th, 2020 at 12:46 am
The quantity and quality of sleep you get each night has a profound effect on your overall health. You may not realize it, but getting a good night’s sleep can have a major impact on your stress levels, blood pressure, and cardiovascular fitness.
The most common sleep disorders that Americans experience are sleep apnea and insomnia. Scientists believe that up to 25% of American adults suffer from sleep apnea or insomnia. Sleep apnea is a condition that causes you to breathe more shallowly and more irregularly while you sleep. This is caused by tissues in the mouth and throat that block the airway. People who suffer from sleep apnea often wake up in the morning still feeling tired and groggy.
The Journal of the American Heart Association recently published a study that found that in a study of 500 women, those who suffered from sleep disorders had worse eating habits than others. Those who did not get enough quality sleep tended to eat more food in general, and more foods with added sugars. Diet is linked very closely to the risk of developing cardiovascular problems down the road. People who overeat or are obese are at a higher risk of developing cardiovascular disease.
Another study published in the Journal of the American College of Cardiology found evidence that suggests that people who sleep irregularly are more likely to develop heart disease. Conversely, the participants who had regular bedtimes and more consistent sleep durations were less likely to develop heart disease.
These studies do not conclusively link poor sleep habits to a decline in cardiovascular health, but they do suggest that there is a connection. The Centers for Disease Control and Prevention has linked poor sleep with Type 2 Diabetes, high blood pressure, and obesity, all of which can contribute to cardiovascular problems.
Make an Appointment With Silent Night Therapy
If you are worried that your sleeping patterns put you at a higher risk of developing more severe health problems, call Silent Night Therapy to put your mind at ease. Our sleep specialists will work with you to find the source of your disruptive sleep, whether it is insomnia, sleep apnea, or another issue. Please give us a call at (631) 983-2463 or contact us online.
Posted on Monday, November 23rd, 2020 at 7:39 pm
If you have trouble falling asleep at night, chances are that you have tried a number of home remedies to solve this. If drinking chamomile tea, reading a book, turning off all of your electronics, and turning on the fan haven’t done the trick, you might consider some light stretching or exercises.
According to Healthline, one 2016 study found that people who practice yoga or tai chi before bed tend to sleep better. This is because these exercises get your mind in touch with your body instead of lingering on the stressors of the day. Practicing mindfulness has been shown to decrease overall stress, leading to a healthier lifestyle in general. And the first step to improving your quality of life is to improve the quality of your sleep.
Keep reading to learn more about which stretches are best to do before bed.
1. The bear hug
Healthline recommends this stretch because it works the muscles of the upper back, which often get strained throughout the day by sitting in a chair or having bad posture. To do this stretch, stand up tall and straight, and inhale as you stretch your arms open. As you exhale, bring your arms together, crossing over your body, giving yourself a hug. Use your hands to intentionally bring your shoulders forward to stretch the upper back muscles. Hold for 30 seconds and then release.
2. Child’s pose
The child’s pose is a great way to get in touch with your body and regulate your breathing. To do this stretch, simply get on your knees and lean back on your heels. Lean forward, keeping your legs tucked underneath your body and your arms outstretched. Stay in this pose for about five minutes.
3. Legs-up-the-wall pose
This pose is easy to do and helps release tension in your neck, back, and shoulders. Simply lay on your back and swing your legs up so that they are resting against the wall. You can adjust your distance from the wall depending on your comfort. Stay in this pose for about 10 minutes.
Make an Appointment With Silent Night Therapy
If you have tried every home remedy for getting a better night’s sleep but are still having trouble with your sleep habits, it might be time to call Silent Night Therapy. Our sleep specialists can help diagnose any sleep disorder you may have and find a solution that works for you. We can help treat sleep apnea, breathing problems, and snoring, among other concerns. Call us today at (631) 983-2463 to schedule your free consultation.
Posted on Friday, October 30th, 2020 at 8:49 pm
We already know that sleep is vital to combating a number of maladies such as stress, low energy, difficulty concentrating, and high blood pressure. And we know that sleep deprivation can increase an individual’s risk of suffering from a stroke, heart disease, and more. But recently, scientists have uncovered an alarming link between sleep deprivation and the onset of Alzheimer’s.
A recent study published in Neurology suggests that people who do not get deep, healthy sleep are more susceptible to brain cell death. Sleep apnea contributes to a decline of oxygen levels in your blood as you sleep, which can contribute to brain cell death. As a result of this atrophy of the brain, dementia may become more likely to develop.
A good night’s sleep is the best thing you can do for long-term brain health, according to the Sleep Foundation. A full night of healthy, uninterrupted sleep lets your brain rest and recharge and could prevent cognitive degradation that comes with dementia. But experts warn against treating yourself to too much good sleep. According to the Sleep Foundation, people who get more than nine hours of sleep each night are at a higher risk of developing dementia than those who get between six and nine. For people older than 65, the recommended amount of sleep each night is no more than eight hours.
One necessary component of a healthy sleep schedule is being in a quiet environment. If you are awoken frequently by a snoring partner – or your own snoring – you may be at a higher risk of falling victim to cognitive degradation. If snoring is a problem, you or your partner may be suffering from sleep apnea. Some warning signs to look out for are:
- Loud snoring
- Difficulty staying asleep
- Daytime fatigue or drowsiness
- Headaches upon waking up
- Moments where you stop breathing during sleep
- Waking up with a dry mouth
Improve Your Sleep With Silent Night Therapy
If you are struggling to get through a night without waking up or gasping for air, you may be suffering from sleep apnea. Don’t wait to get help until it is too late. The sleep specialists at Silent Night Therapy are ready to help diagnose and treat your sleep disorder. Call us at (631) 983-2463 or schedule a free consultation online.
Posted on Monday, October 26th, 2020 at 3:25 pm
Parasomnia describes any unusual activity that happens right before you sleep, during sleep, and in the moments between sleep and wakefulness. According to the Sleep Foundation, parasomnia often affects children more than adults, though it can affect people of all ages. Parasomnias can describe a number of unusual sleep anomalies, including sleepwalking, night terrors, sleep paralysis, hallucinations, and bedwetting, just to name a few.
The American Academy of Sleep Medicine recognizes three distinct groups of parasomnia: NREM-related, REM-related, and “other.” REM stands for rapid eye movement.
The first group is non-rapid eye movement-related. Non-rapid eye movement sleep constitutes the first 90 or so minutes after you fall asleep. Sleep specialists call this “shallow” sleep. People who experience parasomnias in this stage of sleep will have difficulty remembering the events of their episodes. According to the Sleep Foundation, NREM-related parasomnias include:
- Confusional arousals
- Night or sleep terrors
- Sexual abnormal behaviors
- Sleep-related disordered eating habits
The second group is rapid eye movement sleep-related. This REM stage of sleep occurs immediately after the NREM stages of sleep. REM sleep will last about 90 minutes, then your sleep will rotate back to NREM, then REM, and so on. During REM, your eyes move rapidly while closed, breathing accelerates, and heart rate and blood pressure will increase. Parasomnias of REM sleep include:
- Recurring sleep paralysis
- REM sleep behavior disorder (RSBD)
- Nightmare disorder
The final group is simply called “other,” as it describes parasomnias that happen between sleeping and wakefulness. They might include:
- Hallucinations that persist for several minutes after the person awakes
- “Exploding head syndrome,” when a person hears a loud noise like an explosion in their head and may see a bright light upon waking, though it is imagined
If you are experiencing any of the events listed above, it is important that you make an appointment with your doctor or a sleep specialist. Parasomnias could be signs of an underlying health issue, such as anxiety, PTSD, or a complication with prescribed medicine.
Get a Better Night’s Sleep With Silent Night Therapy
Parasomnias could be a sign of a more serious sleep problem, such as sleep apnea or insomnia. If you’re having trouble getting restful sleep and are waking up exhausted, then you might have a sleep disorder. The sleep specialists at Silent Night Therapy can diagnose your problems and find reliable solutions. Call us today at (631) 983-2463 or schedule a free consultation online.
Posted on Tuesday, August 25th, 2020 at 12:26 am
Following a regular bedtime routine is one of the most beneficial things you can do for a good night’s sleep. You might take a shower, brush your teeth, and settle in with a good book before falling asleep. But did you know that some foods are better to eat before bedtime than others? Specialists say that eating certain foods before you go to sleep can improve your chances of getting a good night’s rest.
According to Healthline, there are nine foods and beverages that specialists have identified as the most beneficial to eat or drink before bed. They are:
- Chamomile tea
- Cherry juice
- Fatty fish
- White rice
- Passionflower tea
Some experts also believe that warm milk, bananas, cottage cheese, and yogurt help you get a good night’s sleep. Consuming these foods and beverages two to three hours before you go to sleep is recommended because it’s less likely to cause acid reflux or an upset stomach.
Many of the items listed above are good sources of melatonin, a hormone that regulates sleep, and serotonin, a chemical produced in the brain that regulates your sleep cycle. Cherry juice and almonds both contain high levels of melatonin, which in turn makes the person who consumes them sleepier sooner. Additionally, some research suggests that high amounts of magnesium in one’s diet can help promote sounder sleep. Walnuts, bananas, and almonds are all rich in magnesium.
Get Help at Silent Night Therapy
If you or your partner have difficulties falling asleep at night, this could be an indication of a more serious underlying health issue, such as sleep apnea or insomnia. Oftentimes, insomnia is caused by factors that are easy to address, but if you are suffering from sleep apnea, more rigorous treatment may be recommended. The specialists at Silent Night Therapy are here to help you through the process.
At Silent Night Therapy, our offices are now open. We understand that our clients are concerned about staying safe during the COVID-19 pandemic, and our staff has put in place comprehensive safety protocols to ensure the health of each of our clients. In addition, leaving the safety and comfort of your home is not required to see whether you have sleep apnea – we would be happy to mail an at-home kit right to your home. Contact us at (631) 983-2463 or fill out a contact form on our website today to learn more about our services.
Posted on Wednesday, May 27th, 2020 at 2:31 pm
Getting enough sleep each night is just as critical to our bodies’ functions as eating fruits and vegetables and drinking plenty of water. But people who suffer from sleep apnea often get less than the recommended 6 to 9 hours of sleep. This can lead to a myriad of health problems, ranging from increased risk of heart disease to lowered sex drive.
About 1 in 3 American adults suffer from a lack of sleep, according to a study from the American Academy of Sleep Medicine. Many of these people suffer from untreated sleep apnea, a condition that repeatedly impedes your breathing during the night. Symptoms of sleep apnea include excessive snoring, daytime fatigue, dry mouth, headaches, and insomnia.
The Impact of Sleep Deprivation
One of the biggest health threats of sleep deprivation is to the cardiovascular system. Studies have found a link between sleep deprivation and a higher risk of developing heart disease, increased heart rate, and high blood pressure. Coronary heart disease and increased risk of strokes can also be consequences linked to getting less sleep.
Additionally, people who get less sleep at night tend to struggle more with cognitive tasks. This could manifest at work when replying to emails or typing up a presentation, or even having conversations with clients and coworkers. According to an article from Healthline, decision-making, reasoning, and problem-solving worsened when sleep study participants missed a night of sleep.
Other negative consequences of sleep deprivation are:
- Weight gain
- Lower libido
- Increased forgetfulness
- Increased risk of cancer
- Lowered immune system
- Higher risk of developing diabetes
Luckily, the sleep experts at Silent Night Therapy are here to help you. Even during the coronavirus pandemic, our dedicated team is offering at-home sleep studies. We will evaluate the results and offer a consultation via phone or video call.
Contact a Sleep Apnea Specialist at Silent Night Therapy
If you are suffering from sleep apnea and want to do an at-home sleep test, the experts at Silent Night Therapy are ready to help. We are taking a safe and proactive approach toward the COVID-19 outbreak. We are still available during this time and can work toward getting the vital care you need through virtual consultations and at home-sleep study tests. Please call us at 631-983-2463 to schedule your appointment today.
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.