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Are you getting enough sleep? If not, you could be impacting the health of your eyes. At Sleep Apnea Dentists of New England, we realize that today’s fast-paced world typically results in insufficient sleep. Trying to squeeze in a good night’s rest can be difficult with everything that needs to be completed in the course of one day. Dark circles are a dead give away that you are not getting enough sleep, but your overall eye health is being affected more than you know.
Vision Problems Related to Poor Sleep
Studies have proven that the average person requires 6-8 hours of sleep per night in order to replenish. If you are getting less than six hours of sleep, your eyes do not get the restoration they need. Some of the following warning signs are indication that your eyes are not getting enough rest:
Eye spasms. Ever get that rapid twitching of your eye? Those involuntary spasms are called myokymia. They are involuntary eyelid muscle spasms. They are harmless, but they are a good warning sign that you should be paying more attention to getting a good night’s rest.
Broken blood vessels in the eye. Though they are usually not painful, the “bloodied eye” look is definitely not very appealing.
Dry eye. When your eyes are unable to properly lubricate overnight, you may get dry eyes. Dry eyes cause light sensitivity, itching, redness, and sometimes even blurred vision.
A more serious eye condition as the result of sleep deprivation is known as Anterior Ischemic Optic Neuropathy (AION). This is typical for middle-aged individuals who suffer from sleep apnea. Over time, damage to the optic nerve from insufficient blood supply can eventually cause vision loss.
Better Nights for Better Vision
Try to make a routine plan for preparing for bed at night. If falling asleep is a daunting task, here are some suggestions:
Drink chamomile tea approximately 30 minutes before bedtime.
Read a book for fifteen minutes before falling asleep.
Do not exercise just before going to bed. When you exercise, you raise your metabolic rate and falling asleep will be more difficult.
Reduce stress and decompress with essential lavender oil and positive messages to yourself.
A lukewarm bath with some aromatherapy candles and a good book is a great way to unwind your body and mind.
Your eyes are not the only muscle that suffers from insufficient sleep. There are several additional health risks associated with poor sleep. Visit our website for a more extensive list of health risks associated with poor sleep.
Meanwhile, it is important to remember that your eyes are working all day long. Sleep is the only time they have to restore and regenerate. Therefore, it is extremely important to make sure they get their rest so you may continue to enjoy healthy vision.
Want to learn more about better nights for better days? Contact Sleep Apnea Dentists of New England today!
CELEBRATE WORLD SLEEP DAY® ON MARCH 13 TO ADVANCE SLEEP HEALTH WORLDWIDE
ROCHESTER, MN – January 2, 2020—World Sleep Society is issuing a global call to action about the importance of healthy sleep. Friday, March 13, 2020 is the 13th annual World Sleep Day®. Created and hosted by World Sleep Society, World Sleep Day is an internationally recognized awareness event bringing researchers, health professionals and patients together to recognize sleep and its important impact on our health.
World Sleep Day 2020 will incorporate the slogan, ‘Better Sleep, Bette Life, Better Planet,’ highlighting sleep’s important place as a pillar of health, allowing for better decision making and cognitive understanding in even big issues, such as our planet. This focus is purposefully broad in meaning, surrounding the message that quality of life can be improved with healthy sleep. Conversely, when sleep fails, health declines, decreasing quality of life. Sound sleep is a treasured function. World Sleep Society has compiled ten tips for healthier sleep. These recommendations for children and adults can be viewed on worldsleepday.org under resources.
Phyllis C. Zee, MD, PhD, Professor of Neurology and Director of the Center for Circadian and Sleep Medicine at Northwestern University Feinberg School of Medicine goes on to suggest, “Actions we can take include prioritizing sleep with exercise and nutrition, maintaining regular sleep and wake timing, averaging 7-9 hours of sleep duration and if suffering from a chronic sleep disturbance, by discussing sleep with your doctor.” Over the past decade, there have been major advances in our understanding of neural mechanisms, linking the important relationship between sleep and cognitive health. Mounting evidence indicates that sleep is an active process in which recently-encoded memories are consolidated and transferred for long-term storage. Dr. Zee adds, “Sleep enhances the ability to remove waste products from the brain—which can harm brain function.”
Professor Fang Han, MD of The Sleep Center, Peking University People’s Hospital in Beijing, China states, “Sleep is important for one’s cognitive health. Sleep can restore your brain function in many aspects, such as learning, memory, and mood.” Sleep disorders may cause impairment of a person’s oxygen supply, disturb your immunological system, or damage your brain structure. Dr. Han states, “World Sleep Day is an opportunity to be aware, sleep regularly, sleep enough, and treat sleep disorders.”
CALL TO ACTION
To participate in World Sleep Day,
Organizing an event to create excitement and generate
interest in World Sleep Day.
Circulating the official press release with sleep experts
and local media.
Distributing sleep patient literature such as booklets,
leaflets and newsletters.
Finding other ideas at worldsleepday.org.
Spreading the word on social media about #WorldSleepDay.
The 13th Annual World Sleep Day has partnered with Arianna Huffington’s Thrive Global and AmLife. More sponsors will be included before March.
Arianna Huffington, founder and CEO of Thrive Global says, “Sleep is central to every aspect of our well-being—our physical health, our mental health, our productivity and our decision-making. Our world is facing huge crises on multiple fronts, and we need all the resilience, wisdom and sound decision-making we can muster. We can’t take care of our world if we don’t take care of ourselves—and that begins with sleep.”
Mr. Lew Mun Yee, the founder of AmLife states, “AmLife is fully devoted in the noble mission of World Sleep Society in advocating better-quality sleep in mankind. AmLife proudly joins the call for Better Sleep, Better Life, Better Planet, this year’s World Sleep Day theme. AmLife’s new tagline—Life. Redefined.—dovetails the 2020 theme. With better quality of sleep, life certainly can be redefined.”
World Sleep Day is organized by World Sleep Society, an international association whose mission is to advance sleep health worldwide. WorldSleep Society hosts a biennial scientific congress on sleep medicine aiming to globally connect sleep professionals and researchers to advance current knowledge on sleep. A job board has also been created for sleep medicine professionals on http://www.worldsleepsociety.org. Follow the excitement on Twitter @_WorldSleep and facebook.com/WASMF.
About AmLife International
AmLife established its sleep healthcare business to help consumers achieve optimal health in their daily sleep as well as enjoy the wonderful health lifting and recuperative effects of its products. AmLife has pioneered the combination of bedding equipment and Japan’s state-of-the-art technology to expand the unlimited potential of the sleep healthcare market, providing a brand-new health solution for modern-day people, which they can use every day.
The sleep loss some people willingly subject themselves to is doing the exact opposite of helping them gain an academic “edge,” and is in no way beneficial for stress management (NaturalHealth365) Calling all students, board executives, parents with busy families, or any other hard-working individuals: pulling all-nighters is officially no longer something to brag about!
Case in point? Research from institutions like Texas A&M College of Medicine and St. Lawrence University finds that consistently pulling all-nighters is associated with a lower grade point average – in addition to increased anxiety, impaired performance, and a myriad of other problems.
Pulling all-nighters will lower your grade point average and increase the risk of weight gain
Poor grades and a low-grade point average (GPA) can be big issues, but they’re certainly not the only ones caused by staying up all night. According to research, pulling all-nighters or consistently getting less than 6 hours of sleep per night increases the risk of other serious and undesirable health consequences, including:
Depression and anxiety (even just one sleepless night can raise anxiety levels by as much as 30%, according to a recent study from the University of California Berkeley published in Nature Human Behavior)
Of course, we’d be remiss to just harp on the negatives. For example, the same UC Berkeley study we just mentioned also determined that deep non-rapid eye movement sleep (the non-dreaming stage) can literally rewire brain circuitry in such a way as to decrease anxiety, as well as lower blood pressure and heart rate.
We also know that consistently getting a sufficient amount of sleep (that’s 7 to 9 hours per night for adults) increases our mood and productivity, reduce our risk for diabetes, helps us manage stress, and strengthens our immune system to help us avoid getting sick.
Psst: teens need about 8 to 10 hours of sleep, and kids between the ages of 6 and 12 need about 9 to 12!
Do NOT ignore the health dangers linked to toxic indoor air. These chemicals – the ‘off-gassing’ of paints, mattresses, carpets and other home/office building materials – increase your risk of headaches, dementia, heart disease and cancer.
Get the BEST indoor air purification system – at the LOWEST price, exclusively for NaturalHealth365 readers. I, personally use this system in my home AND office. Click HERE to order now – before the sale ends.
Struggling with sleep apnea or insomnia? Here are three natural tips for combating sleep deprivation
If you have a hard time falling and/or staying asleep, you’re in good (albeit tired) company. According to the Sleep Health Foundation, 1 out of 3 people have at least mild insomnia.
But popping a sleeping pill – whether over-the-counter or prescription – doesn’t work long-term…and, of course, poses the risk of dependency and adverse side effects.
So, how can you ease your mind and get to sleep better without becoming reliant on drugs? Previously, we’ve shared some helpful tips for improving your sleep naturally in our NaturalHealth365 podcast. But, for a brief refresher, here are three simple strategies you can start implementing tonight:
Turn down the temp. Sleep research indicates that an ideal bedroom temperature is between 60 and 68 degrees Fahrenheit (ca. 20 °C). Surprisingly cool, but it seems to be ideal for helping your body create melatonin, a major sleep-wake cycle hormone. Plus, we all know how hard it is to fall asleep on a hot summer’s night when the A/C breaks!
Power down your devices. Dim your lights and avoid using televisions, cell phones, tablets, and laptops about an hour before bed. Hard to do? Sure. But if the trade-off is better sleep and better health, it definitely seems like a challenge worth taking on.
Implement a relaxing bedtime routine. Instead of scrolling on social media, try kicking back with a book or journal, deep breathing in a hot shower, or testing out that new DIY facial mask you’ve been wanting to try. Practice regular self-soothing acts that help your body wind down.
Here at Sleep Apnea Dentists of New England, our goal for 2020 is to help sleep apnea sufferers experience better nights of sleep. When our bodies are able to experience good sleep, our days become better. Everybody understands the correlation between a good night’s sleep and our ability to function throughout the day.
Just like Nancy, a good night’s sleep is a must – in order to survive the daily grind of work and life. If the body does not get enough quality sleep, that is problematic. What many people do not realize is that a lack of sleep, on a consistent basis, comes with long-term health consequences that include:
While we can’t give you back the sleep you have lost, we can work with you and your physician to help you finally get the rest you (and perhaps your bed partner) so richly deserve. Our promise is to work hard to help alleviate the symptoms and limitations caused by this serious medical condition. We want to improve your quality of life by increasing every hour of restful sleep you get.
Use the hashtag #betternightsforbetterdays when you wish to learn more about sleep apnea, obstructive sleep apnea, CPAP, oral sleep appliances, and quality sleep.
Sleep loss and sleep disorders are among the most common yet frequently overlooked and treatable health problems. Follow our hashtag and discover the correlation between sleep and your health. With improved sleep comes improved health. When your health improves, so does your quality of life.
Make a New Year’s resolution to your own well-being. Connect with us today and start your New Year with a new YOU!
What have you got to lose? GETTING quality sleep and life is definitely worth the gain!
Can insufficient sleep be harmful to bone health? New research in postmenopausal women has found that those who slept for no longer than 5 hours per night were most likely to have lower bone mineral density (BMD) and osteoporosis.
A team from the University at Buffalo, NY, led the study of 11,084 postmenopausal women, all of whom were participants in the Women’s Health Initiative.
The investigation follows an earlier one in which the team had linked short sleep to a higher likelihood of bone fracture in women.
Our study suggests that sleep may negatively impact bone health, adding to the list of the negative health impacts of poor sleep. I hope that it can also serve as a reminder to strive for the recommended 7 or more hours of sleep per night for our physical and mental health.
Heather M. Ochs-Balcom, Ph.D. Lead Study Coordinator
Bone remodeling and osteoporosis
Bone is living tissue that undergoes continuous formation and resorption. The process, known as bone remodeling, removes old bone tissue and replaces it with new bone tissue.
If you are sleeping less, one possible explanation is that bone remodeling isn’t happening properly.
The term osteoporosis means porous bone and refers to a condition that develops when the quality and density of bone are greatly reduced. Osteoporosis is more common in older adults, with older women having the highest risk of developing it.
In most people, bone strength and density peak when they are in their late 20s. After that, as they continue to age, the rate of bone resorption gradually overtakes that of formation. The bone density of women reduces more rapidly during the first few years after menopause.
Worldwide, around 1 in 3 women and 1 in 5 men in their 50s and older are at risk of experiencing bone fracture due to osteoporosis, according to the International Osteoporosis Foundation.
The most common sites of fracture in people with osteoporosis are the hips, wrists, and spine.
Spinal fractures can be serious, resulting in severe back pain, structural irregularities, and loss of height. Hip fractures are also of concern, as they often require surgery and can lead to loss of independence. They also carry a raised risk of death.