Sleep Health

  • Obstructive Sleep Apnea, Sleep Apnea, Sleep Health

    Frightening Things Sleep Loss Can Do to Your Body

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    Original Post by: Sara Middleton, staff writer | December 18, 2019

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    sleep-loss

    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:

    • Weight gain
    • Cancer
    • Heart disease
    • Accidents
    • 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:

    1. 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!
    2. 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.
    3. 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.

    Sources for this article include:

    Livescience.com
    Sleephealthfoundation.org
    Sleepadvisor.org
    Sciencedaily.com
    Sciencedaily.com
    Berkeley.edu
    ADAA.org
    Washingtonpost.com
    Healthfinder.gov

  • Sleep Apnea, Sleep Health

    Better Nights for Better Days

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    Better Nights for Better Days

    What is Better Nights for Better Days?

    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:

    • Irritability
    • Memory Loss
    • High Blood Pressure
    • Obesity
    • Diabetes
    • Hypertension
    • Heart Disease
    • Alzheimer’s
    • Shortened Life Expectancy
    • Weakened Immunity
    • Anxiety
    • Depression

    How to Get A Better Night’s Sleep

    Here at Sleep Apnea Dentists of New England, we treat people who have a diagnosis of Sleep Apnea and have or have not tried using the CPAP machine.

    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.

    Follow #BetterNightsForBetterDays

    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!

  • Sleep Health, Sleep Study

    Short Sleep May Harm Bone Health

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    Written by Catharine Paddock, Ph.D. on November 20, 2019 – Fact checked by Jasmin Collier

    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.

    A recent paper in the Journal of Bone and Mineral Research gives a full account of the findings.

    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.

    Ochs-Balcom

    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.

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