sleep apnea

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    The Effects of Sleep Deprivation on Your Body

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    Original Post | Healthline May 15 2020

    The following is a fantastic article describing the effects of sleep deprivation on your body, broken down by system. Medically reviewed by Stacy Sampson, D.O., Family Medicine — Written by Stephanie Watson and Kristeen Cherney on May 15, 2020

    If you’ve ever spent a night tossing and turning, you already know how you’ll feel the next day — tired, cranky, and out of sorts. But missing out on the recommended 7 to 9 hours of shut-eye nightly does more than make you feel groggy and grumpy.

    The long-term effects of sleep deprivation are real.

    It drains your mental abilities and puts your physical health at real risk. Science has linked poor slumber with a number of health problems, from weight gain to a weakened immune system.

    Read on to learn the causes of sleep deprivation and exactly how it affects specific body functions and systems.

    Causes of sleep deprivation

    In a nutshell, sleep deprivation is caused by consistent lack of sleep or reduced quality of sleep. Getting less than 7 hours of sleep on a regular basis can eventually lead to health consequences that affect your entire body. This may also be caused by an underlying sleep disorder.

    Your body needs sleep, just as it needs air and food to function at its best. During sleep, your body heals itself and restores its chemical balance. Your brain forges new thought connections and helps memory retention.

    Without enough sleep, your brain and body systems won’t function normally. It can also dramatically lower your quality of life.

    A review of studies in 2010Trusted Source found that sleeping too little at night increases the risk of early death.

    Noticeable signs of sleep deprivation include:

    Stimulants, such as caffeine, aren’t enough to override your body’s profound need for sleep. In fact, these can make sleep deprivation worse by making it harder to fall asleep at night.

    This, in turn, may lead to a cycle of nighttime insomnia followed by daytime caffeine consumption to combat the tiredness caused by the lost hours of shut-eye.

    Behind the scenes, chronic sleep deprivation can interfere with your body’s internal systems and cause more than just the initial signs and symptoms listed above.

    Central nervous system

    Your central nervous system is the main information highway of your body. Sleep is necessary to keep it functioning properly, but chronic insomnia can disrupt how your body usually sends and processes information.

    During sleep, pathways form between nerve cells (neurons) in your brain that help you remember new information you’ve learned. Sleep deprivation leaves your brain exhausted, so it can’t perform its duties as well.

    You may also find it more difficult to concentrate or learn new things. The signals your body sends may also be delayed, decreasing your coordination and increasing your risk for accidents.

    Sleep deprivation also negatively affects your mental abilities and emotional state. You may feel more impatient or prone to mood swings. It can also compromise decision-making processes and creativity.

    If sleep deprivation continues long enough, you could start having hallucinations — seeing or hearing things that aren’t really there. A lack of sleep can also trigger mania in people who have bipolar mood disorder. Other psychological risks include:

    You may also end up experiencing microsleep during the day. During these episodes, you’ll fall asleep for a few to several seconds without realizing it.

    Microsleep is out of your control and can be extremely dangerous if you’re driving. It can also make you more prone to injury if you operate heavy machinery at work and have a microsleep episode.

    Immune system

    While you sleep, your immune system produces protective, infection-fighting substances like antibodies and cytokines. It uses these substances to combat foreign invaders such as bacteria and viruses.

    Certain cytokines also help you to sleep, giving your immune system more efficiency to defend your body against illness.

    Sleep deprivation prevents your immune system from building up its forces. If you don’t get enough sleep, your body may not be able to fend off invaders, and it may also take you longer to recover from illness.

    Long-term sleep deprivation also increases your risk for chronic conditions, such as diabetes mellitus and heart disease.powered by Rubicon Project

    Respiratory system

    The relationship between sleep and the respiratory system goes both ways. A nighttime breathing disorder called obstructive sleep apnea (OSA) can interrupt your sleep and lower sleep quality.

    As you wake up throughout the night, this can cause sleep deprivation, which leaves you more vulnerable to respiratory infections like the common cold and flu. Sleep deprivation can also make existing respiratory diseases worse, such as chronic lung illness.

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    Digestive system

    Along with eating too much and not exercising, sleep deprivation is another risk factor for becoming overweight and obese. Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of hunger and fullness.

    Leptin tells your brain that you’ve had enough to eat. Without enough sleep, your brain reduces leptin and raises ghrelin, which is an appetite stimulant. The flux of these hormones could explain nighttime snacking or why someone may overeat later in the night.

    A lack of sleep can also make you feel too tired to exercise. Over time, reduced physical activity can make you gain weight because you’re not burning enough calories and not building muscle mass.

    Sleep deprivation also causes your body to release less insulin after you eat. Insulin helps to reduce your blood sugar (glucose) level.

    Sleep deprivation also lowers the body’s tolerance for glucose and is associated with insulin resistance. These disruptions can lead to diabetes mellitus and obesity.

    Cardiovascular system

    Sleep affects processes that keep your heart and blood vessels healthy, including those that affect your blood sugar, blood pressure, and inflammation levels. It also plays a vital role in your body’s ability to heal and repair the blood vessels and heart.

    People who don’t sleep enough are more likely to get cardiovascular disease. One analysis linked insomnia to an increased risk of heart attack and stroke.

    Endocrine system

    Hormone production is dependent on your sleep. For testosterone production, you need at least 3 hours of uninterrupted sleep, which is about the time of your first R.E.M. episode. Waking up throughout the night could affect hormone production.

    This interruption can also affect growth hormone production, especially in children and adolescents. These hormones help the body build muscle mass and repair cells and tissues, in addition to other growth functions.

    The pituitary gland releases growth hormone throughout each day, but adequate sleep and exercise also help the release of this hormone.

    Treatment for sleep deprivation

    The most basic form of sleep deprivation treatment is getting an adequate amount of sleep, typically 7 to 9 hours each night.

    This is often easier said than done, especially if you’ve been deprived of precious shut-eye for several weeks or longer. After this point, you may need help from your doctor or a sleep specialist who, if needed, can diagnose and treat a possible sleep disorder.

    Sleep disorders may make it difficult to get quality sleep at night. They may also increase your risk for the above effects of sleep deprivation on the body.

    The following are some of the most common types of sleep disorders:

    To diagnose these conditions, your doctor may order a sleep study. This is traditionally conducted at a formal sleep center, but now there are options to measure your sleep quality at home, too.

    If you’re diagnosed with a sleep disorder, you may be given medication or a device to keep your airway open at night (in the case of obstructive sleep apnea) to help combat the disorder so you can get a better night’s sleep on a regular basis.

    Prevention

    The best way to prevent sleep deprivation is to make sure you get adequate sleep. Follow the recommended guidelines for your age group, which is 7 to 9 hours for most adults ages 18 to 64.

    Other ways you can get back on track with a healthy sleep schedule include:

    • limiting daytime naps (or avoiding them altogether)
    • refraining from caffeine past noon or at least a few hours prior to bedtime
    • going to bed at the same time each night
    • waking up at the same time every morning
    • sticking to your bedtime schedule during weekends and holidays
    • spending an hour before bed doing relaxing activities, such as reading, meditating, or taking a bath
    • avoiding heavy meals within a few hours before bedtime
    • refraining from using electronic devices right before bed
    • exercising regularly, but not in the evening hours close to bedtime
    • reducing alcohol intake

    If you continue to have problems sleeping at night and are fighting daytime fatigue, talk to your doctor. They can test for underlying health conditions that might be getting in the way of your sleep schedule.

  • Sleep Apnea

    Can Sleep Apnea Cause Erectile Dysfuntion?

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    Original Post | Posted by Sleep Review Staff | Sep 16, 2021 | Obstructive Sleep Apnea 

    VeryWell: Sleep apnea can take a toll on the hormonal balances in the male body, leading to problems including erectile dysfunction. 

    Numerous studies have linked healthy sleep to healthy sex. While sleep deprivation can cause mood and relationship problems, the bigger issue is how sleep disorders can affect the production of hormones like testosterone. Sleep disorders are a leading cause of sexual problems.

    Sleep Apnea and Erectile Dysfunction

    Sleep apnea causes you to stop breathing when you are sleeping. When this happens, it may disturb you enough to wake you up completely, but your sleep is usually disturbed whether you fully wake up or not. Testosterone production rises when you fall asleep and peaks during rapid eye movement (REM) sleep. Research points to the fragmented sleep of people who suffer from sleep apnea as being a contributor to sexual problems like erectile dysfunction.

    Around 4% of men ages 30–60 experience erectile dysfunction. Erectile dysfunction is more common in men with obstructive sleep apnea (OSA) than those without OSA.

    Get the full story at verywellhealth.com.

  • Sleep Health

    5 reasons to start practicing mindfulness and how it can help you

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    Original Article CCN Health By Jen Rose Smith, CNN

    (CNN)Are you paying attention? Maybe not. We spend nearly half our waking lives with wandering minds, Harvard University scientists found over a decade ago. When you’re trying to get something done — such as reading an article about mindfulness, for example — that wandering mind can derail your goals. “If we’re not paying attention to the present moment when we’re trying to get something done, that’s a problem, whether the goal is to read a book or talk to a partner,” said Amishi Jha, professor of psychology at the University of Miami. “Whatever it is, it’s going to require you to actually be in the moment to do it. “That’s where mindfulness comes in.

    With roots in Eastern spiritual traditions, mindfulness has transformed into a secular practice in the West. The term encompasses a range of practices that include breathing exercises, guided meditations and more formal trainings. “It’s the antidote to mind wandering,” Jha said. “It’s paying attention to our present moment experience without editorializing or reacting to it. “Mindfulness is an effective way to quiet your mind. Benefits of mindfulness go beyond focus. Practicing mindfulness can be effective at improving focus, lessening pain, improving sleep, mitigating stress and easing feelings of anxiety and depression, studies have found in recent years. Those are five great reasons to try a mindfulness practice — and we’ve got five ways you can get started today. Enter your email to sign up for the Better Sleep newsletter. “close dialog”

    1. You want to fine-tune your focus

    Constantly getting distracted is annoying, but it can be more serious than that annoyance. “When you are not paying attention to what is in front of you, in the moment, you’re going to have errors, you’re going to make mistakes, you’re likely to have lapses in judgment,” said University of Miami psychologist Jha, author of the forthcoming book “Peak Mind: Find Your Focus, Own Your Attention, Invest 12 Minutes a Day,” which explores how mindfulness can improve focus and attention.

    This 5-minute meditation routine will calm you downShe works with military personnel and first responders, whose jobs require extreme focus in stressful situations. “If you have an attentional lapse, it could be the difference between life and death,” she said. Taking time for mindfulness is like strengthening a mental muscle, she said, and her lab has found positive results from just 12 minutes of daily practice.”It’s parallel to physical activity,” Jha said. “Engaging in a mindfulness practice is strengthening specific aspects of attention so that if we need them, we have access to that.”Try this: Join CNN’s Anderson Cooper for a guided meditation with mindfulness research pioneer Jon Kabat-Zinn

    2. You’re living with chronic pain

    More than a fifth of US adults have chronic pain, found the US Centers for Disease Control and Prevention in 2019, conditions that contribute to the country’s opioid epidemic.Mindfulness is a promising technique for managing symptoms while lessening prescription drug use, said Eric Garland, a distinguished endowed chair in research, professor and associate dean at The University of Utah College of Social Work.

    These people started using drugs as children but turned their lives around. Here’s how.“Practice of mindfulness seems to help people cope with chronic pain, and reduce their overreliance on opioids,” he said. “Mindfulness breathing can immediately reduce pain” by 23%, according to Garland’s research.It’s not a long-lasting effect, he added. But his research has found that 15 minutes of mindful breathing is enough for a temporary reduction in pain.”It’s meditation as medication. You’re hurting, and you take some ibuprofen, and it works to alleviate pain,” he said. “The effects wear off in a couple of hours and you need to take another medicine. Mindfulness is similar.”Try this: Follow step-by-step instructions for a short body scan to address pain

    3. You’d like a great night of sleep

    Missing out on sleep is linked to chronic diseases and poor health, but more than 35% of US adults get fewer than the recommended seven to nine hours, according to the CDC.

    Sleep hygiene: 8 ways to train your brain for better sleepIf you’re tossing and turning all night, a mindfulness practice may help, found a 2019 meta-analysis of 18 studies.A wide range of sleep-specific mindfulness meditations are available free online. A popular mindfulness-for-sleep technique is the “body scan,” an approach that outperformed cognitive behavioral therapy in a 2020 trial of adolescents with insomnia.Sign up for the Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep.In a body scan sleep meditation created by UCLA’s Mindful Awareness Research Center, participants follow recorded instructions to notice sensations in each part of the body, starting at the top of the head and moving toward the feet and toes. The best part? It all happens in bed.Try this: Lie down and cue up UCLA’s 13-minute body scan for sleep

    4. You’re feeling the effects of too much stress

    “There’s definitely support for mindfulness reducing stress,” said Winston of UCLA’s Mindful Awareness Research Center. Years of research back the claim, though Winston noted that the studies’ definitions of stress can vary widely.

    5 natural ways to boost your mental health during stressful timesThe eight-week mindfulness-based stress reduction program designed by mindfulness expert Jon Kabat-Zinn is a deep dive into practices attuned to alleviate stress. But many shorter guided meditations are available online, including from the UCLA Mindful Awareness Research Center.Such techniques may ease health problems that are commonly associated with stress. “It’s helpful with stress-related physical conditions,” Winston said. “It can impact blood pressure, it can boost the immune system, it can improve the healing response.”Try this: Stream Winston’s five-minute guided breathing mindfulness meditation

    5. You’re dealing with pandemic anxiety

    In mindfulness studies, “one of the easier effects to see is lowered anxiety,” said Susan Johnson, a professor of psychological science of The University of North Carolina at Charlotte, who noted the calming effect of sitting down and taking some deep, slow breaths.

    Americans are not getting the mental health treatment they need, report says“It’s kind of like a glass of muddy water. You let it sit, and the mud settles, and you see things a little more clearly,” she said.Mindfulness has been shown to relieve anxiety and boost mood, welcome news amid a pandemic that has triggered a global mental health crisis.Try this: Take five minutes for a guided breathing practice from Zindel Segal, distinguished professor of psychology in mood disorders at the University of Toronto — Scarborough

    The future — and limitations — of mindfulness science

    Mindfulness is not a cure-all, despite a growing number of studies and eager headlines. Some mindfulness research fails to meet the strictest norms of study design, Johnson said.

    The best yoga mats of 2021 (CNN Underscored)“Only about 10% of studies have active control groups,” she said. In a study with an active control group, some participants use mindfulness while others try a different activity entirely. It helps weed out the placebo effect.A 2021 meta-analysis in the British Medical Bulletin noted a need for more high-quality studies with larger sample sizes and more long-term follow-up. Evidence for some mindfulness benefits is robust, the study found, showing techniques can help with pain, insomnia, anxiety and stress. Evidence that mindfulness interventions help with post-traumatic stress disorder, attention deficit hyperactivity disorder, autism spectrum disorders and eating disorders — some of which have made splashy news in recent years — remain preliminary.”I think (mindfulness) can be beneficial. I do meditate myself,” said Johnson, who calls herself “a skeptic of the exaggerated claims that are made.”Get CNN Health’s weekly newsletter

    Sign up here to get The Results Are In with Dr. Sanjay Gupta every Tuesday from the CNN Health team.And even when it comes to targeting conditions like anxiety and stress, where benefits of mindfulness are strongly supported by research, there are no guarantees. “Mindfulness is not for everybody,” noted UCLA’s Winston. “Some people really respond to it and love it, and others don’t find it helpful.” Winston, too, said enthusiasm about the possible benefits of mindfulness sometimes gets ahead of the research.”Just keep in mind that the research on mindfulness is very young, even though it’s very exciting,” she said. “There’s so much more to do.”

  • Sleep Apnea, Sleep Apnea Dentist

    What Is Sleep Apnea?

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    Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts. If you snore loudly and feel tired, even after a full night’s sleep, you may have sleep apnea.

    Woman with Sleep Apnea Snoring

    There are two types of sleep apnea:

    Obstructive Sleep Apnea

    The more common form of sleep apnea is obstructive sleep apnea. This occurs when the throat muscles relax. It is an anatomical and neurological problem. During sleep, your airway collapses and blocks air from passing through. Some sleep apnea patients may gasp, snore or choke. Some are completely silent. Not all people who have sleep apnea snore. Not all people who snore have sleep apnea.

    Central Sleep Apnea

    The lesser common form of sleep apnea, central sleep apnea, occurs when the brain fails to send important signals to the breathing muscles during sleep. Your body essentially “forgets to breathe”.

    What are the effects?

    This roller coaster sleep pattern leads to a loss of energy, concentration, productivity and an inability to stay awake during less active tasks. This may include reading, watching television and driving. In severe cases, the continuous oxygen deprivation caused by sleep apnea can lead to high blood pressure, heart attacks, strokes and even sudden death. There may be a genetic component to this disorder as it often occurs within families.

    Can Sleep Apnea Be Resolved?

    Generally, in cases of very mild sleep apnea, symptoms have been resolved with weight loss, a reduction of alcohol intake, or a change in sleep position. Sleep experts suggest that most people with sleep apnea should not sleep on their backs, but instead on their left side.

    In more serious cases, oral appliance therapy which repositions the lower jaw and the tongue are very helpful to many patients and also those whose only problem is disruptive snoring. These devices gently keep your jaw forward during sleep to open your airway. For the vast majority of patients, the oral appliances are far more comfortable than CPAP therapy. In fact, experience shows that 83% of patients who try oral appliance therapy sleep comfortably for an average of almost 7 hours per night.

    CPAP machines offer continuous positive airway pressure (CPAP) through a mask. Although this treatment helps many people, some cannot tolerate this method and may benefit from oral devices.

    Many people benefit from combination therapy; the use of an oral appliance and the CPAP machine.

    Seeking Treatment

    We recommend you seek treatment from an American Board of Dental Sleep Medicine Diplomate. Diagnosing sleep apnea currently involves a physician prescribed sleep test. These tests can be performed at home or at a sleep lab.  For more information on sleep apnea and resources, you can visit American Alliance for Healthy Sleep, 2510 North Frontage Road
    Darien, IL 60561 or National Sleep Foundation, 1367 Connecticut Avenue, NW, Washington, D.C. 20036

  • 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!