Keep your kids on a sleep schedule this summer (image via reverend barry on Flickr)

Summer vacation is just around the corner and kids everywhere are getting ready to stay up late and sleep in.  There is something about summer vacation that makes it seem as if the rules go out the window and things like bedtimes and eating vegetables should be packed away with school books and backpacks until fall rolls around.  Unfortunately, not every family has the luxury of adjusting their entire schedule to enable a more leisurely lifestyle that also allows everyone to get enough sleep.  Moms and Dads still have to get up in the morning and go to work which means kids have to get up and go to camp or childcare.  Late nights and early mornings don’t mix any better during the summer than they do when school is in session.

According to the National Sleep Foundation, school age children need at least nine hours of sleep each night to be healthy and have the energy they need to be active.  The best way to make sure kids are getting the sleep they need is to stick to a standard schedule of bedtime and wake time.  But during the summer, that isn’t always an easy thing to do.  To help parents prepare for a successful summer full of fun and slumber, here are 4 tips for helping kids on a summer sleep schedule.

1.     Set a Bedtime You Can Stick to that Works with Your Schedule

There is no point in setting a summer bedtime that you won’t be able to follow.  Be realistic about what your family’s summer schedule is really like.  Are you out and about later into the day than during the rest of the year? Are you traveling or having family visit? When do your children need to be up in the morning?  All these questions should feed into setting a summer bedtime that will work for your family.

2.     Make Sleep a Priority

Children need 9-10 hours of sleep and they need to see that sleep is important for them and for the rest of the family.  Make sure each family member has room in the schedule to get the sleep their body needs to be healthy.

3.     Allow for Free Time

In our fast paced world, we are apt to over schedule our lives and the lives of our children.  Let summer be a break from structured, scheduled time and make sure your children have free time to play and explore.  Overscheduled children can become stressed out and too much stress can keep them from getting the sleep they need, even if you schedule it in.

4.     Follow the Same Routine

During the school year, it is likely that your child has a specific routine they follow in order to get ready for bed.  They change into pajamas; brush their teeth, read a book, etc.  Try to keep this routine as similar as possible during the summer to reinforce that muscle memory that tells the body it’s time to go to bed.  This will also make it easier to get back on a regular sleep schedule once summer is over.

Related Articles:

• Children and Sleep (sleepfoundation.org)
• How to Keep Kids on a Sleep Schedule (valleysleepcenter.com)
• Back to School Means Back to Bedtime (valleysleepcenter.com)

How do infants of depressed mothers sleep? (image via sabianmaggy on Flickr)

If you have ever had a newborn baby in your house, you understand why people say, “Never wake a sleeping baby.”  Babies have a way of disrupting the sleep schedule of the adults around them and don’t follow the normal schedule the rest of us have become accustomed to, which means new parents rarely get as much sleep as they need.  Generally, this sleep deprivation is the result of having to live on the baby’s schedule until he or she is old enough or big enough to be able to sleep for more hours in a row.  There is a new study, however, that shows it may not be the baby’s schedule that is causing all this sleeplessness, at least not for mothers who are depressed or dealing with a lot of anxiety.

A new study completed by researchers at Pennsylvania State University and recently published in the journal Child Development sought to figure out why infants of mothers with depression wake up more at night than other infants.   Previous research has shown this to be true, but the cause of the higher frequency of waking has never been clarified.  In order to uncover what was going on, the research team needed to go under the covers and see what was happening once the lights went out.

There were 45 participants in the study, all of whom were mothers who had one baby between the ages of one month and twenty-four months.  Fourteen of the participants were experiencing some symptoms of depression during the study.  The research team used cameras placed throughout the participant’s house to record what was happening during the night in order to look for clues or patterns of behavior that might shed some light on why the babies whose mothers were depressed woke up more often than the other babies.  Common locations for camera placement were where the baby sleeps, the door of the room where the baby slept, and any other room in the house where the parents frequently took the baby during the night.  Each camera recorded 12 hours of activity starting at the baby’s bedtime.  The participants also kept sleep diaries and recorded, among other things, how many times their baby woke up during the night.

Going into the study, the research team didn’t have a strong hypothesis they were looking to prove. They were really searching for some piece of the puzzle that would give them the next avenue of exploration into understanding why these babies wake up more than their peers.  The thinking was that it would either show that these babies woke up more often, which meant their mothers were getting less sleep which can contribute to symptoms of depression, or that because these mothers were depressed they checked on their babies more often which increased the perception of how many times the baby was waking up.

What they found was something unexpected.  The depressed mothers were checking on their baby more often than the other mothers, but not just checking on them.  This group of mothers was actually waking their babies up from a sound sleep so that they could spend time with them.  It wasn’t that the babies were waking up more than their peers; it was that their mothers were waking them up.  There seems to be two motivations for this behavior.  First, depressed mothers seem to worry more about their baby during the night.  Second, depressed mothers seem to be seeking out their baby at night as a source of emotional comfort.  The long range implications of this study aren’t yet known, but the findings provide a solid foundation for helping these mothers and their babies get the sleep they need.

Related Articles:

• 6 Ways Parents of a New Baby Can Combat Sleep Deprivation (valleysleepcenter.com)
• Sleep Soundly Knowing Your Baby is Sleeping Soundly (valleysleepcenter.com)
• Preventing SIDS Requires More Than Putting Them Back To Sleep (valleysleepcenter.com)

What does it feel like to be well rested? (CC image via The Markovs on google images)

There is a lot of information available about what it feels like to be sleep deprived and what happens to us mentally, physically, and emotionally when we don’t get enough sleep.  Sleep debt is rampant in the U.S.

According to the Centers for Disease Control (CDC), only a third of adults reported getting enough sleep every night for the last month.  This means that many people may not realize they are suffering from sleep deprivation because they don’t actually know anymore what it feels like to get a good night’s sleep.  When you consider the long-term health consequences of not getting enough sleep, the importance of helping people understand the difference between a good night’s sleep and not getting the sleep they need is clear.

So, what does it feel like when you get a good night’s sleep?

Unfortunately, one night of the right amount of sleep isn’t likely to make you feel different enough to reinforce the need to make sleep a priority.  If you are suffering from a significant sleep debt, one night of good sleep is like paying the minimum due on your credit card.  It will keep you from racking up more debt, but it isn’t really going to affect your balance.  This may be one of the reasons so many of us have lost sight of what it feels like to be well-rested.

Let’s pretend that you have had a complete month of good sleep in a row.  How would you feel?

In truth, there isn’t any hard science or a list of signs to look for that tells you that you are getting the sleep you need.  In fact, a research team from Australia that went looking to see if there is any truth to the idea that children today aren’t getting as much sleep as they used to, determined that there isn’t really a good measurement of “enough sleep.”  Their findings, which were published in the journal Pediatrics, show that historically, we never think we are getting enough sleep, even when we were getting more than we are now.  Additionally, the amount of sleep recommended has decreased on par with the decrease in the amount of sleep people are generally getting.  What this means is that 100 years ago, we thought children needed about 30 minutes more sleep than they were getting.  Today, even though we are getting more than an hour less sleep every night, the recommendation is about 30 minutes more than the average.

This is not meant to suggest that the lack of a clear picture of what “enough” sleep looks like somehow implies that we aren’t sleep deprived or that the current recommendations are flawed or incorrect.  It simply means that when it comes to sleep, we don’t have a great measuring stick to help us identify when we are getting enough.  Which brings us back to the original question, what does a good night’s sleep feel like?  While the general consensus seems to be that you will be more alert, more refreshed, and have more energy, this may be a question only you can answer.  To start, pay attention to how you feel on days when you wake up on your own, without external stimulus, since these are the days most likely to follow a good night’s sleep.

Related Articles:

• Can You Pay Off Your Sleep Debt? (valleysleepcenter.com)
• Is There a Connection Between Sleep Deprivation and Obesity? (valleysleepcenter.com)
• Are Your Emotions Haywire? Sleep It Off! (valleysleepcenter.com)

Does how much sleep you get affect your weight? (image via in search for a new country of residence on Flickr)

Research has been telling us for years that not getting enough sleep can have serious life-long consequences that go beyond the everyday problems caused by sleep deprivation.  When you have a sleep deficit, you are more likely to develop cardiovascular disease, diabetes, and even some types of cancer.  Studies have even shown that lack of sleep can be a contributing factor in becoming obese.  All of this has made it pretty clear that not getting enough sleep is very bad for your health in both the short and long term.  But does when you are sleeping matter, too? This is the question a newly released study sought to answer.

The study, which was recently published in the Science of Translational Medicine journal, looked at what happened to people’s metabolism and blood sugar when they experienced a reduction in the amount of sleep they were getting and slept at abnormal times.  The team wanted to see if people who do shift work and are unable to sleep at night are at a higher risk for obesity and diabetes simply because of their sleep schedule.

The study included 21 healthy participants, male and female, whose ages spanned from their 20s to their 60s. Throughout the 6 week experiment, participants lived in dimly lit rooms without windows which kept their bodies from adjusting to day or night.   After developing baseline data based on several nights of 10 hours sleep during normal sleeping hours, the research team swapped their sleep schedule for one that is more common to people who work off hours.  Participants were only allowed to sleep 5.5 hours a day and the times they were allowed to sleep varied, mimicking the schedule many shift workers follow.  After three weeks, the participants were allowed to return to a normal sleep schedule and sleep for the full 10 hours for 9 nights.

The results were startling and may help further explain why there is such a strong relationship between sleep deprivation, obesity, and diabetes.  The research team found that during the time that the participants were not getting enough sleep and were following an erratic sleep schedule, their metabolism slowed down and their blood glucose spiked after they ate.  Extrapolating these results means that not sleeping enough and not sleeping in accordance with your bodies biological clock could add as much as 10 pounds a year all by itself.

Unfortunately, this type of erratic sleep-deprived schedule is no longer truly limited to those who work off hours.  As a culture, we are quick to sacrifice sleep and generally do not consider what kind of consequences we are subjecting our bodies to in both the short and long term.  We value productivity over good health and expect people to be “on,” available, and even working at all hours of the day and night.  Yet, in the same breath, we worry about the rapid increase in the obesity rate and admonish people for drowsy driving.   While the findings of the study are not conclusive enough to accurately depict how similar circumstances translate to the real word, they should serve as another wake up call.  Sleep is not optional and those who seemingly succeed without it should not be our superheroes.  If we as a country and a culture are serious about turning the tide in the obesity epidemic and making drowsy driving a thing of the past, it starts by changing how we look at sleep once and for all.

Related Articles:

• How to Stop Drowsy Driving (valleysleepcenter.com)
• How to Keep Kids on a Sleep Schedule (valleysleepcenter.com)
• The Connection Between Sleep Deprivation and Obesity (valleysleepcenter.com)

Which Sleep Pattern Are You? (Image via the_thirsty_moth on Flickr)

The National Sleep Foundation is one of the most respected authorities on sleep, especially here in the U.S.  For ten years they have been running the annual Sleep in America poll in an effort to help experts in the field and everyday people understand the vital role sleep plays in living a happy and healthy life.  One objective of each annual poll is to collect data about the sleep patterns and habits of everyday people.  Although each year’s poll is centered on a single theme like Technology and Sleep or Women and Sleep, baseline data from a control group is at the core of each poll.  This has provided the NSF with 10 years of solid data on who sleeps when, why we don’t sleep, how much sleep we get, and what kind of sleepers we are.

After analyzing this data, the NSF has identified five different types of sleepers or “sleep personality types” that are common across ages, incomes, genders, etc.  Which are you and are you ok with the one that most resembles your life?

Here are the five sleep personalities the NSF identified.

Healthy, Lively Larks

These are the people that most people wish they were when it comes to sleep.  They:

• Get a good night sleep almost every night
• Never have trouble falling asleep or staying asleep
• Don’t suffer from any sleep debt, don’t experience excessive daytime sleepiness or fatigue
• Consider  themselves to be morning people and are generally in good health

The majority of Larks are married and employed full time.   The people who fit into this group are generally younger as a group than the other personality types.

Sleep Savvy Seniors

This group is made up of the seniors who have figured out how to maintain a healthy relationship with sleep as they moved through adulthood.  They:

• Have an average age of 60
• Get more sleep on any given night than the other groups, averaging 7.3 hours/night
• Have the lowest risk of any group for developing a sleep disorder
• Rarely feel overtired or fatigued

The majority of people in this group are retired women who are no longer working and who take advantage of their flexible schedule to nap during the day.

About half of Americans fall into those first two categories.  This is very telling since the other half of Americans fall into the remaining three categories, which are less positive overall and definitely impacting the health of that half of the population.

Dragging Duos

This group is primarily made up of people who are getting up early, working hard, and never really getting enough sleep.  They:

• Are more likely to have a partner than the other groups
• Are more likely to be employed and working in excess of 40 hours a week
• Are early risers which makes it twice as likely that they will not get as much sleep as they need
• Are experiencing problems in their relationship because of sleep

Almost a third of those in this group are experiencing daytime sleepiness and excessive fatigue as many as three times a week.

Overworked, Overweight, and Over-caffeinated

This group of people routinely identifies themselves as “night owls” and are the least likely to work what most people would consider a normal schedule.  They:

• Work more than any other group and drink more caffeine than any other group
• Don’t get as much sleep as the other groups but tend to take more naps
• Believe they don’t need as much sleep as other people to function optimally and think they are getting at least as much sleep as they need, if not more
• Are very likely experiencing symptoms of insomnia

The majority of the people in this group are male and about half of those in this group qualify as obese.

Sleepless and Missin the Kissin

This group has the highest percentage of people who describe themselves as night owls and know they have some issues with sleep.  They:

• Are likely to believe that they have some kind of sleep problem or disorder
• Don’t feel like they get a good night sleep very often and report feeling tired and fatigued
• Have likely been diagnosed with a medical condition
• Feel that sleep and sleepiness has impacted their relationship

There are more women than men in this group and these people are more likely to use sleep aids than any other group.

If you see more of yourself in one of the less desirable groups than you would like to, take heart.  It is possible to change your sleep personality by making changes to your lifestyle and committing to making sleep the priority it needs to be in order to safeguard your health.

Related Articles:

• 5 Sleep Pattern Clusters: Which One Are You? (valleysleepcenter.com)
• What’s Your Magic Sleep Number? (valleysleepcenter.com)
• Build a Better Sleep Environment (valleysleepcenter.com)

Pain from Fibromyalgia affects the ability to get a good night's sleep (photo credit: fromcolettewithlove on Flickr)

An estimated 1 out of every 50 Americans have to deal with the consistent pain and other problems that come from having Fibromyalgia according to the National Center for Complementary and Alternative Medicine within the National Institutes of Health. The condition affects the musculoskeletal system including joints, muscles, tendons, and soft tissues, causing widespread pain without other origin.  There is no known cause or cure for Fibromyalgia and it can result in many other problems including significant difficulties with sleep.  People who have this condition must cope with the constant pain in order to accomplish even the smallest tasks within their everyday life.

What are the Symptoms?

Fibromyalgia’s primary symptom is mild to severe widespread pain experienced in specific tender points throughout the body.   These specific tender points cause the pain to increase if they are touched and are found in 9-mirrored pairs in these locations on either side of the body:

• The back of the head
• In between the shoulder blades
• Top of the shoulders
• The front sides of the neck
• The upper chest
• Along the outer elbows
• Along the upper hips
• On the sides of the hips
• In the inner knee area

This pain can feel like a constant ache or a sharp, burning, or shooting pain.  The pain does not present the same in each person; it may come and go over the course of a day, start out bad and improve as the day goes on, or persist all day and all night.  One of the main complications of Fibromyalgia is a chronic sleep disturbance, which can exacerbate the pain and make coping more challenging.   This lack of sleep also contributes to chronic daytime sleepiness.

The Pain -Sleep Connection

Although doctors and researchers have not yet been able to clarify the relationship between pain and the inability to sleep, the general consensus is that there is a complex link between the two.  Studies have shown that sleep deprivation can result in fibromyalgia-like symptoms and that improvement in sleep quality and duration can improve symptoms.  This shows that there is a relationship that must be managed carefully to provide the most pain-free experience for those with the condition.

Another link between sleep and fibromyalgia is the frequent use of sleep aids by people who have this condition.   Further research that helps to clarify and quantify the link between Fibromyalgia and sleep may open the door to new treatment options that are more effective than those available today.   According to the National Sleep Foundation, there may also be a link between Fibromyalgia and Restless Leg Syndrome, a neurological-based sleep disorder.  Sleep disordered breathing is also found in people with Fibromyalgia.  Because of the strong link between sleep, pain, and management of the disease and the potential for people to have a sleep disorder in addition to the Fibromyalgia, treatment of the condition should include sleep monitoring and in many cases, sleep testing that is completed at a certified sleep center.

Related Articles:

• Fibromyalgia and Sleep (sleep foundation.org)
• Sleep and Fibromyalgia (valleysleepcenter.com)
• Why Women Have Difficulty Sleeping (valleysleepcenter.com)

New data reveals how to better prevent SIDS (photo credit: basykes on Flickr)

There are few things as tragic as the loss of an infant to Sudden Infant Death Syndrome (SIDS).  In the last 20 years, we as a country have made great strides in preventing many SIDS deaths simply by changing the way we allow our infants to sleep, on their backs.  The “Back-to-Sleep” campaign, which was conducted by the National Institute of Child Health and Development sought to inform new parents and other caregivers that the safest sleep position for babies up to a year old was on their backs.  A new study recently published in Pediatrics sought to determine how effective that campaign was at changing parents’ behavior to prevent SIDS deaths.

The results of the study, called Risk Factor Changes for Sudden Infant Death Syndrome After Initiation of Back-to-Sleep Campaign, are promising.  The number of SIDS deaths in the U.S. dropped by 50% over the 10 year period following the start of the campaign in 1994.  Using medical records for infants who died of SIDS over a 17-year period within a single county, the research team was able to quantify the success of the campaign at preventing SIDS deaths.  While the drop in deaths per year was significant, researchers did note that even after the campaign, more than 30% of parents and caregivers were not heeding the Back-to-Sleep campaigns advice about sleep position.  Additionally, even with the 50% drop, there are still more than 2,500 SIDS deaths each year in this country.

As a result of the study, medical professionals are urging parents and caregivers to take a more holistic view of SIDS prevention, rather than focusing on a single risk factor.  This is due in part to the increase in participation in other high risk behaviors found during the course of the study.   Even with success of the initial campaign, the study found that 30% of parents continued to put babies down to sleep on their stomachs.  Additionally, the number of babies that died of SIDS while sharing a bed with their parents jumped 10% over the timescale of the study.  There was a decrease in the number of babies who died of SIDS that were exposed to maternal smoking before birth, down from 42% to 39%, but that number still remains high for such a preventable risk factor.

The team also found that only 1% of the infants included in the study did not have any risk factors for SIDS.  The majority of infants had 1 risk factor, 57% of them had more than one.   This points to the need for more education and better prevention since babies born with the right genetic makeup are more susceptible to SIDS.  Taking prevention seriously is the best way to safeguard their health.

According to the National Sleep Foundation, there are 9 primary risk factors for SIDS that if avoided, can decrease the risk of SIDS.  They are:

• Sleeping on their stomach.
• Sleeping on soft bedding like couches and waterbeds.
• Soft bedding for blankets and pillows.
• Overheating
• Having a mother who is under 20
• Having a mother that smokes
• Lack of prenatal care
• Premature birth weight
• Second hand smoke

Related Articles:

• Sudden Infant Death Syndrome and Sleep (sleepfoundation.com)
• Sleep Soundly Knowing Your Baby is Sleeping Soundly (valleysleepcenter.com)
• 6 Ways Parents of a New Baby Can Combat Sleep Deprivation (valleysleepcenter.com)

How sleep deprived are your local police officers? (Image via Toban Black on Flickr)

In the most recent Sleep in America Poll, the National Sleep Foundation took a close look at how sleep impacts the performance and safety of those working in our transportation industry.  The results were somewhat alarming. Airline pilots and train operators are the most sleep deprived with more than 20% of each group reporting that sleepiness has impacted their job performance in the last month.   Transportation workers were the focus of this year’s poll, in part because sleep deprivation in these professions can have very serious consequences, which could in turn affect many other people.  But they aren’t the only professions that are generally suffering from lack of sleep.

Here are the 5 most sleep deprived occupations according to data from the National Health Interview Survey and some of the consequences sleep deprivation can have on job performance.

1.     Home Health Aides

At just under 7 hours per night on average, home health aides win the award for the most sleep deprived occupation.  They can add that to their long running award for being one of the lowest paid professions in the U.S.  Perhaps the reason they aren’t getting enough sleep is because they are up all night worrying about their finances or working a second job to pay their bills.  Considering that they work with the disabled, chronically ill, and those in hospice care, it may also be the stress of caring for someone else when you are barely making enough to take care of yourself that is robbing them of sleep.

2.     Lawyers

Lawyers only lost the most sleep deprived prize by 3 minutes, coming in at exactly 7 hours of sleep on average each night.  Why are lawyers lacking sleep?  Perhaps it is the grueling schedule they keep while working to become partner or the moral quandary posed by representing someone they know is guilty.  It may just be that as a high-power, high-pressure career, lawyers are more likely to sacrifice sleep to get ahead.

3.     Police Officers

It is probably a good thing that police officers average one extra minute of sleep each night than lawyers since they are more likely to be chasing down criminals and need a little extra energy.  Blame their sleep deprivation on erratic schedules and odd shifts that can wreak havoc with the body’s internal clock and biological rhythms.  It is a little unsettling to know that the good guys with the guns are suffering from sleep deprivation.

4.     Physicians and Paramedics

Next on the list are physicians and paramedics who are only minutes behind lawyers and cops in the sleep deprivation game.  Paramedics likely struggle with the same types of issues as police officers, working

odd shifts with an erratic schedule and extremely stressful situations.  The idea that physicians average slightly more than 7 hours of sleep a night may be a misnomer as residents and interns are known to get much less sleep than that on a regular basis.  In fact, the risk to patient care caused by the extraordinary sleep deprivation experienced by doctors in these programs is the driving force to overhaul the way doctors are trained.

5.     Economists, Social Workers, and Computer Programmers

These three professions all tie for a 5^th place finish getting an additional minute of sleep per night than the doctors and EMTs.  While it is interesting to see economists on the list, it is also refreshing to think that they are up at night worrying about the economy just like the rest of us, even if it isn’t proven.  Social workers have a lot to worry about and may have to answer emergency calls in the middle of the night.  Computer programmers, well, there are a variety of reasons that they might not be getting the sleep they need but let’s leave it at technology can be a sleep stealer.

The truth of the matter is, only 5 minutes of sleep separate the occupations on this list and if you compare home health aides to loggers, who get the most sleep, there is only a differential of about 20 minutes.  What does all of this data mean to us? It tells us that the real message here is that the majority of Americans, regardless of profession, are not getting the sleep they need.

Related Articles:

• Health Aides & Lawyers Are Most Sleep Deprived (today.msn.com)
• Want Better Healthcare? Give Doctors a Nap! (valleysleepcenter.com)
• Can You Pay Off Your Sleep Debt? (valleysleepcenter.com)

Wakemate Sleep Device (image via GuySie on Flickr)

Generally, when you hear about gadgets and getting a good night’s sleep at the same time, it is highlighting how gadgets are making it difficult to get the sleep we need.  However, there is another side to the technological advances that have made all these gadgets so critical to our everyday existence.  In some cases, gadgets can actually help you get the sleep you need.  Here are a few gadgets that you can use to help address the different problems keeping you up counting sheep rather than racking up zzz’s.

1.     Wake Up with WakeMate

During the course of each night, you move through several different phases of sleep and within these phases there are times when it is more optimal to wake up.  WakeMate, and other sleep gadgets like it, use technology to gauge where you are in your sleep cycle and then set off an alarm to wake you up the most optimal time during a 20 minute window you designate.  This gadget is a wristband that you wear while you are sleeping that tracks your sleep phase and patterns throughout the night.  Wakemate also uploads your specific sleep data which enables you to look at how well you are sleeping over time.   This gadget costs about $60.00.  For more information, visit their website.

2.     Hire Zeo to be Your Sleep Coach

Zeo uses a headband to provide much of the same functionality as WakeMate but the focus of the Zeo is on improving overall sleep quality and quantity rather than ensuring an optimal wake-up time.  Zeo tracks and stores data about your sleep patterns throughout the night and enables you to upload and analyze your data.  By tracking different factors like exercise, medication, and caffeine that can help or hinder your sleep, Zeo helps you identify patterns of behavior that are impacting how much sleep you get and the quality of that sleep.  The addition of the “sleep coach” function, which uses your data to recommend tips and strategies for improving your overall sleep makes this gadget even more useful.  The basic model Zeo cost about $100.00 and can be purchased from their website.

3.     Let Lark Wake You Up Without a Sound

Lark does the same basic thing as WakeMate, only silently.  This is the perfect gadget for people who have partners with a different schedule as it makes it easier to wake one person up without a blaring alarm waking everyone up.  Lark is a wristband that vibrates to wake you up at the right time rather than waking you up with any kind of sound.  Lark is controlled by an iPhone app, which limits its use to iPhone owners but it also tracks and records sleep data to help you see where you are struggling.  Lark costs around $189 and can be purchased at Apple stores.  For more information, visit the website.

Gadgets can be great, but if you aren’t getting the sleep you need and consistently struggling to fall asleep or stay asleep, talk to your doctor and make sure your sleep problems aren’t the result of a sleep disorder.

Related Articles:

• Alarm Yourself to Wake Up to Sleep Innovations (valleysleepcenter.com)
• 5 Reasons to Take Your Smartphone to Bed with You (valleysleepcenter.com)
• There’s an App for That! The New Sleep App Review (valleysleepcenter.com)

Drowsy driving is blamed for over 1500 traffic fatalities every year. Image via paulswansen on Flickr

Drowsy driving is a problem in America.  Everyone knows we love to drive but, as evidenced by the statistics on drinking and driving and texting and driving, many of us our not taking the responsibility of driving safely as seriously as we should.  This is just as true for estimated 168 million of us that have driven drowsy in the last year according to the National Sleep Foundation (NSF).  Drowsy driving is dangerous and is believed to contribute to more than 1500 fatalities every year.  Next time you get behind the wheel, take a minute to gauge how tired you are before you turn the key.

How Can I Tell if I am Too Tired to Drive?

If you are feeling a little tired and wondering how tired is too tired to drive, start by thinking about how much sleep you got last night.  Sleep loss is one of the primary risks for crashes caused by drowsy drivers according to the National Highway Transportation Safety Administration (NHTSA).  If you got at least 8 hours of sleep last night, you are not at an increased risk of getting in a drowsy driving accident.  However, if you slept only 6-7 hours, your risk is doubled and if you slept less than 5 hours, you may be 4 or 5 times more likely to have an accident based on information provided by the NSF.  If you got enough sleep last night, think back over the last few nights to see if you are carrying a big sleep debt before deciding to drive.

Who is at the Greatest Risk for Drowsy Driving

Even if you got a good night’s sleep last night, you may still have a higher risk for drowsy driving accidents than other people depending on when you do the majority of your driving.  Another of the primary risks cited by the NHTSA is driving pattern.  People who drive between midnight and 6 AM, drive for long periods of time without taking a break, drive in the mid-afternoon, and those who drive a lot of miles each year all have a higher risk of getting in a drowsy driving accident than people who do not share those driving patterns.

Another primary risk group is anyone with an untreated sleep disorder, particularly people with sleep apnea and narcolepsy.  Both conditions cause daytime sleepiness that is unrelated to the amount of sleep they get at night.  In many cases, people don’t even realize they have a sleep disorder.  If you find that you are extremely tired while driving but are getting the amount of sleep you need each night, it may be a good idea to talk to your doctor.  Getting to the bottom of unexplained daytime sleepiness will not only make you safer on the road, it may also improve your health and even save your life.

How to Stop Drowsy Driving

The key to stopping drowsy driving is making people understand that it is as dangerous and deadly as driving while intoxicated.  Many people discount driving while they are tired the same way they discount the need to get enough sleep at night.  Both issues are critical to the health and safety of your family.  As with any cultural shift, change happens one driver and one decision at a time.  Stop drowsy driving and you will be helping us all get one step closer to stopping drowsy driving.

Related Articles:

• Do You Know How Sleepy You Are? (valleysleepcenter.com)
• 6 Ways Parents of a New Baby Can Combat Sleep Deprivation (valleysleepcenter.com)
• 4 Sleep Myths Busted (valleysleepcenter.com)

Since 2002, Valley Sleep Center is the Phoenix, Arizona, expert in sleep-related issues. They have provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Lauri Leadley at 480-830-3900 or visithttp://www.valleysleepcenter.com.
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Many people experience sleep problems in the summer time when the days are longer, nights are hotter and the sun sets later.  Here are some tips that will help you get a better summer nights sleep.

1. Set your air conditioner to a comfortable setting.  The ideal temperature is between 68-72 degrees Fahrenheit.  Did you know that in most cases, if you are sleeping and the temperatures rise above 75 degrees Fahrenheit or fall below 54 degrees it can wake you up? The exact temperature can vary from person to person, and while scientists have not agreed on an ideal temperature for sleep, they do agree that a slightly cool room contributes to good sleep
2. Sleep in 100% natural fiber sheets and blankets which absorb moisture and breathe, allowing you to sleep more comfortably.
3. Wash your sheets every few days.  For some reason freshly washed sheets feel much cooler than dirty sheets.
4. Close your bedroom blinds or curtains during the day and make sure that your air conditioning vent is wide open.
5. Use a ceiling fan or a floor fan to circulate the cool air.
6. Take a cool bath or shower before bed.  Strangely enough, some people prefer taking hot showers and hot baths when room temperatures are very high. The problem of course with hot showers is that they increase the humidity, which could make things worse.
7. Sleep on a ground level or lower floor if you live a multi-story home, as heat has a tendency to rise.

About Valley Sleep Center

Since 2002, Valley Sleep Center is the Valley’s expert in sleep-related issues.  They have provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Lauri Leadley at 480-830-3900 or visit http://www.valleysleepcenter.com.
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37% of Drivers Experience Crashes, or Near Crashes from Falling Asleep At the Wheel

According to the latest American Express Spending and Savings Tracker, 33% of American vacationers will choose road trips over plane trips in order to save money on their vacation this summer.

And with more drivers on the road, many of them driving long hours to get to their destination, the number of accidents due to driver fatigue will increase.

Facts about Drowsy Driving:  (According to the National Highway Traffic Safety Admin)

• 100,000 police-reported crashes are the direct result of driver fatigue each year.
• 1,550 deaths, 71,000 injuries, and
• 12.5 billion in monetary loss.
• Young men and shift workers are the highest risk
• People with untreated sleep apnea syndrome and narcolepsy are also high risk
• Nationally, the nighttime fatal crash rate considerably exceeds the daytime rate.
• The fatal crash rate between 2:00 a.m. and 3:00 a.m. is tenfold that of the period between 8:00 a.m. to 9:00 a.m.

Drowsy driving is another form of distracted driving – drivers experiencing drowsiness do not apply their full attention to the driving task. Driving requires a person to be alert of their actions and surroundings at all times.  Sleepiness and driving is a dangerous combination.  Most people are aware of the dangers of drinking and driving but don’t realize that drowsy driving can be just as fatal.
Sleepiness or Fatigue Causes the Following:

• Impaired reaction time, judgment and vision
• Problems with information processing and short-term memory
• Decreased performance, vigilance and motivation
• Increased moodiness and aggressive behaviors

National Statistics

According to the National Sleep Foundation’s 2005 Sleep in America poll, 60% of adult drivers – about 168 million people say they have driven a vehicle while feeling drowsy in the past year, and more than one-third, (37% or 103 million people), have actually fallen asleep at the wheel!  In fact, of those who have nodded off, 13% say they have done so at least once a month.  Four percent – approximately eleven million drivers – admit they have experienced a crash or near-miss crash because they dozed off or were too tired to drive.

Tips to Prevent Drowsy Driving:

• Schedule your drive time:   Plan out your trip ahead of time so you know where the best places are to stop for gas, food, and rest.  Stop every two hours or 100 miles.

• Make frequent stops: Plan on stopping at least every two hours to get out of the car, walk around, stretch, and get some fresh air and food or drink.

• Don’t drive at night: Nighttime is a more dangerous time to drive, period, with decreased visibility as one factor.  Fatalities from crashes at night are 10 times what the daytime rate is.  Don’t take that chance.

• Don’t drive alone: Make sure you have another driver to help.

• Make sure you get enough sleep prior to starting your trip: Most experts suggest 7-9 hours for optimal rest.

About Valley Sleep Center

Since 2002, Valley Sleep Center is the Valley’s expert in sleep-related issues.  They have provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Lauri Leadley at 480-830-3900 or visit

www.valleysleepcenter.com
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by 23Kazoos

Too tired?

RECENT STUDY REVEALS AMERICANS ARE TOO TIRED FOR SEX

If “Not tonight, honey, I’m too tired,” is a common statement in your home, you’re not alone.

The 2010 Sleep in American Poll conducted by the National Sleep Foundation revealed that 25% of Americans are too sleep-deprived for sex.

And this tiredness is also affecting every other area of American’s lives such as work, family and school.  Approximately 25% of people indicated they have missed a work or family function because they were just “too tired.”

“Sleep and sex are such vital parts of good health and relationships with our partners that they shouldn’t be ignored, “ says Lauri Leadley, RPSGT, RCP, Certified Sleep Therapist and president of Valley Sleep Center in Phoenix, Arizona. “However, too many people ignore both, choosing to use their time for other activities like playing on the computer or watching TV.”

Leadley offers the following tips for people to be able to get more sleep, and, get more sex.

1.          Schedule it: “Some people might laugh at the idea of scheduling sex,” says Leadley, “but it works!”  If both partners know what’s on the schedule for that night they can be prepared both mentally and physically.

2.         Take the TV and computer out of the bedroom. “The bedroom should only be used for sleep and sex,” says Leadley.  Television and computers are too distracting for many people.

3.         Go to bed earlier. Going to bed just ½ hour earlier can eliminate the stress of “I have to get up in the morning,” which can free up your mind to enjoy each other before you go to sleep.

About Valley Sleep Center

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Lauri Leadley at 480-830-3900 or visit www.valleysleepcenter.com
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Women are More Likely Than Men to Have Trouble Falling and Staying Asleep

Sleep is a basic human need, as important for good health as diet and exercise. When we sleep, our bodies rest but our brains are active. Sleep lays the groundwork for a productive day ahead. Although most people need seven to nine hours of sleep each night to function well the next day, the National Sleep Foundation (NSF) 1998 Women and SleepPoll found that the average woman aged 30-60 sleeps only six hours and forty-one minutes during the workweek.

A more recent 2005 NSF Sleep in America poll of all adults revealed that women are more likely than men to have difficulty falling and staying asleep and to experience more daytime sleepiness at least a few nights/days a week. Research has shown that too little sleep results in daytime sleepiness, increased accidents, problems concentrating, poor performance on the job and in school, and possibly, increased sickness and weight gain.

Getting the right amount of sleep is vital, but just as important is the quality of your sleep. Biological conditions unique to women, like the menstrual cycle, pregnancy and menopause, can affect how well a woman sleeps. This is because the changing levels of hormones that a woman experiences throughout the month and over her lifetime, like estrogen and progesterone, have an impact on sleep. Understanding the effects of these hormones, environmental factors and lifestyle habits can help women enjoy a good night’s sleep.

63% of Women Experience Insomnia

Insomnia is the most common sleep problem. Women are more likely than men to report insomnia. In fact, according to the 2002 NSF Sleep in America poll, more women than men experience symptoms of insomnia at least a few nights a week (63% vs. 54%) and they are more likely to have daytime sleepiness. Sometimes, women begin to have sleepless nights associated with menstruation, pregnancy or menopause and find it difficult to break poor sleep habits. Fortunately, there are a number of approaches to improving sleep:

1. Establish regular bed and wake times.
2. Change your diet; decrease the amount of caffeine or alcohol consumed.   Eat at least four hours or more before bedtime, not right before.
3. Stay away from caffeine and alcohol right before sleep time.
4. Improve your sleep environment.  Remove computers and televisions from your bedroom, make sure you have room darkening-blinds or draperies.  Even the color of your room can affect your sleep.
5. Exercise in the morning:  One recent study found that overweight, post-menopausal women who exercise in the morning experience less difficulty falling asleep and better quality sleep than evening exercisers.

If insomnia persists, and lifestyle, behavioral or diet changes do not help, a doctor may prescribe a sleep-promoting medication (hypnotic). In some instances, there may be an underlying and treatable cause, such as depression (women are twice as likely to report depression as men), stress, anxiety, reflux, bladder problems or pain. Doctors may prescribe antidepressants (for depression), anxiolytics (anti-anxiety drugs), medications for heartburn, incontinence or pain and/or hypnotic medications to improve sleep.

About Valley Sleep Center

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Lauri Leadley at 480-830-3900 or visit www.valleysleepcenter.com.
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by 23Kazoos

Talking in my sleep

Sleep talking, formally known as somniloquy, is a sleep disorder defined as talking during sleep without being aware of it. Sleep talking can involve complicated dialogues or monologues, complete gibberish or mumbling. The good news is that for most people it is a rare and short-lived occurrence. Anyone can experience sleep talking, but the condition is more common in males and children.

Sleep-talkers are not typically aware of their behaviors or speech; therefore their voices and the type of language they use may sound different from their wakeful speech. Sleep talking may be spontaneous or induced by conversation with the sleeper.

Sleep talking may be brought on by stress, depression, fever, sleep deprivation, day-time drowsiness, alcohol, and fever. In many instances sleep talking runs in families, although external factors seem to stimulate the behavior. Sleep talking often occurs concurently with other sleep disorders such as sleep terrors, confusional arousals, obstructive sleep apnea syndrome, and REM sleep behavior disorder. In rare cases, adult-onset frequent sleep-talking is associated with a psychiatric disorder or nocturnal seizures. Sleep talking associated with mental or medical illness occurs more commonly in persons over 25 years of age.

Little is known about the content of the sleep talking: some talking makes no sense at all and some of it may relate to past events, experiences, and relationships that no longer have current relevance or emotional impact. Modern sleep science and the law accept that sleep talking is not a product of a conscious or rational mind and is therefore usually inadmissible in court.

Although not physically harmful, sleep talking can cause embarrassment and can annoy a bed partner, roommate, or be disruptive in group-sleeping situations. Because of this, sleep talkers are sometimes afraid to sleep away from home and can cause insomnia in a person sleeping nearby.

SYMPTOMS of Sleep Talking:

Sleep talking can occur during any stage of sleep. The lighter the sleep, the more intelligible the speech: in stages 1 and 2, people may have entire conversations while in stages 3 and 4, speech may be restricted to moans and gibberish. Symptoms can vary in severity and duration.

Severity Criteria

• Mild: episodes occur less than weekly,
• Moderate: episodes occur more than once per week but less than nightly and cause mild disturbance to a bed partner
• Severe: episodes occur nightly and may cause pronounced interruption of a bed partner’s sleep.

Duration Criteria:

• Acute: 1 month or less.
• Subacute: More than 1 month but less than 1 year.
• Chronic: 1 year or longer.

In addition to speech or utterances during sleep, other symptoms of sleep talking may include:

• Sleep Terrors
• Sleepwalking
• Confusional Arousals
• Obstructive Sleep Apnea Syndrome
• REM Sleep Behavior Disorder
• Psychiatric Disorders
• Nocturnal Seizures

TREATMENT OF TALKING IN YOUR SLEEP:

In general, no treatment is necessary. However, if sleep talking is severe or persists over a long period of time, talk to your physician or health care provider about the problem. There may be an underlying medical explanation for your sleep talking (e.g. an undiagnosed sleep disorder, or debilitating anxiety or stress).

COPING WITH TALKING IN YOUR SLEEP:

Certain measures can be taken to reduce the likelihood of a sleep talking episode. Following regular sleep schedule, getting adequate amounts of sleep, and practicing proper sleep hygiene can help reduce the frequency and severity of sleep talking. Also refrain from alcohol, heavy meals, and excessive amounts of stress to reduce sleep talking.

For bed partners and roommates, earplugs or white noise (such as a fan) may help.

RESOURCES:

International Classification of Sleep Disorders, Sleep Talking (307.47-3). Pg 157-9

Schenck, Carlos H. Sleep: the Mysteries, the Problems, and the Solutions. New York: Penguin Group, 2007. 230-240.

“Parasomnias.” The Cleveland Clinic Health Information Center. 10 Feb. 2005. 1 Feb. 2008.

“Sleep Talking.” The American Academy of Sleep Medicine. 31 Aug. 2007. 03 July 2008.

“Somniloquy.” Sleepdex. 1 Feb. 2008.

Note:  This information from the National Sleep Foundation

For more information about talking in your sleep, contact your doctor, or Valley Sleep Center; http://www.valleysleepcenter.com
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Just like drugs or alcohol, sleepiness slows reaction time, decreases awareness, and impairs judgment. Just like drugs or alcohol, it can be fatal when driving.

• Death rates based on mileage were 3.2 times higher at night than during the day in 2007.
• 37% of drivers surveyed by the National Highway Traffic Safety Administration admitted to falling asleep at the wheel at some point in their driving career.
• 8% admitted doing so in the past six months
• 60% admitted falling asleep while driving on an interstate- type highway with posted speeds of 55 MPH or higher.

The drivers at highest risk are: third shift workers, people that drive a substantial number of miles each day, those with unrecognized sleep disorders, and those prescribed medication with sedatives.

Recognize the symptoms of fatigue

• Eyes closing or going out of focus
• Persistent yawning
• Irritability, restlessness, and impatience
• Wandering or disconnected thoughts
• Inability to remember driving the last few miles
• Drifting between lanes or onto shoulder
• Abnormal speed, tailgating, or failure to obey traffic signs
• Back tension, burning eyes, shallow breathing or inattentiveness

Safety Tips

• Maintain a regular sleep schedule that allows adequate rest.
• When the signs of fatigue begin to show, get off the road. Take a short nap in a well-lit area. Do not simply stop on the side of the road.
• Avoid driving between 12am and 6am
• When planning long trips:
• Share driving responsibilities with a companion
• Begin the trip early in the day
• Keep the temperature cool in the car
• Stop every 100 miles or 2 hours to get out of the car and walk around; exercise helps to combat fatigue
• Stop for light meals and snacks
• Drive with your head up, shoulders back and legs flexed at about a 45 degree angle

Information and recommendations are compiled from sources believed to be reliable. The National Safety Council makes no guarantee as to and assumes no responsibility for the correctness, sufficiency or completeness of such information or recommendations. Other or additional safety measures may be required under particular circumstances.

This information from the National Safety Council.
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Sleep Disorders Exacerbated by Seasonal Allergies May Be Leading Cause of Lack of Rest for Arizona Residents This Spring

PHOENIX, Ariz. — Winter rains in Arizona have given way to an abundance of flowers, grasses, trees and other pollen producing plants, leaving many Arizonans wheezing, sneezing and losing sleep due to seasonal allergies. But while seasonal allergies can impact the quality of sleep, men and women with unhealthy sleep patterns shouldn’t automatically assume that allergies are solely to blame.

“The beautiful spring in Arizona can be an extremely difficult time for the many people who suffer from seasonal allergies,” said Lauri Leadley, RPSGT, RCP, respiratory therapist and President, Valley Sleep Center. “However, where there’s correlation doesn’t mean there’s causation. An increasing number of people now suffer from sleep disorders, and when issues persist, it’s critical that you see a physician rather than self-diagnosing, which can exacerbate the problem.”

According to the International Sleep Institute, an estimated 70 million Americans suffer from sleep disorders, 95 percent of which are undiagnosed and untreated. Common sleep disorders include obstructive sleep apnea, narcolepsy, insomnia, restless leg syndrome and parasomnias.

Individuals with treatable sleep disorders often have two or more of the following complaints that may be exacerbated by allergies:

• The patient feels sleepy during the day, even when they get a good night’s sleep.
• The patient often wakes up at night and has trouble falling back to sleep.
• The patient feels irritable when he or she can’t sleep.
• It takes the patient a long time to fall asleep.
• The patient’s partner complains that his or her snoring prevents them from sleeping.

Individuals with sleep deprivation brought on by seasonal allergies can have the same or similar concerns.

“When men and women assume that their lack of sleep is attributed to seasonal allergies, they also assume that when the season passes, their sleep patterns will normalize,” said Leadley. “In most cases this isn’t true. If the patient does in fact have a sleep disorder, the issues will persist until the disorder is diagnosed and treated. In cases of sleep deprivation brought on by allergies, lack of sleep prevents the individual from being able to fight the allergies effectively, which will likely lead to prolonged symptoms.”

For men and women experiencing difficulty sleeping, a sleep study is the most comprehensive way to collect information and determine what is happening in their bodies while they are sleeping. When the study is conducted, physicians monitor the patient’s heart activity, breathing, brain waves and muscle activity, and determine if disorders or abnormalities exist. The data produced by the study is reviewed and interpreted by a diplomat of the America Board of Sleep Medicine and results are typically delivered in 72 hours.

“Because so many Americans have grown accustomed to hectic, fast-paced schedules, they assume that sleep is a natural casualty of their lifestyle,” said Leadley. “It’s important that people know that they don’t have to be resigned to getting just a few hours of sleep each night, barely having enough energy to get through the day. Talk to a doctor, address your issues and get your life back.”

For more information or to take the online sleep test to determine if you may have a treatable sleep disorder, visit www.valleysleepcenter.com. Valley Sleep Centers is one of the largest sleep diagnostics centers in the valley and provides more than 4,000 sleep studies per year.

About Valley Sleep Center

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Lauri Leadley at 480-830-3900 or visit www.valleysleepcenter.com.
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HELP HAS ARRIVED IN GLENDALE-VALLEY SLEEP CENTER OPENS NEW FACILITY IN ARROWHEAD

If someone in your home has problems sleeping at night, they are not alone.  It’s estimated that over 70 million Americans have sleep disorders.  But unfortunately, 95% of people affected go without help.

Valley Sleep Centers help people get to the root of their sleeping problems so that they can get the rest they need.  And now with the grand opening of their newest facility at Arrowhead, they can help even more people.

“Our patients love doing sleep studies in our facilities because they are “just like home,”” says Lauri Leadley, President of Valley Sleep Centers.  “Instead of being in a cold, hospital-like setting, where patients have to walk down a hallway to use a shared restroom, they get their own private bedroom complete with a private bathroom.”

Valley Sleep Centers is one of the largest sleep diagnostics centers in the valley.  This third location will enable them to provide over 4,000 sleep studies per year.

“A sleep study is somewhat like spending a night in a hotel.  The difference is that you’ll have a bunch of sensors attached to your body and someone watching you while you sleep.  And comfort is especially important in a sleep study,” says Lauri.  “If you’re out of your own environment it can be even more difficult to sleep.  That is why we make our sleep centers as comfortable and as much like home as possible.”

Valley Sleep Center accepts insurance from most insurance companies.  They are located at 6320 W. Union Hills Drive, Building B., Glendale, Arizona, 85306.  http://www.valleysleepcenter.com.  480-830-3900.

About Valley Sleep Centers:

Since 2002, Valley Sleep Centers has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.
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A study in the April 15 issue of the Journal of Clinical Sleep Medicine suggests that playing a video game before bedtime has only a mild effect on the sleep of older male teens.
Results show that after playing a stimulating video game it took adolescents a median of 7.5 minutes to fall asleep, which was only slightly longer than the three minutes it took them to fall asleep after passively watching a documentary on DVD. Although no participants fell asleep while playing the video game, almost one-third of them fell asleep while watching the DVD. Subjective sleepiness after playing the video game was only slightly lower than after watching the DVD, and playing the video game was associated with a small increase in cognitive alertness. However, no significant differences in physiologic arousal or sleep architecture were found between testing conditions.

“Initially we were surprised that playing the violent video game did not lead to a much longer time taken to fall asleep,”said research supervisor Michael Gradisar, PhD, senior lecturer in clinical child psychology at Flinders University in Adelaide, South Australia. “Although the scientific literature is sparse when it comes to measuring sleep latency associated with playing video games, anecdotally a lot of people report difficulty falling asleep after playing video games at night.”

The study involved thirteen male students between 14 and 18 years of age who were good sleepers, normally falling asleep in less than 15 minutes. They were “evening types” who did not have excessive daytime sleepiness and had no identifiable sleep disorders. Participants completed a seven-day sleep diary for the week prior to their initial testing night. This information was used for the testing conditions so that participants attempted to sleep at their usual bedtime.

The study was conducted at the Flinders University Sleep Laboratory, where participants sat in bed beneath the covers with electrodes attached and lights dimmed for both testing conditions. During the 50-minute experimental session the teens played the Sony PlayStation 3 video game “Call of Duty 4: Modern Warfare,” which was the top-selling game of 2007. During the control condition on a separate night they spent an equal amount of time watching “March of the Penguins,” which won the 2006 Academy Award for Best Documentary Feature. The two visits to the sleep lab were separated by exactly one week.

“We purposefully chose a very tranquil movie to contrast against the very stimulating effect of playing a violent video game in the hope of producing the greatest effect on sleep.” noted Gradisar.

Sleep-onset latency and sleep architecture were measured by electroencephalography (EEG), electromyography (EMG) and electro-oculography (EOG). Cognitive alertness also was measured by EEG, with a higher maximum alpha-power reading indicating reduced cognitive alertness. Participants wore an oximeter probe on their right index finger to measure heart rate, the most common index of physiologic arousal. Subjective sleepiness was assessed using the Stanford Sleepiness Scale.

Eleven adolescents took longer to fall asleep after playing the video game than after watching the documentary, while two of them fell asleep faster. Seven teens reported that they felt less sleepy after playing the video game than after watching the DVD, four indicated the same level of sleepiness and two felt less sleepy after watching the movie. No significant differences were found between conditions in the percentage of total sleep time comprised of rapid eye movement (REM) sleep or slow-wave sleep.

According to the authors, the extent to which the results reflect genuine sleep impairment is questionable. The increase in sleep-onset latency was small and may have few perceptible ramifications for adolescent sleep. However, the observed reduction in subjective sleepiness may be enough to cause teens to postpone going to bed until later at night. Gradisar also noted that the 50-minute experimental session may not reflect the reality of teens’ gaming experience at home.

“Very few teens would limit their playing time to a single night of 50 minutes,” said Gradisar. “With greater time invested there could be a greater emotional investment in the game. What happens to the teen’s virtual character could begin to evoke feelings of anxiety and/or frustration that could have quite larger effects on their sleep.”
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How Sleep Works
Giraffes can go without sleep for weeks, while brown bats sleep for nearly the entire day. The golden dormouse carefully balances itself on the branch of a tree to sleep, and any quiver of the twig wakes it up immediately.

From the miniscule tree shrew to the most physically imposing of mammals, animals have varying sleep patterns and habits. Rats have similar sleep needs to humans, requiring rest to become alert and learn new tasks for the upcoming day. Certain canines have even helped scientists in treating serious sleep disorders.

“The only way to understand human sleep is to study animals,” says Jerome Siegel, PhD, professor of Psychiatry at the UCLA Center for Sleep Research. “If we could better understand animal sleep, we could better understand the core aspects of sleep.”

The common denominator of both (non-human) mammals and humans is the existence of rapid eye movement (REM) sleep, the sleep state that is associated with dreams. Both humans and all other mammals display the same level of brain activity and increased heart rate variability during REM sleep. For example: dogs often bark or twitch their legs during REM sleep; platypuses make movements imitating the process where they kill crustacean prey before eating it; and humans often talk in their sleep.

“[Mammals] all have the same fundamental sleep cycle,” says Adrian Morrison, DVM, PhD, professor of Behavior Neuroscience at the University of Pennsylvania Veterinary Center. “During REM sleep, you see the same kind of eye movement, paralysis and twitching across species.”

Scientists still don’t know—and probably never will—if animals dream during REM sleep, as humans do. “How can you prove that another person has dreams? You ask them,” says Siegel.

Scientists do know, however, that the brain wave pattern during REM sleep among animals is similar to humans.

How Much Sleep Is Enough—For the Elephant?

Sleep schedules also greatly vary from animal to animal. Siegel proposes that these differences are based on the brain metabolism rate of the animal. Smaller animals, who often have higher rates of brain metabolism, tend to require more sleep, while larger animals generally get less sleep.

All the animals that sleep less than four hours on average are large land mammals, such as the elephant, cow, and giraffe. Land-grazing animals also use so much time eating, they don’t have much time left for sleep.

Horses stand 98% of the time, making it difficult to find a time to obtain REM sleep.

Other experts, like Morrison, believe sleep schedules are often set based on the danger each animal faces. Some birds sleep with one eye open, with the open eye keeping track of potential predators in its midst. REM sleep is deliberately short in birds, lasting only seconds, so they can reduce the risk of being attacked when they are stationary.

“Birds primarily sleep from an anti-predator point of view. Birds do sleep in vulnerable areas. If birds had a lot of REM sleep, they’d be putting themselves in danger,” says Charles Amlaner, Jr., PhD, Director of Animal Research at Indiana State University. Dr. Amlaner also notes that birds exposed on the edge of a group are much more likely to keep one eye open when sleeping than birds protected by the flock.

Mammals also factor danger in their sleep patterns. To avoid predators, the African Papio papio baboon sleeps on its heels at the tops of trees in an awkward position that makes it difficult to get a sound sleep.

Other animals prefer safer spots so they can get more sleep. Marine mammals have unique sleep habits. When most species of marine mammals are asleep, there is always one hemisphere of their brain that is awake. This allows dolphins, for example, to swim and surface to breathe when they are sleeping. They enjoy the benefits of sleep but still perform many of the same processes done when awake. Experts believe that understanding marine mammals’ sleep is a key to understanding sleep in humans. “What are the functions that the dolphin needs to do to become well-rested?” asks Siegel. “That’s the mystery.”

Man’s Best Friend in Treating Sleep Disorders

For many years, scientists struggled to identify the brain abnormality in humans that causes narcolepsy. Little did they know that the dog would become invaluable in helping treat the disease. Major advances in treating narcolepsy were made in the 1970s, when William Dement, MD, PhD, of the Stanford University Sleep Research Center learned that certain dogs displayed similar symptoms of narcolepsy as manifested in humans: sudden collapse and muscle weakness leading to near-paralysis.

These initial observations led to the identification over 20 years later of the narcolepsy-causing gene in dogs, hypocretin receptor 2, by Emmanuel Mignot, MD, PhD, at Stanford University. Further studies by Siegel and Mignot showed that humans who suffer from narcolepsy had a severely reduced amount of the narcolepsy-preventing chemical hypocretin in their brains. Siegel also discovered that injecting hypocretin in dogs reduces the degree of some symptoms. These findings suggest that it may be possible to design drugs that replace the missing hypocretin molecules in patients with the disorder. “You are happy when you make a discovery, but you are really, really happy when you make a discovery with therapeutic possibilities,” says Mignot.

Studying animals’ sleep patterns and sleep habits carries the potential to benefit other brain disorders in humans. Unihemispheral sleep in birds and dolphins—where one side of the brain remains awake in sleep—may provide new clues into the human brain. According to Amlaner, the bird’s sleeping brain could be used in the future as the model to help treat debilitating brain illnesses in humans.

This article was published in the Winter 2003, Volume 5, Issue 1 of sleepmatters.
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Since 2002, Valley Sleep Center is the Phoenix, Arizona, expert in sleep-related issues. They have provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Lauri Leadley at 480-830-3900 or visithttp://www.valleysleepcenter.com.
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If snoring wasn’t enough, science proves that there’s more done in the process of sleeping than just the creation of loud noises. Did you know that night shift workers tend to have more health and sleeping problems than non-shift workers? Did you know that there is such thing as being a “morning person” or a “night owl”? The National Sleep Foundation describes how our sleep patterns are based on our individual biological clocks which regulate our sleeping patterns. Here are seven other things you may not know about sleep:

1 Loud and frequent snoring during sleep is a distinguishable characteristic of sleep apnea, a disorder in which breathing is stopped for several seconds at frequent points in your sleep. While absurd snoring can be just a laughable joke, the result of snoring can lead from anywhere to diabetes and heart problems to heart disease and even death. Sleep apnea can make you very sleepy everyday and can lower the oxygen levels in your blood if left untreated. No oxygen means no life can flourish in your body, including the livelihood of the cells in your brain, heart and other organs.

2 Constantly keeping yourself up at night to finish work and the alarm clock is set for 5 a.m.? Avoid it.

Self-imposed sleep deprivation can cause excessive sleepiness, a condition that makes it brutal to get out of bed in the morning and easy to fall asleep at the wheel of your car. A National Sleep Foundation study found that 36 percent of Americans drove drowsy or fell asleep while driving in 2008. Other sleepy side effects are narcolepsy, insomnia, snoring and restless leg syndrome (a neurological condition that causes painful tingling in the legs).

3 Extra sleep conserves and produces helpful hormones called cytokines that fight infection.

4 Sunlight, or the lack of it, can tell your body to sleep or stay awake. Ever wonder why you tend to sleep between midnight and 7 a.m.? Darkness triggers melatonin, a natural hormone that makes you tired.

5 While lightness and darkness can hint to your body that it should sleep, your body is also a factor in making sure that the body knows it’s time to sleep. From the moment you awaken, a natural chemical called adenosine builds in the blood stream. The more time you remain awake, the more adenosine is generated. It’s function: to make you sleepy.

6 Drinking excessive beer and liquor can disturb a good night’s sleep. For instance, drinking more than what you can normally stand will either wake you up earlier than usual or make you come in and out of sleep.

7 The common saying “sleep on it, and get back to it later” is more scientifically-based than it sounds. The National Heart, Lung and Blood Institute reported that studies prove people learn better when well rested, and that memory improves with a good night’s sleep.

Information provided by the National Sleep Foundation and The National Heart, Lung and Blood Institute.

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ATTRIBUTION:

Images

Biological Clock – http://en.wikipedia.org/wiki/File:Biological_clock_human.PNG
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Heathcliff and Claire Huxtable (The Cosby Show) had a scientifically perfect (sometimes annoyingly perfect) bedroom ritual. Each night after sending their children to bed and turning off all the lights in the Huxtable household, Dr. and Mrs. Huxtable went into their bedroom, put their pajamas on, got in their bed, talked and laughed, maybe read a bit, kissed each other goodnight and went to sleep. No distractions, no mess. Just a simple routine every night.

Lately, the American bedroom has been jumbled with the family room, the office or the playroom. People aside from our loved ones get to sit and enjoy it. We watch TV, surf the Web, finish our school work in it. Have we lost sight of what its purpose is?

With that question in mind, here are 5 things you should NOT do in your bedroom:

1. Install and watch a big screen television. It all sounds great and glorious, but it will distract you for hours. All that HD and crystal clear color right in your face…while you’re making an attempt to go to bed. No one can convince most people remove a television from their bedrooms, but here’s some advice: Plan to watch certain television programs, and don’t let it be constant background noise. A 1998 American Academy of Pediatrics study suggested that “mindless television” can be a detriment to the organizational and planning control systems in the brain, especially in children. Turn the TV off when it doesn’t need to be on.

2. Do work. Simply, this: keep your work at work and your personal life in your personal space. Bringing your school work or extra projects from the office into your bedroom turns your bedroom into…well, A WORKROOM! Activities that make you anxious about sleeping such as finishing work or getting a head start on a project due next week can hinder the bond between sleep and your bedroom.

3. Loiter/hibernate. Get out of your bedroom and do something, even if you’re sick. Physical activity, reading or playing a board game helps to stimulate the brain, but staying in your bedroom while doing it is like setting a trap for your body and mind. Your brain should associate your bed with the behavior of sleeping, and nothing else. Think of it this way: if you can do everything in your room, then why are you paying for a mortgage on the rest of the house? Go explore that house!

4. Use it as your main social gathering area. Nicky Hilton, celebrity fashion designer, said in an InStyle magazine interview that she works on her laptop and hangs out with friends in her bedroom, then says “it’s classic, but naughty.” Yikes! Friends and love-making? Ugh….

5. Decorate…don’t store things. The bedroom is the only place in your home for sleep and sex, and is not designated for storage and office space. Use the bedroom as a place to create a peaceful, relaxing atmosphere. Paintings, nice rugs and curtains, calm wallpaper and relaxing light fixtures are simple touches to make your bedroom intimate and perfect for romance and sleep. Any shelves should only hold picture frames, piggy banks and teddy bears. The closet hangs clothes, hats and shoes. When you have access to random items in your bedroom, it creates a distraction.

Tips and information courtesy of The National Sleep Foundation.

For more information contact Lauri Leadley at 480-830-3900 or visit: http://www.valleysleepcenter.com.
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Is eight hours the optimal time for a person to sleep? Or is there a magic number or formula that you can use to figure out how much sleep you should be getting?

A good place to start is to look at how your mind and body feel each day when waking up. Do you feel rejuvenated and alert, or do you feel un refreshed and groggy?  Most people are not aware of their sleep patterns and the affects it can have on their body.  A daily sleep log is a good way for people to track their sleep patterns and the level of alertness they receive from those current patterns.

When determining your magic number, consider the following factors:

• Daily activities
• Type of profession and work environment
• Amount of exercise
• Quality of sleep
• Genetic makeup such as a person’s  weight

Sure there may be days when you can’t get enough rest or you may think you don’t need those extra hours, but your body may require this to repair and rejuvenate.

Helpful information:

According to the National Sleep Foundation., experts estimate that preschoolers (3 to 5 years-old) need 11-13 hours of sleep, while school-aged children up to age 12 need approximately 10-11 hours of sleep. Infants and newborns typically sleep up to 18 hours a day while adults and senior adults need approximately 7-9 hours sleep.

While there may not be empirical evidence that you can sleep too much, you can condition your body to crave extra hours of sleep.  But remember, too little sleep can be detrimental to your health so track your sleep so that you may find your own magic sleep number

If you want a fun (nonscientific) way to see if you’re getting enough sleep and if your reaction time is up to snuff, why not try the Sheep Dash.

Check out a study that Scientific American undertook on the how’s and why’s of sleep and its importance to longevity and health.

For more information contact Lauri Leadley at 480-830-3900 or visit:http://www.valleysleepcenter.com.
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Diet and exercise are always on the menu when it comes to losing weight, but did you know you can lose weight while you sleep? If that’s the case, you need to make certain your sleep is as productive as it can be.

It might sound like infomercial material, but the connection between the quality of your sleep and the hormonal activity tied to your appetite has been researched by physicians at the Sleep Medicine Program at the New York University School of Medicine.  Doctors have known that hormones are affected by sleep but they’ve also discovered that appetite entered the equation because of the hormones leptin and ghrelin; both hormones influence the appetite. And studies have shown the body’s production of those hormones may be influenced by how much – or how little — sleep we get.

Anyone who has ever experienced a sleepless night followed by a day when nothing satisfies your appetite has likely experienced the workings of leptin and ghrelin; these hormones perform a check and balance in the system to control your feelings of hunger and fullness, a study from the Atlanta School of Sleep Medicine found.

Doctors at the University of Chicago and Stanford University studied the connection between lack of sleep, these two hormones, and appetite levels with the end result being that when sleep was restricted, the two hormone levels rose and, not surprisingly, the appetites of the individuals in the study rose.

Individuals who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. What’s more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.

Want to make sure you’re getting the type of sleep that might help you lose, or maintain your weight? Try these seven tips to a more productive sleep:

• Develop relaxing bedtime rituals
• Create a better sleep environment
• Get stress and anxiety under control
• Train yourself to get back to sleep
• Improve your diet
• Optimize your sleep schedule
• Get regular exercise

Since 2002, Valley Sleep Center has provided Arizona residents with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients. Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems. For  more information contact Lauri Leadley at 480-830-3900 or visit: http://www.valleysleepcenter.com.
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Do you ever look at the people around you – in the office, in the car next to you at the stop light, in front of you at the coffee shop – and wonder “what kind of sleep did they get last night?” Or scan a movie theater before the lights dim and ask yourself “what time did those people go to bed last night”? We don’t imagine that you do, but what if you did know a little about the sleep habits of those around you? Do you know if you learned their sleep habits, you could glean even a little more about them and their personalities?

Using data derived from the answers to poll questions, the National Sleep Foundation found five clusters or “sleep personality” types. The commonalities are based on sleep habits and more than 40 other factors including age, marital status, gender, employment status, diagnosed medical conditions, how often they feel tired/fatigued/not up to par, and the amount of caffeinated beverages consumed daily.

See which one (or combination) you may be able to identify with. The segment profiles for the 2005 Sleep in America poll finds two groups of “good sleepers” comprising a little less than half of those polled; they are called Healthy, Lively Larks and Sleep Savvy Seniors. Three groups comprising 52% of the respondents have sleep characteristics that are not positive; they are Dragging Duos, Overworked, Overweight and Over caffeinated and finally, Sleepless and Missin’ the Kissin’.

Healthy, Lively Larks

Those who fall under this category are the model citizens of sleep.  Healthy, Lively Larks are not likely to be affected by sleep problems. You almost always get the sleep you need and you almost never feel tired or fatigued. You are younger than the other groups, often married or partnered and working full time. You consider yourself a morning person who is not diagnosed with a medical condition.

Sleep Savvy Seniors

Sleep Savvy Seniors are the most mature of the five groups (average age 60), about half are 65 or older. As a sleep savvy senior, you get the most sleep of any group, averaging 7.3 hours/night compared to 6.8 overall. You can say you get a good night’s sleep on most nights, often take two or more naps during the week, and never/rarely feel tired/fatigued. Although many Sleep Savvy Seniors have been diagnosed with at least one medical condition, you do not feel you have a sleep problem, and you are less likely than other groups to be at risk for any sleep disorder. People in this group are the most likely to be retired (51%) and, least likely to be employed (30%); two-thirds are female.

Dragging Duos

Dragging Duos are most likely to be partnered and employed, working more than 40 hours a week, and often doing job-related work within an hour of going to bed. As an early riser, you are nearly twice as likely as the other groups to get less sleep than you need to function at your best. More than one-third of Dragging Duos say they feel tired/fatigued at least three days each week. They also often report  their partner has at least one symptom of insomnia. Sleep disorders have caused some problems in the  relationship, including your intimate relationship, which has been affected because of sleepiness.

Overworked, Overweight and Over caffeinated

As an evening person or “owl” who is employed, you have the longest work week of all the groups, and you are least likely to work regular day shifts. You sleep less than other groups but nap more, with two-thirds taking two or more naps each week. You feel like you need fewer hours of sleep each night to function at your best compared to the other groups and you believe you get as much or more sleep than you need. Members of this group drink more caffeine than other groups. Seven in 10 frequently experience a symptom of insomnia. Your group has a higher representation of males, about one-half of the group isn’t partnered and the same amount would be classified as “obese.”

Sleepless and Missin’ the Kissin’

This group has the largest proportion of “owls” and people who think they have a sleep problem or a symptom of insomnia. You are the least likely to say you frequently get a good night’s sleep. Nearly one-half of your group feels they are getting less sleep than they need, and the same number says they usually feel tired/fatigued. You are more likely than other groups to say you (or your partner’s) sleep disorders have caused significant or moderate problems with your relationship, and 2 out of 5 say intimate relationships have been affected because of sleepiness. The majority of SAMTK’s has been diagnosed with a medical condition and you are more likely than other groups to use sleep aids. One-half of this group is employed, and there is a high representation of females.

What Can Be Done?

If you are reading this  and thinking, “I don’t want to be Sleepless and Missin’ the Kissin’” or “Overworked, Overweight and Over caffeinated,” you can get on the other side of the Great American Sleep Divide by deciding that you don’t want to let sleeplessness rule the rest of your life. Your sleep classification may be as open to change as adopting an exercise routine or a healthier diet. Some aspects may be harder to change, some may take assistance and others require help from a partner. The important thing is to size up your sleep situation and how it might be affecting key aspects of your life such as your health, your relationships, your productivity and success at work, even your ability to stay alert when driving a car.

Tips and information courtesy of The National Sleep Foundation.

For more information contact Lauri Leadley at 480-830-3900 or visit: http://www.valleysleepcenter.com.

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With back to school looming, now is the time to start thinking about getting your children back on a routine when it comes to getting to bed at a decent hour.  Now’s the time to start implementing a sleep routine that will help ensure your kids get the sleep they need each night.

Give your kids the best chance at excelling in the classroom by making certain they get enough sleep.  Students who get between nine and ten hours of sleep a night perform at their highest level.

Top tips for getting into a back-to-school sleep schedule:

• Get the kids involved when it comes to setting up a bed time. Make the process gradual rather than immediate, so kids have time to adjust.
• Set a goal to have your children back on a school sleep routine one to two weeks prior to the first day of school.
• Move bedtimes up by 15 minutes each night until you’ve hit the target time for bed.
• Turn off the television and other distracting electronics such as video games and iPods about an hour before bedtime. This will help your child wind down for the night.
• Set a good example for your children by getting enough sleep yourself. Your kids need between nine and 10 hours a night and adults need seven to eight hours.
• Make sure your kids are getting the proper amount of exercise each day.  Exercise can help your body increase the deep sleep it needs each night. 
• If your child cannot sleep in total silence, invest in a white noise machine or turn on a fan.
• Be consistent; don’t confuse your child’s sleep pattern by changing the bedtime on weekends.  Keep the same sleep time all week long.

Helping your child get into a good sleep routine will benefit their academic performance and help them become more engaged in activities in and outside of school.

For more information contact Lauri Leadley at 480-830-3900 or visit http://www.valleysleepcenter.com

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Do you have trouble sleeping when a storm blows through, or do you sleep like a baby when the rain is pattering on the roof, thunder is booming and lightning is sizzling up the night sky? While there have not been that many studies conducted to bridge a connection between weather and sleep, there are studies that offer evidence that weather can worsen sleep-disordered breathing. Typically, when the pressure drops, so does your ability to sink into smooth, restful sleep because your breathing is likely being affected.

Obstructive sleep apnea is a common disorder in which an individual briefly stops breathing multiple times during the night. This happens when the muscles in the back of the throat fail to keep the airways open. The issues associated with this disorder are:

*   Low blood oxygen levels

*   An increased risk for heart disease, mood, memory issues, and hypertension

*   Poor, fragmented sleep.

Other reasons can certainly keep individuals awake during a thunderstorm, and it’s worth exploring ways to help you get restful sleep as monsoon season is in full swing in Arizona. Here are some hints to sleep during storms.

1.   Sleep in the company of a person or pet to alleviate the anxiety of sleeping alone during a storm.

2. Pull the shades and muffle outside sounds – use earplugs if necessary.

3.  Light a scented candle – using extreme caution or consider using a plug in type fragrance dispenser to calm your senses

4.  Read a boring book to take your mind off the storm and help you nod off.

5.  Practice deep breathing.

6.   Prepare your mind for a storm by checking the weather before bedtime

Whether it’s the weather that impacts your sleep patterns, we all know the importance of getting a good night’s sleep. For more information on how we can help, contact Lauri Leadley at 480-830-3900 or visit http://www.valleysleepcenter.com

In a recent study, released from the Harvard Medical School, Massachusetts General hospital and Brigham and Women’s Hospital discovered that “sleep spindles” could be the secret ingredient to a good night’s sleep. The research was published in Current Biology.

A certain type of brain wave activity – the sleep spindle – was studied to determine how sensitivity to noise duringsleep affects the spindles’ activity. Spindle rhythms are believed to originate from the thalamus, a major brain sensory and motor relay region. “If a spindle occurs at the same time as a sound, then the sound is likely blocked from perception, keeping the person asleep. More spindles make it more likely that noises will collide with this sleep-protecting rhythm,” Jeffrey Ellenbogen, a neurologist and sleep specialist at Harvard Medical School and Massachusetts General Hospital in Boston, wrote in the study.

Twelve adults, aged 20-46, were studied by Ellenbogen and his team during three nights of sleep. The subjects’ spindle production was monitored using a process called electroencephalography (EEG). The researchers interrupted the volunteers’ sleep with a variety of common noises, such as ringing telephones and car horns. “The goal of this research agenda is to make the sleeping environment really a utopia, “Dr. Ellenbogen wrote.

Ellenbogen wrote that, “Little is known about what makes one person produce more spindles than another.”It is hoped that this research will be the beginning of a study that will help understand sleep spindle production and that could lead to the development of new sleep therapies.

For more information on sleep disorders and help with apnea and other issues, contact http://www.valleysleepcenter.com or call Lauri Leadley at (480) 830-3900.

Information courtesy of the National Sleep Foundation.

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(photo courtesy flickr.com)

Keep a regular sleep schedule. You need to get in sync with your body’s natural sleep and wake cycles; this is one of the most important tips we can offer for getting a good night’s sleep. Keeping a regular sleep schedule – even on the weekends, holidays and vacations – will help you feel more refreshed and energized during the day. Altering your sleep schedule by even an hour or two can throw off your body’s natural sleep rhythm – your circadian rhythm.
• You should keep to a regular bedtime
• Wake up at the same time daily
• If you lose sleep, try to make up for that lost sleep by taking a daytime nap
• Nap wisely. Taking a nap can help you recharge your batteries but be warned, it can also make insomnia worse. If you suffer insomnia, avoid napping.
• Drowsy after dinner? Fight that drowsiness by taking a walk, visiting a friend, or undertaking light exercise.

Develop a relaxing pre-bedtime routine. Get yourself mentally prepared for bedtime with some relaxing techniques. If your body and mind understand you’re getting ready for bed that signals your brain that it’s time to wind down for the day.
• Use your bed for sleeping and sex only. Don’t bring your laptop into bed, balance the checkbook or talk on the phone.
• Keep the television and radio off. If you need background noise, invest in a fan or a white-noise machine.
• Before bedtime, take a warm bath, listen to soft music, read a light book or magazine.
• Work on your favorite craft project.

Leave anxiety and stress at the door. If you lay in bed and toss and turn, worrying about projects not completed, family stress or other nagging items, you will find it difficult to sleep. Figure out what is keeping you up at night so you can address that anxiety during the day. Some people find it helpful to write down what’s worrying them – they find it frees their mind from running through scenarios and they know they can look into the source of the stress the following day.
• Practice deep breathing
• Visualize yourself in a peaceful, calm environment
• Concentrate on progressive muscle relaxation. Tense, and then relax, your muscles – starting at your toes and working your way up

Don’t worry about sleep! Short bouts of insomnia are nothing to worry about and if you have a few episodes of waking during the night, it is likely nothing to worry about. Here are a few tips, to help you fall back asleep.
• Don’t stress about a brief period of wakefulness
• Undertake a non-stimulating, quiet activity. If you’ve been lying there for more than 15 minutes, it may be time to get up and do a quiet activity. Eat a light snack, sip some herbal tea, flip through the pages of a magazine
• Keep your body – and mind – relaxed. “Counting sheep” truly does work because it focuses your mind on a repetitive activity

Regular exercise and a healthy diet can help. What you eat, and how much you exercise, during the day can play a role in your slumber.
• Avoid alcohol before bedtime. While alcohol may help you fall asleep, it also reduces the quality of your rest.
• Avoid big meals at night. Spicy foods can cause heartburn, fatty foods take a lot of energy for your body to digest and that could keep you awake.
• Quit smoking. Because nicotine is a stimulant, it will disrupt your sleep.
• Limit caffeine intake. Caffeine can cause sleep problems up to 12 hours after you’ve imbibed.
• Don’t drink too many liquids before bedtime, if you do, you’ll be making frequent bathroom visits.
• Eating a light snack before bedtime can help you sleep. Try granola with low fat yogurt, half a peanut butter sandwich, a banana, a cup of chamomile tea.
• Exercise regularly. Try to get at least 20 to 30 minutes of daily activity. Don’t exercise too close to bedtime.

Make sure your bedroom is a haven for sleep. Remember, it’s not just the quantity of sleep, but the quality.
• Use white noise. As a general rule, people sleep better in complete quiet, but for those who can’t, white noise can help.
• Keep your bedroom cool. Sleeping in a bedroom that is around 65 degrees is optimal. Also, keep your bedroom dark as that helps promote a more restful sleep. Use curtains to block out the outside lights.
• Is your bed comfortable? If you find sleeping to be a pain – literally – you may want to invest in a new mattress.

If all else fails, know when it’s time to consult a sleep professional. If you feel like you’ve tried everything and you still can’t sleep it might be time to consider an appointment with a sleep doctor. If you find yourself suffering from loud snoring punctuated with pauses in breathing, ongoing fatigue and daytime sleepiness, waking up with a headache, waking up feeling not refreshed, and if you have persistent difficulty falling, and staying, asleep, it may be time to sign yourself up for a sleep study.

Remember to give yourself a week or two to determine what your optimal sleep schedule is. Experiment with bedtime and wake-up times. Pick a bedtime and stick with it and let yourself wake up without the aid of an alarm clock – see what your natural wake rhythm is. You will hopefully discover your optimal, natural sleep schedule.

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for their patients. Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Valley Sleep Center at 480-830-3900.

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During the month of September, the American Cancer Society takes the time to help increase the public understanding of leukemia and lymphoma, including their prevalence, approaches to screening and prevention, treatment options, and resources that offer updated leukemia and lymphoma information throughout the year.

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Blood cancer is a disease that affects thousands of families every year.  The American Cancer Society (ACS) estimated there were 44,790 new cases of leukemia and 21,870 deaths in 2009. For lymphoma, the ACS estimated that 74,490 new cases and 20,790 deaths would occur in the United States in 2009.

September is also the month to commemorate the estimated 670,000 patients in the U.S. who are currently battling blood cancers. There is a continual, critical need for awareness and continued research as more than 300 people a day are diagnosed with blood cancer.  It is estimated that every nine minutes someone dies from either leukemia or lymphoma.

Getting regular health care from a physician and staying informed with the latest news on prevention, screening, and treatment are important steps in reducing your risk of developing leukemia or lymphoma or achieving the best possible outcome from treatment.

Lymphoma is a cancer that results in tumors arising in lymph nodes or other lymphoid tissue. There are two main types of lymphoma: Hodgkin’s disease and non-Hodgkin’s lymphoma. Both produce similar symptoms and the type of lymphoma is determined by the microscopic evaluation of the cells containing the cancer. Treatment is given based on the grade and stage of the disease and the regions of the affected lymph nodes. There are several treatments used in curing lymphoma such as chemotherapy, radiation and herbal remedies.

Leukemia is a malignant disease (cancer) of the bone marrow and blood. It is characterized by the uncontrolled accumulation of blood cells. Leukemia is divided into four categories, each of which can be acute or chronic.  The ways in which patients are affected and how patients are treated are different for each type of leukemia. Each main type of leukemia has different subtypes. A patient’s age, general health and subtype may play a role in determining the best treatment plan.

Signs and symptoms of leukemia include:

• Weakness or tiredness
• Headache
• Abdominal or lymph node swelling
• Pain in joints
• Infections
• Abnormal bruising or bleeding
• Fever
• Weight loss
• Abnormal blood test results

Signs and symptoms of lymphoma are:

• Chest pain
• Swollen lymph nodes
• Unexplained weight loss
• Recurring fevers
• Night sweats
• Rashes
• Lower back pains
• Fatigue and lethargy
• Sore lymph nodes after drinking alcohol

Don’t assume that if you experiencing symptoms like these that you have cancer.  However, don’t do nothing either.  Whenever you feel symptoms like the above it’s best to contact your doctor as soon as possible.

If you or a family member are affected by cancer there are many resources for help.  For more information go to the American Cancer Society Website.

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Is there a link between sleep and cancer?  Cancer patients commonly suffer from a range of sleep disturbances such as insomnia, respiratory disturbance and other disorders that are linked to sleep deprivation.  Commonly, a sleep disorder may develop over time in cancer patients because of the side effects of treatment or changes to a person’s mental and physical condition that can lead to health issues such as anxiety, pain and even depression.

(photo courtesy flickr.com)

Lauri Leadley, president of Valley Sleep Center, cancer survivor, was diagnosed with non-Hodgkin’s lymphoma in 1992. Cancer patients commonly experience symptoms of tiredness during the day or the inability to sleep during the night and this is largely related to other medical issues such as changes in a person’s weight and the experience of pain during the night. “Getting quality sleep was essential to my cure,” Lauri said.  It is important to maintain healthy sleep routines so your body can rejuvenate and function.

During her battle with cancer, Lauri found comfort in certain sleep habits that helped improve the quality of her sleep during that difficult time in her life and she continues this practice even today.

8 Ways to Improve Your Sleep

1. Clear your head.  Having cancer, or any other life-changing illness creates additional worry. Try to develop a habit of writing your thoughts down as a way to release those worries before bedtime. Even if you’re not much of a writer, you can benefit from placing your worries in writing and effectively clearing them out of your head. It will make for a more restful sleep.
2. Put your body at ease by running a warm bath or shower right before bed as a way to release aches and pains.
3. Maintaining a consistent sleep and wake schedule is important because it reminds your body that it was time to sleep and it helps prevent you from falling asleep too late at night.
4. Removing electronics like my cell phones or laptops from the bedroom makes it easier to fall asleep. This allows your body to obtain more sleep hours than it normally would.
5. Allowing the use of sleep aids may help you to get to sleep during difficult nights but should not be used to mask other sleep disturbances or health conditions that may prevent you from getting a good night’s sleep.
6. Treating other medical conditions like heartburn is not only beneficial for your body but it is one less thing to keep you up at night. By paying attention to your body’s aches and pains you will be able to more properly manage them.
7. Alcohol consumption can create a soreness that is not only painful at times, but it greatly robs you of quality sleep and should be avoided near bedtime.
8. Exercising three times a week, in the morning, is a great warm-up for the day.  It makes you feel more alert and ready to face the day.  Try to avoid exercising near your bedtime though because it can make it difficult to fall asleep at night.

Sleep is a vital process, that if compromised, can be associated with serious health risks. Whether facing an illness like cancer or simply trying to maintain a healthy lifestyle, sleep is important to overall health and should be properly managed.

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With the anniversary of the events of September 11 having just passed, we were reminded of an article about dreams and how they affect one’s sleep.

The traumatic events of 9/11/01 touched many people’s lives, including their dreams, according to Ernest Hartmann, MD, a professor in the Department of Psychiatry at the Tufts University School of Medicine. He examined a series of dreams—ten before Sept. 11 and ten after—in 16 individuals in the United States who regularly record their dreams. Dr. Hartmann found that the traumatic events did have a detectable effect—specifically an increase in dream image

(photo courtesy stockvault.com)

intensity including feelings of fear and being overwhelmed.

Hartmann’s research is consistent with previous data, which found that dream image intensity is related to emotional arousal. This is just one more clue to solve the mystery of why we dream—a topic that has puzzled humans since the beginning of recorded history.

In ancient societies, dreams guided political, social and everyday decisions. Early books, including the Bible, are filled with references to divine visions during sleep. On the other hand, Greek philosophers attributed dream content to natural sources, which were precursors of modern theories of dream formation and significance.

In the 19th century, Sigmund Freud promoted one popular theory that dreams gave us access to our unconscious repressed conflicts. He called them “the royal road to a knowledge on the part of the unconscious plays in mental life.” However, another early psychoanalyst, Alfred Adler, believed that dreams reflect current lifestyle and offer solutions to contemporary problems.

“When we look at the importance of dream research we get back to the question ‘Does sleep itself have a function?’ We know today, if you sleep you have an improved waking experience. We also know that sleep allows dreaming to occur,” according to Jim Pagel, MD, director of the Sleep Disorders Center of Southern Colorado and a participating NSF Community Sleep Awareness Partner®. “If dreaming has an actual function, it really supports why we spend a third of our lives sleeping.”

While scientists still do not know much about why or how we dream, some have suggested that we typically spend more than two hours dreaming each night. Many people experience their most vivid dreams during REM sleep; less vivid dreams occur at other times of the night. Comparative research has shown that while most mammals and birds show signs of REM sleep, reptiles and other cold-blooded animals scientists still don’t know—and probably never will—if animals dream during REM sleep, as humans do.

For more information about dreams, including tips for remembering your dreams and suggestions on interpretation visit the Association for the Study of Dreams’ Web site. Information courtesy of National Sleep Foundation.

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Train to be a sleep technician

If you’re thinking of changing careers, sleep diagnostic and testing is a relatively new career path in the healthcare field with many career opportunities available.

Valley Sleep Center is hosting a bootcamp for aspiring Sleep Technologists to begin on September 27^th, 2010 in Mesa.

This program is offered for those who are interested in a career change with limited or no previous health care experience.  By working with an accredited sleep center, this program will allow those emerging into this new field registry eligibility status after 9 months of full-time on-the-job training or 18 months part-time.  Sleep technicians make between $14 and $30 an hour, depending on experience.  This program is accredited by the American Academy of Sleep Medicine.  Deadline to sign up for the training is Thursday, September 23^rd, 2010.

What: The Sleep Technologist Bootcamp

When: September 27-October 8, 2010

Where: Classroom Location

Residence Inn

941 West Grove Avenue

Mesa, Arizona

Clinical location:

4555 East Inverness, Building 3

Mesa, Arizona

For more information about tuition or to register go to:

http://www.sleep-health.com/Default.aspx?ContentPageID=21

About Valley Sleep Center

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified Sleep Medicine Specialists and they are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Lauri Leadley at 480-830-3900 or visit www.valleysleepcenter.com.

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Are you someone whose day doesn’t even – as a matter of fact, can’t even – begin without a hot cup of coffee?  Caffeine has been called the most popular drug in the world and is found naturally in more than 60 plants including the coffee bean, tea leaf, kola nut and cacao pod. Caffeine is found in all the usual places, coffee, tea, chocolate, soft drinks, medicines and cocoa and people all over the world likely consume caffeine in some form or another on a daily basis.

Because of its stimulant properties many people use caffeinated drinks to jump start their day and to help them remain alert throughout the day. The jolt given by caffeine is no replacement for sleep, but it can give us a temporary boost during the day. Caffeine makes us feel alert by increasing adrenaline production and blocking sleep-inducing chemicals in the brain.

For as much as we love caffeine, there is no nutritional need in our daily diets for it. Conversely, moderate caffeine intake doesn’t pose a health risk. Three 8 oz. cups of coffee (250 milligrams of caffeine) per day is considered a moderate amount of caffeine. Indulging in six or more 8 oz. cups of coffee per day is considered excessive caffeine intake.

Caffeine enters the bloodstream through the stomach and small intestine and can have a stimulating effect as soon as 15 minutes after it is consumed. Once in the body, caffeine will persist for several hours: it takes about six hours for one half of caffeine’s effects to be eliminated. Because of the length of time it takes for caffeine to leave your system, it’s suggested to not indulge before bedtime – or for that matter, after dinner time or you might spend hours tossing and turning when you should be snoozing!

Caffeine in moderation can:

1. Reduce fine motor coordination
2. Cause insomnia
3. Cause headaches, dizziness or nervousness
4. Increase alertness
5. Cause irritability
6. Increase your heartbeat
7. Cause anxiety
8. Cause sleep disturbances

If you suffer any of the “symptoms” mentioned you can discontinue the use of caffeine. But because caffeine causes physical dependence the sudden withdrawal of caffeine can cause withdrawal symptoms; these include fatigue, muscle pain and headaches.

If you’re looking to get through the day without the jolt of caffeine in your system, you can practice these habits to help you get better sleep, thereby helping you reduce daytime sleepiness and maintaining alertness:

• Establish a relaxing, regular bedtime routine. Your routine could include reading before bedtime, taking a warm bath or unwinding by listening to music
• Maintain a regular bed and wake schedule. Don’t deviate from your bedtime sleep schedule even on the weekends.
• Sleep in a bedroom that is conducive to sleep, one that is dark, quiet and comfortably cool.
• Make sure your mattress and pillows are comfortable
• Use your bedroom for sleep and sex, don’t turn it into an office space
• Try to eat your last meal of the day two to three hours before your regular bedtime
• Exercise regularly, but do this several hours before bedtime as well.
• Don’t smoke. In addition to being a major health risk, it also leads to poor sleep.
• Avoid alcohol and caffeine close to bedtime.

According to the 2001 Sleep in America poll, 43% of Americans are “very likely” to use caffeinated beverages to combat daytime sleepiness. Do you?

For more information contact Lauri Leadley at 480-830-3900 or visit Valley Sleep Center.

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Do you wake up, look in the mirror, and are reminded by the “bags” under your eyes that you’ve hardly slept a wink? What’s worse, now you feel that cold coming on too!

What if you could find cure-all that could prevent weight gain, prevent cancer, enhance athletic performance, ward off colds and improve your memory? Well, that “miracle” cure is… sleep! Only 30 percent of the entire population takes full advantage of this wonderful remedy. It’s been noted that nearly 60 percent of the population gets fewer than the seven to eight hours of sleep that experts say is necessary our bodies to perform at optimal levels. Worse yet, many individuals don’t even log six hours of sleep a night.

When it comes to sleep, getting enough is no different than eating a healthy diet or getting enough exercise. Everyone knows that if you eat more than 10 percent more calories a day you can add 15 pounds in a year, but did you know that sleeping 10 percent less carries with it the risk for weight gain? Women who sleep less than five hours a night are more than one third likely to gain 33 pounds over a 15 year period compared to those who get at least seven hours of sleep, according to the American Journal of Epidemiology reports.

To obtain a true good night’s sleep, your body needs to cycle through the five stages of sleep at least four times a night. The first four stages of sleep are crucial to maintaining a healthy metabolism, learning and memory. The fifth stage of sleep is REM and this cycle is important for regulating mood and enhancing memory. If you miss even two cycles in these stages your immune system becomes compromised, brain function and heart health suffer as well.

Remember, though you can have too much of a good thing! Eight hours of sleep is optimal, anything over that disrupts blood sugar levels, making type 2 diabetes a concern, according to findings in the journal Diabetes Care. Sleeping nine hours or more a night is linked to increased risks of dying to any cause, researchers at the University of California at San Diego have found.

If you’re logging less than seven hours of sleep a night you raise your likelihood of catching a cold by three times because sleep helps regulate your body’s response to fighting off infection. At the less than seven hours a night, you’re also looking at weight gain worries. Our bodies produce more of the appetite-promoting hormone ghrelin and less of the satiety-producing hormone leptin when we’re low on sleep.

We’ve all likely heard friends and family brag that they routinely get six hours of sleep a night and they’re “just fine,” right? Wrong. After a period of two weeks of getting less than six hours of sleep a night, your memory will be impaired as will your reaction times and general cognition. Researchers liken this sleep pattern to staying awake for 48 hours straight in relation to how its long term effects manifest themselves.

Sleeping less than five hours a night? Your body is now unable to regulate blood sugar levels and this could double your risk for type 2 diabetes, according to Diabetes Care. And people who sleep five or fewer hours a night are 50 percent more likely to develop high blood pressure than are those who get more than six, possibly due to their elevated levels of the stress hormone cortisol, which strain the heart, the journal Sleep reports

True, there are likely to be times when, because of outside stressors in your life, you just can’t get your usual eight hours of sleep and that is probably nothing to worry about. But, if you find lack of sleep, insomnia and daytime drowsiness to be a factor, it might be time to check with a doctor or a sleep professional to see if you have developed a sleep disorder.

For more information contact Lauri Leadley at 480-830-3900 or visit Valley Sleep Center.

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According to the National Institutes of Health, 50 to 70 million Americans are affected by chronic sleep disorders and intermittent sleep problems that can significantly diminish health, alertness and safety. Untreated sleep disorders have been linked to hypertension, heart disease, stroke, depression, diabetes and other chronic diseases. Sleep problems can take many forms and can involve too little sleep, too much sleep or inadequate quality of sleep.

The Institute of Medicine recently estimated in its report, Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem, that “hundreds of billions of dollars a year are spent on direct medical costs related to sleep disorders such as doctor visits, hospital services, prescriptions, and over-the-counter medications.” Sleep problems and lack of sleep can affect everything from personal and work productivity to behavioral and relationship problems. Sleep problems can have serious consequences. According to the National Highway Traffic Safety Administration, drowsy driving claims more than 1,500 lives and causes at least 100,000 motor vehicle crashes each year.

Compounding the problem is the fact that most people know when to seek medical help for physical discomfort such as fever or pain—but sleep problems are often overlooked or ignored. In fact, the overwhelming majority of people with sleep disorders are undiagnosed and untreated.

Should Your Sleep Be Evaluated?

To determine whether you might benefit from a sleep evaluation, ask yourself the following questions:

• Do you regularly have difficulty getting to sleep or staying asleep?
• Do people tell you that you snore?
• Has anyone ever told you that you have pauses in breathing or that you gasp for breath when you sleep?
• Are your legs “active” at night? Do you experience tingling, creeping, itching, pulling, aching or other strange feelings in your legs while sitting or lying down that cause a strong urge to move, walk or kick your legs for relief?
• Are you so tired when you wake up in the morning that you cannot function normally during the day?
• Does sleepiness and fatigue persist for more than two to three weeks?

If you answered yes to any of these questions, then a complete sleep evaluation should be considered and discussed with your physician. Before your visit, it may be helpful to track your sleep patterns and medications.

Primary Care Physicians and Sleep Specialists

Depending on your insurance plan and other factors, your primary care physician may start your evaluation by running tests for specific medical disorders that are known to affect sleep. Your physician might even be able to diagnose a sleep problem based solely on your symptoms and recommend initial treatments. At some point, you may be referred to a sleep specialist for a more extensive assessment of your sleep complaints and for more specific treatments.

If this occurs, be sure to ask your physician to refer you to a certified sleep physician. Certification requires that a physician undergo formal training and pass an examination in sleep disorders to demonstrate a higher level of expertise.

Sleep Studies

After an initial consultation with your physician or a sleep specialist, you may be referred for a sleep study. The medical term for this study is “polysomnogram,” which is a noninvasive, pain-free procedure. During a polysomnogram, a sleep technologist records multiple biological functions during sleep, such as brain wave activity, eye movement, muscle tone, heart rhythm and breathing via electrodes and monitors placed on the head, chest and legs.

At Valley Sleep Center, our rooms are designed to resemble a comfortable bedroom setting, with décor, televisions and a private bathroom to help make you feel as relaxed as possible during your sleep study.

Preparing for Your Sleep Study

A list of specific instructions is typically provided to patients before their arrival at the testing facility, but you maywant to consider asking additional questions before your test, such as:

• What is my insurance coverage?
• What should I bring to my study? (Cloths, toiletries, medications, etc…)
• Are personal comfort items such as snacks, a pillow, slippers or robe allowed?
• Does it matter if I take a nap the day of the study?
• Should I refrain from eating or drinking anything like coffee, tea or other caffeinated products?
• Should I avoid stimulants, alcohol or sedatives?
• What about prescription and non-prescription medications, dietary or herbal supplements? How long before the sleep study should these be discontinued?
• Can a relative or caregiver stay the night of the study?
• On the day of the procedure, should I remove any hair or skin products?
• May I take a shower and dress for work the morning after the study?
• What time will I be able to leave?
• Who do I follow up with regarding the results of my study?

Important Questions to Ask Before Your Sleep Study

A sleep study can be conducted in either a hospital or in an independent facility. Ask if the sleep lab or sleep center to which you have been referred is accredited by the American Academy of Sleep Medicine (AASM). This recognition denotes that the facility adheres to the highest standards of care for sleep disorder patients. A list of accredited sleep facilities is available at www.aasmnet.org.

Also, find out whether your insurance carrier requires testing in an accredited facility in order to cover the cost of the procedure. In many states, medical insurance will not reimburse the cost of sleep studies unless they are conducted at an AASM accredited facility.

Treating Sleep Problems

After the sleep study has been conducted and reviewed, several conditions may be diagnosed, and various specific treatments may be recommended. There is a wide range of methods for treating sleep problems.

• Medications may be prescribed by your physician.
• Sometimes a sleep psychologist is called upon to recommend alternative approaches that may include addressing patients’ pessimism about their sleep.
• Recommendations for improving sleep hygiene such as diet, sleep environment, bedtime rituals and other factors may be indicated.
• Positive airway pressure may be recommended nightly for those who suffer from sleep disorders such as sleep apnea or snoring.
• Some patients may be candidates for night-time oral or dental appliances to reduce snoring and apnea. The American Academy of Dental Sleep Medicine lists dental sleep medicine specialists by state.
• Establishing a relationship with a Board Certified Sleep Specialist is valuable in continuing care for patients suffering from a sleep disorder and is highly recommended for appropriate follow up care.

Sleep Problems and the Importance of After Care

Patients will often need continuing support in terms of evaluating and managing their response to various medications, treatment methods or recommended behavioral measures. Sometimes, a primary physician will prescribe the initial treatments and continue seeing the patient for follow-up treatments; whereas in other settings, after care occurs in dedicated sleep clinics.

In addition to medications and behavioral measures, some sleep disorders, such as sleep apnea (in which breathing is briefly and repeatedly interrupted during sleep), may include the use of medical equipment during sleep, such as CPAP therapy. CPAP is an air pressure system that helps hold the air passages in the nose and throat open during sleep and eliminates snoring and pauses in breathing. Proper fitting and instruction for use of CPAP equipment – whether simple nosepieces or more elaborate masks – is critical to ensure your comfort and willingness to continue with treatment.

Some treatment methods may be challenging to follow and having continuing care available from a certified sleep specialist to oversee a patient’s progress is crucial. Ask your primary care physician or sleep doctor if continuing after care will be offered at the referred sleep clinic.

You Are Not Alone

According to recent polls conducted by the National Sleep Foundation, nearly 7 out of 10 Americans say they experience frequent sleep problems. However, when proper diagnosis and treatment of sleep disorders occurs, the feeling of sleepiness declines, memory improves and safety risks decrease dramatically. In fact, sleep disorder specialists help an estimated 85 to 90% of their patients get better sleep. With the wealth of treatment options now available, a good night’s sleep is within reach.

(Information courtesy of National Sleep Foundation.)

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for their patients. Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.

For more information contact Lauri Leadley at 480-830-3900.

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Having sad days is normal but having persistent feelings of hopelessness, sadness, anxiety or disinterest in usual activities could be a symptom of depression, an illness that affects close to 20 million Americans. Depression is not something that will go away or that can be cured by a good night’s sleep; it is a serious disorder that affects all aspects of a person’s life – including sleep.

The connection between sleep and depressive illnesses is a complex one; depression may cause sleep problems and sleep problems may cause or contribute to depressive disorders. Symptoms of depression occur before the onset of sleep problems for some people, but in others sleep problems appear first.

While insomnia is common among depressed patients, evidence shows people with insomnia run a risk ten times stronger for developing depression compared with those who sleep well. Depressed individuals may suffer from a range of insomnia symptoms, including difficulty falling asleep, difficulty staying asleep, unrefreshing sleep, and daytime sleepiness. However, research suggests that the risk of developing depression is highest among people who experience trouble falling asleep and staying asleep.

Obstructive sleep apnea (OSA) is also linked with depression. OSA is the most common form of sleep disordered breathing. The good news is that treating OSA with continuous positive airway pressure (CPAP) may improve depression; a 2007 study of OSA patients who used CPAP for one year showed that improvements in symptoms of depression were significant and lasting.

Because symptoms of depression overlap with symptoms of sleep disorders, there is a risk of misdiagnosis. For example, depressed mood can be a sign of insomnia, OSA or narcolepsy. Restless legs syndrome (RLS), a neurological condition that causes discomfort in the legs and sleep problems, is also associated with depression. According to the Restless Legs Syndrome Foundation, approximately 40% of people with RLS complain of symptoms that would indicate depression if assessed without consideration of a sleep disorder.

Many children and adolescents with depression suffer from sleep problems such as insomnia or hypersomnia (excessive sleepiness) or both. According to recent research, children with depression who suffer from both insomnia and hypersomnia are more likely to have severe and longer-lasting depression. They are also more likely to suffer from weight loss, impaired movement, and anhedonia (an inability to feel pleasure).

Depression affects all types of people from all over the world, but certain people are more likely than others to develop depression, including women and older adults. Among older adults, higher rates of depression and sleep problems may be explained in part by higher rates of physical illness. Among women, motherhood and hormonal changes throughout the life cycle (menstruation, menopause) may contribute to higher rates of depression. Among women and older adults, higher rates of depression may also be explained by higher rates of insomnia in these groups.

Treatment for depression may be complicated by sleep disorders. For example, patients with both OSA and depression should avoid sedating antidepressant medications due to their potential to suppress breathing and worsen OSA. Before beginning therapy for depression, talk to your physician about any sleep symptoms you are experiencing. In some cases, effectively treating the sleep problem may be enough to alleviate the symptoms of depression.

Some individuals show significant improvements in depression symptoms following a night of partial or complete sleep deprivation, leading physicians to consider using sleep deprivation as an intervention. However, such improvements are unreliable and are reversed after a night of normal sleep, making sleep deprivation an impractical therapeutic choice for depression. Moreover, sleep deprivation carries the potential for serious side effects such as extreme sleepiness, cognitive impairment and an increased risk of injury or traffic accidents.

In preparation for a visit to a health professional for depression evaluation and treatment, it is helpful to keep track of your mood and to use a sleep diary for a period of two weeks. Sharing this information with your therapist will help guide treatment and the correct diagnosis.

Addressing sleep symptoms are of critical importance to recovery from depression. Be sure to discuss any sleep problems that persist as mood improves. Such problems may signal the presence of an underlying sleep disorder.

Depression can be stressful and exhausting. It can also make you feel helpless and hopeless. In addition to treatment with a medical or mental health professional, here are some tips for helping you cope with depression on a daily basis:

• Keep a regular sleep/wake schedule
• Get into bright light soon after waking in the morning
• Get some form of exercise every day
• Avoid afternoon naps if you have nighttime insomnia
• Limit caffeine and alcohol

As with any medical condition, you should consult with either your medical doctor or a sleep professional.

For more information on sleep disorders and help with apnea and other issues, contact http://www.valleysleepcenter.com or call Lauri Leadley at (480) 830-3900.

Information courtesy of the National Sleep Foundation.

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Our modern never-take-a-break world certainly allows us to get more done during the course of a day but at what price? So many times we find it hard to get to sleep once our work day is over and that lack of sleep can have unhealthy effects on our overall health. It’s true our body’s natural rhythms can adapt to whatever lifestyle we introduce but this isn’t done without consequence.

(photo courtesy flickr.com)

Getting your body’s clock on a regular schedule could play an important role in reducing your risk of breast cancer because your circadian rhythms affect hormone levels and that affects your body’s other functions including the growth and suppression of tumors. Quality sleep not only protects your health it also helps you face the daily challenges and stresses of life. For workers who are on the night shift, bad bedtime habits or chronic stress disrupts your body clock, lowers your natural defenses and weakens your immune system.

A study recently undertaken by the International Agency for Research on Cancer (IARC) suggests that shift workers have a significantly higher rate of cancer. However, a more extensive study, undertaken by Swedish researchers concludes that except for an increase in thyroid cancers in men, there is no correlation between night shift hours and cancer. While these studies offer conflicting results, they only looked at sleep patterns. Dr. Margaret Lewin, medical director of Cinergy Health explained, “Increased breast cancer rates could be related to the fact that night shift workers in general drink more alcohol, or that flight attendants (who work alternating shifts and seem to have a higher risk of breast cancer) are also exposed to higher amounts of cosmic radiation (another risk factor) than the general population.” Because lifestyle and environmental factors have to be taken into consideration along with sleep patterns, it has been difficult to design and carry out a study that would provide definitive answers about shift work and cancer risk.

No one can deny the importance of sleep and  research studies that have been done to show  how much is needed to lower your risk of breast cancer. Dr. Lewin wrote, “The answer to the question about how much sleep you need to prevent breast cancer remains controversial.” A Finnish study found that women who consistently slept six hours or less every night had a slightly higher rate of breast cancer than those who slept seven to eight hours; and women who consistently slept nine hours or more had the lowest risk. However, a study done at Brigham and Women’s Hospital in Boston found that womens’ death rates in general increase in those sleeping more than seven hours a night. The reason for that could be a combination of factors including: time spent sleeping, and quality of sleep, which can vary with each person. Medical and psychological conditions can affect sleep quality, as can environment and lifestyle.

One important reason to try and get a good night’s sleep is because our bodies produces melatonin when you are in darkness – too much light means less melatonin and less healthy sleep. Melatonin suppresses estrogen, a hormone that fuels 80% of all breast cancers. While you’re sleeping there is less estrogen circulating and the growth of breast cancer cells slows down as well. Your body makes its own supply of melatonin, but you have to create the right setting for sleep and train your body clock for a regular sleep cycle.

 If you’ve gotten out of the habit of getting a good night’s sleep you might need to take steps to create optimal conditions for a full night sleep. Here are a few suggestions:

• Make certain your bedroom is dark. If it isn’t dark enough, consider a sleep mask and make certain your curtains block outside light.
• Develop a bedtime ritual
• Keep your bedroom cool
• If noises keep you awake, use earplugs or use a white noise machine.
• Do not sleep with your television on at night.
• Consider keeping your pets out of your bedroom as they could interfere with your sleep
• If the stress of your coming day is keeping you awake, consider writing a to-do list for the next day as that may help you calm some of the stress
• Avoid alcohol and caffeine before bedtime
• Undertake an exercise routine but make certain you do it several hours before bedtime

A good night’s sleep always makes the next day more tolerable. Even though the facts may be inconclusive as to whether lack of sleep contributes to breast cancer, the production of your body’s melatonin is necessary for good health.

For  information on sleep disorders contact http://www.valleysleepcenter.com or call Lauri Leadley at (480) 830-3900.

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Is age really just a number?  Well, not if you’re talking sleep it’s not.  A person’s age can greatly influence how they sleep at night.  To “sleep like an adult” doesn’t exactly provide the same ring as “sleeping like a baby.”  But why?  Over the course of a person’s life, the amount of time a person spends sleeping declines dramatically due changes in biology and lifestyle.

For newborns, sleep is everything; that is until they’ve reached the age of two, where they will have spent 40% of their life sleeping.  According to the National Sleep Foundation, newborns spend about 10.5 to 18 hours asleep each day, but although their eyes are tightly shut, their mind is active.  Newborns and infants spend twice as much time in the deep stages of REM where dreaming occurs – this assists in the brain’s development. Once they reach the toddler stage, their sleep becomes more stable and the amount of napping and sleep required declines.

If you’re a parent of a teen, then you’ve probably said, “Go to bed or you’ll be tired for school.” What parents don’t realize is that their teen’s biological “sleep clock” is different from their own. Nearly 50% of teens are not getting the required amount of sleep during the school week, according to The National Sleep Foundation.  A teen’s sleep time has become delayed due to the brain’s release of the hormone level melatonin, which sends the “I’m sleepy” message to the brain, causing teens to stay up later. For teens, this can be conflict because of the increase of academic and social demands. Another troubling factor is that the melatonin hormone does not turn off until later in the morning, making early wake times challenging for students. So although teenagers do not require as much sleep as before, they still are not getting the amount of sleep they need to function properly throughout their day. Parents should try to get their teens on a more routine schedule eliminating environmental interferences that regulate melatonin levels such as light to better prepare them for an earlier sleep time. 

 As adults develop more intimate relationships, start families and careers their required seven to eight hours of sleep a night may become compromised in order to “balance” other life values. Adults may have trouble sleeping due to their bed partner’s sleep problem.  It is often a bed partner who complain about their significant others’ sleep and that is what prompts them to see their physician.  Adults who commonly experience daytime sleepiness may not realize that the root of their problem is the need for treatment of a sleep disorders such as sleep apnea or snoring.  Aside from these obvious physical conditions, there may be some not so obvious contributors to a bad night’s sleep.  A person’s marital satisfaction, sleep environment such as pets or children in bed or the stress of daily responsibilities can keep a person tossing and turning.  Adults who do not sleep alone should work out a bedtime routine that considers the habits and needs of both sleepers.  Also, it is important for anyone who notices that their bed partner, friend or relative may be experiencing a sleep disorder to make them aware of it so that they may seek treatment.

Frequently, the elderly complain of difficulties in falling asleep, staying asleep and sleepiness during the day.  They may experience the desire to fall asleep at earlier bedtimes contributing to their early morning wake time; this is a common complaint among the elderly. Although less sleep time is required, they too experience sleep troubles that may have them taking naps during the day.  As people age, acute and chronic medical conditions such as arthritis, pulmonary diseases and gastrointestinal may arise that delay or disrupt sleep during the night.  In turn, certain medications recommended by a physician may have stimulating effects that create disruption in sleep. Patient’s taking diuretics may experience a frequent need to get up and use the restroom during the night. 

No matter the age, implementing good sleep habits is important for a good night’s sleep.  People who experience trouble sleeping should develop a sleep routine, eliminate environmental interferences such as light and noise, exercise and abstain from stimulants close to bedtime.  If you or someone you know may be experiencing a sleep problem, consult with your physician or make an appointment with a sleep specialist.

For more information, contact Lauri Leadley, RPSGT at (480)-830-3900.

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In a study examining the connection between insufficient sleep and blood pressure among pregnant women found that getting too little or too much sleep in early pregnancy is associated with elevated blood pressure in the third trimester. The study suggests that improving prenatal sleep hygiene may provide important health benefits.

“Both short and long sleep duration in early pregnancy were associated with increased mean third trimester systolic and diastolic blood pressure values,” principal investigator and lead author Dr. Michelle A. Williams, professor of epidemiology in the School of Public Health at the University of Washington and co-director of the Center for Perinatal Studies at Swedish Medical Center in Seattle, Washington wrote in a recent report. “If our results are confirmed by other studies, the findings may motivate increased efforts aimed at exploring lifestyle approaches, particularly improved sleep habits, to lower preeclampsia risk,” said Williams.

According to the study’s results, the mean systolic blood pressure in the third trimester was 114 mm Hg in women with a normal self-reported nightly sleep duration of nine hours in early pregnancy, 118.05 mm Hg in women who reported sleeping six hours or less per night, and 118.90 mm Hg in women with a nightly sleep duration of 10 hours or more in early pregnancy. After adjustments for age, race and pre-pregnancy body mass index, mean systolic blood pressure was 3.72 mm Hg higher in short sleepers and 4.21 mm Hg higher in long sleepers. Similar results also were found for diastolic blood pressure.

More than 1,200 healthy, pregnant women participated in the study which found an association between sleep duration and preeclampsia, a condition that involves pregnancy-induced hypertension along with excess protein in the urine. The risk of developing preeclampsia was almost 10 times higher in very short sleepers who had nightly sleep duration of less than five hours during early pregnancy. Overall, about 6.3 percent of participants were diagnosed with either preeclampsia or pregnancy-induced hypertension without proteinuria.

Williams advises pregnant women and women who are planning to become pregnant to develop healthy habits that promote sufficient sleep. The tips she suggested include:
1. Establishing a consistent sleep schedule
2. Following a relaxing bedtime routine
3. Creating a comfortable sleep environment
4. Keeping technological distractions such as the TV and computer out of the bedroom
5. Avoiding caffeine and alcohol before bedtime and giving up smoking

Take our sleep test to see if you might need to call your doctor to discuss the issue.

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for their patients. Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking and pediatric sleep problems. For information contact Lauri Leadley at 480-830-3900.

Information courtesy National Sleep Foundation.

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FOR IMMEDIATE RELEASE

PHOENIX, AZ- October 12th, 2010 – Valley Sleep Center announces the opening of their fifth sleep clinic in Chandler, Arizona.

The new clinic is located at 1120 South Dobson Road Building B, Suite 100, Chandler, AZ 85286 and is accepting new patients.  Valley Sleep Center recently opened their fourth location in Scottsdale, this past October.  They also have facilities located in Mesa and Phoenix, and Glendale.

Valley Sleep Center is one of the largest independent sleep diagnostics centers in Arizona with the facilities to diagnose and treat a variety of sleep-related issues such as insomnia, sleep walking, snoring, and more.

Patients of Valley Sleep Center have compared a night there to staying in a 5 star resort because of the comfort.  Each patient’s sleep study is performed in their own private home-like setting with each room containing a bathroom and shower complete with luxurious bedding.

“A sleep study is somewhat like spending a night in a hotel.  Patients can watch television, bring a good book or access our wireless internet to help them settle in for the night,” says Lauri.  If you’re out of your own environment it can be even more difficult to sleep,” That’s why we make our sleep centers as comfortable and as much like home as possible.”

Sleep disorders is a huge problem in America.  According to the National Sleep Foundation, about 70 million people in the United States experience sleep-associated problems and almost 40 million Americans suffer from chronic sleep disorders, and an additional 20 to 30 million are affected by intermittent sleep-related problems.

One of the most common and dangerous sleep disorders is sleep apnea which affects 1 in 15 people or 18 million Americans total.   According to WebMD.com; common symptoms of sleep apnea include:

• Waking up with a very sore and/or dry throat, loud snoring
• Occasionally waking up with a choking or gasping sensation
• Sleepiness or lack of energy during the day
• Sleepiness while driving
• Morning headaches
• Restless sleep
• Forgetfulness, mood changes, and a decreased interest in sex
• Recurrent awakenings or insomnia

Lack of sleep can be dangerous to oneself and others as well. The National Highway Traffic Safety Administration estimates that drowsiness accounts for 100,000 police-reported automobile crashes each year.

If you suspect you have a sleep disorder, contact your physician.

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

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For anyone who has slept beside a snoring partner, you know how disruptive that can be to your own sleep. Have you ever wondered, though, could it be having a long-term effect on your marriage? Because one or more partners in a marriage can be a snorer, sleep apnea, or obstructive sleep apnea, could be impacting your relationship more than you may imagine.

The Sleep Disorder Center at Rush University Medical Center undertook a study in which it studied 10 couples, in which one of the partners had been diagnosed with a sleep disorder, to see what effect apnea was having on the relationship. In the study, the couples completed surveys about marriage satisfaction, quality of life and sleeplessness. The couples also completed a study in the Center’s sleep lab in which their quality and quantity of sleep was measured. Initial results showed sleep apnea was causing serious issues in the marriage.

One example showed that the husband’s snoring was waking the wife out of her sleep eight times per hour. The average time she was actually asleep during the night was 73%, the average person’s sleep time is typically closer to 90%. Once the husband undertook measures to address his apnea, the wife’s sleep time rose as did her satisfaction in her marriage, the study showed.

Obstructive sleep apnea occurs when the tissue in the back of the throat collapses and blocks the airway. The breathing pause lasts at least 10 seconds and can occur 10 or more times an hour. Apnea lowers the oxygen level in the blood leaving the patient vulnerable to hypertension, stroke and other cardiovascular problems. The condition can occur in men and women of any age; however, it is most common in obese, middle-aged men. The most common signs of sleep apnea are loud snoring, choking or gasping during sleep, and fighting sleepiness during the day. In addition to continuous positive airway pressure, treatment includes losing weight, sleeping on your side instead of your back, avoiding alcohol and tobacco.

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for their patients. Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking and pediatric sleep problems. For information contact Lauri Leadley at 480-830-3900.

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It’s true that caffeine keeps you up at night and if you don’t get enough sleep you simply can’t function at your peak performance the following day. As with anything, coffee or other caffeinated drinks in moderation aren’t bad, but if you feel you’re overindulging here are seven tips to help you give up the caffeine. Whether you decide to sip caffeine free coffee substitutes or just quit cold turkey these strategies can help wean you from your dependence on coffee.

Strategy #1 – Avoid people who are sipping caffeine around you and ask for support from like-minded quitters. If you’re committed to quitting caffeine – whether tea, coffee or soda – you need to tell your friends, family and co-workers and ask them to help you in your quest. Clear your home and workspace of caffeinated products even going so far as to dispose of your favorite coffee mug, it will be a reminder of the drink you love. If you can’t bring yourself to toss your coffeepot and espresso machine, give them to a friend or tuck them in a closet where you won’t have to see them daily. You can also find online support at www.CaffeineAnonymous.org or www.CaffeineForums.com.

Strategy #2 – Remember, it’s more difficult in the morning to avoid the craving for coffee. The aroma of the beverage is just as powerful as the taste itself. Also, if you’ve developed a morning ritual of coffee, newspaper and surfing the internet you might need to substitute your usual caffeinated coffee for a non-caffeinated beverage or either incorporate a new routine – one that doesn’t involve coffee.

Strategy #3 – Think of the health reasons you need to give up coffee. Write down the reasons and stick them to the refrigerator or cupboard where you kept your coffee-making supplies. If you experienced heart palpitations or don’t like the way your breath smells or the discoloration of your teeth – write those words down as a reminder. If you are pregnant, think about your unborn baby. Coffee has been associated with birth defects, miscarriages, low birth weight babies and sudden infant death syndrome.  

Strategy #4 – Just as smokers use their habit to get through the day, so do coffee drinkers. It’s okay to take a break but try to find a way to more productively spend that time than sipping coffee or soda. Drink water – you should be getting eight glasses a day, don’t forget that health tip. Instead of reaching for a drink, grab a piece of fruit – incorporate a healthy habit for an unhealthy one.

Strategy #5 –  Talk yourself into remembering the reasons why you needed to quit. Was there a time you looked at your bottle of soda or cup of coffee and simply knew, “I just have to quit!” Remember that feeling. Write it down. When you feel tempted, read the reasons why you wanted to quit.

Strategy #6 – Be aware that it is very easy to make excuses and say, “I can just have one cup of coffee to calm me down, be social, etc.” If you do give in, remember you can start fresh tomorrow.

Strategy #7 –  Look at your wallet. With the money you save by skipping that morning coffee purchase or by dropping coins in the soda machine you can treat yourself to something special. Make your purchase something tangible so it will serve as a reminder of the fact that you kept a promise to yourself.

Any steps you take to eliminate caffeine from your life will have a positive improvement on your sleep health as well.

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for their patients. Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking and pediatric sleep problems. For information contact Lauri Leadley at 480-830-3900.

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Up to 60% of children with Down syndrome may have a sleep disorder according to a study performed by the University of Michigan in 2009.  The study also revealed that children aged 5-9 were more likely to exhibit inefficient sleep compared to older or younger children with Down Syndrome and that all children with Down  syndrome experienced a significant amount of disrupted sleep compared to typical children.  It is important for healthcare professionals and parents  to recognize the signs and symptoms that accompany sleep disorders among children with Down syndrome so  they can seek appropriate treatment.

Obstructive sleep apnea, is when people stop breathing or experience blocked or shallow breathing during sleep, generally due to an obstruction of the airway.  Obstructive Sleep Apnea in children with Down syndrome may be caused by a small upper airway, enlarged adenoids and tonsils, collapsing throat muscles, large tongues and other health issues. Children with Down syndrome also tend to have poor muscle tone in the upper airway that can sometimes cause their tongue to relax, blocking their airway at night. 

Often, a child with Down syndrome who also has a sleep disorder may go untreated because it may be difficult to distinguish the symptoms.  Children who have Obstructive Sleep Apnea may exhibit failure to thrive (weight loss or poor weight gain), mouth breathing, enlarged tonsils and adenoids, problems sleeping and restless sleep.  They may also exhibit excessive daytime sleepiness, daytime cognitive and behavior problems, including problems paying attention, and aggressive behavior and hyperactivity.

It’s important to diagnose and treat sleep  disorders in children to eliminate and/or manager other health issues.  Efficient sleep has been proven to be a major factor in the healthy growth of all children. 

The true diagnosis for a sleep disorder must be conducted in a sleep laboratory under the care of a sleep technologist during a procedure called a sleep study.  During a sleep study, a trained sleep technologist applies leads and electrodes to the body that will allow for monitoring of oxygen levels, heart rate, sleep staging and limb movements during the night.  Sleep studies may be conducted in a hospital or a free standing lab. Unlike the hospital, some free standing facilities, like Valley Sleep Center, provide a home-like environment with a private room and bathroom for patients.  This sometimes helps to alleviate the stress and anxiety that can occur from a clinical hospital setting. 

The treatment of a sleep disorder will vary depending on the diagnosis of the study.  Some treatments may include throat surgery in which the tonsils or adenoids are removed.  These soft tissues in the throat may be obstructing the airway during the night and will need to be removed by an ear nose and throat specialist. It is important to note, however, that this is not always the most effective form of treatment and children with Down syndrome may be at higher risk for post-surgical complications. 

Another  common and therapeutic form of treatment is with the use of CPAP also known as continuous positive airway pressure.  CPAP is the application of a mask during the night that provides an air pressure to the airway to eliminate the obstruction that causes frequent awakenings during the night.  Although very effective, CPAP may be more challenging for children with Down syndrome because of their struggles to comply with the therapy.  It can be difficult for an adult with sleep apnea to get used to using a CPAP machine.  However, children with Down syndrome may need extra help and attention from parents or caretakers to ensure they’re using the machine. Getting used to the machine does not happen overnight.   Practice and patience are keys to a restful night.

Sleep disorders can occur at any age.  Because children with Down syndrome have an increased risk of sleep abnormalities, in 2001 the American Academy of Pediatrics recommend that primary care physicians question parents about possible sleep disorders when the children are five years old and older. However, no recommendations are made for specific testing. This study recommends objective testing by polysomnography, or sleep study, in all children with Down syndrome.

For children, it’s important that parents and healthcare professionals assist in the progress of treatment, especially where CPAP may be needed.  If you think your child may be experiencing a sleep disorder consult with your pediatrician or a sleep specialist to get appropriate treatment. 

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for their patients.  Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine.  They provide diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive day time sleepiness, hypertension, sleepwalking and pediatric sleep problems. For information contact Lauri Leadley at 480-830-3900.
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Whether it’s media hype or fact, talk of bed bugs has become top news in recent weeks. When you’re getting ready to crawl under the covers, you might want to know more about this insect that likes to set up its home nestled in your sheets. Thankfully, entomologist Richard Pollack, a research associate with the Harvard School of Public Health in Boston, wrote that bed bugs are more of a nuisance than a health hazard even though they are rearing their creepy little heads in hotels, dorm rooms, hospitals and homes.

Regardless of whether the bugs are a nuisance or a health hazard, you certainly don’t want them crawling on your skin when you say good night to your family.

“The bites can cause distress, a few people have allergic reactions, and scratching can lead to secondary infection, but bed bugs are not known to transmit infectious diseases to humans,” wrote Pollack. “You don’t have to worry about who the bed bug fed on earlier. You’re not likely to contract hepatitis B or C or HIV.”
The bugs are more of a public health hazard than a home environment one. You could certainly bring them home with you if you’ve been exposed though.

Adult bed bugs are wingless oval shaped insects and about one-quarter of an inch long. Their color is nearly white after molting, then ranges from tan to burnt orange. After a blood meal, they’ll appear dark red or black and their bites can cause marks and itching.

Facts:
• Because bed bugs are flat, they are able to crawl into cracks and crevices in beds, sofas, drawers, and baseboards. They sleep during the day and come out at night to feed – on sleeping individuals.
• You can sleep through their bites but in the morning you will likely find bite marks that look like a mosquito bite.
Not all bites, though are bed bugs:
• If you think your home may be infested, search the bedroom, look in your sheets, mattress, box springs, curtains, loose wallpaper and see if you notice dark-brown or reddish spots – these are fecal spots from the bugs.
• If you find a bug, compare it with a good reference image – look on the Harvard School of Public Health website, or put it in a pill bottle or plastic bag and take it to an expert for positive identification.
• Make certain you have the insect positively identified before going to the expense of hiring a pest control officer.

If you need to call in a professional:
• Because bed bugs are elusive, the pest control person will spend a lot of time with a flashlight looking in all the nooks and crannies in which a bug could hide.
• Remember, just because they’re called bed bugs, they live in places other than beds. Your pest control professional will look at other furniture in your home, walls, curtains and baseboards.
• Treatment depends on how serious the infestation is. It could range from industrial vacuuming to using heat treatments to applying products in various places.
• The person you hire should explain what to do to prevent further infestation.
• Because bed bugs are like termites, they are difficult for an untrained individual to find and you should also expect that your pest control professional will make a return trip for a follow up inspection.
• Don’t apply insecticides to your mattress.

Bed bug history and facts
• Bed bugs have been around since ancient Greek and Roman times.
• What about the song your mother sang you? “Sleep tight and don’t let the bed bugs bite?” While no one is certain where the phrase originated, it could be because “sleep tight” goes back to the days when mattresses were supported by ropes which had to be tightened before crawling into bed.
• It’s likely that bed bugs migrated to North America in the seventeenth century and thrived until the mid-20th century when they were eradicated with pesticides.

Bottom line, if you think you might have bugs in your mattress, follow the steps above, call in the professional and soon you’ll be sleeping tight again!

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Attempting to get a teenager to a class that begins at 7 a.m. can be a herculean task at times. For parents, it’s almost impossible to get your adolescent to sleep at a “decent” hour. Researchers say that getting a teenager up at 6 a.m. disrupts certain chemical and physical changes that are taking place in your teenager’s body. These early wake times might be the reason your teenager is so sleepy throughout the day.

The Archives of Pediatrics & Adolescent Medicine published information explaining that a teenager’s biological clock is the one calling the shots about the right time for bed. During puberty, sleep time for youth extends later into the night, which the medical journal describes as “a 2-hour sleep-wake ‘phase delay.’”

Teenagers typically require between 8.5 and 9 hours of sleep a night and that would mean that with a 6 a.m. wake up call, you’d have to have them in bed and sleeping by 9 p.m. – a nearly impossible task for many parents. The biological clock of a teenager though is programmed to set the time for sleep past 10 p.m. because that’s when an adolescent starts to calm down and the body naturally gets ready for sleep. Going against nature’s clock is displayed during morning classes when teens sleep on their desks, don’t pay attention, or have a hard time remembering the lessons due to feeling tired. Chronically lacking sleep has adverse effects on a developing body; the Archives of Pediatrics & Adolescent Medicine listed several health impacts of teenagers who get little sleep, including alterations in mood, behavior, memory and attention.

As with adults, a sleepy teenager can also increase the risk of a car accident. Sleepy teens may also partake less in physical activities, have a higher risk of becoming overweight and simply a diminished enjoyment for things in life. The Stanford Sleep Clinic says that lack of sleep can contribute to depression in teenagers and lower their immune systems, making students more susceptible to illness.

School performance is another important factor that is affected. Would shifting the start times for classes help relieve sleep deprivation on a teen? It could be a solution but other research shows that changing the start time of school puts pressure on the whole community to adapt to the change. A later start time would impact school bus schedules, after school activities and parent work schedules. A later start time could also impact a teen’s ability to get an after school job. While it doesn’t appear that school districts and communities are going to embrace later start times, you can try and help your teen get more, and better, sleep.

As a parent, you have options to make your child’s bedroom more conducive to sleep by having the bedroom be free of electronics, be at a temperature that is conducive to sleeping and have the room be dark.

Make certain your teen relaxes without electronic devices 30 minutes before sleep, have them read a book, lounge in a bathtub or shower. Get your teen involved in physical activities after school because that could lead to better sleep.

Sleeping in on the weekend to let your teen “catch up” on missed sleep during the week is not a solution either. Allowing your child to sleep more than two or three hours later than their regular schedule further upsets their biological clocks.

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for their patients. Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking and pediatric sleep problems. For information contact Lauri Leadley at 480-830-3900.

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After a long, stressful day at the office or chasing the kids around, crawling under the covers sounds like the best idea ever. What if, once you crawl into bed and shut your eyes only to find yourself laying there unable to fall asleep?

 Try these four relaxation techniques:

Toe tensing. It may sound a bit odd, but by alternately tensing and then relaxing your toes you draw tension away from the rest of your body. Here’s how:

1.  Lie on your back with your eyes closed
2. Concentrate on your toes then pull all 10 toes back toward your face
3. Count to 10 slowly
4. Relax your toes for a count of 10
5. Repeat the cycle 10 times

Progressive relaxation is a technique that is most useful when you tape record yourself so that when you’re in progressive relaxation mode you only need to listen to the tap recording.

1.  With your eyes closed, lie on your back
2. Feel and concentrate on your feet. Sense their weight and then consciously relax them and feel them sinking into the bed. Progress to your ankles
3. Now concentrate on your knees. Feel their weight. Relax them and feel their weight sink into your bed
4. Feel your abdomen and chest. Concentrate on your breathing. Concentrate on making them relax.  Breathe deeply and slowly. Feel the weight of your abdomen and feel them sinking into the bed.
5. Move up to your buttocks and follow the steps from above with concentration and feeling the weight of your buttocks.
6. Now move up to your hands. Follow the steps.
7. Feel your upper arms.
8. Feel your shoulders.
9. Feel your neck.
10. Finally feel your head and skull. Sense its weight and consciously relax it and feel yourself sink into the bed, your eyes heavy from your conscious relaxation.
11. Concentrate now on your mouth and jaw, paying particular attention to your jaw muscles, unclench them. Follow the steps above to feel the weight and relaxation.
12.  Feel your eyes. Try to sense if you are forcibly closing your eyes if so, relax your eyelids and feel the tension slide off your eyes.
13. Feel your face and cheeks.
14. Finally mentally scan your body and see if you sense any tension, if so, consciously relax that place and sink into the bed.

Deep breathing is similar to progressive relaxation and it is another great way to relax your body and get everything into synchronicity.

1. Lie on your back.
2. Relax your body slowly, using the progressive relaxation technique.
3. Inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8 to 10 seconds.
4. Hold your breath for a second or two.
5. Quietly and easily relax and let the air out.
6. Wait a few seconds and repeat this cycle.
7. If you’re getting dizzy, you’re breathing too quickly, slow down.  
8. It might be helpful to imagine yourself in a peaceful situation – somewhere that relaxes you – a beach, a dark, quiet room, etc. 
9. Continue this breathing technique for as long as you like until you fall asleep.

 Guided Imagery is a technique in which you spend the time imagining yourself in a peaceful setting.

1. Begin by lying on your back with your eyes closed.
2. Visualize yourself in a favorite, peaceful place. The place may be on a beach with the waves lapping against the shore, relaxing in a hammock in your own backyard, or in a garden surrounded by birds and flowers. 
3. See and feel your surroundings, concentrate on the peaceful sounds, smell the flowers, feel the warmth of the sun and any other sensations that you find. Relax and enjoy it.
4. If you return to this place each night as you’re falling asleep it will be easier to fall asleep to this image. 
5. If visualizing  peaceful place simply doesn’t work for you, try to think of something boring, a teacher, co-worker, a movie, a book. 

 Experiment with these techniques and perhaps try a combination of one or two of them. You might want to turn on some background “white noise” the sound of a fan or even a sound machine that plays rainfall, waterfall or gentle outdoor noises. The point of the exercise is to get you to a state of relaxation so that sleep comes easily to you.

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Can you have too much of a good thing when it comes to sleep? Everyone knows you that a good night’s sleep is essential for good health so does that mean that more sleep is better? Not necessarily, because oversleeping is linked to myriad health problems ranging from headaches to heart disease to increased risk of death. Researchers note that two other factors: depression and low socio-economic status – are associated with oversleeping. Those two factors may be the reason for the observed negative health effects; the reason for this is individuals of lower socioeconomic status may not have access to health care and might have more undiagnosed illnesses, such as heart disease, which, in turn, may cause oversleeping.

The amount of sleep an individual needs varies during the course of your lifetime because of age, activity level, general lifestyle habits and overall health. As an example, during times of stress or other illness your body will crave more sleep. Even though your sleep needs vary from time to time, it’s recommended that adults should get between seven and nine hours each night.

For those who suffer from hypersomnia, oversleeping is a medical disorder. The condition causes people to suffer from extreme sleepiness throughout the day, which is not usually relieved by napping. It also causes them to sleep for unusually long periods of time at night. Many people with hypersomnia experience anxiety, low energy, and memory problems as a result of their almost constant need for sleep.

Obstructive sleep apnea, a disorder that causes people to stop breathing momentarily during sleep, can also lead to an increased need for sleep. That’s because it disrupts the normal sleep cycle.

Of course, not everyone who oversleeps has a sleep disorder. Other possible causes of oversleeping include the use of certain substances, such as alcohol and some prescription medications. Other medical conditions, including depression, can cause people to oversleep.  

Here are seven diseases that could come from getting too much sleep:

• Diabetes – Researchers found that in a study of 9,000 patients there was a link between sleep and high risk of diabetes that shows that people who slept more than nine hours a night had a 50% high risk of diabetes than those who slept seven hours or less.
• Headaches – For people susceptible to headaches, sleeping longer than normal on a weekend or vacation can lead to head pain. The reason for this could be that oversleeping affects neurotransmitters in the brain. The research also shows that people who sleep too much during the day and who ultimately disrupt their nighttime sleep suffer from more headaches.
• Obesity – A recent study shows that people who sleep nine or ten hours a night were 21% more likely to become obese over a six year period than those who slept between seven and eight hours. Obesity remained constant even when food intake and exercise were factored in.
• Depression – Insomnia is linked to depression more than oversleeping, but close to 15% of people with depression slept too much and this could worsen depression. Regular sleep habits are important to recovery from depression.
• Back pain – In the past when you suffered back pain, doctors ordered bed rest but that is no longer a practice. You might need to cut back on regular exercise but doctors now feel that maintaining a certain level of activity leads toward recovery.
• Heart disease – A study of 72,000 women, undertaken by the Nurses’ Health Study shows that women who slept nine to 11 hours per night were 38% more likely to suffer coronary disease than those who slept eight hours or less. The reason for the increase has not been identified yet.
• Death – While an extreme complication from oversleeping studies found that people who sleep nine or more hours a night have higher death rates than those who sleep fewer hours. There have been no specific reasons for this death/oversleeping relationship.

If you find yourself sleeping more than eight hours per night or falling asleep unexpectedly during the day, see a doctor or a sleep specialist for a check-up. Regardless of the reasons for your oversleeping, you should practice good sleep habits and one of the best is to keep the same bedtime and wake times on both weekdays and weekends.

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While you nod off into slumber, one out of every eight children in the United States under the age of twelve is going to bed hungry every night.  That’s why Valley Sleep Center is doing their part to help fight hunger through their annual Go to Bed Fed food drive.

The Go to Bed Fed food drive runs through November 14^th, 2010.  Donations will go directly to United Food Bank an East Valley Charity serving the Phoenix area since 1983.

People can drop off food or monetary donations at any one of Valley Sleep Center’s four Arizona locations.

Valley Sleep Center has four locations:

East Valley Center: 4555 East Inverness Building #3 • Mesa, AZ 85206 • (480) 830-3900

Biltmore Center: 4141 North 32nd Street Suite 104 • Phoenix, AZ 85018 • (480) 830-3900

Arrowhead Center: 6320 West Union Hills Drive Building B, Suite 1000 • Glendale, AZ 85308 • (480) 830-3900

North Scottsdale Center: 9767 North 91st Street Building B, Suite 104 • Scottsdale, AZ 85258 • (480) 830-3900

For more information go to www.valleysleepcenter.com or call 480-830-3900.

About United Food Bank

United Food Bank is an East Valley community-based private nonprofit that provides hunger relief/food assistance by collecting, acquiring, storing and distributing food and related commodities through a network of partner social services agencies in eastern Maricopa County, Gila and Pinal Counties and southern Apache and Navajo Counties.  For more information visit www.unitedfoodbank.org.

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep studies in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

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DROWSY DRIVING CRASHES: PREVALENT AND PREVENTABLE
National Sleep Foundation Releases Safety Guidelines
for Drowsy Driving Prevention Week®

(Phoenix, AZ) Monday, November 8, 2010, kicks off Drowsy Driving Prevention Week®, a National Sleep Foundation public awareness campaign to educate drivers about sleep safety. The AAA Foundation for Traffic Safety released a new study showing that the tragedy of drowsy driving is more pervasive than shown in previous estimates. Their study shows that drowsy driving involves about one in six deadly crashes; one in eight crashes resulting in occupant hospitalization, and one in fourteen crashes in which a vehicle was towed. These percentages are substantially higher than most previous estimates, suggesting that the contribution of drowsy driving to motor vehicle crashes, injuries, and deaths has not been fully appreciated.

“This should be a wake up call to our legislators and our elected representatives,” says Lauri Leadley President of Valley Sleep Center. “Driving while drowsy seriously affects our safety on the road. More action and education are needed to combat this problem.”

According to the Foundation’s 2009 Sleep in America poll, about one-third (28%) of Americans admitted that they have fallen asleep behind the wheel within the past year, and more than half (54%) said they have driven while drowsy. The AAA Foundation study shows that more than a quarter of surveyed adults admitted they drove despite being so tired that they had difficulty keeping their eyes open in the previous month.

“It is shocking that so many people admit that they frequently drive in an incapacitated state,” says Leadley.  “The good news is that fatigue related crashes are preventable. The bad news is that there is a knowledge and awareness gap about the danger of driving when you’re too sleepy. Many people think they can will themselves to stay awake no matter how tired they are, but science shows us that simply isn’t true.”

Sleepiness can impair drivers by causing slower reaction times, vision impairment, lapses in judgment and delays in processing information. In fact, studies show that being awake for more than 20 hours results in an impairment equal to a blood alcohol concentration of 0.08%, the legal limit in all states. It is also possible to fall into a 3-4 second microsleep without realizing it.

“Drowsy driving is a major traffic safety problem that, unfortunately, is largely unrecognized,” said AAA Foundation President and CEO Peter Kissinger. “We need to change the culture so that drivers recognize the dangers, appreciate the consequences and most importantly, stop driving while sleepy.”

Feeling sleepy? Stop driving if you exhibit these warning signs.

The following warning signs indicate that it’s time to stop driving and find a safe place to pull over and address your condition:

• Difficulty focusing, frequent blinking and/or heavy eyelids
• Difficulty keeping reveries or daydreams at bay
• Trouble keeping your head up
• Drifting from your lane, swerving, tailgating and/or hitting rumble strips
• Inability to clearly remember the last few miles driven
• Missing exits or traffic signs
• Yawning repeatedly
• Feeling restless, irritable, or aggressive.

Here’s what you can do to prevent a fall-asleep crash:

• Get a good night’s sleep before you hit the road. You’ll want to be alert for the drive, so be sure to get adequate sleep (seven to nine hours) the night before you go.
• Don’t be too rushed to arrive at your destination. Many drivers try to maximize the holiday weekend by driving at night or without stopping for breaks. It’s better to allow the time to drive alert and arrive alive.
• Use the buddy system. Just as you should not swim alone, avoid driving alone for long distances. A buddy who remains awake for the journey can take a turn behind the wheel and help identify the warning signs of fatigue.
  Take a break every 100 miles or 2 hours. Do something to refresh yourself like getting a snack, switching drivers, or going for a run.
• Take a nap—find a safe place to take a 15 to 20-minute nap, if you think you might fall asleep. Be cautious about excessive drowsiness after waking up.
• Avoid alcohol and medications that cause drowsiness as a side-effect.
• Avoid driving at times when you would normally be asleep.
• Consume caffeine. The equivalent of two cups of coffee can increase alertness for several hours.

For more information about drowsy driving, visit the National Sleep Foundation’s drowsy driving website at www.DrowsyDriving.org.

Drowsy Driving Prevention Week®
In an effort to reduce the number of fatigue-related crashes and to save lives, the National Sleep Foundation is declaring November 8-14, 2010 to be Drowsy Driving Prevention Week®. This annual campaign provides public education about the under-reported risks of driving while drowsy and countermeasures to improve safety on the road.

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

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This Veteran’s Day we are reminded of those who’ve risked their lives to protect our country. While most veterans might agree they’ve gone through sleepless nights in order to prepare and train for combat, what they may not realize is that they’re not just sacrificing their lives, but possibly the future of their health. After deployment many veterans experience sleep problems according to the U.S. Department of Veteran Affairs. The cultural thinking in the military is that sleep is for the weak. But this actually goes against what many health advocates advise about our need to get proper sleep. After the military, many veterans experience sleep problems that require medical attention.

According to data from the US Department of Veterans Affairs, the number of veterans receiving disability benefits for sleep disorders has increased to 61% in the past two years. For veterans the diagnosis and treatment of a sleep disorder is a bit more complex because of other military related conditions such as post traumatic stress disorder (PTSD).

Statistics show that veterans are four times more likely than other Americans to suffer from sleep apnea, a pause in breathing during the night, according to Max Hirshkowitz, director of the Sleep Disorder Center at the Houston Veterans Affairs Medical Center. The exact reason is unknown, however, if veterans are not getting the quality sleep their body needs during the night they will experience daytime sleepiness and even symptoms that may resemble that of depression. It is important to note depression may cause sleep problems and sleep problems may be contributing to depression according to the National Sleep Foundation. Therefore, veterans who have difficulty sleeping at night, experience tiredness during the day or show signs or symptoms of depression should see their physician for appropriate screening and treatment options.

Snoring is another common sleep disorder that veterans suffer from at an increasing rate. Snoring can be a symptom of sleep apnea. Snoring is also caused by the obstruction of tissues in the airway. The true diagnosis and treatment for snoring and other disorders like sleep apnea, insomnia and restless legs can be properly diagnosed through an overnight sleep test at a sleep facility.

Veterans who are suffering from insomnia or other sleep problems may find some relief from adopting a healthy sleep routine.

Here are some tips for veterans who are experiencing difficulty sleeping.

Hide your alarm clock. Constantly looking at the alarm clock during the night can stir thoughts of counting the hours and minutes left to sleep that create unnecessary anxiety. Furthermore the light from the clock creates background “noise” that disturbs sound sleep.
Have a pen and paper handy. By keeping a pen and notepad by your bed you can put all those worrisome thoughts to rest by writing them down.
Use the room for sleeping and sex only. The bedroom should not be used as a place to work or concentrate. Make it a place and time for relaxation.
Quit smoking.
Eliminate caffeine. Caffeine is a stimulant and will only keep you up at night when you are trying to rest your mind.
Don’t exercise right before bed. Exercise is important for good sleep but should not be done too close to bedtime. Allow a few hours before you go to bed to do your exercising.

For some, recognizing the need to change certain habits or seek medical treatment is not always easy, but it may be especially difficult for some veterans. Making an appointment with your physician or a sleep specialist can help you to recognize the need for further evaluation. If you’d like to see a sleep specialist, some sleep centers like Valley Sleep Center, offer consulting appointments with a sleep physician to discuss your sleep concerns and appropriate treatment options.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

Everyone knows that different stages of your life lead to altered sleep patterns – for example, hot flashes, pregnancy pains and many others effect a woman’s sleep. There are myriad other health concerns that could be silently interfering with your sleep and you might not even be aware they are kicking keeping you awake.

Here are our tips for dealing with these stealthy sleep stealers at whatever your age: 

The 20s or 30s – Have you had your thyroid checked? New mothers typically blame sluggishness or insomnia on the demands of raising children, but the real sleep-stealer could be your thyroid as postpartum thyroiditis effects between five and 10% of women in the year following the birth of a child.

Symptoms start with mild hyperthyroidism (overactive thyroid), which can wind you up and set off insomnia. After a couple of months of this, the condition swings back to hypothyroidism, in which a lack of thyroid hormone slows your body’s functions, leaving you feeling constantly tired. If you’re too jumpy to sleep or have extreme fatigue postpartum, talk to your doctor.

 If you’re feeling blue you can be effected in a double dose when it comes to your sleep. Not only does depression cause sleep problems such as insomnia, but the antidepressants prescribed to address depression have sleep-related side effects.

Donna Arand, Ph.D., clinical director of the Kettering Sleep Disorders Center in Dayton, Ohio, and an American Academy of Sleep Medicine spokeswoman, recommends a two-fold treatment for insomnia with depression: cognitive behavioral therapy, a therapeutic approach which can be used specifically to target insomnia and bad sleep habits, plus talk therapy aimed at alleviating depression, adding or adjusting medication as appropriate.  

The 40s – Do you find yourself waking up in the night to go to the bathroom a lot lately? It might not be a sign of aging – it could be a urinary tract infection (UTI) “Decreasing estrogen levels in the mid-40s leads to a thinning of the lining of the vagina and bladder, which makes perimenopausal women more prone to infection,” says Dr. Laura Corio, author of “The Change Before The Change.”

Talk to your doc if you notice a change in your bathroom habits.

The ability to fall into a deep, restorative sleep (called delta or slow-wave sleep) decreases in your late 40s, making nighttime awakenings more frequent.

Getting exercise can help because your muscles and tissues are repaired during slow-wave sleep. When you give your body more repair work to do because of increased physical exertion, it responds by stepping up the amount of slow-wave sleep you’ll get.

The type of exercise that’s best for triggering slow-wave sleep isn’t clear, but aim for 30 minutes of moderate aerobic activity on most days, suggests Wilfred R. Pigeon, Ph.D., director of the Sleep and Neurophysiology Research Lab at the University of Rochester Medical Center.

The 50s+ — As you age, it’s likely you’ll be taking medicines for high blood pressure or cholesterol and that can affect your sleep. Diuretics (used to treat hypertension) can necessitate nighttime visits to the bathroom. Ask your doctor if you can take your pills in the morning instead of evening.

Statins for cholesterol-control can deplete your body’s muscles of co-enzyme Q10, a natural protein required for normal functioning of muscle cells; the resulting muscle aches might make falling asleep a challenge. Ask your doctor if you might benefit from taking a co-Q10 supplement to address the aches.

At any age — If you know – or your partner tells you — you’re a heavy snorer, you should know that chronic snoring is a major sign of obstructive sleep apnea (OSA), a disorder in which breathing briefly stops periodically while you sleep, interrupting and worsening the quality of your snooze time. OSA can have some heavy consequences, such as worsening or increasing the risk of developing diabetes, hypertension, or stroke.

Being overweight is also a big risk factor for OSA (and weight gain is a common occurrence during menopause); in some cases, slimming down can actually cure the disorder. Talk to your doctor about your sleep issues; with treatment, you could be snoozing more peacefully in no time.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

If you’re a diabetic and find that your blood sugar levels are out of control, the problem could be that you simply aren’t getting enough sleep.

According to Lynn Maarouf, RD, diabetes education director of the Stark Diabetes Center at the University of Texas, “Any time your blood sugar is really high, your kidneys try to get rid of it by urinating. So you are probably getting up and going to bathroom all night long — and not sleeping well.”

Diabetes and sleep problems often go hand in hand. Diabetes can cause sleep loss, and there’s evidence that not sleeping well can increase your risk of developing diabetes.

High blood sugar is a red flag for sleep problems among people with diabetes for another reason. People who are tired will eat more because they want to get energy from somewhere. That can mean consuming sugar or other foods that can spike blood sugar levels. Eating properly throughout the day to keep your blood sugar under control helps diabetes sleep better at night.

 In addition to diabetes affecting sleep, there is some evidence that sleep deprivation could lead to pre-diabetic state,” says Mark Mahowald, MD, director of the Minnesota Regional Sleep Disorders Center in Hennepin County.

The body’s reaction to sleep loss can resemble insulin resistance, a precursor to diabetes. Insulin’s job is to help the body use glucose for energy. In insulin resistance, cells fail to use the hormone efficiently, resulting in high blood sugar.

Diabetes occurs when the body does not produce enough insulin or the cells do not properly use the insulin. When insulin is not doing its job, high blood sugar levels build in the body to the point where they can harm the eyes, kidneys, nerves, or heart.

There have been studies that have shown that people who get less sleep tend to be heavier than those who sleep well and being overweight or obese is a risk factor for developing diabetes.

There is also a link between diabetes and sleep apnea, a sleep disorder marked by loud snoring and pauses in breathing while you sleep. The culprit may be excess weight, which can cause fat deposits around the upper airway that obstruct breathing. So being overweight or obese is a risk factor for sleep apnea as well as diabetes.

If you have diabetes, are overweight, and snore, you need to tell your doctor because you may need to have a sleep study.

Sleep apnea can prevent a person from getting a good night sleep, which can worsen diabetes or perhaps increase the risk of developing diabetes. In sleep studies, you are monitored while you sleep for sleep disorders such sleep apnea.

There are many effective treatments for sleep apnea. These include lifestyle changes such as weight loss for mild cases and devices to open up blocked airways for more prominant cases.

People with diabetes have to be very careful about sleep because anything that throws off their routine can make them feel a lack of energy and fatigue and the more fatigued they feel, the more their motor is running, and the more likely they are to develop insulin deficiencies.

There truly is no magic number on how much sleep a person needs. While getting 7.5 hours per night is optimal, your personal sleep requirement is genetically determined and varies.

Want a simple test to tell if you’re sleep deprived? If you use an alarm clock, you are. If you were getting adequate sleep, your brain would awaken you before the alarm goes off.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

We’ve either all heard the story that you eat turkey and then you fall asleep, right? It was even spoofed on a Seinfeld episode when Jerry met a woman who had a collection of never-before-opened classic toys that he wanted to play with. He and his friends fed her copious amounts of turkey, she fell asleep and they broke open the Easy Bake Oven, GI Joe action figure and a classic gumball machine.

Is it really true though, that turkey makes you fall asleep? Or is it just all of the other good foods that accompany the meal that contribute to your sleepy feeling after you’ve cleaned your plate? Many people do believe that consuming turkey can make you sleepy, since turkey meat contains high levels of an amino acid known as tryptophan – a precursor for the production of the neurotransmitter serotonin, which has a calming, sleep-inducing effect on the brain.

Until the 1990s, tryptophan supplements were used as a popular sleeping aid until they were banned by the FDA after a batch of contaminated product was associated with many cases of a rare and potentially fatal condition.

But the fact that the turkey is responsible for the Thanksgiving evening slump is a myth. For tryptophan to have a sedative effect, it must be taken on an empty stomach. After you’ve ingested a “modest” Thanksgiving meal of turkey, stuffing, vegetables, sweet potatoes, gravy, rolls, cranberry sauce, and pumpkin pie with whipped cream, you aren’t going to experience any sedative effects of tryptophan in the turkey. Keep in mind that turkey isn’t the only food rich in tryptophan; pork, chicken, and cheese also contain tryptophan, yet these foods have never been associated with unusual or increased sleepiness after consumption.

So what makes you sleepy and lethargic after the Thanksgiving meal? It could simply be that you’ve consumed a larger than normal quantity of food accompanied by a high-carbohydrate feast containing sweets, potatoes, and bread. Alcohol consumption, which typically comes along with the Thanksgiving meal can also add to the sedative effect, especially for those who don’t typically imbibe.

Okay, so it looks like turkey is off the hook on making you fall asleep, right? Could be, but keep this in mind – the average Thanksgiving meal tops out at 3,000 calories! In addition to the turkey, you’re likely eating mashed potatoes, bread, corn-on-the-cob, yams, alcohol, and of course, pumpkin pie. While these foods are certainly delicious, they are also full of carbohydrates and fat and it takes a lot of energy for your body to digest fat. The combination of the large meal and the approximately 200 grams of fat require the body to reroute a large portion of its energy and blood flow to the digestive system where it will spend the next several hours breaking down the meal. All of this work being expended by your body is enough to make anyone sleep. Combine that with the fact that the other amino acids which generally counteract the effects of tryptophan are also leaving the blood to aid in digestion you have the perfect recipe for lethargy.

But go ahead and indulge. It happens one day a year and if you need to nap afterward, find a corner and curl up to relax… until the dessert course is served!

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for their patients. Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking and pediatric sleep problems. For information contact Lauri Leadley at 480-830-3900.

FOR IMMEDIATE RELEASE

Sleep Expert Explains Why Turkey is Not the Reason You Are too Tired to Wash the Dishes.

PHOENIX, AZ- November 15^th, 2010. If you immediately want to take a nap right after Thanksgiving dinner, don’t blame the turkey says sleep expert Lauri Leadley of Valley Sleep Center.

Turkey contains a natural sedative called tryptophan which has been blamed for years for our sudden lethargy right after Thanksgiving dinner, but the fact is; it’s probably not the turkey that’s making you tired.

“It’s not very likely that we get tired after eating turkey because tryptophan doesn’t act on the brain unless you eat it on an empty stomach,” says Leadley.  “Very few of us sit down to the Thanksgiving table with a truly empty stomach.”

Instead, the tiredness is more likely caused by overeating many foods – not just turkey, as well as eating a meal that is high in carbohydrates and fat.   The average Thanksgiving meal has over 3,000 calories and 229 grams of fat.  As your body works to digest this massive amount of food, blood is pulled away from your brain, thus causing you to become tired.

Tiredness may also be caused as a natural function of our biological clocks.      We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM. It is this natural dip in alertness that is primarily responsible for the feeling tired after a mid afternoon meal.

What can you do to prevent that post Thanksgiving meal lethargy?

• Get a good night’s sleep the night before and engage in some exercise early in the morning if you can.
• Don’t use the holidays as an excuse to overeat, but rather to enjoy friends and family.
• Eat a meal that is low in carbohydrates and fat, focusing on energy giving fruits and vegetables and lean protein.

And lastly, if you still feel like you need a nap, go ahead and take one and enjoy it; after all, Thanksgiving only comes once a year.
About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

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The center collected over 300 pounds to donate to United Food Bank

PHOENIX, AZ- November 24, 2010. While you nod off into slumber, one out of every eight children in the United States under the age of 12 is going to bed hungry every night. That’s why Valley Sleep Center initiated the Go to Bed Fed food drive.

On November 14th, the sleep center donated over 300 pounds of non-perishable food items for the United Food Bank. During the first two weeks of November, Valley Sleep Center’s staff, the public and patients all took part in donating for the cause to fight childhood hunger.

Lauri Leadley, president and owner of Valley Sleep Center said. “A growling tummy can definitely keep you up at night. If we can help one more child go to bed fed through a simple food drive, we’ll do it.”

About the United Food Bank:

United Food Bank is an East Valley community-based private nonprofit that provides hunger relief/food assistance by collecting, acquiring, storing and distributing food and related commodities through a network of partner social service agencies in eastern Maricopa County, Gila and Pinal Counties and southern Apache and Navajo Counties. For more information visit www.unitedfoodbank.org.

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep studies in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients. Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems. They accept most insurance plans as well as Medicare. For more information contact Lauri Leadley at (480) 830-3900; http://www.valleysleepcenter.com

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More than 50 percent of middle aged and older adults complain of chronic insomnia symptoms and it’s been found that these adults may gain relief from their insomnia by participating in aerobic exercise. A study, completed by the Feinberg School of Medicine at Northwestern University, is the first to examine the effects of aerobics on middle aged and older adults who have received a diagnosis of insomnia. The exercise trial resulted in the most marked improvement in patients who reported the overall quality of their sleep, including duration.

Dr. Phyllis Zee, director of Sleep Disorders at Northwestern Memorial hospital wrote, “This is relevant to a huge portion of the population because insomnia increases with age.” Around middle age, your sleep patterns change dramatically so it’s essential for individuals who find ways to address these changes so they get quality sleep. The result of the aerobic exercise study has shown promising results as a simple strategy to help people sleep better.

The study included 23 sedentary adults, primarily women, 55 and older who had difficulty falling sleep and/or staying asleep and suffered impaired daytime functioning. Women have the highest prevalence of insomnia. After a conditioning period, the aerobic physical activity group exercised for two 20-minute sessions four times per week or one 30-to-40-minute session four times per week, both for 16 weeks. Participants worked at 75 percent of their maximum heart rate on at least two activities including walking or using a stationary bicycle or treadmill.

The aerobic exercise program helped improve the participants’ self-reported sleep quality, elevating them from a diagnosis of poor sleeper to good sleeper. They also reported fewer depressive symptoms, more vitality and less daytime sleepiness. “By improving a person’s sleep, you can improve their physical and mental health,” Zee said. “Sleep is a barometer of health, like someone’s temperature. It should be the fifth vital sign. If a person says he or she isn’t sleeping well, we know they are more likely to be in poor health with problems managing their hypertension or diabetes.”

Information courtesy National Sleep Foundation.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients. Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems. They accept most insurance plans as well as Medicare. For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

While you should strive every day to get a good night’s sleep, during November it comes to the forefront during National Sleep Comfort Month. In order to function at your highest level, you need to get sufficient sleep on a regular basis. If you find that you’re always trying to “catch up” on your sleep and find yourself yearning for a good night’s sleep, you need to look for ways to get a better night’s sleep.

Here are our top tips on how to get a good night’s sleep:

1.  Your quality of sleep can be affected by the temperature and light in your bedroom. Make certain you find a temperature that is comfortable to you for sleeping. Also, keep light and noise to a minimum – you’ll sleep better in a dark, quiet room. If absolute quiet doesn’t work for you, try to run a sound machine or a fan for white noise.
2. A major component to a good night’s sleep is having a mattress and pillow that offer support and comfort. There are many mattresses that are specifically designed to address the degrees of firmness that helps you sleep best. The same is true for pillows – shop around until you find a size and firmness of pillow that allows you to fall – and stay – asleep.
3. Take a couple of days during November and try let your body clock reset itself. Try this. Go to bed at a reasonable hour but don’t set your alarm clock. Allow yourself to wake up naturally. You will need to do this for a couple of days in a row to let you see how much sleep you require. Once you’ve figured that out you can make the changes necessary to your sleep patterns so that you attain your sleep goals.
4. In order to sleep well, you need to get exercise during the day. Make time for daily activity, whether it’s walking, running or bike riding, not only will daily activity make you healthier but it will lead to a better night’s sleep.
5. Implement a pre-bedtime ritual. Whether you want to curl up with a book, soak in the tub, enjoy a cup of tea or listen to soothing music, find a routine that works for you and lets your body know that this is the time of day to start winding down.

 While having a good bedtime routine and getting a good night’s sleep is a year-round endeavor, we like to bring it to the forefront during November. If after trying these exercises you find you still cannot sleep, you might be suffering a sleep disorder. You can take our sleep test or talk to your doctor.

Since 2002, Valley Sleep Center has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for their patients. Their physicians are Board Certified Sleep Medicine Specialists and are accredited by the American Academy of Sleep Medicine. They provide diagnostic testing for a multitude of sleep-related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking and pediatric sleep problems. For information contact Lauri Leadley at 480-830-3900.

Everyone knows the importance of getting a good night’s sleep – it helps you function and get through your day, whether work or school, much better. If you’re having trouble falling asleep you already know how hard it is to stay alert and concentrate on your daily tasks. In addition to making it hard to concentrate at work or school, losing sleep also puts you at higher risk of heart disease, diabetes, being obese and ADHD in children with sleep disorders.

Chances are, if you’re not sleeping well at night, you’re also relying on caffeine or other stimulants to get through the day. Sipping a cup or two of coffee first thing in the morning is fine but if you’re using it to get through the day, that will also lead to night time sleep difficulties.

We know that quitting caffeine isn’t easy and it can bring with it withdrawal symptoms that range from drowsiness, headaches, flu-like feelings, lack of concentration and irritability. If you decide to give up caffeine you should do so gradually; you could blend decaf with regular coffee and slowly increase the amount of decaf over a few weeks time. Getting a good night’s sleep isn’t just about giving up caffeine, though. There are other foods to avoid such as heavy or spicy foods before bedtime. Alcohol should also be avoided because even though it makes you drowsy, over indulging can cause a restless night’s sleep. 

Quitting the caffeine habit isn’t easy or comfortable. Many people suffer from withdrawal symptoms such as headaches, drowsiness, flu-like feelings, irritability and lack of concentration when they give up caffeine cold turkey. You can avoid those symptoms by gradually withdrawing. Try blending decaffeinated coffee with regular coffee. Increase the amount of decaf over a few weeks time.

 Here are a few foods to try to help you fall into a restful slumber:

• A light bedtime snack like a small bowl of a whole grain, low sugar cereal with non-fat milk. The tryptophan contained in dairy products promote sleep as do bananas, oats and honey.
• Try cherries. They’re rich in vitamins and contain melatonin – a substance that helps regulate sleep. Enjoying fresh or dried cherries before bedtime might help you sleep better.
• Here are other foods high in sleep-inducing amino acid tryptophan: eggs, soy products, rice, beans and hummus.
• Here are a few bedtime snacks to try out: hazelnuts and tofu, oatmeal and raisin cookie and a glass of milk, or peanut butter sandwich.
• If you’re looking for meals that will help you fall asleep, try ones that are high in carbohydrates and low-to-medium in protein as they will help you relax: scrambled eggs and cheese, seafood, pasta and cottage cheese; tuna salad sandwich; or a non spicy chili with beans.

Make certain you avoid eating excessive fats before bedtime as this will keep your body working to process the food and will lead to a restless sleep. We are also firm believers in exercise as a way to help yourself fall asleep – don’t exercise too close to bedtime, though as your heart rate will be pumping and that’s not conducive to a good night’s sleep.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

There are times you have trouble falling asleep, right? Maybe those times aren’t all that frequent but when they happen you don’t really want to resort to sleeping pills because you just aren’t sure how they will affect you the next day.

We’ve put together five natural sleep remedies you can attempt before you decide to take those pills.

1.  Controlled breathing techniques: If your mind races with thoughts and you replay the day’s activities you can be fueling your insomnia. Try to calm your mind by focusing on your breathing. This type of conscious awareness of your breathing will help you get to sleep faster. Also, by focusing your mind on your breath as it travels through your body means your thoughts are otherwise occupied, thus helping you fall asleep.
2. Natural hormone treatment: As with any type of medicine you’ll be ingesting you want to check with your doctor first but melatonin is a natural hormone that is produced by your body. Individuals take a dose of melatonin occasionally to help them sleep.
3. Turn off the lights: You probably turn off the lights before you go to bed but check to see if your room is bathed in total darkness. Sometimes even if you have a hint of ambient light it can disturb your sleep patterns – light from outside, a clock radio, light from the hallway – all of it can lead to wakefulness.
4. Meditation and yoga: Studies have shown a correlation between yoga and decreased symptoms of insomnia. Harvard Medical School researchers found that that a 30-45 minute yoga session can improve symptoms for those who suffer chronic insomnia. Meditation has a similar impact that controlled breathing does but it’s more about focusing on a calming thought or image along with controlled breathing.
5. A warm bath: If nothing else works and you find that you’re still unable to fall asleep it might be time to get out of bed and draw yourself a warm bath. A bath causes your muscles to relax and your mind will likely follow. When you’re soaking in the tub you might want to also try a little aromatherapy because essential oils can help you fall asleep and even induce a higher quality of sleep. Scents to try: floral notes of geranium and lavender, Roman chamomile and clary sage – all of which are inexpensive and available at health food stores.

Experiencing a sleepless night now and then might be normal, but if your sleepless nights go on for an extended period of time, you might want to ask your doctor if a sleep test might be right for you.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

It’s hard to sleep when you have “visions of sugar plums dancing in your head” but healthy sleep habits, while important year round, are especially important during the holiday season. You don’t want to be carting cranky children to and from holiday gatherings or having them get ill because their immune systems are run down because they haven’t been getting good, restful sleep.

 It’s not always easy to stick to tried and true bedtime routines when you’re rushing from family gathering to family gathering and if you add in the fact that you might be traveling for the holidays and having to deal with jet lag. Here are a few issues that may arise during the holidays and ways you can help your children cope:

• Later than usual bedtimes: If you’re going to parties after dinner times, it’s likely you won’t be home in time for your child to tumble into his or her own bed at their usual bedtime hours. Late nights can cause increased levels of cortisol and adrenaline and those cause a child to be more wakeful than they should be. Even if you’re getting home later than usual, try to settle your child down before you leave and spend some extra time calming them down before you tuck them in. They will likely be in high spirits but be gentle but firm when it comes to getting them to sleep.
• Planes, trains and automobiles: Many sleep problems that are caused by travel can be addressed if you plan before, during and after your trip for those sleep disturbances. If you’re traveling to a different time zone, start a few days before with adjusting your child’s sleep schedule to the time zone to which you will be traveling. If you can, plan any long trips around your child’s normal nap schedule so he or she can sleep for a large portion of the trip.
• ‘Tis the season… for stress and excitement: Holidays are so exciting with the parties, and travel and the anticipation of receiving gifts. Excitement is a form of stress that effects children and leads to sleepless nights. You can’t expect your child to adhere to his or her bedtime routine and self-soothe as they typically would. You may need to alter the bedtime routine to include additional warm bath time and/or quiet reading and relaxation before turning out the lights.
• So many good foods: It’s common to eat large, heavy means during the holidays and that could lead to belly aches and sleepless nights. If possible, allow your child to sample tiny bits of rich foods that they might not normally enjoy but offer fruits and vegetables and limit sugary drinks.

Irregular sleep schedules are the culprit when looking at holiday sleep times, but with planning and understanding you can all get through it and take time out for a good night’s sleep!

 Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

With the holiday season in full swing many of you will be spending time in airports and will likely be heading into parts of the country that are in different time zones than you’re accustomed to. So, whether you’re a seasoned traveler or an infrequent flier you will likely experience jet lag – a condition that profoundly effects your sleep and how well you get through the day.

 Studies have shown that jet lag is caused because of the imbalance in your body’s biological clock when you travel to different time zones. Our bodies naturally function on the “circadian rhythms” – a 24-hour sleep/wake cycle. When you travel to a new time zone your body’s circadian rhythms are still based on your “home” time zone even when you’re physically in a new physical location. It can take several days for our bodies to catch up.

 You can practice some easy behavioral and sleep adjustments before, during and after your arrival to minimize the effects of jet lag:

• Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.
• Upon boarding the plane, change your watch to the destination time zone.
• Choose a flight that arrives in the early evening and try to stay awake until at least 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.)

• Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as “stimulants” and prevent sleep.
• Upon arrival at a destination, avoid heavy meals  
• Avoid any heavy exercise close to bedtime.  
• Bring earplugs and blindfolds to help dampen noise and block out unwanted light while sleeping.
• Get out into sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)

 If you’re traveling with your family it’s equally as important for the children to get on a new sleep pattern so that when you arrive at your destination you’re all ready to enjoy the sights and sounds of your destination. You certainly don’t want to spend holidays with the family in a haze of grogginess and going to bed early when the festivities are just getting underway!

 Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

You almost expect your spouse to snore at some point in your life, right? But do you expect to hear sound-barrier breaking snoring coming from your child’s bedroom? Probably not. Statistics show that about 10% of children snore at some point during the night. Snoring occurs during sleep when your child is breathing and there is some blockage of air passing through the back of the mouth. The opening and closing of your child’s air passage causes a vibration of the tissues in the throat and the loudness of the snore is impacted by how much air passes through and how fast the throat tissue is vibrating.

Children, three years old or older tend to snore during the deeper stages of sleep. Primary snoring is defined as snoring that is not associated with more serious problems such as obstructive sleep apnea syndrome (OSAS), frequent arousals from sleep, or inability of the lungs to breathe in sufficient oxygen.

 About one to three percent of children not only snore, but also suffer from breathing problems during their sleep. When snoring is accompanied by gasps or pauses in breathing, the child may have OSAS. As in adults, children’s muscles relax during sleep, but they can become so relaxed that the airway is narrowed or obstructed and sufficient air cannot pass through. This interferes with breathing, causing a pause in breathing that can last only a few seconds or as long as a minute. The brain is then alerted and signals the body to make an effort to start breathing again. This effort results in the child gasping or snorting, waking up and starting to breathe again. These repeated breaks in quality sleep could cause your child to be sleepy or overtired during the day.

 The American Academy of Pediatrics recommended that children be screened for snoring and that a diagnosis be conducted to determine if a child is experiencing normal primary snoring or obstructive sleep apnea syndrome. Loud and regular nightly snoring is often abnormal in otherwise healthy children and could be a sign of a respiratory infection, a stuffy nose or allergy; other times it may be a symptom of sleep apnea.

 Contributing factors to sleep apnea may be obesity, allergies, asthma, GERD (gastroenterological reflux disorder), an abnormality in the physical structure of the face or jaw as well as medical and neurological conditions. In children, the most common physical problem associated with sleep apnea is large tonsils. Young children’s tonsils are quite large in comparison to the throat, peaking at five to seven years of age. Swollen tonsils can block the airway, making it difficult to breathe and could signify apnea. According to the National Center for Health Statistics, more than 263,000 children in the U.S. have tonsillectomies each year and sleep apnea is a major reason.

 A child suffering from sleep apnea may experience the following symptoms:

• Loud snoring on a regular basis
• Have pauses, gasps, and snorts and actually stop breathing. The snorts or gasps may waken them and disrupt their sleep.
• Be restless or sleep in abnormal positions with their head in unusual positions.
• Sweat heavily during sleep.

 The daytime effects of sleep apnea in children may manifest themselves in ways such as:

• Experiencing behavioral, school and social problems
• Being difficult to wake up
• The child suffering headaches during the day, but especially in the morning
• Your child being irritable, agitated, aggressive, and cranky
• Being so tired during the day that they fall asleep or daydream
• Speaking with a nasal voice and breathe regularly through the mouth

 If you think that your child might have any of the above symptoms, you want to speak with your doctor who may refer you to a sleep specialist and/or an overnight sleep study. This study will record the child’s sleep, brain waves, body movements, heartbeat, breathing, arousals and noises to determine a diagnosis. Sleep specialists have special training in sleep medicine and can help to determine if your child has primary snoring, sleep apnea or another problem. They can then offer you the most appropriate treatment.

Information courtesy National Sleep Foundation.

Don’t you envy those individuals who fall asleep as soon as their head touches the pillow? And sometimes doesn’t it seem as though the one who falls asleep first is usually the one who snores the loudest!

Even though sleep may not come easily for you every night, there are some routines you can undertake to help yourself fall sleep more quickly and lapse into a healthful good night’s sleep. Sleep refreshes the mind, heals the body and strengthens your immune system.

Here are our tips on how to fall asleep faster:

• Remove distractions – move the computer and television to another room. Also, don’t sleep with your cell phone on the bedside table. If it isn’t possible to move the computer to another room, turn it off, shut off the screen and drape a cloth over it.
• Work/sleep separation – even if you use your bedroom as a workspace during the day (and that is a very bad idea because your bedroom should be used for sleep and sex only) you need to clear all clutter and work-related material from the room well before bedtime. Even if your house or apartment doesn’t have a space that you can use for your home office, you need to have all work papers out of sight so they can be out of mind when it’s time for bed.
• The darker the better – your bedroom should be a haven of darkness as light interferes with the production of melatonin, the hormone that regulates your internal sleepiness. Block outdoor light, whether it’s coming in from an outside window or seeping under the bedroom door. Wear an eye mask if you can’t block the ambient light. Even the light from a clock radio can increase wakefulness and interfere with a good night’s sleep.
• Keep it quiet – we can’t stress enough that you should sleep in total darkness and complete quiet. Sleeping with a television or radio on is a distraction to your mind. Create a sense of calm and quiet by wearing ear plugs or using a white noise machine.
• Set up a routine – prepare a bedtime routine to help yourself fall asleep faster. Schedule a time to quiet your mind and unwind. Think pleasant thoughts, rid your mind of the stresses of the day. Practice meditative breathing.  Go to bed at a specific time each night – get your body into a sleep routine.
• Keep it cool – a bedroom that is cool is easier to sleep in than one that is overly warm. Set your thermostat lower at night and snuggle into warm covers.
• Shut them out – keep the pets out of the bedroom as their wakefulness will disrupt your sleep and they can also bring with them dirt and allergens that can affect your sleep. If you have a runny nose, itchy eyes or coughing you could be allergic to something in the room. Wash your blankets and sheets in hypo-allergenic soap, open a window to ventilate the room and clear the air.
• Cut down on caffeine and before bedtime snacks – Caffeinated drinks will keep you awake as will overeating before bedtime.
• Exercise helps – exercise not only keeps your heart and body healthy, but it will help you sleep at night. Make certain that you exercise several hours before bedtime.
• Address snoring issues – if you, or your partner, snore you could be suffering from sleep apnea, a disorder that causes snoring and interferes with sleep. You should check with your doctor if you find you’re snoring at night.

Suffering a night or two of sleeplessness might be natural but if you find yourself waking several times a night for a prolonged period or if you are sleepy during the day and have a hard time concentrating, it is time to talk to a sleep professional or your doctor to see if there could be underlying causes to your sleepless nights.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

Having a sleepless night here and there is likely nothing to worry about but if your sleep disturbances persist you need to determine whether there are underlying causes. Do you have these common triggers that might be contributing to your sleepless nights?

 Are these sleep stealers keeping you up at night?

 Jet lag  – heading from one coast to another and crossing time zones throws off your circadian rhythms and leads to a bad night’s sleep. It can take your body up to three days to adjust to a new time zone and different light/dark schedules.

Shift work – working days, nights and midnights like doctors, sleep technicians or other shift workers do, throws off your body’s natural sleep rhythms and makes it hard to get a restful night’s sleep. Individuals who work rotating shifts have lower levels of serotonin, a hormone and neurotransmitter in the central nervous system that helps regulate sleep
 

Chronic pain – A recent study shows that 15% of Americans suffer chronic pain and two thirds of them reported those lead to sleep problems. Back pain, headaches and join problems were the main causes of pain-related sleep loss.

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Medical illnesses – Sleep difficulties can surface along with underlying medical conditions. Lung disease or diabetes can lead to sleep problems.

 Medications – Both prescription and over-the-counter medications can lead to sleepless nights. If you find that sleep difficulties coincide with changes in your medication, ask your doctor if you can take it at a time other than bedtime.

 Stress and mental illness  –  Insomnia is a symptom and a cause of depression and anxiety. Because your brain uses the same neurotransmitters for sleep and mood, it’s often hard to know which starts first. Stressful situations or events can often be the start of insomnia that can become a long-term problem.

Snoring  — It’s estimated that 30 to 50% of all Americans snore, some without consequence, but it can be a symptom of sleep apnea which in some cases is linked to heart disease, high blood pressure, and stroke.

Changes in your hormones  – PMS, menopause, menstruation, and pregnancy are some of the primary sources of sleep problems among women. Hot flashes, tender breasts, and frequent urination all interrupt regular sleep patterns. According to the National Sleep Foundation, approximately 40% of perimenopausal women have sleep problems.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

We will be on Fox 10 Wednesday January 3rd at 11 a.m.  If anyone has experienced or been diagnosed with any of the following disorders and is willing to speak for the segment, please contact us at 480-830-3900.

PRESS RELEASE

Exploding Head Syndrome and other Strange Sleep Disorders

(Phoenix, Arizona) More than 70 million people in the U.S. have a sleep disorder and yet most of those who have one are completely unaware of it.

The International Classification of Sleep Disorders, Second Edition documents 81 official sleep disorders. While some of these are very common, most of them are found in only a small portion of people. Here are seven of the strangest sleep disorders documented.

1.         Exploding Head Syndrome

Exploding head syndrome is most common in older people, though it has been reported in children under age 10. Sufferers say that it seems like a bomb has gone off in their head.  Some people think that they are having a stroke.  The event is normally painless and harmless.

2. Sleep Related Eating Disorder

A sleep related eating disorder is a series of repeated episodes of compulsive binge eating and drinking after waking up in the night.   People who suffer from this disorder may not remember the episode after they wake up, but only discover it after seeing some sort of evidence.  One person said she woke up and saw ketchup all over her hands and face.  Foods that are high in calories tend to be eaten the most. It is common to eat or drink thick and sugary foods such as peanut butter or syrup.

3.        Sleeping Beauty Syndrome

This rare disorder forces someone to sleep up to 20 hours a day for weeks on end. Seventy percent of those afflicted are adolescent males. The episodes can come on quickly and are often associated with excessive eating, wild sexual urges, hallucinations, disorientation and even flu-like symptoms. The disorder may be related to a malfunction of parts of the brain that govern appetite and sleep. Once you have the disorder, you could be in for a long ride. The symptoms can take a decade or more to fully recede.
4.        Fatal Familial Insomnia

Fatal familial insomnia is an extremely rare and deadly genetic brain disease. Sleeping becomes difficult at its onset. The symptoms rapidly worsen, resulting in dementia and loss of energy.  Eventually the victim will fall into a coma and die.

5.        Sleep Starts

If you have ever experienced a strong jerking sensation just before you fall asleep you may be experiencing a sleep start.  Sleep starts are a very common part of the falling asleep process and are reported to occur in 60% to 70% of people of all ages.

Sleep starts most often occur in the arms and legs and may not wake you up.  You also may experience a falling sensation.  They are generally harmless.

6. REM Sleep Behavior Disorder

People with REM Sleep Behavior disorder will act out their dreams in their sleep.  For example, a man might dream that he is playing football and leap out of bed to catch a pass.   These dreams can be very active and can often become violent.  The actions may include shouting, swearing, flailing, punching, kicking, leaping, jumping.

If you are experiencing symptoms described in any of these disorders, it could mean that there is something going on with your body that you are not aware of.  Make sure that you discuss your symptoms with your physician.
About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep studies in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

Source:  American Academy of Sleep Medicine

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Every night it’s the same, you try to get to sleep earlier and get more ZZzzs but somehow it never works out like you hope it will. Have you looked at your diet? Noshing on the right foods in the hours before bedtime might just help you get the shut eye you crave and it could even improve the quality of the sleep that you get. Make sure you stop eating about two hours before bedtime because a stomach that’s busy digesting food will be too busy to let you get a good night’s sleep.

• Sip a cup of tea – decaf only. Chamomile tea has long been thought to be a sleep aid. Green tea, which contains theanine, helps promote sleep, again, just make sure your tea is of the decaf variety.
• A handful of almonds are a sleep inducing winner. Almonds contain magnesium and that promotes not only sleep but helps relax your muscles, they also have the added benefit of supplying proteins which help stabilize your blood sugar level and promote sleep by switching your body from the adrenaline producing cycle to a rest-digest mode. Have a tablespoon of almond butter or a handful of almonds.
• Try a Japanese favorite — Miso Soup. This broth-based soup contains amino acid and that may boost the production of melatonin a natural hormone that helps induce sleep.
• Peel a banana. Bananas pack a punch of magnesium and potassium and those pack a punch that help relax overstressed muscles. Bananas also contain tryptophan, the same sleep-inducing ingredient found in turkey, and that also helps calm your brain. For something new, blend a banana with a cup of milk for a bedtime smoothie treat.
• Not for breakfast any more – oatmeal and cereal. Enjoy a bowl of warm oatmeal before bedtime as a way to add quality to your sleep. Oatmeal is soft, warm and soothing, it’s also rich in magnesium, calcium and potassium – all beneficial for sleep. If oatmeal isn’t for you, why not have a bowl of low-sugar, whole-grain cereal instead? Cereal is a complex carbohydrate and those foods increase – again – tryptophan!
• Bring on the dairy. Cheese, milk or yogurt all contain tryptophan and the notion of a glass of warm milk as being sleep inducing is a proven fact. Calcium helps reduce stress by stabilizing the nerve fibers in your brain.

Those mentioned above are only the tip of the sleep inducing food iceberg: Snacks that contain protein – like a hard boiled egg can help you fall asleep more quickly and if you’re craving a salty snack why not try lightly salted edamame (soy nuts); they contain a natural estrogen-like compound that can control nighttime hot flashes.

If you find you’re having trouble falling asleep pick a tasty treat from the list to enjoy before bedtime and you just might fall into a more restful slumber.

 Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

Making a resolution to take on an exercise and weight loss routine for the New Year is the number one resolution that people make. Did you know, though that your exercise routine can also help you get a better nights’ sleep? It’s true. Exercising not only helps you sleep at night but it helps you function better during the day. As with any program, you should check with your doctor first to see how to best develop an exercise program that will work best for you.

According to a report from the American Academy of Sleep Medicine, you can improve insomnia symptoms with regular exercise. The report also found that moderate exercise helps reduce anxiety that can sometimes keeps you awake and interfere with sleep. The results of exercise help release tension and contribute to a drop in body temperature that can make it easier to fall asleep.

Exercise doesn’t have to be a strenuous undertaking – by simply adding 20 to 30 minutes a day of moderate activity you can not only shed a few pounds but get a better nights’ sleep. Add some walking into your daily routine, after dinner pack up the family and take a brisk walk around the neighborhood. If you simply don’t have time to spend 30 minutes a day walking or exercising, get your workouts in 10-minute bursts. Any exercise is good exercise.

The optimal time for exercising is three to six hours before your regularly scheduled bedtime. You don’t want to get your heart pumping too close to bedtime as that’s not conducive to a restful night. 

To reap the maximum benefits from the sleep-exercise connection choose a cardiovascular exercise such as: brisk walking, jumping rope, kickboxing, jogging, or riding a bike. Try to get exercise at least six days a week – your heart and your sleep rhythms will thank you.

If you’ve cleared it with your doctor, try to fit some strength training into your workouts – strength training helps build muscle, increases bone density and raises metabolism (this will help you keep burning fat even when you’re not actively exercising). Try to add  some light weight lifting into your exercise program – you can start by lifting half gallon milk jugs filled with equal amounts of water if you don’t want to invest in weights.  

Yoga, even though it’s known for its relaxation benefits, also helps to relieve tension and aches and pains. You can incorporate yoga stretching throughout your day as a way to relieve stress and a slow, gentle stretching program before bedtime is a great way to work the tensions of the day from your body – and your mind.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

While your teenager may not really care that sleep is necessary for them to be able to function properly, parents know that when their teen is sleeping, their body is preparing itself to meet the demands of the coming day. Teens who get a good night’s sleep perform better in school and have more energy in general. Lack of sleep is also a concern if your teen is behind the wheel.

Here are the sleep facts that your teen should be aware of:

• It’s true that the circadian rhythms of the teenager are different than that of an adult – meaning that it’s more than natural for your teen to still be wide awake at 11 p.m. while you’re nodding off at 9. Unfortunately, if your teen has to get up early for school, he or she should be hitting the pillow at a “decent” hour in order to get the necessary 9 hours of sleep a night.
• Teens need close to 10 hours of sleep a night to be at peak performance but they rarely get eight. A study found that only 15% of teens asked got eight hours of sleep on school nights.
• A good night’s sleep can help you meet the demands and stresses of being a teenager.
• Teens who struggle to get on a regular sleep schedule during the week and who stay up later on the weekend put stresses on their body’s biological clock.
• Even teenagers can suffer from sleep disorders such as insomnia, sleep apnea, restless legs syndrome or narcolepsy.

 What happens if your teen doesn’t get enough sleep?

• Weight gain can occur if your teen doesn’t get enough sleep because being tired leads to eating too many unhealthy foods
• Being sleepy can heighten the effects of alcohol on the system and could increase your teen’s dependence on caffeine and nicotine
• Can make his or her skin more prone to breakouts as lack of sleep is a contributing factor to acne and other skin problems
• Can negatively affect your teen’s ability to concentrate and solve problems, thereby negatively impacting school grades
•  Could lead to aggressive behavior
• Illness and other health issues can arise if your teen’s body is sluggish and run down from lack of sleep.

 How to help your teen get the sleep he or she needs:

• Stress the importance of getting a good night’s sleep.
• Offer them the opportunity to nap for a bit once they get home from school. It could be the quick pick-me-up they need to keep going. Make certain naps are less than 30 minutes or it will interfere with bed time.
• Don’t let your teen fall in a habit of relying on sleep aids to fall asleep.
• Keep your teen’s bedroom a haven for sleep. Remove distractions such as the television and video games.
• Establish a regular bedtime and wake up time. The more regular the schedule, the more your teen’s body will adjust to it, making it easier for him or her to fall into productive sleep. This means keeping to the school week schedule even on the weekends.
• Don’t eat, sleep or exercise too close to bedtime as this could disrupt the sleep schedule.

It’s up to the parents to stress the importance of sleep for their teen by setting a good example. If you find your teen suffering from a possible sleep disorder, speak with your physician or a sleep specialist.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

Change your sleeping habits, change your daytime outlook! If you wake up tired and in a bad mood, chances are you aren’t getting enough restful sleep at night. With all of the stresses of the day, it’s sometimes hard to shut your mind off and relax enough to sleep, add to that aches and pains and a bedroom that might not be conducive to a good sleep, and you’re asking for a night of tossing and turning.

Check out these suggestions to see if incorporating one, or more, might help you fall asleep faster and stay asleep longer. Remember, though if your sleep problems persist and if you find you’re having a hard time staying awake during the day, snoring, or falling asleep at inappropriate times, you might want to check with your doctor or a sleep specialist to see if you need a sleep study.

1.  Although it’s tempting to sleep in on the weekends it’s always best to keep to the same bedtime routine. Staying on a schedule will help reinforce your body’s circadian rhythms and help you fall asleep more easily once bedtime rolls around.
2. Regular exercise will help you sleep at night, especially aerobic exercise – something that gets your heart pumping. You want to make certain you exercise three to six hours before bedtime to reap the benefits from it.
3. Eat light before bedtime. Consuming food too close to bedtime can cause heartburn; it’s best to avoid spicy and fatty foods. Also, drinking too much before bedtime will have you waking up for bathroom trips and that will add to your sleep disruptions.
4. Just say no to alcohol, caffeine and nicotine in the evening. These stimulants will keep you tossing and turning.
5. Make it inviting. Your bedroom should be cool, dark, quiet and be an inviting refuge from the stresses of the day. For the best night’s sleep, your bedroom should be free of computers, televisions and other distractions. If you need noise to sleep invest in a white noise machine or turn on a fan. Make certain your bed and pillow are comfortable.
6. Nix the naps. Sure, sometimes taking a nap is necessary but if you sleep too long during the day, your body won’t be craving sleep at night – when you really need it. If you must nap, limit it to 30 minutes or less.
7. Wind down with a routine. Get yourself into a bedtime routine. Choose a couple of tasks before bedtime that will signal to your body that sleep is coming. You can take a warm bath, read a book, listen to soft music, perform some relaxing yoga stretches. Find a way to ease the transition from being awake to falling asleep and eventually your body and mind will associate these triggers with falling asleep.

Once you’ve crawled beneath the sheets, and find you haven’t fallen asleep within 15 minutes, it’s best that you get up and do something relaxing and then try to go back asleep when you’re feeling more tired. Stressing over not being able to fall asleep will only make the situation worse.

 There are times in everyone’s life when sleepless nights are an issue, but if you find those nights persist, it’s time to check with a doctor or sleep specialist to see if you might be suffering from a sleep-related disorder.

Here are a few things to keep track of to see if a sleep disorder might be keeping you awake nights:

• Loud snoring punctuated by pauses in breathing
• Continual daytime sleepiness and fatigue
• Waking with headaches in the morning
• Difficulty falling asleep or staying asleep
• Falling asleep at inappropriate times
• Unrefreshing sleep
• Inability to move while falling asleep or waking up (nighttime paralysis)

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep studies in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

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It’s said that we dream every time we sleep. Both are common features of sleep but the complexity of them still baffles researchers. Even the basics of the hows and whys of dreaming remain a source of intrigue.

Some theories suggest that dreams help your brain process the information it pulled in during the course of your day while helping you retain other memories. Others believe that dreams have symbolic meanings and can be used to predict future events. Still other scientists see dreams and nightmares as random unrelated, meaningless information and as a way for the brain to release the stresses of the day or help you adapt with events in your life.

A dream is defined as a “Mental experience that occurs during sleep.” Many dreams involve a level of visual perceptions put forth by your brain while you sleep. These images, in many cases, evolve into some kind of a story, i.e. dream or nightmare.

Many times dreams involve complex emotions and thoughts. If you’ve ever woken up and had a hard time separating your conscious from the dream state, you know how involved dreams can be.

Researchers continue to search for ways to measure dreams. While there are instruments that can measure the brain waves that are active during dreaming, there are no tools that can record the dream itself. Researchers need to rely on the reports given to them by those who were involved in the dream. Like dreams, the thoughts of what happened while you were sleeping, can be fleeting and imprecise upon waking. If you are a vivid dreamer you may even have a hard time separating what “happened” in your dream to something that “happened” during your waking hours.

There are repeating themes that researchers hear from their subjects, and likely you have experienced them yourself:

• Falling
• Flying
• Appearing nude in public
• Failing an important test
• Finding or losing money

Many dreams appear to depict ordinary everyday events.

Nightmares and night terrors are dreams that take a scary turn. Some people blame nightmares on having eaten spicy food before bedtime, but that hasn’t been proven. Fear is the most common emotion involved in nightmares however, they can also be coupled with anger, embarrassment or other negative thoughts. Some people feel that if they’ve had an extremely stressful day, that the nightmares follow when they fall asleep that night.  Nightmares can also affect the sleeper following a traumatic life event. They are more prevalent in children than teenagers and women are more likely to suffer nightmares than men.

Common threads that run through nightmares are:

• Being in the midst of a major weather event – hurricane, tornado, flood
• Being in danger and being unable to move away from it
• Feeling alone or trapped

As with dreams, nightmares are disturbing because they seem so real and sometimes the memory of them lingers throughout the day.

Nightmares usually always appear during REM (rapid eye movement) sleep. Researchers have found that sleepers who suffer nightmares on a recurring, regular basis can suffer ill health effects, such as:

• Suicidal thoughts
• Depression and anxiety
• Sleep avoidance, which can lead to sleep problems
• Disturbed sleep episodes

If you find yourself suffering from restless nights plagued by dreams and nightmares, keep a dream journal as well as a log of your daytime activities and stresses. You may find a connection on your own that will speak to the reasons for your dream-plagued sleep. If you don’t, though you might want to speak with your doctor or a sleep specialist and see if there might be another, underlying reason for your sleep disturbances.

 Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

Do you think that everyone, except for you, hops out of bed bright eyed and bushy tailed? It’s not likely. The simple fact is that Americans, especially women, are tired because everyone is sleeping less than they used to.

In the past, individuals slept about 10 hours a day. People worked outside and worked in more physical jobs than we do today so their bodies demanded that amount of sleep. Today we are averaging about six hours of sleep a night, even though we need more. How can you tell if you’re falling into the category of the sleep-deprived American?

Here are a few telltale signs you’re not getting enough sleep:

• Are you having trouble concentrating?
• Do you have erratic mood swings?
• Do you feel an overwhelming need to nap during the day?

If you find that tiredness is affecting your quality of life because it’s affecting the quality of your work and your ability to interact with family and coworkers, then you’re too tired.

Does sleep really matter?

Did you know that lack of sleep can lead to serious health conditions, such as:

• Diabetes
• Heart disease
• High blood pressure
• Obesity
• Traffic accidents caused by drowsy drivers. It’s estimated that close to 100,000 accidents and 1,500 fatalities are caused by drowsy drivers annually

 Okay, so you’ve realized you have a sleep problem, what can you do about it?

• Avoid caffeine
• Get daily exercise so that you’re tired when bedtime rolls around. Just don’t exercise too close to bedtime
• If you must nap, only take a 20-minute nap
• Avoid alcohol and sleep aids
• Make your bedroom a welcoming refuge from the day and an environment that invites sleep
• Set up a bedtime routine that invites restful thoughts and an even more restful sleep

If your bed partner says that you’re snoring or if you stop breathing during the night it could be a sign of a more severe sleep problem such as sleep apnea.

Having a night or two of insomnia or tossing and turning is likely not something to worry about but if it persists, you’ll want to consider meeting with a sleep specialist or your doctor.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

On those days when people have deadlines or too many items on the to-do list they feel they can skip sleep or make it up on another day. We’re here to tell you that – along with the other items on this list – are fiction not fact.

Fiction #1: Sleep is an option not a necessity: In our always turned-on-being-connected world, it’s not easy to step away from it all. The internet, with all of its interesting web pages and 24-hour connectedness lures us away from sleep on more occasions than we should allow it to. On average, we sleep six to seven hours a night when we should be sleeping at least eight. Many of us are convinced that we can function on even less sleep than we are getting. Some people can still function and appear unaffected by pulling all-nighters while others struggle to complete our tasks after we’ve tossed and turned all night.

Be realistic, though when it comes your hectic schedule and your lack of quality sleep. Sleep is not an option, it’s a necessity. When the time comes to rest your head, make sure your bedroom is inviting and welcoming to a good night’s sleep. Even if you aren’t sleeping longer, maybe you will be sleeping better in an environment conducive to sleep. 

 Fiction #2: I can have my caffeine in the morning and still sleep at night.  
Consuming caffeine in the morning is an automatic response for many people. Caffeine is the most socially used – and socially acceptable – drug in the United States today. The effects of caffeine can last up to 12 hours and can seriously impede your ability to fall asleep and stay asleep. If you toss and turn all night long, you might want to consider cutting back on the caffeine consumption.

Fiction #3: If I can’t sleep, medication is the answer. Relying on sleeping pills to fall asleep is not the way to go. If you’re sleeping poorly, look to simple, non-medicated answers first. Is your sleep environment conducive to sleep? Have you eaten too heavy of a meal before bedtime? Did you exercise too close to bedtime? Have you napped too long during the day to allow sleep to come easily at night? Have you turned off all electronic equipment in the bedroom and darkened it sufficiently? Try these steps and add some relaxation techniques to your bedtime routine before you turn to sleeping medication.

Fiction #4: I can’t sleep because I’m getting older. It is fact that as you get older you sleep lighter and may not need to sleep as long as you did when you were younger. If, however, you toss and turn or wake up fatigued or achy on a regular basis – it’s not normal or healthy. Daytime grogginess is not normal and shouldn’t be chalked up to needing less sleep. If you constantly toss and turn and are tired during the day, you should check with your doctor and perhaps even undertake a sleep study.�

Fiction #5: My insomnia isn’t an issue. A night or two of insomnia likely isn’t an issue. If your insomnia lasts, though you should talk to your doctor as there are some psychiatric disorders, including depression, have a strong association with consistent, long-term problems falling and staying asleep. You need to have professional help if do-it-yourself sleep methods aren’t helping.

To perform at your peak, sleep is as crucial as a healthy diet and exercise. Check out Valley Sleep Center’s articles on sleep tips and ways to make your bedroom environment more conducive to sleep. If none of these techniques work, you should contact your doctor or a sleep professional.

 Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

The startling statistic today is that more than one-third of American adults are obese and childhood obesity has more than tripled in the past 30 years. Doctors know there are several factors behind obesity including: more sedentary lifestyles (lack of regular physical activity) and excessive caloric intake in addition to a person’s genes and their environment. They’ve also noted a connection between the fact that Americans are sleeping less and they have begun studying whether sleep deprivation and obesity are connected.

In the past our ancestors slept about nine to ten hours a night and we are now sleeping, on average, seven hours. Researchers found that sleeping less than six hours a night increased the likelihood of obesity. They also found a connection between obesity and going to sleep after midnight.  A study conducted in 2002 found that increases in body mass index (BMI) occurred in individuals when they habitually got less than seven hours of sleep a night.  Researchers found that overweight and obese individuals slept less hours per night than individuals who were not obese.

As children sleep less, obesity levels rise. A study in the British Medical Journal found that short sleep duration at age 30 months is a predictor of obesity in children by the time they reached seven years of age. The study leads researchers to believe that poor sleep could have a permanent impact on the hypothalamus – the part of the brain that regulates appetite and energy.

Individuals who slept less than four hours a night for a period of one week experienced impaired glucose tolerance – a precursor to diabetes – they also experienced hypertension and changes in hormones related to weight gain. Researchers found the changes were reversible once the individuals returned to their normal sleep times.

Obesity in children raises other concerns as well. The increase in obesity has been tied to increased incidence of sleep apnea in these individuals. The Center for Disease Control conducted a 20-year study of obesity-associated diseases among children aged six to 17-years-old and found that among those who had obesity related diseases, an increased incidence of 436% of sleep apnea was noted.

In adults, an estimated 18 million suffer from sleep apnea and this is often associated with those who are overweight. “As the person gains weight, especially in the trunk and neck area, the risk of sleep-disordered breathing increases due to compromised respiratory function,” say Margaret Moline, PhD, and Lauren Broch, PhD, two sleep specialists at New York Weill Cornell Medical Center.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

Have you ever experienced a night start? A night start happens right before you’re dropping off into sleep.   

People who have night starts have the feeling they’re falling and then wake suddenly; jerking – or, starting – out of sleep. Individuals who suffer this problem also experience muscle contractions – called myoclonic twitch – which pull you off the brink of sleep. This event is called hypnagogic jerks.

Doctors have yet to discover a clear cause for the occurrence of night starts but know they rarely occur once a person is fully asleep. Night starts are common but can be disturbing to the individual who’s going through them. It is a condition, though that generally requires no treatment. If the night starts are severe they can bring distress to the person suffering them as they know they’ll have to go through them before they can drift off to sleep.  

There are other conditions that mirror night starts such as: periodic limb movement, restless legs syndrome or nocturnal leg cramps. These conditions may require evaluation and treatment.

The effects of night starts are felt most often by individuals who have irregular sleep schedules (such as shift workers) or people who have been deprived of sleep for close to 24 hours. Individuals who are also trying to fight sleep deal with the night starts.

Because night starts are considered to be a short-term issue and because they don’t represent a serious medical problem they are not typically treated. As with any problem that disturbs your sleep for more than a day or two, you should talk with your physician or a sleep specialist.

 Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems. They accept most insurances as well as Medicare. For information call Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

Even if you were born an early bird or a night owl, you can adjust your sleep time to address your life’s needs. If you want to try and change your internal clock you can if you adhere to a strict sleep schedule for the long term.

We don’t have all that much control over our bodies when it comes to when we will go to sleep and when we will wake up. Research shows that your sleep preferences are hard-wired into our system.

Most of us sleep on a “normal” schedule to match workdays and school times, meaning we get up in the morning and go to sleep at night. Without that structure in place, though your internal clock must just run on a different schedule. It’s been determined that biological and psychological functions follow a 24-hour pattern – the circadian rhythm. Your circadian rhythms control everything from the cycle our body temperature operates on to wakefulness rhythms to the secretion of the hormones melatonin and cortisol (sleep-inducing hormones). Your circadian rhythms respond to environmental signals such as light and dark and also change as we age.

It’s the external stimuli such as sunlight that wakes us. Many individuals have a natural tendency toward staying awake late at night or waking early in the morning, simply based on genetics.

 Even though our bodies may be hard-wired to crave certain sleep and wake times, there is help available for those who swing to extremes of the early bird and night owl spectrum.

 If circumstances in your life dictate that you have to work against genetics and reset your internal clock, there are ways to do it. To get yourself going earlier in the morning, you need to get to bed earlier at night. If you’re not accustomed to going to sleep early, get into a habit of undertaking relaxation routines about 90 minutes before bedtime. Listen to calming music, do some stretching and relaxation exercises, enjoy a cup of warm milk or tea. If you calm your mind, sleep will naturally follow.

If morning still finds you groggy, pull on your walking shoes and get outdoors. The bright morning sunshine will stimulate your senses and the walk will get your heart pumping. Once you get to work, give your mind time to truly wake up. Schedule simple activities for the first part of the day and save the more intense projects until you’re truly alert.

If you’re a morning person but still find yourself wanting to nod off after lunch, you need to reset your internal clock to address the “post lunch dip.” This usually occurs around 2:30 p.m. In some cultures, a siesta is a built-in part of the day and allows those whose body’s simply aren’t functioning at full speed to catch a few winks. Since our culture isn’t one of those that offers midday naps, you need to get up and move around. Walk outside if possible, socialize with co-workers for a few minutes.

Frequent travelers also deal with internal clock issues when they face the stresses of jet lag. They function best when they adjust their sleep schedules – to the anticipated time zone – a couple of days in advance of traveling.

Regardless of what your work or school schedules are, you don’t want to shortchange yourself on your nighttime sleep. Your body needs a good eight hours of sleep in order to repair and refresh itself to take on the challenges that each day brings.

You and your partner are compatible in every way – well almost every way. When you’re out of the bedroom, things are great. In the bedroom, though it’s a different story. If you and your partner have different sleep styles, I can negatively affect your quality of sleep and your relationship.

Cuddling with your partner is a great way to connect at the end of a long day, but if you or your partner aren’t sleeping well, it takes a toll on the relationship as well as your quality of sleep. If you want to keep your sleeping hours as happy as your waking hours here are some relationship solutions for behind closed doors:

• Some like it hot. If you and your partner disagree on the temperature the bedroom should be, that can cause problems. To really get a good night’s sleep, your bedroom should be between 60-65 degrees. If that’s too cold for one of you add an extra blanket to your side of the bed or invest in a dual control electric blanket.
• Just for kicks. If your partner is restless in bed and kicks you in his or her sleep, this is obviously going to disrupt your sleep. Consider buying a larger mattress so you have enough room as possible.
• Just lay still. If you or your partner tosses and turns all night long, that could be a sign that your mattress is uncomfortable. If your mattress is more than five years old, it could be time to replace it.
• Too much noise. If your partner snores, not only does that keep you awake but it could mean that he or she has a serious sleep health problem. Look into alternative treatments like, nasal strips to keep your airways open or anti-snoring pillows. If that doesn’t help, you might want to think about talking with your doctor as your partner could be suffering from sleep apnea or any number of other sleep disorders. A trip to a sleep specialist might also be in order to address sleep problems.
• I need some space. If your partner is a cuddler and you only want to hug your pillow or the side of the bed, compromise. Cuddle before you fall asleep but move to your own sides after a while.
• Night owl versus early bird. If your sleep schedules don’t match, that may or may not pose a problem other than you might be disturbed when your partner comes to bed if you’ve already been in there for a while. To address this difference, it’s typically a matter of being considerate of the partner who’s still in bed.
• Sleep and sex only. Your bedroom should be used for these two purposes, exclusively. Even if your house or apartment isn’t large enough to accommodate a separate space for your laptop or work space, you need to remove all vestiges of the workday from the bedroom before you turn in. Having electronics in your bedroom keeps the brain stimulated and is not conducive to a good night’s sleep.

If you and your partner try to incorporate some of these changes to make your sleep time more productive, and still find you can’t sleep or if your partner snores a lot, you might want to consider a sleep study.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

As adults, we know we need a good night’s sleep in order to perform at our peak, but we don’t always practice what we preach. We offer these seven tips to break your bad bedtime habits to help you get a better night’s sleep.

1.  Get into a routine. It might be tempting to try and change your biological clock from night owl to early bird, especially on the weekends. Your body though, responds to routine. Think about your bedtime schedule. Do you go from one bedtime to another? For example – 10 p.m. one night, 1 a.m. on others and somewhere in between for the rest of the week? This is throwing your body clock off its rhythm so try to keep to a regular bedtime schedule seven days a week.
2. Thrillers in bed. Many people get in the habit of settling down between the sheets and curling up with a good book before bedtime. This might not be a bad idea as long as you’re not reading thrillers. Another problem with reading in bed is, that your mind has adapted to the routine of reading before bedtime and you’ll likely toss and turn until you’ve fulfilled that part of the routine. Get in a new habit of reading on a couch or chair before bedtime to get your chapters in. Reserve your bed for sleep and sex.
3. Turn off and tune out: Tell your Facebook and Twitter friends good night and turn off the computer. The glow from the computer screen stimulates the brain and keeps you awake. It’s also difficult for your mind to turn off and get into sleep mode if you’re thinking of what’s still on your to-do list. Even if you wake up in the middle of the night, don’t give into the temptation to turn on the computer and surf the ‘Net.
4. Comfort counts: No matter what else you do, a good mattress is something that really counts toward getting a good night’s sleep. A decent mattress will cost anywhere from $500 up to about $3,000. The money you spend on a mattress is money well spent and the same is true for buying high quality bedding and pillows. If you’re a back or a stomach sleeper buy a soft pillow. Side sleepers should buy firmer pillows.
5. Keep it dim: The glare that comes from your alarm clock can keep you from getting a good night’s sleep. You need to have your room as dark as possible to get a good night’s sleep. If there is an option on your clock, turn the brightness down. If you can’t do that, cover the lights from the numbers.
6. Don’t count the sheep: If you wake up, it might be tempting to stay all cozy under the blankets, but it’s not a good idea. If you’ve been lying there for more than 15 minutes, the National Sleep Foundation recommends getting up and doing a boring task – read a magazine, balance your checkbook, do some slow stretching and relaxation exercises. Soon you’ll find that your mind has calmed back down to a point where you’re tired and can go back to bed and fall asleep.
7. Slow it down. It is important to get exercise every day, just make certain you aren’t exercising too close to bedtime. If you do, your heart rate will be up and you won’t be able to fall asleep. Exercise three hours before your usual bedtime. The physical activity you undertake will also lead to a better night’s sleep.

When it comes to a good night’s sleep, try to kick these bad habits so that you can slumber in peace and get your eight hours a night.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

Have heartburn? It could be keeping you up at night. GERD (gastroesophageal reflux disease) also known as acid reflux is a chronic condition that affects five to seven percent of the population.

According to a study conducted by the National Sleep Foundation, adults who experience nighttime heartburn are more likely to report sleep problems or disorders such as insomnia, sleep apnea or daytime sleepiness than those who don’t suffer nighttime heartburn.

GERD is a backflow of acid from the stomach into the esophagus. Most people who have GERD experience an increase in the severity of symptoms (usually heartburn or coughing and choking) while lying down. If the acid backs up as far as the throat and larynx, the sleeper will wake up coughing and choking. If the acid only backs up as far as the esophagus the symptom is usually experienced as heartburn.

Most people refer to GERD as heartburn, although you can have it without heartburn. Sometimes GERD can cause serious complications including inflammation of the esophagus from stomach acid that causes bleeding or ulcers. While doctors don’t know the exact cause of GERD, they discovered these contributing factors:

• age
• alcohol use
• diet
• obesity
• pregnancy
• smoking

Certain foods have been associated with acid reflux events including:

• citrus fruits
• chocolate
• drinks with caffeine
• fatty and fried foods
• garlic and onions
• mint flavorings
• spicy foods
• tomato-based foods, like spaghetti sauce, chili, and pizza

If you find yourself unable to sleep at night because you’re suffering from acid reflux, it’s time to cut back on the foods that could be causing the problem. Anything that leads to your not getting a good night’s sleep is something that should be checked out by your doctor or a sleep professional.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

It’s the thing of comedy; a hapless person falls asleep and snores loudly enough to rattle the shutters. Everyone laughs. The sleeper wakes up and wonders what the ruckus is all about. Funny, right? It’s not if you are a person who suffers from snoring or a person who sleeps with a snoring partner.

Relationship impact

Snoring negatively impacts relationships because the individual who is being kept awake by his or her snoring partner is not getting the sleep necessary to function. The person who is snoring is not sleeping well either. It’s been found that partners that have one snorer have significantly worse relationships than couples that are non-snorers.

Physical toll

Snoring is not an innocent health issue to be ignored. It can have profound impact on some individuals and can lead to other sleep problems and even death. A study by the Journal of Sleep found that out of 12,000 snorers, there is a 34% increase in heart attacks and a 67% increase in strokes.

What can be done?

Treatments for snoring can’t be undertaken until the person who is snoring is made aware of it and looks for professional help and treatment. Usually it is a partner who makes the snorer aware of the snoring problem. Snoring, which leads to sleep apnea, is one of the most commonly diagnosed sleep disorders that leaves more than 18 million adults struggling to catch their breath at night.

 Sleep apnea is a dangerous disorder that occurs when the muscles in the back of the throat collapse, blocking the airway and causing a person to choke and gasp for air. This can happen as little as a few times a night to more than a 100 times per hour! This breathing pause can last a few seconds to even a few minutes.  People with sleep apnea often complain of its symptoms but do not recognize that they have the disorder. Sleep apnea robs people of the deeper stages of sleep required for their bodies to restore itself. They wake feeling tired every day.

Because of the disruption to our partners sleep we often feel we should make the effort to look for treatments for snoring and sleep apnea. The first step to a diagnosis of sleep apnea and to address snoring is by talking with your doctor or undergoing a sleep study. Once the sleep study is complete the sleep professional will discuss your options.

There are several ways to address snoring and sleep apnea, including:

1.  Nasal sprays – snoring could be brought about by allergies. Individuals can react to airborne allergens such as pollen, fresh cut grass, dry, musty air or pet dander. Snoring by those who suffer allergies is usually due to nasal congestion. To deal with apnea caused by allergies, a doctor can prescribe nasal sprays that can greatly reduce the effects and lead to a decrease in snoring.
2. Surgical methods – there are several types of surgeries that can be undertaken to address snoring in the most extreme cases.
3. Nasal strips and drops – Over the counter nasal strips and drops can also be used to open the nasal airways. Nasal drops reduce nasal secretions, effectively widening the nasal passages.
4. Cut back on alcohol and nicotine – Smoking is a stimulant that can cause insomnia. Alcohol relaxes the muscles in the back of the throat and can cause an individual to snore.
5. Being overweight – People who are overweight have an increased risk of sleep apnea. Losing weight can help a person sleep more soundly.
6. Another way to address sleep apnea is through the use of a CPAP device which helps open the airways and leads to a more productive night’s sleep.

Ask your partner if you are keeping him or her awake with your snoring. If you are, take steps to talk to your doctor or undergo a sleep study. Your health and your partner will thank you!

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

If you’re a parent who’s taken a flashlight to your child’s mouth (and it isn’t the first time) you might find anything from enlarged tonsils to swollen red glands. Having your child’s tonsils (tonsillectomy) or adenoids removed (adenoidectomy) is something many parents consider. .  Now ask yourself, “How’s my child sleeping at night?”

If your child has enlarged tonsils and complains of feeling tired during the day, find out if he or she has any of the following:

• Trouble breathing during the day/night
• Complains of being tired
• Seems irritable or moody during the day
• Trouble concentrating during the day
• Ear infections
• Sore throat
• Snores

You could camp out in your child’s room for a night or try placing a baby monitor in their  room so  you can hear if they snore or have pauses in breathing.  Enlarged tonsils/adenoids could be causing more than trouble during the day;  they could also be blocking your child’s airway making it difficult to breath or even get a good night’s sleep. Enlarged  tonsils could also lead to  trouble swallowing, speech problems and even mouth breathing.

The most effective way to diagnose and treat a sleeping disorder is to have your child spend the night at a sleep center. A sleep study is a non invasive procedure and usually only requires one overnight stay.  If your  child is under the age of 18, a parent or guardian  will need to stay the night with them.  This helps them to feel more relaxed, too. The results of a sleep study can tell your doctor whether  your child has a sleep disorder such as  sleep apnea or snoring.

If your child’s snoring or sleep apnea (breathing pauses) are severe enough that they disrupt your child’s sleep, your pediatrician or Ear, nose and throat doctor might want you to consider having your child’s tonsils or adenoids removed. Because if your child’s sleep is being constantly disrupted, they’re  losing the restful sleep their mind and body need to feel refreshed.

If you’re unsure whether your child’s sleep is a real concern there are some more obvious signs that you can look for in your child:

Eye Rub/Yawning:  While rubbing your eyes or yawning is often seen in a child just before bedtime or even early in the morning, it should not last all day.  If your child is constantly rubbing their eyes and telling you they’re tired,  pay close attention to their sleep behaviors to screen for a possible sleeping disorder like snoring or sleep apnea.

Learning problems: If it’s hard to keep your child alert or focused during school or other activities, the first thing you might think is that they might have a behavioral disorder like ADD or ADHD. A sleep problem is often overlooked and a diagnosis is made without ruling out that a sleep disorder even exists.  If your child is tired, moody or irritable, it might be because they are sleep deprived. Ask your doctor to look into this before handing down a diagnosis of ADD or ADHD.

Obesity:  The added weight can also contribute to added tissue fat in the neck that collapses during sleep. Keep your child at a healthy weight by implementing a proper and healthy diet along with routine exercise. Make healthy eating and exercise part of the family routine and it will be easier to implement and will be fun (and healthy) for everyone.

It is possible for your child to have a sleep disorder unrelated to their tonsils or adenoids.  Try getting them on healthy sleep routine and if they still appear tired during the day, consult your child’s pediatrician.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

Do you lie awake in bed and just can’t shut off your brain?  You’re thinking about all the things you did, have to do or should do.  Do you find yourself looking over at your bedroom clock thinking about all the hours of sleep you’re not getting? If you’re losing sleep because you’re too busy stressing, then you’re exacerbating your symptoms and that is no way to get a good night’s sleep.

Often the stress of a work deadline, a school paper or that little disagreement with a friend is hard to just stop thinking about, especially if it’s unresolved.  But these things are best left until your mind is refreshed and sharp enough to handle it. Have you ever lashed out at someone because you were too tired to think clearly?  Pay attention to your bodies need for sleep and you will be better able to tackle your issues with a clear mind.

Try establishing some new bedtime routines that help you relax, like 30 minutes of light meditation or running a warm bubble bath with lavender candles.  Implementing stress relieving habits into your bedtime routine will help lower your blood pressure, slower your heart rate and help calm your nerves.

Stop stressing, relax.

Write a To Do list: Grab a pen and paper. It’s time to get all those unsettling thoughts of what you want to accomplish out of your head and onto paper. You can revisit the list tomorrow when you’ve had enough rest to tackle them. For the more creative type, try starting a stress journal.

Clear the clutter/noise: Having clutter like unfinished papers stacks or dirty cloths lying around along with busy body items like your laptop or cellphone can stir stressing thoughts and make you prolong your sleep time.  Take control of your thoughts by tidying up your room and turning off the electronics.

Bath, don’t shower: Don’t take a shower.  Showers help wake you up.  Instead run a warm bath, light candles and relax.

Don’t lie in bed awake: There’s nothing worse than lying in bed thinking about how you’re not sleeping.   So, get up.  Do something boring like reading boring literature (or, if you’re a student, grab a textbook!) and return to bed when you’re tired and ready to sleep.

Yoga or meditation: You don’t have to be a yogi or spiritual person to practice yoga or meditation.  It can be as simple as doing a little light stretching or taking time to lye or sit in a quiet place.  This can help prepare your mind for rest by pushing out all of those worrisome thoughts and bringing you to a peaceful state so you can relax for sleep.

Think positive: In a time of stress it’s hard to come up with even one thing that’s positive.  You can remind yourself of those things by changing the way you think.  Try writing positive thinking or inspiring quotes like “positive things happen to positive people” to help uplift your downer mood.

Implementing good sleep habits like, going to bed at a decent hour (routinely) and avoiding caffeine or alcohol which may actually exacerbate your stress symptoms, should be practiced daily.  The best thing that you can do is to develop a healthy sleep routine.  Get up at a decent hour, have an active day, exercise early and avoid consuming food or doing activities like playing on your phone before bed.  If you find that your stress continues to keep you up even after practicing good habits, you should see your doctor.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com

When:  Friday March 11, 2011

Time:  1:00 p.m.- 4:00 p.m.

Where:  Chandler, Scottsdale and Glendale location

In celebration of National Sleep Awareness Week, Valley Sleep Center opens its doors to their  new locations!  Come take a tour! Talk to a sleep expert! And get your free sleep screening today!

This is a free service, open to the public.   If you’re having sleep troubles or just plain curious what a sleep lab really looks like then stop on by today.

We hope to see you there!

The Greater Phoenix Chamber of Commerce has named Valley Sleep Center as a top 10 finalist for the IMPACT award!  This award has recognized enterprising small business companies for their accomplishments through community involvement, innovation, company culture and response to adversity.

Awards for the accomplishments will be announced on May 19, at the Arizona Biltmore Resort and Spa.  A business of the year award will also be given.

Other finalists include:

• Accurate Signs & Engraving, Inc., Jim Mapstead
• CouponSense.com, Laurie Meyers
• Entrust Bankcard, Nathan J. Reis
• Ideas*Collide Marketing Communications, Matthew Clyde
• James Gerard Foods, Sidney Brodsky
• Morrison Vein Institute, Terri Morrision, RN and Dr. Nick Morrison
• Park&Co, Park Howell
• Urban Cookies LLC, Shaun & Brady Breese
• Virginia Auto Service, Matt Allen

Tickets are $65 for members and $75 for nonmembers.  For more information visit: www.phoenixchamber.com/impactawards.

According to survey results recently published by the National Sleep Foundation, nearly two-thirds of Americans might not be getting enough sleep.  If you are one of them, here are some tips to getting the sleep you need, starting tonight.

• No Naptime: In today’s hectic world, it can be easy to fall into an unhealthy pattern of late nights and quick naps that turns the goal of a good night sleep into an impossible dream.  Picture this, last night you missed a few hours sleep because you were up with your sick toddler.  This afternoon you try to catch up on that lost sleep with a quick nap.  That quick nap keeps you awake 2 hours later than normal, causing you to be overtired again tomorrow.  To avoid this cycle, the NSF recommends skipping the nap altogether.  If you can’t, limit it to no more than 45 minutes and make sure you are up before 3 PM.

• Skip the Soda and the Scotch: To optimize your chances of falling asleep fast and waking up refreshed, limit the amount of caffeine you drink in the evening and avoid alcohol as bedtime approaches.  Most people know that as a stimulant, caffeine keeps you awake and avoiding it after dark will help ensure you fall asleep when you go to bed.  The NSF also suggests avoiding alcohol as bedtime approaches; it may make you feel sleepier, but it can interfere with the quality of your sleep, which may cause you to wake up early or leave you overtired the next day.

• Get Ready for Bed: Most sleep experts agree that establishing a bedtime routine and consistently following that routine can help ensure you get the sleep you need every night.  Your routine should include physical and mental preparations that alert your body the time for sleep is approaching.  Put on your pajamas, unplug from technology, pour a cup of chamomile tea and open a bedtime novel.  Commit to starting your bedtime routine tonight.

• Make Your Bedroom a Safe Haven for Sleep: Too often, we allow the non-stop pace of daily life to infiltrate the sanctity of our bedrooms. Instead of preserving this space for bedroom activities, we let the remains of the day spill into our sanctuary.  Just as Superman has the Fortress of Solitude, and Batman has the Bat Cave, we each need our own safe haven.  Make your bedroom into your inner sanctum.  Remove any clutter and create a space that is welcoming, comforting and soothes your soul.  Protect it from the constant barrage of communications coming into your life through computers, cell phones and 400 channels.  Leave the laundry in the laundry room and the bills on your desk.  If you make space for sleep in your life, sleep will visit more regularly.

• Plan for Tomorrow, Let Go of Today: Before heading to bed tonight, take a few minutes to review your To Do list and appointments for tomorrow.  Use this time to set out items you need for the next day.  A simple task like making your lunch will reduce your stress level.  Before turning off the light, free your mind of any urgent or racing thoughts to ensure mental noise doesn’t prevent your mind from relaxing.  The NSF recommends keeping a journal next to your bed and using it to record any persistent worries or demanding thoughts that seem to keep you from drifting off.  Recording problems this way allows your mind to let them go and enables you to fall asleep faster.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.

For more information contact Lauri Leadley at 480-830-3900 or our website.

Do you take sleep for granted?  Whether you find yourself to be a healthy person with healthy sleep habits, there’s always something we could afford to improve to promote better sleep.  That’s why people will  be practicing healthy sleep habits, like going to bed at a “decent” enough hour (usually allowing eight hours), or avoiding things like their morning coffee or mid day caffeine this Friday.  It may seem like common sense or even simple, but for some it’s a real challenge.  If you’re the type that isn’t finding your eight hours and depends on that morning coffee or that mid day nap to help get through your day, then you need this day! Your sleep is vital to your quality of life and that’s a real reason to celebration World Sleep Day.

There isn’t a super human being that can go on little or no sleep for a long period of time without consequences.    Adults and children alike both need sleep to function and live a healthy life.  But for children, video games, online chatting or junk food might seem more important than the act of sleeping.  It’s up to parents to understand and implement healthy habits that improve their child’s sleep quality. That’s why the World Sleep Day’s educational campaign is offering advice and guidance to parents in their journey to putting their kids on the right track to a good night’s sleep.

When children do not get enough sleep or the quality of their sleep is poor, it can impact their physical growth and mental development.  According to the World Association of Sleep Medicine (WASM), an estimated 25% of children around the globe are suffering from some form of sleep disturbance putting them at risk academically, developmentally and physically.    In addition to contributing to obesity and impacting learning ability, lack of sleep can damage children’s immune systems and make them more susceptible to illness.

WASM’s 10 Commandments for Healthy Sleep in Children:

1. Appropriate sleep and wake times
2. Maintaining consistent sleep schedule, even on weekends.
3. Establish a consistent bedtime routine.
4. Encourage children to fall asleep independently.
5. Avoid bright light at bedtime and while sleeping – increase light exposure in the morning and when it is time to wake-up.
6. Keep electronics including computers, television and cell phones out of bedrooms.
7. Maintain a consistent daily schedule including regular mealtimes.
8. Make sure nap schedules are age appropriate.
9. Ensure plenty of exercise and time outside during the day.
10. Eliminate food and beverages containing caffeine.

As part of the World Sleep Day events, the WASM encourages people to embrace these commandments for the children in their lives and spread the word about the need to consistently follow good sleep practices to their families and neighbors.

Most World Sleep Day activities will occur online, including video presentations from around the world on relevant sleep topics like sleep health and drowsy driving.  For more information on World Sleep Day or the World Association of Sleep Medicine, visit the worldsleepday.org website.

Everyone knows that sleep is important and that we are supposed to get about 8 hours sleep a night.  But many people don’t understand the real dangers of long term sleep disruption or deprivation.  Here’s 5 reasons to turn off the TV, turn out the light and make sure tonight you get a good night’s sleep.

1. Your Figure

A lack of sleep will add pounds to your waistline.  If you’re not getting enough sleep, your bodies hormones are negatively affected, creating an improper balance in hormones.     Disruptions in our sleep patterns and long term sleep inadequacy also trick our brain into thinking we are starving – because the only biological reason not to sleep enough is if you are searching for food.  Our bodies react by decreasing our metabolism and storing more fat.   Perhaps there is something to the old adage about needing your beauty sleep after all.

2. Your Personality

Anyone who has been up all night with a baby, sick child or even a good book knows that everything seems harder the next day.  Sinceyou’re tired, you might become easily irritated or frustrated at situations that you’d otherwise not be.   That line at the grocery stores seemed forever long today.  Your spouse or friend said something that made you snap.  You’re just not yourself today.  Why?  When you are sleep deprived, you are more prone to becoming frustrated, clumsy or moody.

Now, imagine if every day was just like this one.  If you’re not feeling like yourself because you’re just too tired, it affects not only yourself but others around you. This too tired you, isn’t the person your family, friends or co workers once knew..  Your relationships with others could become more of a distant one.  This disconnect could lead to isolation from others and also be a sign of your unhappiness.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.

For more information contact Lauri Leadley at 480-830-3900 or website.

3. Your Safety

While this one may seem like a no-brainer, most people still don’t realize just how big of an impact this can have on their lives.  For example, let’s say you didn’t sleep last night because you were up working on a presentation that you need today.  After one night without sleep, studies indicate that when you get behind the wheel of your car to drive to work, your level of impairment will be equivalent to that of someone with a blood alcohol level of .10.  In most states, that would get you arrested for driving under the influence.  The National Highway Transportation Safety Association (NHTSA) estimates that 100,000 crashes, 71,000 injuries and 1,550 fatalities are caused each year by drowsy drivers.

Think you are in the clear because you sleep every night, even if it is only a few hours?  You aren’t.  It doesn’t take an entire sleepless night to impact your alertness. By consistently getting less sleep than you need, you are building up a sleep deficit that has the same impact as not sleeping at all.

4. Your Healthy Days

Are you the first one who catches the latest virus going around?  But that co worker doesn’t get any flu or cold sent her way.  What’s their secret? You might want to consider just how much sleep you and that co worker are actually getting.  Not getting enough sleep can actually weaken your immune system, making you more susceptible to viruses or infections like the flu. A good night’s sleep may be just what the doctor ordered.

5. Your Life Expectancy

Long term suppression of your immune system opens you up to a variety of chronic conditions and diseases.  Without adequate sleep, you are also more likely to have high blood pressure, heart rate variability and heart disease.  Studies have also linked sleep deprivation to higher incidence of obesity, and increased risk for diabetes and chronic inflammation.  Even without these conditions, simply sleeping less than 5 hours a night on average reduces your life expectancy by 15%. For someone with a standard life expectancy of 78 years, that is almost 12 years off your life.

Sleep is one of our most fundamental needs as humans and yet almost all of us will experience some kind of sleep disorder during our lifetime.  Sleep deprivation can lead to a number of serious medical conditions and even reduce your life span.  Sure everyone has a bad night’s sleep, but a consistent pattern of poor sleep may indicate an underlying sleep disorder that requires attention.  Here are the signs and symptoms of the three most common sleep disorders.

1.      Insomnia

Is insomnia the real reason you’re not sleeping?  While insomnia is characterized by difficulty falling asleep or staying asleep it doesn’t always work alone.  Insomnia is both a disorder and a common symptom of many other sleep disorders like sleep apnea or snoring.  Sometimes a person with insomnia is experiencing insomnia as a secondary issue and should address the primary cause of their inability to sleep.  A person with insomnia can have trouble sleeping anywhere from a few days to several months.  It’s the reason for this inability to sleep that’s the real cause for concern.   No matter how long, you’re not sleeping, and this can lead to functional impairment, a compromised health and could require treatment.

2.      Sleep Apnea

Sleep apnea involves the inability to breathe normally while sleeping.  It can be caused by inadequate respiratory effort, called central sleep apnea or by a physical blockage, called obstructive sleep apnea. According to the National Institute of Health, a person with sleep apnea can have abnormal pauses in breath that last for as little as a second to several minutes.  These pauses can occur five to 30 times per hour!  That’s a lot of work on a person’s body that’s trying to rest!

Ironically, most people who suffer sleep apnea aren’t even aware of it  Their body is so exhausted from its breathing efforts that often times it’s a person’s bed partner who voices the issue.  Snoring is actually a common symptom of obstructive sleep apnea and can be an indication of a larger problem when paired with fatigue and the feeling, upon waking, as though you haven’t slept.  Diagnosis is generally made after a sleep study is completed.

Treatments for sleep apnea range from lifestyle changes to surgery, depending on the severity and cause of the apnea.  Most people, however, are treated with a CPAP (Continuous Positive Airway Pressure) machine which forces the airway open during sleep using a constant flow of air.

3.      Narcolepsy

This neurological disorder is generally associated with people who randomly fall asleep in the midst of doing something.  While this can occur, the primary symptom of narcolepsy is excessive daytime sleepiness.  Those who suffer from the condition can have the overwhelming urge to fall asleep at inappropriate times and with little warning as a result of this excessive sleepiness.  Narcoleptics can also have episodes of cataplexy, a sudden attack of muscle weakness ranging from slurred speech to complete collapse.

According to the National Sleep Foundation, Narcolepsy results when the brain is unable to regulate sleep-wake cycles.  For most people, the process of falling asleep involves a progression through several specific stages beginning with non-REM sleep that gradually deepens until we enter REM sleep and are able to dream.  Narcoleptics skip most of the stages and jump directly in and out of REM sleep, resulting in significantly less deep, restorative sleep.  Other symptoms including hypnogogic hallucinations and sleep paralysis occur during the transition from sleeping to waking and are thought to be caused by this rapid descent into and back out of a REM state.

Narcolepsy can often be successfully treated through medication and behavioral therapy.

Actress Angelina Jolie recently said that her ability to juggle the parenting duties of six children, a thriving career and keeping up with her humanitarian, work was all thanks to having insomnia. As quoted in an interview in The Independent, Jolie said, “I really don’t get much sleep, but I fortunately don’t need much. Insomnia has become a bonus.” For most people insomnia is anything but a bonus.

Lasting at least one to several nights, insomnia can be a chronic and serious medical condition. The symptoms of insomnia include difficulty falling and staying asleep, waking up too early in the morning and feeling tired upon waking. It can be a serious medical condition for longtime sufferers.

Insomnia can also lead to depression and decreased work performance. It has also been cited as leading to an increased risk of car accidents because of those suffering from insomnia.

There is hope for individuals the millions who suffer from insomnia. Treatment options include:

• Stimulus control: Learning to use your bed and your bedroom for sleep and sex only. This means removing all distractions like computers, cell phones and televisions.

• Behavioral therapy: A health practitioner with specialized training can offer ways to cope with insomnia.

• Cognitive therapy: You can work with a therapist who helps patients work on attitudes and beliefs about sleep and habits that may contribute to poor sleep.

• Relaxation techniques: There are several relaxation techniques that can be learned to help reduce tension before bedtime.

• Over-the-counter (OTC), prescription or natural sleep remedies: can be discussed with a healthcare professional.

If you find that insomnia is interfering with your daily life and making it hard to perform at your peak levels, it could be time to consult your doctor or a sleep professional.

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients. Our Board Certified Sleep Medicine Specialists are experienced and knowledgeable physicians who provide expert advice on sleep and sleep-related disorders. We accept most insurance plans as well as Medicare.

For additional information about how we might be able to help you, please contact Lauri Leadley at 480-830-3900.

Information courtesy National Sleep Foundation.

Related articles

• Can’t Sleep? Maybe Your Brain Needs a Cold Shower (valleysleepcenter.com)
• Seven Tips to Help You Fight Fatigue (valleysleepcenter.com)

Sleep is one of our most fundamental needs as humans and yet almost all of us will experience some kind of sleep disorder during our lifetime.  Sleep deprivation can lead to a number of serious medical conditions and even reduce your life span.  Sure everyone has a bad night’s sleep, but a consistent pattern of poor sleep may indicate an underlying sleep disorder that requires attention.  Here are the signs and symptoms of the three most common sleep disorders.

1.      Insomnia

Is insomnia the real reason you’re not sleeping?  While insomnia is characterized by difficulty falling asleep or staying asleep it doesn’t always work alone.  Insomnia is both a disorder and a common symptom of many other sleep disorders like sleep apnea or snoring.  Sometimes a person with insomnia is experiencing insomnia as a secondary issue and should address the primary cause of their inability to sleep.  A person with insomnia can have trouble sleeping anywhere from a few days to several months.  It’s the reason for this inability to sleep that’s the real cause for concern.   No matter how long, you’re not sleeping, and this can lead to functional impairment, a compromised health and could require treatment.

2.      Sleep Apnea

Sleep apnea involves the inability to breathe normally while sleeping.  It can be caused by inadequate respiratory effort, called central sleep apnea or by a physical blockage, called obstructive sleep apnea. According to the National Institute of Health, a person with sleep apnea can have abnormal pauses in breath that last for as little as a second to several minutes.  These pauses can occur five to 30 times per hour!  That’s a lot of work on a person’s body that’s trying to rest!

Ironically, most people who suffer sleep apnea aren’t even aware of it  Their body is so exhausted from its breathing efforts that often times it’s a person’s bed partner who voices the issue.  Snoring is actually a common symptom of obstructive sleep apnea and can be an indication of a larger problem when paired with fatigue and the feeling, upon waking, as though you haven’t slept.  Diagnosis is generally made after a sleep study is completed.

Treatments for sleep apnea range from lifestyle changes to surgery, depending on the severity and cause of the apnea.  Most people, however, are treated with a CPAP (Continuous Positive Airway Pressure) machine which forces the airway open during sleep using a constant flow of air.

3.      Narcolepsy

This neurological disorder is generally associated with people who randomly fall asleep in the midst of doing something.  While this can occur, the primary symptom of narcolepsy is excessive daytime sleepiness.  Those who suffer from the condition can have the overwhelming urge to fall asleep at inappropriate times and with little warning as a result of this excessive sleepiness.  Narcoleptics can also have episodes of cataplexy, a sudden attack of muscle weakness ranging from slurred speech to complete collapse.

According to the National Sleep Foundation, Narcolepsy results when the brain is unable to regulate sleep-wake cycles.  For most people, the process of falling asleep involves a progression through several specific stages beginning with non-REM sleep that gradually deepens until we enter REM sleep and are able to dream.  Narcoleptics skip most of the stages and jump directly in and out of REM sleep, resulting in significantly less deep, restorative sleep.  Other symptoms including hypnogogic hallucinations and sleep paralysis occur during the transition from sleeping to waking and are thought to be caused by this rapid descent into and back out of a REM state.

Narcolepsy can often be successfully treated through medication and behavioral therapy.

In the new world of “there’s an app for that” smart phone technology, it seems as if there really is an app for almost anything.  Now,thanks to recent technical advances and the inclusion of accelerometers in our smart phones, they can tell us when it is the best time to sleep, sing us off to dreamland, record sounds and movement while we are sleeping, and wake us up at just the right time based on our sleep cycle.  Having trouble sleeping?  Read on and learn about these smart phone apps that do just about everything except brush your teeth and tuck you in.

Related articles

• Can’t Sleep? Maybe Your Brain Needs a Cold Shower (valleysleepcenter.com)
• Seven Tips to Help You Fight Fatigue (valleysleepcenter.com)
• Everything You Need to Know about the Stages of Sleep (valleysleepcenter.com)

With the introduction of the electroencephalogram or EEG, scientists were given a new view into how we sleep and the ability to study sleep in completely new ways.  With the data made available by the EEG and other testing, scientists have formed a comprehensive understanding of sleep and how the different stages of sleep relate to each other.  Here is everything you need to know about the 5 stages of sleep and what is happening in your brain and body at each point in the sleep cycle.

The Beginnings of Sleep – Pre-Sleep
As your body relaxes and you settle in to fall asleep, your brain activity displays a small, fast wave pattern called beta waves. After several minutes you enter that twilight-type state of almost asleep as your body continues to relax and your brain switches to alpha waves.  During this timeframe you may experience hypnogogic hallucinations like feeling as if you are falling or hearing someone call your name.  Myoclonic jerks, the random, sudden startled movement of a body part, also happen during this pre-sleep stage.

Stage 1 – Light Sleep
Light sleep, the transition from being awake to being asleep, is the first official stage of sleep and the beginning of the sleep cycle.  During this stage, your brain shows theta wave patterns on the EEG.  Lasting about five to ten minutes, someone awakened while in this light sleep stage may not even think they have slept.  Stage 1 is only encountered at the beginning of the first sleep cycle when you fall asleep and, unlike other stages, is not repeated over the course of the night.

Stage 2 – Unconscious Sleep
The second stage of sleep lasts for about twenty minutes and is the least active of the sleep cycle stages.  Although your brain waves get much more rapid and are punctuated with rhythmic spindles,  you appear completely unconscious during this stage.  Your body further relaxes and your body temp decreases as your heart rate slows down.  This is the first stage where the brain and body begin to have a divergent experience, the brain becoming more active as the body becomes more passive.

Stage 3 – Deep Sleep
The third stage of sleep is the transition from light sleep to the deepest type of sleep.  Your brain activity shows the deep slow pattern of delta waves during this twenty to thirty minute stage. Depending on the researcher, this stage and stage 4 may be combined as they are nearly identical.

Stage 4 – Deeper Sleep
Often called delta sleep because of the delta wave brain activity pattern captured on the EEG, the fourth stage lasts for about thirty minutes and sleepers in this stage can be very difficult to wake-up.  Parasomnias like bedwetting, night terrors and sleepwalking generally occur during this part of the sleep cycle.  This is the last of the N-REM (non-rapid eye movement) sleep stages.

Stage 5 – REM Sleep
This stage is called REM sleep because of the rapid eye-movements that can be observed while you are in this part of the cycle.  When you enter REM sleep, your respiration and brain activity increases.  Your brain wave patterns resemble those captured when you are awake.  This is the stage where the majority of dreaming occurs.  Also called paradoxical sleep, during this stage your brain and body have paradoxical experiences.

As your brain activity increases, your body relaxes and all voluntary muscles become paralyzed.  Because REM sleep and wakefulness are so similar from the perspective of your brain, this paralysis, called atonia, is necessary to ensure your body does not act out what your brain is dreaming.

The first REM stage is very short, lasting only a few minutes but over the course of the night, each REM stage will last longer than the previous one, shortening the other stages.  By the end of the night, your last REM stage may last as much as sixty minutes.

Cycling Through the Night
Contrary to popular belief, you don’t experience the sleep stages in a continuous linear fashion.  The first cycle generally proceeds from stage 1 to 4 in order, but most people will go back up to stage 3 and 2 before jumping to stage 5 for the first time.  That initial descent to REM sleep usually takes about ninety minutes.  Once the first cycle is complete, you will generally bounce directly back to stage 2 to start the next cycle.  An average night’s sleep, which repeats the cycle pattern 4-5 times over the course of the night, would look like this 1 2 3 4 3 2 5 – 2 3 4 3 2 5 -2 3 4 3 2 5 – 2 3 4 3 2 5 2.

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

Related articles

• What are the 3 Most Common Sleep Disorders? (valleysleepcenter.com)
• 5 Reasons to Take Your Smart Phone to Bed with You (valleysleepcenter.com)

Business owner didn’t let cancer steal her dreams

Valley Sleep Center has been named  the 2011 Business of the Year by the Greater Phoenix Chamber of Commerce during the 24th Annual IMPACT Awards luncheon.

Valley Sleep Center was one of 10 finalists vying for the award. Four companies also received chamber awards for outstanding achievement in community involvement, company culture, innovation and response to adversity.

Lauri Leadley, President of Valley Sleep Center, was inspired to start her own sleep clinic after her own struggle with Juvenile Rheumatoid Arthritis.   Just after she started her business, and while she was pregnant with her third child, Lauri was diagnosed with an aggressive form of cancer: Burkitt’s lymphoma.  She was told that unless she go through chemotherapy immediately she would surely die, but that chemotherapy would endanger the life of the child growing in her womb.  Doctors advised her to terminate her pregnancy.  Lauri remembered the message that she had heard at church one Sunday, “You’ll never have joy in life without taking risks.” And so with much prayer, she and her husband decided to go ahead with chemotherapy while pregnant.

A few months later, after many rounds of chemotherapy. Lauri gave birth to a healthy baby boy.  Ironically, it was on the same day as Lauri’s own birthday.   She continued her treatments, and also continued working on growing her business.

It was not easy, as anyone who was around Lauri at the time can attest.  However, Lauri’s faith, persistence, and determination paid off .  Now, 18 years later, Lauri is cancer free and Valley Sleep Center is one of the largest sleep disorder testing and treatment centers in Arizona treating over 6,000 patients per year.

About Valley Sleep Center

Since 2002, Valley Sleep Center has provided Arizona with a diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified sleep Medicine specialists and are accredited by the American Academy of Sleep Medicine.  They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleep walking and pediatric sleep problems.

They have five locations in the Phoenix area including Scottsdale, Glendale, Mesa, and Chandler.  For more information visit www.valleysleepcenter.com.

 Related articles

• Seven Tips to Help You Fight Fatigue (valleysleepcenter.com)
• Shaquille O’Neal’s girlfriend gets worried about his snoring, may have saved his life (valleysleepcenter.com)
• Insomnia and Your Life (valleysleepcenter.com)

Snoring is a common problem in our homes, affecting over 90 million Americans.  Research indicates that two thirds of adults say that their sleep partner snores.    The funny thing is that the person who snores rarely knows they are doing it!  Shaquille O’Neal was recently profiled in a news story because he’s one of those hapless snorers. It scared his girlfriend because she said that he would actually stop breathing!   She felt that he had a sleep problem and she encouraged him to do something about it.  She is credited for saving his life!

For the media, Sleep Expert Lauri Leadley, RPSGT, RCP, President of Valley Sleep Centers, can speak to the issue of snoring and how it affects not only the snorer, but the innocent sleep partner!  She can offer tips to partners on how to help a spouse that snores including:

1.  Use of technology such as the sleep shirt, gel mattress pads, or wedge.

2. How to know when to seek help for snoring

3.  Common symptoms of snoring for those who sleep alone

4.  Common treatments for snoring.

Lauri can also discuss who is at highest risk for snoring and related sleep disorders.   You can film at any one of their 5 locations in Phoenix, and they can demonstrate the technology mentioned.

For more info on Lauri Leadley, and Valley Sleep Center go to:  Valley Sleep Center.com.

The ultimate goal for parents is just getting your child to wake up or hold it. It’s a normal discipline until the child is  about six-years-old. After that they should be using the bathroom like grown-ups.  What if your child still hasn’t graduated their potty training days? Don’t punish them. It’s not that they’re lazy.  There are several reasons they haven’t mastered it yet.  It could be weak bladder control, sleep problems or even genetics.  If you or someone in the family was a bit of a late starter to those dryer nights then it’s quite normal for your little one to need a little more time.

When to Talk to a Doctor

It’s important to know that training is one thing, but your training may only go so far if your child requires a visit to the doctor for their bedwetting. If you answered “yes” to any of the following   we recommend consulting a doctor.

• Is my child tired?
• Does my child snore?
• Does my child stop breathing at night?
• Is my child overweight?
• Does it hurt my child to urinate?
• Is there pink discharge when urinating?

Bedwetting and Sleep

If you answered “yes” to snoring or sleep apnea then you might have a solution to those bedwetting nights.  It could be that your child is so exhausted at night that their mind doesn’t tell their body it’s time to get up to go. Another indicator is if it’s hard to wake your child up.  Why? If your child snores or stops breathing at night then there’s a good chance that this is disrupting their quality sleep and that’s a cause for concern.  A sleep disorder like snoring or sleep apnea could be to blame. Don’t ignore your child’s symptoms.  If your child has a sleep disorder like sleep apnea or snoring it could require treatment.  This is when the issue becomes more serious than just a bedwetting problem.

Your child’s doctor might decide to order a sleep study to see if your child has a sleep problem that requires treatment.  Treatments could vary from a mask therapy at night to help your child breath to an operation to remove the tonsils (tonsillectomy).

In one study, 417 children who wet the bed had their tonsils removed because of sleep apnea.  Half of these children stopped wetting the bed.  The children are able to get better sleep and wake up dry!

For parents who have already done their detective work and have kids who have stopped snoring and appear to be free  of apnea the question remains:  What else could it be?  What can I do to teach them better?  There are other methods aside from taking medications.  Once you’ve ruled out the possibility of a sleep disorder there are a few ideas that can help.

5 Bedwetting Tips

No fluids before bedtime: This goes for anyone who drinks liquids before sleep.  If you’re drinking fluids then you might be waking up frequently to use the bathroom.

Get in a routine: Establish a bedtime and make sure your child goes to the bathroom just before turning in for the night.  This helps the body recognize when it’s time to go and when it’s time to sleep.  Another way to think about this is to think about when you normally go to bed.  When that bedtime approaches, your body starts to get tired.  It helps prepare your body for potty and sleep times.

Reward dry nights:  It’s easy to blame your child for being lazy when you’re scrubbing their sheets, but this won’t get you anywhere.  Make the training a rewarding one by creating a potty training calendar and having your child keep track (with your help) of those dry and wet nights.  You could reward a full week of dry nights by taking them out for ice cream!  Of course, not too close to bedtime.

Hold it!:  It’s hard for anyone to hold it when they’ve really got to go, but try having your child hold it for about 5-10 minutes longer.   This will help teach the bladder not to just go but to hold it.

Bedwetting alarm:  It’s a device that detects the moisture at night and sounds to wake up your child.  It’s important to note that if your child has a sleep disorder it doesn’t properly address the need for a sleep evaluation.  The alarm might be a helpful way to train your child to sense the need to wake up without the use of it later.

Did we mention, Don’t punish?

Be patient and don’t scold your child if they don’t catch on as quickly as you’d hoped.  It’ll make the whole process easier for you and your little trainee if you’re both in this together.  Don’t tease and don’t bring it up to others.  Your child might get discouraged and embarrassed.  Your child should feel comfortable confiding and talking with you about it.

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

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You toss and turn all night but don’t like popping a pill for anything that ails you.  The lack of sleep is affecting every part of your life from your job to your marriage to your health and you really need to get a good night’s sleep tonight.   Your doctor offered you a prescription for sleeping pills.  You need to get some sleep, but would rather not rely on artificial means.  So, what can you do to promote sleep in a natural way?

There are supplements, natural cures, and remedies of all kinds offering relief from insomnia and promising to provide the sleep you seek.  But you have no guarantees that these options will be any better for you than the sleeping pills your doctor prescribed.  If you really want to get a good night sleep the old fashioned way, you have to go back to the basics.  Here are 3 natural ways to help you get to sleep tonight and every night.

1.       Food: The first place you should look, if you are finding it hard to sleep, is the food you are putting in your mouth.  Eating the right food and eating at the right times throughout the day can mean the difference between a good night sleep and tossing and turning all night long.   For a better night’s sleep, choose foods like walnuts and whole grains that are high in vitamin B throughout the day.  Instead of chips or chocolate as a bedtime snack, grab a banana or scramble an egg, both contain tryptophan which helps promote sleep.

Despite popular belief, drinking alcohol, including wine, can actually make it harder to get a good night’s sleep, even though you may feel drowsy and fall asleep faster.  Alcohol can lead to a restlessness night and rob you of a quality night sleep.  Try to eat dinner more than 2 hours before bed and avoid high fat snacks for the best night’s rest.

2.     Exercise: Exercise can often seem like the magic cure that promises to heal whatever is ailing you.  But when it comes to sleep, there research is clear, exercise equals better sleep.  Effective in treating insomnia and useful for relieving anxiety, even a daily walk can help turn sleepless nights into restful dreams.While all exercise is good, not all exercise is created equal.  You can use a daily yoga practice to help with flexibility, alleviate aches and pains, and promote relaxation.    Spend time winding down with a loved one on an after dinner walk or make a lunch date with your best friend to go jogging.  Both will get your heart pumping during the day and your body resting through the night.

3.      Relax: One of the most common things keeping people up at night is the stress and tension of their day.  To invite sleep, give your mind and body time to wind down and prepare for sleep by using a relaxation technique like deep breathing or writing in a journal.  For some people, meditation or a gentle yoga series can provide the right mood for sleep.  For others, time spent organizing tomorrow’s schedule or clearing away the remains of the day from each room of the house helps to set the stage and clear the way for a night of sound sleeping.

If meditation or journaling aren’t your thing, try something that is more physically relaxing like a warm bath or a lavender pillow.  Using a pre-recorded guided meditation or relaxation CD can also help put both your mind and body at ease and promote sleep.

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

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• Seven Tips to Help You Fight Fatigue (valleysleepcenter.com)
• Can’t Sleep? Maybe Your Brain Needs a Cold Shower (valleysleepcenter.com)
• Valley Sleep Center Named Business of the Year by Greater Phoenix Chamber of Commerce (valleysleepcenter.com)

A recent study out of the University of Michigan found a correlation between sleep and aggressive or bullying behavior in urban school age children. The study included the parents and teachers of 341 children living in areas classified as urban.  The parents and teachers assessed the children’s behavior while researchers studied the children’s sleep patterns and the data was compared to reveal the following:

• 32% of the children were classified by a parent or teacher as having a conduct problem.
• 12% were classified as demonstrating bullying behavior
• 17% received disciplinary action at least twice from teachers for their behavior
• 23% were noted as snoring more than half the time they sleep. Snoring is an indication of sleep-disordered breathing
• Higher rate (30% vs. 14%) of sleep-disordered breathing in children classified by a parent or teacher as aggressive or exhibiting bullying behavior.

The most surprising finding was that snoring was not the cause of the aggressive behavior. Rather it was the daytime sleepiness that was causing it. This particular study was not designed to look at the cause of the daytime sleepiness as the result was a surprise even to the researchers. While the cause and effect cannot be directly proven, results of a recent study indicate a correlation between sleep and aggressive or bullying behavior in urban school age children.What can parents do to help their children get high quality sleep?

• Environmental:  Provide a space conducive to sleep by not having televisions, computers and video games in the room with the child. Providing a night light in their room or the hallway outside their room will help them feel safe. Soft music will help them get and stay asleep just as it helps adults.
• Behavioral:  Setting a bedtime routine that is followed by all caregivers eliminates stress and provides security and comfort to the child. A warm bath and quiet reading time are as relaxing to kids as they are for adults. Children don’t all have the same sleep pattern or schedule. Understanding one child sleeps 6pm to 6am and another sleeps 8pm – 6am are important observations in establishing a routine unique to each child.
• Sleep Disorder:  If you have created an environment and routine conducive to sleep for your child and they continue to struggle, it may be time to consult their doctor.

At Valley Sleep Center it is our mission for the entire family to get quality sleep. We hope this information helps educate on the relationship of sleep and behavior. Sweet dreams!

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

Related articles

• Seven Tips to Help You Fight Fatigue (valleysleepcenter.com)
• What are the 3 Most Common Sleep Disorders? (valleysleepcenter.com)
• Valley Sleep Center Named Business of the Year by Greater Phoenix Chamber of Commerce (valleysleepcenter.com)

For all those suffering with insomnia, help may be on the way.  Research presented at Sleep 2011, the annual meeting of the American Academy of Sleep Medicine and the Sleep Research Society, offers hope for a safe, natural alternative to sleeping pills for those who struggle to fall asleep and stay asleep at night.  The study looked at ways to cool certain parts of the brain in order to ease the symptoms of those with primary insomnia.

Millions of Americans struggle with insomnia each year and for those whose sleeplessness has no treatable underlying cause, sleeping pills are the most used treatment.  While prescription sleep aids can be very effective at helping insomniacs get to sleep, but are generally only used for short term treatment only.

Additionally, past studies have shown that only 25% of those who use sleeping pills to treat insomnia are satisfied with the treatment.  The dissatisfaction may be a result of side effects like morning fuzziness or hangover-like feelings, concerns over developing a dependence on the pills, or the ineffectiveness of the treatment over the long term.   The need for additional alternatives to sleep aids that offer immediate relief and long-term treatment is clear.

The study from the University of Pittsburgh School of Medicine may have found just such a viable, natural alternative for insomniacs.  The study looked at the effectiveness of a technique called frontal cerebral thermal transfer in alleviating symptoms of primary insomnia.  The technique, which involves cooling down the pre-frontal cortex using a plastic cap covered with water circulating tubes, seeks to slow down the metabolism in the frontal cortex and counterbalance the increased metabolism in this part of the brain associated with insomnia.

Participants in the study included 12 women with primary insomnia and 12 women without insomnia who were similar in age.  The study examined the sleep patterns of each participant while they were wearing the cap and while they slept without the cap. To determine the effectiveness of the treatment, researchers looked at the overall effectiveness of the technique and at the differences in effectiveness experienced at different temperatures and when the treatment was administered at different times in the wake-sleep cycles of the participants.

The research team found that cooling the brain of those with insomnia reduced the amount of time it took them to fall asleep and increased the amount of sleep they got, bringing their results in line with the participants who did not have insomnia.  On average, when given the highest intensity treatment, those with insomnia were able to fall asleep in 13 minutes compared to the 16 minutes it took their non-insomniac peers.  Treatment also enabled those with insomnia to get more sleep, matching the percentage of time their peers spent sleeping while in bed at 89%.  The overall effectiveness of the treatment is dependent on the frequency and intensity with which it is administered.

Researchers believe this study provides a sound basis for future investigation that may lead to the use of the brain cooling caps as a viable alternative for treating insomnia.

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

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• Insomnia and Your Life (valleysleepcenter.com)
• Seven Tips to Help You Fight Fatigue (valleysleepcenter.com)
• Valley Sleep Center Named Business of the Year by Greater Phoenix Chamber of Commerce (valleysleepcenter.com)

Most people believe that marital problems can lead to sleepless nights, but a new study from the University of Pittsburgh shows that sleepless nights might also lead to marital problems.  Anyone who has struggled with sleep knows that when you don’t get enough sleep, everything in your life suffers.  Lines seem longer, little things get bigger, and relationships with everyone from your boss to your spouse become harder to manage.  It shouldn’t come as a surprise that not getting the sleep you need can make the interactions with your spouse more difficult the next day.  But these research results might surprise you.

The study, which was presented at the meeting of the American Academy of Sleep Medicine, looked at the relationship between sleep patterns and marital interactions for clues into how sleep can impact or undermine this type of relationship.  Using data collected while participants slept, in conjunction with an ongoing diary kept by each participant, researchers hoped to show that lack of sleep or sleep disturbances were tied to marital discord and negative interactions between spouses.

The study included 35 healthy couples whose average age was 32 years old.  All participants were free of sleep, medical, or psychiatric disorders that might impact the results of the study including symptoms of depression which can impact both marital interactions and sleep.  Each participant’s sleep patterns were monitored and data on how long it took them to all asleep, how many times they woke up, and how much sleep they got over the course of each night was collected.   The sleep data was combined with the information captured in the participant’s diaries which recounted martial interactions and asked participants to answer a series of questions like how supported they felt and if they felt criticized, in order to gauge how they felt each day.

The findings were surprising.   The study showed that difficulty falling asleep at night, not sleep duration,  lead to poor or negative marital interactions the next day, but only if it was the wife who had difficulty falling asleep.  This finding was consistent from both the perspective of the wife and the husband.  The relationship between difficulty falling asleep and difficult interactions the next day was also much stronger than the relationship supporting the theory that marital problems lead to sleepless nights.

However, the husband’s ability to fall asleep or stay asleep had no bearing on how the couple interacted the next day.  The study did show that the husband’s sleep was impacted, but not by times of conflict or strife as husband’s got less sleep after having a very positive day with their wives.

The research team’s findings show that sleep disorders and disturbances experienced by the wife, including insomnia and delayed sleep onset, can have a significant impact on marriage over the long term.  While past research has shown that women who cohabitate with their partners and women who are happily married have less trouble sleeping than other women, this study expands the importance of sleep on those factors.  Perhaps someday, the first step to marriage counseling will be a visit to a sleep doctor and a prescription for the wife to get a good night’s sleep.

About Valley Sleep Center:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their Board Certified Sleep Medicine Specialists consist of experienced and knowledgeable physicians who provide expert advice across a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleepwalking, and pediatric sleep problems.  They accept most insurance plans as well as Medicare.  For more information contact Lauri Leadley at 480-830-3900; http://www.valleysleepcenter.com.

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• Can’t Sleep? Maybe Your Brain Needs a Cold Shower (valleysleepcenter.com)
• Seven Tips to Help You Fight Fatigue (valleysleepcenter.com)
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In the fast paced world we live in, the amount of tasks we set out to accomplish can leave us exhausted and overwhelmed at the end of the day.   The stress of our jobs, the pressure to pay bills, and the difficulties in maintaining real-time relationships in a hyper-connected world all combine to sap our energy and leave us longing for simpler times and a good night sleep.   Frazzled and frantic, we fall victim to fatigue which only makes everything we have to do harder.

There are steps you can take to fight off that evening energy slump without loading up on caffeinated drinks.  Here are seven tips to help you win the battle.

1.       Rule Out Underlying Medical Conditions

There are several serious medical problems including diabetes, lupus, anemia, and thyroid issues that can cause fatigue.  If you find that you are tired no matter how much sleep you get, or if the fatigue seems constant for weeks at a time, call your doctor.  Make sure there isn’t a medical reason you lack your normal get up and go.

2.       Monitor Your Mood

Fatigue is a common symptom of mental health issues like anxiety and depression.  If it feels like there is no amount of coffee in the world that would make you feel more awake, check in with a therapist or counselor.  Ruling out mental health issues is as important as ruling out a physical health issue.

3.       Who is Taking Care of You?

Many people, especially women, spend so much time taking care of other people, they forget to carve out time to take care of themselves.  If you aren’t getting enough sleep, eating right, managing stress, and making time to do things that bring you joy, you run the risk of failing to meet your own needs.  If you aren’t taking steps to keep yourself going, you won’t have the energy to take care of the people who depend on you.

4.       Get Moving

It almost seems counterintuitive that one of the best ways to relieve fatigue is to burn off some energy by exercising, but it is one of the best things you can do in both the long and short term.  Exercise improves your overall health helping you to fight other factors that may be increasing your fatigue, alleviates stress, and helps improve your mood by releasing endorphins

5.       Check Your Plate

Many of us are focused on eating right and make an effort to limit sugar and fat in our diet.  Unfortunately, that can lead to also decreasing the protein and complex carbohydrates we eat which can lower our energy levels.  To see if this is the culprit, track your food for a few days and make sure you are meeting the minimum daily requirements for protein and that a good percentage of your carbohydrates come from whole grain sources.

6.       Track Your Sleep Patterns

It is common for people to consistently be getting less sleep than they think they are getting and to end up fatigued simply because they are sleep deprived.  To find out how many hours of sleep you are getting on average, track your sleep patterns for a week.  Jot down when you went to bed, when you woke up, how many times you woke up during the night, and how you felt in the morning after you woke up.  By adding a few checkpoints during the day that include how much coffee or other caffeinated beverages you drank and when you felt energy dips, you will have solid clues as to what might be sapping your strength.

7.       Put Sleep at the Top of the List

Although fatigue can be caused by a number of factors like an underlying illness, mental health issues, diet, or stress management, often we are dragging because falling asleep tends to fall off our list of important things to do.  To protect your health and ensure you have the energy to accomplish all the things you have to do and want to do in your life, make sure getting a good night’s sleep is always at the top of your to do list.

Everyone feels a little over-tired from time to time, but if you seem to be tired all the time, no matter how much sleep you get, it may be time to see the doctor.  Don’t risk your health and happiness by downplaying the down turn in your daily energy.

About Valley Sleep Center

Since 2002, Valley Sleep Center has provided Arizona with a diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients.  Their physicians are Board Certified sleep Medicine specialists and are accredited by the American Academy of Sleep Medicine.  They provide diagnostic testing for a multitude of sleep related disorders including insomnia, sleep apnea, snoring, excessive daytime sleepiness, hypertension, sleep walking and pediatric sleep problems. They have five locations in the Phoenix area including Scottsdale, Glendale, Mesa, and Chandler.  For more information visit www.valleysleepcenter.com.

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The plight of resident physicians is so well-known it has become a cliché.  Turn on any medical drama on any television network and you will find beleaguered residents working for days at a time, chugging coffee, dozing off between patients, and surviving on little to no sleep.  Everyone accepts it, but now people in the fields of medicine and sleep research are asking how much damage those sleep deprived residents are doing to their patients.

In a recent issue of the Nature & Science of Sleep, a group of national leaders in the areas of health, medicine, patient safety, and research urged the medical establishment to make significant changes to the way resident physicians are taught and work in our hospitals. Alarming research indicates that the 24+ hour shifts many residents work jeopardizes the health of their patients and puts their own safety at risk.  Although there are new standards from the Accreditation Council for Graduate Medical Education (ACGME), which governs the residency program for U.S. doctors that will go into effect on July 1, the experts say it isn’t enough.  They want more widespread changes, more accountability, and stricter enforcement.

Resident physicians are essentially graduate students in the field of medicine.  The way the residency program works leaves residents who are over-worked or unhappy with their program no place to turn.  Many need to complete the residency program in order to be eligible for board certification and so they must put up with any work conditions and put in the hours required in order to stay in the program. Residents work 80 or more hours a week and can be on shift for as many as 30 hours at a time with only 5 hours within that 30 that they can sleep  They are often on call working an overnight shift every third night and may have as little as 10 hours off between 30 hour shifts.  This means that on any night, in any hospital in the country, the doctor treating you may have worked 50 of the last 75 hours and slept for only 10 hours.  That is the equivalent of almost 3 days with barely 1 night’s worth of sleep.

Many other professions in the U.S. where sleep deprivation can have serious consequences and risk loss of life are strictly regulated and enforced.  Look at over the road truck drivers as an example.  They are limited to driving no more than 11 hours within one 14 hour on-duty shift after which they must be off-duty for 10 hours before the next 14 hour window can start.  They are prohibited from driving after they have been on duty for more than 60 hours over the course of 7 consecutive days and then cannot drive again until they have been off-duty for 34 consecutive hours.  A resident physician could be on duty for more hours than that in 3 days and have only 10 hours until they have to do it again.

Pilots can only fly 8 hours in every 24 hour period and they have a mandatory rest of 8 hours in every 24 hours in order to fly.  The people who drive the trucks that haul our goods across the country and the pilots who fly the planes that take us from coast to coast are more tightly regulated than the people we look to for life and death, split second decision making.  After 24 hours without sleep, mental capacity is comparable to that of someone who is intoxicated but the doctors we depend on to heal our children may not have slept for more than 15 hours in the last 60.

In order to combat the shocking research and alarming poll results in which 1 in 20 residents admitted that sleep-deprived mistakes caused the death of a patient, this group of experts wants reform across the residency program.  As a starting point, they have recommended strict 12-16 hour shift limits that are enforced at all hospitals and that must be complied with in order for a residency program to get the support and funding of the Medicare program that finances most of the U.S. resident physician programs.  Additional recommendations include supervision of an attending physician for all hospital admission and mandatory in-house supervision of all residents in critical care areas like the emergency room and intensive care unit.  There are several high level recommendations that the experts feel need to be made immediately in order to improve resident physician education and safeguard patients in their care.

About Us:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients. Our Board Certified Sleep Medicine Specialists are experienced and knowledgeable physicians who provide expert advice on sleep and sleep-related disorders. We accept most insurance plans as well as Medicare. For additional information about how we might be able to help you, please contact Lauri Leadley at 480-830-3900.

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• Seven Tips to Help You Fight Fatigue (valleysleepcenter.com)
• Resident Doctors Still Work Too Long (nlm.nih.gov)
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It seems like there is a new study every week reinforcing the idea that getting the right amount of sleep is as important to our long term health as eating right and exercising.  But just like sticking to your diet when faced with your favorite dessert can be difficult, many of us are quick to skip sleep when the number of to-do items on our list requires more than the time we have in our day.  To complicate matters, according to the National Sleep Foundation’s 2011 Sleep Poll, 87% of us experience one or more sleep problems several nights a week.

So what can you do to get the sleep you need?  Here are seven steps that will help you get a good night sleep tonight and every night.

1.       Give Yourself a Bedtime

I know that most of us left bedtimes behind with our teddy bears and bath toys, but it is an important part of getting enough sleep every night.  Going to bed at the same time each night helps your body know what to expect and can help keep your circadian rhythm in synch.

2.      Regularly Rise and Shine

Just like having a consistent bedtime is an important tool you can use to manage your internal sleep clock and keep you sleeping as much as you need to, waking up at the same time everyday matters too.  Consistency is the key.  Pick a time that works and get up at that time every day, even on the weekends.

3.      Manage Your Debt

While some people may have sleepless nights because of their finances, this debt refers to your sleep debt.  There will always be times that for one reason or another you lose a few hours sleep here and there.  The important thing is to manage that debt and pay it off as quickly as you can without letting it accumulate and impact your health.

4.      Take a Lesson from Nursery School

Napping isn’t just for toddlers anymore.  Using naps to supplement your regular sleep can be a valuable tool in managing your overall sleep cycle.  This is also one of the ways you can pay-off your sleep debt.  The next time you miss a few hours sleep, don’t sleep in on Saturday and jeopardize your whole sleep schedule to catch-up, get up at the regular time and use a well placed afternoon nap instead.

5.      Create a Sleep Sanctuary

Although bedrooms were originally small and scarce and reserved for sleeping, our modern sleep sanctuaries have been annexed for a whole host of other activities.  People work, eat, talk, exercise, play video games, and surf the internet in their bedroom which sends conflicting messages to your body about when you are there to sleep and when you are there for other things.  Save your bedroom for sleeping and sex and you ensure you get more sleep in the long run.

6.      Don’t Get Distracted

Since you are now preserving your bedroom as a sleep sanctuary, make sure it is sleep friendly.  Remove common sources of distraction like exercise equipment, televisions, and computers.  Provide lighting that is warm and inviting and not too bright as bright light is one of things that tells your body it is time to wake up, not go to sleep.  Stifle sounds, unless you need noise while you are sleeping, in which case you should invest in a white noise machine and forego televisions and radios.

7.      Relaxing Rituals

Put together a bedtime ritual that helps you relax, let go of your day, and prepare your mind and body to go to sleep.  Things like yoga, meditation, guided relaxation, or a warm bath are all excellent additions to a bedtime routine that leaves your mind calm and your body ready to slip off to sleep.

About Us:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients. Our Board Certified Sleep Medicine Specialists are experienced and knowledgeable physicians who provide expert advice on sleep and sleep-related disorders. We accept most insurance plans as well as Medicare. For additional information about how we might be able to help you, please contact Lauri Leadley at 480-830-3900.

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Imagine this.  On your drive home from a long, hectic day at the office, you catch yourself nodding off.  You dive into the evening whirlwind of homework, dinner, dishes, and chores, and notice your temper is flaring, your patience is short and your head is throbbing.  You are so drained that all you can do is check-out in front of the TV for a few hours before collapsing into a fitful sleep.  Sound like you?  You may be suffering from a sleep deficit.

Sleep is a valuable commodity just like the money in your pocket.  If you don’t deposit enough in your sleep bank, you won’t have enough energy to meet the demands of your busy life and you begin running a sleep deficit.  Just like using a credit card to cover the difference between your paycheck and your bills, continuously running a sleep deficit is likely to land you in trouble down the road.

The best way to avoid sleep deficit problems like obesity, high blood pressure, and heart disease is to stay out of debt in the first place.  Mentally cut-up your sleep debt credit cards and use these tips to help you commit to making adequate deposits in your sleep bank to sustain your health.

1.      Change Your Thinking

With only so many hours to work with, we downplay the importance of sleep to convince ourselves we can live with less.  We hold up as shining examples people who seem to survive on less sleep.  Why is he so successful?  Well he only needs to sleep 4 hours a night.

In monetary terms, we are saying “I have trained myself to only need $400 per month in income” without understanding that the $400 has to cover $1,000 in expenses. This way of thinking about sleep has to change in order to keep enough funds in your sleep bank to cover your withdrawals.

2.      Change Your Perception

You might think sleep is a luxury or even a waste of time that could be spent doing something productive.  Some think sacrificing sleep for your job is expected.  You live by the old saying, “I will sleep when I am dead.”  All these messages warp our perception and reinforce unhealthy misconceptions about sleep.

Sleep is the paycheck that fuels everything else in your life.  Without enough money, you can’t pay your bills.  Without enough sleep, your body has less energy, your brain doesn’t function as well and your health deteriorates.

3.      Change Your Attitude

Sleep is as necessary to human life as food, water and air.  You wouldn’t try to convince yourself you can get by with only half as much air.  But when push comes to shove, giving up sleep is the first thing on the table when you have more work than time.

From a monetary perspective, you are effectively robbing yourself, to pay Peter and Paul.  Sleep deposits equate to energy withdrawals. If you are making deposits in your sleep bank that are inadequate to cover the energy you need, you will have to steal the difference from somewhere else.  But with the sleep bank, the only person you are stealing from is yourself.

4.      Change Your Schedule

Most of us have schedules that just don’t allocate enough hours in the day to sleeping. This change can be the hardest of them all.  It may mean giving up a couple hours of television or cutting back on a hobby you love.  It can mean getting less work done, going to bed with a messy kitchen or taking time from your weekend to pay the bills. You have to make time in order to be able to take time to get enough sleep.

Start small by eliminating common time wasters.  Then, give yourself a bedtime.  Try to go to bed and get up around the same time each day.  This consistent approach will help make sleeping a part of your regular schedule.

Changing the way you think about sleep and making room in your schedule to get enough sleep will help guarantee you are making regular deposits in your sleep bank and avoiding the dangers of running a sleep deficit.

About Us:

Since 2002, Valley Sleep Center, accredited by the American Academy of Sleep Medicine, has provided Arizona with diagnostic sleep disorder testing in a home-like atmosphere, ensuring a comfortable, relaxing experience for patients. Our Board Certified Sleep Medicine Specialists are experienced and knowledgeable physicians who provide expert advice on sleep and sleep-related disorders. We accept most insurance plans as well as Medicare. For additional information about how we might be able to help you, please contact Lauri Leadley at 480-830-3900.

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