Sweet Sleep Blog

Sleep Disorders affect over 70 Million Americans Sleep disorders are not rare.  They are actually common and many may actually suffer from a sleep disorder or other sleep issue and not even be aware of it.   Signs of a Sleep Disorder or Sleep Issue Taking longer than 30 minutes to fall asleep Feeling tired or irritable during the day even though you got seven to eight hours of sleep Waking up in the middle of the night and being unable to fall back asleep Needing long naps during the day Concentrating on your work or school is a struggle Falling asleep at inappropriate times Waking too early in the morning Very loud snoring that may even disturb your sleeping partner Feeling a tingly or crawling sensation in your legs while trying to sleep Needing coffee or other stimulants to keep you awake during the day

Article of the Week!   Your sleep affects not only your mood but your health.  Without the proper sleep, you can develop many health issues and not just the obvious ones.  Read more here ! 

Guided Meditation  To prepare for guided meditation, turn off all of your electronics. You will, of course, need one to listen to your meditation guide, but there's no need to watch this, listening will work perfectly.  For this technique, start your guide video or audio, turn off the screen so it is dark and lay in your bed.  Relax and stretch out and take three deep breaths.  It's okay if your mind wonders during your meditation but try to bring it back into focus and concentrate on your breaths and the way your body moves as you breathe.  Then simply follow the audio of your guide. Progressive Muscle Relaxation Lay in your bed, make sure your room is dark and you're comfortable.  Then starting at the top of your head work your way down your body in the following exercise.  Tense each muscle for five seconds and then relax it, relax for ten seconds and then move on to the next grouping.   Forehead. Wrinkle your brow or raise you...

Article Find of the week! This week's article is about snoring!  That little thing most of us have experienced at least some in our lives. It can be a little cute baby snore or the super loud snore of our bed partner that wakes you up at night.  Read more about snoring here!   

Do You Have RLS?  One of the biggest factors with RLS is a feeling that you need to move your legs that you cannot help.  This is accompanied with uncomfortable feelings that  include creeping, itching, pulling, creepy-crawly, tugging, or gnawing.  RLS may also include movement of your legs that can inturrupt your night's sleep.  These movements are known as PLMS and can occure every 20 to 30 minutes.  If you feel the uncomfortable sensations to move and do move your legs the sympotoms ease, this is also a sign that you may have RLS.  The longer you are at rest, the greater the chance the symptoms will occur and the more severe they are likely to be and they will usually be worse at night. If you are experiencing signs of RLS or any sleep disorder come see us at the Sweet Sleep Studio to take control of your sleep again.  Check out our website here . 

Delicious and Healthy Bedtime Snacks These mixes of carbs and protein increase serotonin levels which leads to better sleep. 1/2 cup whole-grain cereal with 1/2 cup nonfat milk 6 ounces low-fat yogurt and a sprinkling of berries 1 slice whole wheat toast and 1 tablespoon peanut butter 3.5 ounces fat-free vanilla pudding and 4 graham crackers 1/2 whole wheat pita and 2 tablespoons hummus 1 oatmeal raisin cookie and 8 ounces skim milk 6 whole-grain crackers and a small handful of walnuts

Article of the Week This week we're going to be going over RLS.  RLS stands for restless leg syndrome.  This week's article gives you an overview of RLS and more great info.   Read this week's article here ! 

CPAP CPAP stands for  Continuous Positive Airway Pressure.  CPAP devices are the usual treatment recommended for sleep apnea.  A CPAP is a small box that works by using a quiet fan, humidification chamber, and filter to create the optimal relief to nasal passages during sleep.   The device delivers relief through flexible hosing and a mask.  The mask is key to how successful the device is for the patient and should be well fitted and comfortable.    Alternatives Upper Airway Stimulation (UAS) Therapy Weight Loss if you are overweight Positional Therapy (Mild Cases) Surgery Acupuncture  Oral Appliance Therapy

Eat well, sleep well As we've discussed before, diet is a huge part of your health.  When you eat well you are healthier.  A great diet leads to better health and better sleep. What you eat can effect your sleep greatly, like when you eat sugary snacks to get you through the morning then by afternoon you're crashing.   Instead of reaching for those sugary snacks in the morning, start off with a great breakfast like this one!  Open-Faced Broiled Egg, Spinach, Tomato Sandwich Skip a drive-thru egg sandwich and make this easy-to-prepare one at home. (It uses hard-boiled eggs, so you don’t even have to soil a pan.) Spinach and tomatoes provide valuable vitamins and antioxidants; a fiber-filled whole wheat English muffin combined with protein in the egg helps you stay satiated through lunchtime. PREP TIME: 10 minutes TOTAL TIME: 13 minutes SERVINGS: 1 ½ whole wheat english muffin ¼ c fresh spinach, cooked and squeezed dry (about 4 o...

Weekly Article This week's article is about Sleep Apnea.  We will talk all about the sleep disorder and some great info about how to help cope.   https://www.nhlbi.nih.gov/health-topics/sleep-apnea 

Insomnia We've talked about insomnia over the past couple of days.  Many times people will go undiagnosed with a sleep disorder, feeling that they're just a light sleeper, or that they just don't need a lot of sleep to function.  The truth is that you do need sleep.  Your body cannot function correctly without enough sleep and it is very rare for a person to actually need under 7 to 8 hours of sleep.  Many common signs of insomnia are Fatigue Problems with attention, concentration or memory (cognitive impairment) Poor performance at school or work Moodiness or irritability Daytime sleepiness Impulsiveness or aggression Lack of energy or motivation Errors or accidents Concern or frustration about your sleep If you are suffering from any of these symptoms you should consider speaking with a sleep specialist.   Insomnia or Not? How do you know if it's insomnia keeping you up?  Sometimes it's not a disorder at all that keeps yo...

Nutrition Nutrition is one of the key parts of being healthy and keeping your body on track to get the sleep it needs.  Getting a good night's sleep involves so many factors including having a good diet.  This recipe is amazing if you are suffering from Insomnia. Berry Smoothie 1/4 cup frozen strawberries 1/4 cup frozen blueberries 1/2 cup spinach 1/2 banana A handful of walnuts 2 tbsp raw honey Why This smoothie is perfect for great sleep because it is full of tryptophan.  This is an amino acid that is perfect for helping you fall asleep.  When your body breaks down tryptophan is turned it into serotonin and melatonin and this helps your body start the sleep process. 

The Key to Understanding is Knowledge  When you are facing a sleep disorder the key to dealing this them is education.  You must do research, consult with doctors, a sleep specialist, and peers who are also dealing with your condition.   We're talking about Insomnia today.  Here is a great read that we found full of great information.  https://sleepfoundation.org/insomnia/content/what-is-insomnia Don't forget to come back tomorrow for our next blog!

What is Narcolepsy? Narcolepsy is a neurological disorder, stemming  from the brain’s inability to regulate periods of sleep and wakefulness ( Michael Breus, Ph.D., ABSM).  Most of the time those who suffer from Narcolepsy will feel that they are rested and ready for the day but then will become extremely tired throughout the day and may fall asleep involuntarily.  Symptoms of Narcolepsy Excessive Daytime Sleepiness is exactly what it sounds like, being excessively tired regardless of how much sleep you've gotten.   Cataplexy is sudden muscle weakness and loss of voluntary muscle control. This can often times be brought on by strong emotions making it a difficult to deal with. Sleep paralysis, hallucinations, fragmented sleep, insomnia, and automatic behaviors are also signs of narcolepsy.  Causes When cataplexy is present it is almost always connected to extremely low levels of hypocretin.  Hypocretin is a chemical that natura...

What is acupuncture? Acupuncture is a technique in which practitioners stimulate specific points on the body.  This is most often done by inserting thin needles.   Are there risks? The main risk from acupuncture is non-sterile needles and incorrect delivery.  Make sure that when you are scheduling your acupuncture you go with a professional with a sound reputation and a very clean office.   Most states require a diploma from the National Certification Commission for Acupuncture and Oriental Medicine for licensing to practice acupuncture. Benefits Acupuncture is used by many to treat pain, stress, headaches, and more.  Relieving your body of stress and pain can lead to being able to fall asleep faster and sleep better.  Those who suffer from insomnia can also find relief after acupuncture.  Beijing University of Chinese Medicine performed a large analysis that showed " patients who were taking medications or herbal treatments t...

Your body's natural clock In our last blog , we discussed jet lag and the effects of travel on our body's natural "clock".  Let's learn more about that natural clock and how it effects  our sleep.  What is our natural clock?  Our body's natural Circadian Biological Clock  regulates the timing of periods of sleepiness and wakefulness throughout the day.  Your body's  circadian rhythm dips and rises throughout the day.  Adults usually experience the largest dips during early morning times around 2 to 4 am and afternoon. Making sure that you have had plenty of rest will help you to avoid a serious dip in the afternoon that can leave you feeling drowsy at work.   Changes to your natural clock You may notice that your teen seems to suddenly be sleeping in and staying up late.  This is due to changes in their  circadian rhythm.  Many teens experience a delay in their sleeping phases and suddenly they are struggling ...

What is Jet Lag? Jet Lag is a very common temporary sleep disorder.  Most people have experienced this disorder while traveling.  It's not only for those flying long distances but for driving and any sort of travel that takes you from your usual time zone.   What causes Jet Lag? Circadian Rhythms are the key to jet lag.  Our exposure to sunlight helps to determine our sleeping patterns.  Jet lag comes from your body's natural biological "clock" becoming thrown off from the time zone changes.  Your body has a natural "clock" where it is used to the sun going down, then bedtime.  But when you change time zones your body is used to the sun being down at a different time and you can experience jet lag.  What can you do about Jet Lag?  Try to arrive at your destination in the early evening and stay up until 10:00 PM.  Make sure you start working on local time by setting your watch to the local time when you begin your trip....

Sleep Environment Your sleeping environment can be a huge key to your successful night's sleep.  If you're uncomfortable in your space for any reason, or it just isn't relaxing enough it may actually be key to that poor sleep. Visual What you see is a large part of creating your ideal sleeping environment.  Is there too much light? Do you have electronics that immite blue light? This can interfere with your body's natural melatonin production.  Having your room dark is absolutely best for sleeping.  Having a peaceful room with simple flat paints in colors that are relaxing such as blues and greens can also get your body ready to sleep.  If you get up in the middle of the night to use the restroom try not to turn on any lights as this will start your brain's wake up process. It will be harder to fall asleep when you get back to bed. Installing a few nightlights around your home can make this easier.   Sound Sound is the next part of c...

Connecting Sleep to Anxiety When we sleep our brains clear out the clutter.  It gets rid of the choas of the day and gets our brains ready for the next day.  When your sleep is disrupted and you're waking often in the right it can cause your thoughts to become stuck in a pattern of negative thoughts.  This leads to an increase of feeling anxious.   Connecting Anxiety to Sleep Anxiety is a terrible feeling to battle.  When you are feeling anxious it can cause you to have a difficult time sleeping.   As you're struggling with sleep, the lack of sleep will then lead to feeling more anxious.   Stop the Cycle  If you do not have any medical situations keeping you from sleep you can do some simple things to help you get more sleep.  Try getting rid of those electronics.  Stop staring at your phone about an hour before bed.  Establish your sleeping schedule and keep with it through the weekend too.  Try t...

Q&A Many clients all have a very important question that they ask.  How much sleep do I actually need?  I feel fine after just sleeping for 6 hours while my partner seems to sleep forever! How Much Sleep Do You Need? How much sleep each person needs varies slightly from person to person.  Most adults need a minimum of seven hours of sleep to be able to function correctly and feel rested.  Some adults do need more and very few need less sleep.  A sleep journal is a perfect way to find out how many hours you need to sleep. Finding Out The best way to determine exactly how much sleep it takes for you to feel rested is to go to sleep when you feel tired in the evening and sleep without an alarm.  This can be tricky around work schedules so starting this when you’re on vacation or over a long weekend is a great idea.  Starting Friday night, instead of staying up to binge watch that favorite show, go ahead and have an early dinner aroun...