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Quality Summertime Shut Eye Tips

Summer has begun! As temperatures rise, you may find yourself struggling to fall asleep because it’s too hot. The temperature of your sleep environment is crucial to a good night’s sleep. The suggested bedroom temperature for quality sleep is 60-67 degrees (Sleep.org) – due to the fact your body decreases temperature to initiate sleep. So how can you still get quality snooze time in during the hottest months of the year? We’ve put together some tips to help you stay cool and get adequate sleep during the summer.

  • Type of bedding – Linen and cotton both wick moisture and are breathable fabrics. If you’re getting cotton sheets for summer, a lower thread count is suggested because the higher the thread count, the more tightly knit and less breathable the fabric.
  • Windows – Use blinds during the day to keep out the sunlight if the temperature is hotter outside. If it’s colder outside at night, open your windows to help increase air circulation and cool the room down.
  • Fan – If you don’t have an air conditioner, using a high-powered fan will be helpful. However, if you leave the fan fixed to your face, it will cool your body unevenly. A solution for this is to bounce the breeze off of a wall by pointing the fan towards a wall. Doing so will help spread the breeze along a wider area, helping cool your body more evenly. (Yawn Central)
  • Shower – Take a refreshing shower before bed to help you cool off. Going to bed with wet hair can help you to stay cool throughout the night.
  • Water – Dehydration is more common during the summer because of the heat. Not getting an adequate amount of water can make you feel tired all day. Try drinking some water 30 minutes before you go to bed. (POPSUGAR Fitness)

A few recommendations by the Sleep Council include:
– Remove your duvet and use cotton sheets
– Tie back long hair
– Drink plenty of water
– Chill socks and pillowcase in the refrigerator

For more information on sleep disorders and how to discover quality sleep, please visit www.amerisleepsd.com or contact us at 619-717-8102.

How Light Affects Your Sleep

Have you ever gone on vacation and slept like a baby in your hotel room? Your good night’s sleep may be a result of more than a comfortable mattress and a well-deserved mental break from the stress of everyday life. It could be related to the absence of light.

To help guests have a positive experience, many hotel rooms install blackout curtains in their rooms. They do this because research shows that light is one of the most significant external factors that can profoundly affect sleep.

Light-sensitive cells in the retinas of our eyes react to light and tell the brain whether its daytime or nighttime, setting our sleep patterns accordingly. When our surroundings transition from darkness to light, our brain can be tricked to think that it is a new day and try to wake the body.

Circadian rhythms are internal clocks that regulate our sleep. The length of a typical circadian rhythm is approximately 24 hours. Because artificial light is all around us, it can make it difficult for the brain to process the information correctly, which can lead to a disrupted circadian rhythm and cause us to lose sleep. Blue light appears to be the most disruptive at night because it suppresses the production of melatonin at a higher rate than other types of light. Common sources of blue light include fluorescent and LED lighting, as well as digital screens, such as smartphones, tablets, computers, and TVs.

The next time you find yourself tossing and turning at night, open your eyes and notice if there is any light filling the space in your room. Common light sources that can affect your sleep include:

  • Alarm clock
  • Mobile device
  • Television
  • Street lights
  • Stars/Moon

For more information on sleep disorders and how to discover quality sleep, please visit www.amerisleepsd.com or contact us at 619-717-8102.

The Best Earplugs for Your Partner

Is your snoring keeping your partner awake at night and causing them to be sleep deprived? Sleep deprivation can contribute to lack of focus and make them feel irritable and cranky. Even when your partner eventually falls asleep, it’s likely that your snoring wakes them up a few hours later and that same snoring prevents them from falling back asleep.

You may want to consider having a sleep diagnostic test done to understand the cause of your snoring, and if there is an opportunity to remedy it.

In the meantime, you can help your partner get some rest by purchasing earplugs to help cancel out the snoring. The best earplugs for snoring should block out most noise and should have an NRR (noise reduction rating) of 30 and above. These types of earplugs can be found online, in your local drugstore, and are available from your doctor.

Following are some suggestions for earplugs in different price ranges which are all NRR30 and above:

Howard Leight by Honeywell MAX Disposable Foam Earplugs

Moldex 6800 Pura-Fit Soft-Foam Earplugs

Decibullz – Custom Molded Earplugs

HEAROS Xtreme Protection Noise Cancelling Disposable Foam Earplugs

The Ear Buddy Premium Soft Foam Earplugs

Flents Quiet Time Earplugs

SoundOff Sleep, with patented SnoreMasking™ technology – This one isn’t an ear plug but it uses technology to block out snoring.

Contact AmeriSleep Diagnostics at (619) 717-8102 to schedule an appointment to diagnose the cause of your snoring.

Tips for a Good Night’s Sleep

Sleeping well has a direct impact on your quality of life. Still many of us consistently toss and turn at night, struggling to get a sufficient amount of sleep. Your daily routines can have a major impact on your sleep. We’ve compiled the following list of several healthy sleep practices that can improve your ability to fall asleep and stay asleep:

  1. Stick to a consistent sleep schedule.
    Try going to bed at the same time and waking up at the same time, even on the weekends. This can help regulate your body’s internal clock to help you fall asleep and stay asleep for the night.
  2. Keep a sleep diary for a week.
    Track what time you go to sleep and what time you wake up. Determine the total number of hours slept and if you woke up throughout the night. Also, take note of how you feel in the morning whether it’s well rested or exhausted. Doing so will give you key insights into your sleeping habits and be useful to your doctor if you believe you are suffering from a sleep disorder.
  3. Power down before bedtime.
    Bright light is one of the largest triggers to our brains that it’s time to be awake and alert. Dim the lights and turn off all your devices at least 30 minutes prior to bedtime.
  4. Exercise regularly.
    Adding even just a few minutes of physical activity to your day can make a difference in your rest. Regular, vigorous exercise it best, but even light exercise is better than no activity.
  5. Cut the caffeine.
    Caffeine is a stimulant that can keep you awake. It’s found in coffee, tea, chocolate, cola, and some pain relievers. Experts recommend avoiding caffeine four to six hours before bedtime.
  6. Avoid large meals before bedtime.
    Your body isn’t meant to be digesting while you sleep. Try avoiding eating large meals for two to three hours before bedtime. If you get hungry, have a light healthy snack 45 minutes before bed.
  7. Improve your sleep environment.
    Sometimes even minor changes to your bedroom can make a big difference in your quality of sleep. A quiet, dark, and cool setting can help promote a good night’s rest. Try keeping your bedroom free from any noise that may disrupt your sleep. If you can’t eliminate the noise, try masking it with a sound machine or a fan.

If your sleep difficulties don’t improve through good sleep hygiene, you may be suffering from a sleep disorder. An estimated twenty percent of adult Americans suffer from Sleep Apnea, and ninety percent go undiagnosed. Our mission at AmeriSleep Diagnostics is to provide comprehensive diagnostics, education and treatment of sleep disorders.

Contact us today at www.amerisleepsd.com/contact/ or (619) 717–8102 to take your first step toward a better night sleep.

Sources:
https://www.nytimes.com/guides/well/how-to-sleep
https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips https://www.huffingtonpost.com/2014/03/17/better-sleep-tips-best_n_4958036.html

Is Noise the Secret to Better Sleep?

White noise is described as a combination of all of the different frequencies of sound. While sleeping, our hearing is still alert and our brains still continue to process sounds. White noise is used to create a masking effect for those sounds, blocking out unexpected changes or inconsistencies in noise that disturbs light sleepers and people trying to fall asleep. The monotonous attribute of white noise makes it easy for us to ignore.

According to an article by Huffington Post, because white noise is steady but unpredictable, it gently draws our attention without requiring any actual focus. Dr. Christopher Winter, a neurologist and sleep medicine doctor, explains that with white noise “There’s really nothing there to process — it’s a very basic, nonrepetitive sound.” Huffington Post described a sleep study from 2014, in which an audio was played of someone reading words while people slept. The results showed that the “sleeping participants’ brains automatically categorized the words being read as either verbs or colors”.

Genuine white noise can only be generated electronically. However, there are other types of white noise used to promote healthy sleep, such as: nature sounds, machinery noises and ambient soundscapes. Some people prefer those background noises compared to the harsh tone of pure white noise.

Want to find out if white noise helps you sleep better without having to purchase a sound machine? Try using a fan or a free white noise or nature sound MP3. Another option is to download a white noise application on your smartphone.

5 Tips To Help Fall Asleep Faster

Getting a good night’s sleep is crucial to your daily function in several aspects. Having trouble falling asleep can be extremely frustrating and certainly hinders your ability to get the adequate amount of rest. Following are a few ideas to help you fall asleep faster:

Hide Your Clock

If you toss and turn while watching the minutes get closer and closer to morning, hide your clock.  Checking the time often can increase stress and make it harder to fall asleep.

Turn Down the Temp

A cooler bedroom is ideal for better sleep.  According to the National Sleep Foundation, your bedroom temperature should be between 60-67 degrees Fahrenheit for an optimal night’s sleep.

Cut the Caffeine 

You’ve heard this one before, but it is easy to forget when you are sluggish in the afternoon and need a little pick-me-up. Many people make it a habit to rely on caffeine to get through their day, however, having caffeine later in the day could be what’s keeping you up at night and stopping you from falling asleep at a reasonable hour. Try eliminating caffeine after lunchtime.

Drown Out the Noise

If it’s noise that’s keeping you up late at night, try downloading a white-noise app to play a calming continuous noise throughout the night. Having a consistent sound such as a white noise, a rainstorm or ocean could help drown out external noises that are distracting you from falling asleep.

Lavender Essential Oil

Lavender is effectively a natural relaxant and research has shown that its scent can ease anxiety and insomnia. Try sprinkling a few drops of pure lavender essential oil on a tissue and tucking under your pillow or using an aromatherapy diffuser.

Tried these tips and still having trouble falling asleep? You may be suffering from a sleep disorder. An estimated twenty percent of adult Americans suffer from Sleep Apnea, and ninety percent go undiagnosed.

Our mission at AmeriSleep Diagnostics is to provide comprehensive diagnostics, education and treatment of sleep disorders. Contact us today at www.amerisleepsd.com or (619) 717–8102 to take your first step toward a better night sleep.