However, not everyone is drifting off to blissfully and waking up feeling rejuvenated.  In fact, sleep disorders are extremely prevalent, especially due to our increasingly demanding lifestyles. According to the National Sleep Foundation, more than 18 million American adults are suffering from a disorder known as obstructive sleep apnea (OSA). This is a serious condition that occurs when the airway becomes obstructed causing breathing to stop for ten seconds or more. In addition, problems can also occur when signals from the brain that tell our muscles to breathe are not functioning properly.

Understanding your risk

OSA is more common in men than women and those with physical features affecting the airway. Lifestyle factors placing you at a higher risk for OSA include obesity, using alcohol, sedatives, and smoking. Prolonged OSA is linked with many diseases such as high blood pressure, cardiovascular disease, heart attack and heart failure, stroke, diabetes, depression, and cognitive decline. Understanding this connection is important for the prevention and management of these chronic conditions.

Knowing your risk and answering ‘yes’ to the following questions is a great first step in identifying whether you might have OSA:

• Do you wake up throughout the night choking or gasping for air?
• Are you excessively sleepy during the day?
• Do you snore loudly?
• Do you frequently stop breathing in your sleep?
• Are you overweight?

You deserve great health! If you are experiencing signs of OSA, or are concerned you may have a disorder. It is important to obtain a comprehensive evaluation by a licensed practitioner to help you receive a proper diagnosis.

At FXMed Centers, we offer a thorough assessment and sleep disorder testing that can be completed from the comfort of your own home. Contact our team at 855-MYFXMED (693-9633) for more information and to schedule an evaluation.

References:

https://www.jabfm.org/content/20/4/392.full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5612637/

www.sleepassociation.org

www.sleepfoundation.org

www.sleepapnea.org

https://aasm.org/

www.sleepassociation.org/sleep-disorders/sleep-apnea/sleep-apnea-screening-questionnaire-stop-bang/

The post Prioritizing Your Sleep is Crucial for Your Health first appeared on Specialized Therapy.

The post Prioritizing Your Sleep is Crucial for Your Health appeared first on Specialized Therapy.

When it comes to prioritizing sleep, how many of you say things like, “I just don’t have time”? Many of us are not getting the recommended 7-9 hours of sleep per night and waiting for Saturday to recoup the lost hours may not be so good either. A recent study indicated that playing catch up with your sleep on the weekends has no added benefits and can even be harmful to your health. All the more reason to start developing better habits. Having a positive sleep routine can be one of the most relaxing and enjoyable times of the day; one that keeps us healthy all year long.

Here are some tips that can help set you up for optimal sleep:

1. Be mindful of what you are putting in your body

• Limit your intake of caffeinated beverages prior to 2 pm or 12 pm if you are caffeine sensitive.
• Don’t eat within 2-3 hours before bed.
• Reduce or eliminate alcohol consumption because it is disruptive to the sleep cycle.
• Instead, try sipping a cup of relaxing herbal tea in the evening such as lemon balm or chamomile.

2. Scan your environment

• Keep it cool. Our bodies cool down naturally at night helping us to fall and then stay asleep.
• Keep it comfortable. Is your space a place you enjoy being? Keeping your room neat, cozy, and quiet will set you up for better sleep.
• Keep it dark. We are programmed to sleep when it is dark; using room darkening shades or wearing an eye mask can help jump-start this process.
• Keep it device free. Reduce your exposure to stimulating bright lights such as the TV, computer, cellular phones, and video games. These electronics give off EMFs (electromagnetic field) that are known to disrupt sleep.

3. Develop a routine. Having a peaceful routine can send signals to the body that it is time for sleep

• Engage in stress-free activities that bring you joy
• Daily exercise promotes a more restful sleep
• Diffuse calming essential oils like lavender or cedarwood
• Spend quality time with loved ones
• If you experience difficulty falling asleep, try this relaxation breathing technique while lying in bed:
  • Inhale through your nose for a count of four
  • Exhale through your mouth for a count of six
  • Complete this cycle a handful of times to experience its calming benefits

If you believe you are struggling with a sleep disorder, contact us to learn more about our at-home sleep studies. If you would like additional help managing your sleep or other aspects of your mind-body health contact us to schedule an appointment at 201-488-6678, or visit specializedtherapy.com

The post Simple Tips to Create Better Sleep Habits first appeared on Specialized Therapy.

The post Simple Tips to Create Better Sleep Habits appeared first on Specialized Therapy.