The Insomnia Blog - Sleep Doctor Michael Breus, PhD

Men and women: Different When it Comes to Sleep

This article in the Wall Street Journal caught my eye recently—it’s a great roundup of recent research on the differences between the way men and women sleep. Gender differences in sleep are a fascinating and important area of study. We all know that men and women have different sleep tendencies—think of all those early bird/night owl partnerships out there—but we’re now beginning to understand more about why gender matters when it comes to sleep.

 I was particularly interested in a couple of the most recent studies, which show evidence of some fundamental biological differences between men’s and women’s sleep. One suggests that there are marked differences in the circadian rhythms of men and women. In this study, researchers observed the circadian cycles of 157 men and women between the ages of 18 to 74, measuring melatonin levels and body temperature in order to track the 24-hour sleep-wake cycle. Over the course of a month-long inpatient sleep period, researchers found significant differences between men and women in both the timing of their circadian clocks—which help govern sleep times and wake times—and the duration of the circadian clock itself.  Among those differences:

• Women’s circadian clocks are set to an earlier hour than men’s, making them more inclined to fall asleep earlier and also to wake earlier. Women showed a stronger inclination for activity earlier in the day than men.
• Circadian cycles were actually shorter for women than for men, by six minutes. Even a slight difference can have significant impact on nightly sleep and on energy levels during the day. Think about a clock that runs a handful of minutes behind every day. Over time, those minutes really add up!
• Not only did women’s circadian clocks generally run earlier and shorter than men’s, but also many more women had internal clocks that ran a full cycle in under 24 hours.

 Another recent study found that women tend to perform better than men when low on sleep, and also can rebound more quickly from mild sleep deprivation when they get restorative sleep.  I was really interested in this one because it looks at the question of making up for work-week sleep deprivation with extra rest over the weekend. Women and men were asked to sleep for only six hours per night, over six consecutive nights, to approximate the typical sleep deprivation that many of us experience during a busy work week. The participants then spent two nights “catching up” on their rest with extended overnight sleep. Researchers found that women scored higher on performance tests during the period of low sleep, and that their performance improved more than men’s after two nights of extended sleep.  (Take note: Neither men nor women in the study were able to truly “catch up” on their sleep over the two nights. Both fell short, but women simply came closer than men.) We know that women spend more time than men do in deep, slow-wave sleep stages over the course of a night.  Time spent in deep sleep is restorative and memory boosting, which likely explains the advantage women have in performing under low-sleep conditions.

 Women may reap real benefits from deeper sleep, but there is also evidence that they are in other ways more vulnerable than men to sleep disorders, and to the health risks associated with lack of sleep.

•  The biological phases of a woman’s life—menstruation, pregnancy, menopause—and the hormonal shifts that accompany them make women more likely to experience disruptions to their sleep. Women in general are more susceptible than men to sleep disorders such as insomnia.  Because of their propensity for deep sleep during the first part of their lives, women may receive protective benefits early on. But particularly after the age of 40, women’s sleep often deteriorates.

 

• Research suggests women have a different relationship with sleep when it comes to illness.  One study showed that women who got less than 8 hours of sleep demonstrated an elevated risk for heart problems.  Men in the study who got the same amount of sleep also saw increased risk, but the increase was not as significant as it was for women. The results of a recent study on cancer and sleep found that women were significantly more likely than men to suffer from insomnia while undergoing cancer treatment.

 I’d like to see even more research that sets out to explore differences in the ways men and women experience sleep. The more we understand about how gender influences sleep, the better we’ll be able to develop targeted, effective remedies for sleep problems for both men and women.

 

Sweet Dreams,

Michael J. Breus, PhD 
The Sleep Doctor™ 
www.thesleepdoctor.com

 

The Sleep Doctor’s Diet Plan:  Lose Weight Through Better Sleep

 

Everything you do, you do better with a good night’s sleep™ 
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Sleep Apnea and the War on Snoring

The war against snoring has lately gotten very public. A major hotel chain is marketing “snore absorption rooms” in some of its locations in Europe and the Middle East: sound-proofed rooms filled anti-snoring beds and pillows. The hotel chain has also inaugurated what it calls “snore patrols.” Within designated quiet zones in the hotel, employees monitor the noise from patrons’ snoring—if a guest’s snoring reaches a certain noise level, they can expect a knock on their door!

Meanwhile, there’s talk of this new celebrity trend: the snoratorium, a soundproof bedroom designed for the snorer-in-residence to sleep in luxury and comfort—and away from anyone who might be disturbed by their noisy sleep habits. (Celebrity couples aren’t the only ones retreating to separate rooms in search of undisturbed sleep. Separate bedrooms are an increasingly common choice for couples.)

I’m all in favor of a war on snoring, but I’d rather see a focus on eliminating snoring as a health problem, rather than finding inventive ways to mask the sound, or sending partners to separate bedrooms. Snoring should never be ignored; it is a sign of disordered sleep and can have serious health consequences, especially if the snoring is accompanied by Obstructive Sleep Apnea (OSA). 

Sleep apnea is a serious sleep disorder that causes your airway to close, cutting off your breathing during sleep. In the case of sleep apnea, this can happen a handful of times during the night. People who suffer from moderate to severe sleep apnea stop breathing many times over during the course of a night’s sleep, as frequently as once a minute or more.  Sleep apnea of any degree prevents you from getting restful sleep, and can lead to chronic sleep deprivation, which is associated with a litany of serious health problems, including cardiovascular disease, diabetes, and obesity. 

A new report from the US Health and Human Services Agency for Healthcare Research and Quality focuses on obstructive sleep apnea in adults, it’s related health complications, and the possible options for treatment. The good news is that there are several effective and safe treatment options for sleep apnea. The bad news is that sleep apnea remains significantly under-diagnosed—many snorers out there have no idea that they are suffering from this disorder. The National Institutes of Health estimate that 12 million adults have been diagnosed with OSA—but there are likely millions more who have yet to be diagnosed. 

Not everyone who snores has OSA. But snoring is a key symptom of sleep apnea. Other symptoms of sleep apnea include:

• Waking feeling tired and un-refreshed
• Excessive sleepiness during the day
• Morning headaches
• Difficulty with concentration, memory and focus
• Moodiness
• Chronic congestion
• Someone observes your disrupted breathing

If you recognize any of these symptoms, it’s time to have a conversation with your doctor about an evaluation for OSA. A diagnosis of sleep apnea always starts with a conversation with your physician. In some cases, the process may also include a stay at a sleep clinic, or sleeping at home with a monitor that measures disruptions to breathing.

If you’ve been diagnosed with sleep apnea, what comes next? There are a number of treatments for OSA that have proven effective.

• A CPAP, or Continuous positive airway pressure machine, is the most common treatment option for sleep apnea. Sleepers wear a mask which pushes a constant stream of air through the airway, preventing the airway from collapsing and cutting off breathing. CPAP machines have proven to be very effective in treating sleep apnea—and eliminating the snoring that so often accompanies it. The machine often takes some getting used to for patients, but the rewards—restful sleep, protection against health problems associated with OSA—are worth it.
• A MAD, or Mandibular advancement device, also called an oral appliance, is a mouthpiece that keeps the jaw in a forward position and the airway open during sleep. An oral appliance is custom fitted by a dentist. There are over-the-counter mouthpieces sold as anti-snoring devices, but these are not the same thing as the oral appliance; you should speak  to your doctor before using an anti-snoring mouth guard.
• There is a fairly new treatment available, called Provent, that uses a small disposable one way valve placed over each nostril that can be used as alternative to CPAP.  Provent requires a doctor’s prescription.

These treatment options for sleep apnea have been well researched. We know they are safe, and we know they work. There are a surgical options for sleep apnea, which involves removal of tissue at the back of the throat to widen the airway. It’s not yet clear that surgery is as effective as the other treatment choices available, but we know surgery involves more inherent risk.

Let’s not overlook lifestyle changes—losing weight, exercising, cutting out alcohol—may reduce your sleep apnea, and will absolutely improve your health.

So let’s engage in the war on snoring—but let’s make sure we’re attacking the problem in the right way.

Sweet Dreams,

Michael J. Breus, PhD 
The Sleep Doctor™ 
www.thesleepdoctor.com

The Sleep Doctor’s Diet Plan:  Lose Weight Through Better Sleep

Everything you do, you do better with a good night’s sleep™ 
twitter: @thesleepdoctor 
Facebook: www.facebook.com/thesleepdoctor

 

 

 

Erectile Dysfunction and Obstructive Sleep Apnea

Feeling tired?  There are many reasons why we sleep poorly, from insomnia to obstructive sleep apnea (OSA).  Regardless of the reason, lack of sleep or lack of quality sleep can make us unpleasant people to be around, and sustained lack of sleep has been linked to more serious problems like diabetes.  In fact, difficulties sleeping often point to other underlying issues, even ones that seem to be unrelated to sleep—like impotence, for example.

For men, at least.  A new study links sleep disorders and sexual impotency.  Specifically, the study examined the relationship between obstructive sleep apnea (OSA) and erectile dysfunction.  OSA afflicts more than 12 million Americans and is characterized by repeated stops and starts of breathing during sleep when throat muscles relax and block the airway.  Left untreated, those with sleep apnea suffer from poor quality sleep and chronic sleep deprivation, leading to health issues that can be life-threatening: weight gain, diabetes, and cardiovascular problems.

The study found that

• Men with erectile dysfunction were more than twice as likely to have OSA than those without erectile dysfunction.
• The more severe the erectile dysfunction, the greater the likelihood of having OSA
• Men with erectile dysfunction should probably be screened for OSA

This is bad news for men, but somewhat of a break for women—most studies show quite a  discrepancy between the effects lack of sleep brings men versus women. For instance, if a woman gets fewer than 8 hours of sleep, her risk for heart disease goes up but men don’t seem to show such as great a risk of heart disease from lack of sleep.  This link between OSA and erectile dysfunction is obviously a uniquely male problem—and one that should be noted by men with either condition.

Getting a good night’s sleep can do a world of good for your whole body.  Get screened for OSA and if you have OSA, make sure to use your CPAP machine, oral appliance or other prescribed treatment on a regular basis.  Improve your overall sleep with better sleep hygiene.  After all, everything you do, you do better with a good night’s sleep—everything.

Sweet Dreams,

Michael J. Breus, PhD 
The Sleep Doctor™ 
www.thesleepdoctor.com

The Sleep Doctor’s Diet Plan:  Lose Weight Through Better Sleep

Everything you do, you do better with a good night’s sleep™ 
twitter: @thesleepdoctor 
Facebook: www.facebook.com/thesleepdoctor

Learning something new! The Hat Trick for CPAP

If you’re one of the 18 million Americans who suffer from Obstructive Sleep Apnea (OSA), you know that one of the most helpful forms of treatment is the CPAP machine. People with OSA stop breathing repeatedly during their sleep, often for a minute or longer and as many as hundreds of times during a single night. CPAP stands for Continuous Positive Airway Pressure -basically, CPAP works like a vacuum cleaner in reverse by pushing air down a person’s throat while they are sleeping to help keep their airway open, so breathing is possible. Left untreated, sufferers of sleep apnea suffer from poor quality sleep and chronic sleep deprivation, leading to health issues that can be life-threatening: weight gain, diabetes, and cardiovascular problems. The benefits of CPAP use are pretty clear.

It’s critical to regularly use a CPAP machine if you have OSA, but that’s easier said than done for many people. I know from my patients that the trouble many people have with the CPAP is getting a mask that feels comfortable. In fact, a guest editorial by a doctor in Sleep Review Magazine not only describes this problem, it offers an awesome solution—but it might not be what you’d expect. Dr. Edward Michaelson suggests using an ordinary baseball cap as a way to make your CPAP machine more comfortable.

He calls his innovation a ‘hat-trick’ because there are three ways in which it is helpful (just like a person who scores three consecutive goals in hockey is said to have accomplished a ‘hat trick’):

•     The baseball cap helps both the top and back straps of the CPAP mask stay on, particularly for people who are bald
•     The hat adds space, helping to reduce facial strap marks
•     The bill of the cap can help "lock" the position of the CPAP mask-tubing, making the whole system more secure and lessening the likelihood of leaks AND if the cap is worn backwards, it will keep people off of their back, the worst sleeping position for those with sleep apnea

All of this is good news for people who find that their CPAP masks often fall off. In fact, Dr. Michaelson writes that he first looked into this alternate use of a baseball hat because his goatee made most CPAP masks difficult to wear—talk about innovative medicine! I saw this editorial and couldn’t pass up the opportunity to blog about something that made me think about new ways to address old problems—it’s so simple (and sort of funny).

This ‘hat-trick’ sounds like a real score.

Sweet Dreams,

 

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Everything you do, you do better with a good night’s sleep™
twitter: @thesleepdoctor
Facebook: www.facebook.com/thesleepdoctor

Can Your Brain Learn to Help You Sleep Better?

One of the most frustrating conditions that keeps people from sleeping well and through the night is Obstructive Sleep Apnea (OSA).  Most people with OSA aren’t aware that they stop breathing multiple times during the night.  This situation results in fragmented, poor sleep, as well as low blood oxygen levels.  OSA has been associated with an increased risk for a myriad of health problems, including hypertension, heart disease, mood and memory problems.

It’s widely known in sleep medicine circles that the most common—and helpful—treatment we have these days for patients with OSA is the CPAP machine, short for Continuous Positive Airway Pressure.  The difference a CPAP machine can make for someone with Sleep Apnea is huge, and benefits go far beyond sleep.

The problem with CPAP therapy is that not a lot of people are good about using it on a routine basis.  While I maintain that continuous use is the best way to utilize your CPAP machine, there may ultimately be another way to help those suffering from OSA: the brain.

We’ve all heard it—some of us have even said it: ‘mind over matter.’  A new study from the University Toronto suggests that not only is this true, it could eventually provide relief for millions of people who face sleepless nights because of their Sleep Apnea.  OSA is called obstructive because it obstructs the airways.  Scientists found that this obstruction might cause you to learn to breathe more effectively.  Humans are remarkably adaptive creatures, and our brains are wired for learning—apparently even from the disruption of normal breathing.

The researchers from the University of Toronto suggest that the brains of people with Sleep Apnea are using the negative effects of OSA to learn to breathe more deeply and effectively.  This is due to a brain chemical called noradrenaline, which is released during times when lung function is obstructed.  This study suggests that in the future this chemical could be used to help those with OSA sleep better and breathe deeper.

This is great news for those who live with OSA, because a CPAP machine is about the least sexy thing you could bring into your bedroom.  Relief that comes in pill form would be much less invasive and much easier to use—and much easier to remember to use consistently.  This type of treatment is still in the dream phase, so until it becomes a reality, I encourage people with OSA to stick with the machines.

Still, it’s pretty amazing what the brain can learn to do, even while we’re asleep.

 

Sweet Dreams, 

Michael J. Breus, PhD
The Sleep Doctor™
Everything you do, you do better with a good night’s sleep™
www.thesleepdoctor.com twitter: @thesleepdoctor
Facebook: www.facebook.com/thesleepdoctor

 

 

More Reasons to Use Your CPAP

For people with Obstructive Sleep Apnea (OSA), a CPAP machine can be a life-changing device. I’ve written about the importance of regularly using your CPAP machine before, but there may be even more benefits to use of a CPAP.

 

Most people with OSA aren’t aware of that they stop breathing multiple times during the night.  This results in fragmented, poor sleep, as well as low blood oxygen levels.  OSA has been associated with an increased risk for myriad health problems, including hypertension, heart disease, mood and memory problems—even difficulties driving.

 

CPAP stands for Continuous Positive Airway Pressure, and CPAP machines are the most effective and helpful treatment currently available for patients with OSA. A new study in the journal SLEEP suggests that CPAP therapy can do much more than improve sleep:

• Patients who regularly use a CPAP machine felt significantly less fatigue throughout the day
• Patients who regularly use a CPAP machine also had much more energy
• Patients felt considerably less daytime sleepiness, particularly patients who had previously been excessively sleepy or fatigued

Scientists aren’t certain how and why CPAP therapy can have these additional positive effects, but they think that CPAP may reduce inflammation, which in turn reduces fatigue. Whatever the reason, this is great news for people who have OSA—and even better news for people who are already using CPAP machines to improve the quality of their sleep.

 

I’ve said before that the CPAP machine isn’t exactly the most attractive or sexy addition to your bedroom. But in addition to completely transforming the way a person with OSA sleeps, it also has the potential to help people feel less fatigued and have more energy throughout the day. We already knew that CPAP improves the quality of sleep of many, many people—and spares their partners hours of listening to the snoring and loud breathing that can accompany OSA. This study just gives us a few more reasons to recommend that patients with OSA use their machines every night.

 

The amazing machine that could.

 

Sweet Dreams,

 

Michael J. Breus, PhD

The Sleep Doctor™

Everything you do, you do better with a good night’s sleep™

www.thesleepdoctor.com

twitter: @thesleepdoctor

Facebook: www.facebook.com/thesleepdoctor

The Sleep Doctor’s Sleep Suggestions from the Top Sleep Stories of 2010 (Part I)

Happy New Year!  As 2011 is here I wanted to look back and think about all of the amazing stories, research and clinical cases that have changed the face of sleep medicine in 2010. The amount of sleep research going on today is one of the very reasons why I got into this field, the changes are constant and exciting. While this does not encompass everything, these are what I considered some of the top stories in sleep medicine in 2010, and I have included a practical sleep suggestion to help you use this research in your everyday life.

January

• Sleep Suggestion: Set your adolescent’s bedtime before 10pm
  
  •  Earlier bedtimes may have a “protective effect” for adolescents against Depression and Suicidal thoughts-in the Jan issue of the journal Sleep researchers found:
    
    • When parents set their kids bedtimes earlier (10pm or earlier), adolescents were less likely to suffer from depression (by 24%) and less likely to think about committing suicide (by 20%). Earlier bedtimes seemed to allow for more total sleep time in these kids. And kids who report sleeping 5 or fewer hours were 71% more likely to suffer from depression and 48% more likely to think about suicide.
• Sleep Suggestion: Make sure your child is getting enough sleep
  
  • High School Kids are not getting enough sleep-In a study published in the Journal of Adolescent Health 12,000 kids were evaluated in grades 9-12 and only 8% of students were found to get enough sleep on average.
  • 10% of Adolescents sleep only 5 hours
  • 23% sleep only 6 hours
  • Nearly 20% more 12^th graders have sleep deficits than 9^th graders

February

• Sleep Suggestion: After a class or lecture or presentation; take a break, close your eyes and rest for 10 minutes - you will remember more.
  
  •   “Wakeful Resting” can improve your memory- when we rest while awake our brains are still at work. One researcher commented: “Your brain wants you to tune out of other tasks so you can tune into what you just learned.
• Sleep Suggestion: Take a 90 minute nap and boost your “Brain Power.”
  
  • Researchers at UC Berkley found that a 90 minute nap can help boost and restore brain power, not only does it refresh the mind, but they think it can make you smarter. It makes sense: a 90 minute nap is about 1 full sleep cycle.

March

• Sleep Suggestion: Those under forty need 7-8 hours a night to keep off that “spare tire” of belly fat
  
  • Research from Wake Forrest University published in the journal Sleep showed that individuals under 40 who slept 6-7 hours a night had far less belly fat than those sleeping less than 6 hours and more than 8 hours.

• Sleep Suggestion: Know your kids friends, if your kids hang out with those that do not sleep, watch out for possible drug issues
  
  • In some fascinating research on social networks influence on teen health researchers at UC San Diego showed that the spread of one behavior in social networks (poor sleep patterns) influences the spread of another behavior, adolescent drug use.  

April

• Sleep Suggestion: Keeping a daily routine helps older adults sleep better. 
  
  • In the April issue of the Journal Sleep, researchers found that when older adults living in a retirement community kept a daily schedule there was a reduction in their insomnia and an improvement in their quality of sleep.

May

• Sleep Suggestion: Find your “sleep need” number and stick to it  
  
  • Sleeping less than 6 hours and more than 8 hours is linked to premature death! Researchers at the University of Warwick in the United Kingdom that those who slept less than 6 hours a night were linked to a 12% higher chance of premature death compared to those sleeping 6-8 hours. Also those that slept for 9 hours or more were linked to premature death, but probably for different reasons.

• Sleep Suggestion: Consider Yoga as a new technique for better sleep
  
  • Yoga helped cancer survivors reduce fatigue and improve sleep quality. A 4 week low-intensity yoga program that included breathing techniques (pranayama), meditation, visualization and special yoga positions (18 different asanas) appeared to help reduce fatigue in cancer survivors, they took less sleep medication, and they reported a better quality of life.

June

• Sleep Suggestion: Use your CPAP at least 4 hours a night - it could save your brain and life!
  
  • CPAP has been shown to reduce the incidence of cardiovascular events and hypertension in OSA patients. There was a 25% reduction of hypertension and cardiovascular events risk with consistent CPAP use (4+hours per night).
  • CPAP therapy was shown to restore brain tissue in adults with OSA. After 3 months of nightly CPAP use there was a significant grey-matter volume increase (in the hippocampus and frontal areas) this is where the brain does most of its information processing.

• Sleep Suggestion: Attention New Parents: Get more sleep and enjoy your relationship
  
  • First time parents’ relationship satisfaction appears to be linked to the amount of sleep they get while caring for their new infant. Research presented at the 2010 APSS convention showed that when you looked at actual hours of total sleep vs. estimated hours of sleep there was a negative relationship (less actual sleep = poor relationship satisfaction). So do not worry about meaningless chores, sleep more and be happy.  

• Sleep Suggestion: If you child was up late studying, drive them to school AND pick them up yourself!
  
  • Earlier school start times were associated with increase in teen auto accidents. This study done in Virginia showed that in Virginia Beach (where school start times were 7:20am ) vs. Chesapeake (where school start times are 8:40am),  there were 20% more teen car accidents. Most of these accidents were in the afternoon when school was out.

Next:  Part II covers what we learned from sleep research in the second half of 2010 and more great sleep suggestions.

 

Sweet Dreams,

 

Michael J. Breus, PhD

The Sleep Doctor™

www.thesleepdoctor.com

Twitter: @thesleepdoctor

Facebook: www.facebook.com/thesleepdoctor

 

Snoring in Children Link to Poor Academic Performance?

A recent observation made in Australia could have significant meaning in the United States: children who snore and have a bad night’s sleep could be lowering their IQ.

The domino effect goes something like this:

• A child has trouble breathing at night, which explains the snoring and sparks a bad night’s sleep.
• The labored breathing ultimately leads to a lack of oxygen.
• A bad night’s sleep translates to being constantly tired and unable to concentrate or learn new things easily.
• This in turn exacerbates developmental delays, poor memory, and behavioral problems in terms of attention, low frustration tolerance, and poor impulse control. 
• Over time, prolonged poor sleep can affect a child’s IQ and education.

I get asked about snoring children on a regular basis. Is it normal? Is it considered the same as an adult who snores?

Between 10 and 20 percent of normal children snore on a regular or intermittent basis, making the line between “normal” snoring and “abnormal” snoring seem a bit fuzzy. It’s when snoring hampers restful sleep that it should be addressed, as in adults. But there are a few things unique to snoring children.

In 2002, the American Academy of Pediatrics recommended that all 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 (OSA) syndrome. About one to three percent of children not only snore, but also suffer from breathing problems during their sleep.

First, speak with your pediatrician to get an accurate diagnosis. Though obstructive sleep apnea among adults is commonly discussed, it’s true that children can suffer from the same condition. And they won’t necessarily grow out of it.

Although most younger children with OSA are not overweight, which is typically associated with OSA, it’s key to determine if weight is a contributing factor. Now that childhood obesity is growing at an alarming rate—with 1 out of 3 kids today considered overweight or obese—it’s no surprise to me that more kids are getting diagnosed with OSA. Other underlying medical conditions, especially allergies or asthma, could also be to blame, in which case a nasal steroid spray could help improve nasal obstruction and OSA symptoms in children that also have allergies. If GERD (gastroenterological reflux disorder) is a factor, this condition could also be treated.

There could be other reasons, though, that are unique to children. A child could have been born with a small jaw or a small airway that makes it hard to breathe fully. There's also the possibility that the muscles and the nerves controlling those muscles are not well integrated during sleep and therefore do not open the airway enough. And then there’s the chance that a child has enlarged tonsils and adenoids that prevent normal breathing. This last possibility, in fact, is very common among youngsters. When the problems are significant enough, parents can choose to have their child’s tonsils and adenoids removed. 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.

Getting to the bottom of a child’s constant snoring that affects his or her quality of life is critical during those early developmental years. But aside from addressing any medical conditions triggering the problem, it’s also important to instill good sleep habits—or hygiene—in your children from as early an age as possible. If you teach your children how to prepare for sleep and to embrace it as an healthy component to life (and that they need their sleep to enjoy their days maximally) then they will naturally lower their risk for sleep disorders and grow into adults who experience restful, rejuvenating nights on a routine basis—maybe more so than their own parents!

No one likes a cranky, overtired child. Or an adult in that same state for that matter!

Here’s another way to look at it: If your kids can increase their mood and happiness, and possibly even their IQ, through more restful sleep, wouldn’t you want to encourage that?

Sweet Dreams,

 

Michael J. Breus, PhD

The Sleep Doctor™

www.thesleepdoctor.com

Treating OSA in Truckers: A Good Thing

Well, it’s really no surprise. A recent study indicates that treating sleep apnea in truckers lowers health care costs and disability rates. We’re talking about obstructive sleep apnea (OSA), a common sleep disorder I’ve blogged about several times. People with OSA briefly stop breathing multiple times during the night when the muscles in the back of the throat fail to keep their airway open. This results in fragmented, poor sleep, as well as low blood oxygen levels. OSA has been associated with an increased risk for myriad health problems, including hypertension, heart disease, mood and memory problems.

The findings of this latest study:

• On average, treatment for OSA led to more than $6,000 in total health plan and disability cost savings per treated driver.
• Total costs decreased by 41 percent in drivers treated for OSA (compared to an eight percent decrease in untreated drivers).

That’s a significant cost savings. But what about cost savings for other industries? Since treating OSA has been shown to lower accident rates, I would guess that other industries that carry a high risk for accidents could benefit as well. Think about pilots, captains of cargo ships, commercial fishermen, and just about anyone who drives a lot (attention: anyone who lives in a commuting city!).

Treatment for OSA is pretty straightforward. There’s no magic pill, but there’s the Continuous Positive Airway Pressure machine, or CPAP.   This device, which forces the airway to stay open so breathing is possible, is the best we have right now for treating sleep apnea.  Sleep becomes much more restful and solid; it also quiets the snoring that frequently accompanies that apnea. People who sleep with a snorer often rejoice, as data shows that sleeping with a snorer can steal about 1 hour of sleep. CPAP has others ways of saving lives; I’ve written about the life saving benefits of CPAP in earlier blogs.

Because people who carry extra weight are more prone to OSA, it often helps to drop a few pounds. (I know, easier said than done.) Sometimes, just eliminating the weight factor can cure OSA. I don’t dare suggest that the cliché rings true about truck drivers, but in a brief study conducted by the American Dietary Association back in 2007, 86 percent of the truck drivers surveyed were overweight with more than half tipping the obese scale.

So it wouldn’t surprise me to see OSA being problematic among this group of people. It doesn’t help that truckers typically keep erratic schedules, sleep in less-than-ideal settings, and often fall under the category of being a shift worker, which carries its own set of risks.

But for anyone—trucker or not—who has been diagnosed with OSA, seeking treatment can result in measurable results that go far beyond monetary rewards. There’s something to be said for an enhanced quality of life. A better night’s sleep. A more vibrant sex life. A stronger heart. An easier time controlling weight. And yes, all those things are related to an OSA-free life.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

http://www.twitter.com/TheSleepDoctor

Click here to order Dr. Breus's book, Beauty Sleep, on Amazon or Kindle, or here to buy it for the Barnes & Noble Nook.

Link Between Sleep Apnea and Eye Disorders

Like severe back pain or battling a bad stomach flu, your world can stop dead in its tracks when you’ve got an distressing eye disorder. What if the problem in your eyes, however, were associated with your sleep habits?

That’s what one recent study has found with regard to a rare eye disorder called floppy eyelid syndrome (FES). A British study points to a strong link between FES and obstructive sleep apnea (OSA), implying that when doctors see FES in a patient, they should also look for OSA, and vice-versa.