All articles in Sleep Hygiene

How To Get Better Sleep With A Snorer

About a quarter of people who are married or live with someone say that they’ve lost sleep because of their bed partner, according to a 2005 National Sleep Foundation survey.

And one of the biggest culprits — unsurprisingly — is snoring.

“Today” show viewers sent in video snapshots of what keeps them up at night. And while the results, seen in the clip above, are easy to laugh off, snoring can actually be serious.

Snoring “can be a sign of something more serious, called sleep apnea,” said Eric Cohen, M.D., an obstruction of the airways that can cause a snorer to stop breathing, sometimes hundreds of times a night.

“Your body has to work harder, your heart has to work harder,” Cohen said about sleep apnea, which can lead to health concerns like increased risk of depression, diabetes and heart attack.

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How snoring can ruin your day

Picture: Thobeka Zazi Ndabula

QUESTION: I need urgent help. For the past three months I have been constantly exhausted. Most mornings I wake up with great difficulty. I also feel really groggy.

My partner is constantly on my case about me waking her up with my snoring.

She says I stop breathing when I sleep. I feel she is paranoid, but am concerned about my deteriorating function. I feel like a zombie for most of the day now.

ANSWER: The situation sounds very unpleasant. I’m sure it is placing major stress on your relationship. Disturbed sleep is a terrible thing and I do understand your partner’s frustration.

Snoring is often overlooked as a contributor to poor sleep and related health problems. People underestimate the long-term effects, besides losing a relationship partner or the passion in your bedroom.

Another misconception is that only obese people snore. Obesity is often a causative factor, but not always the only culprit.

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Got Insomnia? Eight Tips to Help You Get the Sleep You Need

Cartoon of man counting sheep

100, 99, 98, 97 … 5, 4, 3, 2, 1 … and let’s start counting those sheep all over again.

Do you have trouble falling or staying asleep? You’re not alone. Most of us have experienced occasional insomnia but for some people, lack of sleep is a chronic issue.

Every once in a while probably won’t cause any problems, but when it’s a nightly occurence, insomnia can lead to a number of physical and mental health issues.

What can happen if you have chronic insomnia

  • Increased risk of high blood pressure, heart disease and diabetes
  • Depression and/or anxiety
  • Lower performance on the job or at school
  • Slowed reaction time while driving and higher risk of accidents
  • Weight gain
  • Irritability
  • Substance abuse
  • Weakened immune system
  • Memory impairment

What the brain does when you’re sleeping

Exactly what happens during sleep that is so important to our brain function is still a scientific mystery.

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 3 Healthy Sleeping Habits Every Woman Should Adopt

By Michelle King Robson Expert HERWriter

Sleep Disorders  related image

Elena Elisseeva/PhotoSpin

How do you feel at 8:00 each day, in the morning and in the evening? These used to be really unpleasant times for me. I would be groggy when the sun rose and sluggish when the sun went down. And I would struggle to relax—contending with hot flashes, joint pain and restlessness during the twilight hours in between.

I am an ambitious person. Like most of you, I am juggling work, volunteering and spending time with loved ones. And I always strive to make a positive impact through what I do. But I also know that if I don’t take care of myself, then I can’t be a source of support to others.

That’s why I came up with these healthy nighttime habits to help make sure I wake up empowered for the day. I think you deserve these too!


1. Maintain an evening routine to unwind and disconnect

When bedtime rolls around, my mind is usually still active with ideas and thinking of my long to-do list.

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Around the Clock: Sleep disorders can have wide-ranging consequences


June 18, 2014 1:30 pm  •  

Ulcers, hyperglycemia, diabetes, hypertension, gastric intestinal problems are not always caused by diet – they could be linked to a disrupted internal clock.

Working a job that requires shift-work or experiencing chronic jet lag disrupts your circadian rhythm. It results in countless consequences to your body that simply can’t be fixed by counting sheep.

“Stimulants such as caffeine can disrupt a patient’s circadian rhythm but also irregular sleep habits, jet lag, Delayed Sleep Phase Disorder, which is common in teenagers, Shift Work Sleep Disorder and Advanced Sleep Phase Disorder, which is common in older people,” says Dr. Baqhar Mohideen, the medical director of the Center for Sleep Medicine at Porter Regional Hospital.

“A quarter of American workers are on shift-work – 10 percent of which experience Shift Work Sleep Disorders.”

Delayed Sleep Phase Disorder is when patients fall asleep late and have difficulty waking up in the morning.

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Sleep education program spurs preschoolers to snooze 30 minutes longer at night  


Credit: xiaphias/Wikipedia
Taking part in an educational sleep program resulted in a 30-minute average increase in sleep duration at a one-month follow-up for preschoolers, according to a new study from the University of Michigan.In the study, published in the journal Sleep, families in two Head Start programs participated in the Sweet Dreamzzz Early Childhood Sleep Education Program. The Detroit-area nonprofit organization, Sweet Dreamzzz, Inc. developed the program and offers it for free when funding allows. Head Start programs aim to give preschool opportunities to low-income families, in part to improve readiness for elementary school.

Researchers found that among 152 preschool children and their families, the sleep education program produced a 30-minute increase in among the kids, says lead author Katherine (Wilson) DeRue, M.D., M.S., who conducted the study while a postgraduate fellow at the University of Michigan Sleep Disorders Center and Departments of Neurology and Pediatrics.

“We know that an increase in sleep duration of that magnitude is associated with better function for kids during the day” says DeRue, who is now a pediatrician and sleep physician at IHA Pulmonary, Critical Care and Sleep Consultants in Ann Arbor, Mich.

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Better Sleep: 4 Simple Ways to Help

Difficulty falling asleep or staying asleep also spells trouble for your waking hours. For better sleep, you can start by putting your smart phone away.

At night you lie in bed, watching the clock and stressing out that you will have to get up in a few hours. During the day, you’re exhausted, sleepy and unfocused.

You’re not alone. At least 40 million Americans suffer each year from sleep disorders such as apnea, narcolepsy or restless leg syndrome, says the National Institutes of Health (NIH). Another 20 million experience occasional sleeping problems.

The amount of sleep each person needs depends on many factors, including age. For most adults, the best amount of sleep is seven to eight hours a night, the NIH says. Some people, though, may need as few as five hours or as many as 10 hours of sleep, the NIH says.

If you are sleep-deprived for  a long period of time, talk to your doctor.  

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Study Links Pot Use With Poor Sleep


It’s possible that insomnia leads some people to turn to marijuana, study authors say

Study Links Pot Use With Poor Sleep

By Steven Reinberg
HealthDay Reporter

WEDNESDAY, June 4, 2014 (HealthDay News) — People who use marijuana may have trouble falling and staying asleep and feel drowsy during the day, new research suggests.

And adults who started using the drug before they were 15 seem to be twice as likely as nonusers to have problems falling asleep, not feeling rested after sleep and feeling tired during the day, the University of Pennsylvania researchers said.

It’s possible that people who already suffer from insomnia turn to marijuana as a way to help them sleep, said study lead researcher Michael Grandner, an instructor in psychiatry at the university.

“The type of person who reports marijuana use in the U.S. is more likely to also be the type of person who has sleep problems,” he said. “It doesn’t mean that one is causing the other.”

It’s more likely that people with sleep problems and stress may turn to marijuana as a way to self-medicate, Grandner said.

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Not getting enough sleep? Blame your pet

More than half of the patients seeking consultations at the Mayo Clinic’s Sleep Disorders Center are pet owners whose sleep is disturbed by their furry friends.

Photo: tab1962/iStockphoto

Is a snoring dog or yowling cat keeping you from getting enough shut-eye? You’re not alone.
A Mayo Clinic study found that more than half of the patients seeking consultations at its sleep clinic are pet owners whose sleep is disturbed by their kitty and canine companions.
Forty-one percent of the sleep-deprived pet owners said the disturbances come from allowing their cats or dogs to share the bed, while 58 percent say the disruption comes from simply letting their pets sleep in the same room.
And snoring isn’t just a people problem. The study found that 21 percent of sleep clinic patients had snoring dogs and 7 percent had snoring cats.
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Too Much Technology Affects Quality of Sleep

A study titled “Association between Information and Communication Technology Usage and the Quality of Sleep among School-Aged Children during a School Week” from the School of Health Sciences, University of Tampere, Finland, sought to determine the association between communication technology (ICT) usage and quality of sleep in school-aged children during a school week.

Researchers concluded that intensity of information and communication technology does seems to interfere with the quality of sleep, with low-use participants sleeping better than the high users.

According to the new research, all 61 subjects, 10–14 years of age, were monitored using a portable device (Holter monitor) to measure heart rate variability (HRV) over a 24-hour period, while an activity diary was used to record in 15-minute intervals.

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High amount of ICT use by children and adolescents may destroy good sleep pattern,” concluded researchers. “In particular the sympathetic overdrive may continue to the early sleep and cause a delay in parasympathetic recovery.

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