Athletes and coaches are becoming more aware of the fact that sleep deprivation can hinder athletic performance. When asked about the causes of fatigue and tiredness, they both rank sleep as the most prominent problem.
A lack of quality sleep has been show to influence:
•Learning
•Memory
•Cognition
•Pain perception
•Immunity
•Inflammation
•Carbohydrate metabolism
•Appetite
•Food intake
•Protein synthesis
Slow-wave sleep (SWS) or deep sleep as it’s more commonly known, is vital for optimum recovery in athletes. During SWS, growth hormone is released, and studies have shown that longer SWS periods are proportional to wakefulness during the day. When SWS is decreased by deprivation, daytime sleepiness increases and a reduction in athletic performance occurs.
In a study comparing sleep duration between athletes and the general population, it was found that the athlete group slept for a greater period, however they had a longer sleep latency(time taken to fall asleep) and lower sleep efficiency.
In another study, 632 athletes were surveyed and of these athletes, 66 % (416) reported that they slept worse than normal at least once before a competition. 70 % reported problems falling asleep, 43 % reported waking up early in the morning, and 32 % reported waking up at night.It has been found that a disruption in sleep in athletes is due to a poor/lack of a sleep routine, poor sleep habits (i.e. staying up late, using electronic devices in bed), waking to use the bathroom, high caffeine use, and excessive worrying. It’s also been suggested that athletes who compete at night also have significant difficulties falling asleep post-competition.
In a study researching the importance of sleep in sport, researchers found that sleep deprivation led to a significant decrease in isokinetic performance, and it significantly reduced vertical jump performance.
It also led to:
•Decrease in sprint time
•Reduced muscle glycogen content
•Reduced peak voluntary force
•Reduced voluntary activation
•Increased perceptual strain
•Reduced maximal strength
Sleep deprivation can also be detrimental to our immune system, by disrupting our circadian rhythm and endocrine system, leading to an increased risk of illness.
A way of fighting this can be done through both extended sleep periods and napping, which have been shown to improve our immune function, increase sprint times, improve both accuracy and alertness, mood and decrease levels of fatigue.
Strategic napping can have a positive impact and be very beneficial for athletes who have to be up early for training or competitions. Following a thirty minute nap, sprint performance was enhanced and sleepiness was decreased in test subjects.
Diet is also another factor that has a huge impact on our sleep. Foods high in carbohydrate such as white rice, pasta, bread, and potatoes have been found to promote better sleep by improving sleep-onset latency (how long it takes to fall asleep) and increasing levels of tryptophan in the brain. Foods containing large amounts of tryptophan such as seaweed, soy protein, spinach, and pork have been linked with being a sleep inducer.
In a recent study, it was found that diets high in carbohydrate resulted in shorter sleep latencies, diets high in protein resulted in improved sleep quality, diets high in fat have a negative influence on total sleep time and when total caloric intake is decreased our sleep quality is disturbed.
So it’s quite clear that sleep plays a very important role in an athlete’s life, although it is often overlooked. A poor nights sleep and a good nights sleep could be the difference between a gold medal or a bronze, keeping your cool or getting a red card.
Nick Littlehales UK Sport Sleep Coach.
Updated April 4th 2017
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/
All too often, snoring is regarded as a nuisance rather than a real health problem. People who snore — and the partners who must listen to their snoring at night — usually have no problem acknowledging that snoring is disruptive and uncomfortable. But most don’t look for actual treatment for their snoring, particularly if it is not accompanied by obstructive sleep apnea, a serious sleep disorder that is characterised by interruptions to breathing during sleep.
Snoring — with or without sleep apnea — is a very real health concern. Snoring is a sign of disrupted sleep, which can lead to many health problems. And new research suggests that snoring itself may increase the risk of cardiovascular disease.
Researchers at Detroit’s Henry Ford Hospital found that snoring is associated with a thickening of the inner walls of the carotid arteries. The carotid arteries are responsible for carrying blood to the brain. This thickening of the arterial wall is an early sign of carotid artery disease, a narrowing or blocking of the arteries that increases the risk of stroke. Researchers also found that people who snore were more likely to suffer from this arterial thickening than others with more widely known risk factors for cardiovascular disease, including smokers, people who are overweight, and those with high blood pressure and high cholesterol.
Researchers examined data from 913 patients who sought treatment at Henry Ford Hospital’s sleep clinic. All the participants were between the ages of 18-50, and none of them had obstructive sleep apnea. Of this group, 54 men and women completed a survey about their snoring histories. They also received ultrasounds to measure the thickness of the intima-media of the carotid artery wall. Intima-media thickness is a measurement of the two innermost layers of the carotid artery wall. Thickening of the intima-media layers is considered a sign of elevated risk for cardiovascular disease.
People who snored had greater levels of intima-media thickness than those who did not snore, according to the study results. Snoring was alone among risk factors that associated with this abnormality to the carotid arteries. Researchers found no increase in intima-media thickness among people with other standard risk factors for cardiovascular risk factors, including obesity, smoking, diabetes, high blood pressure and high cholesterol.
This study is one of the first to show evidence of an increased risk to cardiovascular health from snoring. There is abundant evidence that obstructive sleep apnea is associated with increased risk of cardiovascular disease. Obstructive sleep apnea is also associated with a growing array of other health problems, including diabetes, cancer and sexual dysfunction in both men and women. Snoring is a frequent symptom of obstructive sleep apnea — but not everyone who snores has sleep apnea. Overall, much less attention has been paid to the possible health problems of snoring when it is not accompanied by sleep apnea. The research that has been done in this area has returned conflicting evidence regarding the health risks associated with snoring.
The latest research appears to offer new evidence of a direct connection between snoring and the development of cardiovascular problems. Researchers indicate that they intend to follow this work with another study to investigate a possible association between snoring and cardiovascular events, such as heart attack and stroke.
It is important to take snoring seriously as a health problem. While we wait for science to develop a greater understanding of the ways that snoring may negatively affect health, there are things we all can do to diminish the risk of snoring:
Maintain a healthy weight. Snoring appears to be closely associated with excess weight. Keeping your weight in check through regular exercise and healthy diet is one way to prevent, reduce and even eliminate snoring.
Drink moderately. Alcohol relaxes the muscles in the throat, and makes snoring more likely. Keep your alcohol consumption moderate, and drink no closer than three hours before bedtime, to avoid having alcohol interfere with your sleep and increase your risk of snoring.
Don’t smoke. Smoking irritates and inflames the tissues of the upper airway, and increases the likelihood of snoring. Improving your sleep and reducing your snoring is another very good reason to quit.
Talk to your doctor. It is important to let your physician know if you snore, no matter how mild you believe your snoring to be. Your doctor can advise you on the best strategies for treatment, including mouth guards and dental devices that can help keep your airway open during sleep. Your doctor can also monitor your condition in the event it progresses to obstructive sleep apnea.
Just because snoring is common doesn’t mean it’s harmless. Protect your health and take your snoring seriously.
Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com
Updated April 3 2017
New research has found a link between insomnia and an increased risk of heart attack and stroke. “Sleep is important for biological recovery and takes around a third of our lifetime, but in modern society more and more people complain of insomnia,” said first author Qiao He, a graduate student at China Medical University in Shenyang, China. “For example, it is reported that approximately one-third of the general population in Germany has suffered from insomnia symptoms.”
“Researchers have found associations between insomnia and poor health outcomes,” she continued. “But the links between insomnia and heart disease or stroke have been inconsistent.”
The meta-analysis assessed the association between insomnia symptoms and incidence or death from cardiovascular disease (acute myocardial infarction, coronary heart disease, heart failure), stroke, or a combination of events.
Insomnia symptoms included difficulty initiating sleep, difficulty maintaining sleep, early morning awakening, and non-restorative sleep.
The researchers analyzed 15 prospective cohort studies with a total of 160,867 participants. During a median follow-up of three to 29.6 years, there were 11,702 adverse events, they discovered.
They also discovered there were significant associations between difficulty initiating sleep, difficulty maintaining sleep, and non-restorative sleep and the risk of heart disease and stroke, with increased relative risks of 1.27, 1.11, and 1.18, respectively, compared to those not experiencing these insomnia symptoms.
There was no association between early morning awakening and adverse events, according to the study’s findings.
“We found that difficulty initiating sleep, difficulty maintaining sleep, or non-restorative sleep were associated with 27 percent, 11 percent and 18 percent higher risks of cardiovascular and stroke events, respectively,” she said.
“The underlying mechanisms for these links are not completely understood,” she said. “Previous studies have shown that insomnia may change metabolism and endocrine function, increase sympathetic activation, raise blood pressure, and elevate levels of pro-inflammatory and inflammatory cytokines — all of which are risk factors for cardiovascular disease and stroke.”
Women with insomnia symptoms had a slightly higher risk of cardiovascular and stroke events than men, especially for non-restorative sleep, but the difference between sexes did not reach statistical significance, she noted.
“We cannot conclude that insomnia is more dangerous for women, given the limitations of meta-analyses and the lack of a statistically significant difference between sexes,” said He. “However, we do know that women are more prone to insomnia because of differences in genetics, sex hormones, stress, and reaction to stress. It may therefore be prudent to pay more attention to women’s sleep health.”
“Sleep disorders are common in the general population and sleep health should be included in clinical risk assessment,” she said. “Health education is needed to increase public awareness of insomnia symptoms and the potential risks, so that people with sleep problems are encouraged to seek help.”
The study was published in the European Journal of Preventive Cardiology.
Source: European Society of Cardiology
Updated April 2nd 2017
Not “just” a blocked nose. How mouth breathing is affecting your child’s growth and development.
Being able to nose breathe is something many individuals take for granted. Not only does most normal breathing takes place through the nasal cavity, nasal breathing is the only physiologically normal breathing pattern seen in humans.
Any obstruction within the nasal cavity can be a source of discomfort and have a significant impact on daily life. Nasal airway obstructions narrow and block the nasal passages and prevent the comfortable flow of air in and out of the nose. A nasal obstruction can occur because of inflammation and swelling of the nasal passages and sinuses (e.g. nasal allergies, sinusitis) or structural abnormalities in the nose (e.g. septum deviation, nasal polyps, enlarged adenoids) (Sinha & Guilleminault, 2010).
Far from “just a blocked nose,” a nasal airway obstruction can disrupt an individual’s ability to breathe, speak, eat, exercise and sleep. Left untreated, nasal airway obstruction is a primary cause of chronic obligate mouth breathing, which has been associated with a deleterious health consequences for children and adults alike (Page & Mahony, 2010).
Mouth breathing is not as innocent as many people may think. Though it is natural to partially breathe through the mouth during speech or to maximise air intake when the physiological demand is increased (e.g. during strenuous activity or exercise), the mouth is not actually intended to participate in normal respiration. The function of the oral cavity, or mouth, primarily revolves around speaking and eating, and breathing when nasal respiratory function is inadequate (Lipworth & White, 2000).
There are a number of potentially serious health consequences associated with mouth breathing. Breathing through the mouth instead of the nose upsets the normal balance between the structure and intended functions of the oral cavity. When left untreated individuals can develop craniofacial growth abnormalities, dental and orthodontic problems, skeletal and postural changes, sleeping difficulties, exacerbation of asthma and various other physiological and social health issues (Page & Mahony, 2010).
Research shows open mouth breathing can adversely affect the growth and development of the face and jaws by altering the normal positioning of the tongue and lower jaw. When nasal respiratory function is normal, the mouth usually remains closed with the tongue resting in contact with the palate (roof of the mouth). In this position the tongue exerts a lateral force which assists to shape the jaw. The teeth erupt around the tongue producing the normal healthy arch form (Flutter, 2006: Page & Mahony, 2010).
It is not possible to breathe through the mouth and have the tongue rest in the palate simultaneously. To enable breathing the mouth must be open and the tongue drop to the floor. This is problematic, particularly for growing children, as the tongue can no longer provide the "mould" for the upper jaw and teeth to form around (Flutter, 2006). It is quite characteristic of mouth breathers to have a narrow, high arched palate and small underdeveloped top jaw, and subsequently display a narrow face structure, overcrowding of teeth and jaw misalignment (Sinha and Guilleminault, 2010).
During nasal breathing the jaws and mouth tend to naturally remain closed. For chronic mouth breathers though, it is necessary the mouth remains open for extended lengths of time. This causes the downward backward movement of the lower jaw and further contributes to jaw misalignment and long-faced growth patterns. Not surprisingly, mouth breathing is commonly associated with orthodontic abnormalities.
It is quite typical for mouth breathers to tilt their heads backwards to open the airway and maximise air intake. This is because mouth breathing is less efficient than nasal respiration at introducing oxygen into the lungs and bloodstream. Nevertheless, there is no distortion in one part of the body that is not reflected throughout the body. Any head posture where the head is not held level for example, can distort the bones in the skull, including the upper and lower jaws (Flutter, 2006).
Poor head posture and jaw misalignment also affect how the head and spine balance in relation to gravity (Flutter, 2016; Zusko, 2010). When any part of the body is out of alignment with the other parts, there is often a compensating effect throughout the postural chain. In order to maintain the balance of the whole structure, the body must adjust itself. This can involve muscles in the neck, shoulders, back, pelvis, legs and feet. Though often not thought as a health problem, poor posture can place unnecessary wear and tear on joints and over time, be as damaging as an injury (Zusko, 2010).
Dry mouth is a common complaint among chronic mouth breathers. Breathing through the mouth reduces saliva production and increases saliva evaporation. Not only is dry mouth uncomfortable, alterations to salivary patterns can affect an individual's oral hygiene and dental health. Saliva plays an important role in the self-cleaning of the mouth, neutralising acids and washing away bacteria. With reduced saliva flow, chronic mouth breathers are at increased risk for tooth decay, cavities, gum disease and bad breath (Motta et al., 2011).
Mouth breathing subsequent to nasal airway obstruction is a primary cause of sleep apnoea (pauses in breathing during sleep) (Jefferson, 2010). During open mouthed breathing the lower jaw drops and reduces the diameter of the pharyngeal airway (throat). The airway becomes either partially or completely obstructed and causes individuals to either intermittently or repeatedly briefly stop breathing during sleep. Each time airflow is blocked the brain is deprived of oxygen. Lack of oxygen triggers the brain to arouse the individual so they can resume breathing. Sleep can be interrupted many times each night.
Sleep disturbance is common among chronic mouth breathers. Mouth breathing is less efficient than nasal respiration at introducing oxygen into the lungs and bloodstream (Jefferson, 2010). This affects sleep because low blood oxygen concentrations cause the brain to remain in a more aroused state. Being more aroused interferes with the normal sleep cycle. Individuals tend to remain in light sleep for longer periods and be deprived of deep, restorative sleep.
Abnormal facial and dental development can also contribute to poor sleep attainment by making breathing more difficult while laying down. Irritation from drying of the oral mucosa and night sweating associated with the increased effort required to breathe and maintain blood oxygen levels, are additional reasons individuals experience sleep disturbance (Sinha & Guilleminault, 2010).
The importance of sleep to physical and psychological health cannot be overestimated. Sleep is vital for growth and development. For children, research has shown sleep to be linked to growth, development, academic performance, concentration and behavioural problems (Jefferson, 2010).
Nasal airway obstruction and mouth breathing can be very dangerous for individuals with asthma. When breathing through the mouth air is not warmed, humidified or filtered nearly as effectively as when air is breathed in through the nose. Therefore the risk for air, which is cold, dry or contains irritants, pollutants or allergens, entering the lungs is increased. By allowing cold, dry and/or unfiltered air to enter the lungs more easily, mouth breathing increases the risk individuals (with asthma) will have poor asthma control and experience asthma attacks (Lipworth & White, 2000).
Nasal airway obstruction is far from “just a blocked nose.” Nasal breathing is the only physiologically normal breathing pattern seen in humans. Therefore ensuring adequate nasal respiratory function is maintained is very important to health.
Mouth breathing is not an acceptable substitute for nasal breathing. Mouth breathing is associated with numerous deleterious health consequences for adults and children alike. Being aware of the signs and symptoms of nasal airway obstruction and mouth breathing is necessary to enable early intervention and ensure optimal management. Re-establishing nasal breathing is particularly relevant for children as left untreated, mouth breathing can significantly impact growth and development.
Some potential signs of mouth breathing:
– Nasal congestion (“blocked” nose)
– Intermittent or constant open mouthed breathing
– Noisy, visible breathing (physiologically normal breathing is through the nose, silent, smooth and almost invisible)
– Snoring
– Frequent night waking
– Dry mouth (often individual’s report needing to keep a glass of water by the bedside)
– Dry, cracked lips
– Night sweating
– Daytime fatigue
– Behavioural issues (in children)
– Long, narrow face
– Dental or orthodontic issues
– Head posture where head it tilted backwards
– Bad breath
– Poor asthma control
If you are a chronic mouth breather, you are not alone. Recovery of upper airway function and nasal breathing can be achieved with the right professional help!
Australian Allergy Centre
australianallergycentre.com.au
Updated April 1 2017
The influence of snoring, mouth breathing and apnoea on facial morphology in late childhood: a three-dimensional study.
OBJECTIVE:
To explore the relationship between the prevalence of sleep disordered breathing (SDB) and face shape morphology in a large cohort of 15-year-old children.
DESIGN:
Observational longitudinal cohort study
SETTING:
Avon Longitudinal Study of Parents and Children (ALSPAC), South West of England.
PARTICIPANTS:
Three-dimensional surface laser scans were taken for 4784 white British children from the ALSPAC during a follow-up clinic. A total of 1724 children with sleep disordered breathing (SDB) and 1862 healthy children were identified via parents' report of sleep disordered symptoms for their children. We excluded from the original cohort all children identified as having congenital abnormalities, diagnoses associated with poor growth and children with adenoidectomy and/or tonsillectomy.
MAIN OUTCOME MEASURES:
Parents in the ALSPAC reported sleep disordered symptoms (snoring, mouth breathing and apnoea) for their children at 6, 18, 30, 42, 57, 69 and 81 months. Average facial shells were created for children with and without SDB in order to explore surface differences.
RESULTS:
Differences in facial measurements were found between the children with and without SDB throughout early childhood. The mean differences included an increase in face height in SDB children of 0.3 mm (95% CI -0.52 to -0.05); a decrease in mandibular prominence of 0.9° (95% CI -1.30 to -0.42) in SDB children; and a decrease in nose prominence and width of 0.12 mm (95% CI 0.00 to 0.24) and 0.72 mm (95% CI -0.10 to -0.25), respectively, in SDB children. The odds of children exhibiting symptoms of SDB increased significantly with respect to increased face height and mandible angle, but reduced with increased nose width and prominence.
CONCLUSIONS:
The combination of a long face, reduced nose prominence and width, and a retrognathic mandible may be diagnostic facial features of SBD that may warrant a referral to specialists for the evaluation of other clinical symptoms of SDB.
Al Ali A1, Richmond S1, Popat H1, Playle R1, Pickles T1, Zhurov AI1, Marshall D2, Rosin PL2, Henderson J3, Bonuck K4.
Updated March 31 2017
Snoring can be a warning sign of a disease or a disorder. Snoring is a loud, respiratory sound produced by the vibration of the soft tissue because of obstructed breathing while you sleep. The tissues involved could be the nasal passages, soft palate, base of the tongue, the uvula (cone shaped tissue hanging from the soft palate at the back of the tongue) and the tonsils. When you breathe in, air passes through the nose or mouth, past the back of the throat, to the lungs.
The reverse happens when you breathe out – air passes from the lungs, through the throat, and out from the nose or mouth. In people who snore, the airway becomes narrow because the muscles that keep the airways open become too relaxed, blocking the passage of air and the person stops breathing. The period of not breathing is usually few seconds to sometimes up to a minute. After this period, the brain wakes up, and breathing is resumed. But the airways remain narrow. The tissues surrounding the airways vibrate, producing the sound of snoring.
This stoppage of breathing for more than a few seconds is dangerous because the brain does not get the required amount of oxygen, the oxygen levels in the blood decrease and carbon dioxide levels increase. This is called hypoxia. Snoring affects the quality of life not only for you but also for your bed partner who does not snore! And many a times snoring can be a warning sign of a disease or a disorder. Here are 6 reasons why people snore.
Obstructive sleep apnoea (OSA).
Snoring is characteristic of a sleeping disorder known as obstructive sleep apnoea. This disorder causes excessive daytime sleepiness that can lead to serious driving accidents or workplace accidents. Further, OSA increases the risk of heart disease and many other health consequences that lead to reduced quality of life. Sleep apnea occurs when the airway collapses repeatedly when you are sleeping. This obstruction can be partial or complete. Scientists have found that steady snoring can highly limit the airflow, but if you are a periodic snorer, the risk is not so much, but only if the periodic snoring percentage is less than 15. You can easily find out the percentage by recording your snoring at home.
Metabolic Syndrome.
Snoring is not always about OSA. It can be a warning sign for a serious adverse health condition called metabolic syndrome. Metabolic syndrome is a group of conditions, such as increased blood pressure, high blood sugar, abnormal cholesterol levels, and excessive abdominal fat, that increase your risk of diabetes, stroke and heart disease.
You are classified as having metabolic syndrome if three or more of the following is present:
Researchers have found that snoring is highly associated with metabolic syndrome, especially with high diabetes risk. For example, a study done in Chennai showed that 65 percent of the snorers had IDRS scores (measure for diabetes risk) of higher than 60, while the percentage was 46 in case of the non-snorers. People who snored had significantly higher chance of having metabolic syndrome than those who did not snore, even if they did not have abdominal obesity.
Similarly, another study found that snoring is associated with an increased incidence of diabetes within 10 years, in men aged 30-69 years. Researchers believe that though obesity is the main risk factor for developing diabetes, if you are a habitual snorer, it may add to this hazard.
Diabetes.
There is a strong association between snoring and diabetes. Scientists have found that the snoring-diabetes link is stronger in women, more so, in premenopausal women with polycystic ovary syndrome. (PCOS). Although researchers are not yet absolutely sure how snoring is associated with diabetes, they believe the periodic pauses in breathing cause hypoxia (low blood oxygen levels), which leads to oxidative stress and, finally, to insulin resistance.
Dyslipidemia, Heart Disease, Hypertension.
Dyslipidemia is a disease characterized by high cholesterol levels and, if uncontrolled, can lead to the development of atherosclerosis (plaque build-up inside your arteries), cirrhosis (liver disease in which there is irreversible scarring of liver), and cardiovascular disease. Various studies have confirmed that there is a strong connection between snoring and dyslipidemia, and that BMI more than 25, diabetes, and hypertension have a crucial role in the snoring-dyslipidemia link. The interesting point is that strong intensity snoring, rather than low intensity snoring, is associated with dyslipidemia. And this could be because of oxidative stress causing OSA, metabolic syndrome, or inflammation.
Similarly, there is an association between increased blood pressure and snoring, and the prevalence of hypertension increased with increased severity of snoring. Snoring, age, BMI and alcohol consumption are all risk factors for hypertension.
Carotid artery atherosclerosis.
All of the above mentioned diseases are in one way or another associated with snoring, but there is one medical condition that is caused by snoring, and that is – carotid artery atherosclerosis. Carotid arteries are blood vessels that supply oxygen rich blood to the head, brain, and face. When plaque, which is made up of fat, cholesterol, calcium, and other substances, develops inside the carotid arteries, it hardens the arteries, consequently limiting the flow of oxygen-rich blood to the parts of your body. Atherosclerosis of any artery can lead to serious problems, including heart attack and stroke. A study published in the journal Laryngoscope revealed that since carotid arteries and the pharyngeal wall are situated very close to each other, the vibrations of heavy snoring subject the carotid arteries to vibration. This can change the thickness of the inner layers of the carotid arteries and cause atherosclerosis due to the trauma and subsequent inflammation. How?
The inner layer of the arterial wall is lined with endothelial cells, which provide a semi-permeable barrier to regulate the exchange of fluid, nutrients, gases, and waste between the blood and tissues. In addition, endothelial cells allow blood to flow without adhering to the vessel lining unless something perturbs these cells. When perturbation occurs, endothelial cells secrete cytokines that trigger and maintain an inflammatory response. The endothelial cells also change shape due to vibrations, allowing leukocytes and low-density lipoprotein (LDL) to enter the arterial wall and undergo oxidation. A series of chemical processes occur, ultimately resulting in lipid accumulating in the inner arterial wall called intima, and causing atherosclerosis.
“Snoring is more than a bedtime annoyance and it shouldn’t be ignored,” says Dr Robert Deeb, with the Department of Otolaryngology-Head & Neck Surgery at Henry Ford. Seek treatment in the same way you would if you had any other medical condition, he adds.
Updated March 30 2017
Do you often find yourself feeling stressed out before bedtime? If you do, you are not alone. Millions of individuals, from all over the world feel exhausted and continue to struggle to actually fall asleep. The reason behind that is because it is often very difficult to calm down before you sleep.
Here are 4 ways to help you calm down before bed.
Give yourself time to settle down and relax – Switch OFF!
A healthy time to allow your mind to relax and calm down is at least 1 hour before your bed time. This means that you should stay away from stimulating activities such as paper work and electronic devices (including your phone). Instead read a book, listen to soothing music or (if you are lucky enough) get a massage.
Practice your deep breathing.
All you need to do is to find somewhere quiet around your house, sit still and focus on deep breathing through your nose, slow and steady. Just like meditation and yoga, tuning into your breathe can do wonders for your mind. Just start with 10 minutes of deep breathing through your nose before bedtime to help you unwind.
Have a warm bath.
As well as relaxing the tension in your muscles, a warm bath can raise your core body temperature and also trigger you to feel sleepy. This is a great way to calm down before going to sleep especially after a long and tiring day at work or school.
Drink a cup of herbal tea.
Instead of drinking coffee in the evening, try drinking some chamomile tea or a cup of passionflower. Herbal teas are known to relax and soothe.
Sleep is a very important aspect of a person’s life, you should always make sure to have adequate amounts of sleep every single day. By calming your mind and body, you will find it much easier to fall asleep.
Courtesy of Sydney Holistic Dental Centre.
Updated: March 29 2017
New research has found that lowering your salt intake can reduce nighttime trips to the bathroom.
For those who find their sleep interrupted by nighttime visits to the bathroom, new research suggests that reducing the amount of salt in your diet could reduce your need to pee at night.
Known as nocturia, waking up one or more times during the night to urinate at night affects most people over the age of 60, and a substantial minority under 60.
The condition, which has several possible causes, leads to lack of sleep for sufferers, which in turn can have other implications, including an increase in stress, irritability or tiredness, and a significant negative impact on quality of life. The new research, to be presented at the European Association of Urology Congress in London in March 2017, was carried out by a team of researchers from Nagasaki University in Japan, a country which tends to have a higher than average salt intake.
The team recruited 321 Japanese men and women who had both trouble sleeping and a high salt intake.
Participants were given guidance and support to reduce salt consumption, and followed for a 12-week period.
Of the 321 participants, 223 managed to reduce their salt intake from 10.7g per day to 8g/day.
The average night-time frequency of urination in this group decreased, dropping from 2.3 times/night to 1.4 times; Daytime urination also reduced.
In contrast, when 98 subjects increased their average salt intake from 9.6 g/night to 11g/night, their need to urinate also increased, from 2.3 times/night to 2.7 times/night.
The team also found that those whose nightly bathroom visits decreased also benefited from a marked improvement in the quality of life.
Commenting on the findings, lead researcher Dr Matsuo Tomohiro said, "This is the first study to measure how salt intake affects the frequency of going to the bathroom, so we need to confirm the work with larger studies. Night-time urination is a real problem for many people, especially as they get older. This work holds out the possibility that a simply dietary modification might significantly improve the quality of life for many people."
Dr Marcus Drake from the Working Group for the EAU Guidelines Office Initiative on Nocturia added, "Research generally focusses on reducing the amount of water a patient drinks, and the salt intake is generally not considered. Here we have a useful study showing how we need to consider all influences to get the best chance of improving the symptom."
Nagasaki School of Medicine
Updated March 29 2017
Updated March 27 2017
It’s a common misconception that a child who breathes through their mouth will eventually grow out of the habit or get orthodontic work to rectify the problem. The concerning reality however is that mouth breathing is sign of developmental issues that relate to normal oral, airway and facial growth.
Experts are now uncovering the long-term health issues such as sleep disorders and symptoms relating to ADHD that all relate to improper jaw and breathing patterns in growing children. The number of kids diagnosed for ADHD tests are more than ever and some figures show that 9% are being put on ADHD medication.
Normal breathing patterns.
In normal oral airway development, humans are designed to breath through their nasal passages. Whilst mouth breathing is seen in a growing number of children, the health risks associated with childhood mouth breathing indicates the restoration of nasal breathing as early as possible.
The nasal passages are designed to slow the flow allowing for warming and humidifying of air before travelling to the lungs. Gases are saturated with water vapour by the time they reach the trachea. Mouth breathing provides cold, dry air and as a result the lungs will have difficulty providing maximum oxygenation for the body.
Over the long term it can deprive every cell of the body including the brain and major organs of crucial oxygen.
Childhood teeth development.
The jawbones are designed to house all of the facial structures including the mouth, teeth, airways and associated soft tissues. Normal development of the mouth (straight teeth) means that the nasal airways have also sufficiently developed. The connection between dental function and breathing begin right from birth.
When we swallow, the tongue exerts pressure on the roof of the mouth and widens the palate. People who breathe out of their mouth don’t swallow as often because the mouth tends to be dry, preventing normal growth of the roof of the mouth.
This leads to serious consequences of underdeveloped jawbones that can lead to a long narrow face, narrow mouth and receded jaws. These facial deformities are often corrected with regular braces address the crooked dental arch – however the goal is normally straight teeth, which if not performed early enough, doesn’t always equate to a normally developed face.
Breastfeeding & palate formation.
Breastfeeding is directly related to the development of a baby’s jaw and airway. Evidence has shown that newborns who are breastfed rather than bottle-fed have reduced problems with airway restriction and better dental health later in life, which is linked to the type of sucking done in infancy.
The reason is that breastfeeding plays a crucial role is the swallowing action of the tongue and creating the vacuum that acts to shape a babies palate. A child that bottle-feeds uses a pacifier or has a thumb sucking habit may disrupt the flow of air through the airway and there is risk of developing obstructive sleep apnea.
Mouth breathing and sleep apnea.
Children with crooked teeth and underdeveloped jaws are an extremely common phenomenon in the modern world. A lack of space in the upper and lower jaws leads to dental crowding and overcrowding of the tongue, leading it to fall back and potentially block the airways during sleep and may lead to sleep disordered breathing.
Sleep disordered breathing.
Sleep disordered breathing is connected to the inability of the child to adequately breathe during sleep and is vastly contributed to by other factors that block the nasal passage, like allergic rhinitis or allergies. Inflammation and swelling in the nose will further obstruct breathing during sleep.
Sleep disorders and ADHD.
The US Center for Disease Control and Prevention reports that more than 5 million children aged 3-17 have been diagnosed with attention deficit hyperactivity disorder.
A study that analyzed more than 11 thousand children over 6 years has revealed that children who suffer from sleep disorders, including sleep apnea, were 50 to 90 percent more likely to develop ADHD-like symptoms than normal breathers.
The research is linking kids with sleep disorders and higher incidence of behavioural and emotional issues such as hyperactivity, aggressiveness, depression, and anxiety. Experts have hypothesised that lack of sleep can damage brain neuron development which may link to ADHD.
Another theory says that kids who don’t sleep well are being diagnosed with ADHD like symptoms because they simply haven’t slept enough.
Myofunctional orthodontic treatment.
The restoration of nasal breathing during wake and sleep may be the only valid complete correction of sleep-disordered breathing.
Oro-facial muscle training and re-education of normal oral-nasal functions, alongside orthodontic treatment is a new pathway that can allow a child’s jaw, face and airways to develop they way they are meant to. Daily facial muscle training, including tongue exercises, termed ‘myofunctional therapy’, has been reported to help eliminate abnormal breathing during sleep, including detrimental mouth breathing and should be considered when the diagnosis of crooked teeth or childhood mouth breathing is identified.
By Dr. Steven Lin.
Updated March 25 2017
A sleep disorder is a condition that prevents you from getting restful sleep and can cause daytime sleepiness and problems in functioning. Signs you may have a sleep disorder include persistent difficulty going to sleep or staying sleeping, irregular breathing or movement during sleep, and feeling sleepy during the day.
Insomnia
Insomnia is difficulty going to sleep, or difficulty staying asleep. If you have insomnia, it is likely to not only affect your energy levels, but also your mood, health and quality of life.
Short-term (acute) insomnia is often caused by a particular circumstance, such as a crisis at work or home. If your life is being affected you may seek professional help say from a GP. To help you get by until things settle down, a doctor may assess that you are not developing something more serious like depression and suggest some techniques to improve sleep function. The use of any sleeping pills is only very short term and must be reviewed by your doctor regularly as they can be addictive.
If you have longer-term (chronic) insomnia doctors generally recommend making sure you have good sleep habits. They may also recommend non-drug treatments such as cognitive behavioural therapy, which is designed to help you change unhelpful thoughts and behaviours.
Sleep apnoea and snoring.
Sleep apnoea occurs when your breathing stops and starts repeatedly during sleep. It is caused by the temporary but repeated collapse of the airway at the back of the mouth. Common symptoms include loud snoring, waking up gasping and struggling to stay awake during the day.
Sleep apnoea has been linked to a range of health problems, including high blood pressure, heart disease, diabetes, and stroke. In many people, it can be treated using an oral appliance (like a mouthguard) that helps keep your airways open while you sleep. Other people will need nasal continuous positive airway pressure (CPAP) which pumps air under gentle pressure to help keep your airways open. Some people will benefit from surgery.
Causes of snoring include being overweight, drinking alcohol and smoking. Some allergies can also cause you to snore. Either way, if snoring is causing problems in your household, see your doctor.
Other sleep problems include:
Sources:
Sleep Heath Foundation (Obstructiv sleep apnoea), Sleep Heath Foundation (Snoring), Mayo Clinic (Insomnia), Sleep Heath Foundation (Narcolepsy)
Updated March 25 2017
