Vim & Vigor - Fall 2012 - Parrish Medical Center - (Page 13)

21 JUST SAY NO. If you find you still aren’t getting enough sleep, it might be time to say no to optional responsibilities at work and at home. SIMPLIFY. Clearing physical clutter can be a good way to ease mental clutter and help you relax. NAB A NAP. “Power naps under 20 minutes can be wonderful,” Marks says. Just don’t nap too long or too close to bedtime. 22 23 26 27 KICK FIDO OUT. Your dog might be snuggly, but that doesn’t mean it’s helping you rest. STRESS LESS. Stress is a known obstacle to good sleep. Find a coping mechanism that works for you, such as yoga, deep breathing exercises or meditation. GET ENOUGH DAYLIGHT. While it’s important to avoid lights at night, it’s also important to get some sunlight during the day (or use a light therapy box to simulate the light if you need to) to help regulate your body’s melatonin and sleep-wake cycle. ENJOY YOUR DOWNTIME. “If your day is too intense and compact, even if you get to your evening and you’re ready to collapse, your mind might still be racing,” Marks says. At some point during the day, try to take a 15- to 30-minute break to listen to music, meditate or simply enjoy some quiet time. FINAL CHECK. Have you made progress to more and better sleep? If you’ve tried our tips for better sleep and are still tired during the day (or struggle to fall asleep at night), talk to your doctor. “You don’t have to put up with sleep problems,” Rosenberg adds. “For the vast majority of people, there are answers for sleep problems.” 28 29 Could It Be Sleep Apnea? If you have healthy lifestyle habits and are getting plenty of sleep but still wake up feeling tired, there might be something else at work. “Feeling tired and sleep deprived during the day isn’t normal,” says Kristina St. Peter-Weaver, registered sleep technologist and Parrish Sleep Disorders Center supervisor. “If you feel chronically tired, you may have sleep apnea.” Sleep apnea is a disorder that is characterized by pauses in breathing during sleep. When you take shallow breaths or briefly stop breathing during sleep, it can take you out of deep sleep and into a lighter sleep. One sign of sleep apnea is snoring. “Deep sleep is restorative sleep,” St. Peter-Weaver says. So, if you’re missing out on this quality sleep, it’s no wonder you might be tired during the day. Left untreated, the National Institutes of Health reports, sleep apnea can lead to an increased risk of high blood pressure, heart attack, stroke, obesity and diabetes. If you think you might have sleep apnea or another sleep disorder, talk to your doctor. 24 TURN OFF ALL ELECTRONICS. “Recent studies have shown the impact of chronic light on decreasing melatonin production,” Marks says. “We need melatonin, which is the sleep hormone in our brain. When you have less of it, that impairs sleep.” Stop watching TV, using your computer and playing on your phone for as long as possible before bed. Stay hydrated, of course, but try to limit how much water you drink before bed. A trip to the bathroom in the middle of the night can disrupt sleep. 30 25 GO EASY ON FLUIDS ONLINE Get Help at the Sleep Disorders Center Go to parrishmed.com/sleep to learn more about the Parrish Medical Center Sleep Disorders Center. The center does sleep studies seven nights a week for both pediatric and adult patients. Vim & Vigor · FAL L 2012 13 http://www.parrishmed.com/sleep

Table of Contents for the Digital Edition of Vim & Vigor - Fall 2012 - Parrish Medical Center

Vim & Vigor - Fall 2012 - Parrish Medical Center
Contents
Tasty Tips
Opening Thoughts
Community Calendar
Cardiopulmonary Connection
PMC Nurses Honored During National Nurses Week
30 Days to Better Sleep
I Can’t Ask My Doctor That!
He Said, She Said
Hold On to Your Health
STILL A SCREENING STAR
Your Joints: An Owner’s Manual
Weighing Your Options
No Greater Gift
Weather Alert
Virtual Health
Inherent Beauty
Ask and You Shall Receive
Community Health
Foundation Focus
Ask the Expert

Vim & Vigor - Fall 2012 - Parrish Medical Center