Vim & Vigor - Fall 2012 - St. Anthony - (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 The Sleep/Stroke Connection While the study was small, the message was powerful: People with severe sleep apnea appear to be significantly more at risk for silent strokes and small brain lesions. Presented at this year’s American Stroke Association’s International Stroke Conference, the study focused on 56 people—average age 67—who had experienced strokes. All received sleep apnea tests, MRIs and CT scans. The radiologist reviewing CT and MRI did not know apnea test results. “What they found was that virtually all— 91 percent—of these stroke survivors also had sleep apnea,” says Crintz Scott, CRT, RPSGT, manager of the St. Anthony Hospital and Summit Medical Sleep Disorders Centers. Given the small number of participants, further research is slated. Scott notes, “Science confirms sleep apnea contributes to health problems such as heart disease, diabetes, hypertension and depression. This is one more reason for people to have their sleep disorders evaluated.” 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 CALL St. Anthony Hospital Sleep Disorders Center can help you access ApneaLink, a device you can use for FREE at home to determine if a full sleep study is necessary. To learn more, call 720-321-8000 or visit stanthonyhosp.org/sleep. Here’s Help. And It’s FREE Vim & Vigor · FAL L 2012 13 http://www.stanthonyhosp.org/sleep

Table of Contents for the Digital Edition of Vim & Vigor - Fall 2012 - St. Anthony

Vim & Vigor - Fall 2012 - St. Anthony
Contents
Opening Thoughts
Community Connections
Welcome to the New St. Anthony Cancer Center
Help for Hearts
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
More Ways to Manage Pain
A New Dimension
An Important Investment
An Important Investment
A Big Occasion
By the Numbers
From the Foundation
Ask the Experts

Vim & Vigor - Fall 2012 - St. Anthony