Find the Sleep You’ve Been Missing on World Sleep Day 2018!

Attention sleepyheads!

The World Sleep Society is issuing a global call to action about the importance of healthy sleep on Friday, March 16, 2018, the 11th annual World Sleep Day. It’s time to stop thinking about sleep and actually do it. Commemorate World Sleep Day by learning how to get a good night’s rest. This may be the most rejuvenating thing you’ve done in a long time.

We need a good snooze every night

Sleep is a crucial component of survival, much like breathing, eating a healthy diet and getting enough exercise. An uninterrupted night’s rest benefits our mental and physical health. Experts say it may lower blood pressure, and reduce the risk of  diabetes, obesity and other chronic diseases.

Yet far too many of us wake up tired, depending on our morning expresso and mid-afternoon sugar fixes to power us through our days. We’re stressed. We spend too much time doing, and not enough time relaxing.  It’s time to learn how to get really good at sleeping.

To enjoy good quality sleep, you need three things:

DURATION
While a short afternoon nap may be necessary once in a while, aim to sleep long enough every night to feel rested and alert the next day.

CONTINUITY
Your goal should be uninterrupted slumber without tossing, feeling wide awake and staring at the ceiling, stealing the covers back from your blanket hog partner, or changing bedrooms in the middle of the night because your partner snores.

DEPTH
Deep sleep is when your brain waves slow, your body does its repairs, and your energy levels are restored.

Slumber strategies for World Sleep Day

Here are some ideas to help you enjoy a more restorative rest:

MAINTAIN A BEDTIME SCHEDULE.
Aim for seven to eight hours, beginning the same time each night, and ending the same time in each morning.

RESERVE YOUR BED FOR SLEEP AND INTIMACY.
Don’t use your bed as an office or kitchen table. Keep the computer, snacks and games out of your bedroom.

GET HELP FOR SNORING,
Sawing logs … running a buzz saw … raising the roof … whatever you call it, snoring can keep bed partners awake. And those who snore are not getting much quality rest either. Many people find that a MUTE helps to restore peace to the bedroom. Mute is easy-to-use, comfortable and adjustable. It increases airflow to enhance breathing and minimize snoring. MUTE is also good for non-snorers. It ensures that you are breathing well through your nose, rather than through your mouth, for a better night’s sleep.

EXERCISE EARLY.
Schedule workouts early in the day. Using the stair climber or treadmill at night can raise your heart rate and adrenaline level, making it harder to fall asleep.

SETTLE THE BLANKET DISPUTE.
If your partner steals the blankets during the night, consider getting separate comforters so you don’t have to share.

THINK TWICE BEFORE SATISFYING YOUR LATE-NIGHT ICE CREAM CRAVINGS.
Experts advise steering clear from heavy, spicy or sugary foods for at least four hours before bedtime.

SET A LAST CALL FOR ALCOHOL.
While a glass of wine might make you feel more relaxed at first, it can keep you up later in the night. Switch to something relaxing, such as camomile tea, after dinner.

WRITE DOWN MY WORRIES.
Keep a journal on your nightstand. Recording your thoughts before your head hits the pillow will help keep them from racing through your mind all night.

DON’T SPEND HOURS TOSSING & TURNING.
If you can’t sleep after 20 minutes of lying in bed, get up and try a relaxing activity such as reading a book or listening to soft music. Bonus tip: Choose a boring book not a page-turner that you’ll want to finish in one sitting.

Help eradicate bleary eyes and daytime yawns! Improve your mood, family relationships and work habits with these easy tips to ensure a better rest.

Give snoring the kiss-off this Valentine’s Day

Valentine’s Day might be the most romantic holiday of the year, but there’s no greater buzzkill than a tired, irritable partner who starts nodding off halfway through your candlelit dinner. Worse yet is having to change bedrooms in the middle of the night because your partner is snoring (again!). This Valentine’s Day, re-invest in your relationship by improving your ability to get a good night’s sleep … as a couple … in the same bedroom.

COUPLES KISS AND TELL ABOUT HOW SNORING IMPACTS THEIR LOVE LIFE

In a National Sleep Foundation study, one third of respondents admitted their partner’s disruptive sleep habits have affected their relationship quality.  Two in five said that drowsiness affected their intimate relationships. And, when one or both snore, about 30 percent of couples say they sleep apart. Even outside the bedroom, scientific research has also shown that lack of sleep may make couples feel less appreciative of each other, and to experience greater feelings of selfishness.

THREE EASY WAYS TO AWAKEN REFRESHED AND IMPROVE YOUR RELATIONSHIP

1. Ban your phones and tablets from the bedroom. Bedtime should be about couple time and getting a good night’s rest, not scrolling through Snapchat and Facebook. Besides, tech devices emit a blue light that inhibits production of melatonin, your sleep hormone.

2. Try an over-the-counter nasal dilator to stop the snoring. Snoring is often due to mouth breathing as a result of a blocked nose. An easy-to-use device, such as Mute, comfortably opens up the nose and increases airflow which minimizes snoring for many people. (If Mute doesn’t quiet the problem, it’s time to consult a healthcare professional.)

3. Cave in. Maintain an optimal sleep environment by keeping your bedroom dark, cool and quiet: much like a cave. Turn down your thermostat to between 60 and 67 degrees, a temperature range that encourages deep REM sleep. If there’s unavoidable noise — such as the neighbor’s barking dog or street traffic — try using a white noise machine. The constant background sound will make sudden noises less disruptive. And if your mattress sinks in the middle, or you are constantly fluffing your pillows, it may be time to replace them.

This February 14, make sure you are both wide awake enough to enjoy every romantic minute, and that you’re also doing something to nurture your relationship long after the candy’s been eaten and the flowers have wilted. You may look back at Valentine’s Day 2018 with added sentimentality, as the night when better sleep got a whole lot easier.        

The Way You Breathe Could Be Why You Feel Tired

It’s never too late to improve the way you breathe. As internationally recognised sleep dentist Dr Steven Lamberg highlights, breathing issues may be the root cause to many common ailments.  “Breathing issues in adults are associated with high blood pressure, heart problems, strokes and diabetes. Sadly, these are often the result of airway deviations that started developing when these patients were as young as two years old,” explains Dr Lamberg.

Lamberg explains how modern lifestyles are putting us and especially children at risk. He says about 500 physicians refer adult patients to his Long Island, New York clinic for airway treatment. “Much of what I’m treating now is completely preventable.” “Kids are eating so many soft foods that their muscles don’t have to work as hard as previous generations…exposure to pesticides and herbicides may cause airway inflammation…and Mouth breathers may be sick more often because they lose a lot of the immune benefits of nitric oxide, which is created in their nasal sinuses.”

In addition to mouth breathing, Lamberg outlines other signs of potential airway issues, such as: parted lips when at rest; a forward head posture; high narrow palate and/or scalloped tongue; poor facial symmetry, or nasal sounding speech.

Lamberg says that while the optimal time to evaluate airway issues is in children, you are never too old to do something about it. There are always things that can be done. “There are lots of options, ranging from Mute to dental appliances to surgery. I’ve treated people in their 80s to help expand their airways.

“If I see that a new patient has a small nasal pathway, I reach into my desk and give them a box of Mute nasal dilators.” Mute is anatomically shaped to sit comfortably inside the nose. It gently expands the nasal passages, increases the volume of air traveling through the nose making nasal breathing easier to achieve.

“When patients try Mute, I see their eyes change! They can’t believe how great it feels. I like Mute because it is inconspicuous and easy. People don’t mind wearing them. ” Mute is an easy way to test if an over-the-counter device might improve your breathing.

Mute is made from ultra-soft medical grade polymers to ensure comfort throughout the night. Be sure to watch our video on how to use Mute, and then use our store locator to buy Mute, or purchase on Amazon.

Dr. Steven Lamberg is a sleep dentist in Long Island, USA. He lectures internationally on dental sleep medicine.