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A Parent’s Guide to Pediatric Sleep Apnea

Sleep is essential for children’s learning and development. Good sleep can have a positive impact on their social, emotional, and physical development. Alternatively, poor sleep can have a negative impact on their well-being. One unfortunate cause of negative impacts on children’s sleep is pediatric sleep apnea. When a person has sleep apnea, they repeatedly stop and start breathing throughout the night. Sleep apnea in children is relatively rare, affecting only a small percentage of children. Parental support plays a crucial role in ensuring children receive the care they need. Improving the outcomes for children with sleep apnea is crucial to ensuring they lead a healthy life. Below, you will find a parent’s guide to pediatric sleep apnea that will help you ensure your child gets the best sleep possible.

A Parent’s Guide to Pediatric Sleep Apnea

Research shows that early parental involvement and support are essential. In fact, parents have a serious impact on the recovery and treatment outcomes of their children. Early intervention is key as treatment for pediatric sleep disorders can improve the condition tremendously. Knowing what to look out for and how to better support your child is a continual learning process.

What Is Pediatric Sleep Apnea?

So many people associate sleep apnea with people who are older and overweight. However, it can impact people of all ages and sizes. Pediatric sleep apnea is a condition that causes a child’s breathing to stop and start during sleep. Pauses in breathing can occur at any time during the night. They can happen multiple times for various lengths of time. Most cases of sleep apnea in children are caused by blocked airways. Airways become blocked when the muscles in the throat relax too much or due to the shape of the child’s airway. It can also be due to enlarged tonsils or adenoids.

Get further information at https://sleepmdnyc.com/a-parents-guide-to-pediatric-sleep-apanea/

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How Do You Get Out of a Sleep Paralysis Episode?

Sleep paralysis is a peculiar phenomenon that describes a situation where a sleeper’s mind awakens, but they are unable to move their body. This creates a very unpleasant psychological situation for the person. Because sleep paralysis episodes are so uncomfortable, many people wonder: How do you get out of a sleep paralysis episode? Sleep scientists have identified several methods that can help individuals who frequently experience sleep paralysis episodes. We discuss these in detail below.

What Is Sleep Paralysis?

Sleep paralysis is what is known as a parasomnia. Sleep paralysis occurs when an individual emerges from REM sleep and slowly begins to regain consciousness. This type of experience can be somewhat unpleasant, as one is stuck in a sensation that they are unable to move their own body.

That being said, most sleep paralysis episodes are brief and typically last only a few minutes. Still, even given this relatively short period, most people would prefer not to experience these episodes at all, or at least to reduce their duration.

How Do You Get Out of a Sleep Paralysis Episode?

Several techniques are available to those interested in reducing the time spent in the sleep paralysis state. The following are some of the more effective techniques.

Force Yourself To Move

This first recommendation can sometimes be challenging to implement. However, many patients find that if they really put their minds to it mentally, they are able to force their bodies to move if they concentrate deeply. Some of the movements below, which represent brief and intense actions, have been shown to be helpful in this regard:

Jerking

Twitching

Coughing

The abrupt nature of these movements has been shown to help shock the body out of the sleep paralysis state.

Read more at https://sleepmdnyc.com/how-do-you-get-out-of-a-sleep-paralysis-episode/

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Is It Bad to Wear Bluetooth Headphones to Sleep ?

Drifting off to sleep with background noise is a common sleeping quirk of many, but for some, it is more than that. This behavior can be a symptom of several sleep disorders. With the rise of podcasts, audiobooks, and soothing sleep sounds, the temptation to drift off with earbuds is stronger than ever. Many find themselves wondering if it is bad to wear Bluetooth headphones to sleep and what the potential risk factors are. 

It is important to understand the safety risks related to sleeping with Bluetooth headphones, like hearing damage, ear infections, and radiation exposure. We will discuss recommendations for safe Bluetooth headphone usage, the risks and benefits, and when to seek the advice of an experienced sleep doctor. 

Is It Bad to Wear Bluetooth Headphones to Sleep?

Sleeping with Bluetooth headphones is considered safe, but can potentially lead to hearing damage if not kept at a low volume or if the headphones put pressure on your ears and cause discomfort. Listening to headphones at high volumes can result in auditory impairment and potentially infection. This does not mean you will experience a loss of hearing, but ensuring the health of your ears is important, and there are measures you can take to listen to Bluetooth headphones while you sleep more safely. 

Why People Sleep With Bluetooth Headphones

Research indicates that a significant portion of the population, including more than half of US adults, relies on some form of background noise to fall asleep and stay asleep. Many opt to sleep with Bluetooth headphones for several reasons, including:

To block out noise.

Relaxation.

Stress relief.

Transitioning into a restful mindset.

Sleep disorder. 

Read complete article at https://sleepmdnyc.com/is-it-bad-to-wear-bluetooth-headphones-to-sleep/

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How Do You Reset Your Circadian Rhythm?

If you have been having problems with your sleep pattern—that is, struggling to stay awake during the day or having trouble falling asleep at night—your circadian rhythm is likely out of sync. Your circadian rhythm is your body’s internal clock that regulates sleep-wake cycles, hormone release, digestion, and other essential bodily functions. Stress, travel, shift work, and excessive screen time can disrupt this internal clock. Luckily, there are many effective ways to reset it and improve your sleep quality and the overall quality of your life. A visit to a sleep doctor can be a great help for you to fix whatever is wrong. The question is, how do you reset your circadian rhythm?

How Do You Reset Your Circadian Rhythm?

1. Establish a Consistent Sleep Schedule

Stick to a regular wake and sleep time, even on the weekends. Going to bed and waking up at the same time every day helps to reinforce your body’s natural sleep cycle. Your goal should be to have 7-9 hours of sleep at night and to avoid big changes in your sleep schedule.

2. Expose Yourself to the Morning Sun

Exposure to the morning sun helps regulate your body’s production of melatonin, the hormone responsible for sleep. Spending 20-30 minutes in the morning sun after waking up is recommended. In situations where this is not possible, consider using a light therapy box that mimics sunlight.

3. Limit Exposure to Artificial Light at Nighttime

Your phone, tablet, computer, and TV emit blue light, which can interfere with your melanin production and keep you awake. To minimize the effects of the blue light, you should:

Stop using your gadgets at least an hour before bedtime.

Use blue light-blocking glasses or activate  “night mode” on your gadget.

Use dim lights in your home during the evening to tell your body that it is time to wind down.

Get more information at https://sleepmdnyc.com/how-do-you-reset-your-circadian-rhythm/

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How Does an Airway Stimulator Help Sleep Apnea?

Living with sleep apnea can present a nightly challenge, with effects that linger into the day. From fatigue to headaches, the symptoms can make it more difficult to complete what would otherwise be simple tasks. Using an Inspire upper airway stimulator can provide notable improvements. Below, we cover how an airway stimulator can help sleep apnea symptoms.

How Does an Airway Stimulator Help Sleep Apnea?

Airway stimulators serve as an exceptional treatment option for obstructive sleep apnea (OSA). The device monitors a patient’s breathing patterns at every stage of sleep. When airflow obstruction occurs, it notes this decrease and provides a mild electrical stimulation to the airway. This low level of electrical stimulation simulates the natural firing of neurons in the muscles. A patient will not feel it, but it will open the airways to restore breathing.

It does this in two steps:

The Inspire device sends a small electrical impulse directly to the nerves that control the tongue.

The impulse causes the tongue to move forward and dilate the pharynx.

No longer obstructed by the tongue, air can pass through the pharynx.

Why an Airway Stimulator Works So Well

Part of what makes the Inspire airway stimulator unique lies in its adaptive settings. The device allows your physician to adapt the strength of the stimulation depending on what is needed to open the airways.

Though we recommend starting with the lowest possible setting, higher settings prove helpful for more significant cases of OSA.

Read complete article at https://sleepmdnyc.com/how-does-an-airway-stimulator-help-sleep-apnea/

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How to Sleep Train Twins in the Same Room

Even children without pediatric sleep disorders may prove troublesome at bedtime. Nevertheless, taking the time to ensure your children receive adequate sleep will help in their cognitive and physical development. With twins, you face double the task. Below, we explore how to sleep train twins in the same room.

What Is Sleep Training?

What skill could be easier to grasp than sleeping? Well, for children, it can prove more complicated. During a child’s early years, they likely sleep in the same room as a parent. This closeness provides the child with a sense of security that typically allows them to receive the sleep they need. However, as children age, they will need to sleep independently of their parents. This switch helps the child develop a sense of responsibility and individuality. It also gives the parents some much-needed peace and privacy.

Sleep training involves taking steps to promote this transition. The goal of sleep training is for your child to sleep at routine times on their own. With successful sleep training, your baby can get their needed 9 to 12 hours of sleep each night, and you can have your sleep back, too.

What Sleep Training Is NOT

Sleep training does not mean forcing your child to sleep alone. It will involve some trial and error. But with the right approach, both you and your child will benefit from it.

When to Start Sleep Training

By about 4 to 6 months of age, infants tend to have enough development to start sleep training. Around this time, they begin to develop their circadian rhythms. Experts recommend starting sleep training around six months once these features reach better development.

Unique Challenges for Sleep Training Twins

With twins, the situation has an extra variable. If one twin responds poorly to sleep training, it can influence how the other twin sleeps. Likewise, if one twin wakes up during the night, they may wake up their sibling.

While parents of twins may face some additional challenges, you can still sleep train with success.

Read more at https://sleepmdnyc.com/how-to-sleep-train-twins-in-the-same-room/

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Can Melatonin Help Sleep Apnea

Dealing with sleep apnea can prove a daily challenge. Though it manifests at night, patients can feel the effects during the day due to decreased sleep quality. Many patients will happily try any method to escape the condition. One such idea floating around the internet is melatonin. So, can melatonin help sleep apnea?

What Is Melatonin?

Melatonin is a hormone released by the body in response to darkness. The hormone itself does not make you sleepy. However, it can encourage the brain and body to prepare for sleep.

Once you have melatonin in your system, several things happen:

Your muscles begin to relax

Your heart rate may slow

Your thinking may slow 

And you begin to feel sleepy or tired

You can purchase a seemingly endless variety of melatonin supplements and products at any grocery store or pharmacy. However, not everyone will benefit from them. In fact, many people may actually worsen their condition by taking melatonin. Which of these cases is sleep apnea?

Can Melatonin Help Sleep Apnea?

The short answer is no. Melatonin can worsen the effects of sleep apnea, particularly obstructive sleep apnea. While melatonin supplements may help patients with insomnia or jet lag, it has a negative effect on patients with sleep apnea.

However, melatonin’s impact on central sleep apnea is not harmful in most cases. Central sleep apnea occurs because the brain fails to send signals to the body to breathe. The exact cause of central sleep apnea is not yet uncovered, so more research is required to determine further details on its connection or resistance to melatonin.

Why Does Melatonin Worsen Sleep Apnea?

The presence of melatonin in the body can lead to muscle relaxation, a key element of sleeping. However, too much muscle relaxation plays a role in obstructive sleep apnea (OSA).

In OSA, tissues in the patient’s throat can obstruct (block) the patient’s airways. Partial obstruction results in the emblematic snoring associated with the condition. Complete airway obstruction can further interfere with breathing.

Read full information at https://sleepmdnyc.com/can-melatonin-help-sleep-apnea/

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What Happens If You Consistently Fail to Get Adequate Sleep?

Sleep, we need it. Ideally, a human spends around one-third of their life sleeping. But what happens if you consistently fail to get adequate sleep? Once you know if you regularly do not catch enough sleep, you may want to consider insomnia treatment.

What Is Adequate Sleep?

What counts as adequate sleep can vary throughout your life. Infants need copious sleep. Kids need 9 or more hours, and teens need between 8 and 10. For most of adulthood, a 7-hour period of sleep will be enough. However, past age 60, many adults find they need increasingly less sleep.

But quality matters just as much as quantity. You need sleep that allows you to go through each sleep stage, including REM and deep sleep. When something interrupts a sleep cycle, it can decrease your quality of sleep.

What Happens If You Consistently Fail to Get Adequate Sleep?

Consistently failing to get adequate sleep can spell bad news for your body and mind. Even minor deficits can build up over time, causing increasing risks and effects.

You can notice some of these effects after a single night of poor sleep. For others, they only manifest as you build up a sleep debt. Routine sleep loss puts you at further risk.

Mental Health Effects

Inadequate sleep has been linked to a range of mood disorders, including depression. Teens, in particular, have an increased risk for mental health issues related to insufficient sleep.

Many people may then encounter a vicious cycle. Poor sleep can lead to mental health issues, which in turn can lead to further deficits in sleep quantity and quality.

Physical Effects

From changes in blood circulation to physical fatigue, impaired sleep can wreak havoc on the body. Infamously, dark circles and sunken eyes are a side effect of poor sleep. Many people may also notice decreases in skin and hair quality. Without enough sleep, the body cannot complete key restorative processes at night.

Additionally, chronic sleep loss and weight gain go hand in hand. Obesity is consistently correlated with inadequate sleep. In turn, obesity places individuals at increased risk for many other health conditions.

Red complete article at https://sleepmdnyc.com/can-your-diet-lead-to-snoring/

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Creating a Sleep-Conducive Bedroom Environment

Sleep is one of the most influential aspects of your overall health. Poor sleep can impact your mental and physical health and lead to serious short-term and chronic health conditions. Adults should get between 7 to 9 hours of sleep each night. Equally important to the amount of time spent asleep is the quality of sleep achieved. Quality sleep often begins with a healthy sleep routine and proper sleep setting. Below, you will find the best methods for creating a sleep-conducive bedroom environment.

Creating a Sleep-Conducive Bedroom Environment

Creating a sleep-conducive bedroom environment is essential for promoting a good night’s sleep. There are sleep solutions and relaxation methods you can incorporate to ensure adequate rest. These techniques can help you fall asleep, stay asleep, and wake up feeling refreshed. Consider the following ways to improve your bedroom environment and promote better sleep.

Reduce Light Exposure 

Light exposure can make it difficult to fall and stay asleep. If you struggle with natural light entering your room, there are ways to block it. Use blinds, curtains, or a sleep mask to reduce the amount of light that disturbs your sleep. In addition to natural outdoor light, artificial light exposure also negatively impacts sleep. This refers not only to overhead lights and lamps but also to the light from your phone, tablet, and television. Research indicates that you should reduce your exposure to artificial light at least one hour before you go to bed. 

Reduce the Temperature

The temperature of the room you sleep in has a significant impact on your sleep quality. It is recommended that you sleep in a room that is between 60 to 67 degrees Fahrenheit. This helps lower your body’s core temperature, which naturally drops as you fall asleep. Keeping the room cold can trigger drowsiness, so you fall asleep faster. If you run hot and find it difficult to fall or stay asleep because of it, consider using cooling sheets and wearing cotton pajamas. This can help keep your body at the ideal temperature for optimal sleep.

For further read visit https://sleepmdnyc.com/creating-a-sleep-conducive-bedroom-environment/

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How Daylight Savings Time Changes Affect Teens

Twice a year, clocks spring forward or fall back, and while adults might recover in a few days, teens—whose sleep patterns are already skewed—often struggle significantly. Here's how daylight savings time (DST) shifts uniquely impact teenagers. Working with a sleep specialist can help you better understand circadian rhythm disorders.

How Daylight Savings Time Changes Affect Teens

1. Teens Lose Significant Sleep After the Spring Shift

When clocks spring forward one hour in March, studies report teenagers lose around 30 minutes of sleep per night, accumulating nearly 2.5 hours of lost sleep over the following week. This chronic sleep loss results in:

Increased daytime sleepiness and fatigue

Slower reaction times and impaired vigilance—raising safety concerns for teen drivers.

2. A "Jet Lag" Effect Disrupts Their Biological Rhythm

Adolescents naturally have a delayed circadian rhythm—meaning they go to sleep and wake up later than younger children or adults. The DST change acts like a mini jet lag, amplifying this evening alertness and making it even harder to adjust to early school start times.

3. Cognitive & Emotional Performance Takes a Hit

Reduced sleep and circadian misalignment lead to several negative outcomes:

Declines in attention, memory, and academic focus.

Increases in mood disturbances, including irritability and anxiety.

Symptoms of “social jet lag”—a mismatch between biological clocks and social schedules—predict worsening mental health, especially in teenage girls.

4. Safety and Health Risks Surge

DST transitions don't just disrupt sleep—they also stress circadian systems and spike risks:

Teen driving accidents increase due to fatigue and slower reaction times.

There's a noted rise in mood-related issues and even certain medical emergencies like heart attacks and strokes in the general population after the shift.

Tips for Parents & Teens to Smooth the Transition

Sleep MD suggests these evidence-based strategies to ease the DST adjustment:

Strategy

Details

Gradual bedtime shift

Start going to bed 10–15 minutes earlier each day for a week before the time change.

Maintain consistent sleep routines

Keep bedtime and wake-up times steady—even on weekends—to avoid social jet lag.

Get morning sunlight

Early light exposure helps reset internal clocks to the new schedule.

Limit evening screens

Blue light suppresses melatonin production, delaying sleep onset—especially critical around DST.

Prioritize sleep during adjustment

Aim for 8–10 hours of sleep per night during the week post-DST to counteract lost time.

Top Sleep Disorder Help

If changes in the clock or other factors are inhibiting your teen’s sleep, working with NYC’s top sleep doctor can set their sleep schedule back on track.

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Can Lack of Sleep Cause Asthma ? - What Parents Can do

Most parents know that insufficient sleep can lead to crankiness and poor school performance. But did you know that lack of quality sleep might actually trigger or worsen asthma symptoms? The relationship between sleep and asthma goes both ways. Poor sleep can exacerbate asthma, and asthma can disrupt sleep, creating a harmful cycle. Professional insomnia treatment can help.

What Parents Can Do

A multi-pronged approach helps both sleep and asthma:

1. Practice Sleep Hygiene

Stick to consistent bedtimes and wake times.

Create a quiet, dark, electronics-free sleep zone.

Avoid caffeine and heavy meals before bed.

2. Treat Nighttime Asthma

Use controller medications as prescribed (e.g. low-dose inhaled corticosteroids).

Monitor symptoms and keep rescue inhalers accessible.

3. Manage Comorbid Conditions

Address allergies, gastroesophageal reflux (GERD), or obstructive sleep apnea that can disrupt sleep.

4. Monitor & Adjust

Keep a sleep and symptom diary.

Talk to a pulmonologist if poor sleep coincides with rising asthma symptoms.

Learn More

For an in-depth look at how sleep deprivation can worsen asthma and other respiratory issues, see the American College of Allergy, Asthma & Immunology overview on adults and teens.

Work with the Top Sleep Specialist

Inadequate sleep is not just a symptom—it can be a trigger for asthma, fueling inflammation and making control more difficult. At Sleep MD, our NYC specialists focus on both sleep and respiratory health. By creating healthy sleep habits and controlling nighttime asthma, we help your child breathe easier—day and night.

If your child is struggling with asthma and sleep, don’t wait. Contact Sleep MD for a comprehensive evaluation and personalized sleep-asthma plan today.

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Can Lack of Sleep Cause Asthma?

Most parents know that insufficient sleep can lead to crankiness and poor school performance. But did you know that lack of quality sleep might actually trigger or worsen asthma symptoms? The relationship between sleep and asthma goes both ways. Poor sleep can exacerbate asthma, and asthma can disrupt sleep, creating a harmful cycle. Professional insomnia treatment can help.

Can Lack of Sleep Cause Asthma?

1. Poor Sleep Increases Inflammation & Lowers Immunity

Chronic sleep deprivation can elevate stress hormones like cortisol and raise inflammation in the body. This heightened inflammatory environment makes the airways more sensitive and reactive—key features of asthma. One comprehensive review explains that poor sleep leads to systemic and bronchial inflammation, increasing vulnerability to asthma attacks.

2. Sleep Loss Interferes With Lung Function & Asthma Control

Multiple studies link inadequate sleep to worse asthma outcomes:

Adolescents and adults who sleep too little (or too much) report a significantly higher rate of asthma attacks (45% vs. normal sleepers)..

Even when asthma symptoms aren’t obvious at night, poor sleep quality remains prevalent and correlates with reduced asthma control and quality of life.

Sleep issues like insomnia or fragmented sleep—common in children—can thus directly undermine asthma management.

3. Disrupted Sleep Triggers a Vicious Cycle

Lack of restorative sleep exacerbates asthma, and worsening asthma symptoms can further disrupt sleep—especially at night. For instance:

Nocturnal coughing or wheezing causes awakenings.

Increased nighttime symptoms reduce sleep quality, which worsens daytime asthma.

This cycle leaves children tired, cranky, and more susceptible to asthma flare-ups .

4. Evidence Ties Short Sleep to New and Worsening Asthma

Emerging research suggests that poor sleep not only worsens existing asthma but may also increase its risk of developing. A large UK Biobank study found that children and adults with both poor sleep habits and genetic predisposition were more than twice as likely to develop asthma.

5. Why This Matters for Children in NYC

At Sleep MD, we see how a sleep-deprived child struggles with asthma:

Difficulty sleeping leading to impaired lung function.

Poor sleep hygiene worsening asthma control, even when medications are optimal.

Daytime fatigue and irritability due to fragmented sleep.

Ensuring good sleep practices can be as essential as inhalers or allergy controls!