#rem's recovery diary

[gymfitme]

Check out Front Climbing Clubs - Keys to Effective Recovery

At the point when you hear the word recuperation, you may quickly consider recuperating from a physical issue. Be that as it may, recuperation is vital for you as a weightlifter, climber, or gathering wellness participant, as well! Recuperation permits your muscles to fix and your muscle glycogen (energy stores) to top off. Both of these are key parts to athletic execution and getting more grounded. This is how you might ensure you're recuperating really.

Stage One: Rest

Rest is fundamental for execution, muscle development and fix, and in general wellbeing. Preferably, grown-ups ought to rest between 7 to 9 hours per night. I realize this is surprisingly difficult. All things considered, you might work all day, in school, nurturing, doing home remodels, and so on. Life can make a decent night's rest slippery in some cases! However, this is how you might focus on rest. - GET INTO An Evening time Schedule. Our natural clock loves schedule. Doing likewise 2 to 3 things around a similar time every night will assist you with setting up your body for some great, strong rest. Not certain what to make those 2 or 3 things? Indeed, here's certain plans to begin with: - NO SCREEN TIME No less than an hour and a half BEFORE BED! More difficult than one might expect, without a doubt. In any case, when you get this one into your daily everyday practice, you'll rapidly acknowledge how useful it is. White light just before bed can fool your cerebrum into thinking it actually should be conscious and alert. Thus, rather than looking over, have a go at perusing, contemplating, or doing yoga for basically an hour prior to raising a ruckus around town. - Bring down YOUR Room TEMPERATURE TO 60-68 DEGREES AN HOUR Prior to BED. Alright, indeed, this is unimaginably unambiguous. Furthermore, supported by science! Our bodies love remaining at a specific temperature during your REM cycle. Thus, in the event that you can, keep your room temps over 60 degrees and under 70 degrees. Trust me, your body will much obliged. - Clean up OR Accomplish SOMETHING Unwinding! Can we just be real for a moment; reserving margin for ourselves is trying, without a doubt. Here and there, we don't wind up with personal time. Notwithstanding, that unwinding time, particularly straightforwardly before sleep time, can help with quicker recuperation. Is a daily shower not your thing? Wash up, diary, have a care second, or take a stab at breathing activities while paying attention to lo-fi beats. Everybody's unique! Evaluate a couple of things and see what suits your "unwinding" time best. - IT'S Alright TO SAY NO In the event that you're taking on something over the top, and your rest is enduring, you have authorization to say "no." Putting your wellbeing first is alright. Attempt it. Saying no is somewhat elating. - Converse with YOUR Primary care physician In the event that unfortunate rest is a continuous issue for you, it could be an ideal opportunity to look for an expert assessment! Certainly, not every person is an ideal sleeper. In any case, assuming that you wind up having more horrible rest evenings than great, there might be a basic issue you should know about.

Stage Two: Use Rest and Dynamic Recuperation

Recuperation is significant for some exercises, particularly ones that cause strain or muscle over-burden. In any case, this can appear to be unique for various individuals. For example, I'm a reliable explorer, so I don't frequently require a huge recuperation period after short, halfway climbs. Notwithstanding, on the off chance that I'm propelling myself on a precarious, long climb past my normal strain, I would guarantee I'm permitting additional opportunity for recuperation! Stop and think for a minute. Recuperation isn't only veggin' out day in and day out. Try not to misunderstand me, there are days your body needs that! Yet, generally, some type of dynamic recuperation will be more useful. Dynamic recuperation incorporates lower-force exercises like strolling, swimming, or yoga. After an extreme gathering wellness class, a requesting climb, or a long climb, yoga is an incredible choice. All things considered, I know an extraordinary spot where you could make it happen (wink). Recuperation can likewise seem to be giving a particular muscle bunch an entire 24 to 48 hours of rest. For instance, assuming that you resolve your chest area on Monday, you could practice your lower body Tuesday. This is particularly appropriate in weightlifting. At last, you need to try not to strain similar muscles over and again with no recuperation period.

Stage Three: Remain Hydrated!

Hydration helps both execution and recuperation. It flushes poisons, transports supplements, and diminishes muscle irritation. Expect to hydrate per body weight everyday! I like to begin my day with a glass of water and take water with me wherever I go! Truly, all over.

Stage Four: Think about Your Nourishment

How about we keep this part straightforward. Everything thing you can manage is go for equilibrium and assortment in your feasts! That implies eating every one of your macros- - carbs, fats, and protein- - and holding back nothing plate. The various shades of foods grown from the ground demonstrate the various supplements they contain. Basically, more tones = more supplements! Each supplement plays its part. For instance, steady protein consumption over the course of the day is utilized to assist with fixing muscles. Conversely, carbs are utilized as energy for your body and, surprisingly, your mind! Experiencing some difficulty getting those day to day new greens? We can assist with that! Look at Rancher Nearby and get neighborhood produce and homestead new merchandise regardless of the time. Continuously Recall Equilibrium IS Vital. I'd never anticipate myself (or any other individual besides) to "eat impeccably." Food is fuel, certain, however we should challenge the manner in which we check sustenance out. We don't necessarily eat just to fuel. It's entirely OK to eat in festival, to have a scrumptious nostalgic treat, or have a dinner to interface with others simply. So forever be generous and adaptable with yourself! Begin Here. Create as You Go. Also, that is all there is to it! Those are the four keys to viable recuperation. Obviously, you can plunge down a dark hole for all of the above ideas, however this straightforward rundown ought to assist you with beginning. You Have THIS! See you in class at Ogden, SLC, and South Primary!

By Kylie Frederick CERTIFIED PERSONAL TRAINER AND GROUP FITNESS INSTRUCTOR I love group fitness at The Front and teaching the why behind the workout. If you’re interested in learning more about weightlifting, technique, recovery, etc, I recommend my Ladies who Lift, Advanced Strength and Conditioning or Intro to Strength and Conditioning classes! Join our gym at these locations Read the full article

[thecarnivorousmuffinmeta]

what are your expectations for the twilight reboot?

i don't know if i can envision a version of twilight that isn't cringe so i have zero expectations.

I have none either. I can make a few guesses but they could end up entirely wrong.

I believe the studio in charge of the reboot is Lionsgate Television, which among other things has co-produced shows like Mad Men, Dear White People, and several others. Notably, the parent company Lionsgate films produced the Hunger Games films.

What I'm getting at here is that this is a large subsidiary studio of a large well-established studio who has gotten their hands on a well-known IP that is primarily targeted to teenage/young women.

Specifically, they're not going to rock the boat. I expect the show to be marketed towards the audience of the books (young women/teenage girls) and not to a broader adult audience (see Mad Men).

More, given the books were so popular, they'll generally follow the plotline and try to tie into book moments they think audience members will like, but they will tone it down a lot. Much like the movies did.

Twilight will probably be kept entirely intact. We'll have the meadow, we'll have Bella nearly be crushed by a van, the blood testing in Biology, the Italian restaurant scene, the James subplot, etc.

However, details like Edward methodically planning the massacre of his biology classroom, will more than likely be dropped or else glossed over.

We're probably going to get an Edward who's palatable. He still has an aura of mysterious darkness, of course, but the audience can rest assured he's their sweet nerd and cinnamon roll and that the vampirism is just an unfortunate, if sexy, affliction.

We'll also likely get a Bella who's more talkative and takes more initiative. Not only does this address common complaints about the character, but it's very difficult to write a show where one of your main character rarely expresses herself out loud. (If you read the books, what Bella narrates versus what she says are two very different things.)

The movies addressed this in part by keeping the voice over narration for Bella with... uh... effect (I personally thought it was very poorly done and mostly hokey).

They might go the same route in the show, maybe Bella will intro each episode and outtro with a diary she writes in, "Dear Diary, today Edward stared at me, he was hot", or we'll get her voice over in pivotal scenes, or she's going to have to start talking to somebody about what she's feeling and thinking.

However, we'll probably get all the major plot points.

After Twilight, is where we might get changes.

It will probably take the film route and blame Edward's religious nature on his dad. They can't remove it, as Edward needs some reason to deny Bella becoming a vampire even when he and his family eat animals, and it can't be the spicy 'you'll probably eat humans anyway'. In the books what he said was Bella would lose her soul, Carlisle disagreed with this in a conversation with Bella. In the movies, they had Carlisle go all in as it ah--makes Edward look like the misguided product of his parents than it being him being religious himself.

Even though New Moon is hilarious in that the romantic lead disappears for an entire novel and Bella spends that novel hallucinating Edward, they're not going to drop it because of the importance of the Quileute characters as well as Jacob being the secondary love interest.

What they might try to do is spice it up and tone it down at the same time. Rather than be a complete depressed blob the entire novel, we might see Bella make significant recoveries to feed the Jacob/Bella side of the love triangle. We'll also probably spend a lot more time on the tribe both to flesh out the characters and to distract from the giant amount of nothing that happens in New Moon.

Bella may or may not hallucinate Edward. It was a large part of the novel, but it was weird, and never to be mentioned again when Eclipse happened. It's also not too fondly remembered by fans, even fans of the Edward/Bella ship. People remember the meadow and the wedding, not the time Bella rode a motorcycle with Edward saying "Don't dooooo iiiiiiiiit". It's entirely possible the producers would find it too spicy.

On the other hand, it's all we see of Edward of what could be half if not an entire season. Given he's the romantic lead that Bella ultimately ends up with, you can't have him on vacation for a fourth of the show.

So, 50/50 on Hallucination Edward.

Eclipse will probably remain mostly intact as well, as we get an exciting love triangle there, but they'll probably tone down Edward again. No longer will Edward kidnap Bella to his house, too spicy, instead he'll look sad and cuckolded as his girlfriend flirts with Jacob. The tent scene will probably be toned down quite a bit as well to remove some of Edward's more alarming statements.

Actually...

I expect all of Edward to always be toned down in every moment. I'm not sure what the hell they'll have him say, but it won't typically be what he says in the books in his more "WHOA" moments.

Now, Breaking Dawn is... interesting. On the one hand, they can squeeze a season out of it and if they're three seasons in and haven't been canceled yet then why not? On the other hand, it doesn't fit in with a typical teenage story that they want to draw people in for.

Bella's suddenly married??? And pregnant??? With a demon??? Their protagonists are out of high school, Bella's pregnant with a demon and dying, there's a war on and all these weird non-teenage people are showing up.

They could choose to end the show with the wedding. Bella and Edward get married, he promises to turn her, they ride off into the sunset.

On the other hand, there are fans who would murder them and cry tears of blood if they don't get the honeymoon/the rest of breaking dawn (even though fans simultaneously hate breaking dawn).

We could get a Breaking Dawn sans Renesmee. The Volturi instead accuse the Cullens of some crime they very clearly have not committed. Irina narks on them for a crime they didn't commit because she was secretly in love with Edward (her character having been merged with Tanya's) or else becuase she seeks revenge for Laurent and didn't act until now. Bella gets her wedding and honeymoon but has to be summoned back because shenanigans are happening again!

However, in that case, they have to figure out how to turn Bella since one of Edward's primary character traits (and one they can't really change as it would alter the entire plot) is that Edward doesn't want to turn her.) And they're going to want Edward to have to do it versus any other character, as it validates that Edward truly does wish to be with Bella forever.

There could be a subplot where Edward tries to hide Bella in the mountains when the Volturi are coming but Bella tells him, "No, Edward, this time we cannot run" despite, you know, the tent debacle weeks earlier where she said "Edward, we absolutely can run"

But again, I really don't know. I'm in the same boat as the rest of you.

[dentalinfotoday]

How much sleep do you need? Is your answer based purely your definition of a good night’s sleep, or have you been guessing, hoping the answer is right for you?

Poor sleep health impacts your quality of life and can make you susceptible to a range of chronic diseases. That’s why getting it right is so important.

Let’s take a deep dive into the significant benefits of sleep quality, the disasters of not getting enough, and how to address poor sleep habits.

Disclosure:

Ask the Dentist is supported by readers. If you use one of the links below and buy something, Ask the Dentist makes a little bit of money at no additional cost to you. I rigorously research, test, and use thousands of products every year, but recommend only a small fraction of these. I only promote products that I truly feel will be valuable to you in improving your oral health.

The Importance of Sleep

How important is sleep? How can I know if I’m getting enough sleep?

Possibly more than any other waking activity, your body’s overall health is tied to the sleep quality you enjoy each day. I like to refer to this as sleep ability.

In this fast-paced world, one condition from which we cannot escape is stress.

We constantly hear this word as it relates to both good and bad things in our lives: how we can minimize it, how we can use it to our benefit, how it’s the root cause of multitudes of diseases and disorders…

In a review written on the Physiology of Sleep, researchers find significant connections between stress and sleep problems. Your immune system’s response to stress, both acute and chronic, can lead to severe changes in your mood and emotional health as well as your physical health.

As they put it: “Recovery from acute stress usually involves a reparative sleep rebound characterized in REM sleep and SWS [slow-wave sleep]. Exposure to chronic stress leads to fragmented sleep.”

One example in the review is how cortisol levels fluctuate during different ranges of sleep cycles. Cortisol is typically known as the “stress hormone.”

Chronic sleep loss may accelerate consequences of too much glucocorticoid, a strong steroid hormone with powerful anti-inflammatory effects. These include issues like cognitive deficits and decreased carbohydrate tolerance.

And stress isn’t the only thing that hurts sleep quality. Other factors that can be killing your sleep quality include:

Undiagnosed sleep apnea or UARS (upper airway resistance syndrome)

Mouth breathing during sleep

Use of certain medications or illicit drugs

Too much screen time in the evening

Caffeine consumption

Buildup of household and commercial chemicals in the air

Sleeping hot

Smoking

I wrote a book a few years ago called The 8-Hour Sleep Paradox. In it, I talk about the misconception of there being a magical amount of hours to sleep, when most people aren’t getting significant enough sleep quality for that time limit to matter.

If I can leave you with anything of note today, I want it to be this: If you are getting up after 8 hours of sleep and don’t feel rested, day after day, something needs to change.

The good news is that understanding how to improve your sleep can give you a new spring in your step each morning.

What affects your sleep?

All living systems maintain a steady state of chemical and physical conditions internally. This is known in biology as “homeostasis.” Simply put, there is a proper balance in all living things.

In humans, there are a number of factors that, when kept within certain limits, allow us to live life to the very fullest.

Variables like the fluid balance in our body, body temperature, blood sugar level, and sodium and potassium levels are vital to experiencing optimum health.

Proper homeostasis requires a consistently healthy diet, level of physical activity, response to stress, and yes, sleep.

The balance between sleeping and waking is regulated by homeostasis.

The timing of our sleep is controlled by:

Circadian rhythm

Sleep-wake homeostasis (sleep-wake cycle)

Individual will (to a lesser extent than the other two)

Let’s look at more about those first two items.

1. Circadian Rhythm (Body or Internal Clock)

Even if the body is placed in a situation with constant darkness or constant light, our internal clock will continue to function. This means we experience somewhat consistent times of wakefulness and tiredness.

Our temperature fluctuates throughout a 24-hour period, and melatonin levels increase and decrease.

A restorative sleep episode is highly influenced by this rhythm. It’s the reason we’re typically sleepier at night.

Changes in light significantly affect our internal clock. Blue light, like that coming from our smartphones, tablets and computers, produces the strongest effect. That’s why limiting or ceasing electronic media use a few hours before bed is so important.

2. Sleep-Wake Homeostasis

The longer we’re awake, the more we want to sleep. Homeostasis, as discussed earlier, makes this occur. Humans seem to reach maximum sleepiness after 30 hours of waking. A proper sleep-wake cycle is vital to your health.

Sleeplessness is stressful and is known to cause cognitive impairment, meaning problems with thinking and learning processes.

Perhaps the better question to ask is, “What doesn’t affect your sleep?”

Here is a short list of factors that we may or may not consider when thinking about how well we sleep, and how we can address sleep problems.

What you ate today and yesterday

How your day progressed in general

The amount and type of exercise you got

The amount of caffeine or alcohol consumed

The mattress you sleep on

The pillow you use

Possible sleep disturbances through the night

These are all factors that we can control. However, other things occur in our lives that can’t as easily be controlled.

Dangers of Sleep Deprivation

Just one night of interrupted sleep wreaks havoc on our energy levels, mood, and hormone regulation. Chronically interrupted sleep affects our mental health, accelerates the aging process, and makes us more susceptible to all kinds of diseases.

In 2005, a research study on how sleep deprivation impacts the brain cited this list of “broad cognitive performance effects of sleep deprivation”:

Involuntary microsleeps occur (uncontrollable periods of 10-30 seconds of sleep)

Attention, short-term recall and mental performance suffer, resulting in errors in judgment and processing

Response time slows (for instance, the types and severity of damages/injuries incurred in accidents due to sleep deprivation comparable to those of at or above legal alcohol limits were detected)

Learning new tasks was more difficult

Performance requiring divergent thinking deteriorates

Subjects were more likely to keep working on solutions they’d already proven don’t work while trying to solve simple tasks

Tasks may be begun well, but performance deteriorates as task duration increases

There is growing neglect of activities judged to be nonessential (loss of situational awareness)

Another sleep study in 2008 found that sleep deprivation had out-of-balance levels of 2 hormones: leptin and ghrelin. These hormones affect appetite, “possibly explaining the increased BMI observed with short sleep duration.”

In short: Being sleep-deprived for as little as one night can have massive impact on how we think, learn, and even digest food.

10 Tips for Better Sleep

It’s possible for you to hack your sleep routine by creating a healthy sleep environment.

Unfortunately, many jump to the option of sleeping pills, assuming nothing else will work. As a society, we are conditioned to reach for a pill bottle without trying natural, chemical-free, easy changes to our daily routines.

I would recommend you take prescription sleep aids ONLY after all other options have been exhausted (no sleep puns intended), with little or no success.

Before speaking to your doctor, keep a sleep diary for at least 2 weeks.

List how long you slept each night, whether sleep felt sound or fitful, and even note the weather on nights the sky was not clear. This will provide a starting place for your physician to evaluate the best path for you.

Here is a list of simple suggestions to decrease sleep disturbances and upgrade your current sleep environment — no medication required.

1. Make your bedroom a truly restful place.

The practice of using the bedroom for everything from homework to stressful phone calls to TV watching can cause your brain to associate that area with wakefulness. Instead, seek to create an oasis that you use for rest and other stress-free pleasure.

Avoid doing tasks in your bedroom, particularly in your bed, that require you to stay awake and alert.

Do your best to eliminate all lights, especially electronic lights. A very dark room with no light pouring in or emanating from equipment, clocks, charges, etc. can promote restful, peaceful sleep.

Finally, invest in a mattress and pillow that allow you to get a great night’s sleep. For some, this means an adjustable bed for sleeping at an angle. For others, it may just look like finally getting around to replacing the 30-year-old mattress making you sore every night.

2. Keep the temperature between 66-68 degrees.

A cool room allows you to sleep more soundly. As an extra step, I like to keep my mattress cool with the chiliPAD Cube 3.0 and let blankets do the insulation.

3. Eliminate screens 1-2 hours before bed.

For thousands of years, our bodies were programmed to sleep because of triggers like darkness and a general “slowing down” as bedtime approached.

But for a little over half a century, we’ve interrupted these biological signals with television and, now, mobile devices. These screens not only put out a lot of blue light (even with “night shift” settings on) but can also mimic the faster pace your brain has evolved to associate with wakefulness.

For a good night’s sleep, read a book, have a cup of hot (caffeine-free) tea, or listen to a podcast…

Whatever you do, put away the screen. I recommend two hours before bed as a good starting point, but at least 60 minutes before you lay down is a good idea.

I enjoy using my Kindle Paperwhite at night to read, which does use a gentle light but isn’t the same as staring at a screen. It’s also worthwhile to invest in blue blocking glasses like Carbonshade if you know you’re going to be staring at a screen most of the day.

4. Invest in a quality air filter.

Did you know the EPA says that indoor air pollution can be 2-5 times higher (up to 100 times higher) than outdoors?

These air pollutants come from everything from cookware to personal care products and even mold.

Regardless of how great the ventilation in your house is, chances are, you’re breathing in toxins overnight.

The higher your toxic load, the harder your body has to work to stay “clean.” This is especially significant during sleep, when your body’s cleaning its cells from top to bottom.

The Molekule and AirDoctor Pro are my two favorite filters. I even bring one with me when I travel! I don’t even want to think about the toxins living in a hotel.

5. Avoid power naps.

Avoid napping during the daytime. Some are fans of power napping in the afternoon, but if it hinders your nighttime sleeping, they should go.

6. Consider what dietary patterns interrupt your sleep.

Avoid heavy meals just before you go to sleep, as digesting food (particularly any type of carbohydrates) will boost your blood sugar and may result in more energy when you don’t need it.

Stop drinking caffeinated drinks 6-8 hours before bedtime, as caffeine in the afternoon and evening disrupts your circadian rhythm.

7. Stop smoking.

Better sleep is just one of the huge number of reasons to quit smoking.

Smokers:

Are more likely to develop sleep-disordered breathing

Experience more sleep disturbances, daytime sleepiness, and related problems to sleep deprivation like accidents and depression

Fall asleep slower than healthy counterparts

Stay in light sleep more and have trouble getting into deeper levels of sleep

Fortunately, quitting smoking can eliminate all of these risks.

8. Use mouth tape.

Once you’re ready to go to sleep, one of the worst things that can disrupt your perfected sleep routine is nighttime mouth breathing.

Mouth breathing can lead to a more easily collapsed airway (like that seen in sleep apnea), snoring, and dry mouth, among other things.

Using mouth tape is a great way to stop that from happening. My favorites are Somnifix (the “Cadillac” of mouth tape) as well as the more budget-friendly Nexcare Tape.

9. Practice breathing and muscle relaxation techniques.

Breathing exercises turn your attention to the natural pattern of your breathing, in and out. As you inhale, think of tense areas of your body; when you exhale, imagine releasing the tension from the area(s) you thought of.

Guided imagery is another way of turning focus from the stresses of the present. Think of a peaceful place, such as the beach or a favorite vacation spot. Allow your mind to dwell there. Take in the atmosphere as you breathe calmly and slowly.

10. Keep a consistent sleep schedule.

Going to bed around the same time each night and waking about the same time the next day will benefit you in many ways.

It keeps your body clock (circadian rhythm) ticking consistently and results in more restful sleep.

The 8-Hour Paradox: How long should you sleep?

Be honest here, did you respond by saying, “Yep, I need my 8 hours every night!”?

I think you’ll be surprised by what constitutes a good night’s sleep. Actually, your sleep quality far outweighs the exact quantity of sleep you get each night.

Sleep is a naturally recurring state of mind and body, when your body has greatly decreased ability to react to stimuli (as opposed to being awake).

When you sleep, the majority of your body’s systems restore strength: muscular, nervous, immune, and skeletal systems all receive a much needed boost.

Polyphasic vs. Monophasic Sleep

Like their roots indicate, polyphasic sleep occurs multiple times in a 24-hour cycle, while monophasic sleep happens in a single interval of time every 24 hours.

Polyphasic sleep used to be much more common in previous centuries, as farmers found the most effective patterns might involve two shorter sleep sessions rather than one long session.

When it’s been studied in humans, polyphasic sleep doesn’t seem to result in a reduction of work quality or even energy. What’s more, people on polyphasic sleep cycles sleep less total hours each day and seem not to suffer negative consequences.

There are other sleep patterns, known as chronotypes. These occur based on a number of factors, such as gender of the individual, genetics, and formed habits. These sleep patterns can change over the course of your life.

While there are “accepted” amounts of sleep times per day, there are actually many ways to experience good quality sleep — and not all of them add up to 8 hours.

There are other extreme chronotypes that can occur, considered circadian rhythm sleep disorders.

Recommended Sleep Times

In 2015, the National Sleep Foundation updated, through the work of a multidisciplinary expert panel, the recommendations of the amount of sleep needed at different life stages.

Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)

Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)

Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)

Preschool-age (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)

School-age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)

Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)

Younger adults (18-25): Sleep range is 7-9 hours (new age category)

Adults (26-64): Sleep range did not change and remains 7-9 hours

Older adults (65+): Sleep range is 7-8 hours (new age category)

While it should be noted that sleep habits will certainly vary during different stages of your life, high quality sleep is the most important factor in our overall body health.

For instance, say your preschooler is sleeping soundly and consistently 9 hours a night and is alert and active throughout his/her waking hours. In that case, there is no need to force them to sleep an extra hour or two.

For healthy school-age children, s/he is likely getting the amount of sleep necessary for healthy development.

Stages of Sleep

There are four stages of sleep in a normal night. These sleep stages include stage 1 (light sleep), stage 2 (sound sleep), stage 3 (deep sleep), and REM (rapid eye movement/dreaming).

Stage 1 — The lightest stage of non-REM (Rapid Eye Movement) sleep. This is the time when you can be easily awakened by even soft sounds or disruptions. During muscle relaxation, brain activity slows. Drifting in and out of sleep and muscle spasms, or jerks, can occur during this time, when you may feel like you’re falling.

Stage 2 — This is a more well-defined stage of non-REM sleep. You’re more soundly asleep, and cannot be as easily awakened. Eye rolling stops, and your brain continues to slow. Body temperature drops in this stage and heart rate begins to slow.

Stage 3 — Known as deep, non-REM sleep. This time of deep sleep is definitely the most reparative for the body. Sudden arousal is rare at this point. Occurrences of talking in your sleep, sleepwalking and night terrors occur during this deepest stage. This stage is sometimes divided into 3 & 4, but isn’t truly differentiated enough to classify separately.

REM stage — The part of our sleep known as REM (Rapid Eye Movement) is often called the dreaming stage. Eyes move quickly from side to side, and our brain waves pick up in activity from stages 2 and 3. Though we can be awakened a little easier during this stage of sleep, we will feel the most tired or groggy as a result.

Dreaming: Why and How

Much is known about the role of sleep in regulating our metabolism, blood pressure, brain function, and other aspects of health. But it’s been harder for researchers to explain the role of dreams.

It’s been said that although our bodies need rest and sleep, we never stop thinking; our brain remains active. Although the proof is not definitive, our dreams appear to be autobiographical, based on recent occurrences in our lives.

Here are some interesting beliefs and theories about dreams from the article referenced above, “The Role of Dreams”.

Dreams could be a way we confront emotional drama in our lives, making connections to our feelings that we would consciously put together.

When we dream, the amygdala (part of the brain linked to survival instinct and fight-or-flight response) is the most active. There is a theory suggesting this time of heightened activity in the amygdala is the brain’s way of getting us ready to deal with a threat.

Our minds aren’t restricted when we sleep, like they can be while we’re awake. Dreams can facilitate our most creative thinking.

Research has found that sleep helps store memories. There is still much to discover about this, but “dreams may help the brain more efficiently store important information while blocking out stimuli that could interfere with memory and learning.”

A 1983 article in Nature magazine states, “…the function of dream sleep (more properly REM sleep) is to remove certain undesirable modes of interaction in networks of cells in the cerebral cortex.”

Authors Francis Crick and Graeme Mitchison delve into the functions of dreams and how they serve the brain. Here are some quotes from the article that may explain why dreaming matters so much.

“Although we dream for one or two hours every night, we do not remember most of our dreams.”

“Modern theories have usually proposed that sleep and dreams save energy or have various restorative functions, either to replenish the brain biochemically in some way, or to reclassify or reorder the information stored in it.”

“…major difference between REM and non-REM sleep lies in the dreams associated with them. For most people the few dreams found in non-REM sleep tend to have a rather thought-like character. During REM sleep, on the other hand, dreams occur more frequently and usually have a perceptual vividness and the illogical episodic character with which we are all familiar.”

Sleep Tracking Options & Limitations

As a sleep medicine dentist, I’ve invested a lot of time testing the latest sleep apps and tech designed to help people discover how well they’re sleeping.

Unlike even 10 years ago, when this technology was too pricey for most consumers, there are now good choices for just about any budget.

While you’ll find a comprehensive breakdown of the available products in that article, here are the basics you should know:

To get a baseline, I recommend starting with SnoreLab, which is available in both free and paid versions on the App Store and Google Play Store. Snoring isn’t the only factor in poor quality sleep, but many people who don’t sleep also snore a lot.

When it comes to wearable or other similar sleep tech, there are several options that do a decent (although not perfect) job. My favorites are the Oura Ring and Apple Watch, and I’m constantly on the lookout for better and more informative options.

No home sleep app or tech can currently replace the need for a sleep study performed by a specialist. These can take place at home or at a sleep clinic, but if you find you’re waking up tired, even after trying to improve your sleep, it’s probably time to see a sleep doctor. Your dentist or general practitioner can refer you to a reputable provider in your area.

8 Common Sleep Disorders

1. Sleep Bruxism

Bruxism, or teeth grinding, is a sleep-related movement disorder that involves clenching the jaw muscles to grind upper and lower teeth together.

Besides the effects on your teeth and gums, grinding is disruptive to sound sleep. Unlike the more habitual act of grinding your teeth during waking hours, nighttime bruxism could be linked to another serious sleep disorder: sleep apnea.

2. Snoring

When you sleep, air crosses over the tissues in your throat, which are relaxed. Due to several factors, that air can ‘rattle’ over those relaxed tissues and produce a soft or loud noise.

One way sleep can be disrupted by snoring is if the noise of your sleep partner wakes you up. However, a possibly more serious disorder of snoring is sleep apnea.

3. Sleep Apnea

Although not an uncommon topic, sleep apnea is still a greatly ignored topic among many.

This occurs when your upper airway is partly or totally blocked, cutting off your regular breathing for a short period, and causes you to awaken and ‘catch your breath’.

Left untreated, sleep apnea can result in daytime sleepiness, and severe cases have been linked to increased risk of stroke or heart attack. It’s also been associated with high blood pressure.

I’ll discuss sleep apnea later in this article.

4. Restless Legs Syndrome

A more common issue for middle-aged and older adults, restless legs syndrome can affect just about any age. It’s sometimes known as periodic limb movement disorder.

Symptoms of discomfort in the feet and legs occur most often in the evening and through the night, which disturbs sleep and prevents deep sleep. Many people will continuously move their legs or thrash them around, even while they are sleeping.

5. Narcolepsy

Thought to affect approximately 1 in 2,000 people, narcolepsy is characterized by:

Excessive sleepiness

Hallucinations

Sleep paralysis

Episodes of cataplexy (partial or total loss of muscle control, sometimes triggered by a strong emotion)

Currently, there is no known cure. However, patients have been able to lead normal lives through the use of meds and some behavioral treatments that will lessen or improve symptoms.

6. Insomnia

Temporary, short-term insomnia can happen because of factors such as jet lag, or even when too much caffeine is consumed before bedtime. Extra stressful events can also bring on bouts with insomnia, though most of the time these occurrences don’t last long.

If, however, stress is left unchecked, the effects can turn into depression or extreme anxiety. When an individual experiences these more serious conditions, sleep will elude them, usually because nighttime can be associated with darkness or loneliness.

Insomnia is typically classified as “primary” or “secondary.” Primary insomnia isn’t caused by other factors and occurs on its own, while secondary insomnia may be due to medication use or other medical conditions.

7. REM Sleep Behavior Disorder

First officially recognized in 1986, REM Sleep Behavior Disorder (RBD) is a condition in which people enact their dreams in REM sleep, rather than staying immobile in bed.

These episodes can manifest in ways that injure the person with the disorder or their sleeping partner. Some people with this condition will actually attack those in their bedroom or home while dreaming, for instance, they’re protecting them from an intruder.

It’s most common in males and often comes after years, sometimes decades, of a “prodrome” (early sign or symptom) of frequent movement and jerking movement during sleep.

Like insomnia, this condition can occur on its own or occur as a sign of a neurological condition. So far, the most effective treatment identified is the medication Clonazepam, a benzodiazepine typically used for panic disorders and seizures.

Unfortunately, this drug comes with the strongest warning available from the FDA regarding potential addiction and side effects, known as a black box warning.

8. Circadian Rhythm Disorders

In the various circadian rhythm disorders, the internal body clock discussed above is interrupted or broken in some way.

The most well-known of these disorders include:

Narcolepsy

Delayed Sleep Phase Disorder (DSPD): Seen most commonly in teens and young adults, people with DSPD get stuck in a routine of the most “awake” part of the day being between 2-5 AM. Daytime work and sleep schedules often decline as a result.

Advanced Sleep Phase Disorder (ASPD): The inverse of DSPD, advanced phase sleep happens often in the elderly when bedtimes become earlier and wakefulness happens earlier. For instance, a person will go to bed before 9 PM and wake up between 2-5 AM on a regular basis. This also tends to result in complaints of insomnia and daytime sleepiness.

Jet Lag: This happens when the biological clock is at odds with the time of day, often after travel. Flying east, rather than west, is typically easier for circadian rhythm adjustments, as it’s typically simpler to wait to sleep than it is to fall asleep earlier.

Sleep Apnea: A 21st Century Epidemic?

As a sleep medicine dentist, understanding, diagnosing and treating patients with sleep apnea is especially important to me.

Much more than simply being disturbed by your sleep partner’s snoring is the need to discover the cause of the snoring.

An estimated 18-22 million Americans deal with sleep apnea, with some studies stating as high as 80 percent of moderate to severe cases go undiagnosed.

There are a lot of misconceptions about sleep apnea, like that it isn’t common in women or that it only occurs in overweight or obese people. However, far more people may be enduring it in silence.

Many studies strongly indicate that undiagnosed sleep apnea is independently associated with increased likelihood of:

Hypertension

Cardiovascular disease

Stroke

Sleep bruxism

Daytime sleepiness

Motor vehicle accidents

Diminished quality of life

A 1994 study of 147 adult men and women suffering found that mean blood pressure was higher in patients with sleep apnea. The variability of the blood pressure during sleep was significantly greater in participants with sleep apnea or history of snoring compared to those without.

Another sleep study performed in 2000 found a link between patients with Obstructive Sleep Apnea (OSA) and significantly increased risk of heart disease, especially stroke risk.

In a radio interview with Marianne Russo, I discuss the connection between ADHD and sleep apnea in children and teens. Here are some important facts about ADHD and Sleep Apnea in a younger population:

40-60% of children that have sleep apnea have some form of ADHD

Sleep apnea and sleep disorders are a major cause of behavioral issues in children and teens

It’s possible that many cases of ADHD are actually misdiagnosed sleep apnea cases

Sleep apnea is far more prevalent in children than we originally thought, perhaps as common in children and teens as in adults

Teeth grinding at any age is an indication of a struggle to keep the airway open at night

I’ve long thought this massive increase in sleep apnea at all ages might be associated with some 21st century changes, such as:

Comfortable beds that make back sleeping preferable

Lack of vitamin K2 in the diet, leading to an underdeveloped jaw and smaller airway that’s more susceptible to collapsing

Prevalence of a sedentary lifestyle

Other Sleep Issues

Though these aren’t classified as “disorders,” these other sleep problems can lead to poor sleep quality.

Issues with Sleeping while Pregnant

Most pregnant women have problems with extra tiredness during the first and third trimesters of pregnancy. This can be due to morning sickness keeping them from rest or frequent bathroom trips as the baby grows and pushes on the bladder.

It is important for expectant moms to try their best to get rest throughout the duration of the pregnancy. And after the baby is born, when life steps up to a whole new pace, high sleep quality is even more important.

Especially with the possibility of postpartum depression, which also interrupts sleep, I encourage mothers to keep their bodies as well rested as is possible.

Sleepwalking

Also known as somnambulism, this behavior most commonly happens in children. They appear dazed; they may walk around or wander, and sometime will talk, without having any memory of it when they awake.

Sleepwalking typically occurs within the first couple of hours of sleep, and is relatively short in length.

Although sleepwalking can happen as a result of an illness or fever, it can also be triggered by lack of sleep, poor quality of sleep (due to sleep apnea, bruxism, etc.). The disorder has also been known to be hereditary.

Night Terrors (aka Sleep Terrors)

As undesired as the name implies, this sleep disorder is characterized by sudden flailing, screaming, or jerking while asleep. Most episodes are as short seconds to a few minutes, but may last longer.

Like sleepwalking, night terrors are more common in children. They child may be hard to wake up from the event, and then be groggy or distressed when they finally come out of it.

There is no cause for alarm if the occurrences are occasional. However, if night terrors become more frequent, seem to cause abnormal sleepiness during the day, or continue beyond teen years or into adulthood, you should consult your doctor.

Bedwetting

Both children and adults may suffer from frequent bedwetting. Childhood bedwetting usually begins as a result of potty training, but can continue if too much urine is being produced.

Causes of adult bedwetting are numerous but generally have to do with urine production, bladder problems, and unconscious arousal during sleep.

Sleep Paralysis

Though it’s not well-understood, sleep paralysis happens when a person “wakes up” but is unable to move their body.

Sleep paralysis is often accompanied by brief hallucinations, the most frequent of which tend to be about aliens or “repressed” sexual abuse memories.

But don’t worry — the little green guys are (probably) just in your head.

Sleep-Related Eating Disorders

A fairly rare occurrence, eating disorders during sleep often result in overeating and weight gain. Patients may not realize they’re eating during the night until they discover repeated evidence during waking hours.

FAQs

Q:

How can I fall asleep right away? Is that a good benchmark to aim for?

A: Simple tips include:

No caffeine consumption 6-8 hours before bed

Utilize relaxation and/or breathing exercises

Stay away from electronic media for a couple of hours before bed

Enjoy a warm bath

It’s not a bad benchmark to work towards, but good sleep doesn’t happen just because you’re a person who can quickly drop off. In fact, short “sleep latency” (the time it takes to fall asleep) can signify exactly the opposite.

In general, you should fall asleep about 10-15 minutes after laying down. Much shorter or longer than that, and there may be a cause for concern.

Q:

Can a lack of sleep be deadly?

A: Yes, lack of or poor sleep can cause life-threatening problems. It affects not only physical but also mental health.

Sleep deprivation and poor sleep habits rob your body of the recharging and restoring it desperately needs. It will wear you down both physically and emotionally to serious levels if the deprivation continues long enough.

Sleep apnea can be a symptom of more serious issues with blood pressure and other heart problems. It’s not typically fatal on its own but can lead to fatal consequences, left untreated.

Q:

What parts of the brain are involved in the sleep cycle process?

A: While the way the brain controls sleep and wakefulness is not fully known, there are some things we do know.

The shut down of arousal signals in the brain is controlled by a specific area of the hypothalamus.

Neurons in the hypothalamus pinpoint the areas that make us feel awake, and inhibit the activity occurring there.

Q:

How do genetics impact sleep?

A: In a 2012 study, the authors state:

“It is now clear that sleep is genetically controlled. Although environmental factors can impact the duration and intensity of sleep, genetic regulation is borne out by the heritability of sleep trais, the identification of specific genetic polymorphisms that affect these traits, and the existence of familial sleep disorders.”

Q:

Do white noise machines help with sleep?

A: Yes! Using a noise generator is a great way to improve the stability and quality of your sleep. It can also make you less aware of noise that could otherwise wake you up.

Key Takeaways: Sleep

Sleep is paramount to well-being. Our bodies desperately need it. However, how much sleep we need changes over the course of our lives.

In general, it is more beneficial to focus on how to improve quality of sleep rather than length of sleep.

Tracking your sleep can be a great way to find a baseline for the quality of your sleep. Take advantage of modern tech by finding a sleep app or tracker that suits you. These can also point to warning signs of bigger health issues you need to address.

Don’t ignore the signs of bad sleep. Whether by a sleep tracker, or just the fact that you never feel rested when you wake, there are some serious health problems that can be detected during sleep. If you have a sleep partner, ask them to listen and observe you, on occasion, during sleep.

Do you snore more than just a light, intermittent amount?

Do you grind your teeth?

Do you experience periods of time without breathing, then take in a gasping breath?

Do you have stretches of time that you are fitful, thrashing legs or jerking?

Do you feel worn out when you wake up the next day?

These can indicate a number of physical problems, some mild and others very serious.

The good news is that once you identify a disorder, it can be treated. Whether the answer is being fitted for a night guard to temporarily address bruxism (teeth grinding) or a CPAP machine to treat sleep apnea, the outcome will be better, more sound, sleep.

Your dentist may also fit you with an oral appliance to help with airway position for sleep apnea.

Read Next: Sleep Apnea: The Real Reason You Grind Your Teeth?

21 References

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Durmer, J. S., & Dinges, D. F. (2005, March). Neurocognitive consequences of sleep deprivation. In Seminars in neurology (Vol. 25, No. 01, pp. 117-129). Copyright© 2005 by Thieme Medical Publishers, Inc., 333 Seventh Avenue, New York, NY 10001, USA. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/15798944

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Zhang, L., Samet, J., Caffo, B., & Punjabi, N. M. (2006). Cigarette smoking and nocturnal sleep architecture. American Journal of Epidemiology, 164(6), 529-537. Full text: https://pdfs.semanticscholar.org/31dc/3fa9f6eca36b6df702cba0ff4d3fd5a00c78.pdf

Carney, C. E., Buysse, D. J., Ancoli-Israel, S., Edinger, J. D., Krystal, A. D., Lichstein, K. L., & Morin, C. M. (2012). The consensus sleep diary: standardizing prospective sleep self-monitoring. Sleep, 35(2), 287-302. Full text: https://www.sleepfoundation.org/articles/healthy-sleep-tips

Stampi, C. (1989). Polyphasic sleep strategies improve prolonged sustained performance: a field study on 99 sailors. Work & Stress, 3(1), 41-55. Abstract: https://psycnet.apa.org/record/1989-35663-001

Porcu, S., Casagrande, M., Ferrara, M., & Bellatreccia, A. (1998). Sleep and Alertness During Alternating Monophasic and Poilyphasic Rest-Activity Cycles. International journal of neuroscience, 95(1-2), 43-50. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/9845015

Roenneberg, T., Wirz-Justice, A., & Merrow, M. (2003). Life between clocks: daily temporal patterns of human chronotypes. Journal of biological rhythms, 18(1), 80-90. Full text: https://www.researchgate.net/profile/Till_Roenneberg/publication/10917322_Life_between_Clocks_Daily_Temporal_Patterns_of_Human_Chronotypes/links/00b4951bb6e6c5c55d000000/Life-between-Clocks-Daily-Temporal-Patterns-of-Human-Chronotypes.pdf

Schenck, C. H., & Mahowald, M. W. (2002). REM sleep behavior disorder: clinical, developmental, and neuroscience perspectives 16 years after its formal identification in SLEEP. Sleep: Journal of Sleep and Sleep Disorders Research. Full text: https://pdfs.semanticscholar.org/c31a/8bdaf1fbdacc7bfd5c1fcecc1cf042ad5dda.pdf

Young, T., Peppard, P. E., & Gottlieb, D. J. (2002). Epidemiology of obstructive sleep apnea: a population health perspective. American journal of respiratory and critical care medicine, 165(9), 1217-1239. Full text: https://www.atsjournals.org/doi/full/10.1164/rccm.2109080

Hla, K. M., Young, T. B., Bidwell, T., Palta, M., Skatrud, J. B., & Dempsey, J. (1994). Sleep apnea and hypertension: a population-based study. Annals of internal medicine, 120(5), 382-388. Full text: https://annals.org/aim/article-abstract/707176/sleep-apnea-hypertension-population-based-study

Dong, J. Y., Zhang, Y. H., & Qin, L. Q. (2013). Obstructive sleep apnea and cardiovascular risk: meta-analysis of prospective cohort studies. Atherosclerosis, 229(2), 489-495. Abstract: https://www.atherosclerosis-journal.com/article/S0021-9150(13)00268-2/fulltext

McNally, R. J., & Clancy, S. A. (2005). Sleep paralysis, sexual abuse, and space alien abduction. Transcultural psychiatry, 42(1), 113-122. Full text; https://pdfs.semanticscholar.org/0f82/3da7bbd0f103c4f37d92e084d6e528e16241.pdf

Schenck, C. H., & Mahowald, M. W. (1994). Review of nocturnal sleep‐related eating disorders. International Journal of Eating Disorders, 15(4), 343-356. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/8032349

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Stanchina, M. L., Abu-Hijleh, M., Chaudhry, B. K., Carlisle, C. C., & Millman, R. P. (2005). The influence of white noise on sleep in subjects exposed to ICU noise. Sleep medicine, 6(5), 423-428. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/16139772

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Sleep: How Much Do You Need? Sleep Deprivation, Remedies & More

How much sleep do you need? Is your answer based purely your definition of a good night’s sleep, or have you been guessing, hoping the answer is right for you?

Poor sleep health impacts your quality of life and can make you susceptible to a range of chronic diseases. That’s why getting it right is so important.

Let’s take a deep dive into the significant benefits of sleep quality, the disasters of not getting enough, and how to address poor sleep habits.

Disclosure:

Ask the Dentist is supported by readers. If you use one of the links below and buy something, Ask the Dentist makes a little bit of money at no additional cost to you. I rigorously research, test, and use thousands of products every year, but recommend only a small fraction of these. I only promote products that I truly feel will be valuable to you in improving your oral health.

The Importance of Sleep

How important is sleep? How can I know if I’m getting enough sleep?

Possibly more than any other waking activity, your body’s overall health is tied to the sleep quality you enjoy each day. I like to refer to this as sleep ability.

In this fast-paced world, one condition from which we cannot escape is stress.

We constantly hear this word as it relates to both good and bad things in our lives: how we can minimize it, how we can use it to our benefit, how it’s the root cause of multitudes of diseases and disorders…

In a review written on the Physiology of Sleep, researchers find significant connections between stress and sleep problems. Your immune system’s response to stress, both acute and chronic, can lead to severe changes in your mood and emotional health as well as your physical health.

As they put it: “Recovery from acute stress usually involves a reparative sleep rebound characterized in REM sleep and SWS [slow-wave sleep]. Exposure to chronic stress leads to fragmented sleep.”

One example in the review is how cortisol levels fluctuate during different ranges of sleep cycles. Cortisol is typically known as the “stress hormone.”

Chronic sleep loss may accelerate consequences of too much glucocorticoid, a strong steroid hormone with powerful anti-inflammatory effects. These include issues like cognitive deficits and decreased carbohydrate tolerance.

And stress isn’t the only thing that hurts sleep quality. Other factors that can be killing your sleep quality include:

Undiagnosed sleep apnea or UARS (upper airway resistance syndrome)

Mouth breathing during sleep

Use of certain medications or illicit drugs

Too much screen time in the evening

Caffeine consumption

Buildup of household and commercial chemicals in the air

Sleeping hot

Smoking

I wrote a book a few years ago called The 8-Hour Sleep Paradox. In it, I talk about the misconception of there being a magical amount of hours to sleep, when most people aren’t getting significant enough sleep quality for that time limit to matter.

If I can leave you with anything of note today, I want it to be this: If you are getting up after 8 hours of sleep and don’t feel rested, day after day, something needs to change.

The good news is that understanding how to improve your sleep can give you a new spring in your step each morning.

What affects your sleep?

All living systems maintain a steady state of chemical and physical conditions internally. This is known in biology as “homeostasis.” Simply put, there is a proper balance in all living things.

In humans, there are a number of factors that, when kept within certain limits, allow us to live life to the very fullest.

Variables like the fluid balance in our body, body temperature, blood sugar level, and sodium and potassium levels are vital to experiencing optimum health.

Proper homeostasis requires a consistently healthy diet, level of physical activity, response to stress, and yes, sleep.

The balance between sleeping and waking is regulated by homeostasis.

The timing of our sleep is controlled by:

Circadian rhythm

Sleep-wake homeostasis (sleep-wake cycle)

Individual will (to a lesser extent than the other two)

Let’s look at more about those first two items.

1. Circadian Rhythm (Body or Internal Clock)

Even if the body is placed in a situation with constant darkness or constant light, our internal clock will continue to function. This means we experience somewhat consistent times of wakefulness and tiredness.

Our temperature fluctuates throughout a 24-hour period, and melatonin levels increase and decrease.

A restorative sleep episode is highly influenced by this rhythm. It’s the reason we’re typically sleepier at night.

Changes in light significantly affect our internal clock. Blue light, like that coming from our smartphones, tablets and computers, produces the strongest effect. That’s why limiting or ceasing electronic media use a few hours before bed is so important.

2. Sleep-Wake Homeostasis

The longer we’re awake, the more we want to sleep. Homeostasis, as discussed earlier, makes this occur. Humans seem to reach maximum sleepiness after 30 hours of waking. A proper sleep-wake cycle is vital to your health.

Sleeplessness is stressful and is known to cause cognitive impairment, meaning problems with thinking and learning processes.

Perhaps the better question to ask is, “What doesn’t affect your sleep?”

Here is a short list of factors that we may or may not consider when thinking about how well we sleep, and how we can address sleep problems.

What you ate today and yesterday

How your day progressed in general

The amount and type of exercise you got

The amount of caffeine or alcohol consumed

The mattress you sleep on

The pillow you use

Possible sleep disturbances through the night

These are all factors that we can control. However, other things occur in our lives that can’t as easily be controlled.

Dangers of Sleep Deprivation

Just one night of interrupted sleep wreaks havoc on our energy levels, mood, and hormone regulation. Chronically interrupted sleep affects our mental health, accelerates the aging process, and makes us more susceptible to all kinds of diseases.

In 2005, a research study on how sleep deprivation impacts the brain cited this list of “broad cognitive performance effects of sleep deprivation”:

Involuntary microsleeps occur (uncontrollable periods of 10-30 seconds of sleep)

Attention, short-term recall and mental performance suffer, resulting in errors in judgment and processing

Response time slows (for instance, the types and severity of damages/injuries incurred in accidents due to sleep deprivation comparable to those of at or above legal alcohol limits were detected)

Learning new tasks was more difficult

Performance requiring divergent thinking deteriorates

Subjects were more likely to keep working on solutions they’d already proven don’t work while trying to solve simple tasks

Tasks may be begun well, but performance deteriorates as task duration increases

There is growing neglect of activities judged to be nonessential (loss of situational awareness)

Another sleep study in 2008 found that sleep deprivation had out-of-balance levels of 2 hormones: leptin and ghrelin. These hormones affect appetite, “possibly explaining the increased BMI observed with short sleep duration.”

In short: Being sleep-deprived for as little as one night can have massive impact on how we think, learn, and even digest food.

10 Tips for Better Sleep

It’s possible for you to hack your sleep routine by creating a healthy sleep environment.

Unfortunately, many jump to the option of sleeping pills, assuming nothing else will work. As a society, we are conditioned to reach for a pill bottle without trying natural, chemical-free, easy changes to our daily routines.

I would recommend you take prescription sleep aids ONLY after all other options have been exhausted (no sleep puns intended), with little or no success.

Before speaking to your doctor, keep a sleep diary for at least 2 weeks.

List how long you slept each night, whether sleep felt sound or fitful, and even note the weather on nights the sky was not clear. This will provide a starting place for your physician to evaluate the best path for you.

Here is a list of simple suggestions to decrease sleep disturbances and upgrade your current sleep environment — no medication required.

1. Make your bedroom a truly restful place.

The practice of using the bedroom for everything from homework to stressful phone calls to TV watching can cause your brain to associate that area with wakefulness. Instead, seek to create an oasis that you use for rest and other stress-free pleasure.

Avoid doing tasks in your bedroom, particularly in your bed, that require you to stay awake and alert.

Do your best to eliminate all lights, especially electronic lights. A very dark room with no light pouring in or emanating from equipment, clocks, charges, etc. can promote restful, peaceful sleep.

Finally, invest in a mattress and pillow that allow you to get a great night’s sleep. For some, this means an adjustable bed for sleeping at an angle. For others, it may just look like finally getting around to replacing the 30-year-old mattress making you sore every night.

2. Keep the temperature between 66-68 degrees.

A cool room allows you to sleep more soundly. As an extra step, I like to keep my mattress cool with the chiliPAD Cube 3.0 and let blankets do the insulation.

3. Eliminate screens 1-2 hours before bed.

For thousands of years, our bodies were programmed to sleep because of triggers like darkness and a general “slowing down” as bedtime approached.

But for a little over half a century, we’ve interrupted these biological signals with television and, now, mobile devices. These screens not only put out a lot of blue light (even with “night shift” settings on) but can also mimic the faster pace your brain has evolved to associate with wakefulness.

For a good night’s sleep, read a book, have a cup of hot (caffeine-free) tea, or listen to a podcast…

Whatever you do, put away the screen. I recommend two hours before bed as a good starting point, but at least 60 minutes before you lay down is a good idea.

I enjoy using my Kindle Paperwhite at night to read, which does use a gentle light but isn’t the same as staring at a screen. It’s also worthwhile to invest in blue blocking glasses like Carbonshade if you know you’re going to be staring at a screen most of the day.

4. Invest in a quality air filter.

Did you know the EPA says that indoor air pollution can be 2-5 times higher (up to 100 times higher) than outdoors?

These air pollutants come from everything from cookware to personal care products and even mold.

Regardless of how great the ventilation in your house is, chances are, you’re breathing in toxins overnight.

The higher your toxic load, the harder your body has to work to stay “clean.” This is especially significant during sleep, when your body’s cleaning its cells from top to bottom.

The Molekule and AirDoctor Pro are my two favorite filters. I even bring one with me when I travel! I don’t even want to think about the toxins living in a hotel.

5. Avoid power naps.

Avoid napping during the daytime. Some are fans of power napping in the afternoon, but if it hinders your nighttime sleeping, they should go.

6. Consider what dietary patterns interrupt your sleep.

Avoid heavy meals just before you go to sleep, as digesting food (particularly any type of carbohydrates) will boost your blood sugar and may result in more energy when you don’t need it.

Stop drinking caffeinated drinks 6-8 hours before bedtime, as caffeine in the afternoon and evening disrupts your circadian rhythm.

7. Stop smoking.

Better sleep is just one of the huge number of reasons to quit smoking.

Smokers:

Are more likely to develop sleep-disordered breathing

Experience more sleep disturbances, daytime sleepiness, and related problems to sleep deprivation like accidents and depression

Fall asleep slower than healthy counterparts

Stay in light sleep more and have trouble getting into deeper levels of sleep

Fortunately, quitting smoking can eliminate all of these risks.

8. Use mouth tape.

Once you’re ready to go to sleep, one of the worst things that can disrupt your perfected sleep routine is nighttime mouth breathing.

Mouth breathing can lead to a more easily collapsed airway (like that seen in sleep apnea), snoring, and dry mouth, among other things.

Using mouth tape is a great way to stop that from happening. My favorites are Somnifix (the “Cadillac” of mouth tape) as well as the more budget-friendly Nexcare Tape.

9. Practice breathing and muscle relaxation techniques.

Breathing exercises turn your attention to the natural pattern of your breathing, in and out. As you inhale, think of tense areas of your body; when you exhale, imagine releasing the tension from the area(s) you thought of.

Guided imagery is another way of turning focus from the stresses of the present. Think of a peaceful place, such as the beach or a favorite vacation spot. Allow your mind to dwell there. Take in the atmosphere as you breathe calmly and slowly.

10. Keep a consistent sleep schedule.

Going to bed around the same time each night and waking about the same time the next day will benefit you in many ways.

It keeps your body clock (circadian rhythm) ticking consistently and results in more restful sleep.

The 8-Hour Paradox: How long should you sleep?

Be honest here, did you respond by saying, “Yep, I need my 8 hours every night!”?

I think you’ll be surprised by what constitutes a good night’s sleep. Actually, your sleep quality far outweighs the exact quantity of sleep you get each night.

Sleep is a naturally recurring state of mind and body, when your body has greatly decreased ability to react to stimuli (as opposed to being awake).

When you sleep, the majority of your body’s systems restore strength: muscular, nervous, immune, and skeletal systems all receive a much needed boost.

Polyphasic vs. Monophasic Sleep

Like their roots indicate, polyphasic sleep occurs multiple times in a 24-hour cycle, while monophasic sleep happens in a single interval of time every 24 hours.

Polyphasic sleep used to be much more common in previous centuries, as farmers found the most effective patterns might involve two shorter sleep sessions rather than one long session.

When it’s been studied in humans, polyphasic sleep doesn’t seem to result in a reduction of work quality or even energy. What’s more, people on polyphasic sleep cycles sleep less total hours each day and seem not to suffer negative consequences.

There are other sleep patterns, known as chronotypes. These occur based on a number of factors, such as gender of the individual, genetics, and formed habits. These sleep patterns can change over the course of your life.

While there are “accepted” amounts of sleep times per day, there are actually many ways to experience good quality sleep — and not all of them add up to 8 hours.

There are other extreme chronotypes that can occur, considered circadian rhythm sleep disorders.

Recommended Sleep Times

In 2015, the National Sleep Foundation updated, through the work of a multidisciplinary expert panel, the recommendations of the amount of sleep needed at different life stages.

Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)

Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)

Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)

Preschool-age (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)

School-age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)

Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)

Younger adults (18-25): Sleep range is 7-9 hours (new age category)

Adults (26-64): Sleep range did not change and remains 7-9 hours

Older adults (65+): Sleep range is 7-8 hours (new age category)

While it should be noted that sleep habits will certainly vary during different stages of your life, high quality sleep is the most important factor in our overall body health.

For instance, say your preschooler is sleeping soundly and consistently 9 hours a night and is alert and active throughout his/her waking hours. In that case, there is no need to force them to sleep an extra hour or two.

For healthy school-age children, s/he is likely getting the amount of sleep necessary for healthy development.

Stages of Sleep

There are four stages of sleep in a normal night. These sleep stages include stage 1 (light sleep), stage 2 (sound sleep), stage 3 (deep sleep), and REM (rapid eye movement/dreaming).

Stage 1 — The lightest stage of non-REM (Rapid Eye Movement) sleep. This is the time when you can be easily awakened by even soft sounds or disruptions. During muscle relaxation, brain activity slows. Drifting in and out of sleep and muscle spasms, or jerks, can occur during this time, when you may feel like you’re falling.

Stage 2 — This is a more well-defined stage of non-REM sleep. You’re more soundly asleep, and cannot be as easily awakened. Eye rolling stops, and your brain continues to slow. Body temperature drops in this stage and heart rate begins to slow.

Stage 3 — Known as deep, non-REM sleep. This time of deep sleep is definitely the most reparative for the body. Sudden arousal is rare at this point. Occurrences of talking in your sleep, sleepwalking and night terrors occur during this deepest stage. This stage is sometimes divided into 3 & 4, but isn’t truly differentiated enough to classify separately.

REM stage — The part of our sleep known as REM (Rapid Eye Movement) is often called the dreaming stage. Eyes move quickly from side to side, and our brain waves pick up in activity from stages 2 and 3. Though we can be awakened a little easier during this stage of sleep, we will feel the most tired or groggy as a result.

Dreaming: Why and How

Much is known about the role of sleep in regulating our metabolism, blood pressure, brain function, and other aspects of health. But it’s been harder for researchers to explain the role of dreams.

It’s been said that although our bodies need rest and sleep, we never stop thinking; our brain remains active. Although the proof is not definitive, our dreams appear to be autobiographical, based on recent occurrences in our lives.

Here are some interesting beliefs and theories about dreams from the article referenced above, “The Role of Dreams”.

Dreams could be a way we confront emotional drama in our lives, making connections to our feelings that we would consciously put together.

When we dream, the amygdala (part of the brain linked to survival instinct and fight-or-flight response) is the most active. There is a theory suggesting this time of heightened activity in the amygdala is the brain’s way of getting us ready to deal with a threat.

Our minds aren’t restricted when we sleep, like they can be while we’re awake. Dreams can facilitate our most creative thinking.

Research has found that sleep helps store memories. There is still much to discover about this, but “dreams may help the brain more efficiently store important information while blocking out stimuli that could interfere with memory and learning.”

A 1983 article in Nature magazine states, “…the function of dream sleep (more properly REM sleep) is to remove certain undesirable modes of interaction in networks of cells in the cerebral cortex.”

Authors Francis Crick and Graeme Mitchison delve into the functions of dreams and how they serve the brain. Here are some quotes from the article that may explain why dreaming matters so much.

“Although we dream for one or two hours every night, we do not remember most of our dreams.”

“Modern theories have usually proposed that sleep and dreams save energy or have various restorative functions, either to replenish the brain biochemically in some way, or to reclassify or reorder the information stored in it.”

“…major difference between REM and non-REM sleep lies in the dreams associated with them. For most people the few dreams found in non-REM sleep tend to have a rather thought-like character. During REM sleep, on the other hand, dreams occur more frequently and usually have a perceptual vividness and the illogical episodic character with which we are all familiar.”

Sleep Tracking Options & Limitations

As a sleep medicine dentist, I’ve invested a lot of time testing the latest sleep apps and tech designed to help people discover how well they’re sleeping.

Unlike even 10 years ago, when this technology was too pricey for most consumers, there are now good choices for just about any budget.

While you’ll find a comprehensive breakdown of the available products in that article, here are the basics you should know:

To get a baseline, I recommend starting with SnoreLab, which is available in both free and paid versions on the App Store and Google Play Store. Snoring isn’t the only factor in poor quality sleep, but many people who don’t sleep also snore a lot.

When it comes to wearable or other similar sleep tech, there are several options that do a decent (although not perfect) job. My favorites are the Oura Ring and Apple Watch, and I’m constantly on the lookout for better and more informative options.

No home sleep app or tech can currently replace the need for a sleep study performed by a specialist. These can take place at home or at a sleep clinic, but if you find you’re waking up tired, even after trying to improve your sleep, it’s probably time to see a sleep doctor. Your dentist or general practitioner can refer you to a reputable provider in your area.

8 Common Sleep Disorders

1. Sleep Bruxism

Bruxism, or teeth grinding, is a sleep-related movement disorder that involves clenching the jaw muscles to grind upper and lower teeth together.

Besides the effects on your teeth and gums, grinding is disruptive to sound sleep. Unlike the more habitual act of grinding your teeth during waking hours, nighttime bruxism could be linked to another serious sleep disorder: sleep apnea.

2. Snoring

When you sleep, air crosses over the tissues in your throat, which are relaxed. Due to several factors, that air can ‘rattle’ over those relaxed tissues and produce a soft or loud noise.

One way sleep can be disrupted by snoring is if the noise of your sleep partner wakes you up. However, a possibly more serious disorder of snoring is sleep apnea.

3. Sleep Apnea

Although not an uncommon topic, sleep apnea is still a greatly ignored topic among many.

This occurs when your upper airway is partly or totally blocked, cutting off your regular breathing for a short period, and causes you to awaken and ‘catch your breath’.

Left untreated, sleep apnea can result in daytime sleepiness, and severe cases have been linked to increased risk of stroke or heart attack. It’s also been associated with high blood pressure.

I’ll discuss sleep apnea later in this article.

4. Restless Legs Syndrome

A more common issue for middle-aged and older adults, restless legs syndrome can affect just about any age. It’s sometimes known as periodic limb movement disorder.

Symptoms of discomfort in the feet and legs occur most often in the evening and through the night, which disturbs sleep and prevents deep sleep. Many people will continuously move their legs or thrash them around, even while they are sleeping.

5. Narcolepsy

Thought to affect approximately 1 in 2,000 people, narcolepsy is characterized by:

Excessive sleepiness

Hallucinations

Sleep paralysis

Episodes of cataplexy (partial or total loss of muscle control, sometimes triggered by a strong emotion)

Currently, there is no known cure. However, patients have been able to lead normal lives through the use of meds and some behavioral treatments that will lessen or improve symptoms.

6. Insomnia

Temporary, short-term insomnia can happen because of factors such as jet lag, or even when too much caffeine is consumed before bedtime. Extra stressful events can also bring on bouts with insomnia, though most of the time these occurrences don’t last long.

If, however, stress is left unchecked, the effects can turn into depression or extreme anxiety. When an individual experiences these more serious conditions, sleep will elude them, usually because nighttime can be associated with darkness or loneliness.

Insomnia is typically classified as “primary” or “secondary.” Primary insomnia isn’t caused by other factors and occurs on its own, while secondary insomnia may be due to medication use or other medical conditions.

7. REM Sleep Behavior Disorder

First officially recognized in 1986, REM Sleep Behavior Disorder (RBD) is a condition in which people enact their dreams in REM sleep, rather than staying immobile in bed.

These episodes can manifest in ways that injure the person with the disorder or their sleeping partner. Some people with this condition will actually attack those in their bedroom or home while dreaming, for instance, they’re protecting them from an intruder.

It’s most common in males and often comes after years, sometimes decades, of a “prodrome” (early sign or symptom) of frequent movement and jerking movement during sleep.

Like insomnia, this condition can occur on its own or occur as a sign of a neurological condition. So far, the most effective treatment identified is the medication Clonazepam, a benzodiazepine typically used for panic disorders and seizures.

Unfortunately, this drug comes with the strongest warning available from the FDA regarding potential addiction and side effects, known as a black box warning.

8. Circadian Rhythm Disorders

In the various circadian rhythm disorders, the internal body clock discussed above is interrupted or broken in some way.

The most well-known of these disorders include:

Narcolepsy

Delayed Sleep Phase Disorder (DSPD): Seen most commonly in teens and young adults, people with DSPD get stuck in a routine of the most “awake” part of the day being between 2-5 AM. Daytime work and sleep schedules often decline as a result.

Advanced Sleep Phase Disorder (ASPD): The inverse of DSPD, advanced phase sleep happens often in the elderly when bedtimes become earlier and wakefulness happens earlier. For instance, a person will go to bed before 9 PM and wake up between 2-5 AM on a regular basis. This also tends to result in complaints of insomnia and daytime sleepiness.

Jet Lag: This happens when the biological clock is at odds with the time of day, often after travel. Flying east, rather than west, is typically easier for circadian rhythm adjustments, as it’s typically simpler to wait to sleep than it is to fall asleep earlier.

Sleep Apnea: A 21st Century Epidemic?

As a sleep medicine dentist, understanding, diagnosing and treating patients with sleep apnea is especially important to me.

Much more than simply being disturbed by your sleep partner’s snoring is the need to discover the cause of the snoring.

An estimated 18-22 million Americans deal with sleep apnea, with some studies stating as high as 80 percent of moderate to severe cases go undiagnosed.

There are a lot of misconceptions about sleep apnea, like that it isn’t common in women or that it only occurs in overweight or obese people. However, far more people may be enduring it in silence.

Many studies strongly indicate that undiagnosed sleep apnea is independently associated with increased likelihood of:

Hypertension

Cardiovascular disease

Stroke

Sleep bruxism

Daytime sleepiness

Motor vehicle accidents

Diminished quality of life

A 1994 study of 147 adult men and women suffering found that mean blood pressure was higher in patients with sleep apnea. The variability of the blood pressure during sleep was significantly greater in participants with sleep apnea or history of snoring compared to those without.

Another sleep study performed in 2000 found a link between patients with Obstructive Sleep Apnea (OSA) and significantly increased risk of heart disease, especially stroke risk.

In a radio interview with Marianne Russo, I discuss the connection between ADHD and sleep apnea in children and teens. Here are some important facts about ADHD and Sleep Apnea in a younger population:

40-60% of children that have sleep apnea have some form of ADHD

Sleep apnea and sleep disorders are a major cause of behavioral issues in children and teens

It’s possible that many cases of ADHD are actually misdiagnosed sleep apnea cases

Sleep apnea is far more prevalent in children than we originally thought, perhaps as common in children and teens as in adults

Teeth grinding at any age is an indication of a struggle to keep the airway open at night

I’ve long thought this massive increase in sleep apnea at all ages might be associated with some 21st century changes, such as:

Comfortable beds that make back sleeping preferable

Lack of vitamin K2 in the diet, leading to an underdeveloped jaw and smaller airway that’s more susceptible to collapsing

Prevalence of a sedentary lifestyle

Other Sleep Issues

Though these aren’t classified as “disorders,” these other sleep problems can lead to poor sleep quality.

Issues with Sleeping while Pregnant

Most pregnant women have problems with extra tiredness during the first and third trimesters of pregnancy. This can be due to morning sickness keeping them from rest or frequent bathroom trips as the baby grows and pushes on the bladder.

It is important for expectant moms to try their best to get rest throughout the duration of the pregnancy. And after the baby is born, when life steps up to a whole new pace, high sleep quality is even more important.

Especially with the possibility of postpartum depression, which also interrupts sleep, I encourage mothers to keep their bodies as well rested as is possible.

Sleepwalking

Also known as somnambulism, this behavior most commonly happens in children. They appear dazed; they may walk around or wander, and sometime will talk, without having any memory of it when they awake.

Sleepwalking typically occurs within the first couple of hours of sleep, and is relatively short in length.

Although sleepwalking can happen as a result of an illness or fever, it can also be triggered by lack of sleep, poor quality of sleep (due to sleep apnea, bruxism, etc.). The disorder has also been known to be hereditary.

Night Terrors (aka Sleep Terrors)

As undesired as the name implies, this sleep disorder is characterized by sudden flailing, screaming, or jerking while asleep. Most episodes are as short seconds to a few minutes, but may last longer.

Like sleepwalking, night terrors are more common in children. They child may be hard to wake up from the event, and then be groggy or distressed when they finally come out of it.

There is no cause for alarm if the occurrences are occasional. However, if night terrors become more frequent, seem to cause abnormal sleepiness during the day, or continue beyond teen years or into adulthood, you should consult your doctor.

Bedwetting

Both children and adults may suffer from frequent bedwetting. Childhood bedwetting usually begins as a result of potty training, but can continue if too much urine is being produced.

Causes of adult bedwetting are numerous but generally have to do with urine production, bladder problems, and unconscious arousal during sleep.

Sleep Paralysis

Though it’s not well-understood, sleep paralysis happens when a person “wakes up” but is unable to move their body.

Sleep paralysis is often accompanied by brief hallucinations, the most frequent of which tend to be about aliens or “repressed” sexual abuse memories.

But don’t worry — the little green guys are (probably) just in your head.

Sleep-Related Eating Disorders

A fairly rare occurrence, eating disorders during sleep often result in overeating and weight gain. Patients may not realize they’re eating during the night until they discover repeated evidence during waking hours.

FAQs

Q:

How can I fall asleep right away? Is that a good benchmark to aim for?

A: Simple tips include:

No caffeine consumption 6-8 hours before bed

Utilize relaxation and/or breathing exercises

Stay away from electronic media for a couple of hours before bed

Enjoy a warm bath

It’s not a bad benchmark to work towards, but good sleep doesn’t happen just because you’re a person who can quickly drop off. In fact, short “sleep latency” (the time it takes to fall asleep) can signify exactly the opposite.

In general, you should fall asleep about 10-15 minutes after laying down. Much shorter or longer than that, and there may be a cause for concern.

Q:

Can a lack of sleep be deadly?

A: Yes, lack of or poor sleep can cause life-threatening problems. It affects not only physical but also mental health.

Sleep deprivation and poor sleep habits rob your body of the recharging and restoring it desperately needs. It will wear you down both physically and emotionally to serious levels if the deprivation continues long enough.

Sleep apnea can be a symptom of more serious issues with blood pressure and other heart problems. It’s not typically fatal on its own but can lead to fatal consequences, left untreated.

Q:

What parts of the brain are involved in the sleep cycle process?

A: While the way the brain controls sleep and wakefulness is not fully known, there are some things we do know.

The shut down of arousal signals in the brain is controlled by a specific area of the hypothalamus.

Neurons in the hypothalamus pinpoint the areas that make us feel awake, and inhibit the activity occurring there.

Q:

How do genetics impact sleep?

A: In a 2012 study, the authors state:

“It is now clear that sleep is genetically controlled. Although environmental factors can impact the duration and intensity of sleep, genetic regulation is borne out by the heritability of sleep trais, the identification of specific genetic polymorphisms that affect these traits, and the existence of familial sleep disorders.”

Q:

Do white noise machines help with sleep?

A: Yes! Using a noise generator is a great way to improve the stability and quality of your sleep. It can also make you less aware of noise that could otherwise wake you up.

Key Takeaways: Sleep

Sleep is paramount to well-being. Our bodies desperately need it. However, how much sleep we need changes over the course of our lives.

In general, it is more beneficial to focus on how to improve quality of sleep rather than length of sleep.

Tracking your sleep can be a great way to find a baseline for the quality of your sleep. Take advantage of modern tech by finding a sleep app or tracker that suits you. These can also point to warning signs of bigger health issues you need to address.

Don’t ignore the signs of bad sleep. Whether by a sleep tracker, or just the fact that you never feel rested when you wake, there are some serious health problems that can be detected during sleep. If you have a sleep partner, ask them to listen and observe you, on occasion, during sleep.

Do you snore more than just a light, intermittent amount?

Do you grind your teeth?

Do you experience periods of time without breathing, then take in a gasping breath?

Do you have stretches of time that you are fitful, thrashing legs or jerking?

Do you feel worn out when you wake up the next day?

These can indicate a number of physical problems, some mild and others very serious.

The good news is that once you identify a disorder, it can be treated. Whether the answer is being fitted for a night guard to temporarily address bruxism (teeth grinding) or a CPAP machine to treat sleep apnea, the outcome will be better, more sound, sleep.

Your dentist may also fit you with an oral appliance to help with airway position for sleep apnea.

Read Next: Sleep Apnea: The Real Reason You Grind Your Teeth?

21 References

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Saper, C. B., Cano, G., & Scammell, T. E. (2005). Homeostatic, circadian, and emotional regulation of sleep. Journal of Comparative Neurology, 493(1), 92-98. Abstract: https://onlinelibrary.wiley.com/doi/abs/10.1002/cne.20770

Durmer, J. S., & Dinges, D. F. (2005, March). Neurocognitive consequences of sleep deprivation. In Seminars in neurology (Vol. 25, No. 01, pp. 117-129). Copyright© 2005 by Thieme Medical Publishers, Inc., 333 Seventh Avenue, New York, NY 10001, USA. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/15798944

Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS medicine, 1(3), e62. Full text: https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062

Roehrs, T., & Roth, T. (2008). Caffeine: sleep and daytime sleepiness. Sleep medicine reviews, 12(2), 153-162. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/17950009

Wetter, D. W., Young, T. B., Bidwell, T. R., Badr, M. S., & Palta, M. (1994). Smoking as a risk factor for sleep-disordered breathing. Archives of internal medicine, 154(19), 2219-2224. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/7944843

Phillips, B. A., & Danner, F. J. (1995). Cigarette smoking and sleep disturbance. Archives of internal medicine, 155(7), 734-737. Full text: https://www.researchgate.net/profile/Fred_Danner/publication/265907045_Cigarette_Smoking_and_Sleep_Disturbance/links/54207d470cf241a65a1e2bfe/Cigarette-Smoking-and-Sleep-Disturbance.pdf

Zhang, L., Samet, J., Caffo, B., & Punjabi, N. M. (2006). Cigarette smoking and nocturnal sleep architecture. American Journal of Epidemiology, 164(6), 529-537. Full text: https://pdfs.semanticscholar.org/31dc/3fa9f6eca36b6df702cba0ff4d3fd5a00c78.pdf

Carney, C. E., Buysse, D. J., Ancoli-Israel, S., Edinger, J. D., Krystal, A. D., Lichstein, K. L., & Morin, C. M. (2012). The consensus sleep diary: standardizing prospective sleep self-monitoring. Sleep, 35(2), 287-302. Full text: https://www.sleepfoundation.org/articles/healthy-sleep-tips

Stampi, C. (1989). Polyphasic sleep strategies improve prolonged sustained performance: a field study on 99 sailors. Work & Stress, 3(1), 41-55. Abstract: https://psycnet.apa.org/record/1989-35663-001

Porcu, S., Casagrande, M., Ferrara, M., & Bellatreccia, A. (1998). Sleep and Alertness During Alternating Monophasic and Poilyphasic Rest-Activity Cycles. International journal of neuroscience, 95(1-2), 43-50. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/9845015

Roenneberg, T., Wirz-Justice, A., & Merrow, M. (2003). Life between clocks: daily temporal patterns of human chronotypes. Journal of biological rhythms, 18(1), 80-90. Full text: https://www.researchgate.net/profile/Till_Roenneberg/publication/10917322_Life_between_Clocks_Daily_Temporal_Patterns_of_Human_Chronotypes/links/00b4951bb6e6c5c55d000000/Life-between-Clocks-Daily-Temporal-Patterns-of-Human-Chronotypes.pdf

Schenck, C. H., & Mahowald, M. W. (2002). REM sleep behavior disorder: clinical, developmental, and neuroscience perspectives 16 years after its formal identification in SLEEP. Sleep: Journal of Sleep and Sleep Disorders Research. Full text: https://pdfs.semanticscholar.org/c31a/8bdaf1fbdacc7bfd5c1fcecc1cf042ad5dda.pdf

Young, T., Peppard, P. E., & Gottlieb, D. J. (2002). Epidemiology of obstructive sleep apnea: a population health perspective. American journal of respiratory and critical care medicine, 165(9), 1217-1239. Full text: https://www.atsjournals.org/doi/full/10.1164/rccm.2109080

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Dong, J. Y., Zhang, Y. H., & Qin, L. Q. (2013). Obstructive sleep apnea and cardiovascular risk: meta-analysis of prospective cohort studies. Atherosclerosis, 229(2), 489-495. Abstract: https://www.atherosclerosis-journal.com/article/S0021-9150(13)00268-2/fulltext

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Stanchina, M. L., Abu-Hijleh, M., Chaudhry, B. K., Carlisle, C. C., & Millman, R. P. (2005). The influence of white noise on sleep in subjects exposed to ICU noise. Sleep medicine, 6(5), 423-428. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/16139772

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[drawandbewell]

Draw Well, Be Well

My Daughter’s Reminders 

My daughter grew up falling down, with a black eye here and a broken leg there. She doesn’t have enough balance to stand or walk, not without falling that is.  

She’s crashed face down on floors, and scraped herself roughly against sidewalks, all while trying to take just a few more unsteady steps. She’s fallen off chairs and sofas, and struck hard, sharp things, like table corners, one of which left a crooked hairline scar on her lily white chin. 

But as these wobbly pictures of Jenny’s remind me, she’s often been able to draw herself back to a steadier state of mind – faster than she might otherwise have – by reaching for her pencils and pens. I call these pictures of her’s my daughter’s reminders. They remind me of things, bitter and sweet, about her struggling childhood and adolescent journey towards a challenged adulthood.

They poignantly recollect the people, places, and things she’s been drawn to while moving over the thin ice of her tippy 29-year life. They remind me, too, of some of her most black and blue times; times so fracturing that simply picking up a marker was a Herculean task. A picture drawn with a swollen hand and a black eye is to her just another picture. For me it is a badge of courage.

Made during a painful, difficult time 13 years ago, these particular pictures remind me that with a well-inked marker in her wobbly left hand, Jenny can find the inner strength to draw herself towards a kind of greater equilbrium. Again and again she’s leaned on drawing to reach towards a greater awareness of herself and others.  

She draws rapidly, rarely pausing, and never erasing. Her pictures, which she mostly tosses away, have served her about as well as any images can. Perhaps because they help remind her that while she can’t skate, swim or run, she can handily picture a world of real and imagined things. Transforming her idea of a bird’s feathers into bright pink and purple plumes, for instance, isn’t a matter of image-making. It’s a rhytmic, physically rewarding act that is brimming with muscular release. She can draw for hours, and generate fresh energy as she goes. 

“I have zero paper fright,” she says in her halting speech, adding, “When I make pictures they can go out to anywhere.” This oft-repeated phrase “go out to anywhere” speaks to Jenny’s wish to be unbounded, free, and able to do anything. And, so she says, “It is great to be drawing-able.” 

Looking at these pictures, my memory swings back to her third birthday when she was coming out from under the fierce weight of a painfully drawn-out illness.  She was struggling to hold onto a red crayon which kept falling from her tiny hand. When she finally produced the first bold marks that she had in a very long time, her pale face rouged up, and she declared in utter delight, “Look, momma, look! I make go!” The action of making things go -- partly serves as an antidote to her movement disorder -- and is yet another reminder of why she clings so tenaciously to her picture-making habit. 

I hope never to forget the night when she drew her fast-falling peanut shell and broken, ice-cubed clock in a furious sprint in our New York City apartment. They flew from Jenny’s hand on a dark, blue December night as she labored to speed her recovery from one of her longest falls ever: her shattering fall through her REM cycle. It happened in late August, four months before, when she crashed in that hard to find place in the human mind where unrecoverable sleep falls. 

She was 16 and had been a frightened, unhappy camper at a special sleep-away camp for youngsters with disabilities. While she went sleepless over several nights, the young counselors and nursing staff completely misread the alarming signs of her incoherance, incontinence, and loss of appetite. My wife and I were in the dark until we received a call from the mother of one of Jenny’s camp-mates. “Katie’s afraid that Jenny’s cracked up,” she told us. Katie, had it right.

In the wake of that fall, Jenny was so lost and disconnected that she couldn’t draw a simple picture or sing a solitary song from late August until the last week of December 2004. Sleep deprivation becomes a torturous thing when it crumbles the mind of a person with a fragile, cognitively impaired brain like my daughter’s. Like Jack following Jill, I myself became exhausted and sleep-deprived trying to keep vigil over her. There was little comforting her as she reeled backwards into reawakened memories of her scariest fears. I remember her swatting the air around her head of brown curls as if she were shooing away August’s mosquitoes. 

“What’s wrong?” I asked her.

“Seizure monsters want me,” she said warily. “They’re going back to my brain.” 

She wasn’t suffering from seizures or skin rashes. Those maladies had stopped buzzing her several years before. But as these drawings remind me there’s no erasing the difficulties drawn in permanent ink by her hard to pronounce genetic disorder. It’s name – Incontinentia Pigmenti – still freezes on her tongue. 

It is owing to this rare, X-linked chromosomal disorder that Jenny’s vision is impaired, that she sits forever on the edge of her next fall, and struggles to retrieve her spoken language. And it’s why she lacks the precise kind of graph-o-motor control that her artist mother and artist brother have. It is this fine motor shorfall that may help explain why at the age of 29 her pictures resemble those of a much younger person’s. Some might say a child’s. 

Clearly, Jenny looks half her age, if not younger. She’s small in stature, has a high-pitched voice, and gaps in her warm smile where a handful of teeth refused to grow. And yet, as these pictures also remarkably remind me, she has grown up to be 29, a nice warm age I once really feared she might never reach. As her black and red seizure monster recalls to me, her childhood resembled one long convulsive time, an eleven year stretch in which she regularly fell through her own conscousness. Those long, seizurous falls ripped entire weeks out of her school calendar. They left her as floppy as a Valium-soaked rag doll.  Yet just as soon as she could manage to hold a marker again, she wielded it tenaciously. The results, even the scratchiest, most indecipherable, became energizing spring-boards. 

She doesn’t draw for my sake nor for art’s sake, but for her own sweet sake. I can see now, in my sixty-fifth year, that her picture-making has rarely forsaken her. By reaching for her place on the ancient red line of drawing, Jenny has repeatedly found a pathway on which to keep herself living as well as she possibly can.  

Is it any wonder why these pictures are worth a thousand pictures each to me? A thousand, if not more. Their value reaches beyond their immense worth to her. For me, there is something gorgeous and uplifting in her left-leaning shapes, shaky lines and triumphant colors flying incontinently over thousands of freshly started pieces of paper. 

Jenny doesn’t recall drawing her backwards facing rooster or purple head rolling down August. It took a year from the time of her depriving fall at that sleep-away camp before she fully recovered. And it wasn’t until several years later that I was able to take them out of the desk drawer where I had hid them from myself. They were too potent like a once familiar song heard on the radio from long ago that absorbs one in a by-gone gloom. They had a wicked bite to them, but when seen a few years later in light of her enormous progress and a growing foreground of her newest joys, next greatest loves, and generally happier self-portrait, they looked altogether positive, hopeful, and important. They looked like a parade of curious icons and images, marching boldly, if unsteadily across the pinstriped lines of difficult times passing by. 

They are nothing more than the handi-work of a pencil-thin,16-year-old daughter strenuously drawing herself through a dark winter’s night to recover her healthier rhythms. In this rediscovered cadence are the notes of the first song she sang as she began reconnecting her severed memory to the rest of her lonely self.  The glue she needed to hold her delicate sleep genie in its fragile bottle didn’t come from a new medicine or her hospital stay. It was squeezed from her pens and pencils. 

We have since given names to a few of these images. Some she has offered captions for. Others appear to be of no interest to her whatsoever. But taken together they evoke that time of sleep-disordered days and nights, crying-jags, sweat-soaked pillow cases, and embarrasing public explosions of inappropriate laughter. But they also underscore her return to hope, and the wellness which followed right behind it, because just when I feared that she might have landed permanently down Humpty Dumpty’s wall, she spotted the red placemark that dangled from my outdated appointment book, and with it she found her spark again.

I was about to trash my 2003 appointment book in a pique of anger. My frustration had turned to rage as we hung in the limbo of her un-wellness. With the New Year just a few days away, I watched her push away another bowl of pasta. How could she still have no appetite? As she sat staring blankly out the kitchen window I wanted to shake her. That’s when I swept up an armful of my old hard-covered journals, diaries, and calendars from a nearby bookshelf and hurled them into a plastic trash can. The crash startled her. She could see that I had lost it. I was bent on getting rid of every single datebook I had ever bought. There were mover a dozen, and each reminded me of my worst frustrations. They marked years of my fruitless work, wishful thinking, and her countless medical appointments. They were mocking me with their dust, and rubbing it in about my obsessive habit of writing things down in little printed boxes, in hopes of bringing some order to my disordered daughter’s life. What good had they done? Here we were, drawing a complete blank in our boxey, low-ceilinged Bronx apartment. Home had never felt so bleak, so stale, so drab. 

It was a good thing that the bright red cotton ribbon placemark leapt from the binding of my 2003 Lettes of London diary as I aimed it at the trash. Serendipitously it landed in her sight.

“What’s that?” she asked.

“It’s a book mark, it remembers your place.” 

“Really?” she said. “I want to draw in it, where are my markers?”

They were piled high in a long, wide tray exactly where they had been resting since August.

She hungrily opened the dairy. And as she began drawing, her eyes brightened and her skin pinked up.  After three hours of continuous picture-making she could barely hold up her head. I mader her stop and carried her to bed. She rested with the book alongside her pillow and awoke a little bit after five a.m. "Can we get up yet?” she asked, “I want to draw some more." I told her to wait a while, at least until the morning sun rose. When we returned to the kitchen table at a nine she looked much better. She drank some light, sweet coffee and had a few bites of buttered toast. For the next three hours later her images continued moving along the meridians of weekly reminders. Every time she turned the pages to draw across a new area she moved the crimson ribbon along with her. “It’s a bookmark, it reminds you,” she said.

 "Look at all these amazing pictures you made," I told her. 

 "Thanks," she said, “can I please draw some more?"

 “Sure, you can. You draw so well.”

She set down her pencil, quickly picked up another, and with the hint of a lilt in her voice reminded me, "Well dad, you know, draw well, be well."

[jiemba]

Can I get uhhh…..goddamn specialised ptsd service that doesn’t only work with veterans? 

[jiemba]

It hurts me so much that because I lost all my childhood/teenage/uni friends in my breakup I now don't have anyone to introduce my new gf to. I don’t have anyone wanting photos or wondering what she’s like. No one’s asked to meet her. When we got together there was no one to tell. She’s literally organising events for me to meet her several circles of friends and I can’t think of a single person I can bring her home to. It hurts. 

[jiemba]

Just got out of the most fucked session with my therapist. I felt like she wasn’t understanding anything I was telling her and I got really frustrated. She also thinks I might be heading into diagnosable territory coz, you guessed it, I hit my one year anniversary of leaving my ex and i’m not better. So yeah. Fuck me I guess. 

[jiemba]

I really don't know how to keep myself going sometimes. no reason. no point. 

[jiemba]

Lol the girl i’m dating told me she loved me and wants to be my girlfriend officially, guess who doesn't know how to handle it hahahaha

[jiemba]

Today was the hardest fucking day and I was at the bar crying into my whiskey when my mates came to play pool with me and cheer me up. I honestly am so lucky to have these kind people in my life to do the simple things like make sure I drink water and eat food and smile. They’re the best. 

I tried to spend today focusing on the good and sent flowers to the few people here who believed me when I first left my ex over the abuse and it was so great to focus my pain into gratitude. I lost a lot of fucking long-term friends in this breakup and the support I did have was such a lifeline. 

Once again, thank you to everyone, you’ve been so incredible and Tumblr was the first place I expressed doubts about my relationship while I was in it. I can’t thank you enough for helping me leave and put myself back together. 

All my love, xo

[jiemba]

To be fair, I’ve totally been Alex in that last ep haha. I can’t count the number of times I’ve drunkenly, tearfully played The Night We Met on guitar in the middle of night since I left my ex, which is ALWAYS a terrible idea. 

Don’t let them judge you girl, I get you. We’ve all done it lol

[jiemba]

OK, sorry to rant again, but some of you may remember that after my breakup I had issues with my best friend of 18 years talking to my ex behind my back, telling lies about/exaggerating things I’d said, and taking her side on what happened in our relationship (which was none of her business tbh). My ex and I both agreed not to speak to her as she wasn’t respecting our boundaries and was getting in the middle of everything. Then I saw a video of them hanging at the beach today, and honestly I’m so gutted. I gave up an 18 year friendship because of how she was treating my ex and I, but my ex (who’d only known her 3 years) has continued to hang out with her behind my back. Just...what the fuck. I can’t believe a year ago I trusted these two people so closely. I lost both  my ex’s friends and my friends in this breakup and I’m so fucking lucky I found a new, kinder, more supportive group as quickly as I have. 

[jiemba]

I don’t know what’s wrong with me. I just spent a really nice night with my friends, but I’ve closed the door after them and collapsed. I’m sobbing. I can’t cope. All day at work I couldn't concentrate coz I thought she might be hurt or dead and I couldn't breathe and  I’m not fucking managing with anything. I don't understand how the fuck I’ll make it through this week. 

[jiemba]

So after 3 months of feeling like shit in this terrible breakup I got brave and made out with a really cute girl at the lesbian halloween party last night and it was a religious experience, I totally forgot how awesome kissing is, excuse me while I go die