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Alaska Sleep Education Center

'Twas the night before Christmas

Posted by Julia Higginson on Dec 11, 2018 3:00:00 PM

‘Twas the night before Christmas, when all through the house
Not a creature was stirring, nor even a mouse;
The stockings were hung by the chimney with care,
In hopes that St. Nicholas soon would be there;

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Topics: christmas, sleeping

Make Holiday Guests More Comfortable when Sleeping Over

Posted by Bianca Birgit - Owner & Editor | WellWorthLiving on Dec 10, 2018 2:49:00 PM

How to Make Holiday Guests More Comfortable when Sleeping Over

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Topics: holiday, Family, sleep training, relax

School Stress! Earthquakes! Can sleep help our kids cope?

Posted by Jennifer Hines on Dec 6, 2018 12:53:32 PM

Friday morning's earthquake- Gruening Middle School in Eagle River will need such extensive repairs after this past week's earthquake that students will not return to the building this school year, ASD Superintendent Deena Bishop said Wednesday afternoon. 

Bishop said the steel structure is sound, but the school needs such extensive repairs that the work can't be completed while students attend.

Gruening students will instead attend their regular classes at Chugiak High School, Bishop said. They'll start one day later than other students in the district, on Tuesday, Dec. 11.  This news affects my family and, especially, my teenage daughter...whose stress level is at her boiling point.  HELP!  

Teenagers are living life at full speed — growing, learning, studying, exploding with hormones, learning to drive, gaining autonomy and coping with daily pressure and stress. It turns out that they need more sleep than adults to stay healthy and safe – and cope with stress.

To learn more about why sleep is so important for teens and how parents can help them get the rest they need, we reached out to Janet K. Kennedy, Ph.D., clinical psychologist, founder of NYC Sleep Doctor and author of The Good Sleeper: The Essential Guide to Sleep for Your Baby (and You).

Why is sleep so important for teens?
Sleep is an essential bodily function for everyone. But for teens especially, it’s the body’s time to repair the damage of the day, regulate hormones, consolidate memory, solidify learning, and restore energy so they can wake up and do it all over again the next day.

What the recommended amount of sleep for teenagers?
The National Sleep Foundation recommends that teens get 8-10 hours of sleep nightly. Most teens do not get this much sleep.

Are there certain hours that are optimal for a teen’s bedtime and wake time?
Teenagers’ body clocks are skewed later than that of children and adults. Some teens have trouble falling asleep before 11 (or even later), which makes it hard to get enough sleep and get to school on time.

How does lack of sleep add to a teen’s stress level?
Lack of sleep increases levels of adrenaline and cortisol, making us feel wired, edgy and stressed. That physical stress combines with the psychological stress of homework, social stress, overscheduled extracurricular activities, pressure to perform, and looming responsibilities of adulthood that can feel overwhelming. And stress hormones make it harder to fall asleep, creating a cycle of sleep debt that is hard to break out of.

Are there other consequences for teens for not getting enough sleep?

Not getting enough sleep affects every aspect of a teenager’s life:

Poor memory and concentration leads to poor retention and performance at school.

Response time is impaired and car accidents are more likely.

Hormones triggering poor food choices and metabolic changes cause weight gain.

Irritability contributes to family and/or social conflict and can lead to more serious mental health issues like depression and anxiety.

Immune function is lowered and risk of colds or flu is increased.

Acne gets worse.

How can parents help set the stage for their teens to get a good night’s rest?

Parents can and should help teens develop good sleep habits:

Screens should be OFF and preferably out of the bedroom at least one hour before bed. This is important because screens keep kids (and us) plugged in to the day’s work and social activity. We have to train ourselves — and our kids — to unplug.

Phones, tablets and computers also emit blue light that suppresses the brain’s release of melatonin, delaying the body’s sleep signal. This is especially important for teenagers because their melatonin release is already on the late side. Delaying it further can cause insomnia and sleep deprivation.

Limit caffeine and eliminate super-caffeinated drinks designed to keep you awake. The body can take hours to metabolize caffeine. And even if someone is able to fall asleep after drinking caffeinated beverages, the stimulant effect interferes with deep sleep and makes sleep less restful.

No napping in the evening. Naps — and especially late naps — derail the body’s sleep clock, making it harder to get the consolidated nighttime sleep that is so important.

Don’t oversleep on weekends. Sleeping much later than normal and taking long naps on weekends makes it harder to get the sleep you need. The body works best when it has a consistent rhythm. A cycle of weekday sleep deprivation and weekend oversleeping keeps the body in a state of stress and fatigue. As unpleasant as it sounds, it’s best to get up around the same time each day, even on weekends. It’s usually fine to sleep an hour later on weekends, but more than that can lead to Sunday night insomnia, setting up the cycle of sleep deprivation for another week.

 

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Topics: teens, stress

Can a Baby Be Sleep-Trained?

Posted by excerpt from ABC News Story on Dec 5, 2018 5:00:00 PM

Good Morning America" meteorologist Ginger Zee is the mother of two boys,Adrian, who will turn three later this month, and Miles,who was born in February.

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Topics: baby, sleep training

7 Tips on Getting Up Earlier

Posted by Guest Blogger: Serena Dorf on Dec 4, 2018 1:17:13 PM

Do you want to turn into a morning person? That’s fantastic! Your life is going to change drastically, starting with this very moment, if only you’re ready to take action. Seriously, waking up early comes with lots of advantages, from boosting your productivity to living a healthier and happier life.

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Topics: waking up, beauty sleep, daytime sleepiness

What Is Sleep Apnea? - A Refresher Course, Part 5

Posted by Jennifer Hines on Nov 30, 2018 2:25:00 PM

Epidemiology

The costs of untreated sleep apnea reach further than just health issues. It is estimated that in the U.S., the average untreated sleep apnea patient's annual health care costs $1,336 more than an individual without sleep apnea.

This may cause $3.4 billion/year in additional medical costs. Whether medical cost savings occur with treatment of sleep apnea remains to be determined.

The Wisconsin Sleep Cohort Study estimated in 1993 that roughly one in every 15 Americans was affected by at least moderate sleep apnea.

It also estimated that in middle-age as many as nine percent of women and 24 percent of men were affected, undiagnosed and untreated.

History

The clinical picture of this condition has long been recognized as a character trait, without an understanding of the disease process. The term "Pickwickian syndrome" that is sometimes used for the syndrome was coined by the famous early 20th century physician William Osler, who must have been a reader of Charles Dickens. The description of Joe, "the fat boy" in Dickens's novel The Pickwick Papers, is an accurate clinical picture of an adult with obstructive sleep apnea syndrome.[78]

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Topics: life with sleep apnea, OSA

Sleep texting is real, and you may be doing it!

Posted by Mari A. Schaefer on Nov 29, 2018 11:12:52 PM

People are known to walk, talk, and eat while sleeping. Increasingly, sleep texting is joining the list.

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Topics: cognitive sleep issues, texting

What Is Sleep Apnea? - A Refresher Course, Part 4

Posted by Jennifer Hines on Nov 29, 2018 11:00:00 AM

Weight loss

Excess body weight is thought to be an important cause of sleep apnea. In weight loss studies of obese and overweight individuals, those who lose weight show reduced apnea frequencies and improved Apnoea–Hypopnoea Index (AHI) compared to controls.

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Topics: life with sleep apnea, OSA

What Is Sleep Apnea? - A Refresher Course, Part 3

Posted by Jennifer Hines on Nov 28, 2018 3:31:00 PM

Central sleep apnea


PSG system showing a central apnea.
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Topics: life with sleep apnea, OSA

What Is Sleep Apnea? - A Refresher Course, Part 2

Posted by Jennifer Hines on Nov 27, 2018 12:00:00 PM

Diagnosis

Sleep apnea may be diagnosed by the evaluation of symptoms, risk factors and observation, (e.g., excessive daytime sleepiness and fatigue) but the gold standard for diagnosis is a formal sleep study (polysomnography, or sometimes a reduced-channels home-based test).

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Topics: life with sleep apnea, OSA

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