BOTY_2018_Online_webpage_header_recipient-1.png

Alaska Sleep Education Center

Jennifer Hines

Jennifer and her husband Micah moved their family, including their daughters Madison (12) and Willow (6) from Little Rock, Arkansas to Anchorage in July 2017. Jennifer co-hosted a classic rock morning radio show for 10 years and a CMA winning country morning radio show for 6 in Arkansas. She was born and raised in Morrilton, Arkansas and was top ten at the Miss Arkansas Pageant in 1997. Jennifer graduated from The University of Central Arkansas in Conway, with a Major in Telecommunications and a Minor in Music. Now, Jennifer is the Lead Marketer for Alaska Sleep Clinic, while her husband is a Lead technician. Her family loves Alaska and is grateful for the adventure and opportunity.
Find me on:

Recent Posts

'Twas the Sleep Before Christmas

Posted by Jennifer Hines on Dec 6, 2019 5:15:00 PM

‘Twas the night before Christmas, when all through the house
Not a creature was stirring, not even a mouse;
The stockings were hung by the chimney with care,
In hopes that St. Nicholas soon would be there.

Read More

Topics: christmas, sleeping, CPAP therapy

Want better sleep? Relax!

Posted by Jennifer Hines on Dec 5, 2019 10:48:00 AM

Music soothes the savage beast

Having trouble sleeping can have wide-ranging, negative effects on your health, so it's something that you should take seriously. For instance, it makes you less safe behind the wheel and increases your long-term risk of medical conditions such as obesity and heart disease. 

Though medical sleep aids may work quickly to help you drift off, they can have side effects and aren't good to use in the long term. Luckily, there is another treatment for sleepless nights that's cheap, isn't habit-forming, and has absolutely no negative side effects: music.

Read More

Topics: Sleep, relax, yoga, music

Sleep Makes Your Flu Shot More Effective?

Posted by Jennifer Hines on Dec 3, 2019 5:26:00 AM

For a simple way to boost your defense against flu, get plenty of sleep before your flu shot. Those zzzs make a difference, according to a recent study.

Sleep Health and Flu Shot Effectiveness

University of Chicago researchers compared the antibody levels of the sleep-deprived versus the well-rested participants. Those antibodies, which help protect you from illnesses, were significantly lower in the sleep-deprived group. In fact, 10 days post-flu shot, the sleep-deprived folks had antibody levels that were half as high as those who were rested. It took three to four weeks for the immunities to equalize for the two groups.

Another study found those who slept five hours or less were 4.5 times more likely to catch a cold than those who regularly got seven hours of shut eye.

If you do get the flu, sleep is good medicine. Washington State University researchers found a specific brain protein, called AcPb, which is associated with sleep and actually quickened recovery of lab mice infected with H1N1 flu. The trick is in how this brain protein interacts with the immune system to promote the power of sleep health.

How Many Hours to Sleep

The medical world has long advocated the restorative effects of slumber. So how much sleep do you need for a healthy immune system? It varies, but seven to eight hours is a good number for most adults. Just make sure it’s a restful sleep. Avoid alcohol and caffeine before bed, and put away screen devices which make it harder to fall asleep.

Quality Sleep Boosts Your Immunity

To stay healthy, especially during the influenza season, get the recommended seven to eight hours of sleep a night. This will help keep your immune system in fighting shape, and also protect you from other health issues including heart disease, diabetes, and obesity. 

If your sleep schedule is interrupted by a busy workweek or other factors, try to make up for the lost rest with naps. Taking two naps that are no longer than 30 minutes each —one in the morning and one in the afternoon—has been shown to help decrease stress and offset the negative effects that sleep deprivation has on the immune system. 

If you can’t swing a half-hour nap during the workday, try grabbing a 20-minute siesta on your lunch hour, and another right before dinner.

Can NOT Sleeping Make You Sick?

Yes, lack of sleep can affect your immune system. Studies show that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.

During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress.

Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep.

So, your body needs sleep to fight infectious diseases. Long-term lack of sleep also increases your risk of obesity, diabetes, and heart and blood vessel (cardiovascular) disease.

How much sleep do you need to bolster your immune system? The optimal amount of sleep for most adults is seven to eight hours of good sleep each night. Teenagers need nine to 10 hours of sleep. School-aged children may need 10 or more hours of sleep.

But more sleep isn't always better. For adults, sleeping more than nine to 10 hours a night may result in a poor quality of sleep, such as difficulty falling or staying asleep.

Alaska Sleep Clinic is ready to help you improve your sleep and your life.  Call us this week to speak with one of our board-certified sleep specialists.

New Call-to-action

Read More

Topics: healthy sleep, flu, staying healthy, immunity

Fill the Holidays with Peaceful Nights, not Sleepless Ones

Posted by Jennifer Hines on Nov 30, 2019 9:34:00 AM

It might be the most wonderful time of the year, but the holidays can also be filled with stress, busy schedules, and not enough sleep. Whether it’s shopping and wrapping, late-night parties, or a pile-up of stress that’s got you feeling fried, these are some key ways to improve your shuteye during the hap-happiest season of all.

1. Prioritize The People You Love.

Having fun with friends and family members can be a great stress reliever, because it boosts levels of the so-called cuddle hormone oxytocin. So go ahead and make time to exchange gifts, reminisce, and catch up on everybody’s lives. 

But beware: All friends and family members aren’t created equal, and for some people, family obligations can be one of the biggest sources of family stress. If that’s true for you, try to avoid or minimize negative interactions, whether that means avoiding that uncle who always fights with you over politics or staying at a hotel (rather than crashing at your parents' or sibling's place) in order to give yourself an escape from drama.

2. Don’t Procrastinate.

Shopping, cooking, cleaning, and all of the prep work that goes into holiday celebrations takes time and energy. Put it off until the last second, and it can take a big toll on your stress level—and your sleep. So make a list, check it twice, and start chipping away at your to-dos now instead of waiting. Besides, you’ll avoid the most frenzied crowds and traffic and you’ll be able to enjoy the fruits of your labor that much more if you aren’t exhausted when the big day arrives.

3. Say No Sometimes.

Bake sales, gift exchanges, dinner parties—any one seasonal activity can be fun on its own. But agree to too many and you can wind up feeling super tense. Be realistic about how much time and energy you have, and just say no before you end up pulling an all-nighter baking or wrapping presents.

4. Have a Good Laugh.

When it all feels like too much to handle, skip the glass of wine and grab a good comedy flick instead. While alcohol may seem like it helps you relax, it can actually disrupt your sleep during the night, making your zzz’s less restorative. Laughing out loud, on the other hand, can actually slash your levels of stress hormone, helping you to unwind before bed.

5. Give Yourself a Curfew.

No one wants to feel like a party pooper. But the truth is that too much late-night fun can—and will—wreak havoc on your sleep schedule. Your car might not turn into a pumpkin, Cinderella-style, but you’ll either pay the price in bleary eyes the next day or, if you catch up by sleeping in, you’ll run the risk of tossing and turning the following night. So decide in advance what time you’ll depart each holiday gathering, and then stick to your guns when the clock strikes—no FOMO allowed.

6. Take an Afternoon Nap.

Do late nights still have you feeling exhausted? There’s no replacement for a regular sleep/wake schedule, but a nap can help you bridge the gap when it doesn’t happen. Schedule it in the afternoon to take advantage of your body’s natural sleep rhythms. Twenty to 30 minutes is all you need for a quick pick-me-up, but a 90-minute nap can be even more restorative if you have the time.

Shopping, cooking, cleaning, and all of the prep work that goes into holiday celebrations takes time and energy. Put it off until the last second, and it can take a big toll on your stress level—and your sleep. So make a list, check it twice, and start chipping away at your to-dos now instead of waiting. Besides, you’ll avoid the most frenzied crowds and traffic and you’ll be able to enjoy the fruits of your labor that much more if you aren’t exhausted when the big day arrives.

3. Say No Sometimes.

Bake sales, gift exchanges, dinner parties—any one seasonal activity can be fun on its own. But agree to too many and you can wind up feeling super tense. Be realistic about how much time and energy you have, and just say no before you end up pulling an all-nighter baking or wrapping presents.

4. Have a Good Laugh.

When it all feels like too much to handle, skip the glass of wine and grab a good comedy flick instead. While alcohol may seem like it helps you relax, it can actually disrupt your sleep during the night, making your zzz’s less restorative. Laughing out loud, on the other hand, can actually slash your levels of stress hormone, helping you to unwind before bed.

5. Give Yourself a Curfew.

No one wants to feel like a party pooper. But the truth is that too much late-night fun can—and will—wreak havoc on your sleep schedule. Your car might not turn into a pumpkin, Cinderella-style, but you’ll either pay the price in bleary eyes the next day or, if you catch up by sleeping in, you’ll run the risk of tossing and turning the following night. So decide in advance what time you’ll depart each holiday gathering, and then stick to your guns when the clock strikes—no FOMO allowed.

6. Take an Afternoon Nap.

Do late nights still have you feeling exhausted? There’s no replacement for a regular sleep/wake schedule, but a nap can help you bridge the gap when it doesn’t happen. Schedule it in the afternoon to take advantage of your body’s natural sleep rhythms. Twenty to 30 minutes is all you need for a quick pick-me-up, but a 90-minute nap can be even more restorative if you have the time.

Read More

Topics: stress, holidays, getting better sleep, managing stress

Is There a Mask-Free Alternative to CPAP Therapy?

Posted by Jennifer Hines on Nov 26, 2019 12:42:10 PM

When it comes to obstructive sleep apnea, continuous positive airway pressure (CPAP) therapy is the gold standard and typically the first line of treatment. CPAP delivers pressurized air to the airway, which helps keep the airway open and reduces instances of disturbed breathing. When CPAP therapy works, the patient immediately feels relief. However, in some cases, the patient may struggle to adapt to CPAP therapy. For patients with positional obstructive sleep apnea (POSA)—roughly 36-47% of patients with OSA—a new sleep position therapy device called NightBalance Lunoa may be the answer.

Read More

Topics: CPAP Masks, cpap alternatives, cpap machines, sleepn

Subscribe to our Blog

Alaska Sleep Clinic's Blog

Our weekly updated blog aims to provide you with answers and information to all of your sleeping questions.

New Call-to-action
Got Sleep Troubles

New Call-to-action

New Call-to-action

 

Popular Articles

Posts by Topic

see all