Create and Stick to a Sleeping Schedule
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Get Enough Sunlight For Production of Melatonin
Exposing your body to enough sunlight helps promote better and quality sleep Naturally the human body relies on the sunlight to predict what time It helps the body determine if to produce energizing hormones or to produce ones that will make the body relax or sleep
When you wake up expose your body to light to let the body know that it is time to wake up Stay exposed to the natural light throughout the day Studies indicate that by doing this you are likely to sleep an hour longer
Limit Your Intake of Caffeine Alcohol and Nicotine
Avoid or limit your intake for alcohol caffeine and nicotine These substances are likely to keep you up for long hours thus depriving you of sleep
Avoid Large Portions Of Food Just Before Bedtime
Taking large meals and beverages before you sleep can prevent you from sleeping well Taking drinks will make you go to the bathroom a few times thus disrupting your sleep However there is no issue in taking a light snack to avoid heartburn
Exercise Regularly
There are so many health benefits of exercising including promoting better sleep Exercising improves the general well being of the body reduces depression and anxiety which promotes quality sleep While exercising take into consideration your health to avoid injury
Avoid Naps
Napping steals away your sleeping time at night Avoid napping during the day If it is hard for you to get by without one limit the number of times you nap a day to once or twice Your nap time should not exceed 30 minutes and do not nap after 3 pm
Make Your Bedroom Sleep Friendly
If you are dealing with insomnia remove all the distractions from the bedroom Keep your room dark quiet and at comfortable temperatures Remove the TV computer phones or any electronic device that is likely to steal your sleeping time Additionally keep away all the clocks and watches to avoid checking time for a smooth undisrupted sleep
Go to Bed Early
Studies show that people who sleep early are most likely going to have a better sleep Sleeping late makes a person get overwhelmed by negative and repetitive thoughts that keep you from sleeping well
Eat More Pro Sleep Foods
The food you eat can determine whether you will sleep well at night or not Different foods contain compounds that make your body to either relax or become active Consider adding to your diet these foods to achieve quality sleep
Cheese is rich in tryptophan an amino acid that helps produce the neurotransmitter serotonin enabling the body to relax and sleep
Cherries are a source of melatonin a hormone that aids sleep Drinking the two glasses of cherry juice daily can increase your sleep for up to 90 minutes
Almonds are rich in tryptophan calcium and magnesium which according to experts are essential for achieving quality sleep
Bananas are rich in carbohydrates and tryptophan that promote healthy sleep Additionally they contain potassium and magnesium which help muscle relaxation hence better sleep More foods that are pro sleep are low fat milk salmon and whole grains
At Home Sleep Study
Patients suspected of having obstructive sleep apnea OSA will have to have a sleep study performed to properly diagnose the disorder There are two possible tests for determining a diagnosis an attended polysomnogram PSG and an unattended home sleep test HST
Attended PSG tests are conducted in a sleep lab under the supervision of a registered polysomnographic sleep technologist RPSGT In addition to sleep apnea PSGs can diagnose up to 80 sleep disorders by using a variety of equipment that monitors brain activity eye movements respiratory effort blood oxygen saturation heart rate body movements and more
HSTs on the other hand are used only in the diagnosis of sleep apnea and are performed by the patients themselves Patients taking a HST will bring home their equipment to use overnight after being given a tutorial on how to use the equipment HSTs are very simple and easy to use HSTs are also limited in the data they capture to respiratory effort blood oxygen saturation and airflow Some HSTs can also capture breathing movement and body positions
HSTs are increasingly being used in the determination of obstructive sleep apnea However there are some important considerations to make when choosing between having an in lab sleep study and an at home sleep test Here we explain those considerations
Benefits of Home Sleep Tests
Before we dive into some of the challenges of home sleep testing its important to talk about the benefits that HSTs have provided for sleep medicine
Cost convenience HSTs are much more affordable than PSGs At about 14 of the cost HSTs are an attractive alternative to PSGs to both insurance companies and patients paying out of pocket Many insurance companies are requesting an HST as the first line for diagnosing sleep apnea
Comfort and accessibility Being able to have a sleep test in the comfort of ones own home makes it more convenient for patients who either dont like the idea of staying overnight in a lab live in a remote location or have other medical problems that could prevent them from sleeping in a lab
Scheduling Its a lot easier to have patients show up to a facility and receive a HST device than it is to fill beds Sleep labs can only see as many patients each night as they have beds Sleep clinics also have to have sleep technologists on staff to monitor the study Most sleep technologists work with two patients per night although three patients in a night can be done
Good tool for high risk OSA patients Patients found to be at high risk for sleep apnea based on medical history family history and a physical evaluation are good candidates for HSTs Signs to look for in high risk patients include the patients BMI neck size age craniofacial anatomy and upper airway evaluation For properly screened patients the HST is designed to determine the severity of sleep apnea not just the existence of it
Conclusion
Insomnia is a problematic condition that affects your health and productivity If you have mild insomnia implement these tips to improve your quality of sleep If you have acute insomnia seek professional intervention
While its true that there are some issues with choosing a HST over a PSG to diagnose sleep apnea theres no denying the many benefits that HSTs are bringing to the field of sleep medicine
Because of the low cost accessibility and convenience of use for patients more people than ever are finally getting their sleep apnea diagnosed and treated And as long as medical professionals are properly screening their patients for comorbidities evidence of other sleep disorders and giving proper patient education on use of HST devices HSTs will continue to grow as an important diagnostic tool in determining sleep apnea
If you suspect you have sleep apnea and want to see if a home sleep test is right for you contact The Alaska Sleep Clinic for a free 10 minute phone consultation by clicking the link below
