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Alaska Sleep Education Center

Optimizing Your Alaskan Room for Sleep

Posted by Guest Blogger: Jane Sandwood on Jul 27, 2019 11:21:00 AM

The cold tundra of Alaska is inhabited by over 700,000 people. They live, work, play, and sleep in a subarctic climate that rarely reaches 80 degrees Fahrenheit annually. The low temperatures can reach negative 50 degrees Fahrenheit in some areas.

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Topics: alaska sleep clinic, bedroom

Habits to Avoid for a Great Night’s Sleep

Posted by Guest Blogger: Jane Sandwood on Jul 9, 2019 1:05:00 PM

Habits to Avoid for a Great Night’s Sleep

Around one in three adults in America don’t get their recommended seven to nine hours of sleep a night and far from being a necessary burden, it is often the result of specific lifestyle choices.

Sometimes, adults cannot help facing the effects of altered circadian rhythms. This is the case, for instance, for the many health care and emergency service workers who work long shifts. In extreme northern parts of Alaska, the problem can be even worse, since in the spring and summer, there can be over 16 hours of sunlight.

Even night shift workers can hone their sleep quality, however, by making a few key changes to habits that can affect their heart health, weight, mental health, and overall well-being.

These are just three habits you should considering eliminating from your daily (and nightly) life.

Failing to Give Due Importance to Bedroom Design

Alaskan soldiers working in the north go to great lengths to ensure their bedroom is completely dark, bearing in mind the tendency of the sunlight to seep in through the windows.

You should also aim to keep your bedroom as dark, cool, and silent as possible. Televisions and gadgets in rooms are another no-no, since they increase alertness and make it hard to fall asleep.

When designing your bedroom, take note of the key pillars of quality sleep, as defined by the National Sleep Foundation.

To wake up feeling energized, you need to fall asleep within 30 minutes of getting into bed, wake up no more than once, and spend no more than 20 minutes awake after you first fall asleep. Your room should be cool and dark and your bed should be comfortable. 

If your mattress is over 10 years old, it is probably a good time to replace it. By exploring different mattress reviews you can find a mattress that is firm enough for your needs - particularly if you sleep on your back or stomach.

Side sleepers take note - a mattress containing memory latex foam will provide all your body’s pressure points with crucial support. 

Waiting Until Night Time to De-Stress

One of the main reasons why Americans toss and turn at night, is stress. According to the American Psychological Association, three out of four Americans report experiencing stress, with 45% lying awake at night.

The key to effective battling stress isn’t to simply breathe or practice progressive muscle relaxation exercise at night (though these are helpful). Rather, stress should be tackled proactively and long-term, by embracing natural stress busting therapies throughout the day, so as to be in a more mindful, relaxed state at night.

Some of the most effective medication-free stress relieving methods are the mindful practices of meditation, yoga, and TaiChi - all of which have been found in numerous studies to significantly reduce levels of stress hormone, cortisol.  

Believing Sleep Myths

Some of the most common sleep myths can be tremendously harmful both to good sleep quantity and quality. A New York University School of Medicine note that some prevalent, harmful myths include believing that you can get by with five or less hours of sleep, that snoring is harmless, and that booze will help you fall asleep.

Snoring, for instance, can be a sign that you need to see a sleep clinic; the problem could indicate that you have sleep apnea (in which breathing starts and stops during the night).

Drinking alcohol, meanwhile, reduces your ability to enter the restorative stage of deep sleep. When you don’t get enough deep sleep, you wake up feeling tired, cranky, and sleepy during the day.

During the deep sleep cycle, glucose metabolism in the brain increases, which is required for good memory. The pituitary gland additionally secrets key hormones such as HGH - which are crucial for cell regeneration and reproduction.

If you feel fatigued during the day, you have been told that you snore, or you find it hard to fall or stay asleep, visit the experienced professionals at Alaska Sleep Clinic.

It is important to rule out sleep apnea and other conditions that require treatment. Often, by avoiding bad habits and adopting good sleep hygiene, you can eliminate wakefulness or short sleep times but in the case of doubt, diagnosis and treatment by a sleep clinic is key.

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Topics: alaska sleep clinic, sleep hygiene, bedroom

How Alaskans can get sleep this Fourth of July

Posted by Jennifer Hines on Jul 4, 2019 7:52:00 AM

The Fourth of July is the noisiest US holiday there is. The loud crack and boom of fireworks pops late into the night, causing pets to cower and kids to jolt awake.

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Topics: alaska sleep clinic, losing sleep

Mattress Mayhem: Purchasing the Bed of Your Dreams

Posted by Stefanie Leiter on Jun 6, 2019 7:03:00 AM

Toss and Turn to a New Mattress

When you are tossing and turning at night, what pops into your mind as the reason? A lot of times, we are riddled with to-do lists when we put our head to the pillow. Some may have a partner who snores keeping you up at all hours. Others may struggle with kids climbing into bed after a nightmare.

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Topics: alaska sleep clinic, Sleep, relax, environment, get better sleep, sleeping

Strange and Unusual Facts about Dreams

Posted by Jennifer Hines on May 18, 2019 5:02:00 AM

Counting sheep, warm milk, and tea are all some traditional methods used to fall asleep. But what happens after that? Why do we dream what we do? Why can’t you always remember your dreams? Dreaming is a mystery. Sometimes they are enchanting and other times we can’t get wake up fast enough to get out of them.  

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Topics: alaska sleep clinic, REM, REM sleep

Exercise and Insomnia

Posted by Jennifer Hines on Apr 28, 2019 12:24:00 PM

Do you suffer from insomnia? Are you too exhausted during the day to even contemplate exercising? It’s understandable that if you’re not sleeping well, you feel too tired to work out. But studies show that as little as a brisk, 30-minute walk can have amazing affects on your sleepless nights.

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Topics: alaska sleep clinic, insomnia

Moving Your Child to a Big Bed

Posted by Sally Norton on Mar 26, 2019 5:15:15 PM

Moving your child to his own bed is no easy business. I think you may have realized this at this point, otherwise you wouldn't be here. This is one of those tasks that we easily underestimate, and by the time we realize the problem of moving your child to his own bed, it becomes too late.

Regardless of whether you discovered this too late or not, we are here to discuss the best way of moving your child to his own bed.

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Topics: alaska sleep clinic, children, sleep and children, Pediatrics, sleep hygiene

Yoga Your Way to Better Sleep

Posted by Stefanie Leiter on Mar 25, 2019 10:07:00 AM

We all have those mornings when, like this little puppy, we did not get an adequate amount of sleep. We push through the day tired, unproductive, and grumpy.

It is no secret exercising is good for your body and fosters a healthy weight while encouraging healthy eating. But did you know exercise helps reduce stress? And a main reason for lack of sleep is stress. If you fall into this bucket, try adding a new exercise routine from the comfort of your bed with yoga.

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Topics: alaska sleep clinic, stress, exercise, yoga

Beauty Sleep and Your Eyes

Posted by Jennifer Hines on Jan 28, 2019 10:00:00 AM


Next time your eye-to-eye with a co-worker you may not want to get too close if you didn't get a full 8 hours. Dark circles and puffy eyes are a sure sign that you missed that all too important night of beauty sleep.

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Topics: alaska sleep clinic, Sleep

Alaskan Winters

Posted by Jennifer Hines on Jan 12, 2019 11:00:00 AM

Many Alaskan residents are used to being asked the question, “Is it really 24 hours of darkness in the winter?” The short answer is yes, but only in some parts. It can definitely be a challenge to get used to the vast differences in daylight during summer and winter months.

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Topics: alaska sleep clinic, tired

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