BOTY_2018_Online_webpage_header_recipient-1.png

Alaska Sleep Education Center

What Mom Really Wants for Mother’s Day – Sleep (Clone)

Posted by Jennifer Hines on May 12, 2019 11:13:00 AM

As Mother’s Day gifts go, candy and flowers are fine; but we think that mom would really appreciate the chance to recharge her natural batteries more often.

Read More

Topics: losing sleep, moms

If Momma Ain't Happy, Ain't Nobody Happy!

Posted by Stefanie Leiter on May 10, 2019 9:00:00 AM

Mother’s Day rolls around once a year to appreciate mom. This year Mother's Day is May 12th.  THAT IS THIS SUNDAY!!  Don't forget Mom! Though the appreciation should come all year, dads and kids are searching for the perfect gift every May to celebrate mom. There are lots of choices including chocolates and jewelry that mom might like, but I can share as a mom of two elementary-aged children, the gift we want is sleep and relaxation.

Read More

Topics: losing sleep, moms

What Mom Really Wants for Mother’s Day – Sleep

Posted by Jennifer Hines on May 9, 2019 7:38:00 AM

As Mother’s Day gifts go, candy and flowers are fine; but we think that mom would really appreciate the chance to recharge her natural batteries more often.

Read More

Topics: losing sleep, moms

Reasons Why You’re Not Getting a Good Night's Sleep

Posted by Jessica Ashby, www.ageukmobility.co.uk on Feb 18, 2019 6:48:00 AM

It’s recommended that adults try to sleep for around seven hours a night. However, as you get older, this can become increasingly more difficult. Often things beyond your control, such as external noise and uncomfortable sleeping conditions can have an impact on this, resulting in a restless night, but when this becomes more frequent it can take its toll on your physical and mental wellbeing.

Read More

Topics: losing sleep

Why Can't You Sleep?

Posted by Jennifer Hines on Jan 31, 2019 9:11:03 AM

Alaska Sleep Clinic is honored to have been asked to contribute to a sleep article published today by Age UK Mobility. Read the article in at the following link : https://www.ageukmobility.co.uk/mobility-news/article/reasons-why-youre-not-getting-a-good-nights-sleep .

Read More

Topics: losing sleep

6 Tools To Help You Sleep Better And Alleviate Back Pain

Posted by Guest blogger: Lilian Chifley on Jan 16, 2019 12:35:00 PM

Back pain is a very common cause of sleep disorders. That uncomfortable feeling expands from the back throughout the entire body. You go through the day because you have to, but when it’s time for sleep, you feel like the pain is getting more serious by the minute.

Read More

Topics: losing sleep, pain, wellness, remedies, bedroom, backpain

Holiday Stress: Don't Just Manage; Find a Way to Enjoy

Posted by Stefanie Leiter on Nov 22, 2018 7:25:00 AM

 

Read More

Topics: Family, stress, holiday, losing sleep

DON’T LET HALLOWEEN THROW OFF YOUR SLEEP ROUTINE

Posted by Jennifer Hines on Oct 30, 2018 3:00:00 PM

Every parent dreads it – too much candy, too much excitement and too little sleep- that’s Halloween! Many families find that one late night can cause their children to become overtired, leading to more night waking and early rising after the excitement of the big day has ended. 

Read More

Topics: kids, losing sleep, sugar

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment: Chapter 6

Posted by Guest blogger: Joe Smith, www.YooHealth.com on Oct 17, 2018 11:00:00 AM

Chapter 6

Treatment of Sleep Deprivation

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment - Yoo Health

If a person cannot physically get to sleep, as a result of physical or psychological difficulties, treatment is required. Often, a therapist or sleep specialist will be the one to offer guidance and advice, as well as coping techniques for reaching a restful state of sleep. Generally speaking, there are two main treatment paths that can be taken – behavioral and cognitive measures, and medications.

#1 Behavioral and cognitive treatments

There are a number of excellent and effective methods for enhancing sleep that does not require any medication, and these can be found below:

Relaxation techniques: This is a progressive form of muscle relaxing that involves the tensing and untensing of different muscles in the body to help maintain calm. Additionally, medication, mindfulness, breathing exercises, and guided imagery can provide masses of help in this area. There is also the option to use audio recordings to help people fall asleep at night.

Stimulation control: This involves taking control of your activities before you go to bed, as well as your surroundings, so that you can moderate your sleeping patterns effectively. This means doing things like only spending time in bed when you are sleepy, controlling the association between being in bed and being ready to go to sleep.

Cognitive behavioral therapy (CBT): This is an incredibly helpful type of therapy that has been designed to help people understand and change the thought patterns behind specific behaviors. It works to challenge irrational and unhealthy beliefs, while also promoting calm and positive thoughts. In this way, it can be used to help develop a better and healthier sleeping pattern.

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment - Yoo Health

#2 Medications

If a non-medicinal treatment has been ineffective, there are medications available that can induce sleep. There are some that can be purchased over the counter from your pharmacist, and others that can only be picked up with a valid prescription from your doctor. There is a whole load available, and your doctor will help you pick the one that should work best for you.

It should be noted that some people form a dependency on sleeping pills, and so it is important to try and limit the amount that you take and use non-medicinal remedies when and if you can.

#3 Home management

On the plus side, most of the negative effects of sleep deprivation are revered once you get the sufficient amount of sleep. The best treatment is often satisfying your biological need to sleep, preventing deprivation, and paying back the sleep debt that you have accumulated. You can also follow the sleep hygiene rules, which is something we look at in detail a little later on.

#4 Paying off the sleep debt

When you do not get the amount of sleep that you require, you will begin to accumulate sleep debt. So, if you need to sleep for eight hours and you only sleep for five, you have accumulated three hours of sleep debt. Every night that you continue to follow the pattern adds more sleep debt.

The only way you can erase your debt is to get more sleep, and it can take some time to fully recover depending on the amount you have accumulated. However, you will be able to feel the positive effects of paying the debt off very quickly.

In order to pay back your sleep debt, you need to start getting the sleep you need with the addition of an extra hour or so each night until the debt is paid. Once it is done, you can subtract the extra hour from your sleep schedule. As long as you are making a conscious effort to recover, it does not matter how many hours you have lost to sleep deprivation, and you will begin to feel better quickly.

However, if your sleep deprivation is ongoing and the negative symptoms persist even though you are practicing good sleep hygiene, you should speak to your doctor as soon as possible to check for underlying health conditions.

Tomorrow, come back here for Chapter 7: Precautions of Treatment of Sleep Deprivation and sign up for Alaska Sleep Clinic's blog.

New Call-to-action

Read More

Topics: treatment, sleep deprivation, circadian rhythm, losing sleep, medication, remedies

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment: Chapter 5

Posted by Guest blogger: Joe Smith, www.YooHealth.com on Oct 16, 2018 1:44:00 PM

Chapter 5

Causes of Sleep Deprivation

The Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment - Yoo HealthThe Comprehensive Guide to Sleep Deprivation: Causes, Symptoms, and Treatment - Yoo Health

When sleep deprivation occurs, it is because the person has not been able to get a healthy amount of sleep in order to function properly. Before we get into the specific causes, here is a quick and handy list for the recommended amount of sleep a person needs according to their age:

  • Newborns (0 to 3 months): 14 to 17 hours each day
  • Infants (4 to 11 months): 12 to 15 hours
  • Toddlers (1 to 2 years): 11 to 14 hours
  • Preschoolers (3 to 5 years): 10 to 13 hours
  • School-age children (6 to 13 years): 9 to 11 hours
  • Teenagers (14 to 17 years): 8 to 10 hours
  • Adults (18 to 64 years): 7 to 9 hours
  • Older adults (over 65 years): 7 to 8 hours

Now, for the causes of sleep deprivation, for which there are many. First, you have the group of people (we all know one) that consider sleep as wasted time, and so they deprive themselves of it on purpose so that they can get on with other tasks like work, entertainment, assignments for school, or just chilling out. It’s not healthy, and intentional sleep deprivation is most commonly seen in teenagers and young adults.

On the other hand, there are those who unintentionally deprive themselves of sleep because they have demanding lives. Much of the time this is due to a job that has unreasonable overtime, family obligations, or shift work – which is a big player in the causes of sleep deprivation.

Consistently going to bed late and getting up late can cause sleep loss, as can frequently waking up in the night. Waking up too early can cause sleep debt that leads to deprivation as it accumulates over time. Additionally, conditions like depression and anxiety can cause a person to be unable to sleep well, or even at all.

Medical conditions, such as obstructive sleep apnea and hormone imbalances can cause sleep loss. There are also chronic conditions like ME/CFS that cause an excess of oversleeping because the body is almost constantly fatigued, often leading to a vicious cycle.

Tomorrow, come back here for Chapter 5: Treatment of Sleep Deprivation and sign up for Alaska Sleep Clinic's blog.

New Call-to-action

Read More

Topics: sleep deprivation, circadian rhythm, losing sleep

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