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Alaska Sleep Education Center

Sleeping Better Despite the Noisy City

Posted by Sally Norton on Aug 13, 2019 12:21:43 PM

Living in a noisy urban area can affect the quality of your sleep a lot. Some people find street noise to be helpful when it comes to falling asleep because it distracts them from their thoughts, therefore, making it easier to fall asleep.

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Topics: eyes, sleep hygiene, noise, ears

Habits Proven by Science to Help You Get Quality Sleep

Posted by Izabelle Horn on Jul 30, 2019 9:33:00 AM

Getting adequate sleep is as essential as eating a healthy diet and doing regular exercise. Sleep deprivation can have a negative impact on brain function, hormones, and physical performance. It can also increase the risk of diseases, such as heart illness and diabetes.

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Topics: sleep hygiene, remedies, meditation

25 Foods That Help You Sleep

Posted by www.Casper.com on Jul 26, 2019 9:07:00 AM

When it comes to sleep, food is essential. With busy schedules piling up our days, it’s becoming harder and harder to cool our mind down for a good night’s rest when it’s time to hit the hay. 

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Topics: food, sleep hygiene

10 Surprising Health Benefits to Getting More Sleep

Posted by Sally Norton on Jul 15, 2019 10:30:00 AM

Are you getting enough sleep? That is a question you should ask yourself from time to time. With the fast-paced and busy life we live today, sleep is often pushed aside. Many young people use a saying I'll sleep when I'm dead, but they fail to realize how much sleep is important. The idea of today's article is to talk about health benefits to getting more sleep.

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Topics: sleep hygiene, mood

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

Top 9 Summer Solstice Sleep Tips

Posted by Jennifer Hines on Jun 20, 2019 8:17:00 AM

Today we celebrate the Summer Solstice: the official first day of Summer and the longest day of the year. After we have celebrated all weekend, we have to get some sleep in Alaska during the next three months. Let’s talk about how you can get better sleep year-round with these 9 tips for getting awesome sleep this summer.

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Topics: get better sleep, summer, sleep hygiene

10 Most Curious and Unexpected Facts About Sleep

Posted by Guest Blogger: Justin Osborne on Jun 14, 2019 12:39:00 PM

Sleep is a mystery to most of us. We don’t know how it happens every single night. We always wake up in the morning with a strong urge to continue sleeping for a few minutes. Extensive research has been conducted on sleep for 25 years now.

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Topics: sleep hygiene, science

How to Design Your Bedroom for the Best Sleep Possible:        5 Science-Backed Tips

Posted by Jane Wrigglesworth on Jun 13, 2019 12:09:00 PM

Getting a good night’s sleep doesn’t come easy for some, but there are several tips that go a long way to helping you get some shuteye. Good sleep habits and a comfortable environment are essential, so the first place to start in the pursuit of better sleep is the bedroom.

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Topics: sleep hygiene, bedroom

The Diet Tweaks That Improve Your Sleep

Posted by Jackie Edwards on May 29, 2019 8:23:00 AM

Sleep is one of the most important factors for our health, with 67% of people indicating quality of sleep as being one of their biggest health concerns. And yet many Americans are lacking the right amount of sleep, or are getting very poor quality; 35% of Americans do not get the recommended 7 hours of sleep per night, and up to 20% have a difficult to manage sleep disorder.

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Topics: sleep hygiene, diet, nutrition

Can't Turn Your Brain Off at Night? We Can Help!!

Posted by Stefanie Leiter on May 5, 2019 6:00:00 PM

Outside the normal snoring or heartburn, sometimes sleeping through the night can be a challenge. If you are experiencing an unusual high amount of stress, journaling can be the answer to start piecing together with your doctor before taking the next step with a sleep study.

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Topics: stress, sleep hygiene, cognitive sleep issues

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

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