Author Archives: Lalaina Rabary

Defy Sleepiness During Daylight Savings Time

Photo Credit: robstephaustrailia - Flickr Creative Commons

Photo Credit: robstephaustrailia – Flickr Creative Commons

This Sunday morning at 2 a.m., time will spring forward one hour. We’ll have less light in the morning and more in the evening.

How do you defy sleepiness during daylight savings time? Most people endure on with their daily routines, but in a more fatigued and sleep deprived state. Did you know that some studies show that the prevalence of car accidents and workplace injuries increases in the days following daylight savings?

Here are some simple tips to avoid the fatigue and combat it before it becomes a bigger issue.

Adjust Your Bed and Waking Time the Week Prior – Consider hitting the sack 15-30 minutes earlier and waking up earlier for a few days before the change. This will start the adjustment of your circadian rhythm earlier so the final change feels less drastic to your body.

Avoid Excessive Caffeine and Alcohol Consumption – The dehydration and other bodily adjustments caused by excess alcohol and caffeine will only make it harder on your system to cope with your new sleep times. Take the weekend off from these beverages in order to help your body transition well.

Exercise – Exercising releases a neurotransmitter called serotonin, which helps improve our mood and aids quality sleep. If you’re not used to exercising, consider a brisk walk in the morning to improve your happiness during this transition. If you have a routine workout and have been taking a break from it, it’s time to get started again.

Skip the Nap – No matter how busy you are on Saturday morning the day before, don’t take a nap in the afternoon. Encourage your sleepiness at nighttime and get to bed earlier instead.

Take Advantage of the New Sunlight – The sunshine also helps to release serotonin! Take advantage of the longer days and get outside to improve your mood and sleep at night.

Set the Clock Back on Saturday Night – Get your brain in gear to the new time earlier to allow for better adjustment by Monday.

Better Sleep for Kids

Child Tantrum

As many parents know, kids rely on consistent sleep for better mental and physical health. Routine sleep habits are necessary to adjust to their body’s growth, learning at school and to combat fatigue that leads to meltdowns and sickness.

There are simple steps parents can take to improve sleep for their kids. We found these tips on the Philips Respironics blog, a company that specializes in better sleep.

  1. Pick an early bedtime
  2. Establish a nap and bedtime routine
  3. Power down the electronics
  4. Avoid caffeine
  5. Cut out curtain calls

Don’t know what we mean by curtain calls? Click here to the Better Sleep and Breathing learn more.

Feel Fatigued on a Regular Basis?

 
Yawning koala

Check out these probable causes.

Do you find yourself yawning throughout the day? Perhaps two-o’clock in the afternoon is your downfall, when you’re feeling the effects of a big lunch?

If this is you, you should know that there are solutions to your problem. Sometimes the solution requires a medical intervention, such as taking a sleep test to see if you have sleep apnea. In other cases a change in diet will suffice.

Here is a list of 14 reasons people suffer from fatigue from Web MD and solutions to the problems. Click to view their slideshow.

  1. Not enough sleep
  2. Sleep Apnea
  3. Not enough fuel
  4. Anemia
  5. Depression
  6. Hypothyroidism
  7. Caffeine overload
  8. Hidden UTI
  9. Diabetes
  10. Dehydration
  11. Heart Disease
  12. Shift Work Sleep Disorder
  13. Food Allergies
  14. Chronic Fatigue Disorder and Fibromyalgia

 

 

 

 

Chamomile Tea – Your Solution to a Good Night’s Sleep?

tea

Some teas can be the elixir you need for a good night’s sleep. Chamomile, Valerian and Catnip varieties can induce sleep when taken 30 minutes before your bedtime. But beware of taking a caffeinated tea, which could have the opposite effect.

We found this tranquil tea story on a great blog, full of information about sleeping and breathing. Check out the full article here on The Philips Respironics  Better Sleep and Breathing Blog.

Your Notions on Sleep Are Probably Off

Sleep - Old Time photo

Have you ever neglected sleep for a few nights, with the thought that you could “catch up” on the weekend?

Have you traveled for many hours on a plane thinking that a using a sleeping pill would prevent jet lag once you arrive?

Seth Maxon covers a range of these issues in his article about sleep deprivation published in The Atlantic.

He describes an episode in his youth in which sleep deprivation caused manic behaviors with highs of ecstasy and lows of anger and depression.

Sleep is a key component to our physical, mental and emotion health. Read about Seth’s plethora of sleep information here.

 

 

Strokes and Sleep Apnea

Stroke and Sleep Apnea Photo

The University of Michigan reported on the largest population-based study ever conducted, which linked sleep apnea to damage caused to the brain stem during a stroke.

“Of the 11 percent of 355 stroke patients with brain stem injury, 84 percent had sleep apnea. Of those without brain stem involvement, 59 percent had sleep apnea.”

Read more here on the American Heart Association website.

Should Pilots Be Forced to Test for Sleep Apnea?

This is a big question that pilot groups, sleep advocates and even congressional members are asking now. The FFA is considering the safety factors of sleep apnea in the sky.  The issue is resisted by flying groups that believe the testing will be too costly for their organizations. Read a short legislative update by following the link.

http://www.flyingmag.com/news/house-passes-sleep-apnea-bill

Pinterest: Sleep Info At a Glance

10 Tips for Better Sleep List

Did you know that Pinterest holds of plethora of information that links to different sleep topics? The site uses great visuals to capture the eye. The visuals link to articles and graphics that can help you get a better night of sleep.

Check out this visual that was created by Signature MD. They captured our eye! Find more at

This graphic came from the SignatureMD blog that post this graphic.