SLEEP News and Views - MedBridge Healthcare
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
SLEEP
News and Views
Information about sleep, sleep disorders and how to get a better night’s sleep.
National Sleep Awareness Week March 10-16 th
A MedBridge Healthcare Publication
The Science of Smart Sleep
Recently, Washington Post columnist, Geoffrey and lavender. The Dreem cap is a brainwave-reading device
Fowler provided an insider account of the “Building on evidence we fall asleep faster in that tracks your brain activity, heart,
newest sleep tech from the Consumer cooler places, the Ooler is a water-chilled respiration and movement. It is meant to be
Electronic Show. His recount of products mattress topper and Moona is a pillow that worn while doing breathing and relaxation
making strides falls into four areas: measuring does the same for just the head. “ exercises. The data is then used to provide
sleep, stop the snore, making you comfy, and The Rocking Bed uses a slow sideways sway feedback on the body’s response to the
adjusting your mind. intended to enhance sleep and promote a exercises.
Measuring Sleep deeper level of relaxation. A number of physicians were consulted as part
Sleep Number has developed a smart bed with Adjusting your Mind of the review. Although there was some
sensors throughout the mattress. The sensors Headspace is a meditation app that uses skepticism about any device that claims to
measure movement, heart rate and respiration. breathing exercises and soothing music to help accelerate restorative sleep, overall there was
If the bed senses restlessness, the mattress you wind down. a positive response about getting people
firmness adjusts to sooth the sleeper. All the An interesting gadget, Somnox, is a soft, bean- thinking about their sleep. Readers were
data is collected and saved to the cloud. shaped robot that helps you sleep. Held cautioned to practice good sleep hygiene, eat
A new wireless tracker, Beddr Sleep Tuner is a closely at bedtime, it “breathes” encouraging right and exercise as a first measure for good
small sensor that is placed on the forehead. It you to synchronize your own breath to the sleep. Also, before making a purchase, ask
records movement, oxygen levels and tries to slowing pattern. about the return policy. Washingtonpost.com
identify when breathing stops.
The free app SleepScore, tracks sleep stages
using sonar. With your smartphone next to your
Don’t let sleep tech keep you up at night
bed, the app sends waves to bounce off your An estimated 15% of US adults own a follows a pattern reflected in the title of the
body during sleep to identify light, deep and wearable fitness/sleep-tracking device, such Sleep Medicine study “Orothosomnia: Are
REM stage sleep. as Fitbit or Apple Watch, and another 50% Some Patients Taking the Quantified Self too
might consider buying one. Far?”
Stop the Snore
“Smart Nora and the 10Minds Smart Motion When it comes to sleep, that enthusiasm for Sleep tracking apps could in fact be disrupting
Pillow use microphones to listen for snoring and the devices may overshadow what they can your shut-eye, according to new research
activate pumps or motors to shift your head to deliver. According to the Journal of Clinical which notes the rise of “orthosomnia”—
positions where you’re less likely to snore-all Sleep Medicine lead author, Kelly Glazer disrupted sleep resulting from the quest for
Baron, PhD, MPH said, “It’s great that so perfect rest.
without waking you up.”
many people want to improve their sleep. Dr. Neil Stanley, an independent sleep expert,
The Hupnos eye & nose mask listens and
However, the claims of these devices really argues that while orthosomnia might be a
responds much like the pillows but as a second
outweigh validation of what they have been “silly word” (‘ortho’ means correct, while
measure will blow air through your nose to keep
shown to be doing. The devices are unable ‘somnia’ means sleep), it describes a very real
your airway open, if it senses continued snoring.
to accurately discriminate stages of sleep issue. You can’t drift off if you’re stressed – “so
Making you Comfy (can’t differentiate between light and deep if you’re thinking or are worried about sleep
Triple-threat, Aromarest is a lamp, white noise, sleep.) They are not valid for diagnosing itself, then you’re going to have a problem
and diffuser combination device. With morning sleep apnea. They don’t do a good job of sleeping,” he says.
and evening programming, you can wake up to estimating sleep accurately,” according to
Baron. She said the use of these devices “In this case, the solution is to stop tracking
birds and citrus after falling asleep to crickets
sleep! That is not too much to ask.”Are You Getting Enough Sleep?
The scientific evidence is clear: Sleep is Research provides strong evidence that you hours per night. Long sleepers may include
essential for optimal health. But how much may be harming your health by restricting your young adults and those who have a chronic
sleep should adults get each night? To answer sleep. Getting less than 7 hours of sleep on a illness. A small percentage of adults are short
this question the American Academy of Sleep regular basis increases your risk of several sleepers who feel alert and refreshed after
Medicine and the Sleep Research Society adverse health outcomes. Health problems sleeping less than 6 hours per night. Genetic
gathered 15 leading sleep experts in 2015. linked to insufficient sleep include: weight gain factors help determine how much sleep you
They reviewed thousands of published studies and obesity, diabetes, high blood pressure, need.
linking sleep duration and health. Then they heart disease, stroke, depression impaired
But 7 hours of sleep is the best starting point
graded the evidence and held multiple rounds immune system, and increased risk of death.
for adults. Make it one of your top health
of voting.
Sleeping less than 7 hours per night also can priorities to sleep at least 7 hours each night.
Finally they agreed on the following impair your performance. You have an Keep in mind that healthy sleep also requires
statement: increased risk of errors and accidents when good quality and regularity.
you don’t get enough sleep each night.
Seven and up: Optimize your health with
Adults should sleep 7 or more hours per 7 hours of sleep or more each night!
Exactly how much sleep is right for you?
night on a regular basis to promote opti- #MakeTimetoSleep
mal health. Spread the word. #7andUp It may be more than 7 hours. Some adults may
need a longer sleep duration of more than 9
http://sleepeducation.org/
Healthy Sleep Durations by Age
Infant
4-11 months
Toddler
1-2 years Pre-School
12-15 3-5 years
Hours 11-14 School Age
Hours 10-13 6-13 years
Teen
Adult
Hours 14-17 years
Senior
9-11 8-10
18-64 years
65+ years
Hours
Hours
7-9 7-8
Hours Hours
HEALTHY SLEEP IN CHILDREN AND TEENS
The American Academy of Sleep Medicine recommends that
TEENS BETWEEN 13 AND 18 YEARS OF AGE NEED TO SLEEP AT LEAST 8 TO 10 HOURS PER NIGHT ON A REGULAR BASIS to promote
optimal health. #MakeTimetoSleep
For the first time, the American recommended hours is associated with As a result most teens tend to have a biological
Academy of Sleep Medicine (AASM) has attention, behavior and learning problems. preference for a late-night bedtime and later
released official consensus
Insufficient sleep also increases the risk of wake time. Early school start times require
recommendations for the amount of
accidents, injuries, hypertension, obesity, teens to adhere to an early bedtime that may
sleep needed to promote optimal
health in children and teenagers to diabetes and depression. The panel also found be unrealistic for their age. This is one reason
avoid the health risks of insufficient that insufficient sleep in teenagers is why many teens fail to get enough sleep during
sleep. associated with increased risk of self-harm, the school week.
suicidal thoughts and suicide attempts.
The panel found that sleeping the number of The American Academy of Sleep
recommended hours on a regular basis is Making sure there is ample time for Medicine recommends that the school
associated with overall better health sleep is one of the best ways to day should begin at 8:30 a.m. or later for
promote a healthy lifestyle for a child. middle school and high school students.
outcomes including: improved attention,
behavior, learning, memory, emotional Many teens are unable to #MakeTime2Sleep Urge your local school board and policy makers
regulation, quality of life, and mental and because school starts too early. During to adopt a school start time of 8:30 a.m. or later
physical health. adolescence a natural shift occurs in the for middle schools and high schools in your
timing of the body’s internal circadian clock. district. http://www.aasmnet.org/
The panel found that sleeping fewer than theSTOP BANG QUESTIONNAIRE
For the assessment of Obstructive Sleep Apnea risk
Have you been previously diagnosed with sleep apnea? YES NO
If so, are you currently using CPAP to treat your OSA? To score, add up all
YES NO
‘yes’ answers
Please answer the following eight questions Yes or No
Interpretation
1. Snoring: Do you snore loudly (loud enough to be
heard through closed doors)? YES NO # LEVEL OF RISK
YES
2. Tired: Do you often feel tired, fatigued, or sleepy
YES NO
3. Observed: Has anyone observed you stop 5-8 High risk of OSA
breathing during your sleep? YES NO
4. Blood pressure: Do you have or are you being 3-4 Intermediate risk
treated for high blood pressure? YES NO
5. BMI: answer yes if your weight exceeds the
amount listed for your height on the table
YES NO 0-2 Low risk of OSA
6. Age: Is your age over 50 yr old? YES NO
7. YES NO
8. YES NO
TIPS SLEEP SPECIALISTS RECOMMEND THE FOLLOWING
HEALTHY SLEEP HABITS:
FOR HEALTHY SLEEP HABITS 1. Keep a consistent sleep schedule. Get up at the same time
every day, even on weekends.
BEHAVIORS CAN HAVE A MAJOR IMPACT ON SLEEP AND 2. Set a bedtime that is early enough to get at least seven
CAN CONTRIBUTE TO SLEEPLESSNESS. hours of sleep.
Actions during the day, especially before bedtime, can make it 3. Don’t go to bed unless feeling sleepy and avoid naps,
especially in the afternoon if you have trouble sleeping.
difficult to fall asleep, stay asleep, or get restful sleep. Daily
routines such as food & beverage choices, medications, daytime 4. If sleep is not achieved after 20 minutes, go into another
schedules, and evening routines can significantly impact quality of room & do something relaxing until you feel tired.
sleep. Even a few slight adjustments can, in some cases, mean 5. Wind down and establish relaxing bedtime rituals away
the difference between sound sleep and a restless night. from bright light. Avoid electronics before bed.
6. Take electronics out of the bedroom and use the bed for
THE TERM “SLEEP HYGIENE” REFERS TO A SERIES OF only for sleep and sex.
HABITS AND RITUALS THAT CAN IMPROVE THE ABILITY 7. Make the bedroom quiet and relaxing. Keep the room at a
TO FALL ASLEEP AND STAY ASLEEP. comfortable, cool temperature.
Board certified sleep physicians recommend following a series of 8. Limit exposure to light in the evenings.
common-sense, healthy sleep habits to promote better sleep. 9. Don’t eat a large meal before bedtime. If hungry at night,
These healthy sleep habits are a cornerstone of cognitive eat a light, healthy snack.
behavioral therapy, the most effective long-term treatment for 10. Exercise daily and maintain a healthy diet.
patients with insomnia. CBT-I can help address the detrimental 11. Avoid caffeine, alcohol, and cigarettes before bedtime.
thoughts and behaviors that are preventing good quality sleep. It
12. Sleep on a comfortable mattress and pillow. The average
also includes techniques for stress reduction, relaxation and sleep
life expectancy is about 9-10 years for most good quality
schedule management.
mattresses. Use pillows that are free of allergens.
http://sleepfoundation.org/Is the “Spring Forward”, setting you back?
An hour may not seem like a lot, but the time 8% higher, on average, in the two days following
Daylight shift can have significant effects on the body,
says Dr. Kumar, medical director of the Sleep
both time changes—spring and fall—compared
to the two weeks before or after. Older adults,
Sa v i n g T i p s Disorders Center at Wake Forest Baptist Medical
Center. “With the spring time change, you
and people with cancer, seemed to have the
most increased risk during this time. Disturbed
The spring forward to daylight saving essentially have to go to bed earlier and get up sleep patterns can contribute to high blood
time will happen at 2 a.m. on Sunday, earlier, which is difficult for many of us to do,” pressure and poor mental health, says Dr. Kumar
March 10th. This annual event can be a she says. “Most of us end up losing 40 to 50 (who was not involved in the studies mentioned
shock to the body. Losing an hour of minutes of sleep those first few days—and as a here), both of which are risk factors for heart
sleep during the time change can nation that’s significantly sleep deprived to attack and stroke.
disrupt the body clock. This can make it begin with, even that little change can impact
Teens are especially exhausted. High
difficult to get enough sleep during the health.” Studies have noted all kinds of physical
school students may be particularly vulnerable
following week. and mental effects associated with Daylight
to Daylight Saving-induced sleep loss, says Dr.
Saving Time (DST). Some include:
With some advance preparation, the Kumar, since their internal clocks make it difficult
effects of the change to daylight saving Heart attacks spike after the spring time for them to shift their sleep patterns an hour
time can be minimized. change. A 2014 study published in Open Heart earlier. A 2015 study in the Journal of Clinical
found a 25% jump in the number of heart Sleep Medicine found that teens lost significant
Start to prepare at least one week attacks occurring the Monday after DST starts, sleep after the spring time change, and showed
in advance: compared to other Mondays during the year. increased sleepiness, delayed reaction time, and
The total number of heart attacks didn’t change more lapses in attention on subsequent days.
for the whole week, though; the burden just Studies have reported increases in fatal
shifted to earlier in the week. automobile accidents in the days following the
Go to bed 15 or 20 minutes
Stroke rates rise when DST starts and spring time change.
earlier each night before
the time change. ends. Heart attacks aren’t the only To minimize the health effects of daylight saving
cardiovascular risk associated with changing time, go to bed at least 10 minutes earlier every
clocks: Preliminary research presented at the night (progressively) until the clock change, so
2016 American Academy of Neurology's annual that the shock to body is minimized, especially
meeting found that stroke rates in Finland are for children and teens.
Set the clocks ahead early in http://www.health.com/
the evening and go to sleep
at your normal bedtime.
Is it time for a Sleep Evaluation?
According to the National Institutes of To determine whether a sleep evaluation is
Health, 50 to 70 million Americans are indicated, consider the following questions:
Begin to adjust the timing of affected by chronic sleep disorders and
1. Do you regularly have difficulty getting to
other daily routines that are intermittent sleep problems that can
“time cues” for your body. significantly diminish health, alertness, and sleep or staying asleep?
safety. Untreated sleep disorders have been 2. Do you snore? Has anyone told you that
linked to hypertension, heart disease, stroke, you have pauses in breathing or gasp while
depression, diabetes, and other chronic sleeping?
diseases. Sleep problems can take many forms
3. Are your legs active at night? Do you feel
After the time change, head and can involve too little sleep, too much sleep,
tingling, creeping, itching, pulling, or
outdoors for some early or inadequate quality of sleep.
aching in your legs?
morning sunlight on Sunday.
Most people know when to seek medical help
Stick to your usual bedtime 4. Are you so tired when you wake up in the
for physical discomfort such as pain or a fever,
to get plenty of sleep morning that you can not function
however, sleep problems are often overlooked
normally during the day?
or ignored.
5. Does sleepiness and fatigue persist for
The majority of people with sleep
more than 2-3 weeks?
disorders are undiagnosed and
untreated. If the answer is “yes” to any of these
questions, consider a complete sleep
For more information call, 866-527-5970 evaluation.
medbridgehealthcare.comSmart
Sleep
A MedBridge Healthcare Publication
Introduction to Consumer Sleep Technology
At the Consumer Electronics show (CES) Consumer sleep technology carries with it on a regular basis. It is undeniable, though,
in Las Vegas, Nevada, participants were the promise of unlocking the mysteries of that technology is shaping our evening
introduced to new tech gadgets. Sleep our sleep. It may be a powerful way to hours either by disrupting our relaxation
technology generated a lot of interest - screen for sleep disorders, such as sleep routine or by enhancing it.
the sleep technology portion of the show apnea. They key is in understanding what
We believe that consumer sleep
has grown 22% since last year, making it the measurements mean. What is a good
technology will be part of our lives for the
one of the fastest growing areas in health sleep score? What is meant by light sleep?
foreseeable future. With this in mind, we
and wellness technology. The interest in Deep sleep? If my sleep technology is
will begin to highlight some sleep
sleep tech has been so high that the warning me about something, what does
technology in our newsletters. This is not
National Sleep Foundation hosted its first that mean? Has this data been validated?
an endorsement, but rather recognition
ever consumer facing exhibit titled Sleep Can my phone actually help me to sleep
that the field of sleep medicine is changing
Show in March of this year. better?
and that we need to understand and
Consumer sleep technology includes What happens when it doesn’t work? Are embrace these changes. If there is a
apps, wearables, and nearables (devices we destined to never sleep well again? particular sleep technology you would like
that are not worn but are placed nearby While these devices are intriguing, they to see featured in this newsletter, please
to monitor or facilitate sleep). This don’t replace the basic tenets of good email us at
technology is getting smarter. The days of sleep – unplug from media for 30-60 newsletter@medbridgegroup.com. We
data gathering are quickly being replaced minutes before bedtime. Establish a thank you for your continued support and
by a two-way conversation between relaxation routine. Have a set bed time look forward to working with you and your
devices. We now have smart phones and rise time, even on weekends. Avoid patients as we navigate this changing field
that talk to smart thermostats to create caffeine for six hours before bed. Exercise together.
an ideal sleep temperature. The smart
phone talks to the smart bed to make
adjustments that promise a more restful Is there a particular sleep technology you would like to see
sleep. The smart phone also signals the
featured?
device plugged into the wall (Nightingale)
Email us with questions or comments, newsletter@medbridgegroup.com
to play relaxing sounds as you wind down
and go to sleep. The bed and the smart
phone collect sleep-related data to fine- Consumer Sleep Technology: An American Academy of Sleep Medicine
tune recommendations to further Position Statement link to full article here.
improve your sleep tomorrow. Relying on Consumer Sleep Technology: How to Balance the Promises of New Tech-
smart phones as the conduit, many nology with Evidence-Based Medicine and Clinical Guidelines link to full
devices are adding artificial intelligence, article here
blurring freshly defined category lines.You can also read
