HealthyLife Articles

Tag: Sleep Basics

Stop Snoring

SELF-CARE CORNER

Almost everyone snores sometimes. But some people snore a lot, and it may be disruptive to their sleep and those around them. Snoring may just be a nuisance, but it could also be a sign of a serious problem.

What is snoring?

Snoring is the harsh sound made when air vibrates the tissue around your airway while you breathe. When you sleep, it’s normal for your throat to relax and your tongue to slide back into your mouth. However, if anything obstructs the flow of air, you get vibrations known as snoring.

The sound can range from gentle to grating, depending on the degree of obstruction or the specific structure of your airway.

Causes

* Stuffy nose from a cold or allergies

* Sleep position

* Bulky throat tissue from large tonsils or adenoids

* Your unique mouth anatomy

* Being overweight

* Poor muscle tone due to age, alcohol consumption, or sleep deprivation

* A serious condition called Obstructive Sleep Apnea (OSA)

What makes snoring dangerous?

Excessive snoring may be a sign of obstructive sleep apnea (OSA). This condition occurs when breathing is fully or partially obstructed for more than 10 seconds during sleep. You may wake with a snort or gasp and then fall back to sleep for another cycle of snoring, followed by breath obstruction.

People with OSA often sleep poorly due to multiple cycles of apnea disrupting deep sleep. They are also at higher risk for high blood pressure, heart conditions, and stroke.

Talk to your doctor if you or your partner notice you are frequently snoring.

Warning signs for OSA:

* Feeling very drowsy during the day

* Morning headaches

* Gasping or choking at night

* High blood pressure

* Snoring disrupting your bed partner’s sleep

* Chest pain at night

If your doctor determines you do not have OSA, you may want to try other strategies to reduce snoring:

* Sleep on your side.

* Avoid alcohol and caffeine at night.

* Lose some weight.

* Treat nasal congestion.

* Try devices such as nasal strips or nasal dilators.

* Explore ways to get better sleep.

© American Institute for Preventive Medicine

January 23, 2026
Weighted Blankets – A Sleep Saver?

WELL-BEING

Weighted blankets have become popular – but do you need one?

Weighted blankets are designed to feel very heavy. They are usually filled with glass or plastic pellets that add weight. Some people believe the extra weight can feel like a hug. This may have a calming effect.

Before you invest in a weighted blanket, here’s what to know:

* No large studies say that weighted blankets have proven health benefits. But some smaller studies have found that they can help a person calm down when stressed. They may also help some people with insomnia and anxiety, according to the National Sleep Foundation.

* Weighted blankets come in different sizes and weights. You may wish to use one that weighs around 10 percent of your body weight.

* Never use a weighted blanket on a baby or toddler.

© American Institute for Preventive Medicine

January 23, 2026
Are Natural Sleep Aids Safe?

WELL-BEING

Many herbal and “natural” sleep supplements are available in stores today. Although they claim to help you sleep without side effects, experts say you should use caution before taking one.

The Food and Drug Administration (FDA) considers these natural remedies to be “dietary supplements.” This means they are not regulated as strictly as medicines. In fact, the companies that make these supplements don’t have to get FDA approval before selling them.

Herbs and supplements can interact with medicines you already take. Be sure to talk with your doctor before taking any natural supplement. And parents should not give any natural supplements to children without first talking with the child’s pediatrician. These supplements can have effects on children’s growing bodies.

© American Institute for Preventive Medicine

January 23, 2026
Books And Bedtime Routine

WELL-BEING

Whatever happened to the good old-fashioned bedtime story? Not an iPad app or a TV show before bed. But a real story, read in bed to a child by a parent.

Seems that bedtime routines help kids sleep better, say researchers at Penn State in this NIH-funded study. They say well-established rules such as a regular bedtime and no caffeine drinks led to children getting adequate sleep for their age. In contrast, when parents and kids had electronic devices in the bedroom after bedtime, lack of sleep was more likely.

Poor sleep could lead to behavioral problems, impaired learning and school performance, sports injuries, mood issues, and health problems such as obesity.

© American Institute for Preventive Medicine

January 23, 2026
Foods For Better Sleep

WORK LIFE

Try these before-bed snacks to help you drift off to dreamland. Each of them contains natural chemicals that may help you wind down. Don’t eat too much: a heavy snack may actually keep you awake.

Source: National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026
Get Better Sleep Starting Tonight

SELF-CARE CORNER

After a long and exhausting day, you probably just want to get some much needed rest. And, there may be some simple things you can begin doing today to ensure you wake up feeling refreshed and energized. Try these tips to start getting the sleep your body needs:

* Don’t stay up too late. Waiting until you are overtired can make it harder to wind down. Try to go to bed when you first feel drowsy, not when you’re exhausted. Turn down those late-night activities with friends and “turn in” a little earlier.

* Skip your nap. If you are having trouble with nighttime sleep, you may be tempted to make up for it by napping during the day. Daytime naps, even short ones, can interfere with your quality of sleep at night. Try eliminating them for a few days to see if your nighttime sleep improves.

* Turn off your phone, computer and other devices. The light emitted from computer and smartphone screens can keep you awake. It can trick the body into thinking it is daytime, rather than bedtime. Allow at least one hour before bedtime as “screen-free” time. Take a bath, a relaxing walk or read a book instead.

* Don’t drink alcohol. Although a drink seems relaxing and may make you feel sleepy, it can actually make your sleep worse by waking up through the night.

* Eat dinner earlier. Eat dinner at least three hours before bed. If you’re hungry, have a light snack, such as small portion of yogurt or oatmeal, about 45 minutes before bedtime.

* Turn down the temperature. Most people sleep better if their room is between 60-67 degrees. A hot room makes it difficult for the body’s temperature to drop, which tells it to go to sleep.

If these tips don’t help, talk to your doctor about your sleep problems. Sleep is an important part of overall good health and your doctor can help you find solutions to get the rest you need.

Sources: American Academy of Sleep Medicine, National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026
Go Dark For Better Sleep – And Better Mornings

WELL-BEING

Your nighttime habits may be hurting your morning routine. Many electronic devices, such as smartphones, computers and tablets, give off blue light. This type of light boosts energy – and can interfere with sleep.

If you wake up feeling groggy in the morning, try shutting off the electronics two to three hours before bedtime. And, make sure you get out and see some daylight and other bright lights during your waking hours. This can help set your body’s internal clock, telling you when to wind down at bedtime and then rise the next day.

Source: Harvard Medical School

© American Institute for Preventive Medicine

January 23, 2026
Simple Ways To Get Better Sleep

WELL-BEING

Lack of sleep can affect the body in many ways. Beyond just feeling tired, long-term sleep deprivation may be linked to health problems such as heart disease, obesity and depression. Try these tips to get better sleep each night:

*Have a consistent schedule.Get up at the same time each morning and go to bed at the same time each night. This will help to set your body’s internal clock. Over time, you’ll fall asleep quicker and may sleep better throughout the night.

*Skip screens.The light given off by smartphones, tablets and computers can actually keep you awake. Avoid electronics in the evening, at least 2 hours before bedtime.

*Think about skipping naps.Although a nap may feel great when you’re tired, it could be causing more sleep problems. Napping can interfere with your sleep schedule and make you too alert at bedtime. If you have trouble falling asleep at night, skip the nap and get to bed a little sooner.

*Get moving.Exercise during the day has been shown to improve sleep quality. Walking, jogging, or any activity you enjoy can be helpful. Don’t exercise within 2 hours of bedtime, though, if you have trouble falling asleep.

*Be careful about caffeine.That afternoon cup of coffee could still be in your system at bedtime, making it difficult to fall asleep. Try to avoid soda, tea and coffee after lunch.

*Don’t smoke.Nicotine interferes with sleep and harms your health in many other ways. If you need help quitting, talk to your doctor or visitsmokefree.govfor free help with quitting. It’s never too late to quit.

*Don’t eat a big meal before bed.Heavy meals can interfere with sleep and make you restless. Eat dinner about 2 to 3 hours before bedtime. If you need a snack, make it small and light, such as yogurt and fruit or a handful of nuts.

Source: National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026
Sleep, But How?

MEDICAL NEWS

“We know that how much you sleep and the quality of your sleep can have a tremendous impact on your overall health,” said Dr. David J. Earnest, professor at the Texas A&M Health Science Center College of Medicine, who studies circadian rhythms-the human body’s master clock.

“We’re starting to recognize that sleep deprivation and disorders are more prevalent than any other health disorder that affects Americans,” he said.

If you feel like there’s a deeper cause to your sleep woes, you may be like 1 in 10 Americans who suffer from insomnia or other sleep disorders, including these:

Delayed Sleep Phase Disorder (DSPD)-a tendency to go to bed later (around 2 or 4 in the morning) and to sleep until the early afternoon. This kind of disorder can interfere with a normal work or school schedule.

Advanced Sleep Phase Disorder (ASPD)-the tendency to go to bed earlier (6 or 8 in the evening) and to wake earlier than most people (around 3 or 5 in the morning). While this kind of disorder doesn’t typically interfere with a normal work or school schedule, it can pose a challenge for social activities or events that occur later in the evening.

Non-24-Hour Sleep-Wake Syndrome-a circadian rhythm that is 25 hours or longer, which leads to sleep and wake times becoming gradually later.

Jet Lag-one of the most common and usually occasional sleep disorders that occurs when your internal clock is out of synch with a new time zone. After traveling to a new time zone, you may find it difficult to fall and stay asleep during suitable times.

Shift Work-with constantly changing shifts, it can be difficult for workers to adjust to their new sleep schedules. Shift work has been linked with a higher risk of developing metabolic or cardiovascular diseases.

Sleep Apnea-breathing temporarily stops due to a blockage of the upper airways during sleep. Most people with sleep apnea do not know that they have it. Symptoms include daytime sleepiness, irritability, depression, and fatigue the next day, because their sleep lacks quality.

Narcolepsy-extreme sleepiness during the day, usually resulting in suddenly falling asleep. It’s caused by a dysfunction in the brain mechanism that controls sleeping and waking.

Restless Leg Syndrome (RLS)-itching, tingling, or burning in the lower legs, that makes it difficult to get comfortable and fall asleep.

If you think you might have a sleep disorder, discuss your symptoms with your doctor or a sleep specialist.

© American Institute for Preventive Medicine

January 23, 2026
Sleep-Wake Cycle Needs To Be Consistent

WELL-BEING

Sleeping late now and then may feel like a luxury. But an inconsistent sleep schedule can throw off your body’s sleep and waking pattern, or circadian rhythm, according to sleep specialists writing in the Harvard Health Letter. Inconsistent cycles can lead to sleepless nights.

To get sleep and waking patterns back on track, talk to a sleep expert. The first step is a physical exam to rule out underlying health conditions that may cause insomnia. If no underlying cause is found, try a sleep journal. Each morning, write down the wake time, the bedtime from the night before, how long it took to fall asleep, and whether there was any waking in the night-and if so, how many times. After two weeks, a pattern will emerge. It can help pinpoint any changes that need to be made.

The wake time is most important to getting on a schedule again because it anchors the circadian sleep rhythm. Use an alarm clock to stick to the schedule. Make bedtime about seven or eight hours before the alarm will sound.

It also helps to make a wind-down period part of the bedtime routine. That means stopping the use of all electronics an hour and a half before bed, keeping the lights low, and doing a relaxing activity such as reading.

Filling the day with more structure will also reinforce the circadian rhythm. Keep a regular schedule for work, meals, exercise, and activities such as grocery shopping, socializing, or housework.

© American Institute for Preventive Medicine

January 23, 2026