Lifestyle plays a vital role in sleep. It is important to have a normal sleep span by maintaining a healthy lifestyle and not overdoing anything. Currently, about 40-50% of people have insomnia and other sleep disorders, and these figures are increasing day by day.

#1. Sleep and food:

In today’s lifestyle, adding all nutrients to one’s diet is impossible. That’s why people of the modern age mostly suffer from sleep disorders. Eating plenty of fiber-rich food and decreasing the amount of saturated and processed food will keep you healthy, live longer, and will provide good sleep. Eating healthy food with all necessary nutrients retained in it is very important. The healthier the body, the healthier is the sleep. Poor sleep can also result in an increase in weight as well.

#2. Sleep and exercise:

Doing exercises or some sort of physical activity can put an effort into the good quality of sleep. Exercises help to cope with mental disorders and automatically results in good sleep. Excessive consumption of food material like caffeine, alcohol, etc., cause sleep abnormalities.

#3. Sleep and medication:

Consuming excessive amounts of medication cause severe changes in sleep. When a person suddenly starts taking medication or stops taking medication, can cause sleep problems and that might take a long time to become normal. What we eat and drink, the environment we sleep in, and the kind of medication we take affects the quality and quantity of our sleep.

#4. Sleep and circadian rhythm:

It is also caused due to change in the regular schedule of one’s regular or irregular sleep habits. When a person’s circadian rhythm is disturbed, it will very much affect their sleep. In some people, it has been seen that a little bit of shift forward or backward changed their sleep plan completely. One should go with a strict particular day schedule and avoid shifting from it.

#5. Sleep and technology:

Nowadays the most important thing that causes bad sleep is electronic devices. Using electronic devices for long hours or a light for a long time affects sleep, health, and eyes. Using electronic devices for a limited time can create a change and will provide better quality sleep.

#.6 Sleep and stress:

Stress, anxiety, and depression or a traumatic situation are very common causes for bad sleep. Staying calm and reaching out to someone who is professional in these areas will help and give better sleep.

To have a good night’s sleep one should make sure to eat healthy food as much as possible, doing exercises, maintaining a particular schedule always, and not getting sad or depressed. Sleep is very important and it’s necessary to have a normal sleep to be able to perform our daily tasks effectively and live healthily. So, do take care of your health and sleep both well!

If you need any support in diagnosing your current sleep disorder or finding ways to get your sleep in order, don’t hesitate to connect with us.

Did you know that your hormones are responsible for many changes which take place in our bodies? Our hormones are enablers for our growth, reproduction, regulating our appetite and managing our sleep.

Hence, you may not really find it much surprising that different hormones may be affecting your sleep patterns in many ways.

Let us look at 6 key hormones and what kind of influence they could be having on your sleep patterns. We will also share what you may be able to do to manage this imbalance.

#1 – Oestrogen

This is a hormone which though can be found in both men and women, plays an important role in reproductive health and the menstrual cycle. It also allows your body to utilize serotonin, increases bone formation and maintains good skin.

Impact: When the oestrogen levels fluctuate during our life cycle, particularly during the menstrual cycle of a woman while she approaches menopause, they can bring along many symptoms like mood swings, irregular periods, and hot flushes. Oestrogen can also impact your magnesium levels in the body and cause muscle or joint pains as well as sleep imbalance. The other symptoms can also influence your sleep pattern especially night flushes, and mood swings.

#2 – Progesterone

When we mention oestrogen, we can’t leave aside progesterone which is another hormone that works hand in hand with oestrogen and is also a female sex hormone. It essentially means ‘promoting gestation’ and assists in sustaining the lining of the uterus during pregnancy. Women usually experience higher progesterone levels after ovulating, but later they may decline.

Impact: Progesterone hormone is essential for brain functioning and prevents anxiety. Hence, if you have good progesterone levels, it can help you have a good sleep at night and you will fall asleep faster as well! If you are however still having concerns with your sleep patterns, it is best to do a sleep apnea treatment at home.

#3 – Testosterone

This could come as a surprise to women that this male sex hormone testosterone, quite like oestrogen, isn’t only for men. It can also play an important role in female health as well. This supports reproductive health in men and women and helps to regulate muscle as well as bone mass in both.

Impact: Although men don’t really see a sharp fall in this hormone, it can however get reduced over years and it can also be connected to sleep disorders. In fact, the cycle of having lower testosterone levels and having its impact on sleep can have a reverse effect as well which may continue to even insomnia. In such cases, diet, lifestyle and certain exercises, as well as vitamin supplements, can be useful.

In such cases, and in case of other hormone deficiencies as well, it is best to consult your physician or sleep, medicine specialist.

If you are experiencing anxiety or stress due to some reason, be it work, family, or just pandemic and want to know how to sleep well in these times, read on…

How does sleep work?

Let us first understand how sleep helps us. As a part of the animal kingdom, we are always on our guard to always protect ourselves and hence vigilant to our surroundings. Hence, our brains are always working and constantly evolving to handle the dangers around us.

Despite the stress, we go through every day and the threats around us, many of us are still able to control our behaviors and reduce the impact of these challenges around us through our sleep. The reason for this is that sleep reverses our state of consciousness to our surroundings and hence better prepares us for navigating the stressful times ahead. In the long run, it also helps us boost our immune system.

How to sleep well when stressed?

Here are some important tips you can follow to manage difficult situations in your life and learn how to sleep better with anxiety –

1. Keep your daily schedule the same: Stick to your regular schedule of getting up, eating breakfast, working time, lunches, dinners, and sleep time. Find a rhythm that works best for your body and keep these normal timings for yourself.
2. Get some sun: Try to spend at least 20 minutes each day in the morning in the sun. Light controls your natural body clock so even if it is not so sunny, the light coming indoors is good to know for your body that it is a daytime.
3. Work out: Do any type of exercise every day. Whether you like jogging, walking, aerobics, dancing or any other. Exercises help improve your mood as it helps in blood circulation and reduces stress.
4. Reduce caffeine: Avoid having too many teas or coffees during the day to keep you awake and working. Rest when you need to.
5. Avoid electronic devices at least one hour before sleep: Keep your televisions, tabs, mobiles, and laptops away at least an hour before sleeping.
6. Minimize drinking alcohol: Although some people can sleep better with alcohol, it can also cause difficulty for many. So, avoid it as much as you can.
7. Avoid being in bed without sleeping: One of the important tips you must keep in mind when you want to know how to sleep better with anxiety is that if you are not able to sleep, get out, read something, or walk around and then try to sleep again.

In recent studies, it is observed that women above 65 years of age are seen to suffer from cancer and it also suggests that one of the top reasons could be sleep apnea. Lack of proper sleep at night which results in low blood oxygen levels in the body in cases of sleep apnea may have a large impact on the generation of cancer cells.

Some of the commonly seen symptoms of OSA (Obstructive Sleep Apnea) are snoring, disturbed sleep, gasping for oxygen, and extreme daytime tiredness.

It is also seen that cancer is more common with women than with men and almost 1 out of 6 women are even diagnosed with sleep apnea.

Some of the common reasons why they are not diagnosed with OSA are:

1. Most of the women do not seek the assistance from a sleep specialist or visit a sleep center but rather speak to their medical practitioners and their symptoms get ignored.
2. It is not very nice for women to talk about their snoring or loud sounds during sleep.
3. They may not report the correct symptoms which should be fatigue, insomnia, mood disturbances, headaches, lack of energy, depression, restless leg syndrome.
4. Women get prescribed more to medications rather than asked to undergo a sleep study.
5. Men usually do not observe their bed partners as much as women do to theirs.

Hence, getting a good night’s sleep is more important than what you may think. Consult sleep apnea experts if you need to get your or your bed partner’s sleep issues sorted. Undergo a sleep disorder test at the earliest with any of the sleep centers near you. You can contact us at www.sleepclinicofohio.com to know more about it and live a better life.

Here’s how the Sleep Clinic of Ohio (SCOO) can help you

A good night’s sleep is essential to rejuvenate our body and good health. It can also help you reduce your health cost. However, a sleep disorder can

• Turn around your health and
• Have repercussions on your behavior

Finally, it has a great impact on the day to day functioning.

It is observed that every 3rd person suffers from some or the other sleep disorder. Most of these patients suffer from any of these –

• a daytime fatigue
• insomnia
• loss of memory
• restless leg syndrome or
• unusual events at night

Here are some of the key services offered by SCOO.

• Excessive Daytime sleepiness
• Insomnia
• Narcolepsy
• Obstructive Sleep Apnea
• Restless Leg Syndrome
• Snoring
• Periodic Limb Movement Disorder

Some of the specialized sleep disorder tests performed by the SCOO team prior to offering the treatments are –

• CPAP Titration
• Home Sleep Study
• Multiple Sleep Latency Test
• Maintenance of Wakefulness Test
• Polysomnogram

There are a wide range of services offered by this sleep study Cincinnati that can help in improving the symptoms including valuable tests and treatments. Some of the key treatments offered by the clinic are:

• Bariatric Surgery
• CPAP
• Dental Appliance
• Medical Weight Management Program
• Provent Therapy
• Surgery
• Winx Sleep Therapy System

The goal of this sleep study Cincinnati clinic is to serve patients of all age groups for their sleep disorders and improve their lives.

If you are wondering which is the sleep disorder doctor near me, look out! We are now also open at West Chester and are taking in patients. If you are having some old sleep disorders and want to meet a specialist, this is your chance. We are happy to have you over and work with you to create a better life.