Consider these tips for better sleep hygiene

A person’s physical, mental, and emotional health are directly affected by sleep. When one is sleep deprived, it can have negative effects on their daytime energy, weight, and emotional balance. Tossing and turning at night may be a regular occurrence, but it should not be.

Image source: wrmattress.com

 

As much as possible, try to stay in sync with the body’s natural sleep-wake cycle. A person would feel more refreshed and energized to take on the day when they can follow and keep their circadian rhythm. Dr. Lisa M. Cannon recommends maintaining the same sleep and wake times every day to set the body’s internal clock. Avoid sleeping in on weekends and even when trying to pay sleep debt. It’s better to nap during daytime than disrupt the circadian rhythm.

Combat post-dinner sleepiness. A late-night nap disturbs a person’s internal clock. Instead of taking a nap, wash the dishes, take a walk, or get clothes ready for the following day. Giving in to sleepiness may cause one to wake up late at night and prevent them from getting the best out of their sleep. Nap the right way. Take siestas early in the afternoon and limit them to 15 to 20 minutes.

Image source: independent.co.uk

Avoid alcohol, caffeine, nicotine, and other chemicals are known to interfere sleep a few hours before going to bed, suggests Dr. Lisa M. Cannon. A person must steer clear from coffee, chocolate, tea, pain relievers, and cola four to six hours before going to bed.

Dr. Lisa M. Cannon is a respected physician based in New Jersey. Dr. Cannon earned her medical degree from New York College of Medicine and her fellowship in pulmonary disease, critical care, and sleep medicine from Mount Sinai Hospital. Visit this blog for more updates.

 

Develop these habits for healthy lungs

A person’s respiratory health should be prioritized at any age. Internal medicine specialist Dr. Lisa M. Cannon says that one’s lifestyle habits greatly contribute to the capacity of their lungs. While there are some who have pre-existing conditions, one can strengthen this part of the body with the right practices. Here are some of them:

Image source: Hongkongliving.com

Do cardio exercises

To increase lung capacity, one of the most effective ways is to exercise the lungs and the heart. Cardio workouts that last up to 20 minutes are best for strengthening the lungs. When the body is active, breathing and circulation improves. Those with sedentary lifestyles and pre-existing health conditions will also benefit from including these physical activities in their daily activities.

Image source: Pexels.com

Avoid pollutants and allergy triggers

Keeping one’s surroundings smoke and allergen free can be challenging. For those who have no choice but to pass by these places, Dr. Lisa M. Cannon says wearing a facemask can somewhat lessen the effects of these harmful elements. Aside from this preventive measure, regularly cleaning the places one usually frequents will keep bacteria and viruses from infecting one’s respiratory health.

Check posture

When the body is at rest, the lungs are also working less than its maximum capacity. Sitting and standing tall will give the lungs more room. It will also allow a person to breathe deeper. To do this, lift the chest and slightly lean in a flat surface to check the body’s alignment. In the process do deep breathing exercises to train the body in this position.

Dr. Lisa M. Cannon is a board-certified specialist in pulmonary disease, critical care, and internal medicine. To continue giving her patients the best service, she completed her Master’s in Public Health from the NYU Wagner School of Public Service. Subscribe to this blog for similar reads.

How does a good mattress affect your health?

People spend a third of their lives sleeping. While that number might get augmented when people become adults, the fact remains is that a big portion of one’s life is spent sleeping. This is why mattresses and other sleeping apparatuses like sheets, linens, pillows, and comforters remain relevant businesses. This is because mattresses can affect health. Dr. Lisa M. Cannon strongly believes that the health benefits of a good mattress outweigh their price. Here are some ways mattresses affect our health.

Image source: bearmattress.com

In a study where 60 people were asked to sleep in an old mattress for one month then move to a new mattress the following month, the data showed that stress levels dropped significantly after switching to the new mattress. There could be several problems with old mattresses; they’re not as firm or as comfortable, their odor could be questionable, and dirt could cause mild irritations. These are the things that can keep a person up at night.

While expensive mattresses last for a long time, not everyone can afford them. But still, lesser quality mattresses can provide quality sleep. It’s just that they would need replacing every five years or so. If not, they could cause problems like neck or back pain.

Image source: thesleepjudge.com

Another reason why people should look into replacing their old mattress is that it can promote snoring. Dr. Lisa M. Cannon states that if your mattress isn’t supporting your body correctly, it could lead to an uncomfortable position that blocks the airways. Not only does snoring affect a person’s ability to breathe properly during sleep, but it is also often tied to other health-related problems like high blood pressure, morning headaches, and the general feeling of tiredness even after a full night’s sleep.

Dr. Lisa M. Cannon is a New Jersey-based physician. She specializes in pulmonary disease, critical care, and sleep medicine. For more insightful reads on health, visit this blog.

Seven tips to prepare you for a good night’s sleep

Image source: caring.com

Not everyone who hits the sack early at night gets good sleep. Many adults struggle to experience full rest at night due to a number of health and environment issues. Developing healthy sleep habits can make a huge difference in one’s overall health.

 

Follow a sleep schedule. Maintaining the same wake up time and bedtime every day helps synchronize the body’s clock, helping one fall asleep faster and stay in bed longer, says Dr. Lisa M. Cannon. Skip late afternoon caffeine boosts. Caffeine is a stimulant that hangs out in one’s body for a long time. Limit food and fluid intake at night. Large meals can keep one up as their digestive system would have to work overtime.

Image source: businessinsider.com

Reevaluate the bedroom. One must turn their bedroom into a sleep-inducing environment to encourage uninterrupted sleep. Eye masks, blackout shades, and heavy curtains prevent light from creeping in, cueing the mind that it’s time for slumber. Exercise early. When trying to fall asleep faster, finish a workout at least three hours prior to hitting the sack.

Learn to wind down. For healthier sleep, help the body switch to sleep mode doing calming activities an hour before bedtime. According to Dr. Lisa M. Cannon, individuals should avoid using devices before bed as these emit light that can stimulate the brain. Follow through with the new habit. Forming a habit can be easy, but sticking to it is the challenging part. Diligently following the new sleep routine ensures improved sleep and better overall health.

Dr. Lisa M. Cannon is a board-certified physician who has been practicing for more than 15 years. She graduated with a degree in medicine from New York Medical College and completed her fellowship in pulmonary, critical care, and sleep medicine at the renowned Mount Sinai Hospital in New York. For more updates, visit Dr. Lisa M. Cannon on Twitter.

Revolutionize sleep with memory foam

Image source: amazon.com

One of the keys to better sleep, Dr. Lisa M. Cannon notes, is a good-quality bed. And with the advancement in technology, a mattress has been developed that is more comfortable, more body-supportive, and more advantageous health-wise than any mattress that’s come before it.

It’s called the memory foam mattress, and it is nothing short of a wonder of innovation. Memory foam mattresses are denser than ordinary mattresses (the range is 1.5-8 pounds/cubic feet). While they may cost more than the usual mattress, Dr. Lisa M. Cannon believes that they are well worth the investment, if only for a person to finally get the best quality and optimal duration of sleep.

Memory foam mattresses aren’t just a single kind. There are various levels of firmness, which buyers can select from, depending on the comfort they require. The firmness, often referred to as indentation force deflection (IFD), is how the mattresses are rated.

Image source: inc.com

This revolutionary creation makes use of an open-cell structure that allows the foam to mold itself around the body sleeping on it. Newer products can even react to body temperature as well, Dr. Lisa M. Cannon adds.

Not only do memory foam mattresses help people get better sleep, but they also relieve a person of sores and other body ailments.

Lisa M. Cannon, M.D., graduated from New York Medical College in 1991 and received her pulmonary fellowship at Mount Sinai Hospital. She was affiliated with Pascack Valley Hospital and the Valley Hospital in Ridgewood. Dr. Cannon has since focused on her own private practice in New Jersey, specializing in pulmonary and respiratory medicine and sleep medicine. For more on sleep health, check out this page.

Bronchodilators: An efficient tool for patients with bronchitis

Image source: healthydietbase.com

In all her years as a physician, Dr. Lisa M. Cannon has had her share of diagnosing and treating patients with lung problems. She considers these to be some of the most important parts of her job. As such, she shares her knowledge of it through her blogs.

For this blog, Dr. Lisa M. Cannon puts the spotlight on a rather significant tool for patients struggling with bronchitis – bronchodilators. Bronchodilators were developed to help a person with breathing problems by relaxing the lung muscles and widening the bronchi (airways). Typically, doctors prescribe bronchodilators to patients with asthma. But it’s equally as efficient for people with bronchitis as well.

There are two major kinds of bronchodilators (short-acting and long-acting) and three types of bronchodilators that people usually use (beta-2 agonists, anticholinergics, and theophylline).

Image source: hindustantimes.com

Short-acting bronchodilators are most used by people who feel a quick, sudden, often terrifying attack of breathlessness. The long-acting kind of bronchodilators is utilized regularly by patients who experience milder breathlessness more frequently. Bronchodilators, in both cases, help in managing bronchitis by clearing and relaxing the lungs and airways of a patient as mentioned earlier.

Bronchodilators also work hand-in-hand with corticosteroids, which is used in the treatment of breathing problems as well, Dr. Lisa M. Cannon adds. While bronchodilators and corticosteroids may be used separately, most doctors advise the use of it in a single inhaler.

Dr. Lisa M. Cannon graduated from New York Medical College in 1991 and obtained her pulmonary fellowship at Mount Sinai Hospital. She was affiliated with Pascack Valley Hospital and the Valley Hospital in Ridgewood. Dr. Cannon has since focused on her own private practice in New Jersey. For more articles like this, visit this blog.

Why a golfer’s lungs are happy lungs

Dr. Lisa M. Cannon has time and again expressed that to ensure peak pulmonary health, regular medical checkups are not enough; one needs to make an effort to lead a healthy lifestyle. In fact, she has seen some of her patients turn their lives around by simply taking on new things.

Image source: Pixabay.com

Image source: Pixabay.com

One of the more fascinating activities that contribute to a stronger respiratory system is playing golf. Dr. Lisa M. Cannon believes that there are more factors in playing golf that greatly benefit the lungs than most other sports.

First off, playing golf is not as stagnant as the casual observer may surmise. Golfers walk miles a day, which is excellent for the cardiovascular, muscular, respiratory, and skeletal systems of the body. All the walking allows the body to expend energy and carbon dioxide while practicing a healthy rhythm of breathing.

The fact that golf requires a person to keep proper and near-perfect posture also has an outstanding effect on one’s blood circulation and respiratory process.

Finally, Dr. Lisa M. Cannon points out that one would be hard-pressed to find a sport with a more lung-friendly environment than golf. With all the lush greenery that surrounds a golfer, there is an abundance of clean and fresh air that one wouldn’t usually get to inhale in the middle of a busy city.

Dr. Lisa M. Cannon graduated from New York Medical College in 1991 and received her board certifications in critical care in 1998, in internal medicine in 2006, and in pulmonary disease in 2007. She currently has her own private practice in New Jersey. For more reading materials on pulmonary health, visit this blog.

 

Five steps to address sleep apnea naturally

Sleep apnea is no laughing matter. It’s a condition where your breathing stops for short periods while you are sleeping. It’s about not taking in enough oxygen, which leads you to gasp and usually wake up in the middle of the night. It can sound like snoring, but people are mostly unaware that they have stopped breathing. Here are five ways to naturally address this sleep problem.

Image source: Pixabay.com

Image source: Pixabay.com

Healthy diet and exercise: Focus on healthy foods, exercise, and losing the excess pounds to remedy sleep apnea symptoms. In a study, a 12-week weight loss program led to a significant reduction in daytime sleepiness and fatigue among patients. Exercising four times a week at the minimum also helps improve one’s condition.

Sleep position: According to research, sleeping on one’s back – known as the supine position – can actually make symptoms worse. It can increase snoring and block the airways. Instead, try to sleep on your side to assist in normal breathing.

Alcohol and smoking avoidance: Alcohol relaxes the throat muscles governing breathing, which leads to snoring and an interrupted sleep cycle. Tobacco use, too, can worsen inflammation and swelling in the airways.

Mouth and throat / orofacial exercises: These exercises are an often-promoted technique in sleep apnea treatment without CPAP. They are exercises that strengthen the muscles in the mouth, throat, jaw, as well as other areas of the face. In studies, they showed to help in decreasing the intensity and frequency of snoring and daytime sleepiness, as well as in improving the overall quality of sleep.

Yoga: Apart from regular exercise, yoga can specifically enhance one’s respiratory strength and facilitate oxygen flow. It can also potentially reduce the sleep interruptions that one suffers through the night.

Dr.Lisa M. Cannon is a New Jersey-based physician. She earned her degree in medicine from New York City College and her fellowship in pulmonary, critical care, and sleep medicine from the renowned Mount Sinai Hospital in New York. Click here for similar reads.

Sleep breathing disorders and how to manage them

Image source: saatvamattress.com

Image source: washingtonpost.com

Sleep disorders that include problems in breathing are categorized as sleep-related breathing disorders. While a number of variations of sleep apnea exist, among the most common disorder of this type is obstructive sleep apnea.

Sleep apnea is a serious sleep disorder occurring when an individual’s breathing is obstructed while sleeping. Those with untreated sleep apnea cease to breathe repeatedly—sometimes hundreds of times—throughout their sleep. This issue can cause the brain and the rest of the body to receive insufficient oxygen. The two types of sleep apnea are obstructive sleep apnea and central sleep apnea. Obstructive sleep apnea or OSA is the more common type of apnea, a result of the blockage of the airway, usually when the soft tissue in the back of the throat caves in during one’s sleep.

Central sleep apnea is different from OSA as the airway is not blocked, yet the brain fails to signal one’s muscles to breathe due to the unsteadiness in the respiratory control center. Sleep apnea can be a serious and scary diagnosis, but it is a treatable condition. Lifestyle changes such as losing weight and quitting the nicotine habit can reduce sleep apnea symptoms.

Regular exercise can help one lose weight and can have a major effect on the duration and quality of one’s sleep. Sleep tricks such as sleeping on one’s side, propping the head up, and sewing a tennis ball into a pajama’s back pocket can keep one from sleeping on their back.

Dr. Lisa M. Cannon is a New Jersey-based physician. Her specializations include critical care and sleep medicine. For more updates like this, head over to this blog.

 

Tips for better sleep in older adults

Image source: Pixabay.com

Image source: Pixabay.com

Sleep patterns change as people get older.  Elderly individuals are likely to become sleepy earlier, wake up earlier, or enjoy less deep sleep every night.  An elderly could have fewer hours of shuteye, or often fall asleep during the day.  Here are some expert recommendations to get that much-needed sleep.

Stick to a regular bedtime

Go to sleep and get up at the same time, every day, even on weekends in order to get the body used to the routine.  This consistent schedule will go a long way in improving sleep in the long term.

Establish a good sleeping environment

Make sure the bedroom is quiet, cool, and dark, and that the bed is comfortable.  The elderly are more sensitive to noise as well as light and heat during this phase of life.  Don’t conduct unnecessary activities inside the bedroom, and don’t read from a gadget or backlit device at night.

Skip naps, caffeine, and alcohol

If there’s trouble sleeping at night, daytime napping can worsen insomnia.  It’s also best to avoid excess caffeine and alcohol, since both substances can interfere with sleep patterns.

Take a warm bath and calm down

After getting out of the tub, the drop in body temperature may lead one to feel tired, which can also help in relaxation and slowing down.  Calm down before turning out the lights – turn off devices and TV an hour before, and do an activity that can help one unwind.

Talk to the doctor

Discuss any health condition that might be getting in the way of restful sleep, such as chronic pain, arthritis, or sleep apnea.

Dr. Lisa M. Cannon is a New Jersey-based physician.  Her specializations include critical care and sleep medicine.  Learn more on this website.