Consider these tips for better sleep even with asthma

Daytime can be easy for people with asthma. However, the night offers a different scenario. Nocturnal asthma can have people coughing, wheezing, and experiencing shortness of breath and tightness in the chest, which can all prevent one from enjoying quality sleep.

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Some people are vulnerable to asthma triggers such as dust mites, allergens, and temperature changes at night. Also, lying flat on the back worsens post-nasal drip, another trigger for an asthma attack. To ensure these external factors for nocturnal asthma are addressed, clean the bedroom before hitting the sack, suggests Dr. Lisa M. Cannon. Though it can be tempting to head straight to bed without minding the sleep environment, minimizing the risk of being exposed to dust mites ensures improved air quality before sleeping.

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Wash the sheets weekly. If possible, wash and beddings and blankets in hot water once per week to kill most allergens and dust mites. Dry the sheets using the hottest drying option possible. Avoid covering the bed with damp sheets, as doing this can encourage molds and mildew to grow. Animal dander, pollen, and dust mites may enter through the window. Close the window if possible but ensure proper ventilation to prevent the air from being stale.

Dry air is any asthmatics enemy. According to Dr. Lisa M. Cannon, it would be helpful to use both a humidifier and an air purifier to prevent sore throat and post-nasal drip in the morning. Elevate the upper body to avoid post-nasal drip that may lead to an asthma attack.

Dr. Lisa M. 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. For more updates like this, visit this blog.

Snack on these: Foods that promote sleep

Even before the pandemic, sleep had already been a challenge to many. Now that there is almost no distinction between work and rest, some find it more difficult to go to bed and clock in the recommended hours for sleep. Snacking on these foods might just help correct one’s circadian rhythm.

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Walnuts are packed with nutrients that help promote sleep such as potassium, magnesium, calcium, and folate. High in melatonin, walnuts have been linked to improving sleep, says Dr. Lisa M. Cannon. Yogurt, another food rich in calcium, helps process amino acids and hormones such as tryptophan and melatonin, both known to aid sleep. Right along the alley of calcium-rich foods is kale, which helps sleep hormones becoming more effective.

With a high glycemic index, white rice offers a natural increase in insulin and blood sugar levels, helping tryptophan work in one’s brain with speed. Poultry such as chicken and turkey contain tryptophan, an amino acid known to help the body produce serotonin and melatonin. Honey maintains the kind of glucose that reduces orexin, a neurotransmitter that aids alertness. Snacking on bananas during the day can help keep one in bed all through the night as the fruit contains potassium, tryptophan, and magnesium.

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Dr. Lisa M. Cannon mentions that lettuce and lettuce seed oil promote sleep due to their n-butanol fraction, particularly in lactucin, a compound it carries. For some sweet treats, consider snacking on cherries as the fruit is high in sleep-regulating compounds such as serotonin, tryptophan, melatonin, and potassium.

Dr. Lisa M. Cannon is a pulmonologist with more than 15 years of experience in her field. Her passion for pulmonology and critical care led her to her own medical practice in New Jersey. She earned her medical degree from New York College of Medicine and fellowship in sleep medicine, pulmonary disease, and critical care from Mount Sinai Hospital. For more updates from Dr. Cannon, head over to this blog.

Can a better diet improve sleep?

Sleep and nutrition are two elements that determine a person’s overall health.
While sleep isn’t rocket science, it sure is a challenge to get a good night’s rest on a regular basis. And when it comes to eating, avoiding certain foods can be tricky. In this blog post, Dr. Lisa M. Cannon shares her thoughts on the connection between diet and sleep.

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Diet and sleep go together, affecting one another in many different ways. At first, some people may find alcohol beneficial to their sleep. As alcohol begins to wear off, it can disrupt a person’s sleep, waking them up during restorative and crucial phases of their shuteye. Consuming alcohol may also worsen sleep apnea symptoms. Regular alcohol consumption increases a person’s risk of sleepwalking and sleep talking, and may even lead to the development of memory issues.

One of the common causes of heartburn is eating spicy foods. When a person lies down, acid reflux may worsen. In addition, red pepper may increase the body’s core temperature which should be dropping when a person sets to sleep. It would be best to consume foods that are spicy and acidic three hours before heading to bed. This can prevent heartburn and acid reflux during bedtime.

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According to Dr. Lisa M. Cannon, eating breakfast keeps the circadian rhythm in check. To establish better sleep-wake cycle, eat breakfast. Avoid indulging late at night. The body is not ready to digest heavy meals consumed a few hours before bed. Make dinner light to aid sleep schedule. Cut down on caffeine and nicotine for a restful shuteye.

Dr. Lisa M. Cannon is a board-certified physician residing in New Jersey. For more than 15 years, she has been specializing in critical care, pulmonary medicine, and sleep medicine. Follow her on Twitter for quick updates.

Consider these tips to stop insomnia in its tracks

Temporary insomnia can be characterized by poor sleep quality that can last from a night to several weeks. Not getting proper sleep has many disadvantages, and people who have insomnia know all too well the discomfort of waking up frequently, feeling restless in bed, and not falling asleep at all. In this blog post, Dr. Lisa M. Cannon shares a few tips to avoid insomnia.

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Exercise. Some experts believe that working out at around 6 in the evening can get one in bed at the right time, as compared to exercising too close to bedtime. Regardless of whether one works out in the morning or evening, regular exercise helps regulate sleep and wake times. If possible, skip naps. While taking a nap in the middle of the day can be tempting, an afternoon shuteye can prevent one from falling asleep early at night.

Make dinner light. Eating heavy at night can throw one off their sleep schedule or disrupt their sleep. Take work outside the bedroom. Mixing activities in the bedroom can be confusing to the brain as it may associate the bed for work instead of sleep.

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Stay off caffeine, alcohol, and nicotine hours before going to bed. These three can disrupt sleep, which can lead to insomnia or worsen it. Remember to wind down to get the body to sleep mode. Spending at least an hour to relax by reading, listening to music, or meditating before hitting the sack can help the body get to sleep easily.

Dr. Lisa M. Cannon obtained her medical degree from New York College of Medicine and her fellowship in pulmonary disease, critical care, and sleep medicine from Mount Sinai Hospital. For more updates, visit this page.

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.

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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.

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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

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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.

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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.

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.

Tips for better sleep in older adults

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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.

The Importance Of Banning Blue Light Before Bedtime

Individuals who prefer to wind down using their smartphones before getting their desired shuteye are doing it wrong. Blue light or the short wavelengths that come from screens and monitors can disrupt sleep. Recent studies suggest that watching television and using gadgets such as tablets, smartphones, and laptops a few hours before bedtime throws off a person’s circadian rhythm. Instead of preparing the body for sleep, the combination of blue light and artificial light in the household might cause the body to secrete melatonin, a hormone that is responsible for the body’s waking and sleeping cycles.

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Exposure to blue light at the right time can be helpful. Daytime exposure to blue light along with sunlight can improve a person’s mood. It can also boost focus and maintain the body’s circadian rhythm. And while there truly are early birds who require less sleep and late sleepers who are wired to sleep beyond the usual bedtime, prolonged gadget use before going to bed not only wakes the body up but affects the quality of sleep.

To improve the quality of sleep, experts suggest avoiding the use of blue light-enriched gadgets two to three hours before bedtime. For those who are working late at night, the use of blue light filtering glasses will help maintain their circadian rhythm even with the disruption of gadgets. To fully ease a person back into the right sleeping pattern, the use of dimmers for other lighting at home is also recommended.

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Getting the right sleep is important for people of all ages. For a truly good night’s rest, keep gadgets far away from the bed and turn down the lights.

Dr. Lisa Marie Cannon‘s practice is focused on providing diagnostic, treatment, and management options to patients with pulmonary and respiratory conditions like COPD, tuberculosis, and pneumonia, as well as sleep medicine. Visit this page for more information on these fields.

The Truth About Nightcaps: How Alcohol Can Impair a Person’s Sleeping Habits

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After a long, hard day at work, people turn to alcohol supposedly to relax themselves. Some claim that drinking a glass or two before bedtime helps them rest well, but science says otherwise. In fact, consuming alcohol before bedtime can impair sleeping patterns.

According to studies, alcohol does not help a person sleep better. While it can help healthy people fall asleep faster and more deeply for a few moments, it curbs REM or rapid eye movement.

REM happens 90 minutes after a person falls a sleep. It is the stage in the normal sleep cycle when a person dreams, and is believed to restore the body’s functions. When a person’s REM sleep is disrupted, drowsiness could be expected the next day. They also experience poor concentration and have impaired cognitive functions.

Alcohol also suppresses a person’s normal sleep breathing patterns, and precipitates sleep apnea. In some cases, breathing is paused, which can cause more harm.

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Alcohol is often used by people with insomnia as a sleeping aid for its short-term impact. But alcohol drinkers’ bodies suffer, and they are more likely to have memory problems. They also might have other sleeping conditions like sleep talking or walking.

If someone is experiencing difficulty with sleeping, it is best to approach a sleep specialist or a physician first before self-prescribing medicine or turning to alcohol.

Dr. Lisa Marie Cannon is a pulmonary and sleep medicine specialist. Learn more about the latest findings in sleep medicine by visiting this blog.