During these unprecedented times, Sleep Dynamics is committed to your health and safety. We are monitoring the developments of COVID19 and are taking necessary precautions. As part of our ongoing commitment, and in an effort to continue to provide patient care, we are screening all patients.
To ensure the health and safety of our patients and staff all patients will be asked prior to arrival at our office;
Are you experiencing any cold or flu-like symptoms, including a cough, fever, shortness of breath?
Have you traveled either domestically or internationally within 14 days of your appointment?
Have you had any contact with someone who may be experiencing any cold or flu-like symptoms, including a cough, fever, or shortness of breath or have been exposed to COVID-19?
In the event, any of the above is “YES” we will have to kindly ask you to reschedule your appointment for a future date.
Picture this: Despite your jam-packed schedule, you’ve still reserved enough time to unwind and relax before bed. Your bedroom is cool, calm and dark, and you’re able to fall asleep and stay asleep without any trouble. The next morning, you manage to wake up before your alarm and feel well-rested, perhaps even energetic, and ready to take on the world. If this sounds like a scenario you can only dream of, you’re not alone – only about halfof Americans wake up feeling well-rested. We’ve gathered the 17 best tips for creating the ideal sleep environment to improve your quality of sleep so you can (finally) get a good night’s sleep.
Create the Ideal Sleep Environment
Declutter your room. Keeping your bedroom tidy and removing any potential distractions is essential for your body to begin to relax. Important work documents, busy artwork or even a treadmill are all examples of the stressful reminders of your responsibilities that can distract you while you are trying to sleep. Instead, try to keep your room clutter-free and the décor to a minimum.
Reduce light exposure. For an ideal sleep environment, try room darkening window treatments, heavy curtains, or an eye mask to eliminate as much natural light as possible. Light can come from anywhere—streetlights, your hallway, even the moon and the stars—all of which can trick your brain into thinking it’s daytime. Blue light exposure can also affect you quality of sleep. Research shows that blue light exposure keeps you awake by increasing alertness, shifting your circadian rhythm, and suppressing the sleep-promoting hormone melatonin. Set an alarm an hour before you want to lay down signaling it’s time to give up your devices, and begin your bedtime ritual or take up reading instead. You may even consider investing in filtering eyeglasses to wear throughout the day as you are looking at a computer or phone screen to avoid straining your eyes.
Use Essential Oils. It’s no surprise that smell influences how we feel by associating scents with emotions and memories.Often overlooked, essential oil for sleepcan help you wind down, relax, and eventually drift off. Essential oil aromatherapy is a quick and inexpensive solution to combat poor sleep, helping you relax physically and mentally. Lavender and vanilla are the more popular oils to help you sleep and can be added to an aromatherapy diffuser or vaporizer to disperse into the bedroom.
Emphasize symmetry with furniture placement. For a better sleep environment, it’s essential to think about the positioning of your furniture as this plays a role in the functionality and symmetry of your bedroom. For optimal balance, position your bed against the middle of a wall as far away from the door as possible, and with room on both sides. When lying in bed, you should be facing the door with your feet closest to the entrance. If possible, try to avoid lying with your head underneath the window.
Find your ideal pillow. To maintain spinal alignment while you sleep, the standard rule of thumb is to replace your pillow every 1 to 2 years. However, if you lie awake unable to get comfortable, or wake up with headaches, neck aches, and shoulder pains, you might consider finding a replacement earlier. When choosing pillow firmness—ranging from softer choices like down pillows to firmer choices like buckwheat pillows—keep your sleeping position in mind. Stomach sleepers tend to prefer a thin pillow, back sleepers find that medium support works best, while side sleepers favor thicker pillows. Furthermore, if you have allergies or asthma, hypoallergenic covers are an option, protecting from any allergens that may trigger your symptoms.
Invest in a new mattress. It's equally important to take into consideration your sleeping position as this will determine whether a soft or firm bed is the right choice for you. Whichever mattress type you’re leaning towards—perhaps memory foam, natural fiber, or a cooling and heating mattress—be sure to test out the options in-store. Even mail-order mattress companies offer free home trials. Although most mattresses last up to 10 years, the upfront cost can indeed be intimidating. If finances are tight, foam toppers can be added to your mattress as a comfort boost and to help prevent waking up stiff and achy. Some mattresses are designed with specific health conditions in mind, so check with your doctor when selecting a new mattress if you have sleep apnea, sciatica, scoliosis, etc.
Consider new sheets. When shopping around for sheets, you’ll notice that there are several different thread counts, weaves and materials to choose from. These all contribute to the warmth and softness of the sheets, and choosing the ideal bed sheets depends on the type of sleeper you are. Do you wake up in the middle of the night shivering, despite the endless layers covering you? Popular choices to combat the cold are fleece and jersey, followed by silk. Or maybe you wake up feeling as though you’ve been sleeping in a sauna. If this sounds like you, consider looking into materials like cotton and linen or maybe even bamboo bed sheets. Designed for “hot sleepers”, bed sheets with breathable fabric and temperature-regulating properties trap in less heat to help you sleep through the night.
Discover the perfect bedspread. Offered in many different styles—from comforters and duvet covers, to blankets and throws— these top layers give extra warmth and style to your bed. Every bedspread provides a different level of weight and texture and what works for your sleep environment and comfort is entirely up to you.
Paint your bedroom walls a soothing color. Color has a powerful effect on our mood and can influence our sleep quality by creating a calm environment. Research shows that the bestbedroom color for sleep is blue, followed by yellow, green, and silver. Try to stick to neutral, pastel, or muted shades, as bold colors can trick the brain into thinking it needs to be alert.
Use a sound machine/conditioner. If you have a partner that snores, live on a busy street, or catch yourself lying awake lost in your thoughts, a white noise sleep machine might be just what you’re missing. Light sleepers may prefer an app that offers a variety of nature-like noises such as crashing waves or light rainfall. Or, a simple bedroom fan could do the trick for someone uncomfortable in pure silence.
11. Select the ideal sleeping temperature. Whether you reside in Detroit, MI in the middle of winter, or Tampa, FL in the summer, the best temperature to support a healthy night’s sleep is usually between 60 and 67 degrees Fahrenheit. However, this varies from person to person, and other elements in your environment—such as climate conditions, bedding type, and pajamas—can have an influence on your best temperature for sleeping. Some people tend to be warmer sleepers than others, which could also sway their ideal sleeping temperature. Nonetheless, temperatures over 75 and below 54 degrees Fahrenheit are sure to disrupt your sleep.
12. Refrain from sleeping with pets. You may think of your pet as a member of the family, so why wouldn’t you share your bed with them? 45 percent of Americans allow their dogs in bed but that may be what is causing your restless nights. Many people have allergies to cats and dogs that can be aggravated when sharing a bed. These allergens can linger in clothes, pillows, and bedding and could cause a reaction. With a wide range of styles of pet beds and crates to consider—such as a nesting bed, elevated bed, or a heating bed—it could be time to look into an alternate sleeping arrangement for your companion.
13.Avoid caffeine consumption after 2 p.m. We’ve all been there—it’s 10 p.m. and you are still wired from that afternoon cup of joe. Research shows that consuming caffeine even 6 hours before bed can disrupt your sleep. If you rely on a daily afternoon pick-me-up, chances are your caffeine-infused stimulant could be affecting your sleep quality and duration. Begin your day with highly caffeinated drinks and slowly reduce your caffeine intake throughout the morning by switching to tea or decaffeinated coffee. You’ll definitely want to cut out caffeine altogether by 2 p.m.
14. Exercise regularly for better sleep. Exercise not only releases endorphins but also helps you fall asleep faster and wake up feeling well-rested. Even as little as 10 minutes of exercise at any time during the day can greatly increase sleep quality. Joining a local gym, meeting regularly with a personal trainer, or finding a physical activity that you enjoy are all ways to get a good sweat in. If you have a limiting schedule, you can even create an in-home gym for flexibility and convenience.
15. Create a nighttime routine. Most activities that many of us do in the evening—such as watching TV or using our phones—can be overstimulating. By staying consistent with a calming bedtime ritual, your body will recognize that it’s time for sleep, and screen time may not be as tempting. Your nighttime routine can be as simple as brushing your teeth, washing your face, flossing and maybe even enjoying a decaffeinated bedtime tea. The options are endless, and how you begin to wind down is ultimately up to you. Dim the lights, unwind, and relax.
16. Avoid naps too close to the evening. While short power naps are encouraged and offer many benefits, long naps in the late afternoon and evening can have negative effects on your sleep quality. Instead, limit naps from 15 to 30 minutes in the early afternoon. This will increase your chances of waking up feeling rejuvenated while still being able to fall asleep easily come bedtime. Your circadian rhythm drops in the early afternoon—between 2 p.m. and 3 p.m.—and can leave you feeling more sleepy and in need of a nap. This is the best time to doze off without disrupting your sleep at night.
17. Resist snoozing the alarm. You actually wake up more tired after snoozing your alarm, especially if hitting the snooze button multiple times is part of your routine. You can’t reach the restorative level of sleep between alarms, ultimately confusing your brain and throwing off the natural wake up process. If you sleep for seven to nine hours per night, your body shouldn’t need the extra sleep and could even begin waking up on its own before your first alarm goes off. Try gradually reducing the number of times you allow yourself to snooze the alarm clock until you are waking up after just the first.
Insomnia is a common disorder, with about one in every three people reporting at least mild insomnia. Any habitual loss of sleep can lead to consequences. These range from poor performance at work or school to increased risks of heart disease, obesity, and anxiety disorders. Don’t wait too long to talk to a doctor about your problems falling asleep or staying asleep. Treatment can help, but you have to take the first step.
Keep a record of your sleep/wake times.
Before you see your doctor, it’s helpful to keep track of how much sleep you’re getting. A sleep log can allow your doctor to recommend suggestions. For example, many people make the mistake of sleeping in on weekends to catch up on lost sleep. But actually, this only disrupts your established sleep/wake cycle. Keep track of the times you go to bed and wake up each day. Make any other relevant notes, such as “Drank two alcoholic beverages,” “Laid awake for hours,” or “Felt exhausted all day.”
Mention whether you’ve experienced any other symptoms.
It’s easy to tell if insomnia is affecting your health. You’ll be very sleepy during the day, have problems concentrating, and might experience unusual irritability. But sometimes, a person’s sleep deprivation isn’t due to insomnia, but to sleep apnea. This is another sleep disorder that requires treatment to prevent severe health complications. Let your doctor know if your sleep partner has complained that you snore regularly and loudly. Sleep apnea can also be indicated by audible gasping or choking sounds during the night, dry mouth and throat upon waking, and headache.
Ask about the effect of sleep on your medical conditions.
It’s quite possible that your insomnia and other medical diagnoses are related. Sleep apnea, for example, can increase the risk of high blood pressure, obesity, and diabetes. Discuss your full medical history to help your doctor pinpoint a pattern of health issues.
Chronic insomnia can lead to serious consequences for your health. Visit Sleep Dynamics to talk to our sleep medicine specialists serving central New Jersey. Get in touch at (848) 217-0240 or browse our website to learn more about sleep disorders.
Narcolepsy is a chronic sleep disorder in which the brain has problems regulating the sleep/wake cycles. People with narcolepsy have trouble staying awake during the day. They experience “attacks” of sleep, which means they can fall asleep without warning, even while performing a task. Although narcolepsy is incurable, the sleep attacks and other serious symptoms of this sleep disorder are treatable. With the right treatment, people with narcolepsy can continue to lead productive lives.
Medications
There are a number of medications that can manage the symptoms of narcolepsy. It may take some trial and error to find the right medication and dosage for any given patient. Generally, sleep medicine specialists start by prescribing a central nervous system stimulant, which can help patients stay awake during the day. Other possibilities include:
Tricyclic antidepressants
Selective serotonin reuptake inhibitors (SSRIs)
Serotonin and norepinephrine reuptake inhibitors (SNRIs)
Lifestyle Adjustments
Sleep medicine doctors take a holistic approach toward managing narcolepsy. Patients often need to make adjustments to their schedules, routines, and daily habits in order to get the symptoms under control. Behavioral sleep medicine includes establishing a regular sleep schedule. It’s important for patients to get to bed and wake up at the same times every day, even on the weekends. It’s also helpful to schedule frequent naps during the day. Often, a 20-minute nap is all that’s needed to restore wakefulness for the next few hours. Narcolepsy patients can also try avoiding alcohol and nicotine, avoiding caffeine in the evening, exercising every day, and following good sleep hygiene practices.
Safety Precautions
One of the major concerns with narcolepsy is the increased potential for auto accidents. The risk of a car crash due to a sleep attack is greatly lowered when the patient is taking medications as prescribed. However, it’s still important for patients to exercise caution. Public transportation may be a safer option than driving. Patients should speak with their sleep medicine doctors before planning a long road trip.
Sleep Dynamics provides comprehensive treatment for patients with narcolepsy in central New Jersey. Call our office today at (848) 217-0240 to request an appointment. Our sleep medicine physicians can help you improve your quality of life and get your symptoms under control.
Restless legs syndrome (RLS) is a neurological sleep disorder that causes discomfort in the legs while sitting or lying down. While the symptoms can occur during the day, most people experience them at night, which is why RLS interrupts sleep. Find out more about RLS by watching this featured video.
The science expert in this video explains the potential causes of RLS. It’s thought that it may be connected to a problem with dopamine imbalances in the brain. It may also be linked to iron deficiency. This video also discusses some treatment options for RLS sufferers.
The sleep medicine specialists at Sleep Dynamics can help you get a good night’s rest. Call our sleep disorder clinic in New Jersey at (848) 217-0240 to request an appointment.
Sleep disorder specialists categorize insomnia into different subtypes. But no matter which subtype of insomnia you have, it’s important to receive an individualized treatment plan. Every patient’s experience with insomnia is unique, and there are many different causes and contributing factors to consider. If you’ve been having problems falling asleep or staying asleep, talk to a sleep medicine physician soon.
Acute Insomnia
An acute condition is one that occurs on a short-term basis. If you have acute insomnia, it means that you’ve experienced problems getting enough sleep for a matter of days or weeks. Acute insomnia is often the result of a stressful life event, such as a death in the family, job loss, or divorce. Since acute insomnia occurs on a short-term basis, it can be easy to underestimate its serious health effects. But even short-term insomnia can lead to major problems, like an increased risk of motor vehicle and occupational accidents. Plus, acute insomnia can turn into chronic insomnia, so consider talking to a doctor about your symptoms.
Chronic Insomnia
Chronic insomnia lasts for a long time. In addition to the short-term problems associated with sleep deprivation—like an increased risk of accidents and poor concentration—chronic insomnia may lead to long-term health consequences. These may include an increased risk of the following:
Weight gain and obesity
Diabetes
High blood pressure
Depressed immune system
Anxiety and depression
Reduced life expectancy
Comorbid Insomnia
A comorbid condition is one that occurs along with another condition. For example, nerve damage can be a comorbidity of diabetes. It’s common to have another condition related to insomnia that triggers or aggravates this sleep disorder. Anxiety and depression may be comorbidities of insomnia, since it’s difficult to fall asleep in the midst of negative thought patterns. Any condition that causes chronic pain, such as arthritis or spinal stenosis, may also be a comorbidity of insomnia.
At Sleep Dynamics, our sleep medicine physicians understand the importance of providing a personalized treatment plan for insomnia that addresses the individual’s unique situation and lifestyle. Whichever type of insomnia you have, you can turn to our office to find the right treatment plan for you. Call (848) 217-0240 to schedule an overnight sleep study in New Jersey.
If you have a sleep disorder, then you know how much the fatigue can interfere with your everyday life. One area you might be overlooking, however, is just how dangerous it can be to get behind the wheel when you’re tired.
This video examines the impact of lack of sleep on driving. Missing even two hours of sleep can significantly slow your reaction times and make you a risk behind the wheel. In some cases, drowsy driving can be as dangerous as driving while intoxicated.
Don’t let a sleep disorder put your health and safety on the line. At Sleep Dynamics, our sleep medicine specialists can pinpoint the cause of your sleep disorder and help you get the rest you need. For more information about sleep medicine in New Jersey, please call us at (848) 217-0240.
If you snore, you might think that it is only disrupting your partner’s sleep. However, in addition to being an annoyance to your partner, snoring could also be indicative of serious health issues for you. Not every case of snoring is tied to a health problem, but it is important to know why you’re snoring if you do so on a regular basis, so you can seek treatment if sleep apnea or another health issue is to blame. Here is a look at some of the most common issues behind sleep apnea.
Alcohol Consumption
There is a strong link between drinking and smoking. When you drink, your throat muscles are more likely to relax when you sleep, which can cause your airway to become constricted. As a result, the tissue will vibrate in response to your efforts to breathe. The more restricted the airway becomes, the stronger the vibration will be—and as such, the louder your snoring will become. If your partner complains about your snoring, try to avoid consuming alcohol close to bedtime, or reduce your consumption. This could help to resolve your issue.
Mouth and Nasal Anatomy
Sometimes, the construction of your mouth or nose could be the cause of snoring. A low soft palate or elongated uvula can both increase the vibration in your throat when you’re breathing, which causes you to snore. A deviated nasal septum can also lead to snoring. These issues can sometimes be corrected surgically, if your snoring is severe.
Sleep Apnea
Not everyone who snores has sleep apnea, but this serious sleep disorder can lead to everything from heart disease to type 2 diabetes, so it’s important to get evaluated if snore. Sleep apnea treatment usually involves CPAP therapy or oral sleep appliances.
Sleep Dynamics can help you determine if your snoring is the sign of a serious condition, such as sleep apnea, so you can get the treatment you need for a better night’s rest. Schedule sleep testing or an appointment with a sleep medicine specialist in Central New Jersey by calling (848) 217-0240.
If a sleep disorder is affecting your health, the good news is that there are multiple things you can do to improve your ability to get the rest you need. In addition to treatments such as CPAP therapy and dental sleep medicine, behavioral sleep medicine can help you get more rest without medications or treatment devices. Behavioral sleep medicine is particularly helpful to people who are experiencing insomnia. If your sleep medicine specialist has recommended behavioral therapy, here is a look at some questions you may have.
What exactly is behavioral sleep medicine?
Behavioral sleep medicine is the use of various behavioral modification therapies to improve sleep quality and duration. It is used instead of hypnotic sleep medications, or in conjunction with low-dose medications. For people who cannot tolerate hypnotic medications or prefer not to take them, behavioral sleep therapy can be an effective, safe treatment for many different types of sleep disturbances, including insomnia.
What therapies are used in behavioral sleep medicine?
A wide variety of therapies can be used alone or in conjunction with each other, including:
Progressive relaxation
Stimulus control
Sleep hygiene instruction
Sleep restriction
Systemic desensitization
Adjustments of sleep/wake schedules
Cognitive restructuring techniques, including imagery and assertions, may also be recommended. For some people, bright light therapy and psychotherapy are also helpful. For people whose weight and eating habits may be affecting their sleep, counseling for weight management is also helpful.
What sleeping disorders can be treated with behavioral sleep medicine?
People with insomnia can benefit greatly from behavioral sleep medicine, but they are not the only ones who can use it to improve their symptoms. People who are struggling to adjust to CPAP therapy for sleep apnea can benefit from behavioral sleep medicine, as can people with narcolepsy who are trying to gain more control over their sleep/wake cycles.
See a sleep medicine specialist in New Jersey to see if behavioral sleep medicine is right for you. For more information about all of our treatments for sleep disorders, call (848) 217-0240.
Maintenance of wakefulness tests are performed to see how well you can stay awake while being inactive. These tests are often performed when someone is diagnosed with a sleep disorder, to see if they are able to stay awake during daytime hours to ensure that they can safely perform activities such as driving.
To prepare for your test, your sleep medicine specialist may recommend that you avoid substances that could impact your wakefulness, such as caffeine, tobacco, and certain medications. Some health conditions, such as depression and anxiety, can also impact the results, so be sure to discuss your health history with your sleep medicine provider. Maintenance of wakefulness tests are usually performed the day after an overnight sleep study, so your doctor knows exactly how well you slept the night before the test.
Sleep Dynamics offers a variety of tests for sleep disorders, so that you can get the diagnosis you need. For more information about sleep testing in Central New Jersey, call (848) 217-0240.
