Health Reports:
1. You sleep poorly and wake with a bad taste in your mouth.
What it’s a symptom of: “Morning mouth” can be a signal of
gastroesophageal reflux disease (GERD) or asymptomatic heartburn. Recent
sleep studies have shown that up to 25 percent of people who report
sleeping poorly without a diagnosed cause have sleep-related acid
reflux. But because they don’t have obvious heartburn symptoms, they’re
unaware of the condition.
How it interrupts sleep: Acid reflux causes the body to partially
awaken from sleep, even when there are no symptoms of heartburn. The
result of this “silent reflux” is fitful, uneven sleep, but when you
wake up digestion is complete and you can’t tell why you slept poorly.
What to do: Follow treatment suggestions for heartburn, even though
you aren’t experiencing classic heartburn symptoms: Don’t eat for at
least two hours before hitting the sack, and avoid acid-causing foods in
your evening meals. (Alcohol, chocolate, heavy sauces, fatty meats,
spicy foods, citrus fruits, and tomatoes all contribute to heartburn and
acid reflux.) Some doctors also recommend chewing gum before bed,
because it boosts the production of saliva, which neutralizes stomach
acid.
Certain medications, particularly aspirin and other painkillers, are
hard on the stomach and esophageal lining, so don’t take them just
before bed.
Sleep studies have shown that sleeping on the left side reduces
symptoms, and sleeping on the right side causes them to worsen because
acid takes longer to clear out of the esophagus when you’re on your
right side. If you prefer to sleep on your back — a position that can
increase reflux — elevating your head and shoulders can help.
Losing weight can do wonders to banish heartburn and acid reflux. And if all else fails, try taking an over-the-counter antacid.
2. You toss and turn or wake up often to use the bathroom.
What it’s a symptom of: Nocturia is the official name for waking up
in the middle of the night to use the bathroom. The National Sleep
Foundation estimates that 65 percent of older adults are sleep deprived
as a result of frequent nighttime urination. Normally, our bodies have a
natural process that concentrates urine while we sleep so we can get
six to eight hours without waking. But as we get older, we become less
able to hold fluids for long periods because of a decline in
antidiuretic hormones.
How it interrupts sleep: For some people, the problem manifests as
having to get up to use the bathroom, and then being unable to get back
to sleep. Once middle-of-the-night sleeplessness attacks, they lie
awake for hours. But for others the problem is more subtle; they may
sleep fitfully without waking fully, as the body attempts to send a
signal that it needs to go.
What to do: Start with simple steps. Don’t drink any liquids for at
least three hours before going to bed. This includes foods with a lot of
liquid in them, like soups or fruit. Lower your coffee and tea
consumption; the acids in coffee and tea can irritate the bladder. Don’t
drink alcohol, which functions as a diuretic as well as a bladder
irritant.
Go to the bathroom last thing before getting in bed and relax long
enough to fully empty your bladder. It’s also important to get checked
for conditions that cause urination problems. Guys, this means getting
your prostate checked. Inflammation of the prostate, benign prostatic
hyperplasia (BPN), and prostate tumors can all cause frequent urination.
In women, overactive bladder, urinary tract infections, incontinence,
and cystitis are common causes of urinary problems.
Diabetes can also cause frequent urination, so if you haven’t been
tested for diabetes recently, see your doctor. Certain drugs such as
diuretics and heart medications can contribute to this problem; if
that’s the case, talk to your doctor about taking them earlier in the
day. A prescription antidiuretic can cut down on nighttime urination if
all else fails and there’s no underlying issue.
3. Your jaw clicks, pops, or feels sore, or your teeth are wearing down.
What it’s a symptom of: Teeth grinding, officially known as bruxism,
is a subconscious neuromuscular activity. Bruxism often goes on without
your being aware of it; experts estimate that only 5 percent of people
who grind their teeth or clench their jaws know they do it until a
sleep partner notices the telltale sound or a dentist detects wear on
the teeth. Jaw clenching is another form of bruxism, except you clench
your teeth tightly together rather than moving them from side to side.
Jaw clenching can be harder to detect than grinding, but one sign is
waking with pain or stiffness in the neck.
How it interrupts sleep: Bruxism involves tensing of the jaw muscles,
so it interferes with the relaxation necessary for deep sleep. And if
you’re fully grinding, your body is engaged in movement rather than
resting.
What to do: See a dentist. If you don’t have one, dental schools
often offer low-cost dental care provided by students supervised by a
professor. A dentist can look for underlying causes, such as problems
with your bite alignment, and can prescribe a mouth-guard-type device
such as a dental splint. If jaw clenching is your primary issue, there
are specific dental devices for that.
Experts also suggest giving up gum chewing during the day, because
the habitual chewing action can continue at night. Some people who grind
their teeth have experienced relief from botox injections to the jaw
muscle. Others have had success using a new biofeedback device called
Grindcare, approved by the FDA in 2010.
4. You move all over the bed or wake tangled in the covers.
What it’s a symptom of: That kind of movement indicates restless leg
syndrome or a related problem, periodic limb movement disorder (PLMD).
How it interrupts sleep: Doctors don’t know exactly what causes these
sleep movement disorders, but they do know they’re directly related to
a lack of deep, restful, REM sleep. The restlessness can prevent you
from sinking into deep sleep, or a muscle jerk can wake or partially
rouse you from deep sleep.
What to do: See a doctor to discuss your symptoms and get a
diagnosis, which may also involve looking for underlying conditions
related to restless leg syndrome or PLMD. Diabetes, arthritis,
peripheral neuropathy, anemia, thyroid disease, and kidney problems can
all contribute to restless leg syndrome and PLMD. Make sure to tell
your doctor about any medications you’re taking; a number of
medications, including antidepressants, antihistamines, and lithium,
can cause restless leg syndrome as a side effect.
You can also try making dietary changes to make sure you’re getting
enough iron and B vitamins, particularly folic acid, since iron and
folate deficiency have been linked to restless leg syndrome. Red meat,
spinach, and other leafy greens are good sources of both nutrients, but
you may want to take supplements as well. If your doctor diagnoses
restless leg syndrome or PLMD, medications used to treat Parkinson’s can
relieve symptoms by eliminating the muscle jerks. Your doctor may also
prescribe medication to help you sleep more deeply, with the idea of
preventing the involuntary movements from keeping you in light sleep.
5. You wake up with a dry mouth or horrible morning breath.
What it’s a symptom of: Mouth breathing and snoring both disrupt
sleep by compromising breathing. Look for drool on your pillow or in the
corners of your mouth. If you have a partner, ask him or her to
monitor you for snoring, gasping, or overloud breathing.
How it interrupts sleep: Mouth breathing and snoring can interrupt
sleep because you’re not getting enough air to fully relax. Severe
snoring — particularly when accompanied by gasps or snorts — can also
indicate a more serious problem with obstructed breathing during sleep.
What to do: Train yourself to breathe through your nose. Try
snore-stopping nose strips, available over the counter at the drugstore,
or use saline nasal spray to irrigate your nasal passages. Experiment
with sleep positions; most people have a tendency to snore and breathe
through their mouths when sleeping on their backs. Use pillows to prop
yourself on your side, or try the tennis ball trick: Put a tennis ball
in the back pocket of your pajama bottoms (or attach it some other
way), so it alerts you when you roll over.
If you typically drink alcohol in the evening, try cutting it out.
Alcohol, a sedative, relaxes the muscles of the nose and throat,
contributing to snoring. Other sedatives and sleeping pills do the same
thing, so avoid using anything sedating. Alcohol also can trigger
snoring in two other ways: It makes you sleep more deeply initially and
is dehydrating.
Losing weight — even just ten pounds — can eliminate snoring, studies
show. If none of these solutions work, consult a doctor to get tested
for sleep-disordered breathing conditions such as apnea.
6. You sleep fitfully, feel exhausted all the time, and wake with a sore throat or neck pain.
What it’s a symptom of:Obstructive sleep apnea is a disorder defined
as breathing interrupted by intervals of ten seconds or more. A milder
sleep breathing problem is upper airway resistance syndrome (UARS), in
which breathing is obstructed but stops for shorter intervals of under
ten seconds. The number of people who have sleep apnea and don’t know
it is astounding; experts estimate that 20 million Americans have sleep
apnea, and 87 percent of those are unaware they have the problem. One
mistaken assumption is that you have to snore to have sleep apnea. In
fact, many people with apnea don’t snore.
How it interrupts sleep: Obstructive sleep apnea results when the
throat closes and cuts off airflow, preventing you from getting enough
oxygen. UARS is similar, but it’s usually tongue position that blocks
air from getting into the throat. Blood oxygen levels drop, and when the
brain knows it’s not getting enough oxygen, it starts to wake up. This
causes fitful, unproductive sleep. Weight gain is a major factor in
sleep apnea, because when people gain weight they end up with extra-soft
tissue in the throat area, which causes or contributes to the
blockage.
What to do: See an otolaryngologist, who will examine your nose,
mouth, and throat to see what’s interrupting your breathing and how to
fix the problem. It’s also important to have your oxygen levels measured
during sleep. Your doctor will likely recommend using a Continuous
Positive Airway Pressure (CPAP) device, a mask that blows air directly
into your airways. Studies have shown CPAP masks to be extremely
effective in treating sleep apnea. Another mask called a BiPap (Bilevel
positive airway pressure device) works similarly but has dual pressure
settings. Airway masks only work if you wear them, so work closely with
your doctor to choose a model that’s comfortable for you.
Other options include oral appliances, which change your mouth
position by moving your jaw forward to open up the throat, and surgery,
which aims to remove the excess tissue from the throat. Newer,
minimally invasive outpatient surgical treatments include the Pillar
procedure, which involves using permanent stitches to firm up the soft
palate; coblation, which uses radiofrequency to shrink nasal tissues;
and use of a carbon dioxide laser to shrink the tonsils.
7. You get a full night’s sleep but feel groggy all the time or get sleepy while driving.
What it’s a symptom of: This signals circadian rhythm problems or,
more simply, getting out of sync with night and day. Irregular sleep
patterns, staying up late under bright lights, working a shift schedule,
using computers and other devices in bed, and having too much light in
the room while you sleep can disrupt your body’s natural sleep-wake
cycle.
Why it interrupts sleep: The onset of darkness triggers production of
the hormone melatonin, which tells the brain it’s time to sleep.
Conversely, when your eyes register light, it shuts off melatonin
production and tells you it’s time to wake up. Even a small amount of
ambient light in the room can keep your body from falling into and
remaining in a deep sleep. The use of devices with lighted screens is
especially problematic in terms of melatonin production because the
light shines directly into your eyes. This light is also at the blue end
of the spectrum, which scientists believe is particularly disruptive
to circadian rhythms.
What to do: Try to get on a regular sleep schedule that’s not too far
off from the natural cycle of night and day — and preferably the same
schedule all week. (Experts recommend 10 p.m. to 6 a.m. or 11 p.m. to 7
a.m. every night, but that’s just a general outline.) If you struggle
with not feeling alert in the morning, go outside and take a brisk walk
in daylight to feel more awake; you’ll find that it’s much easier to
fall asleep the following night. This is also a trick experts recommend
to help night owls reset their internal clocks. Force yourself to get
up and get into bright light one or two mornings in a row and you’ll be
less likely to get that “second wind” and burn the midnight oil or
experience nighttime sleeplessness.
As much as possible, banish all screens (TVs, computers, and iPads)
for at least an hour before bed. Reading is much more sleep-inducing
than looking at a lighted screen, but make sure your reading light isn’t
too bright and turn it so it doesn’t shine in your eyes. Remove
night-lights; if you need to get up in the middle of the night, keep a
small flashlight next to your bed, being careful to turn it away from
you. Check your bedroom for all sources of light, however small. Does
your smoke alarm have a light in it? Put tape over it. Use an alarm
clock without a lighted dial, or cover it. If your windows allow
moonlight and light from streetlights to shine in, install blackout
curtains or shades tightly fitted to the window frames. Don’t charge
laptops, phones, cameras, and other devices in your bedroom unless you
cover the light they give off.
;
11:59 PM
Julia Rob
Scientifically
called Allium Sativum, garlic belongs to the Alliacae family of plants,
together with onion and others related to them. It is known to have
been used throughout history for all kinds of purposes – culinary,
medical, and even mystical (to chase away vampires).
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