Tuesday, December 30, 2014

Get Your New Year Off to a Healthy Start with Our Top Stories of 2014

Another year, another step toward a healthier you. Health and wellness topics were hotter than ever in 2014, a year of breakthroughs, outbreaks and trends that had people all over the world talking. So what did we learn in 2014? Read on for some of the year's top health advice from Meridian experts.

  1. Sleep Disorders Are No Walk in the Park

    Red Sox first baseman Mike Napoli's decision to undergo surgery to treat his sleep apnea was yet another call to action for public discourse on the seriousness of the ongoing struggle roughly 18 million Americans have with this potentially life threatening disorder, characterized by brief interruptions of breathing during sleep. Read the full article here.

  2.  Do Our Kids Need More Sleep?

    Meridian Health Director of Sleep Medicine Dr. Carol Ash took on this hot-button issue during a visit to CBS This Morning. Hear what she had to say here.

  3. What's Making Us So Tired?

    On a visit to the TODAY Show, Dr. Carol Ash joined Julie Bain, Health Director of the Ladies Home Journal to discuss answers to the commonly posed health question, "Why am I so tired?" Listing common causes that include diet and stress, both Ash and Bain agreed that most cases of daytime fatigue can be remedied with adjustments to both habit and lifestyle. Watch the full clip here.

  4. Sleeping Apart Could Boost Mind, Body and Relationship

    He likes it cold; she likes it hot. She's a mover and a shaker; he's down for the count. Opposites may attract, but when it's time to call it a night, some differences come at a cost. It sounds extreme, but on an episode of "The Doctors," Dr. Carol Ash discussed how sleeping separately from your partner could provide a healthier night's sleep all around. Read all about it here.

  5. Healthy Sleep Impacts School Performance

    According to the National Sleep Foundation (NSF), two-thirds of American children age 10 and younger have sleep problems. They noted 60 percent of children under the age of 18 complained of being tired during the day, and 15 percent fell asleep at school. So what can a parent do? Read on to find out.

Thursday, December 11, 2014

For Tom Brady, the perfect 'night out' is a night in

When a Super Bowl MVP and star NFL quarterback has a night to himself, you might imagine him spending it out on the town, partying till dawn, and indulging in a few of the all star "perks" of being a celebrity baller.

(Photo by Stephan Savoia/Associated Press)
“I’m not doing anything like that. That time has come and gone in my life. I did a lot of charger work last night - sleeping," said Patriots QB Tom Brady during an interview on WEEI's "Dennis and Callahan Show."

"This is my first time away from my kids in a while, so I finally get some decent sleep," he added.

While teammates Rob Gronkowski, Jonas Gray, and Shane Vereen were attending a recent Clippers game, Brady had no qualms admitting his ideal "night out" is often a night in - catching up on some much needed sleep, according to Jordi Lippe of Yahoo Health.

Monday, November 17, 2014

Al Roker sets new Guinness World Record (With a Little Help From Dr. Carol Ash)

Friday, TODAY weatherman Al Roker set a new Guinness World Record by reporting on the weather for 34 consecutive hours. Dubbed "#Rokerthon," the feat kicked off at 10:05 p.m. Wednesday and concluded around 8 a.m. Friday morning with a TODAY studio celebration complete with confetti and balloons.

In preparation for the 34-hour weather weather-cast,  TODAY featured Meridian's own Director of Sleep Medicine Dr. Carol Ash, who offered up a few health tips for Roker on how to stay the course.

Friday, October 24, 2014

Inadequate Sleep Detrimental to Teens' Physical and Mental Health

This year the American Academy of Pediatrics came out in support of delaying the start of the school day for older students to allow teenagers to get more sleep.

As reported in the Asbury Park Press, New Jersey State Senator Richard Codey supports the recommendation, announcing a bill last week that would direct the state Department of Education to study the benefits of delaying school start times.

“Studies are showing that our current school start time is flipped the wrong way,” Codey said. “Middle and high school start times are too early, and elementary and pre-k classes are too late.”

Lack of sleep is detrimental to mental health, making adolescents more prone to automobile crashes and hindering their academic and athletic performance, according to Dr. Carol Ash, director of sleep medicine at Meridian Health.

The physiology of teenagers makes it difficult for them to fall asleep quickly, she adds. Teenagers naturally require more time than adults to "wind down" before falling asleep, and distractions such as cell phones and television only exacerbate the problem.



Monday, October 20, 2014

Athlete's Decision to Undergo Facial Surgery Draws Further Attention to Seriousness of Sleep Disorders

According to an article on ESPN Boston, Red Sox first baseman Mike Napoli will undergo surgery in early November to treat his sleep apnea.

The decision is yet another call to action for public discourse on the seriousness of sleep apnea and the ongoing struggle roughly 18 million Americans have with this potentially life threatening disorder, characterized by brief interruptions of breathing during sleep.

The procedure Napoli will undergo is called bimaxillary advancement surgery, which separates the front portions of the lower and upper jaw and moves them forward to allow more room behind the tongue, reducing the chances of obstruction.

 Carol Ash, DO, Director of Sleep Medicine for Meridian Health, had this to say during a recent interview with CBS This Morning:

"When we go to sleep at night, our muscles lose tone and our airways start to narrow. This is true of all of us, but we can continue to breathe."

"But in people with sleep apnea, when they lose that muscle tone, their airway collapses all the way down. Airflow is compromised and oxygen can't get in."


Bimaxillary advancement surgery is just one of a range of treatment options used to treat sleep apnea, which include Continuous Positive Airway Pressure (CPAP).

CPAP utilizes an air splint, which blows air to the back of the throat, splinting the airway open so it can't collapse.

During the interview, Dr. Ash discussed another potentially game changing advancement in sleep technology, currently awaiting FDA approval, called a pulse generator. By sensing the body's effort to breathe, the device stimulates nerves in the neck contriving the muscles that keep the airway open.

"When you look at the range sleep disorders, and how we are just not getting enough sleep, this is the biggest public health issue facing society today," Ash says.

Wednesday, October 8, 2014

Lack of Sleep Could Be Costing You Wages

It's no secret that lack of sleep can prove physically, mentally and emotionally detrimental. But financially?

A recent article on the Advisory Board cites research from the University of California-San Diego concluding that — for the sleep-deprived — adding an hour to the average amount of sleep per night increased wages by 16%.

Lack of sleep diminishes the capacity of cognitive strengths in high demand by employers, including:
  • Creative thinking
  • Adapting to change
  • Attention to detail
  • Ability to multitask

With the recommended eight hours of sleep every night, we improve in areas employers value most - and are willing to pay for.




Sunday, September 28, 2014

Dr. Ash featured on Livestrong.com

With features in national media outlets such as Today, Good Morning America, The Dr. Oz Show, The New York Times, Woman's Day, Shape, Prevention and Reader's Digest, Meridian Health Director of Sleep Medicine, Carol Ash, DO, is a board-certified general internist, fellowship-trained pulmonary, critical-care and sleep-medicine specialist with more than 15 years of experience in clinical medicine.

Dr. Ash recently contributed a Livestrong.com piece on "resetting" your internal clock, in which she suggested natural, cost effective alternatives to over-the-counter sleep medications, which she calls "short term solutions to recurring problems."

One potential remedy Dr. Ash lists is mindful breathing, an elegant solution for alleviating stress and achieving deep rest.

Read the full article here: http://www.livestrong.com/blog/reset-internal-clock-better-sleep/

Monday, August 11, 2014

Improve Mind, Body and Relationship By Sleeping Separately

He likes it cold; she likes it hot. She's a mover and a shaker; he's down for the count.

Opposites may attract, but when it's time to call it a night, some differences come at a cost.

It sounds extreme, but on an episode of "The Doctors," Dr. Carol Ash discussed how sleeping separately from your partner could provide a healthier night's sleep all around.

Dr. Ash discussed findings from a study that found people who sleep alone tend to get a better night's sleep - as over 50% of those surveyed blamed their mates for their sleep disturbances.

Researchers add that relationships and overall health can improve dramatically when couples opt to sleep separately.

So what does Dr. Ash have to say? Is "divide and conquer" an option worth considering for couples not getting adequate sleep?
 

 "We think of sleeping apart as taboo and something we should never do," Ash says. "But the truth of the matter is, sleep is so important,  if that is what you have to do to get a good night's sleep, then, yes, it is."

Watch the full segment below and decide for yourself.




Tuesday, July 29, 2014

Deciphering the Enigma of Your Slumber's Multiverse

We've all had those types of dreams. Whether funny, creepy or just plain bizarre, they're the dreams we can't seem to shake, at least until we get an answer to "What did that mean??"

On FOX News' "While You Were Sleeping" segment, Dr. Carol Ash took on that very question and offered insight into the body's slumber responses and how to go about "decoding the mysteries of your mind and unlocking the meaning from your dreams."

"You have to remember that the brain is taking in all the old information and new information and processing it in new patterns to help you come up with solutions to the problems of the day," Ash says. "Dreaming allows you to work through all those negative emotions and solve them in a safe environment, your bedroom."

Watch the full segment below to hear Dr. Ash's interpretation of dream scenarios such as losing control of a vehicle, being chased, being lost and having your teeth fall out (which is more common than you think.)








Friday, July 25, 2014

Can't sleep? The answer may be all around you.

Sleep deprivation can be a symptom of numerous health issues, but it's important to remember that the causes of our sleep disruptions aren't always internal.

According to Dr. Carol Ash, the following external factors can affect our sleeping patterns:
  • Room temperature
  • Jet lag
  • Variations in schedule
  • Snoring
 Watch Dr. Ash's Weather Channel appearance to learn more about the effects our environment can have on our sleep habits.


Sunday, July 20, 2014

Harness Your Dreams Through the Power of Lucid Dreaming

The ability to control your dreams may sound like a fantasy, but it's a power that actually lies within all of us, according to Dr. Carol Ash, Director of Sleep Medicine at Meridian Health.

"If you can recognize you are in a dream, you can control the content of your dream," says Dr. Ash, in a July 7 article published in the Asbury Park Press.

According to Dr. Ash, mastering the process of lucid dreaming is all about repetition and technique. She recommends establishing specific habits and visual patterns throughout your day (such as looking at yourself in the mirror while reading) to help bring neurological functions utilized during daytime hours into your dream world.

"The more you do it, the more you will recognize it in a dream," she says.

Tuesday, July 15, 2014

Dr. Ash helps answers the question, "Why am I so tired?"

It's a question we've all asked ourselves: "Why am I so tired?"

On a visit to TODAY earlier this year, Dr. Carol Ash and Julie Bain, Health Director for Ladies Home Journal, offered tips to help provide answers to that question.

Both Ash and Bain agreed that mental fatigue and stress can be one of the biggest causes of daytime sleepiness.

"Stress is a good thing; it helps us overcome challenges," Ash said. "But sustained stress can lead to anxiety and depression."

These types of stress can keep you awake at night - and exhausted during the day.

Ash advises, when stress and anxiety are keeping you up, write it down, and then confide with someone you trust during the day.

Watch the full TODAY segment below.

Thursday, July 10, 2014

'Slumber Smoothie' Recipe

Multiple food options that can help with sleep. Foods rich in calcium and magnesium, serotonin, zinc, tryptophan and antioxidants are just a few that have been suggested as great choices. 

I have become a fan of the "NutriBullet" for creating the following "Slumber Smoothies:"

1 cup of vanilla almond milk
1 tsp of honey
1 cup of spinach or apricots.


Blend it all up and enjoy!

(You can use warmed almond milk for extra effect. You can also substitute soy milk, which can add tryptophan.)

-- Dr. Carol Ash

Saturday, July 5, 2014

Healthy Sleep Habits Can Optimize Your Child’s School Performance

Carol Ash, M.D.
Director of Sleep Medicine
Meridian Health

For many parents summer means relaxing and letting go of rules. Our kids have spent summer hanging out enjoying time with friends and family, staying up late and sleeping in. The days are getting shorter, and the end of summer is here which means parents and kids will need to prepare for the transition back to school.

In a recent Proctor and Gamble and ORC International Survey 93 percent of moms said they face challenges preparing for back to school. Nearly half (47 percent) of the moms surveyed said the “biggest pain point” was getting kids back to a regimented sleep pattern and a set schedule.

Getting kids back on schedule and out the door to school and activities is not just a “big pain point” for moms.

Inadequate or poor quality sleep will affect a child’s development, and has been linked to emotional instability, poor school performance, and serious health issues such as childhood obesity, diabetes, and missed school days from infections.  It has been linked to risky behaviors such as drowsy driving, alcohol and tobacco abuse. 


According to the National Sleep Foundation (NSF) two-thirds of American children age 10 and younger have sleep problems.  They noted 60 percent of children under the age of 18 complained of being tired during the day, and 15 percent fell asleep at school.
Despite increasing awareness of the importance of sleep, and the prevalence of the problem, shopping for new school supplies and preseason sports still gets the most attention.

Most sleep problems are treatable, and for many all that is required is adopting good bedtime habits.  A Back to School Sleep (BTS) sleep check list would make the transition easier and get our kids off to a good start. 

BTS Sleep check list

1. Get the right amount. The NSF recommends:
  • 11-13 hours of sleep for preschoolers age 3-5
  • 10-11 hours of sleep for 5 to 12 year olds
  • 9 hours or more for teens

2. Start the shift early. Prior to school start sleep experts recommend gradually getting back to a school year sleep schedule by moving bedtime up 15 minutes a night.

3. Don’t let them sleep in. For those that didn’t start this early, you should now focus on maintaining the same wake-up time on weekends. This will help set your child’s internal clock. Eventually it will make getting them to bed at night easier.

4. A 20 min nap will help until the transition is complete. Most kids older than five no longer need to nap. A 20-minute nap after school can help during the transition if bedtime is a struggle.

5. Make sure the room is quiet, dark, cool, and uncluttered. Bold colors and flashy décor might be a great fashion statement but you want a serene sanctuary.

6. Remove all electronics from the room. NSF found children who get more sleep are more likely to read as part of their bedtime routine.

7. Sleep training books are great for younger kids. 
"Getting Your Toddler to Go to Sleep and Stay in Bed," by Jill Spivack and Jennifer Waldburger, Sleepy Pl

8. Try a sleep gadget. Even for kids intrusive thoughts and worries about the day may can keep them up at night.

Gadgets such as "Deep Sleep" will teach them mediation and help them learn how to unwind and relax. Deep Sleep with Andrew Johnson is available for iPhone, iPod touch, and iPad on the iTunes App Store.



Friday, June 27, 2014

Finding the Perfect Sleep Position

Featuring Carol Ash, M.D.
Director of Sleep Medicine
Meridian Health, Riverview Medical Center


A need so basic it is often overlooked, a healthy night's sleep (or lack thereof) is pivotal to a host of health-related issues.

Addressing topics ranging from itchy skin and alopecia to more serious conditions like sleep apnea and SIDS, Dr. Carol Ash is Momtourage's go-to expert for all your sleep-health inquiries. Read on for answers to some of Dr. Ash's most commonly asked sleep questions:

Finding the Perfect Sleep Position
We rarely think of our sleep position as an early clue to hidden heath problems, and doctors don't often ask. Certain sleep position can optimize your health, and paying attention to your sleep position can be an important indicator of hidden health dangers.

Side Sleepers
57% of us start on our side, but we usually will not stay there for long, as side sleeping can put pressure on your hips or shoulders. Side sleeping can be a sign of seasonal allergies, upper respiratory infections or acid reflux.

Snorers can benefit from side sleeping, and people with muscle or skeletal injuries may also favor side sleeping. The left side is also best for pregnancy, as it improves blood flow to the uterus.

Sleeping on an Incline
I have been surprised over the years how many people sleep on an incline because "it is more comfortable."  Not infrequent is to find a patient sleeping in a recliner at night.  (A physician) wouldn't know this if they didn't ask.

Most think of this position as a method to relieve acid reflux, but it can also be an early sign of heart problems, severe sleep apnea or neuromuscular problems that result in swallowing problems or aspiration. A patient with these conditions would prefer this position and might not even know why.

As a sleep doctor, I know it is important to ask about sleep positioning as a clue to your heath.

Back sleepers sometimes will sleep with their arm over their head. This position helps to expand the rib cage and facilitates a deep breath at night.  Patients tell me it helps them feel more relaxed and helps some with snoring or respiratory problems.

Sleeping with a Pony Tail
We normally change our sleep position many times at night.  Rolling over and landing on an uncomfortable pony tail can be a source of sleep disruption if you have to keep waking up to reposition.

When we first go to bed at night circadian or biological rhythms create a drive for sleep that helps us slip into slumber.  We do not have the same drive with subsequent awakenings, and it  can be harder to drift back to sleep.

Setting the stage at night to make sure we are comfortable and avoid disruptions might be all that is necessary to avoid a sleepless night. This includes eliminating the pony tail.

An additional concern with a bed-time pony tail is traction alopecia, which is loss of hair due to chronically wearing your hair in a tightly pulled style. Tight headgear and hairstyles such as pony tails have all been known to be culprits.

Hair loss will certainly sabotage any beauty sleep efforts.

Bedding and Clothing
We should consider the comfort of our mattress and pillow, and we also want to make sure we have put some thought into the right clothing or pajamas, as they  should be comfortable and not scratchy or tight fitting.

Uncomfortable clothing can be a source of sleep disruption if you have to keep making adjustments throughout the night. You also do not want to wear clothing that will cause you to overheat.

Traditional images of sleep attire might include a night cap to keep us warm and cozy. The optimum temperature for sleep is actually quite cool, with the range being  65-75 degrees Fahrenheit. Sleep caps therefore might actually sabotage your sleep if they cause you to get overheated.

Light sleepers may find they are better sleeping with nothing at all.


Sunday, June 22, 2014

How Sleep (or Lack of) Can Affect Appearance

Carol Ash, M.D.
Director of Sleep Medicine
Meridian Health, Riverview Medical Center


Sleeping Beauty had it right, as studies show lack of sleep can have an effect on our appearance in many ways.

Lack of sleep can stress many organ systems including skin, which is the largest organ in the human body. Sleep is important for maintaining the structure and integrity of collagen, which is your skin's main component and important for protection and elasticity.  Collagen formation can be affected by changes in the immune response.

Studies show sleep plays a role in restoring the immune system. Changes in immune response can injure blood vessels vital to the health of your skin.

Sleep deprivation causes oxidative stress, which is a known cause of accelerated aging. Sleep deprivation can cause breaks in the protective function of the skin barrier and mucous membranes. The end result is accelerated aging of your skin and wrinkles.

Your skin can also be affected by sleeping positions. The supine position is believed to be best, as it offset the effects of gravity. Positions that put continuous pressure on thinner facial skin can compromise blood flow and pull on delicate facial tissue aging your skin.

The best sleep position is on your back, as it also provides the best positioning for spine alignment and minimizing muscle aches and pains.

Side sleeping would be best for those with nasal congestion and allergies, or even simple snoring. The side position will help to keep your airway open and your sleep will be more restful.

Most people never think about the detergent in their sleepwear, but any material that touches your skin can cause harm. Ionic detergents are particularly harsh and are widely found in many body-care products and household detergents.

The most common ionic detergents are sodium lauryl sulfate, (SLS). The good news is there are several “green detergents” on the market that are SLS free.

Eye masks can be  an essential for healthy sleep.  For some, even a small amount of light can block the melatonin response and cause sleep onset difficulty.

Facial creams and lotions are a great way to add moisture. Those formulas with antioxidants and anti-wrinkle agents such as retinol have been shown to boost the overnight repair function of sleep. Once again, avoid detergents, shampoos and other cleansers with SLS.

Tuesday, June 3, 2014

Join us as we answer the question, "Are you getting a good nights sleep?"

Everyone could use a better night's sleep, which is why Meridian Health is offering a special lecture series designed to pass along important information about sleep disorders and offer key tips for getting a healthier night's rest.

Join us on any of the following dates for "Are You Getting a Good Night's Sleep."

Attendance is FREE, but registration is required and available by calling 1-800-560-9990.

July 31, 6 to 7:30 p.m.
Arbour Terrace of Middletown

1800 Hwy 35 South
Middletown, NJ 07748

August 5, 2 to 3 p.m.
Ocean Medical Center
- Meridian Nursing & Rehab

425 Jack Martin Boulevard
Brick, NJ 08724

August 6, 2 to 3 p.m.
Jersey Shore University Medical Center
1945 Route 33
Neptune, NJ 07753

Sunday, June 1, 2014

Sleep Tips to Reduce SIDS Risk

Carol Ash, M.D.
Director of Sleep Medicine
Meridian Health, Riverview Medical Center


Since the start of the “Back to Sleep” campaign, there has been a reduction in SIDS deaths by 50%.

SIDS however still remains the leading cause of death among infants.

With the success of the “Back to Sleep” campaign, other risks have become important factors, with bed sharing causing 38% of deaths and sleeping in adult beds alone causing another 45%.

Bed sharing with a parent who is a smoker or who uses drugs and alcohol has been known to increase the risk of SIDS.

For exhausted moms keeping the baby in the same bed to make breast feeding easier seems like a simple solution.

Research shows that there can be a fivefold increase in the risk of SIDS associated with bed-sharing in breast fed babies who were under three months old, had non-smoking parents and when  the mother had not used drugs or alcohol. Adult bedding and mattresses are softer and can cause suffocation of an infant.
 
So while the “back to sleep campaign has proved to be a success, it is still important to make sure all new moms understand the multiple risk and take steps to keep their baby safe.

Tips to reduce SIDS risk:


•Always put your baby to sleep on their backs
•Invest in a comfortable bed side rocker to breast feed babies at night
•Never put your baby to bed in your bed or a sofa.  Infant mattresses are firmer
•Avoid alcohol 3 hours prior to bedtime
•For the sake of your baby, don't smoke or take drugs