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