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.