Showing posts with label Dr. Ash. Show all posts
Showing posts with label Dr. Ash. Show all posts

Friday, February 26, 2016

CDC Study Examines Social Patterns Among Healthy Sleepers


Featuring Carol Ash, D.O.
Director of Sleep Medicine
Meridian Health


Inadequate sleep has been linked to conditions that include obesity, high blood pressure, diabetes, heart disease, stroke, anxiety, and depression.

Now, with an increasing number of Americans stressing more and sleeping less, the need has never been greater for us to challenge traditional answers to an age-old question: What is really keeping us up at night?

According to a recent CDC report, 35% of U.S. adults are getting less than the essential seven hours of sleep, and 12% of Americans are sleeping less than five hours per day. The report includes a demographic breakdown of healthy sleepers in each of the 50 states — revealing patterns which beg further questions about the nation’s sleep epidemic.

These trends hint at deeper, social connections to this potentially life threatening health condition, and they are a further reminder that the difficulties that Americans struggle with during the day don’t simply disappear when the lights go out.

Key points from the CDC’s findings include:
· Lack of sleep is more prevalent in urban, densely populated areas
· Married and unmarried couples get more sleep than people who are divorced, widowed or separated
· People with a college education get more sleep
· The unemployed have the lowest average of healthy sleepers (51%)

“Look at the trends, and then ask yourself ‘Why?’ What’s the connection?” says Carol Ash, D.O. “When we’re fighting to make ends meet — whether it’s due to unemployment, poverty or problems with a spouse — it plagues our mental, physical and emotional health. People need stability, and when we’re struggling with economic and/or social turmoil, the stress, anxiety and depression can be overpowering, even when the lights go out.”

Dr. Ash believes the solution lies in a push toward education and an emphasis on every day, healthy minded practices. She credits groundbreaking research initiated in 1965 involving nearly 7,000 residents of Alameda County, California, which concluded that sleep was one of seven health habits, a.k.a. the "Alameda 7," revealed to be key determinants of good health and, ultimately, a longer life.

“The key is education on the importance of simple, everyday lifestyle adjustments, empowerment from the knowledge that, yes, you are in control,” Ash says.

Simple behaviors proven to have a positive impact on sleep include:
· Eat healthier
· Exercise. 30 minutes a day is optimum, but starting at even less is still a start.
· Mindfulness and/or breathing exercises
· Maintain a consistent bedtime and wake up time

Read the full CDC report here for more information.

Wednesday, November 25, 2015

Don't Let Holiday Stress Keep You Awake at Night

With Thanksgiving less than a day away, and just a month until Christmas, we're once again reminded how quickly "the most wonderful time of the year" can also become the most stressful.

Family. Finances. A tree in your house. Holiday stressors can feel immense when they all seem to hit at once, and in today's society, it's almost commonplace to simply "give in" to our anxieties keeping us awake at night.

According to a recent article in the New York Times,  Why Sleep Matters, nearly a quarter of Americans don't get enough shut-eye because they're too busy “concentrating on things."

 As commonplace as it may seem, however, losing sleep to stress is unhealthy and counterproductive.

"Lack of sleep can contribute to numerous health issues, including higher prevalence of chronic pain, high blood pressure, obesity, Type 2 diabetes, heart disease and premature aging," says Carol Ash, D.O., Director of Sleep Medicine for Meridian Health.

In addition to restoring the immune system, sleep is vital to the energy and focus necessary to handling the life's most stressful situations head on. To break the stress-insomnia-stress cycle and get to sleep when your mind is in overdrive, Dr. Ash recommends a few different techniques.

"Find a cause. Studies show volunteering and pro bono work helps create external focus and connects us to others," Dr. Ash says. "These types of commitments help people find purpose and meaning in life, which can help eliminate racing thoughts at night."

"For a more immediate solution, try deep breaths," she adds. "Mindful breathing helps you relax and clear your mind prior to bedtime."

Monday, October 5, 2015

Decoding Your Dreams

Carol Ash, D.O., director of Sleep Medicine for Meridian Health, recently stopped by the Fox & Friends studio to discuss the meaning behind some of our most common dream-time scenarios, including being chased, being cheated on by a partner, and more.

So what do they all mean? Watch Dr. Carol Ash on Fox & Friends below and find out! Be sure to visit MeridianHealth.com/Sleep to learn more about the Meridian Centers for Sleep Medicine.

Thursday, October 1, 2015

Test Your Sleep IQ

A healthy night's sleep — we all know we need it, but not all of us get it. When we're under pressure and time is of the essence, it's the first thing we're willing to sacrifice to get the job done. 

Few of us would think twice about burning the midnight oil for the sake of productivity. But at what cost?

How much does a healthy night's sleep really matter? Take the quiz below and find out!
  1. Rapid eye movement (REM) is the deepest stage of sleep, when most dreaming occurs. On average, how frequently does REM occur throughout the night? a.)  4 times
    b.)  3 times
    c.)  2 times
    d.)  1 time
Take the rest of the quiz here!

Thursday, September 24, 2015

Top Truths from Our Most Trusted Sleep Celebrity

When pearls of lifestyle advice are dropped by pop culture's most elite, whether that be Gwyneth Paltrow or Beyonce, people take notice. (Did you know Emmy Rossum is "a huge napper?" Think about it.)

We thought we'd follow up this Huffington Post collection of nine celebrity sleep quotes with a few of our own, courtesy of Meridian Health Director of Sleep Medicine, Carol Ash, D.O.

  • "Stay hydrated. And Al,  I know you ride your bike to work, be careful going home. Don't run anybody over."
    - to Al Roker, before his record setting "Roker-thon" 
    attempt for the longest uninterrupted weather forecast


  • "Lack of sleep can contribute to numerous health issues, including higher prevalence of chronic pain, high blood pressure, obesity, Type 2 diabetes, heart disease and premature aging."


  • "The number-one mistake people who can't sleep make is turning to over-the-counter medications. These pills don't target the problem - and can even make it worse." 

  •  "Whatever you do, don't ignore the snore."

  •  "Can't sleep? Find a cause. Studies show volunteering and pro bono work helps create external focus and connects us to others. These types of commitments help people find purpose and meaning in life, which can help eliminate racing thoughts at night."

  •  "Sleeping Beauty had it right. Get enough sleep, and you'll be amazed by the effects it'll have on your appearance."

  •  "Take a deep breath. Mindful breathing helps you relax and clear your mind prior to bedtime." 

Wednesday, September 2, 2015

Dr. Ash on CBS This Morning: When Sleep Suffers, Illness Spikes

Meridian Health Director of Sleep Medicine Carol Ash, D.O., was recently featured on CBS This Morning, where she discussed a recent sleep study that points to a correlation between illness and lack of sleep.

Watch Dr. Ash's segment here:

Wednesday, February 25, 2015

Smartphone Superpower Comes at a Cost

Thanks to the blessings of 21st century technology, we can now talk to anyone, learn anything and transport anywhere in what feels like the blink of an eye.

Unfortunately, this realm of seemingly superhuman connectivity could be coming at a price, gradually grinding away at one of our most fundamental human needs.

This week, an article published in The Atlantic, "How Smart Phones Hurt Sleep," revealed some sobering statistics.

The piece cites a 2012 Time/Qualcomm poll conducted among 4,700 respondents in seven countries, including the U.S., in which participants were asked to gauge their level of agreement with the following assessment.

"I don't sleep as well as I used to because I am connected to technology all the time."

And the results? Nearly 25% of participants ages 18-24 strongly agree with the above statement, followed by nearly 15% ages 25-29, 10% ages 30-34 ...

And so it goes, gradually decreasing in percentage as participants' ages increase.

The conclusion? Those losing the most sleep are also the ones who need it the most.

"Electronic devices are designed to keep the brain engaged, making it more difficult to get to sleep at night," said Dr. Carol Ash in a Star Ledger/NJ.com article last year. "In addition, the light emitted from these devices limits the body’s release of melatonin, which helps us transition into our nighttime sleep cycle."

Read the complete Atlantic article, How Smartphones Hurt Sleep, to learn more.

Wednesday, February 18, 2015

Nap Time More Than Child's Play

Think nap time is just for kids? Watch Dr. Ash on the Better Show discussing the benefits of a daily siesta! 

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.

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.



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.