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.

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.

'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

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.

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.

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.

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