Thursday, November 12, 2015
Advice For The Sleep Deprived With Dr. Carol Ash - Power of An Hour Event
"Carol Ash, director of sleep medicine for Meridian Health and a national sleep expert, was the keynote speaker for the event. Ash said sleep deprivation is the cause of many chronic diseases, impairs the immune system, lowers metabolism and leads to stress. She told attendees that people need seven to nine hours of sleep each day to function. "It's important to get the information out to the community about why you need to be getting the sleep you need because we are really dealing with a crisis right now," Ash said. "Sleep is the backbone of your health."Read more from this informative event -- http://www.app.com/story/news/health/sleep/2015/11/07/event-offers-advice-sleep-deprived/75364846/
Friday, October 23, 2015
“Fall back” without falling back
You’ll
hear few complaints when that biannual agrarian ritual known as daylight
savings time comes to a close at 2 a.m., Sunday, November 1.
But
if you are truly looking to wake up refreshed with more energy to face the day,
you might want to rethink spending that extra hour in bed once the sun comes
up.
"There
is a clock in your brain. That clock keeps
your internal environment in sync with your eternal environment, and the most
important signal for that clock is the light," says Carol Ash, D.O.,
Director of Sleep Medicine for Meridian Health. “That internal clock isn't
flexible enough to adjust quickly to the time jump,”
she said.
If
you truly want to maximize the benefits of that extra hour, the tried and true
rules of healthy sleep still apply: Go to bed at a reasonable hour, get the
best sleep you can, and get up when the sun comes up.
When
it comes to "resetting" that internal clock, Dr. Ash recommends
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.
Dr.
Ash adds that by making just a few changes to adapt the right sleep habits, you
can create the feeling of having an extra hour not just once a year—but every day.
On
November 7 at The
Oyster Point Hotel in Red Bank, Dr. Ash and a team of Meridian Health
experts will present “The Power of an Hour,” a morning devoted to helping you
sleep better, eat better, stress less, and develop lifelong habits to create a
healthier, better-rested you!
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.
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.
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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!
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!
- 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
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.
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."
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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:
Watch Dr. Ash's segment here:
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Monday, August 24, 2015
Wednesday, July 29, 2015
When it comes to sleep, all men (and women) are not created equal
Researchers have found that, when it comes to sleep health, men and women are not created equal.
Studies show that sleep disorders do affect men and women differently. While men tend to suffer more from sleep apnea, women are more likely to report spending their nights tossing and turning.
Although researchers can't say for sure why women apparently have more trouble sleeping than men, they have noticed certain patterns. Particularly, women seem to have the most trouble falling asleep when hormone levels change - during pregnancy, early motherhood, menopause, and at certain times during the menstrual cycle.
Researchers know that the hormone progesterone causes sleepiness, and they also know that a woman's progesterone level rises during mid-month ovulation, and then drops dramatically at the onset of a menstrual period. This drop also is the time when many women report having sleep problems.
Learn more about the connection between sleep health and women's health, including ways pregnancy and menopause affect sleep.
Studies show that sleep disorders do affect men and women differently. While men tend to suffer more from sleep apnea, women are more likely to report spending their nights tossing and turning.
Although researchers can't say for sure why women apparently have more trouble sleeping than men, they have noticed certain patterns. Particularly, women seem to have the most trouble falling asleep when hormone levels change - during pregnancy, early motherhood, menopause, and at certain times during the menstrual cycle.
Researchers know that the hormone progesterone causes sleepiness, and they also know that a woman's progesterone level rises during mid-month ovulation, and then drops dramatically at the onset of a menstrual period. This drop also is the time when many women report having sleep problems.
Learn more about the connection between sleep health and women's health, including ways pregnancy and menopause affect sleep.
Monday, July 13, 2015
In Defense of Mondays
You can't avoid it. You know it's coming - just like it has a thousand times before and will a thousand more.
But do Mondays get a bum rap?
We all know how it feels: You're sluggish. You're irritable. You can't focus...
Wait, don't we know those symptoms from somewhere else?
What if "the Mondays" aren't a condition, but a symptom themselves?
Here's a hint: When was the last time you were out of bed and out the door by 7 a.m. - on a Sunday?
Who doesn't love staying up, and sleeping in a bit later on weekends? But, according to Meridian Health Director of Sleep Medicine Dr. Carol Ash, maintaining the same bedtime and wake-up time every day - yes, even weekends - helps keep your internal clock balanced and properly wound.
But if you're consistently throwing off your body's internal rhythm when weekends hit, don't be surprised to feel your chains grinding when it's time to shift back into high gear - a.k.a., Monday morning.
So, next time someone at the office complains about "the Mondays," smile and remind them that the world gave us YouTube, the Jackson 5 and Kermit the Frog all on a Monday.
And than invite them over for Sunday coffee - at 6 a.m. sharp.
But do Mondays get a bum rap?
We all know how it feels: You're sluggish. You're irritable. You can't focus...
Wait, don't we know those symptoms from somewhere else?
What if "the Mondays" aren't a condition, but a symptom themselves?
Here's a hint: When was the last time you were out of bed and out the door by 7 a.m. - on a Sunday?
Who doesn't love staying up, and sleeping in a bit later on weekends? But, according to Meridian Health Director of Sleep Medicine Dr. Carol Ash, maintaining the same bedtime and wake-up time every day - yes, even weekends - helps keep your internal clock balanced and properly wound.
But if you're consistently throwing off your body's internal rhythm when weekends hit, don't be surprised to feel your chains grinding when it's time to shift back into high gear - a.k.a., Monday morning.
So, next time someone at the office complains about "the Mondays," smile and remind them that the world gave us YouTube, the Jackson 5 and Kermit the Frog all on a Monday.
And than invite them over for Sunday coffee - at 6 a.m. sharp.
Monday, June 22, 2015
Join Us in Freehold for a "Mall Walk" and Wellness Discussion Featuring Dr. Carol Ash!
Join us Wednesday, July 22 at Freehold Raceway Mall for a
relaxing morning mall walk, followed by a special discussion with Meridian's own authority on sleep health, Carol Ash, D.O.
Dr. Ash will talk about how making small, gradual adjustments to sleep and lifestyle habits can dramatically improve your long-term health.
Dr. Ash will talk about how making small, gradual adjustments to sleep and lifestyle habits can dramatically improve your long-term health.
Register by calling 1-800-560-9990. More information is available here.
For expert sleep advice, here's Dr. Ash on FOX News discussing some of the long-term effects lack of sleep can have on the overall health of adults and teenagers.
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Wednesday, June 10, 2015
Mindfulness May Help Ease Sleep Problems for Seniors
Mindfulness meditation may help older adults get a better night's sleep, a study suggests.
Researchers found that among 49 older adults with sleep problems, those who learned mindfulness practices started sleeping better within six weeks, and on average, the effects of the mindfulness program were comparable to what's been seen in studies of sleep medications.
Read more on the findings here.
Researchers found that among 49 older adults with sleep problems, those who learned mindfulness practices started sleeping better within six weeks, and on average, the effects of the mindfulness program were comparable to what's been seen in studies of sleep medications.
Read more on the findings here.
Monday, June 1, 2015
Sleep and Your Child
A good night's sleep is as important to your child as a hearty breakfast. Without enough shut-eye, children are more likely to struggle with their school studies, do poorly on the playing field, and suffer depression, studies show.
According to the National Sleep Foundation (NSF), children are getting less than the recommended amount of sleep over a 24-hour period.
This can make it tough for your child to solve problems and memorize lessons, which can lower grades and self-esteem. Sleep-starved kids are also more easily frustrated and fidgety. A child's sleep trouble affects the whole family. Parents who are up coaxing a child to bed are robbed of their own valuable sleep.
The best cure is a consistent bedtime schedule. Stick to a bedtime that permits this amount of nightly sleep:
If the current bedtime for your child is too late, move it 15 minutes earlier each night, until you reach the desired bedtime. Tuck resisters back into their own beds, promptly and repeatedly, until they get the message that you expect them to get to sleep on their own.
Visit the Meridian Health Wellness Center for more sound sleeping advice.
According to the National Sleep Foundation (NSF), children are getting less than the recommended amount of sleep over a 24-hour period.
This can make it tough for your child to solve problems and memorize lessons, which can lower grades and self-esteem. Sleep-starved kids are also more easily frustrated and fidgety. A child's sleep trouble affects the whole family. Parents who are up coaxing a child to bed are robbed of their own valuable sleep.
The best cure is a consistent bedtime schedule. Stick to a bedtime that permits this amount of nightly sleep:
- 11 to 13 hours for a 3- to 5-year-old child - Preschoolers often have difficulty falling asleep and staying asleep, the NSF says. Children this age also are more likely to have nightmares and sleep terrors, and to sleepwalk.
- 10 to 11 hours for a school-aged child - Schoolchildren spend time with TV, computers, and the Internet, all of which can erode time for sleep. This age group also may be drinking caffeinated beverages that can affect the ease of falling asleep at night. Watching TV just before bedtime may make it more difficult to fall asleep and may create resistance or anxiety about bedtime. Too little sleep can lead to mood swings, and behavioral and cognitive problems, the NSF says.
If the current bedtime for your child is too late, move it 15 minutes earlier each night, until you reach the desired bedtime. Tuck resisters back into their own beds, promptly and repeatedly, until they get the message that you expect them to get to sleep on their own.
Visit the Meridian Health Wellness Center for more sound sleeping advice.
Thursday, April 30, 2015
Dr. Ash on Steve Harvey Show: Biggest Mistake Made by People Seeking Sound Sleep
What is the NUMBER ONE mistake made by people in their efforts to get a better night's sleep? On a recent visit to The Steve Harvey Show, Meridian Health Director of Sleep Medicine Dr. Carol Ash answers this question - and helps a woman who hasn't had a full night's rest in more than five years!
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Thursday, April 16, 2015
Don't "Ignore the Snore"
Ignoring Snoring?
Check out Dr. Carol Ash on "CBS This Morning" discussing sleep related health issues, and why simply "ignoring the snoring" could have serious consequences.
Monday, April 6, 2015
Don't Lose Sleep Over Congestion, Especially During Pregnancy
Getting adequate sleep during pregnancy is difficult enough; if an
expectant mother can’t breathe through her nose, it will only make a
trying situation worse.
Congestion during pregnancy - often referred to as vasomotor rhinitis or
rhinitis of pregnancy - is caused by
hormonal changes which can cause swelling of mucous membranes and increased mucous.
While rhinitis of pregnancy is not dangerous in and of itself, it can impact sleep, which is especially important to expectant mothers.
Congestion during pregnancy usually starts around the second month and can be exacerbated if the expectant mother has allergies or gets a cold.
When it comes to easing congestion and sleep more comfortably, always try conservative remedies first, which can include:
Learn more with these helpful resources:
Howard Landsman, D.O. Ocean Medical Center |
hormonal changes which can cause swelling of mucous membranes and increased mucous.
While rhinitis of pregnancy is not dangerous in and of itself, it can impact sleep, which is especially important to expectant mothers.
Congestion during pregnancy usually starts around the second month and can be exacerbated if the expectant mother has allergies or gets a cold.
When it comes to easing congestion and sleep more comfortably, always try conservative remedies first, which can include:
- Nasal saline
- Steam
- Humidifiers
- Elevating the head of your bed
Learn more with these helpful resources:
Wednesday, March 25, 2015
Feeling Great Each Day Starts (and Ends) with a Healthy Night’s Sleep
"It’s no secret though; rest and recovery are essential if you want to perform at YOUR best - and that starts and ends with getting enough sleep."
Read the latest blog post by soccer superstar, Momtourage blogger and K. Hovnanian Children's Hospital spokesperson, Christie Rampone!
Friday, March 6, 2015
Adjusting Your Internal Clock for Daylight Savings Time
As you prepare to "spring ahead" for daylight savings, it's important to adjust your internal clock accordingly.
Watch Dr. Carol Ash on the TODAY show discussing the impact of springing forward on everyday health:
Watch Dr. Carol Ash on the TODAY show discussing the impact of springing forward on everyday health:
Tuesday, March 3, 2015
When it comes to sleep, is there such thing as too much of a good thing?
When it comes to sleep, is it possible to have too much of a good thing?
According to recent research, individuals who sleep an average of more than 10 hours per night are more prone to heart-related conditions such as diabetes, stroke and coronary heart disease.
What's the connection? According to studies, while these individuals may be sleeping longer, they're not necessarily sleeping better.
Learn more here.
According to recent research, individuals who sleep an average of more than 10 hours per night are more prone to heart-related conditions such as diabetes, stroke and coronary heart disease.
What's the connection? According to studies, while these individuals may be sleeping longer, they're not necessarily sleeping better.
Learn more 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.
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!
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Monday, February 9, 2015
How much sleep do you really need?
Earlier this month, the National Sleep Foundation released an age-based breakdown of recommended hourly sleep each day, as reported in the Washington Post. The recommendations for ages ranging from
newborns to older adults were published in the foundation's journal Sleep Health.
So how much sleep do you need? Find out here.
So how much sleep do you need? Find out here.
Monday, January 26, 2015
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