Waking in the middle of the night
The Integrative Specialist
When you gradually fall asleep (rather than crashing into bed), noises, light and other disturbances won’t wake you as easily. Dim the lights an hour before bed and use a HEPA filter to improve air quality. blue-blocking light bulbs encourage production of the sleep hormone melatonin and may help. if you wake, give yourself a chance to fall back asleep before getting stressed. Don’t look at the clock.
The Sleep Doctor
Figure out the cause: Are you stressed, sick, depressed, on meds? Try compressing your sleep: If you usually sleep from 11 to 7, stay up until midnight and wake up earlier for a few days to squeeze out awakenings. Gradually increase. If you still have trouble, see a doctor. Taken under her guidance, sleeping pills can help.
The Sleep Apnea Pro
Many people with obstructive sleep apnea (OSA) don’t realize they’re waking up. With OSA, there’s less oxygen going to the brain, and it can lead to heart attacks and strokes. Losing weight helps, and treating sinus problems or allergies may prevent OSA. There are many effective medical techniques, so see a specialist if needed.
The Nutritionist
If you’ve ruled out OSA, caffeine could be the culprit. Cut back for a month to see if the problem goes away. GERD may also make you wake up coughing or with heartburn; avoid eating a few hours before bed and raise the head of the bed. Ask your doc about taking a magnesium supplement to help you relax. Alcohol interferes with deep sleep. If you drink, do it with dinner, not right before bed.
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Comments
A new website, snoringisntsexy.com, describes dentistry’s role in the recognition and management of snoring and obstructive sleep apnea. The site is developing a directory of dentists who can help with oral appliance therapy as a first course of treatment in mild to moderate sleep apnea and as an alternative to CPAP when people cannot tolerate the device.
Der. Barsh
I found your site on technorati and read a few of your other posts. Keep up the good work. I just added your RSS feed to my Google News Reader. Looking forward to reading more from you down the road!
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