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Celebrities With Sleep Apnea: Rick Perry And 7 Others With The Condition


Celebrities With Sleep Apnea: Rick Perry And 7 Others With The Condition.

You (don’t) snooze, you lose. The 53-second “oops” heard ’round the world — when Rick Perry hesitated and then admitted that he couldn’t remember the third government agency he’d eliminate as president — may have been caused by severe sleep deprivation from insomnia and sleep apnea, according to a new book, Reuters reports.

English: The Cycle of Obstructive Sleep Apnea ...

English: The Cycle of Obstructive Sleep Apnea – OSA (Photo credit: Wikipedia)

 

Sleep apnea is a chronic condition that can cause shallow breathing, or even a stop in breathing, during sleep, according to the NIH. Left untreated, the condition can lead to a host of serious medical problems, including high blood pressure, heart attack, stroke and diabetes.

According to the report, Perry’s sleep apnea had gone undiagnosed for years, but a machine ultimately helped him to, quite literally, breathe easier in his sleep.

Perry certainly isn’t alone — he joins more than 18 million Americans who struggle with sleep apnea, including some other famous faces.

Read more at
Celebrities With Sleep Apnea: Rick Perry And 7 Others With The Condition

5 Things You Shouldn’t Do When Sleepy


1. Make financial decisions. Insufficient sleep affects our judgement, our information management ability, and our risk taking adversely. Please pay up your sleep debt first before making those costly financial decisions.

2. Make career decisions. Insufficient sleep also impairs our creativity, our big picture skills, and our self-assessment ability. Take a lazy vacation with your spouse, catch up on your sleep, relax on the beach, read a spiritual book, and only then make that major decision.

3. Initiate negotiations with a formidable adversary. Sleep debt unfortunately impairs our communication, perception, humor appreciation, and our information management. It makes us a poor negotiator, hence resist that urge to walk into the corner office asking for a favor.

4. Fire back. When we receive an emotional e-mail while sleep deprived, we have an irresistible urge to fire back. Hold your horses. Take a deep breath. Smile. Type a reply, but save it in the draft folder. Sleep on it, edit it , and send it the next morning.

5. Drive. Every hour on US roads, 2 people die because of drowsy driving. If you must drive, take a PREM nap, have a cup of strong coffee, and then drive carefully.

Adopted from my book, Sleep Well, Lead Well.

Drowsy Driving Kills! 9 Tips for Drivers This Weekend!


Our public education campaign aimed at eliminating drowsy driving

 

Do you know that every hour four people die on our roads in the USA? Have you ever fallen asleep driving? Do you find it difficult to stay awake driving during mid-afternoon? Here are a few tips that can save your life this weekend.

Please remember that turning on the radio, stretching your neck, putting a fan on high, putting your face out of window, slapping your face, or pushing a sharp pin in your thigh does not work.

  1. Certainly before a long trip, plan and get a good night’s sleep.
  2. Avoid driving from midnight to six o’clock in the morning.
  3. Be extra careful while driving around mid-afternoon.
  4. Do not drive after an overnight flight.
  5. Take a break at least every two hours.
  6. Take a power nap in anticipation of sleepiness.
  7. Remember that a cup of coffee can be lifesaving.
  8. Talk to your doctor if you have sleep apnea, insomnia, restless legs, shift work sleep disorder, or narcolepsy symptoms.
  9. If your thoughts become dreamy, your eyelids feel heavy, or traffic signs do not mean much pull over. You are about to die!
 

About thirty-eight thousand people die on our roads each year in the USA. That is 4 preventable deaths every hour, mostly of people in their prime. By the time you finish reading this blog, one person would have died based on the National Highway Safety Administration data. Why does this happen? To explain this, I will share a story. On the very first day of my internship in this country, I did an initial evaluation of a female executive, who the paramedics had brought to the ER of Englewood Hospital Medical Center in Englewood, New Jersey. She was a restrained driver of a Volvo that ran off the road and into a tree on that cloudy afternoon on a drive back to her home in Englewood Cliffs from Newark Airport after a long transcontinental flight. Even though her car was totaled, she fortunately suffered only minor chest contusion. What struck me though was her answer when I asked her what had happened. “I just don’t know.”And that is the commonest answer I have heard during my twenty years of pulmonary practice while evaluating and treating survivors of motor vehicular accidents. I was baffled with that answer until I started my sleep medicine fellowship and learned about micro-sleeps and lack of situational awareness resulting from sleep deprivation.

Micro-sleeps are fatal. Micro sleeps, three to fourteen seconds of sleep activity seen on electroencephalographic recordings (brain waves) of awake individuals, cause uncontrollable sleep attacks without any warning in people with both acute and chronic sleep deprivation.

Loss of situational awareness kills, too. The other dangerous phenomenon seen in sleep-deprived leaders is the loss of situational awareness. With this deficit, the person loses awareness of the surrounding. Is the road ahead curving? Is there a reduced speed limit ahead? Is the car in the front braking? Are the driving conditions dangerous?

Beware of impaired decision-making too. When sleep deprived, your decision-making is impaired such that you may take a left turn when you would have waited. Or you may pass a truck on a curvy road, which you would not have done when rested. You may choose to text back while driving, which you would not have done if you were not sleep deprived.

Under our public awareness campaign, Stay Awake, Drive Safe, We do bulk emailing of above tips to colleges, high schools, hospitals, and companies a week before Thanksgiving, Forth of July, Christmas, and other major travel holidays. Please drop me an email at md4sleep@gmail.com to join that mailing list. Please write Stay Awake, Drive Safe in the subject line.

Do you have a story you can share? Have you dozed of while driving? What has your experience been? Which countermeasure works the best for you? How are you educating your kids and your coworkers about this? Take a moment to share so that we can learn from your experience and save a life.

11 Tips for Deeper Sleep


Sleep does not differentiate us from animals, sleep hygiene does!

Overworked humans are not only getting insufficient sleep but also poor quality sleep secondary to their poor sleep hygiene.  And what exactly is sleep hygiene? Sleep hygiene is your personal set of habits that together determine the quality of your sleep. Sleep hygiene helps you stay healthy by keeping your brain (most importantly, the executive center) and your body rested and strong. In order to get the most return on your investment in sleep, you will have to follow sleep hygiene fanatically.

The following tips will help you improve your return on investment in sleep:

  1. Create a sanctuary for sleep. Make sure your bedroom is dark, cool, and quiet.
  2. Reserve your bedroom for sleep and sex only.
    Keep work related items out of bedroom. Do not take Excel spreadsheets and PowerPoint presentations to bed. Keep Smartphone and laptop out of your bedroom.
  3. Use the might of Mother Nature to your advantage. Going against Mother Nature by ignoring circadian rhythm will result in reduced duration of your deep sleep (stage three and REM sleep). Always maintain a consistent time to rise, even when circumstances prevent you from going to bed at your normal time. And, yes, that includes weekends. There is no point in going to bed two hours late on weekends and waking up two hours late the next day. There is no net gain. In fact, there is a net loss because it disrupts your intrinsic rhythm, the sole cause of reduced productivity on Monday mornings.
    Alcohol robs you of your deep sleep.
  4. Recognize that alcohol induces sleep, but is a poor quality sleep marked by frequent arousals, leading to lighter sleep at the expense of REM sleep.  Alcohol induces sleep but robs you of your deep sleep. Because of this, general recommendation in sleep medicine practice is to avoid consuming alcohol six hours before bedtime.
  5. Make every effort to quit smoking completely because it affects your sleep, too. Nicotine is a stimulant that would rob you of your deep sleep. But if you cannot quit, certainly avoid smoking within three hours of your bedtime.
  6. Avoid eating a heavy meal before bedtime because the process of digestion will interfere with falling asleep and may reduce the amount of deep sleep.
  7. Sweat for sound sleep.  Regularly exercising even for twenty minutes a day has been shown to improve your sleep architecture. Not only does it make you fall asleep quicker, it also increases the duration of deep sleep and thus makes your sleep immensely more restorative.
    Caffeine has a 24 hour duration of action. It robs you of your deep sleep.
  8. Stay away from caffeine, certainly after one o’clock. Caffeine has the duration of action of twenty-four hours, so a cup of coffee in the morning will still be lingering in your bloodstream when you are trying to go to sleep at ten o’clock. Some of my colleagues argue, “I can drink a cup of coffee and go right to bed and fall asleep.” The fact remains, though, that it is still going to rob you of your REM sleep, making your sleep non-restorative. Please taper caffeine off slowly over three to four weeks to avoid withdrawal symptoms. Switch to decaf coffee if you must drink it.
  9. Follow the 2-20 rule of napping. Do not nap after two o’clock, and do not nap for longer than twenty minutes. A ten to fifteen-minute power nap in the early afternoon can energize your day and give you two days in one. But even a brief ten-minute nap in the evening will deconsolidate your sleep at night.
  10. Develop a relaxing bedtime routine. Listen to the music. Read a nice book. Take a warm shower because the cooling off promotes sleep. Cookies and a glass of milk can help, too, because milk contains tryptophan, a naturally occurring sleep-promoting agent.
    Prayers lead to positive emotions, which get amplified during REM sleep.
  11. REM sleep is a powerful amplifier of emotions, especially negative ones like fear, anxiety, hatred, and anger. To use this amplifier to our advantage, we need to focus on positive emotions all day and then, at bedtime, purge our mind of whatever negative emotions it has collected all day. This is where even a short prayer comes in the picture. Matthew 18:23–26 says, “Have faith in God. I assure you: If anyone says to this mountain, ‘Be lifted up and thrown into the sea,’ and does not doubt in his heart, but believes that what he says will happen, it will be done for him.” Faith drives away fear. Also, do not carry a grudge to bed with you. Bedtime is not the time to review your anger against others who have hurt you in some way. Luke 6:27–29 says it best, “But I say to you who listen: Love your enemies, do good to those who hate you, bless those who curse you, pray for those who mistreat you. If anyone hits you on the cheek, offer the other also.” Forgiveness always brings peace, and there is no better sleep aid than a soul that is at peace. Forgive yourself; forgive others.

Ignore Sleep, Ignore Life.

Sleep Well, Lead Well.

Love Coffee? 8 Tips from Your Sleep Doc!


Caffeine has a 24 hour duration of action. It robs you of your deep sleep.

I was seeing a middle-aged patient, husband of my kids’ elementary school teacher,  in the clinic for snoring,  daytime fatigue, and tiredness. He already had a sleep study done which was negative for sleep apnea but did show increased arousal index ( number of times brain waves show wakefulness activity lasting for 5-10 secs.) Increased arousal index can be seen with arthritis, sedentary life,  fibromyalgia, alcohol usage, and leg movements of sleep. I went over sleep hygiene instructions, reassured him that he did not have sleep apnea, and as I was leaving the exam room asked him what he did for fun. “I grind coffee beans,” he replied with a wide smile on his face! His fatigue and tiredness disappeared soon after he eliminated bedtime coffee and switched to decaf coffee in the morning!

Here are a few more tips from your sleep doc:

1. Avoid caffeine after 1 PM.

2. Smell, sip, and  enjoy decaf coffee same way you enjoy a glass of good wine.

3. If you are a morning person, you do not need coffee in the morning. Go with a glass of orange juice.

4. If you are not a morning person, enjoy a nice cup of coffee in the morning to kick start your day. My personal favorite though is “bed to bike” routine. Jump on the stationary bike as soon as the alarm goes off. Do not let your mind talk you out of it. You can read on the bike, watch news, or check emails (you can get a very nice laptop stand which can work with bike or even with your treadmill. I bought one from http://www.airdesks.com and I love it.)

5. The surest indication for a strong cup of coffee is drowsy driving. Coffee here can be life saving. Go ahead. Enjoy it. You have my full support. Power nap can also provide similar benefit without robbing you of your deep sleep (REM sleep and stage 3 NREM sleep.)

6. Never drink just to drink. You will not take medication just to take medication. Caffeine is no different. It has to be taken for a reason; to maximize alertness while driving or attending an important meeting.

7. After dinner coffee is suicidal for sleep. I feel like getting up and yelling a loud NO when the waiter offers coffee after the dinner.  Please help me stop that life-robbing tradition.

8. Avoid caffeine before and during menstruation as it worsens both the PMS and also the insomnia associated with menstruation.
What is your routine? How do you feel about decaf coffee? Does after-dinner coffee disrupt your sleep?
 
This is post is dedicated to my daughter Priyata (a Starbucks’ enthusiast) and my medical assistant Barb Reinhardt and other caffeine lovers around the world in the hope that they will consume caffeine judiciously and selectively.
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