With around-the-clock activities, our 24/7 society can keep us from allocating enough time for sleep or puts us on irregular schedules. Feeling sleepy is a common experience that we have all felt at one time or another. Currently though, there are 20 million American shift workers who their livelyhoods depend on their sleep to be shifted. The body never adjusts to shift work. Working nontraditional schedules is a risk for on-the-job accidents and car crashes. It is often difficult to get qulaity sleep during the day and support form others is important. To help themselves adapt, shift workers can follow this sleep tips to creat a good sleep enviroment at home during non-working hours:

Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine (cigarettes, tobacco products) close to bedtime

Avoid alcohol as it can lead to disruptive sleep

Exercise regularly, but complete your workout at least 3 hours before bedtime

Establish a regular relaxing, not alerting, bedtime routine (taking a bath or relaxing in a hot tub, reading, journaling)

Createa sleep-conducive enviroment that as dark, quiet and perferably cool and comfortable

Our change in society is affecting people in the way they are sleeping – sleep is very important and many people are just not getting enough quality time to recoup. In the past, darkness would naturally bring about a feeling that it was time to start ending the day, but in the 24/7 world we live in, people are taking every last minute to get more work done and staying up late to do more instead of getting rest.

A ruffled mind makes a restless pillow. ~Charlotte Brontë

Yes ladies we ALL have sleep issues at one time or another, typically this is due to our hormone changes during the span of our lifetime. Wow, what a span we have! What symptoms, sign or diseases should prompt a woman tor her doctor to consider that she might need to have a sleep evaluation? Women may experience daytime fatigue, lack of energy or excessive sleepiness despite getting an adequate amount of sleep (usually 7-8 hours) at night. They may notice headaches when they first awaken. Their bed partner may report that they have heavy snoring, or that they have breathing pauses during their sleep and make choking sounds sometimes with these. Women themselves may notice that they have frequent unexplained awakenings at night, awaken frequently to urinate, or sometimes awaken from sleep at night feeling as if they are gasping or choking. These things should be addressed with a healthcare professional.

We also know that women’s risk for sleep apnea increases as they transition through menopause, so that post menopausal women are up to three times more likely to have OSA (obstructive sleep apnea) compared to premenopausal women. Also women who are overweight or obese are at greater risk for having sleep apnea. Women (or men) who have blood pressure that is difficult to control despite taking medication and have some of these symptoms may also wish to be evaluated for sleep apnea, as diagnosis and treatment of OSA can help with blood pressure for control.

Common complaints by women are difficulty maintaining sleep, un-refreshing sleep, chronic fatigue, lack of energy, snoring, frequent nighttime urination, awakening gasping, daytime sleepiness, awakening with a headache, or edema (swelling) of the feet. The “classic” symptoms are snoring, witnessed apneas (pauses in breathing), and daytime sleepiness, but women may not experience these things. Weight gain, depression, waking up gasping for breath, hypertension, and dry mouth in the morning may be tip-offs for women that may need a sleep evaluation. Finally, women who are obese, pregnant women, and post-menopausal women all have a greater risk of OSA (obstructive sleep apnea). Women with the endocrine disorder, polycystic ovary syndrome, are also more likely to have sleep apnea even after controlling weight and should seek a healthcare professional.

A good laugh and a long sleep are the best cures in the doctor’s book. ~Irish Proverb

WASHINGTON, DC, May 24, 2010, Less than half of Americans say they get a good night’s sleep every night. Combine excessive sleepiness with an automobile, a long drive, and the one of the heaviest travel weekends of the year, and our risk for a fall-asleep crash increases significantly. In fact, 28% of American drivers have admitted to falling asleep at the wheel, according to a recent National Sleep Foundation poll, and more than half (54%) said they have driven while drowsy.

“People think they can judge the precise time they are too tired and don’t realize that ‘drowsy driving’ is a serious danger,” says David Cloud, CEO of the National Sleep Foundation. “They don’t know that it’s possible to fall into a 3-4 second microsleep without realizing it. Traveling at 65 MPH, that’s enough time to travel the length of a football field basically unconscious.”

Even if you manage to stay awake, sleepiness causes slower reaction times, vision impairment, lapses in judgment and delays in processing information, which are all critical elements for safe driving practices. “Getting enough sleep can literally save your life,” adds Cloud.

Prevent a fall-asleep crash by getting enough sleep the night before and by knowing the warning signs of sleepiness and using appropriate countermeasures.

Warning Signs: Feeling Sleepy? Stop Driving!

If you start to do the following, it’s time to get off the road. Find a safe place to pull over:

* Have problems focusing, blink frequently and/or have heavy eyelids;

* Drift from your lane, swerve, tailgate and/or hit rumble strips;

* Have trouble remembering the last few miles driven;

* Miss exits or traffic signs;

* Have trouble keeping your head up;

* Yawn repeatedly;

* Or finding yourself rolling down the windows or turning up the radio.

National Sleep Foundation’s Countermeasures to Prevent Fall-Asleep Crashes

* Get a good night’s sleep before you hit the road. You’ll want to be alert for the drive, so be sure to get adequate sleep (seven to nine hours) the night before you go.
* Don’t be too rushed to arrive at your destination. Many drivers try to maximize the holiday weekend by driving at night or without stopping for breaks. It’s better to allow the time to drive alert and arrive alive.
* Use the buddy system. Just as you should not swim alone, avoid driving alone for long distances. A buddy who remains awake for the journey can take a turn behind the wheel and help identify the warning signs of fatigue.
Take a break every 100 miles or 2 hours. Do something to refresh yourself like getting a snack, switching drivers, or going for a run.
* Take a nap—find a safe place to take a 15 to 20-minute nap, if you think you might fall asleep. Be cautious about excessive drowsiness after waking up.
* Avoid alcohol and medications that cause drowsiness as a side-effect.
* Avoid driving at times when you would normally be asleep.
* Consume caffeine. The equivalent of two cups of coffee can increase alertness for several hours.

For more information about drowsy driving, visit the National Sleep Foundation’s special drowsy driving and sleep website at www.DrowsyDriving.org

Hello sleepy head! Did you realize this morning that one-third of our lives are spent sleeping? Far from being “unproductive”, sleep plays a direct role in how full, energetic and successful the other two-thrids of our lives can be. Getting the most out of your sleep, both for the quantity and quality are important for each of us. If your sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones that regulate growth and appetite. So what do you think this does for all of that sweat you just suffered through with that workout and eating right you struggled to do today? How does sleep contribute to all of these things you are now asking? Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapied eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes. Now you may ask, so what’s happening during these 2 patterns?

NREM (75% of the night)-As we begin to fall asleep, we enter NREM sleep. This is composed of stages 1-4.

Stage 1-this is a light sleep; it’s between being awake and falling asleep.

Stage 2-is the onset of sleep, when you become disengaged for your surroundings. Your breathing and heart rate become regular and your body temperature drops, so sleeping in a cool room is helpful.

Stage 3 and 4-these are the deepest and most restorative stages of sleep. During these stages your blood pressure drops and breathing becomes slower. Youn muscles are relaxed and their blood supply increases. Tissue growth and repair occurs and energy is restored. Growth hormones are released during these stages.

REM (25% of the night)-REM sleep first occurs about 90 minutes after falling asleep and occurs every 90 minutes, getting longer later in the night. During this stage of sleep, your body becomes immobile and relaxed as the muscles are “turned off”. Your eyes dart back and forth behind closed lids. Your brain is active and dreams occur. This is the stage that provides energy to the brain and body that supports daytime performance.

**It’s IMPORTANT to get the amount of sleep you need in order to wake up prepared to concentrate, make decisions, and engage fully in school, work and social activities**

Your Sleep is Our Passion!

http://abcnews.go.com/Health/video/sleep-apnea-solutions-10511936

New Study Reveals 30 Percent of People Suffer from Sleepiness

And Ethnic Groups Display Significant Sleep Differences

Roanoke-Area Sleep Expert Raquel Rothe Provides Sleep Tips Essential to Health

SALEM, VA (March 8, 2010) – Sleep habits and attitudes among people in the Roanoke Valley and across the country vary significantly based on their ethnic background, according to the new 2010 Sleep in America Poll, an annual research initiative by the National Sleep Foundation (NFS). This research initiative is the first that examines sleep similarities and differences between Asians, African Americans, Hispanics and Whites. The study’s release coincides with National Sleep Awareness Week, which began yesterday and runs through March 13, 2010.

According to area sleep expert Raquel Rothe, CRT-NPS, owner of Sleep EZ Diagnostic Center, LLC (http://www.sleepezcenter.com) in Salem, Virginia, the study amplifies the need for stepped up communication on the importance of sleep to every individual’s overall health. Most adults require 7 to 8 hours a night on average.

“The fact there are differences in sleep habits among ethnic groups is a helpful wake-up call to the healthcare community throughout the Roanoke Valley and our nation. More education is needed to make patients aware of the negative consequences that poor sleep habits have on physical and mental health,” Rothe said.

For the NSF poll, a total of 1,007 telephone interviews were completed among a sample of Americans between the ages of 25 and 60. Respondents had to be and identify themselves as White, Black, Asian or Hispanic. Each ethnic group represented 25 percent of the survey group.

Research Highlights

More than three in 10 respondents surveyed across all ethnic backgrounds indicated their quality of life has been affected in some way by sleepiness.

African Americans have the highest rate of diagnosed sleep apnea (14%) compared to Asians, Hispanics and Whites. African Americans also reported getting the least amount of sleep on workdays (6 hours and 14 minutes) among the four groups. During the hour prior to sleep, they are more involved in watching TV, praying, performing job-related work, worrying about financial or job-related issues, and other activities.

“People should engage in calm, relaxing activities before bedtime to wind down and prepare for a healthy night’s sleep. For those who experience difficulty falling asleep, staying asleep or getting enough sleep, consider changing before-bedtime routines that may inhibit the ability to get adequate, quality sleep,” Rothe advises.

Findings show Hispanics are the most likely to say they are kept awake by financial, employment, personal relationship and/or health-related concerns. Overall, at least one-third of Hispanics and African Americans report that any of these concerns disturb their sleep at least a few nights a week, compared to about one-fourth of Whites and Asians.

“For those who find themselves repeatedly staying awake at night with anxiety over work, health, financial or personal problems, focus on positive thoughts, comfortable surroundings and soothing activities before bedtime, Rothe suggests. “If sleep issues persist, seek the counsel of a healthcare provider or sleep professional right away because your health may be at risk.”

Whites report the highest rate of diagnosis for insomnia (10%) among the four groups. They are most likely to report using over-the-counter sleep aids at least a few nights a week. Whites are also the most likely to report sleeping with a pet, which can cause sleep interruption.

Asians report getting the best sleep, have the least amount of sleep problems, and rely on sleep aids less frequently than the other groups. The poll shows they are the least likely to watch TV an hour before sleep and have the lowest rates of losing sleep because of worry.

Respondents were also asked if their healthcare professional ever asked during an office visit about their sleep habits. Less than half of Whites (48%), African Americans (42%) and Hispanics (40%) said yes; yet, only 28% of Asians were asked by their doctor about their sleep.

“Physicians and patients should always discuss sleep habits during check ups because quality of sleep is an indicator of overall health and can exacerbate or lead to medical conditions.” Rothe emphasizes.

For a complete review of the 2010 Sleep in America Poll findings, visit www.sleepfoundation.org.

Healthy Sleep Advice
 Go to sleep and wake at the same time every day, and avoid spending more time in bed than needed.
 Use bright light to help manage your “body clock.” Avoid bright light in the evening and expose yourself to sunlight in the morning.
 Use your bedroom only for sleep to strengthen the association between your bed and sleep. It may help to remove work materials, computers and televisions from your bedroom.
 Select a relaxing bedtime ritual, like a warm bath or listening to calming music.
 Create an environment that is conducive to sleep that is quiet, dark and cool with a comfortable mattress and pillows.
 Reduce or eliminate your intake of caffeine, nicotine and alcohol.
 Save your worries for the daytime. If concerns come to mind, write them in a “worry book” so you can address those issues the next day.
 If you can’t sleep, go into another room and do something relaxing until you feel tired.
 Exercise regularly, but avoid vigorous workouts close to bedtime.

About Sleep EZ Diagnostic Center

Sleep EZ Diagnostic Center is a stand-alone sleep diagnostic facility where patients can relax in a home-like setting. This environment contributes to a better quality sleep study and more accurate sleep disorder diagnosis compared to studies conducted in hospital-like settings. The center’s testing services enable proper diagnosis and treatment for sleep apnea, upper airway resistance syndrome, insomnia, parasomnias, narcolepsy, restless leg syndrome, periodic leg movement syndrome, shift work adjustment, and more than 80 other sleep-related problems.

Sleep EZ is owned by Raquel Rothe, CRT-NPS, and located at 1957 West Main Street, Salem, Virginia 24153. For more information call 540-375-7735, visit www.sleepezcenter.com, or send an email to info@sleepezcenter.com. Become our fan on FACEBOOK: www.facebook.com/sleepEZcenter

Hello Everyone who slept well from using the “Ten Tips for a Good Night’s Sleep”. Now let’s talk about how much sleep really does someone need. I get asked this question all the time by people who know what I do for a living and it is a trick question for me because I am a short sleeper by title and have been all my life my parents confess. The key as I told you on the first newsletter was ‘knowing what your body needs by listening to it’-pay attention to how you feel, if you are productive at work/home but most importantly are you refreshed when you wake up as you prepare for your busy day. Our goal is to plan our day so that we allow enough time to sleep as it is essential to our overall well-being and quality of life. The average adult usually needs on the average 7-9 hours of sleep, while most adolescents require 8.5-10 hours, 5-12 year olds require 9-11 hours, 3-5 year olds require 11-13 hours, 18 months-3 years old require 12-14 hours, 12-18 month olds require 13-15 hours, 2-12 months require 14-15 hours and infants 0-2 months require 10.5-18.5 hours (all total time includes naps). Planning includes allowing enough time to awaken naturally-preferably without an alarm clock so that you get as much sleep as your body requires. Studies show that a lack of sleep leads to problems concentrating, completing a task, getting along with others, irritable due to lack of sleep, making decisions and unsafe actions. Recent research proves that sleep deprivation impacts on aging and diabetes. Insufficient sleep may also make it difficult to exercise and can reduce the benefit of of hormones released during sleep. Another compelling statistic is the serious consequences of sleep deprivation that lead to approximately 100,000 sleep-related vehicle crashes every year and result in 1,500 deaths.
So let’s all put our night caps on and get some shut eye!

Well all of you sleepy heads that are starting the new year off right with good sleep hygiene to have a healthy, happy, well-rested body let’s start off with “Ten Tips for a Good Night’s Sleep”. Remember we all have too much to do, so take time out to recharge yourself by getting a good night’s sleep. The quality and quantity of your sleep can make all the difference in how productive you will be the next day. Here are ten tips to help you get the sleep you need and deserve!
1. Give yourself “permission” to go to bed-As hard as it may be to put away your “to do” list, make sleep a “priority”. You’ll thank yourself in the morning.
2. Unwind early in the evening-Try to deal with worries and distractions several hours before bedtime.
3. Develop a sleep ritual-Doing the same thins each night just before bed signals your body to settle down for the night.
4. Keep regular hours-Keep your biological clock in check by going to bed around the same time each night and waking up close to the same time each morning-even on weekends.
5. Create a restful place to sleep-Sleep in a cool, dark room that is free from noises that disturb your sleep. 6. Do not watch television or play with your electronics in bed. Only 1 or 2 things should take place in your bedroom; the first being sleep and if you are married the second would be sex.
7. Sleep on a comfortable, supportive mattress and foundation-It’s difficult to sleep on a bed that’s too small, too soft, too hard, or too old.
8. Exercise regularly-Regular exercise can help relieve daily tension and stress, but don’t exercise within 4 hours of bedtime or you may have trouble falling asleep.
9. Cut down on stimulants-Consuming stimulants, such as caffeine, in the afternoon or evening can make it more difficult to fall asleep.
10. Don’t Smoke-Smokers take longer to fall asleep and wake up more often during the night.
Reduce alcohol intake-Drinking alcohol shortly before bedtime interrupts and fragments sleep.

Raquel Rothe-”Laughter fills you with a breath of fresh air”

So for all you health conscious individuals out there, I wanted to remind you of the importance of your sleep habits. Your body needs sleep as it is a basic necessity of life. In fact, as important to our health and well-being as food, water, and air. When we sleep well, we wake up feeling refreshed, alert and ready to face the challenges of our day. When we don’t sleep well, our lives suffer in every area. Our relationships, jobs, productivity, health and safety (and for those around us) are all put at risk. The importance of sleep is taking a serious toll due to sleep loss or sleep disorders. In the past century we have reduced our average sleep time. Even though our society has changed, our brains and bodies have not. Sleep deprivation is affecting us all and we as a society as paying the price. Your body knows what it needs if you just listen to it, it’s a new year so let’s get started off right-SWEET DREAMS to all!

What are the signs and symptoms of obstructive sleep apnea? If you or someone you love snores regularly and has one or more of the following symptoms, it may be obstructive sleep apnea:

Snoring, interrupted by pauses in breathing Gasping or choking during sleep Restless sleep Excessive sleepiness or fatigue during the day Crowded airway (large tonsils)		Large neck size (greater than 17" in men; greater than 16" in women) Morning headache Sexual dysfunction Frequent urination at night Difficulty concentrating		Irritability Memory loss High blood pressure Depression Obesity
Note: There are over 80 sleep-related disorders. See a larger list of disorders.