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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Spring Forward! Helping Your Kids Adjust to Daylight Saving Time.

We set our clocks forward one hour on March 11th 2018 at 2A.M. for Daylight Saving Time. This change will give us another hour of sunlight in the evening.  Most of us welcome that extra hour of sunlight, and the feeling that spring is finally here!  The downside to the change is how it can interfere with our children’s sleep schedules. After moving the clock ahead one hour, young children who had a bedtime at around 7 or 8 PM when it is dark, may now be going to bed while it is still light.  Adults can easily adjust to the new time, but it may be more difficult for children.  For children, especially if they are not getting enough sleep already, making the adjustment to Daylight Saving Time is important.

Here are things you can do to get your kids ready for the change.

Gradually get your child ready for the time change.

Before Daylight Saving Time begins, you can put your child to bed 15 minutes earlier for a few days. By the time the clock moves forward your child will already be used to the new earlier time.

If you didn’t gradually change bedtimes you can wake your child up an hour earlier on the day before Daylight Saving Time begins. Your child will be sleepier that night and you can put them to bed an hour earlier. That way there is no lost hour of sleep and you wake your child up at their usual time, according to their internal clock.

As always, your child should develop good daily habits to sleep well and maintain healthy growth and development, both physically and mentally.

Try these tips for good sleep habits every night.

  • Keep a routine bedtime and wake time: Try to put your kids to bed and get them up at the same time each day. This helps maintain their circadian rhythm or body clock.
  • Have a bedtime ritual: Try a bath, pajamas, brushing teeth and a few pages from a book or telling a story. Your child will come to expect the routine and breeze through bedtime every night.
  • Make the room comfortable: Keep the room cool, quiet and dark. If your child needs a night light choose an amber-colored light. Blue lights tend to signal the brain to wake
  • Limit electronic use. Limit computer, cell phone, and TV use at least one hour before bed. The light emitted from these screens can stimulate the brain and interfere with falling asleep and staying asleep.

Set an example:   Set a good example as a parent and follow good sleep habits yourself. Make sleep a priority, you may find that you get better sleep and feel healthier too! 

Mary Duesterhaus, RPSGT,REEGT,CRT Clinical Coordinator Neurodiagnostics-Hannibal Regional Hospital- Sleep Services


Daylight Saving Time and Sleep

girl sleeping by book help sleep betterDaylight Saving Time starts Sunday March 12th, 2017 at 2am. By losing one hour of sleep, this time change tends to be difficult to adjust to. When we move the clocks forward one hour, our own internal clock, or circadian rhythm, becomes out of sync with the new day and night schedule where light is the cue for our bodies to wake and dark signals us to sleep.

You can make the transition to Daylight Saving Time easier by going to bed earlier the night before. As a general rule, sleep experts say it takes about one day to adjust to each hour of change. As always, make sleep a priority and follow these basic good sleep hygiene tips.

  • Keep a routine sleep/wake schedule. Try to go to bed and get up at the same time each day. This helps maintain your circadian rhythm or internal clock.
  • Exercise. A regular moderate exercise routine has proven to be beneficial to the quality of sleep and will help you feel more alert during waking hours.
  • Create a daily ritual an hour before bedtime to allow your body to get drowsy. Dim the lights, take a warm shower or bath, listen to relaxing music or read.
  • Keep the bedroom dark and cool. Our body temperature drops when we are getting drowsy. Light from TVs, electronic devices, and hot temperatures disrupts sleep. 
  • Limit drinking beverages and eating large meals in the evening too close to bedtime. Your body will have to metabolize the food and drinks and this also disrupts sleep.

    Mary Duesterhaus, RPSGT, REEGT,CRT
    Clinical Coordinator of Neurodiagnostics
    Hannibal Regional Hospital - Sleep Services

Sleep may be the New Health and Beauty Secret!
sleep hygieneAccording to healthypeople.gov, 25 percent of U.S. adults are reporting insufficient sleep or rest (defined as someone who sleeps less than 6 hours a night) at least 15 out of every 30 days. Getting enough sleep helps prevent chronic diseases and promotes overall health. Sleep is associated with a number of endocrine, metabolic, and neurological functions that are critical to the maintenance of individual health. Adequate sleep is necessary to fight off infection and support the metabolism of sugar to prevent diabetes. If left untreated, sleep disorders and chronic insufficient sleep are associated with an increased risk of, heart disease, high blood pressure, obesity and diabetes.

Did you know that quality sleep can also has positive impacts on outer beauty? According to leading dermatologists, “beauty” sleep is not just an old wives’ tale.

Medical research has shown that lack of sleep leads to increased levels of stress hormones in the body. Chronic high levels of stress hormones in the body cause increased inflammation within the skin that subsequently leads to an acceleration of aging (wrinkles!) and worsening of acne. People with poor sleep habits can have trouble with skin sensitivity and irritation due to a reduction in the skin’s ability to protect itself from chemicals and pollutants in the environment. Sleep allows the skin to restore its natural balance and increases the effectiveness of certain skin care ingredients, potentially increasing their benefit to your skin. When you don’t get enough sleep, your skin will show it. Eyes look dark and puffy after even a single night of poor sleep, but chronic sleep deprivation is particularly damaging. It leads to a dull, dehydrated complexion.

Make Sleep A Priority

Take a serious look at your sleeping routine. If you are an adult who gets 7 to 9 hours of sleep each night that is great! But, if you are still sleepy keep a sleep diary next to your bed for a week or so. Write down your routine bedtimes and how you feel each morning after you shower and get ready for your day. Think about what you might change to enhance your sleep quality.

1) Keep a routine sleep/wake schedule.
Try to go to bed and get up at the same time each day. This helps maintain your circadian rhythm or body clock.

2) Exercise.
A regular, moderate exercise routine has proven to be beneficial to the quality and quantity of sleep and will help you feel more alert during waking hours.

3) An hour before bedtime create a daily ritual to allow your body to get drowsy.
Dim the lights, take a warm shower or bath, listen to relaxing music or read.

4) Keep the bedroom cool, dark and quiet.
Body temperature drops when we are getting drowsy. Light and sound from TVs, electronic devices and the environment will disrupt sleep.

5) Limit drinking beverages and eating large meals in the evening too close to bedtime.
Your body will have to metabolize the food and drinks you consumed, and this disrupts sleep too.

6) Invest in comfortable bedding.
Your bed should be comfortable and inviting, make sure your mattress is supportive and linens and pillows are fresh and comfortable.

If you think you may be suffering from a sleep disorder please discuss this with your primary care provider, you may have an undiagnosed sleep disorder such as sleep apnea. Please call Hannibal Regional Sleep Lab at 573-248-5344 with any questions you may have about sleep.

Mary Duesterhaus, RPSGT, REEGT, CRT
Clinical Coordinator Neurodiagnostics
Hannibal Regional Hospital - Sleep Services

How Sleep Affects Exercise and Workout Performance

Workout and Sleep Hannibal

Now that spring is here many of us are anxious to get out and exercise more. The weather is nice and we want to squeeze more activities into each day. Many times, sleep is the first activity to be sacrificed. Sleep is an essential part of fitness and exercise, yet it’s is often overlooked.

Athletes know that the quality and quantity of sleep they get is often the key to success. Training and nutrition can help create a fit and athletic body, and so can sleep. During sleep, the body is building muscle, consolidating memory, and releasing hormones.

The Stanford University Sleep Disorders Clinic and Research Laboratory conducted a study in which a group of athletes was followed over a three-week period. They did nothing different but increase their amount of sleep and saw marked improvements in performance, including faster sprint times, longer endurance, lower heart rate and an overall better workout.

Experts suggest that sleep deprivation increases levels of the stress hormone cortisol. Sleep deprivation has also been linked to decreased production of glycogen and carbohydrates that are stored for energy. Without enough quality sleep, your body cannot fully recover from exercise. A lack of quality sleep can also affect diet and eating habits. Sleep loss has been found to interfere with hunger hormones, increasing appetite during the day and bringing on cravings.

The Better Sleep Council estimates that 70 percent of Americans aren’t getting enough sleep. Sleep disorders and chronic short sleep are associated with an increased risk of heart disease, high blood pressure, obesity and diabetes, memory loss and other serious cognitive issues as well as an increased risk for osteoporosis and cancer.

Make sleep a priority and an essential part of your fitness and exercise regime. The 2013 “Sleep In America” survey by the National Sleep Foundation reported that regular exercisers claim they get better quality sleep. The study also found that vigorous exercisers get the best sleep, non-exercisers have the least energy and those who sit less during the day also sleep better.

Let sleep work for you, quality sleep keeps you performing at your best, and it’s free!

Mary Duesterhaus, RPSGT, REEGT, CRT Clinical Coordinator Neurodiagnostics - Hannibal Regional Hospital - Sleep Services


Sleep Apnea and Heart Health
Hannibal Sleep ApneaWe all know we should eat a heart healthy diet and exercise daily. Did you know that your sleep can be as important for heart health as diet and exercise?

People with cardiovascular problems such as high blood pressure, heart failure, and stroke have a high prevalence of sleep apnea. Studies show that if you have sleep apnea today, the chance that you will develop hypertension in the future increases significantly.
When people with high blood pressure or heart failure are treated for sleep apnea, the measures of blood pressure or heart failure are significantly improved. According to sleep medicine experts, there is good evidence to think there is a cause-and-effect relationship between hypertension and sleep apnea.

Your blood pressure will go up because when you're not breathing, the oxygen level in your body falls and excites receptors that alert the brain. In response, the brain sends signals through the nervous system and essentially tells the blood vessels to "tighten up" in order to increase the flow of oxygen to the heart and the brain, because they have priority. Sleep apnea causes low oxygen levels at night. These low oxygen levels seem to trigger multiple mechanisms that persist during the daytime, even when breathing normally.
Atrial fibrillation is a common type of irregular heart beat that is also associated with sleep apnea. If sleep apnea is untreated, the chance of a recurrence of atrial fibrillation can increase up to 80%.

Symptoms of Sleep Apnea include loud and chronic (ongoing) snoring. Pauses may occur in the snoring. Choking or gasping may follow the pauses. You may also battle sleepiness during the day, at work, or while driving. You may find yourself rapidly falling asleep during the quiet moments of the day when you're not active.

You may suffer from morning headaches, memory or learning problems and difficulty concentrating. Mood swings, irritability, depression or personality changes are also signs of a sleep disorder. Many people with sleep apnea report waking up frequently to urinate, and complain of a dry mouth or a sore throat when they wake.

If you think you may have a sleep disorder, please talk to your health care provider. You may need a sleep study.
 

Mary Duesterhaus, RPSGT,REEGT,CRT Clinical Coordinator Neurodiagnostics - Hannibal Regional - Sleep Services


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