ANCSLEEP BLOG

Normal vs. Socially Unacceptable Snoring

Does your partner wear earplugs to ward off the blows of your nightly, nasally snores? Is your snoring a common joke among family members?

These are all signs that you have a snoring problem. Why do we call it a problem? For one, it’s disruptive – maybe not for you, but certainly for anyone who has to sleep in the same room or house as you. Secondly, snoring may also be the primary sign in deeper underlying condition that can impact your quality of life.

The difference between occasional snoring and a snoring problem are fairly easy to identify:

• Others around you (e.g. spouse, partner) change their habits to mitigate your snoring
• Your partner’s sleep is impacted
• It’s well known that you are a snorer
• You snore most nights

When it is a problem, it’s definitely worth look at a little closer to see what might causing it, and how you might prevent it.

Importance of Just Snoring vs Obstructive Sleep Apnea

Chronic, loud snoring may be a bigger personal problem than just a nuisance for other people who have to listen to your nightly nasally noises. In other words, while their sleep might be disrupted, your snoring might be caused by a medical condition called sleep apnea, which can have significant health consequences. Or, maybe you are just a loud, chronic snorer.

Knowing the difference and telltale signs between loud snoring and sleep apnea is important, as identifying the potential problem underlying your chronic snoring is the first step to getting healthy again.

What Does Insomnia Look Like?

Insomnia is a sleeping disorder that prevents you from getting enough sleep because:

• You have trouble falling asleep
• You have trouble staying asleep throughout the night
• You wake up much earlier than you want

If you have insomnia you never feel like you are getting enough rest – probably because you aren’t. To say the least, it’s frustrating to not be able to sleep when you want to, and there are a whole host of risks associated with sleep deprivation.

Overview of Ideal Alaskan Summer Sleeping Environment

Creating an ideal sleeping environment is absolutely essential to getting a good night’s rest. It can also play a crucial role in the process of identifying and diagnosing a sleep disorder (or ruling it out). A sleep environment is, unfortunately, not something many people think about when they think about having sleeping problems. The common reaction is to instead reach for a sleep aid, such as melatonin. But an ideal sleeping environment can make all the difference in the world.

Having a good sleep environment means setting one up. The primary elements to have in a proper sleep environment are:

1. A dark room
2. A quiet room
3. No blue light (televisions, computers) – keep them out!
4. Nice sleeping apparel (sheets, pillows, mattresses)
5. A nice smelling room

Does your room hit all of these marks? If not, then that might be the cause of any sleep issues you are having. Let’s look at each of these in more detail.

Why Sleeping in Alaskan Summers in Difficult (If it Isn’t Obvious)

Alaska is a big state. It’s particularly big from north to south, spanning a total 1,300 miles. Because this state is so big, there are differences in what the north and south experience. Southern parts of Alaska have summer light transitions that are uncomfortable but not drastically different than much of the northern part of the lower 48. From Anchorage on up, however, the transition ranges from drastic to as extreme as it gets.

How much you have to prepare for your transition, and how much it may affect you, largely depends upon:

• How far north you are
• How sensitive you are to light
• Perhaps most importantly, what existing measures you have taken to normalize your circadian rhythm during the winter

On the last bullet point if you have been diligent about any of the following, the transition will likely be easier:

• Using light therapy
• Maintaining pre-sleep rhythm
• Having consistent exercise and eating/drinking habits
• Vitamin D therapy

Sleep Quality vs Quantity

What is your sleep GPA? No that is not a typo. Your sleep grade point average. This measurement matters to us for most things, but for some reason when it comes to sleep, we generally only report on how many hours we got the night before. Sleep is much more complex and nuanced than this, and it's important to take a closer look.

Sleep is essential to the body. During sleep, the body has a chance to repair, prune and strengthen neural connections, reduce inflammation, and a whole host of other important bodily functions. Without it, people wouldn’t be able to function. It occupies approximately 1/3 of a human’s life, so even just as a percentage, sleep is extremely important.

When asked how they slept, people often respond with a statement about how many hours of sleep they got. Like many things in life, quantity doesn’t capture the whole picture. Sleep is no different. Keeping tabs on how many hours of sleep per night is a great place to start when taking inventory, but it doesn’t capture some of the most important aspects of sleep.

What is Mindfulness?

Mindfulness is defined by Merriam-Webster as “the quality or state of being mindful” and “the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis”.

Being mindful means drawing heightened awareness to one’s internal state, and maintaining that awareness across time. These practices can be used to help you get to sleep. Continue reading to learn more. .

Sleep Deprivation

If you have experienced sleep deprivation, you know how brutal it can be. Chronic sleep deprivation is when you are deprived for long periods of time – at least a month or more. This differs from acute sleep deprivation, that is short lived and often has a very specific cause. Chronic sleep deprivation will most certainly make life miserable for you, and can negatively impact those around you as well.

Sleep deprivation impacts your performance and health in all areas of life. Furthermore, it can have serious medical consequences, namely:

• Shortened life expectancy
• Much greater risk of disease and medical problems
• Lower quality of life

To avoid sleep deprivation, you need enough time asleep. It’s not that simple though, there are many factors to consider:

• We need different sleep at different ages
• Our sleep patterns change as we get older
• You are unique with your own unique sleep patterns
• Our unique sleep patterns change in response to things like seasons, our daily activities, life events, etc.

You need to be aware of what your needs are. Sleep deprivation occurs when you are not meeting your sleep needs.

Pain is a common issue that many adults face, and it greatly impacts our quality and quantity of sleep. Chronic pain can really hinder your ability to get a good night’s sleep, which makes it harder to heal, and creates many types of complications. Here is an overview of how muscles and pain interact with sleep, and some tips for how to improve your sleep, even in the presence of pain.

Contributing factors to quality sleep

Sleep quality is impacted by many contributing factors. Sleep position, cortisol levels, dietary considerations, light exposure, and many more factors all play a role in sleeping. Many of us are looking for ways to improve our sleep quality, because of the myriad of benefits that high-quality sleep provides:

• Improved alertness and memory
• Reduction of chronic pain
• Reduced inflammation
• Increased energy levels

One of the most often overlooked factors for improving overall sleep quality is the body’s primary stress hormone: cortisol. Cortisol is an internal chemical signal that is released as a response to external or internal stressors.

Anxiety inducing situation increase cortisol levels in the body. For example, when you get pulled over and your heart rate increases, your palms become sweaty, and your breathing rate picks up, that is a sign of a cortisol boost. Cortisol is also an important regulatory hormone in the body that is at its peak levels in the morning. Continue reading to learn more about how cortisol can affect sleep.