A Lesson on Sleep from the NHL

Sleep deprivation is a serious health problem that affects almost 50 percent of people. In the absence of good sleep hygiene, people are prone to all sorts of problems including impaired cognitive function, depressed mood, daytime fatigue, deceased performance at work and increased risk of accidents caused by drowsy driving. If you suffer from sleep deprivation or some other type of sleep related problem, a valuable lesson from the Vancouver Canucks could help you get back on track towards healthy sleep and life success.

The Vancouver Canucks had an amazing run in the NHL Playoffs, but the foundation of their success may surprise you. Naturally, you might attribute their success to training and diet, although the truth is that a large component of their success relates to utilizing sleep technology.

When you consider the advantages of quality sleep, including better physical recovery and optimal performance, it makes sense why the Canucks would employ a strategy developed by a sleep science doctor.

To help the Canucks, sleep doctor Pat Byrne first introduced the ReadiBand wristwatch, developed by his company, Fatigue Science, for players to wear on their wrists while asleep. The device, initially developed by the U.S. military, detects and records day-to-day sleep quality, quantity and timing via an accelerometer, which measures wrist movements. Statistics provided by the ReadiBand include not only sleep duration, but also time to sleep onset and sleep efficiency. Byrne then used his data to help customize the lifestyles of Canuck players.

One challenge presented to Byrne is the fact that the Canucks, by virtue of their West Coast location, have one of the toughest travel schedules in the NHL. To optimize performance while adapting to different time zones, Byrne introduced everything from hydration to sleeping pills while taking light exposure and jet lag into account.

Considering the benefits of pregame naps, Byrne even introduced a competition among Canuck players to determine the best sleeper.

A Mental Fatigue Analysis also demonstrated the amount of waking time spent in different levels of performance effectiveness ranging from “alert” to “very tired.”

The steps taken to improve sleep and performance among the Canucks are readily available to anyone looking to enjoy the benefits of a good night’s sleep. Sleep devices are growing in popularity, which help people analyze their sleep and develop strategies for improving sleep just like Byrne has done for the Canucks.

For the average folk, Byrne recommends the same sleep tips for better performance and quality of life, including the avoidance of alcohol, electronic use and food before bed. Naps are also effective, according to Byrne, but only if used correctly.

The body sleeps in 90-minute cycles, and waking up halfway through, at our deepest point of sleep, can leave you with fatiguing sleep inertia. Instead, aim to wake up after either 20 or 90 minutes after falling asleep to wake up refreshed from a lighter stage of sleep.

Remember, you never have to wait for something like an NHL Playoff game to start considering the importance of sleep.

If you believe that you or someone you love is suffering from a sleep disorder, visit a sleep center for diagnosis and treatment.

What Causes Snoring?

We all know how snoring sounds and experience it from time to time, but exactly what causes snoring? Although a number of factors can contribute to snoring, the act of snoring itself is related to a physical obstruction of the flow of air through the nose and mouth. Obstructed nasal airways, poor muscle tone in the throat and tongue, bulky throat tissue and a long soft palate and/or uvula may cause the throat to vibrate during breathing, resulting in the sound of snoring.

The Potential Dangers of Snoring

Snoring is the most common sleep disorder and affects approximately 45% of adults. While excessive snoring is often thought to be a problem for just the sleep partner of the affected person, it can also be a sign of a more serious health issue. If you or someone you love has a severe snoring problem, it is important to be evaluated by a physician to rule out sleep apnea, asthma, allergies and other medical conditions and sleep disorders.

In many cases, snoring is an isolated issue and not associated with any medical problem.

Snoring Treatments - How to Prevent Snoring

Now that you know what causes snoring, you can learn how to prevent snoring. There are a number of non-surgical snoring treatments available, including:

• Snoring pillow – One of the easiest and most comfortable snoring remedies is the snoring pillow. There are many types of snoring pillows available, but all are designed with the same goal in mind: to help reduce snoring by cradling the head in a position that improves air intake.
• Nasal sprays – Stuffy noses can exacerbate snoring. There are several over-the-counter homeopathic nasal sprays that contain ingredients shown to help open nasal passages at night and reduce snoring symptoms.
• Humidifier – Dry nasal passages can worsen snoring. Add moisture to the air with a humidifier.
• Snoring chin strap – This snoring treatment helps stop mouth breathing. A snoring chin strap forces you to breathe through the nose during sleep.
• Nasal strips – Nasal strips can open up your nasal passages and help relieve snoring in people who snore primarily through their nose.

In addition to the snoring remedies above, adopting some lifestyle changes can also make a difference:

• Lose weight – Weight loss can reduce fatty tissue in the back of the throat and help decrease snoring.
• Quit smoking – Yet another reason to kick the habit. Smoking irritates the nose and throat membranes, which can block airways and cause snoring.
• Avoid sleeping on your back – One of the easiest snoring remedies is to try sleeping on your side. When you sleep on your back, your tongue falls back and can block part of your airway.

For more severe snoring problems, like those caused by sleep apnea, snoring surgery may be necessary.
If after trying these snoring remedies, you still have snoring problems, consult with your doctor or visit a sleep center for professional diagnosis and snoring treatment.

Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders

Sleeping at the Airport Made Easy

Many people resort to sleeping in airports. It saves money on hotels and makes flight delays and cancellations conducive to your bedtime routine. If you are new to the concept of sleeping in airports, Sleep.com wants to ensure that you get the most from your airport snooze. Before your overnight adventure in Terminal C, be sure to consider the following tips for sleeping at the airport.

Top Ten Tips for Sleeping at the Airport

1. Never fear flight cancellations. Expect them and prepare for them. Some of the personal items you will need for a successful night at the airport include:

• An alarm clock to wake you for your flight. Believe it or not, you can even resort to a good old pen and post-it for this one. Simply write, “Wake me at (insert time here)” and stick it to your body. You’ll be pleasantly surprised when a stranger actually wakes you on cue.
• Earplugs and eyeshades. Airports are loud. Airports are bright. Enough said.
• Entertainment. From laptops and iPods to airport wheelchairs, find something that will take away the boredom.
• Purell Disinfecting Wipes. A quick wipe-down will make your airport bed seem a bit more sanitary.
• A cheap travel mattress. While some airports prohibit floor sleeping, others allow it. Bring a fold-up inflatable mattress or even a cheap inflatable pool. It will also help to bring a pump. Otherwise, you might also need some Tylenol to relieve the headache caused by blowing up an entire mattress.

2. Be safe. Be smart. When sleeping in airports, ask security for a safe spot to sleep, preferably one monitored by video cameras. This opportune location could save you a laptop, a video camera and even the occasional butt fondling from a stranger.

3. Be prompt. Many travelers complain about limited seating when they arrive at the airport around 10PM. Get to the airport earlier than the mob to claim your sleep sanctuary.

4. Be wary of food concession closing times. Around the time of the last flight, many food concessions shut down. Always stock up on water and snacks before closing time. With a little luck, you could also take advantage of generous vendors who give away unsold food to airport sleepers. Everyone loves a free midnight snack.

5. Ask, and you shall receive. During snowstorms and other weather delays, some airports offer cots, pillows, blankets, toiletries and even food vouchers to stranded passengers. Find an airport sleeper concierge and make the request.

6. Respect the time for rest. You’re not the only one sleeping in the airport, so keep it down. The best gauge to determine if you’re making too much noise is the “death stare.” If you receive one, then you’re too loud!

7. Find out the cost of a car rental. Usually, you can keep a rental car in the airport parking lot free of charge. This method requires a little more effort but offers plenty of luxuries in return. Padded, reclining seats, for example, plus privacy, no loud security announcements and no ratting of luggage carts through the night.

8. Innocent until proven guilty. Most airports frown upon travelers turning their terminals into motels. If any airport official questions your motives, never admit you are there to sleep. “There is absolutely nowhere to go, and I just happened to fall asleep.” That’s your story and you’re sticking to it!

9. Live it up at the lounge. Many airports offer access to lounges for a relatively small fee. The fee generally includes buffet style meals, showers, alcoholic drinks and wifi internet access. A hot shower and a good meal at the airport save on hotel costs, and internet access keeps you entertained and connected. You may even forget you’re in an airport.

10. Dressed to rest. Bring comfortable clothes for unbearably hot or drastically cold airport temperatures. Try to avoid extremes such as long johns or lingerie.

As you can see, sleeping in airports is not as bad as you might think, as long as all the pieces are in order.

With a little preparation and practice, you can master the art sleeping at the airport.