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June is International Men’s Health Month. Our friends over at the American Academy of Sleep Medicine know that sleep is vital for everyone, but there are differences in sleep for men and women.

Research has suggested that women tend to get more sleep, on average, than men. Work and family responsibilities can influence time spent sleeping.

A 2012 survey found that nearly a third (29.2%) of men achieved less than 6 hours of sleep on average each night. However, the AASM recommends 7 or more hours of sleep each night for optimal health.

There are many factors, such as hormone production, aging, or social and cultural differences, that influence how men and women sleep.

Many men may not get enough quality sleep each night despite spending enough hours in bed. It may be difficult to fall asleep or stay asleep. These may be signs of a sleep disorder.

Men’s health and sleep disorders

When left untreated, sleep disorders can affect men’s health in many ways. Sleep disorders can impact everything from mood to fertility in men. Poor sleep can increase your risk of developing other health issues as well.

Obstructive sleep apnea (OSA) is more common in men than in women. OSA is a serious sleep disorder that causes you to stop breathing during sleep. When you have OSA, the lack of oxygen your body receives during sleep can have long-term consequences for your health. Untreated OSA increases your risk for heart disease, high blood pressure, stroke, diabetes, and depression.

Studies have found a strong link between OSA and erectile dysfunction. However, according to one study, use of CPAP therapy can reverse the impact of OSA on erectile function.

The amount of sleep you get can have an impact on your health, too. Research has found that men with too little and too much sleep seem to be at higher risk for infertility compared to those who get 7-8 hours of sleep.

Lack of sleep can impact your mood and mental health. Sleep deprivation puts you at a higher risk of having depression, anxiety, and other mental health issues.

Men are also more likely than women to have REM sleep behavior disorder (RBD). RBD occurs when you act out vivid dreams as you sleep. It occurs at a higher rate in people who have Parkinson’s disease or who may develop it later in life.

How can men get better sleep?

Many men may find that they begin to sleep better when they adopt healthy sleep habits. Simple daily habits, such as getting regular exercise, increasing daytime exposure to sunlight, and limiting screen time before bed can all help improve your sleep.

Among these healthy habits is a suggestion to avoid alcohol before bed. While you may think alcohol helps you sleep, it can cause frequent nighttime awakenings. Alcohol use can also worsen the severity of breathing problems during sleep, such as snoring. This is important for men, who are more likely than women to drink excessively.

Poor sleep can have a big impact on men’s health. If you continue to experience poor sleep or suspect you may have a sleep disorder, get help from the sleep team at an AASM-accredited sleep center near you.

This article originally posted by The American Academy of Sleep Medicine at https://sleepeducation.org/how-sleep-disorders-affect-mens-health/https://sleepeducation.org/how-sleep-disorders-affect-mens-health/.

Researchers pinpoint the optimal number of hours per night, and it’s not eight

by Donna Fuscaldo, AARP, May 11, 2022

Without enough sleep it can be hard to concentrate, and irritability can quickly sink in. But did you ever wonder how much sleep is ideal, especially as you age? Researchers at the University of Cambridge’s department of psychiatry and the Institute of Science and Technology for Brain-Inspired Intelligence at Fudan University in Shanghai did, and they discovered seven hours is the optimal amount of shut-eye if you are 40-plus. ​

Finding the sweet spot in terms of how long you should sleep is particularly important for older adults. Studies have demonstrated a link between sleep duration and the risk of developing Alzheimer’s and dementia. 

“Getting a good night’s sleep is important at all stages of life, but particularly as we age,” says Barbara Sahakian, a Cambridge psychiatry professor and one of the study’s authors. “Finding ways to improve sleep for older people could be crucial to helping them maintain good mental health and well-being and avoiding cognitive decline, particularly for patients with psychiatric disorders and dementias.”

More or less than seven hours can harm cognitive performance

To determine how much sleep is ideal to achieve optimal brain function and mental health, researchers from the UK and China tapped the UK Biobank, poring over data from close to 500,000 adults ages 38 to 73. Participants in the UK Biobank were asked questions about their sleeping patterns, mental health and well-being. The study participants also underwent cognitive tests. Brain images and genetic data were available for about 40,000 of the adults.

After analyzing the data, the scientists found too little or too much sleep hurt cognitive performance including processing speed, visual attention, memory and problem solving. Seven hours of sleep, however, improved cognitive performance and mental health. People suffering from anxiety and depression reported worse well-being if they slept too little or too long. The results of the study were published in the journal Nature Aging.  

​It’s the why of it that researchers are now trying to unearth. One possible reason for cognitive decline with too little or too much sleep could be disruptions to deep sleep, a type of sleep that is closely linked to memory consolidation and the clearing of amyloid, a protein that when misfolded causes knots in the brain that are characteristic of some forms of dementia. The wrong sleep duration may also prevent the brain from unloading toxins, which could hurt cognitive performance. The researchers also said the findings indicate that insufficient or excessive sleep could be a risk factor for cognitive decline as we age. A panel of experts with AARP’s Global Council on Brain Health said in a 2016 report that sleep is vital to brain health. The panel recommended seven to eight hours of sleep each day.

How to get a better night’s sleep 

If you are getting too little or too much sleep, here are strategies you can employ to improve your sleep patterns. 

• ​Create a sleep schedule. It’s hard for your body to get into a sleep routine if you go to sleep and wake up at different times every day. Putting yourself to sleep on a schedule will get your body and brain accustomed to going to sleep and waking up at the same time. 
• ​Don’t nap too much. Taking a nap during the day is enticing, but if you sleep too long it could disrupt your sleep patterns at bedtime. According to the Sleep Foundation, the best time to nap is right after lunch, in the early afternoon. Naps should last only around 20 minutes. 
• ​​Create a calming bedtime environment. Tossing and turning at night can be avoided if you create a calm environment before going to sleep. That means engaging in some quiet activity such as reading a book, listening to soft music or stretching 30 minutes prior to bedtime. Stay away from bright lights and disconnect from smartphones, laptops and tablets that will keep your brain awake. 
• ​Limit your caffeine and alcohol intake near bedtime. Sound slumber will be hard to come by if you are hyped up on caffeine or have a cocktail right before bedtime. That’s why experts say to avoid caffeine late in the day and alcohol right before you hit the sheets. 

Donna Fuscaldo is a contributing writer and editor at AARP focusing on personal finance and health. She has spent over two decades writing and covering news for several national outlets, including The Wall Street Journal, Forbes, Investopedia and HerMoney.​

Sleep deprivation can affect your mental health

An article from Harvard Health Publishing from August 17, 2021

Sleep and mental health are closely connected. Sleep deprivation affects your psychological state and mental health. And those with mental health problems are more likely to have insomnia or other sleep disorders.

Americans are notoriously sleep deprived, but those with psychiatric conditions are even more likely to be yawning or groggy during the day. Chronic sleep problems affect 50% to 80% of patients in a typical psychiatric practice, compared with 10% to 18% of adults in the general U.S. population. Sleep problems are particularly common in patients with anxiety, depression, bipolar disorder, and attention deficit hyperactivity disorder (ADHD).

If you would like to know more, please contact the sleep specialists here at SSM.

Better Sleep Month was established by the Better Sleep Council in May of 1985 to recognize the importance of sleep in our lives. Good sleep is often an overlooked priority in our fast paced lives, but, as with healthy diet and exercise, is crucial to our physical, emotional, and mental health. 

The aim of Better Sleep Month is to encourage people to establish better sleep patterns. Many experts believe that 7 to 8 hours of rest at night is optimal, however, the quality of sleep during those hours is just as important.

More than a quarter of the U.S. population doesn’t get enough sleep, and nearly 10 percent experience chronic insomnia. Sleep deprivation has become so prevalent that the Centers for Disease Control and Prevention identify it as a public health epidemic. Inadequate sleep can lead to health problems including high blood pressure, heart disease, type 2 diabetes, stroke, obesity, and depression, all of which result in higher health care costs.

The consequences of lack of sleep in the workplace include a decline in quality of work, judgment, and concentration. It is estimated that poor sleep costs the US businesses about $150 billion per year through absenteeism and lost productivity.

Other consequences of poor sleep include reduced concentration, mood swings, irritability, stress, and a weakened immune system. In severe cases, inadequate sleep may be linked to serious conditions including sleep apnea, narcolepsy, and restless leg syndrome. Evaluation by a suitable health professional should be sought if any of these conditions are being considered.

There are a number of behaviors that we all can follow to obtain a better night’s sleep.

• A healthy lifestyle consisting of exercise and a healthy diet can contribute towards better sleep.
• Try going to bed and getting up at the same time every day including weekends.
• Develop a sleep ritual by doing the same things each night just before bed including relaxing activities. A routine cues the body to settle down for the night.
• Unwind early in the evening so that worries and distractions don’t keep you from getting a good night’s sleep.
• Create a restful sleep environment by keeping the bedroom cool, dark, and quiet.
• Keep all electronics out of the bedroom including televisions, laptops, and smartphones.
• Cut down on caffeine, big meals at night and avoid alcohol before bed.

If you’re sleeping as much as you need, but are still experiencing lethargy during the day, consult your health care professional to assess whether there may be a medical condition interfering with the quality of your sleep.

by Charles J. Abate, MD FCCP, Assistant Director of Pulmonary Medicine, Mount Sinai Health System at CareMount Medical. Originally published 05/03/2022 in the Armonk Daily Voice.

A “good night’s sleep” is something everyone wants but is not something everyone manages to get. March is designated as National Sleep Awareness Month, which provides us with an opportunity to look at our own sleep habits and search for ways to improve on the quantity and quality of sleep we get. Eating right and exercising are used to maintain good health, but sleep can also affect one’s wellness. Sleep plays a critical role – allowing for the brain and body to recharge from the previous day’s activities. Failing to get enough sleep can have both short-term and long-term effects, reduce performance at work, and cause irritability and depression. Inadequate sleep has also been shown to have an effect on the hormones that regulate hunger. According to the National Sleep Foundation, at least 40 million Americans suffer from a sleep disorder.

Why Sleep is So Important

• A study comparing traditionally sleep-deprived interns with interns who were allowed to sleep longer showed that the sleep-deprived group made 36% more errors than the non-sleep deprived group.
• Researchers have found that people tend to strengthen the emotional components of a memory during sleep, which may help stimulate the creative process.
• In adults, poor quality sleep is one risk factor that can contribute to cardiac rhythm disorder, hypertension, chronic headaches, alertness problems, mental acuity issues, and attention deficit-like behavior.
• Good sleepers tend to eat fewer calories than poor sleepers and lose more body fat as opposed to muscle mass when dieting.
• Impaired sleep can sometimes lead to depression, mental anxiety, impotence in men, and hormonal irregularities in women.
• Poor or insufficient sleep can lead to an increased risk for Type 2 Diabetes.
• Sleeping less than 7-8 hours a night is linked to an increased risk for heart attack and stroke.

What Causes Bad Sleep?

There are many different reasons for impaired sleep. Some of the more common causes include:

• Obstructive sleep apnea. This can cause snoring and interruption of breathing during the night.
• Neurologic and musculoskeletal disorders.
• Some medications can make you sleepy (Benadryl products) but deprive you of important restorative REM sleep.
• Sleep disorders of the brain, such as central apnea or central breathing disorders. These are typically suffered by people with cerebral palsy, Parkinson’s disease, or other diseases.
• Stress/Anxiety/Depression.
• Traveling to a different time zone.
• Obesity.
• Working an overnight shift.
• Treatment Suggestions

Making Your Bedroom More Sleep-Friendly

Make your bedroom a room that is made for sleep with comfortable bedding, quiet decor, and soft lighting. You may also wish to invest in a sound machine. Make sure to turn the thermostat down before bed and keep the room free from any light. If you like to read before bed, make it something soothing.

Changing Your Habits

At least one hour before bed, start unwinding with a few relaxing stretches and/or breathing exercises. Dim the lights and sip a cup of chamomile tea. Set a time for stopping electronics and stick to it – your text messages and emails will all be there in the morning! Most importantly, have a set time for going to bed and waking up. If you find yourself sleeping in on weekends, you are probably not getting enough sleep during the week. Also, avoid eating a heavy meal a couple hours before bed, and eliminate caffeine four to six hours before retiring. Other suggestions include yoga, meditation, Melatonin, and essential oils (lavender, cedarwood, sandalwood).

Good sleep is essential to good health. Sleeping at least seven hours each night can help you achieve optimal physical and mental performance.

Credit: H. Blackwell, Albany Med Center, Albany NY

March 19, 2020 | COVID-19 UPDATE

The health of our employees, patients and communities is paramount at SSM Companies.  As a result of the recommendation by state government and hospital administration, we will be closing certain sites and suspending non-essential services through April 13th.  As most of you know the circumstances around COVID-19 are rapidly changing; therefore, we will continue to monitor and provide updates to our patients and business partners during this time.  We will continue to handle referrals, service our CPAP clients, and provide home sleep testing and in-lab services in selected areas. Be assured any procedure or service during this period will be handled under strict protocol for sterilization.  If you have any questions regarding the status of your sleep study or need CPAP supplies, please contact us by phone or email. Our priority is to ensure everyone’s safety while continuing to service our clients during this unprecedented event. Thank you for your patience and understanding.

Stay Safe & Well,
SSM Management

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