The Nightly Grind

Are you experiencing unnecessary headaches or soreness in the jaw? You may be clenching and grinding your teeth at night (defined medically as bruxism) without even knowing. Bruxism is one of the most common sleep disorders and is seen by dentists as a habitual behavior. Some people rhythmically gnash their teeth together in a chewing motion whereas others keep them clenched.
Bruxism is commonly believed to be an anxiety disorder where patients express their anxiety while sleeping by gnashing their teeth together. It can also be the result of too much caffeine, alcohol, tobacco or illicit drugs like methamphetamine and ecstasy in the blood stream. Teeth gnashing can also be a symptom of obsessive-compulsive disorder.

Symptoms of Bruxism:

• Anxiety, stress, and tension
• Depression
• Earache
• Eating disorders
• Headache
• Insomnia
• Sore or painful jaw

Bruxism can result in abnormal wear on teeth. Bruxism that goes untreated can severely wear down teeth and gums and can lead to severe decay and, eventually, tooth loss. It can also lead to mayofascial muscle pain, temporomandibular joint dysfunction and headaches. In severe cases it can cause arthritis of the temporomandibular joints.

Bruxism can sometimes be difficult for dentists to diagnose because its symptoms can be confused with that of over-vigorous brushing, normal tooth wear or over consumption of acidic soft drinks. After being diagnosed, bruxism can be treated through the use of a specially-fitted mouth guard that protects both layers of teeth from coming into contact. In more severe cases, patients can be fitted with a nociceptive trigeminal inhibitor. These devices fit over the teeth and can measure pressure. When too much pressure is detected on the teeth surface a signal is sent to the brain. Botox is also used to treat bruxism by being injected into the jaw. After being injected, the Botox relaxes jaw muscles, preventing them from clenching tightly throughout the night.

Something Bugging You at Night?

Whether it’s the Twilight saga or True Blood on HBO, vampires have definitely been making a big comeback over the last few years. But in certain parts of the United States, another blood sucker that creeps into your bed at night has been making a comeback as well, the bed bug. Beg bugs are more than just creepy, crawly nuisances that make people feel icky when they lay in bed at night. Bed bugs are human bloodsuckers that can leave red, itchy bite marks on the skin and can even transmit disease.

Bed bugs are tiny, non-flying insects that are usually between 5-7 mm in length. They are sometimes mistaken for baby cockroaches because of their flat bodies and reddish color. After a blood meal, bed bugs appear bright red and can even leave blood traces on bedding or furniture. Bed bugs also have wings, but they’re vestigial so they cannot fly. Bed bugs enjoy feeding on humans because they are nocturnal and when they wake up, humans go to sleep, giving them plenty of time to feed at night. And, even if you go on vacation, the bed bugs in your home will survive because they can go up to two months without feeding.

Bed bugs were close to being eradicated after the widespread use of DDT began in the Unites States after World War 2. Although they are more common in poorer areas or places that are unclean, bed bugs can appear in clean, upscale living situations and are more prominent in places where people live in close quarters. Bed bugs frequently appear in the homes of wealthy people in Manhattan, but are kept under wraps to preserve property values. Bed bugs are found most commonly in tiny cracks in furniture as well as on textiles and upholstered furniture. They tend to be most common in areas where people sleep and generally concentrate in beds and bed frames. Other sites where bed bugs often reside include curtains, wicker furniture and cracks in wallpaper.

Bed bugs can be spread from person to person through infested clothing at the workplace or anywhere people share close quarters. Bed bugs are also spread through animals and luggage. Due to an ever changing host of guests and their accompanying luggage bed bugs are frequently discovered in hotel rooms. The recent upsurge in bed bugs in the United States is thought to come from recent immigrant populations bringing the bugs in to the country. They are also also more prevalent than before because they’re becoming harder to kill due to pesticide resistance. In New York City, bed bugs are 264 times more resistant to insecticide than those in Florida.

Bed bug infestations can be detected by either visually detecting the bugs with the naked eye or by seeing their brown fecal stains or traces of blood. Getting rid of bed bugs is not easy. The best thing to do is to call a pest control service that will let you know whether your furnishings and clothing are salvageable or must be thrown out altogether. In some cases the residence may need a thorough deep cleaning with powerful vacuums and stiff brushes.

Sleep Disturbances and Pregnancy

A study by the National Sleep Foundation found that 78% of pregnant women report more sleep disturbances during pregnancy than at other times in their lives. Pregnancy brings about major physical, emotional and hormonal changes, many of which can make it difficult to consistently get a good night’s rest.

The First Trimester

The first and third trimesters are the most exhausting for pregnant women. In the first trimester, progesterone levels rise weakening muscles, leading to increased fatigue and daytime sleepiness. Higher progesterone can make women feel sleepy throughout the day and, conversely, make it more difficult to fall asleep at night. During the first trimester, a woman’s breasts become more sensitive which make it more difficult for her to find a comfortable sleeping position. The uterus also grows, putting increased pressure on the bladder, making for more frequent trips to the restroom throughout the night.

The Second Trimester

This phase of pregnancy is easiest for women to get a good night’s rest because progesterone levels have begun to decrease and morning sickness has subsided. At this point, women should start sleeping on their side. They should also begin a healthy exercise routine to build up some strength and energy for the trying third trimester.

The Third Trimester

Studies show that the third trimester poses the most sleep disturbances for pregnant women. The baby has grown making it nearly impossible to find a comfortable sleeping position and the little bundle of joy is now placing a lot more pressure on mommy’s bladder. There is also an increase in heart burn, leg cramps, restless leg syndrome and snoring.

Common Sleep Disturbances During Pregnancy:

1. GERD – Gastroesophogeal reflux is a normal part of pregnancy and its accompanying pain and discomfort can cause women to wake up throughout the night.
2. Frequent nighttime urination – The pressure that the ever-growing uterus and fetus places on the bladder causes frequent trips to the bathroom.
3. Restless leg syndrome – RLS can create creepy, tingly feelings in the legs. These uncomfortable and distracting pains make it very difficult to find a comfortable sleeping position and cause tossing and turning throughout the night.
4. Insomnia – Mothers-to-be may feel anxious about their upcoming birth or the possible health problems that may result from their pregnancy. This anxiousness can lead to sleepless nights.
   

   
   

Smoking and Sleep Disturbances

Public awareness campaigns about the dangers of smoking have been very effective at informing the public about the health consequences of smoking. But, one widely overlooked health issue smokers face, sleep disturbance, has yet to receive the attention it deserves. A recent study by CHEST, the peer-reviewed journal of the American College of Chest physicians, found that smokers are four times more likely to wake up in the morning feeling tired than non-smokers.

Myth: Cigarettes Help People Sleep

Many smokers believe that smoking relaxes them; therefore, cigarettes should be conducive to helping them fall sleep. Smoking doesn’t really relax anyone; it only relieves the agitating effects of nicotine withdrawal, causing the illusion of relaxation. Cigarettes contain nicotine which is a stimulant much like caffeine. Nicotine increases heart rate, raises blood sugar levels and stimulates both body and mind. These effects make it more difficult to fall asleep.

Smokers Sleep Lighter

Cigarettes stimulate the release of dopamine, norepinephrine, serotonin and acetylcholine which all have been linked to wakefulness. These chemicals work to prevent a smoker from falling into the deepest, most restorative cycles of sleep. Getting inadequate sleep day in and day out has major health consequences. According to Dr. Punjabi from the American College of Chest Physicians, “The people who smoke are not getting a restful sleep and that has ramifications for them on a daily basis; they’re tired, they’re going to be tired the next day, and most likely they will have a diminished level of alertness.”

Withdrawal

Nicotine has a half life of two hours so after a smoker goes to sleep they will slowly begin to experience withdrawal symptoms. Withdrawal pangs cause a deep craving for more nicotine and can disrupt sleep.
Common withdrawal symptoms include:
• An intense craving for nicotine
• Anxiety, tension, restlessness, frustration or impatience
• Difficulty concentrating
• Drowsiness and trouble sleeping, as well as bad dreams and nightmares
• Headaches
• Irritability or depression

Quitting

Quitting smoking can work wonders for a person’s health, but during the withdrawal period it can affect sleeping habits. For the first few days, withdrawal symptoms will either make them sleepy or wide awake. After a few days, the smoker’s sleep habits will even out, but may change from what they were as a smoker. Many times, ex-smokers find that they need less sleep because their body isn’t busy repairing the damage it incurred from a day of smoking. Also, they will enjoy deeper, more restful sleep so less will be required to feel great in the morning.

Allergy-Proof Your Home

For allergy sufferers, the outside world is full of pesky pollens and sneeze-inducing airborne allergens. But, while many focus their attention on the allergens lurking outdoors, the real problems may be the dust and dander inside their own home! As So Cal’s leading experts in sleep health, the folks over here at Sit ‘n Sleep have compiled a list of ways you can cut down on your indoor allergy exposure so you can breathe freely while in your home sweet home.

Get a Mattress and Pillow Protector
By covering your mattress and pillows in casings, you can reduce the amount of allergens in your bed. Inside every mattress and pillow there can be millions of microscopic dust mites living off your body oils and dead skin cells. These pesky little guys’ droppings are terrible for allergy sufferers. Quality waterproof and breathable casings can cut off their food supply, keep you out of contact with these little critters and keep your bedding clean as well. You spend a third of your life in your bed; it should be your first focus when creating an allergy-free environment.

Wash ‘Em Every Week, Replace it Every Eight
Once a week, throw your pillows, sheets, bedspreads and blankets into the washing machine on the hot water setting. Hot water over 140 degrees will kill off any bacteria or dust mites that cause allergy disturbances. Also, if your mattress is over eight years old, it’s time to get a new one. Older mattresses can house millions of dust mites, creating an unhealthy sleep environment.

Clear the Carpets, Clear Your Sinuses
Although carpets may be comfy on your feet, they can contain up to 100 times more allergens than hardwood floors. Mold, pet dander and dust mites love to take residence in your carpet and aren’t going to be evicted by vacuuming alone. If you don’t have hardwood floors be sure to vacuum at least once a week, ideally with a HEPA filter vacuum.

Ventilate the Bathroom
Mold spores tend to accumulate in the bathroom if it’s poorly ventilated. Be sure to leave the bathroom window open in order to curb mold growth. If you see any black, moldy patches in your shower, sink or toilet, carefully scrub them with bleach for a clean, allergy-free bathroom.

Close the Doors and Windows in the Living Room
Although you want to get proper ventilation in the bathroom, in your living room, bedrooms and kitchen it’s actually best to keep the windows and doors closed during the spring and summer months. This will prevent pollen and other allergens from making their way into your home, greatly improving air quality.