Tag Archives: obstructive sleep

ABC Method for Better Sleep and Better Brain Health

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We all have nights when we can’t get a good night’s sleep. We toss and turn all night, waking up exhausted because of poor sleep quality.  

If you are experiencing poor sleep quality, the ABC method or ABCs of respiratory therapy can help you sleep properly and efficiently. The ABC method stands for:  

  • Airway 
  • Breathing 
  • Circulation 

This method helps regulate a variety of things, primarily oxygenation, which helps your body recover and stay functioning. Finding the right sleep position is essential to the ABC method. 

According to Dr. John Saito, a representative for the American Academy of Sleep Medicine (AASM), everyone has their own idea of what a good sleep position is, whether it is on the left or right side, the back, or stomach, but it all depends on the context. 

If a person is sleeping on their back and has a good support pillow that keeps their spine and neck in a neutral position, it allows their airway to remain open and unobstructed, and they can breathe easily. However, if a person has sleep apnea, sleeping on their back can be harmful to health, as their throat muscles become too relaxed and block the body’s upper airway.  

The ABC method can also work with babies, as most doctors recommend putting them on their backs to reduce the risk of sudden infant death syndrome (SIDS), which is an unexplained death that usually occurs during sleep. 

Dr. Saito suggests that sleeping on your side can offer several benefits. Sleeping on your right side may be better for blood flow, as well as lower pressure on your heart, due to the flexible compartment located between your lungs called the mediastinum, which helps hold your heart in place. 

Sleeping on your left side can also provide some benefits, as it may be better for clearing the waste product in the brain. This is known as the glymphatic system, which is the brain’s specialized waste clearance network that clears any harmful metabolic byproducts while we sleep, including proteins linked to Alzheimer’s disease. 

Lastly, Dr. Saito points out the difference between sleeping in a fetal or curled position and spreading out. Sleeping on either side of your body, with your spine straight, helps keep it aligned, while curling up on your side helps to ease lower back pain. However, being too curled up can compress your diaphragm and chest, which restricts breathing. 

Having trouble sleeping because you can’t find a comfortable sleeping position can cause you to move a lot throughout the night as you try to reposition yourself. This can disrupt your sleep and affect the quality of your sleep. Here are ways to practice sleeping in better positions to help you get a restful night’s sleep: 

  • If you sleep on your side, place a pillow between your knees to help better align your head, neck, and hips. This neutral posture can make breathing easier and result in deeper and more restorative sleep 
  • If you sleep on your back, place a pillow under your knees 
  • If you sleep on your stomach, place a thin pillow under your hips 

Additionally, choosing a mattress that adheres to the natural curve of your spine is an essential part of getting a good night’s sleep. 

There isn’t just one best position to sleep in. A lot of factors go into how your sleep position affects your quality of sleep. Whether you suffer from sleep apnea, back pain, are a chronic snorer, or are pregnant, the major goal is to find a comfortable and unobtrusive sleeping position that allows you to get a good night’s sleep. Choose whichever sleep position that makes you the most comfortable, as it will give you the best and most rest. 

Our New York Sleep Clinic staff consists of board-certified sleep specialists and respiratory therapists who are highly skilled in evaluating and treating sleep disorders. Our compassionate staff will ensure your stay is pleasant and helpful to your health. For additional information or to make an appointment, please call 718-206-5916. 

 

 

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All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

What Is Sleep Apnea

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America’s expanding waistline may be responsible for another growing problem in our country – sleep apnea. Approximately 18 million Americans suffer from sleep apnea and many of them are overweight or obese. In fact, the most common cause of Obstructive Sleep Apnea in adults is obesity.

Obstructive sleep apnea is a common and serious disorder in which breathing repeatedly stops for 10 seconds or more during sleep. People with this condition often have trouble staying in a deep sleep because their throats close, blocking their airways. As a result, they partially awaken to start breathing properly. They don’t realize they’re waking up and may become very sleepy during the day.

Obstructive sleep apnea can lead to high blood pressure, heart disease, stroke, and even death. People with sleep apnea are also at an increased risk of work and driving-related accidents, due to inadequate sleep at night.  It’s important that anyone with signs and symptoms of obstructive sleep apnea — especially loud snoring, repeated nighttime awakenings and daytime sleepiness speak with a physician.

Fortunately, sleep apnea is treatable. Making an effort to lose weight is the best way to help people sleep better. Recent studies have proven that weight loss can significantly improve and potentially eliminate obstructive sleep apnea symptoms in obese individuals. If, however, weight loss attempts are not successful, a common and effective treatment for sleep apnea is continuous positive airway pressure (CPAP), where patients wear a mask connected to a machine that blows air into the throat, keeping it open while they sleep at night.

If you believe that you have sleep apnea, it is imperative that you get tested. Speak with your doctor and request a referral to a sleep center so experts can perform an overnight sleep study. Jamaica Hospital operates a three-bed, fully private, sleep center. For more information, please call 718-206-5916.

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All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.