Posts for tag: Insomnia
How sleep medicine in Portland, OR, can help you sleep better
Occasional trouble getting to sleep is a common problem, especially if you are under stress. If occasional sleep difficulties turn into a more frequent occurrence, you could have insomnia, which can cause serious side effects. Your doctors at Pacific Sleep Program can help treat insomnia. They have two convenient office locations in Portland, and Astoria, OR, to help you on the road to better sleep.
So, how do you know if you have insomnia? There are several identifiable symptoms. According to the Mayo Clinic, some of the most common symptoms of insomnia include:
- Frequent difficulty falling asleep at night
- Waking during the night
- Waking too early in the morning
- Not feeling rested after a night of sleep
- Sleepiness or grogginess during the day
- Feelings of irritability, depression, or anxiety
- Difficulty concentrating or remembering
- Increased mistakes or accidents
- Frequent worrying about getting to sleep
There are several small adjustments you can make that may help your insomnia. You can try:
- Waking up and going to sleep at the same time every day
- Exercising and staying active on most days
- Reviewing the side effects of your medications
- Discussing any medication changes with your doctor
- Avoiding naps, or taking only short naps
- Avoiding nicotine, caffeine, and alcohol
- Avoiding eating before you go to bed
You should also strive to make your bedroom a comfortable, relaxing retreat, used primarily for sleeping. Avoid having a television or other blue-screen device in your bedroom. You can also try adding a ritual to help get ready to sleep. Some ideas include taking a warm bath, reading, or listening to soft music.
Insomnia can wreak havoc on your body, your mind, and your spirit, making you feel listless and unable to concentrate. You don’t have to let insomnia take over your life. Instead, just pick up your phone and call your doctors at Pacific Sleep Program, with offices in Portland, and Astoria, OR. Call now to ask questions about sleep medicine and make your appointment today!
What your doctors in Portland, Oregon want you to know.
If you are unable to get to sleep night after night, it could be a sign you have insomnia, which can lead to serious medical issues. Your doctors at Pacific Sleep Program want to help. They have convenient office locations in Portland, and Astoria, Oregon to help you get a good night’s sleep.
So, what is insomnia? According to the National Sleep Foundation, insomnia is characterized by difficulty getting to sleep or difficulty staying asleep. Lack of proper sleep can cause you to:
- Feel fatigued
- Have low energy
- Have problems concentrating
- Have mood swings
- Have performance issues
There are two types of insomnia, both based on how long the condition lasts:
Acute insomnia which happens only briefly and is usually caused by anxiety from a life event; this type of insomnia often goes away on its own without treatment.
Chronic insomnia which happens at least 3 nights during the week and lasts for at least 3 months; this type of insomnia is more complicated and can arise from various causes including changes in work schedule, environmental changes, medications, and medical disorders.
So, what can you do about insomnia? There are several simple tricks you can try at home to get a good night’s sleep, including:
- Having the same bedtime and wake time every day
- Staying active and exercising
- Avoiding medications that can cause insomnia
- Avoiding naps, and if you do take a nap, make it short
- Avoiding smoking and nicotine products
- Limiting consumption of caffeine and alcohol
- Not eating large amounts of food before sleep
It’s also important to make your bedroom comfortable, without a television.
If your insomnia doesn’t get better with home remedies, it’s time to see your doctors at Pacific Sleep Program. They may recommend behavioral therapy, medications, and relaxation techniques to help you get to sleep. You don’t need to toss and turn every night when help is a phone call away. It’s time to call your doctors at Pacific Sleep Program, with offices in Portland, and Astoria, Oregon.
According to statistics from the National Institutes of Health, as much as 30 percent of the population suffers from inadequate or interrupted sleep on an ongoing basis.
The effects of insomnia can have serious consequences on mental and physical health, as well as in lost productivity on a national scale. According to an international study conducted by RAND Europe, the United States loses over $400 billion a year and over a million working days as a result of sleep related issues among the workforce. The Pacific Sleep Program in Portland, Oregon offers sleep assessment and testing programs to help diagnose sleep disorders like insomnia and sleep apnea.
Diagnosis and Treatment for Insomnia in Portland
Insomnia is a sleep disorder that interferes with the ability to fall and stay asleep throughout the night. Over three million Americans reportedly suffer from chronic insomnia. The most common signs and symptoms include:
- Difficulty falling asleep at night
- Waking up frequently/difficulty staying asleep throughout the night
- Feeling tired/exhausted after sleeping
- Anxiety and depression
Chronic insomnia and sleeplessness can affect everything from mood, memory, concentration and motor skills (like driving a car).
What Causes Insomnia?
Many sleep disorders go undiagnosed, with people living with the effects of their condition for years, often unaware of the source of the problem. There are a number of factors that can disrupt sleeping patterns and lead to insomnia. Some of the most common causes include:
- Poor diet
- Excessive alcohol, caffeine and nicotine
- Certain medications
- Health conditions
Sleep Medicine in Portland
Are poor sleeping patterns affecting your health, productivity and quality of life? If you are suffering from symptoms of insomnia or other sleep problems, contact the Pacific Sleep Program in Portland, Oregon to schedule a consultation today.
Lack of sleep affects every aspect of your life, from your performance at work to your relationships with family members. Sometimes it seems as if the harder you try to fall asleep, the more difficult it is to achieve your goal. Gerald B. Rich, MD, PC, the founder of Pacific Sleep Program, along with doctors Radhika Breaden, Gregory Clark and Andrea Matsumura, are here to share a few tips for Astoria residents who suffer from insomnia.
Create the perfect environment
Bright lights, noise, and rooms that are either too hot or too cold can interfere with your ability to fall asleep or remain asleep. Although some people claim that they can sleep anywhere, most of us benefit from sleeping in a dark, quiet room. It's hard to sleep if you aren't comfortable. Replace worn mattresses and wear your softest pajamas or clothing to bed.
Skip the caffeine
Since caffeine is a stimulant, it's not surprising that it interferes with your ability to fall asleep or sleep deeply. The effects of caffeine can last for hours, which means that the cup of coffee you drank at 4 p.m. may make it hard to fall asleep at 10 p.m. Drink coffee, tea, colas and other beverages containing caffeine early in the day. Switch to herbal tea or other non-caffeinated drinks in the afternoon or evening.
Establish a routine
You may be able to eliminate insomnia by sticking to the same sleep routine every day of the week. Resist the urge to sleep in on Saturday, as varying sleep schedules can confuse your body. Make exercise a part of your daily routine. Exercise helps reduce stress and tension and can help you sleep better. Although exercise can be helpful, don't work out several hours before you plan to go to bed, as exercise can initially make you feel more energetic.
Call the experts in Astoria
If nothing you try relieves your insomnia, make an appointment with a sleep disorders doctor. These physicians specialize in a variety of sleep problems and can help you get more rest.
Is insomnia controlling your life? Call Astoria doctors Gerald B. Rich, MD, PC, and his colleagues Drs. Radhika Breaden, Gregory Clark and Andrea Matsumura, at (503) 325-3126 today. A better night's sleep awaits you!