Luckily, Dr. Ivan Stein of TMJ & Airway Associates has a few tips for the next time you find yourself in such a predicament. Following these tips can help you fall asleep in just a few minutes.

Take a Series of Slow, Deep Breaths

Becoming fully aware of your breath helps relax your body and prepare you for sleep. You can try inhaling and exhaling slowly, counting each breath or each inhalation-exhalation cycle. Or, you can try inhaling while counting to four, holding your breath while counting to seven and exhaling while counting to eight (repeat the cycle several times). Feel your body and mind relax as you focus on your breath.

Visualize a Peaceful Experience From Your Past

Another relaxation technique that can help you fall asleep is to visualize a serene image or experience from your past. Think of a time when you felt completely relaxed and at peace. As you slowly inhale and exhale, focus on the image and every detail you can remember seeing, smelling, tasting or touching.

Get Out of Bed and Do Something Soothing

If you find you cannot fall asleep after 15 to 20 minutes of getting into bed, it may help to get up and go to another part of your home to do something soothing. Maybe that’s listening to soft instrumental music or reading a book. This prevents you from forming a connection between your bed and the feeling of stress that you cannot fall asleep. When you start to feel sleepy, go back to bed.

Adjust Your Sleep Setting

Keeping your bedroom cool, dark and quiet makes it easier to fall asleep. Figure out what could be improved: maybe it’s adjusting the thermostat, switching out your bed linens, slipping on a sleep mask or installing blackout curtains. Using a white noise machine or app is also useful.

Create a Soothing Bedtime Ritual

A relaxing bedtime ritual prepares your body and mind for restful sleep. Put your smartphone and electronic devices out of reach and create a routine that feels tranquil. You may choose to wind down with a warm bath or shower, drink a non-caffeinated beverage, meditate or read a magazine.

If you have tried all of these tips and still have a hard time falling or staying asleep, a sleep disorder could be to blame. The next step is to consult with a sleep specialist to determine why you are having problems and what can be done about it.

To schedule an appointment with Dr. Stein at TMJ & Airway Associates, please call or email us today.

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The masterminds behind weighted blankets think so.

Weighted blankets look like normal blankets, but are filled with glass or plastic beads that add anywhere from 5 to 30 pounds to the heaviness of the blanket.

Some people claim that the pressure from the blankets creates calm and relaxation for better sleep.

Whether weighted blankets can improve your sleep troubles depends, in part, on your health and medical history. Read on as Dr. Ivan Stein of TMJ & Airway Associates explains how weighted blankets work, and who they can help.

The Science Behind Weighted Blankets

Weighted blankets create firm, consistent pressure that mimics a therapeutic technique called deep pressure stimulation. This technique, similar to what you would experience during a massage, uses hands-on pressure to relax your body’s nervous system, or the system that promotes alertness and vigilance and creates the “fight or flight” response.

Calming nervous system activity with deep pressure simulation leads to positive changes in hormone levels. For instance, research suggests that deep pressure stimulation reduces cortisol, the “stress hormone,” while triggering the release of serotonin and dopamine — the “feel good” hormones that promote relaxation and stabilize mood. Studies show that deep pressure stimulation also triggers oxytocin, the hormone that creates feelings of closeness and attachment, generates calm and helps regulate sleep cycles. Oxytocin levels increase as we sleep and peak during deep REM sleep.

Many people describe the sensation of sleeping under a weighted blanket as being enveloped in a soothing hug. The gentle pressure from being hugged or swaddled helps elicit a sense of calm, making it easier to fall asleep with fewer awakenings during the night. The blankets are heavy enough to exert enough pressure without restricting movement, feeling uncomfortable or generating too much heat.

Safe for Sleep Apnea?

Though studies have shown that weighted blankets improve sleep for individuals with conditions including autism, attention deficit hyperactivity disorder (ADHD) and anxiety, the blankets are currently not recommended for individuals with obstructive sleep apnea. If the blankets are pulled up high enough, they can add more pressure to an already narrowed airway.

Weighted blankets are also not suitable for individuals with asthma or claustrophobia, or children under the age of 3.

Contact Our Sleep Apnea Expert

If you show symptoms of sleep apnea or have been diagnosed with sleep apnea, check with your doctor before trying a weighted blanket. And for more information about the management of sleep apnea, call or email TMJ & Airway Associates.

The post Can a Weighted Blanket Help You Sleep Better? appeared first on TMJ & Airway Associates.

The Snooze Button

If an extra five or 10 minutes of sleep is part of every working morning, that additional time is not doing your sleep cycle any favors. Hitting the snooze button disrupts the deepest part of your sleep cycle, REM or dream sleep. This is the restorative part of your sleep cycle, and you do not get it back in those extra minutes after pressing the snooze button.

In fact, using the snooze button can raise your blood pressure and increase your heart rate, because that is what happens when REM sleep is suddenly disrupted.

Sleep Apnea and the Snooze Button

If you suffer from sleep apnea, you should definitely lose the snooze button. Even if you have not received a definite sleep apnea diagnosis, you may have this condition if you snore heavily and the condition has worsened with aging, or if you find yourself waking up several times during the night. Those carrying extra pounds are more vulnerable to sleep apnea, although it can affect anyone.

Sleep apnea can affect your heart, and that is especially true if your blood pressure rises and your heartbeats increase. It is quite possible that regular use of the snooze button is partly responsible for people suffering heart attacks or other cardiovascular issues not long after awakening.

Changing Habits

The best way to wean yourself off the snooze button is by setting the alarm for the time you normally get up post-snooze button, and then get out of bed. Aim for between seven and eight hours of good sleep per night. Try to go to bed at the same time nightly, and turn off devices and avoid other distractions at least half an hour beforehand. If you cannot fall asleep easily on a regular basis, consult a sleep disorder specialist.

Needless to say, replace your alarm clock with an item that does not include a snooze button. If you start waking up spontaneously just before the alarm goes off, that is an indication that your sleep habits have improved.

Sleep Apnea Screening

If you experience any symptoms of sleep apnea, getting screened for the condition right away is vital for your health. Not only should your sleep get better, but you could literally save your life.

For More Information, Contact TMJ & Airway Associates

If you would like to learn more about sleep apnea screening and the best therapy for your sleep apnea, schedule your appointment with Dr. Stein by calling (855) WHY-SNORE or (855) 949-7667 today.

The post Why the Snooze Button Messes With Your Sleep appeared first on TMJ & Airway Associates.

So what makes a good night’s sleep? West Orange sleep specialist Dr. Ivan Stein breaks down what the survey found and what participants believe is important to getting good sleep.

Elements of a Good Sleep Experience

The National Sleep Foundation asked participants to rate the importance of several elements of their sleep experience using a five-point scale (five meant “very important” and one meant “not important at all”). Here are some of the findings:

• 93 percent rated a comfortable mattress as important
• 91 percent rated comfortable pillows as important
• 86 percent rated comfortable sheets and bedding as important
• 74 percent rated a quiet room as important
• 73 percent rated a dark room as important
• 63 percent rated fresh air and/or air free of allergens as important
• 62 percent rated a clean bedroom as important

Tips to Improve Your Sleep

Here are a few things you can do immediately to improve your quality of sleep:

Follow a consistent sleep routine. Go to bed and wake up at the same time every day, even on weekends, summer months and vacations.

Set an “electronic device curfew” for yourself. Blue light interrupts sleep. Turn off all electronic devices at least an hour before going to bed.

Practice a bedtime routine. Unwind your mind and body by practicing a relaxing bedtime routine. This could be a bath, reading a book or listening to soothing music in bed.

Make your bedroom a sleep sanctuary. Invest in a comfortable mattress, clean and fresh bed sheets and linens, and dim lighting to use right before bedtime. Do not use your bed for eating or working.

Do not eat large meals or drink caffeine late in the day. The same goes with alcohol.

Avoid exercising within three hours of your bedtime. Regular exercise is important for your health but strenuous exercise in the late evening or immediately before sleeping should be avoided.

Avoid taking long naps in the late afternoon or evening. Naps earlier in the day are okay and should not exceed 30 minutes.

If you regularly have difficulty sleeping, an underlying sleep disorder may be to blame. Dr. Ivan Stein is a renowned West Orange sleep apnea specialist who has helped many people get a better night’s rest and live healthier. To schedule an appointment with him, please call (855) WHY-SNORE or (855) 949-7667.

The post What Makes a Good Night’s Sleep? appeared first on TMJ & Airway Associates.

Many Children Are Not Getting the Sleep They Need

According to the poll, nine out of 10 parents think sleep is very important for their child’s performance in school, well-being, mood, health and behavior. However, the poll found that many children are not getting a sufficient amount of sleep.

Children ages 6 to 10 should get an average of 11 hours of sleep a night. The poll found that on average, children in this age group get less than nine hours of sleep a night.

Children ages 11 to 17 should get about nine hours of sleep a night. However, according to the poll, children ages 11 and 12 get about eight hours of sleep, children ages 13 and 14 get about seven and a half of sleep, and children ages 15 to 17 get about seven hours of sleep a night.

Turning off Electronics During Sleep Helps

Three out of four children ages 6 to 17 have at least one electronic device in the bedroom while they are sleeping. The poll found that 27 percent of parents of teens who leave devices on during sleep rate their teen’s sleep as excellent. In contrast, 53 percent of patients of teens who leave devices off during sleep rate their teen’s sleep as excellent. The poll also found that children get more than half an hour more of sleep when there are rules enforced about how late they can use electronic devices.

The Bottom Line

According to the poll, children get a little over an hour more of sleep when parents enforce rules about bedtime. Consider doing the following in your household:

Setting appropriate and consistent bed times. Bed times vary based on your child’s age. Avoid letting your children stay up or sleep in too late during the weekends, summer months and on vacations.

Practicing a relaxing bedtime routine. Set the mood for sleep by having your child unwind with a relaxing activity or routine before going to bed. Possible bedtime routines include a bath after dinner and reading a few chapters from a book.

Enforce a curfew for electronic device usage. Have your child turn off all electronic devices at least an hour before bedtime. It’s very important to lead by example: you too should turn off your devices before bedtime.

For more sleeping tips, please schedule a consultation with Dr. Stein. Contact TMJ & Airway Associates by calling (855) WHY-SNORE or 855-949-7667.

The post Children Sleep Better When Parents Establish Rules and Limit Technology appeared first on TMJ & Airway Associates.

But how effective are sleep trackers? Does the information they gather really help people to improve the quality of their sleep?

The team at TMJ & Airway Associates weighs in below.

How Sleep Trackers Work

A wide variety of sleep trackers are available today. Some you can wear as wristbands while others are non-wearable and you can either slide them under your mattress or place them at your bedside.

The data collected by sleep trackers include the following:

• Heart rate
• How long it takes you to fall asleep
• The amount of sleep you get each night
• The quality of your sleep (i.e., how much tossing, turning, and waking you do)
• How long you spend during each sleep phase (stages 1-4 and rapid eye movement or REM)
• Environmental factors, such as the temperature of your bedroom as well as the amount of light and noise
• Lifestyle factors, including your stress levels, caffeine intake, and diet and exercise habits.

The way sleep trackers gather information is by measuring your body movement.

Wearable sleep trackers measure body movement in a process called actigraphy, which relies on an actigraph sensor worn around your wrist. Non-wearable trackers, on the other hand, leverage echolocation, a reflection technique that tracks your breathing using low-power radio waves.

Are Sleep Trackers Helpful?

If you’re primarily interested in knowing the amount of sleep you get each night, sleep trackers are a reliable means of reporting when you fall asleep and wake up, and the amount of time you spend asleep each night.

However, information about the length of time you spend in each sleep phase may not be as reliable. To get more precise data, you would need to participate in a sleep study conducted by a qualified sleep specialist

New developments are continuously being made with sleep technology, and the more you know about your sleep patterns, the more you can improve your sleep quality.

Contact Us

To learn more about how you can improve your sleep, especially if you have sleep apnea, call or email the team at TMJ & Airway Associates.

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Make Gradual Changes

Ease your body into a new sleep routine. If you need to wake up earlier or later, move your sleep schedule up or back in 15-minute increments. Begin to switch your sleep schedule preferably several weeks leading up to a new shift or work hours as it takes several weeks for your body to fully adjust to a new sleep routine.

Keep Naps Short

Changing and adjusting your sleep schedule may cause you to become more tired than usual during the day. If you need a nap, keep it short. Afternoon naps that last 20 minutes or less can give you a little boost of energy while sleeping much longer or too close to your normal bedtime can interfere with your body’s sleep rhythm and cause you to lose a good night’s rest.

Rely on Light

Light affects the body’s production of melatonin, a hormone that triggers sleepiness. Get into the habit of opening the blinds or turning on the lights in your room as soon as you wake up. When it’s time to go to bed, turn off the lights or dim them as you prepare to go to bed to signal to your body that it’s time to go to sleep. If you work the graveyard shift (typically between midnight and 8:00 a.m.), use blackout curtains to darken your room when it’s time to sleep and use a light dimmer to gradually brighten your room as you wake up, mimicking a sunrise.

Schedule a Consultation with Our West Orange Sleep Specialist

For more tips on how to get a good night’s rest, schedule a consultation with our West Orange sleep specialist. Dr. Stein has helped countless men and women improve their sleep by treating a range of sleep disorders, including sleep apnea and insomnia. To discuss your sleep concerns with Dr. Stein, call TMJ & Airway Associates at (855) WHY-SNORE or (855) 949-7667 today.

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Here’s one thing that you may not be aware of: the time of day you choose to work out can impact your quality of sleep. Here, West Orange dentist and sleep apnea specialist Dr. Ivan Stein explains how long you should wait to sleep after exercising.

Sleep and Exercise

Exercise, especially cardio and aerobic exercise, stimulates the body and raises its temperature for about four to five hours. After that, the temperature decreases, causing the body to start shifting into sleep mode.

It’s important to note that exercise does not affect everyone in the same way. If you don’t have difficulty falling asleep or staying asleep at night, then you may not need to tweak your workout schedule. However, experts recommend that individuals who do have difficulty falling asleep should avoid strenuous workouts in the late evening or immediately before bed. Instead, they should plan for a morning or late afternoon workout. Research shows that late afternoon workouts can help improve symptoms of insomnia.

Not all types of exercise are bad right before bedtime for individuals with sleep problems. Yoga or simple stretching alleviates stress and relaxes the body, making it easier to fall asleep. According to the National Sleep Foundation, people with insomnia who practice yoga once a day are more likely to fall asleep faster and spend more time sleeping than those who don’t.

Schedule a Consultation with Our Sleep Apnea Specialist

If you have difficulty sleeping, you may have sleep apnea, insomnia or another sleep condition. Dr. Stein is a renowned West Orange sleep specialist who has helped countless individuals sleep better at night and live healthier. After evaluating your symptoms and determining the root of the problem, Dr. Stein can recommend the best treatment plan for your unique case. You can schedule a personal consultation by calling TMJ & Airway Associates at (855) WHY-SNORE or (855) 949-7667 today.

The post The Effects of Exercise on Sleep appeared first on TMJ & Airway Associates.

Are you having difficulty getting a good night’s rest? Here, West Orange dentist and sleep specialist Dr. Ivan Stein reveals common sleep mistakes you may be making and how to fix them for better sleep tonight.

Mistake #1: Not Winding Down Before Bedtime

Even if it’s only for a few minutes, transitioning to bed with some meditation, yoga, or other relaxing routine can help you unwind and fall asleep sooner.

Mistake #2: Not Putting Away Your Digital Devices at Bedtime

The white and blue light spectrums emitted by cell phones and other electronic devices can simulate sunlight and suppress the body’s release of melatonin, the hormone that regulates the sleep/wake cycle. Make it a habit to turn off or put away all digital devices an hour or two before bedtime.

Mistake #3: Not Limiting Your Caffeine Intake

Although everyone is different in terms of how they process caffeine, consuming too much of it or having it too late in the day can disrupt the sleep cycle. Avoiding caffeine after 2 p.m. can be a good place to start for people with sensitivities.

Mistake #4: Drinking Alcohol

Although alcohol is a sedative, it short-circuits the natural sleep cycle and puts people into a deep sleep at the expense of other beneficial sleep patterns like REM that help rejuvenate the body. As with caffeine, limit your alcohol intake, especially during the hours leading up to sleep.

Mistake #5: Not Making Adjustments to Your Sleep Environment

If you wake up sweating or uncomfortably hot, consider making changes to your sleep environment. Experts say that 60 to 67 degrees Fahrenheit is the optimal temperature for sleeping, and suggest using a blanket to modulate comfort throughout the night.

For healthy sleep, it is essential to maintain healthy habits and to be aware of lifestyle choices that can impact sleep. At TMJ & Airway Associates, Dr. Stein is dedicated to providing treatment for people who are having difficulty sleeping. To schedule a consultation, please call 855-949-7667.

The post Five Sleep Mistakes You Can Fix Tonight appeared first on TMJ & Airway Associates.

Sleep Diary: The First Steps for Helping Sleep Problems

The first step most sleep specialists advise for new patients is to keep a sleep diary, also known as a sleep log. In addition to basic aspects of sleep patterns like the onset of sleep and wake times, a sleep diary tracks other lifestyle elements like exercise, diet, and alcohol and caffeine consumption.

In 2012, a coalition of sleep experts collaborated to produce a consensus sleep diary that records a common group of endpoints that help define sleep quality. A diary is the ideal way to document how an individual feels about their sleep quality and whether it is improving over time.

Helpful Tips for Keeping a Sleep Diary

The first key when beginning to keep a sleep diary is to understand how personal habits affect sleep. Essential habits relating to diet and exercise impact sleep quality in a significant way. A diary can help determine what lifestyle factors are affecting your quality of sleep and what, if any, changes need to be made.

Keeping track of little details is important as well. In addition to tracking the time you fall asleep and wake up, there are lots of details to note, including:

• Frequency of waking up at night
• Time of waking up at night
• Time of getting in bed
• Nap times and duration
• Frequency and duration of exercise
• Mood log
• Meal log
• Current medications you are taking
• Caffeine and alcohol use

Neglecting to keep a detailed diary can undermine the goal of restoring healthy sleep. It is important to be honest and to write detailed notes about your lifestyle habits and sleep. No detail is too small. In fact, it could be the key to determining the cause of and solution to your sleep problem!

If you are having difficulty getting a good night’s rest, Dr. Ivan Stein encourages you to schedule a consultation. After evaluating your sleeping habits and concerns, the trusted sleep specialist can work with you to determine the best solution. Contact TMJ & Airway Associates by calling 855-949-7667 today.

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