Sleep is essential for good health. People with sleep disorders have trouble sleeping soundly at night, or staying awake during the day. Let us help you by diagnosing and treating your sleep disorders at one of our convenient sleep center locations.
Chambersburg Hospital Sleep Center | Monday - Friday | 7:30 pm - 7:30 am
Shippensburg Sleep Center | Mondays, Wednesdays, & Thursdays | 7:30 pm - 7:30 am
Waynesboro Hospital Sleep Center | Tuesdays & Wednesdays | 7:30 pm - 7:30 am
Once detected, sleep apnea can usually be corrected.
Some people with sleep apnea stop breathing hundreds of times during one night’s sleep. Sleep apnea is associated with heart rate and rhythm irregularities, oxygen level changes, and sleep disturbance.Sleep apnea is a disorder that causes you to stop breathing during sleep.
If sleep apnea remains untreated it can lead to:
- High blood pressure
- Heart attack
- Heart disease
- Accidents associated with excessive daytime sleepiness
- Snoring with grunting and/or gasping
- Restless sleep
- Morning headaches
- Sexual dysfunction
- High blood pressure
A sleep study uses special technology to measure your body’s changes during sleep.
The results of a sleep study can help your doctor find a way to help you get a better night’s sleep.
Sleep studies are commonly used when you’re experiencing insomnia, snoring, excessive daytime sleepiness, leg jerking during sleep, and high blood pressure.
Treating Sleep Apnea
The most simple and effective way to treat sleep apnea is with Continuous Positive Airway Pressure (CPAP) Therapy.
CPAP is designed to send a gentle flow of air into the nose via a mask. The flow of air holds the airway open so you don’t snore or stop breathing.
Secrets to a Good Night's Sleep
- Listen to white noise or relaxation CDs. Some people find that white noise or nature sounds help them sleep.
- Avoid before-bed snacks, particularly grains and sugars. Grains and sugars will cause your blood sugar to rise, making it difficult to sleep. Later in the night when your blood sugar drops, you may wake up and feel as if you can’t go back to sleep.
- Sleep in complete darkness or with as little light as possible. Even the tiniest trickle of light into a room can disrupt your sleep. If you turn lights on while you use the bathroom you will stop the production of melatonin (an important sleep aid) in your body. So, if you must use the bathroom in the middle of the night, only turn on the smallest amount of light you will need, if any.
- No TV before bed. Television stimulates your brain, making it difficult for you to fall asleep. Also, if the television is on during the night, the light created is disrupting your sleep as well.
- Wear socks to bed. Cold feet can wake you up in the middle of the night. Due to circulation issues, the feet usually get cold before the rest of your body.
- Journaling. If your mind is racing, try writing your thoughts down before you try to sleep.
- Keep bedroom temperature cool. Many people keep their homes and bedrooms too warm. Try keeping the temperature in your bedroom no higher than 70 ºF.
- Avoid caffeine. Some people may not feel the affects of caffeine until long after it is consumed. So be careful when you have that afternoon soda. You may have a long night ahead of you.
- Avoid alcohol. Alcohol may initially make you drowsy, but you can wake up several hours later and unable to fall asleep. Also, your sleep will be a much less restorative sleep.
- Lose weight. Sleep apnea can occur because a person is overweight. This will prevent you from achieving a restful sleep.
- Don't drink any fluids within 2 hours of going to bed. This may help you stay asleep, and you will not need to get up and go to the bathroom.
- Take a hot bath, shower or sauna before bed. If you raise your body temperature in the late evening, your body temperature will fall at bedtime, helping you sleep better.
- Remove the clock from view. Watching the minutes tick by as you continue to wake up will only add stress, which will not help you sleep.
- Keep your bed for sleeping. Don’t watch TV in bed or do work.
- Don't change your bedtime. You should go to bed and wake up at the same time everyday, even on the weekends. This will help your body to get into a rhythm, making it easier to fall asleep and wake up.
- Make certain you are exercising regularly. At least 30 minutes of exercise each day will help you achieve a better night’s sleep.
- Establish a bedtime routine. This could include meditation or deep breathing. The key is to feel relaxed.
- Wear an eye mask to block out light. As said before, it’s important to sleep in complete darkness. This is not always an easy task, so try an eye mask. The mask can help to block out light that is still in the room.
- Put your work away at least one hour (but preferably two or more) before bed. Give your mind a chance to cool down.
- Have your adrenals checked by a good natural medicine clinician. Insomnia may be caused by adrenal stress, so talk to your doctor if you are still having trouble sleeping.