Healthy Living March 2011

Spring 2011

Healthy Living

The

Sleep Issue A supplement to the Skagit Valley Herald and Anacortes American

Healthy Living

04 Editor Bev Crichfield | bcrichfield@skagitpublishing.com Advertising Director Mark Dobie | mdobie@skagitpublishing.com Display Advertising Manager Deb Bundy | dbundy@skagitpublishing.com Advertising Operations Manager Sarah Hickman | shickman@skagitpublishing.com Photographer Frank Varga | fvarga@skagitpublishing.com

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Table

of Contents

Sleep, an essential for overall health................................ 04 Frequent urination often responsible for lost sleep........... 06 How much sleep do I really need?.................................... 07 Health Announcements..................................................... 08 Sleep Tips......................................................................... 10 Can a workday nap increase employee productivity?....... 11 Separate beds or blankets can help couples sleep.......... 12 Rest Assured: finding the right mattress............................ 13 Local sleep centers........................................................... 14 SIDS safe sleep list........................................................... 15

Advertising Consultants Stephanie Harper | sharper@skagitpublishing.com Leah Hines | lhines@skagitpublishing.com Marcus McCoy | mmccoy@skagitpublishing.com Michelle O’Donnell | modonnell@skagitpublishing.com Kathy Schultz | kschultz@skagitpublishing.com Katie Sundermeyer | ksundermeyer@skagitpublishing.com Paul Tinnon | ptinnon@skagitpublishing.com

Advertising Operations Ashley Crerar Jody Hendrix SKAGITPUBLISHING Patricia Stowell Abby Jackson 1215 Anderson Road Jenny Overman Mount Vernon, WA P: 360.424.3251 Design & Layout Š2010 Skagit Publishing Christina Poisal

Sleep An Essential for Overall Health night.

Duffy was shocked.

“I had absolutely no idea,” she said.

“Everybody looked at that (116 times) number and was amazed that I was functioning at all.”

Sleep Essential for Life

By BEVERLY CRICHFIELD Features Editor

W

hen it comes to major health issues, most people don’t even include sleep on their list.

Mount Vernon attorney Cheryl Duffy certainly didn’t when she went to see her doctor for a routine checkup early last year.

After her doctor began asking her questions, “How are you sleeping?” a light bulb went on in Duffy’s head.

As a matter of fact, she hadn’t been sleeping well, she said. She was tired all the time, never felt rested, had a tough time concentrating at work and took a nap almost every day.

Duffy’s doctor sent her to see the sleep specialists at Skagit Valley Hospital’s Center for Sleep Disorders.

After a short consultation, Dr. Murali Maheswaran, director of sleep medicine at the hospital, suggested Duffy take a sleep test to find out if she had a possible sleep disorder.

After spending a night at the center’s sleep lab, there was no doubt: Duffy was suffering with sleep apnea.

The test showed she was waking up an average of 116 times an hour that

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By the time Dr. Maheswaran sees patients at Skagit Valley Hospital’s sleep center, they’re usually suffering from a long list of medical complaints either kick-started or compounded by an underlying sleep problem.

And many of those same patients, including Duffy, may have gone years not knowing that the root of their health problems comes from sleep —

or lack thereof, Maheswaran said.

Diabetes, irritable bowel syndrome, heart arrhythmia, muscle pain, high blood pressure, concentration problems — all can be a products of poor sleep, he said.

“Sleep has a huge role in our physical and emotional well-being,” Maheswaran said, standing outside one of the six rooms at the hospital’s sleep center where specialists conduct sleep studies on patients.

“There’s a large connection with how sleep affects every organ of our body,” he said, from the bowels and brain, to the heart and nervous system.

Most people spend an estimated one-third of their lives sleeping,

Photo: Frank Varga / Skagit Publishing Lindsey Dostart, communications assistant, shows recently how sleep technicians ready a patient for an all-night sleep study at the United General Hospital Sleep Disorders Center in Sedro-Woolley. Technicians use electrodes and a chest monitor to check a patient’s vital signs and look for symptoms of a sleep disorder.

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Photo: Frank Varga / Skagit Publishing Janette Taylor, director of Pulmonary Services at the United General Hospital Sleep Disorders Center in Sedro-Woolley, and Jason Wehr, sleep technician, explain how they watch monitor a patient’s vital signs during an all-night sleep study at the center.

experts say. According to the National Institute of Neurological Disorders and Stroke, about 40 million Americans each year suffer from chronic, long-term sleep disorders, while an additional 20 million struggle with occasional sleeping problems.

The largest group of sufferers tends to be people ages 50 and older, women going through menopause and shift workers, who have an especially tough time establishing a solid sleep pattern and routine, experts say.

Sleep is an essential element of restoring the body, Maheswaran said.

Many critical functions occur during sleep.

When a sleep disorder arises, it throws those systems out of balance, creating a long list of sleep disorder symptoms and other health problems, Maheswaran explained.

Major Sleep Disorders

While there are between 85 and 90 definable sleep disorders, most problems stem from a handful.

One of the most common problems is obstructive sleep apnea, characterized in adults by gasping and choking while sleeping, a disruption in breathing, and in children, hyperactivity.

The condition can be caused when www.goskagit.com

the muscles at the back of the throat sag or fail to keep the airway open.

According to the National Sleep Foundation, about 18 million Americans have been diagnosed with sleep apnea.

People with sleep apnea often end up waking several times a night, interrupting the deep sleep cycles that are so essential to maintain overall health, explained Jason Wehr, sleep technician at United General Hospital in SedroWoolley.

During deep sleep, the body repairs and regenerates tissues and builds bone and muscles. When people with apnea stop breathing, they don’t take in enough oxygen and carbon dioxide builds up in the body. Too much carbon dioxide can damage internal organs over time. It can cause heart and respiratory problems, said Janette Taylor, director of Pulmonary Services at United General Hospital’s Sleep Disorders Center in Sedro-Woolley.

“A lot of cardiac patients’ problems are related to sleep problems,” Taylor said. “With a cardiology patient, the first thing I order is a sleep study.”

While snoring and gasping at night are common symptoms of sleep apnea, some symptoms aren’t as obvious: acid reflux, constant night sweats Skagit Publishing

and morning headaches, said Anand Gersappe, the medical director of the Island Sleep and Wellness Center at Island Hospital in Anacortes.

“Patients may come in to see us with something different (than snoring or gasping at night), but you find out they have sleep apnea,” Gersappe said.

Sleep apnea is commonly treated by improving airflow to the body while the patient is sleeping. Sleep specialists often prescribe a continuous positive airway pressure (C-PAP) machine, which pumps air through a tube connected to mask that fits over a patient’s nose or nose and mouth while he or she sleeps to improve the flow of oxygen.

In some cases, surgery can help, Wehr said.

Several other common sleep disorders are insomnia — a difficulty in getting to sleep or staying asleep — and periodic limb movement disorder — kicking and sudden jerks while sleeping — Wehr said.

Another sleep condition, narcolepsy, also is more common than people realize, Wehr said. Narcolepsy is characterized by a sudden and irresistible desire to sleep. People with narcolepsy can suddenly fall asleep wherever they are from a few minutes, to a few hours.

Like narcolepsy, the prevalence of a sleeping disorder can change depending on the population or even culture, Wehr said. For instance, the condition is more common in Japan, he said.

Gersappe added that the number of teens and young adults being diagnosed with sleep disorders has increased, thanks in part to greater awareness of the importance of sleep — and the Internet.

“They tend to be educated, and already have been on the Internet and looked up their complaints,” Gersappe said.

The Sleep Solutions

While people are becoming more aware of the importance of sleep, many still don’t realize when they might have a sleep disorder, Gersappe said.

Most people show up at one of the (Cont. on p. 7)

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Frequent Urination Often Responsible for Lost Sleep Here are some of the common causes of nocturia: • Drinking too much of a beverage before bed • Consuming alcohol, caffeinated beverages or tea and other diuretics that can increase urine output • Fluid redistribution when a person is lying down to sleep • C ertain medical conditions, including: congestive heart failure, diabetes mellitus, heart disease, diabetes insipidus, high blood pressure and vascular disease, among others Treating Frequent Nighttime Urination

The road to a better night’s sleep may involve taking steps to treat frequent nighttime urination. Metro.

Creating a Journal

Metro Creative Connection

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here are many conditions that may interrupt sleep or contribute to insomnia. However, frequent nighttime urination may be one of the foremost culprits contributing to many older individuals’ interrupted sleep and daytime sleepiness.

Introduction to Nocturia Frequent nighttime urination, also called nocturia, is a common cause of sleep loss, according to the National Sleep Foundation. Nearly 65 percent of older individuals ages 55 to 84 often report this disturbance at least a few nights per week. Although many seniors experience nocturia, it can occur at any age.

A person who cannot go 6 to 8 hours during the night without rising to use the bathroom is said to have nocturia.

Frequent urination is also used to describe having to rise to visit the bathroom several times during the night for more than two days during the week.

Nocturia is generally the result of an underlying medical condition. It can also be connected back to medications one is taking or be a side effect of certain lifestyle habits.

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A doctor or specialist may offer strategies for helping with nocturia. First, an assessment of habits and medical conditions can offer clues into the reasons behind the frequent urination. An answer simply may be a reduction in fluids at night or a change in diet.

Individuals who find a medical condition is at the root of nocturia can try different procedures to correct the problem, including a variety of medications, herbal supplements or exercises.

Documenting cases of nocturia and when urinary frequency is at its worst can help experts develop a treatment plan. It is also helpful to answer a few questions to better advise a doctor.

• When did symptoms begin?

• Is there an increase in the amount of urine?

• How often are bathroom visits made?

• Have there been any changes in your diet?

• How often do you drink beverages that contain caffeine or alcohol?

• Have you had a recent bladder infection?

• Are there any changes in the color of your urine?

• Are you pregnant?

• What medications are you taking?

Nocturia is the frequent need to visit the bathroom at night. It is not to be confused with bedwetting or leakage of urine. This condition can adversely affect the health of individuals by causing broken sleep and subsequent daytime drowsiness and irritability. Seeking a treatment option quickly can put people on the road to a more restful night’s sleep.

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(Cont. from p. 5)

county’s three sleep centers only after a prodding from their sleeping partner, he said. An increasing number of people also are referred to a sleep specialist by their primary care doctors, who in recent years have become more aware of the symptoms of sleep disorders, Gersappe said.

When a patient arrives, sleep specialists evaluate them depending on their medical and sleep history and their symptoms before having them visit a sleep lab for an all-night sleep study.

A recent visit to United General Hospital’s sleep lab showed a comfortable room with a homey double bed, night table, closet, bathroom, television and warm lighting.

The patients stay all night and are monitored for breathing, heart rate, brain waves and more. Specialists also watch a person as they sleep for signs of snoring, waking, kicking or thrashing.

Most patients have surprisingly

little trouble getting to sleep, Wehr said. A few require more than one session in the sleep lab before they’re diagnosed.

Then doctors try to determine the most effective treatment, Wehr said.

Those treatments can range from changing behaviors and prescribing medication, a CPAP machine or even in some cases, surgery, he said.

For patients, treatment can change their lives.

D u f f y b e g a n u s i n g a C PA P machine at night to relieve her sleep apnea. At first, using the machine was awkward. But as the months went by, Duffy saw significant improvements in her overall health.

“I’m a lot more rested, I’m dreaming more; I also lost 12 pounds and my blood pressure is great,” she said.

“You don’t realize how bad you were until you aren’t that way anymore,” she said. “For me, it’s been amazing.”

How much sleep do I really need?

• Newborns (0-2 mo.): 12-18 hours • Infants (3 to 11 mo.): 14 to 15 hours • Toddlers (1-3 yrs): 12 to 14 hours • Preschoolers (3-5 yrs): 11 to 13 hours • School-age children (5-10): 10 to 11 hrs • Teens (10-17): 8.5-9.25 hours • Adults: 7-9 hours Source: National Sleep Foundation

Are you getting the sleep you need?

Millions of people suffer due to lack of quality sleep.

Inadequate sleep causes: • workplace injuries • traffic accidents • decreased productivity 75% complain about sleep - 10% get treatment!

For info call:

360.299.8676

1110 22nd Street, Anacortes www.goskagit.com

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Upcoming health-related announcements, discussions or classes in the local area: HEALTH ANNOUNCEMENTS HEALTH CARE ENROLLMENT — Parents who want to add their children to their individual health insurance plans or buy child-only plans can do so during two special open-enrollment periods this year, from March 15-April 30, and Sept. 15-Oct. 31.

During open-enrollment times, children 18 & younger cannot be denied health insurance because of a preexisting condition. People looking for coverage for their children outside of the enrollment dates can apply either to the Washington State Health Insurance Pool (WSHIP), or if they qualify, to the new Pre-existing Condition Insurance Plan (PCIP-WA).

For information about the individual health insurance market, call the Insurance Consumer Hotline at 800562-6900.

SLIM DOWN YOUR PETS, WIN BIG MONEY: Join Alison Sweeney, host of “The Biggest Loser,” in a New Year’s resolution to help pets lose weight by taking the Hill’s PetFit Challenge. For a chance to win $1,000,000, submit a simple essay describing your pet’s weight loss by March 31 at www. petfit.com.

INSIDE TRACK MALL WALK:

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Sponsored by the United General Hospital at the Cascade Mall in Burlington for people of all ages and abilities who want a safe, comfortable environment in which to walk for fitness, 7:00-10:00 a.m., Mondays through Saturdays. Free Blood pressure screenings are available every Monday morning. Free T-shirt with registration and can earn prizes for mileage walked. For more info: (360) 856-7245 or www.unitedgeneral.org.

MEDICARE: Free information about Medicare Part D is offered at area senior centers and hospitals by Statewide Health Insurance Benefits Advisors. SHIBA counselors also offer individual counseling about health insurance. United General Hospital sponsors the SHIBA HelpLine in Skagit County: 360-856-7298 or 360428-2345.

SELF-DEFENSE FOR WOMEN AND GIRLS: Burlington Parks and Recreation will offer a series of selfdefense classes for women and girls at the Burlington Parks and Recreation Center, 900 E. Fairhaven Ave. Register

by March 25 by calling 360-755-9649.

• Self-Defense For Women, ages 18 and older: Noon to 5 p.m. Saturday, April 2. Learn the three most crucial self-defense lessons: recognizing when someone’s planning an assault, how to use body language and your force to interrupt an intended assault, and simple, effective physical skills to disable an attacker. $95. $8 handout fee paid to instructor.

• Mom And Me Self-Defense, ages 13 and older: 11 a.m. to 2 p.m. Sunday, April 3. Mothers and their tween/teen daughters come together in a relaxed, Skagit Publishing

comfortable atmosphere to learn about skills crucial for increased confidence, safety and independence. $95 for the pair. $8 handout fee paid to instructor.

• Self-Defense For Teen Girls, ages 14 to 19: 2:30 to 5:30 p.m. Sunday, April 3. Focusing on crucial life skills young women need for increased confidence, safety and independence, this class covers strong body language, targets and assailant tricks and also includes discussions on dating violence, sexual assault and abuse. $59. $8 handout fee paid to instructor.

CAREGIVER BURNOUT: The Northwest Regional Council in Burlington offers the Family Caregiver Support Program to save caregivers from burnout. NWRC also maintains a caregiver library, with resources available online at www.nwrcwa.org. 360428-1301.

ACUPUNCTURE/STRESS REDUCTION: 10 a.m. to noon every Tuesday at Middle Way Acupuncture Institute, 321 W. Washington St. Suite 334, Mount Vernon. No appointment www.goskagit.com

required for this free community/veterans acupuncture clinic. Free mindful silent sitting is offered from 6:15 to 7 p.m. every Monday. 360-610-7706.

B reast C ancer A dvo cates: Survivors with the Angel Care Breast Cancer Foundation will attend consultations, chemotherapy and radiation appointments with newly diagnosed breast cancer patients. 877-4173484, angelcare@angelcarefoundation. org or www.angelcarefoundation.org.

QUIT SMOKING ASSISTANCE: Tobacco cessation support services are available to the public through the Washington State Department of Health: • By phone: The Washington State Tobacco Quit Line, 800-QUIT NOW (784-8669) in English or 877-266-3863 in Spanish, provides referral to a “quit coach,” who helps callers develop a quit plan and mails them stage-appropriate cessation materials.

Free nicotine replacement therapies are available for those who are uninsured or covered by Medicaid.

• Online: www.quitline.com offers information, tips and encouragement from others to stop using tobacco.

Information about protecting yourself and others from smoke is available online, www.smokefreewashington. com.

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PROGRAMS AT ISLAND HOSPITAL, 1211 24th St., Anacortes. For more information or to register: 360299-4204 or www.islandhospital.org.

class designed for ages 55 and older will refresh your defensive driving techniques, help you review the rules of the road, learn new traffic laws and more, from 9 a.m. to 1 p.m. Thursday and Friday, March 24-25, at Island Hospital Conference Rooms 1, 2 and 3.

Get a discount on your auto insurance for completing the course. Registration is required: $12 AARP members; $14 nonmembers. 360-299-1309.

LUMBAR SPINAL STENOSIS: Dr. Mourning from Northwest Orthopaedic Surgeons will discuss treatment options for lower back discomfort from spinal stenosis that leads to pain and numbness or weakness in the legs, feet and buttocks, from 7 to 8 p.m.

Monday, March 28, at the IHRC Conference Rooms 1, 2 and 3. Registration required.

LIVING WILL/DURABLE POWER OF ATTORNEY: Learn about completing important documents to have someone make medical decisions for you if you’re not able, from 2 to 3 p.m. Monday, April 11, at the IHRC Conference Room 3. Free, but registration required.

LIFE AFTER JOINT REPLACEMENT THERAPY: This class will discuss management of durable medical equipment, standard hop precautions and common occupational and physical therapeutic exercises conducted with patients after surgery, from 4 to 5:30 p.m. Wednesday, April 13, at the IHRC Conference Rooms 1, 2 and 3.

Free, but registration required.

SKIN CARE FROM NATURE: Learn to make beauty oils for wrinkles, scars, acne, dry or oily skin and more from 6 to 7:30 p.m., Tuesday, March 22, in the IHRC Conference Room C. $20, includes supplies.

BREASTFEEDING MATTERS: Covers the benefits of breastfeeding and breastfeeding in the early weeks of postpartum, in special situations and while working, from 5 to 6:30 p.m.

Monday, April 18. $10, registration required.

AARP DRIVER’S SAFETY: This

URINARY LEAKAGE: Learn

ways to strengthen your pelvic floor muscles to help prevent urinary leakage from 9 to 11 a.m. Tuesday, April 26, at IHRC Conference Rooms 1, 2 and 3. $10, registration required.

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PROGRAMS AT SKAGIT VALLEY HOSPITAL AND REGIONAL CLINICS, 1415 E. Kincaid St., Mount Vernon. For more information: 360424-4111 or www.skagitvalleyhospital. org.

FA M I LY B I RT H C E N T E R TOURS: The Skagit Valley Hospital Family Birth Center offers free tours twice a month. To schedule a tour: 360814-2424 or 360-629-6481.

JOINT REPLACEMENT: 1 to 3 p.m. the first and third Wednesdays each month in room San Juan B. Free, for patients preparing for upcoming joint replacement surgery. For more information: 360-814-2424.

HEART-HEALTHY FITNESS: Attain individual goals in strength training, balance and cardiovascular fitness with one-on-one professional guidance through Skagit Valley Hospital. For questions and class times: 360-814-8368.

CHILDBIRTH EXPRESS: Select a one-day Saturday or a two-day weekend intensive childbirth preparation class. The fee is $95, and preregistration is required. Register at the same time for the Breastfeeding and Newborn Care class, $25, and receive a $5 discount. Register: 360-814-2424 or 360-629-6481.

AUTISM 203: Advocacy-Love, Understanding and Best Practices for IEPs, a 90-minute class for parents and caregivers of children with autism who wish to better understand the disorder, from 7 to 8:30 p.m. Thursday, March (Cont. on p. 15)

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march 2011 | spring Healthy Living

Sleep Tips Metro

Feeling tired during the day? Can’t get to sleep when you want? Try these tips from the National Sleep Foundation to help you get a better night’s rest:

• USE YOUR BEDROOM FOR ONLY SLEEP AND SEX Remove work materials, computers and televisions from your bedroom.

• MAINTAIN A REGULAR BED AND WAKE TIME SCHEDULE,

• FINISH EATING AT LEAST 2-3 HOURS BEFORE YOUR REGULAR

People’s sleep-wake cycles are regulated by a circadian clock in their brains and the body’s need to balance sleep and wake time. Keeping regular waking and bedtimes can strengthen the circadian function and help with sleep onset at night.

Avoid heavy meals before bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort at night. Don’t drink too many fluids before bed to prevent having to get up to go to the bathroom at night.

INCLUDING WEEKENDS

BEDTIME

• EXERCISE REGULARY Exercise makes falling asleep easier and to a sounder sleep. But don’t exercise right before you go to bed - finish your workout at least three hours before bedtime.

• ESTABLISH A REGULAR, RELAXING

BEDTIME ROUTINE

A relaxing routine activity right before bedtime conducted away from bright lights helps separate sleep time from stimulating activities, stress or anxiety.

Some studies suggest that soaking in hot water before hitting the sheets can ease the transition into deeper sleep.

• AVOID CAFFEINE Caffeine is a stimulant and can keep you awake. Avoid caffeine products, including sodas, teas, coffee and chocolate, before bedtime. Avoiding caffeine 6-8 hours before bedtime can improve sleep quality.

• CREATE A SLEEP-CONDUCTIVE

ENVIRONMENT THAT’S DARK, QUIET AND COMFORTABLE

Avoid interruptions to sleep. Check your room for noise or other distractions, including a bed partner’s sleep disruptions, such as snoring, light and dry or hot environment. Consider blocking out curtains, eye shades, ear plugs, “white noise,” humidifiers, fans and other devices.

• AVOID NICOTINE Nicotine is a stimulant; smoking before bed makes falling asleep difficult. When smokers go to sleep, they experience withdrawl symptoms, which also cause sleep problems.

• SLEEP ON A COMFORTABLE MATTRESS AND PILLOWS The mattress you’ve been using for many years may have exceeded its life expectancy — 9 or 10 years. Make sure you have comfortable pillows and make the room attractive and inviting for sleep — and free of allergens.

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• AVOID ALCOHOL Most people think of alcohol as a sedative, but it actually disrupts sleep.

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Can a Workday Nap Increase Employee Productivity?

Metro Creative Connection

“Seinfeld” character George Costanza may have had the right idea when he had a custom-built bed installed under his desk at his Yankee Stadium office. New research indicates falling asleep on the job actually may be good for employees, not merely grounds for firing.

Many people have already heard about the benefits of power naps. They can boost alertness and brainpower.

They also can be a boon to people who are not getting enough sleep at night.

The American Academy of Sleep reports that most people do not get enough sleep. Power naps can be just what they need.

Many companies are recognizing the benefit of power naps and encouraging workers to catch a quick snooze. Some

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offer reclining chairs or renewal rooms.

Others give workers the opportunity to unfold a nap mat — pre-school style — and catch a few ZZZs on the floor.

According to a 2007 study published in the Archives of Internal Medicine, people who take daily 30-minute naps are 37 percent less likely to die of

heart disease than those who don’t nap. Naps also may boost immune system response, leading to workers who are sick fewer times and less likely to have to take personal days for illnesses.

Some companies that don’t have space for napping set up arrangements with spas for discount packages in relaxation rooms or napping areas.

Allowing employees to take naps is an inexpensive option for businesses looking to boost employee performance and morale. It can also be a way for financially struggling companies to offer incentives to employees in lieu of pay raises.

Workers who think that napping would be a positive addition to their company can petition higher-ups to allow napping on company time or during breaks and lunch hours.

DON’T GET YOUR MERCURY “SILVER” FILLINGS REMOVED! Unless your dentist practices the safe mercury removal protocols recommended by the International Academy of Oral Medicine and Toxicology. Find a safe mercury free dentist at www.IAOMT.org today!

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Separate Beds or Blankets Can Help Couples Sleep

By COLLEEN NEWVINE TEBEAU Associated Press

When we were newlyweds, my husband and I heard a lot of mildly naughty jokes about sleeping together.

But for us, sleeping together — that is, actual sleeping — was no laughing matter.

John snored, I twitched. He stayed up late, I got up early. He liked a cold room with the blankets untucked, I wanted the blankets tucked in to keep me warm. Neither of us was getting much good rest.

We were not alone: Lots of couples have sleep habits that keep each other awake. The Better Sleep Council, funded by the mattress industry, surveyed 1,000 Americans in 2007 and found 1 in 3 reporting that their partner’s sleep habits affected their own sleep.

But, say designers and therapists, there are plenty of creative solutions to such problems.

“I’m a hopeless romantic,” said Beverly Hills, Calif., designer Christopher Grubb, who likes helping clients enjoy sleeping in the same room.

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Snoring, he says, is a common problem among his clients, and one found relief with an anti-snoring pillow from Sona, one of several companies that offer pillows designed to help prevent snoring by keeping the sleeper’s airway open.

Grubb also suggests sheets with a high thread count to maximize comfort, a mid-weight comforter to balance different temperature preferences, and beds that cater to partners’ different needs.

Sometimes, that can mean two mattresses, side by side. For example, Leggett & Platt offers a bed base called the Prodigy. Imagine two hospital beds side by side, each of which can be raised and lowered independently, plus a massage feature that can be used as a silent alarm in the morning.

Each partner has a separate mattress and can choose its firmness.

Going to this extra effort is worth it, says Tina B. Tessina, a psychotherapist who blogs as Dr. Romance, and is the author of “Money, Sex and Kids: Stop Fighting about the Three Things That Can Ruin Your Marriage” (Adams Skagit Publishing

Media, 2008).

“Sleeping apart can contribute to the disconnect that plagues many relationships. It just makes it easier to avoid each other, when what’s really needed is connection and contact,” Tessina said.

Barbara Bartlein, a clinical psychotherapist in Milwaukee, Wis., and author of “75 Things To Improve Your Marriage Without Your Spouse Even Knowing” (Trade Paper Press, 2010), said that sleep is important but so is the connection from sleeping together.

“The key is you must also take the time for physical closeness and intimacy. Many couples start the night together and then move apart if one person is moving, snoring, etc. One of the advantages of sleeping together is you have the opportunity for bedroom talk. This is the especially intimate talk that couples do in the dark that no one else ever hears,” Bartlein said.

Don’t be afraid of unusual solutions if they work for you.

Leta Hamilton gets her togetherness by sleeping in a king-size bed with her infant and toddler while her husband www.goskagit.com

sleeps on the floor. Hamilton, host of the Internet radio show “The Way of the Toddler Hour,” said her husband, James, prefers sleeping on hard surfaces and likes sleeping by himself, but their arrangement keeps him in the same room with the rest of the family.

“We like the time we spend together as a family before going to bed. It’s special,” said Hamilton of Sammamish, Wash. “All of this may sound very weird, but every night I lay in bed and think how lucky I am.”

Little things like blankets and alarm clocks also can make a difference.

Lissa Coffey, lifestyle spokesperson for the Better Sleep Council, said she and her husband prefer different temperatures and sleep schedules. She has a single electric blanket on her side of the bed so she can be toasty warm, while he prefers to sleep cooler. Coffey sleeps later, so her husband uses a soothing alarm that doesn’t disturb her in the morning.

What worked for us?

First we both sought help from the University of Michigan Sleep Disorders Clinic.

Doctors found John’s snoring wasn’t just bothering me; it was keeping him from getting quality sleep. So they fitted him with a mouthpiece to open his throat.

My study confirmed what John already knew: I wiggled dozens of times an hour all night long. The doctors offered medication also used to prevent seizures, but since my movement wasn’t harming my sleep, we opted for a nonmedical solution.

We put two twin mattresses on a king-size frame with a tiny space between them. We get those pillow talk moments, and I can twitch all night without disturbing hubby’s sleep.

Which might be why these restless newlyweds have made it to 10 years of marriage.

——— Online: National Sleep Foundation: www. sleepfoundation.org/ Chris Grubb’s firm, Arch Interiors: www. archinteriors.com/ Leggett & Platt: www.lpcpg.com/products/ foundations/ Dr. Romance blog: http://drromance.typepad. com/dr—romance—blog/ Better Sleep Council’s Lissa Coffey’s sleep tips on YouTube: www.youtube.com/user/ coffeytalk(hash)p/u/24/TIhWPf-WGtQ www.sonapillow.com

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Rest Assured: Finding the Right Mattress Overhauling a bedroom involves different renovations.

Purchasing a new mattress is among the typical upgrades when refurbishing the bedroom.

It can be difficult to determine when it’s time to buy a new mattress.

Obvious signs include sagging or lumping of the mattress, creaking and unsupportive edges. However, subtle signs can be recognized by the rest a person gets — or rather, how little rest a person gets. Difficulty falling asleep, staying asleep or feeling unrefreshed after awakening may be signs that it’s time to replace the mattress. Back pain or stiffness can also be indicators.

Once it is determined that a new mattress is in order, individuals should purchase one that fits their sleeping needs.

Size Twin and full-size mattresses should be reserved for solo sleepers, primarily children.

Queen mattresses are a preferred option for many couples and single sleepers who like to sprawl out. Queen mattresses are 5 inches longer than full mattresses, making them ideal for taller people.

King mattresses are the largest of the offerings, providing 38 inches of sleeping space per sleeper (2) in the bed. That’s the equivalent of a twin mattress each. A king mattress will provide the space one needs.

Support System Mattresses are constructed in different ways, offering different levels of comfort and durability.

Inner-spring: Several rows of coiled springs form the inner suspension of this type of mattress. Foam and padding cover the springs. Some inner-spring mattresses have an individually wrapped coil system rather than inter-connected springs. This reduces movement disturbances.

Latex and memory foam: These mattresses feature several layers of foam or latex to form the mattress. They are especially good at reducing the feeling of motion, which is a boon for couples who are often awakened by their bed partner.

Softness Back and stomach sleepers should consider a firm mattress because they properly align the spine. Plus, firm mattresses are better for couples who share a bed and have different sleeping needs. They’re firm enough for back and stomach sleepers, yet soft enough to eliminate pressure points for side sleepers.

Side sleepers may want a pillow top mattress, which will be the softest of the options. This eliminates extra pressure in the hips and shoulders.

Skagit Publishing

march 2011 | spring Healthy Living

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Looking for information and some help with sleep problems?

Check out this list of local sleep centers and websites: g Island Hospital Sleep and Wellness Center 1110 22nd St., Anacortes 360-299-8676 or www.islandhospital.org/news. asp?pagenumber=262

g Skagit Valley Hospital Center for Sleep Disorders 1415 E. Kincaid St., Mount Vernon 360-428-2586 or www.skagitvalleyhospital.org/ program-services/hospitalservices/sleep-center/

g United General Hospital Sleep Disorders Center 2000 Hospital Drive, Sedro-Woolley 360-856-7521 or www.unitedgeneral. org/sleep-center/ unitedGeneralContentPage. aspx?nd=1210

g National Sleep Foundation www.sleepfoundation.org/

0M `V\ VY ZVTLVUL `V\ SV]L ULLKZ JHYKPV]HZJ\SHY JHYL JOVVZL [OL ILZ[ 5VY[O *HZJHKL *HYKPVSVN` has nationally and internationally recognized Cardiovascular Specialists committed to delivering world-class care. Our expertise includes invasive and non-invasive cardiology, interventional cardiology, vascular medicine, vascular interventions and electrophysiology.

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1218 29th Street, Suite B 2979 Squalicum Pkwy, Suite 101 Anacortes, WA 98221 Bellingham, WA 98225 Ph: 360.734.2700 or Toll Free: 888.739.2700 www.northcascadecardiology.com

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spring Healthy Living | march 2011

Skagit Publishing

www.goskagit.com

(Cont. from p. 9)

SIDS Safe Sleep List

17, in the Mount Baker Room. Free, but registration required.

Metro Creative Connection

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PROGRAMS AT UNITED GENERAL HOSPITAL, 2000 Hospital Drive, Sedro-Woolley. For more information or to register: 360-856-6021 or www.unitedgeneral.org.

CONTROL YOUR DIABETES: Learn how to control your blood sugar through the class called “Have Your Cake and Eat it, Too!” at United General Hospital. Insurance coverage options and financial aid information is available: 360-856-7268.

LOOK GOOD FEEL BETTER: Help combat the appearance-related side effects of cancer treatment with help from American Cancer Society representatives and licensed cosmetologists. Learn about skin care, make-up application, wigs and headwear. The “Look Good Feel Better” class is offered quarterly at United General Hospital. 425-322-1100 for details and to register.

FITNESS PROGRAM: 7 a.m. to 5 p.m. Mondays through Fridays at United General Hospital. Sessions include cardio, strength and balance training, plus stretching to improve flexibility. Physician approval is required. Discounts for multiple sessions. For the class schedule or to make an appointment: 360-856-7245.

PULMONARY REHABILITATION: Exercise at your own pace in this program to control your lung disease, with supervision and assistance from experts at United General Hospital. Physician referral is required.

For class schedule, insurance coverage options and financial aid information: 360-856-7211. www.goskagit.com

Sudden Infant Death Syndrome (SIDS) is the unexplained, sudden death of an infant that claims more than 2,000 infants per year. Most cases of SIDS take place when a baby is sleeping. New information surfaced in early 2010 linking SIDS to low serotonin levels.

Research published in the “Journal of the American Medical Association” stated that serotonin levels were 26 percent lower in the SIDS cases examined. Serotonin is a hormone found in the body, in both the digestive tract and central nervous system. It is purported to help the brainstem regulate mood, memory, breathing, temperature, sleeping, waking, and other automatic functions. Serotonin may help babies respond to high carbon monoxide Back-sleeping is the safest. Even a baby levels that form when sleeping, par- sleeping on her side is at a higher risk for SIDS. ticularly if the infant is face-down, so Photo: Metro Creative Connection that children can move their heads to says. Serotonin levels were lower in get fresh air.

According to the study, autop- the SIDS children. As a result, doctors sies performed on 35 infants who hope to be able to screen for serodied of SIDS compared chemicals in tonin abnormalities in the future, being their brainstems with those found in able to isolate infants who may be at a seven babies who died unexpected- higher risk for SIDS. In the interim, parents and caregivly of known causes and five infants ers should follow these guidelines for who died from other chronic problems related to a lack of oxygen, the study giving infants the best chances against SIDS. ■ Always place baby on his or her back for sleep, whether during the day or at night.

■ Place baby on a firm sleeping surface with a tight-fitting sheet. Pillows, sheepskins, etc., are dangerous.

■ Prohibit smoking around the baby.

■ Do not co-sleep with baby in the same bed. Keep the crib nearby or use a co-sleeper that attaches to the bed for easy access.

■ Consider using a pacifier when placing baby to sleep.

■ Keep the child cool with light sleep clothing, and make sure the room’s temperature is comfortable.

■ Remove bumpers, blankets and stuffed animals from the crib.

Skagit Publishing

march 2011 | spring Healthy Living

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