Is Your Morning Headache a Sign of Sleep Apnea?

Originally at:

Headache in bedYou wake up, and then immediately you notice the unpleasant pain in your head. Does this happen to you every morning? If so, it might be a sign of a sleep disorder. In particular, chronic headaches might be a sign that you have sleep apnea – a disorder that could lead to far worse problems if left alone. Read on to learn why those migraines might be warning you that you aren’t enjoying quality rest.

What is Sleep Apnea?

If you experience frequent pauses in your breathing while you’re asleep, you have sleep apnea. These pauses are usually due to the airway becoming blocked somehow, which can happen hundreds of times during the night. People with sleep apnea keep waking up when their breathing is interrupted; as a result, they often feel tired during the day even if they think they got a full night’s sleep.

How Does Sleep Apnea Cause Headaches?

When your breathing stops, your brain receives less oxygen. This causes the blood vessels in your head to widen, triggering vascular headaches. Sleep apnea-related headaches usually don’t last very long, but they can occur frequently. In general, more severe sleep apnea will result in more painful headaches.

What Other Effects Does Sleep Apnea Have?

You should especially consider morning headaches to be a potential symptom of sleep apnea if you also notice:

  • Loud snoring or interruptions in breathing during the night (which someone else would likely tell you about)
  • A lack of energy during the day
  • High blood pressure
  • A sudden increase of weight
  • Irritability, depression or mood swings

How Can You Treat Headaches Caused by Sleep Apnea?

Typically, treating your sleep apnea will also stop any recurring headaches that it’s causing. In many cases, you can improve your symptoms with an oral appliance. When worn at night, an oral appliance can adjust your tongue and/or jaw so that the airway remains open while you’re asleep. There are numerous different kinds of appliances you can get depending on your needs; for example, some are designed for patients with smaller mouths, while others can accommodate for orthodontic work.

There are also some changes you can make at home that make it easier to overcome sleep apnea. For instance, sleeping on your side (instead of on your back) can prevent tissues in your mouth in throat from collapsing and blocking your airway. Some patients benefit from using a humidifier; adding moisture to the air can sometimes encourage clearer breathing.

It’s important to stick to your sleep apnea treatment once you’ve begun; the disorder tends to worsen over time, and the symptoms associated with it also become …

6 Best CPAP Masks For Side Sleepers

Originally at:

People sleep in many different positions and sleep apnea tolerant individuals often “toss and turn” during their sleep as they find it difficult to take breaths in one definite position. Most sleep apnea patients are side sleepers and the CPAP masks we will cover should help you sleep properly in that position. Broad varieties of […]

The post 6 Best CPAP Masks For Side Sleepers appeared first on Snooze EZ.

from Snooze EZ…

How Forks and Knives Can Cause Crooked Teeth

Originally at: Cut up meat on a fork

I’m almost done reading a fascinating book called, Consider the Fork: A History of How We Cook and Eat, by Bee Wilson.

Wilson-Consider The Fork

There’s an interesting section on development of cutting tools for preparing meals over the past few centuries. The author goes into great detail about the social, economic, political and technological factors that made cutlery more accessible to the well-off and the aristocracy.

What caught my attention was her mentioning of scholarly work in the anthropology literature proposing that up until only recently did modern humans have a natural overbite, where the upper front incisors rest in front of the lower incisors. Normally, humans’ incisors lined up edge-to-edge. She cites the work of Dr. C. Loring Brace, a biological anthropologist from the University of Michigan who proposed that how we prepared our meals was just as important as what we ate when it comes to the way our teeth formed and are positioned.

Over the years, Brace built up a large database of human teeth. The prevailing theory during his time was that our overbite was the result of the adoption of grains many thousands of years ago, which requires less chewing. However, he discovered that the modern overbite is a relatively recent finding. In Western Europe, Brace found that the change from edge-to-edge to overbite status occurred in the late 18th century, mostly in wealthy people. This was around the time when the well-to-do had access to forks and knives to pre-cut meat before eating.

The poor were using their teeth to clench and rip, tear or cut the meat off the bones. Brace showed that this conversion to an overbite took longer to take hold in the American Colonies when he excavated a grave from a 19th-century insane asylum, prison and work house. He found that 10 out of 15 still had edge-to-edge bites. 

Wilson also writes that in China, meat was usually cut up using the multipurpose tou Chinese cleaver before serving to the aristocracy. Pre-chopped foods facilitated eating with chopsticks and was commonplace about 900 years before the knife and fork were used in Europe. Brace found the pickled remains of a young Chinese aristocrat who was found to have an overbite, around the time that chopsticks began to appear. As a result, it is estimated that the overbite was found in China 800 to 1000 years before Europe.

However, Brace found that some peasants still had edge-to-edge bites well into the 20th century. One of Brace’s articles mentions Dr.  Weston Price in his book Nutrition and Physical Degeneration, who documented changes in occlusion within one generation in …

How to Get Your Whole Family Sleeping Better – Part 1 [Podcast 79]

Originally at: sleeping children

In this episode, Kathy and I will discuss an extremely important topic, which is how you can get your entire family sleeping much better. If you or your child has a sleep problem, it becomes the entire family’s sleep problem. Even if you are single, this information is too important to miss.

We will talk about:

  • The concept of sleep debt, something you don’t want to default on (leading to illnesses)
  • The optimal number of hours of sleep for various age groups
  • How, what, why, when, and with whom we should eat 
  • Basic good sleep habits that are essential for optimal health
  • How you can sleep like no one else.

Download mp3  |  Subscribe

Show Notes:

Delayed sleep phase syndrome

Harvard Health article on sleep debt

How our faces are shrinking podcast 

The post How to Get Your Whole Family Sleeping Better – Part 1 [Podcast 79] appeared first on Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring.

from Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and SnoringBlog – Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring…

Sleep Talk: Episode 49 – Social Time

Originally at:

Episode 49: Social Time

What is social time and what happens when it is out of sync with sun time and our own internal time? Daylight saving time is an example of social time, that can have significant consequences on health. We discuss social time and daylight saving time with Prof Till Roenneberg, researcher and author, who has a long research career in sleep and biological rhythms.

Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) host the monthly podcast, Sleep Talk – Talking all things sleep.

Leave a review and subscribe via Apple Podcasts

Audio Timeline / Chapters:

  • 00:00 – 02:27 Introduction
  • 02:27 – 24:52 Theme – Social Time
  • 24:52 – 25:49 Clinical Tip
  • 25:49 – 28:15 Pick of the Month
  • 28:15 – 29:15 What’s Coming Up?

Next episode: Sleeping in the Heat

Links mentioned in the podcast: 


Guest interviews:

Prof Till Roenneberg started to work on biological rhythms with Jürgen Aschoff at the age of 17. He studied Biology and Neuroscience in Munich and at the University College, London, and worked for several years at Harvard University. He studies the human clock and sleep both in the laboratory and the real world and is currently putting together the Human Sleep Project, a research network that aims to understand sleep by measuring activity and other variables with simple devices in thousands of people outside of laboratories. He has received several international research and teaching prizes, has created and coordinated many international research networks, and worked in close collaboration with industry for many years. His is currently President of the European Society for Rhythms Research, EBRS, President of the World Federation of Societies for Chronobiology, WFSC. He has published over a 170 papers and a book (“Internal Time” Harvard University Press, 2012).

Regular hosts:

Dr Moira JungeDr Moira Junge is a health psychologist working in the sleep field, who has considerable experience working with people with sleeping difficulties in a multidisciplinary practice using a team-based approach. Moira is actively involved with the Australasian Sleep Association (ASA) and a board member of the Sleep Health Foundation. She has presented numerous workshops for psychologists and is involved with Monash University with teaching

How Does Sleep Deprivation Affect The Body?

Originally at:

Is something, or are some things keeping you up? Maybe you’ve had a lot of coffee than you normally do, or maybe you are having insomnia for some reason. If you are not getting the recommended hours of sleep a day, you won’t just feel tired, cranky, and moody the next day. Sleep deprivation has other effects too.


Sleep is an important part of everyday life. It is just as important as eating. The body won’t last for too long if left without sleep. In other words, it is crucial. But it isn’t just the hours of sleep that you get that should be paid attention to. It’s also the quality of it. Other than making the brain hazy, sleep deprivation can adversely affect other parts of the body as well.


The brain is a part of a bigger system called the Central Nervous System. Brain cells travel and function within it. A deprivation in sleep can cause fatigue in the brain.

During sleep, pathways form between nerve cells (neurons) in your brain that help you remember new information you’ve learned. Sleep deprivation leaves your brain exhausted, so it can’t perform its duties as well.

You may also find it more difficult to concentrate or learn new things. The signals your body send may also be delayed, decreasing your coordination and increasing your risk for accidents.

Sleep deprivation also negatively affects your mental abilities and emotional state. You may feel more impatient or prone to mood swings. It can also compromise decision-making processes and creativity.



Your immune system functions to protect the body from foreign invaders, especially pathogenic ones. It also works to fight such intruders.

While you sleep, your immune system produces protective, infection-fighting substances like cytokines. It uses these substances to combat foreign invaders such as bacteria and viruses.

Cytokines also help you sleep, giving your immune system more energy to defend your body against illness.

Sleep deprivation prevents your immune system from building up its forces. If you don’t get enough sleep, your body may not be able to fend off invaders, and it may also take you longer to recover from illness.



Sleep deprivation also negatively affects the respiratory system.

The relationship between sleep and the respiratory system goes both ways. A nighttime breathing disorder called obstructive sleep apnea (OSA) can interrupt your sleep and lower the quality.

As you wake up throughout the night, this can cause sleep deprivation, which leaves you more vulnerable to respiratory infections like the common cold and flu. Sleep deprivation can also make existing respiratory diseases worse,

How Important Is Sleep To Children?

Originally at:

Kids do get sleep. In fact, babies sleep almost all the time. While adults need the recommended 7-9 hours of sleep a day, babies need 2/3 of the day sleeping.

As children grow older, the amount of sleep they need varies:

  • toddlers: 11 to 14 hours
  • preschoolers: 10 to 13 hours
  • school-aged children: 9 to 12 hours
  • teens: 8 to 10 hours


Children need to have good quality and quantity of sleep simply because they are growing. And sleep helps support their growth stage. A lot of things can happen during the growth stage. They will need all the help they can get for optimum growth. And sleep is one of them.


Deep sleep stimulates growth, especially in babies.

“Growth hormone is primarily secreted during deep sleep,” says Judith Owens, M.D., director of sleep medicine at Children’s National Medical Center, in Washington, D.C., and a Parents advisor. Mother Nature seems to have protected babies by making sure they spend about 50 percent of their time in this deep sleep, considered to be essential for adequate growth. Italian researchers, studying children with deficient levels of growth hormone, have found that they sleep less deeply than average children do.



Even at a young stage, sleep protects children from cardiovascular harm due to cholesterol and stress hormones.

“Children with sleep disorders have excessive brain arousal during sleep, which can trigger the fight-or-flight response hundreds of times each night,” says Jeffrey Durmer, M.D., Ph.D., a sleep specialist and researcher in Atlanta. “Their blood glucose and cortisol remain elevated at night. Both are linked to higher levels of diabetes, obesity, and even heart disease.”



Children, including babies, can actually go overboard with food as well, especially if parents mistook their babies’ cry as hunger. But getting enough sleep can counter this.

That’s key, because the sleep-weight connection seems to snowball. When we’ve eaten enough to be satisfied, our fat cells create the hormone leptin, which signals us to stop eating. Sleep deprivation may impact this hormone, so kids keep right on eating. “Over time, kids who don’t get enough sleep are more likely to be obese,” says Dorit Koren, M.D., a pediatric endocrinologist and sleep researcher at the University of Chicago.

Worn-out kids also eat differently than those who are well rested. “Research has shown that children, like adults, crave higher-fat or higher-carb foods when they’re tired,” Dr. Koren says. “Tired children also tend to be more sedentary, so they burn fewer calories.”



Another great thing about sleep is that it can combat pathogenic microorganisms. The …

Our Shrinking Faces: More Important Than Global Warming [Podcast 78]

Originally at:

In this episode, Kathy and I will talk about a disaster more urgent than global warming. It’s not going to happen in the next few decades or hundreds of years. It’s happening now: Due to modern Western diets and other various lifestyles and habits, our facial bones (and airways) are shrinking.

In this captivating discussion, I will reveal:

  • What’s causing our faces to shrink
  • Why it’s worse for our children
  • The consequences of smaller faces and airways
  • How crooked teeth may be the first sign of shrinking faces
  • What we can do to prevent it
  • And what we can do to reverse the consequences.

Download mp3  |  Subscribe


Our Skulls Are Out-Evolving Us on

Sleep Interrupted: A physician reveals the #1 reason why so many of us are sick and tired

Nutrition and Physical Degeneration by Dr. Weston Price

Consider the Fork: A History of How We Cook and Eat by Bee Wilson

Tooth loss and obstructive sleep apnea signs and symptoms in the US population

CDC: Obesity in children 3x since 1970s

CDC data: 1/5 school aged children are obese

Dr. Brian Palmer on Evolution of OSA podcast

Vitamin D podcast

Fluoride podcast

Glyphosate podcast

Tongue Tied book interview with Dr. Richard Baxter

Harvard health article on poor oral health higher rates of heart disease

Nasal congestion and facial growth

Gastroesophageal Reflux Disease and Tooth Erosion

Myths & Fact About Your Sleep Position podcast

The post Our Shrinking Faces: More Important Than Global Warming [Podcast 78] appeared first on Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring.

from Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and SnoringBlog – Doctor Steven Y. Park, MD | New York, NY | Integrative Solutions for Obstructive Sleep Apnea, Upper Airway Resistance Syndrome, and Snoring…

Sleep: What You Need To Know

Originally at:

Mankind has never been busier before than they are now. Today is all about hustling. And it is becoming a norm. At work, there are a lot of things that need to be done in a short period of time. The same goes at home. Getting sleep is almost a luxury. Time ticks so fast that often times we have a hard time getting a hold of it. But if you don’t know it yet, sleep is a vital part of life.


Sleep, more specifically enough sleep and good quality sleep, is crucial so you could work efficiently and safely. Not getting enough of it can lead to many problems.

According to the NSF, these are some of the ramifications of sleep problems:

  • Decreased alertness and attentiveness
  • Increased irritability and relationship difficulties
  • Decreased concentration and judgment
  • Decreased performance and productivity
  • Increased risk of accidents



Sleep deprivation can cause lessen work efficiency and competence. It can also affect relationships. And most of all, it can get you in an unwanted accident. So if you want to be at the top of your game, all you might be missing is a good night’s sleep. Safety is crucial as well. Getting enough sleep will prevent road accidents from taking place.


The recommended hours of sleep is at 7-9 hours a day. But for some people who aren’t getting enough sleep lately, the numbers may change. To determine it yourself, you can do a simple test.

The amount of sleep needed varies with each individual. The NSF suggests a simple experiment to determine your optimum amount of sleep. You need a week or so to determine it, so you should be able to go to sleep when you’re tired and wake up naturally with no alarm clock. Taking a vacation or planning to have someone to help with your children is necessary to do this test.

Simply go to bed when you feel tired, and get up when you feel ready — don’t set an alarm clock. For a few days, you might be sleeping more if you’ve been deprived of sleep. But once you catch up, your body will tell you just how many hours you need to restore yourself each night. Once you’ve learned this important fact about yourself, you can adjust your schedule accordingly.



Napping is also a good way of resting. In fact, it can be great.

According to the NSF, a 15- to 20-minute nap can be very beneficial. It can help your alertness and memory, and reduce feelings of fatigue. Napping is a good way

Sleeping in the Heat

Originally at:

When the weather heats up it can be hard to sleep.

sleeping in the heatHot summer nights. Tossing, turning, finding it hard to get to sleep or stay asleep because of the heat. Many people find sleeping in the heat difficult, particularly those who already find sleep challenging. Many people I see with sleep disorders such as insomnia, sleep apnea or narcolepsy dread the summer and heat as it makes sleep much more difficult for them. Although we can’t change the weather, and are likely to face more hot weather in the future, there are things that can be done to make sleeping in the heat easier to manage.

Why is it hard to sleep in the heat?

Apart from the obvious discomfort of feeling hot and uncomfortable, there are sound reasons why people don’t sleep their best during hot weather. An important part of dropping off to sleep is a drop in core body temperature. The body achieves this by diverting blood to the periphery (hands and feet) and surface (skin). If these parts of the body are in contact with air that is cooler than 37 degrees Celsius (98 F) heat is dissipated and the core body temperature drops enabling sleep. Throughout sleep, the body aims to maintain a core body temperature slightly lower than waking temperatures, so continues to use the hands, feet and skin to dissipate heat. This is one of the reasons people can feel better sleeping in the heat with their feet and legs hanging out from under the covers. It’s also why moving air, such as from a fan can help with sleep as the moving air enables greater heat exchange between the skin and air.

There is a lot of variation in preferred sleeping temperature, with people having a wide range of preferred temperatures. However, people seem to sleep best when bedroom temperatures are between 16-24 degrees Celsius (61-75 F). Those who are used to sleeping in warmer temperatures such as when living in the tropics can acclimatise to a certain degree and sleep reasonably in bedroom temperatures up to 28 degrees Celsius (82 F).

What can be done to help sleeping in the heat?

There are a number of things that can be done to improve sleeping in the heat. Those who are fortunate enough to have air conditioning may not need to be as careful of these factors as they are able to control the temperature in their bedroom environment, keeping it within a comfortable range. Other things that can help are:

  • Recognise that it’s only temporary: For most people in south eastern Australia, particularly Melbourne, heat waves only last