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    Helpful Tips for Better Sleep

    Last updated 3 years ago

    Sleep plays an important role in the health of your body and mind. Achieving better-quality sleep can improve your mood and increase your ability to concentrate on tasks and remember information. Making some simple lifestyle changes can improve your sleep quality and have a beneficial impact on all aspects of your life. 

    Stick To a Schedule
    One of the best ways to help your body fall asleep and wake up rested is to develop a sleep schedule—and stick to it. Rather than getting too little sleep during the week and trying to make up for it on the weekends, even out your sleep schedule so you get a healthy amount of rest every night. Each person is different, but most adults need approximately seven to eight hours of sleep each night to feel rested and healthy. Find the amount of sleep that works best for you, then create a schedule that allows you to maintain the right amount of sleep each night. If you must stay up late, return to your schedule as soon as possible to restore your healthy sleep cycle.

    Avoid Distractions
    Many activities and electronics provide distractions that can disrupt your body’s natural journey toward sleep each night. Dim the lights in your home as your evening draws to a close. Don’t spend time in front of the television or computer to unwind—the light from these devices can stimulate your body, making it hard to fall asleep later. When reading, avoid using a backlit device or phone. As you prepare for bed, put your phone on silent and out of reach to avoid distraction. Mask any outside noises with sounds that will help you sleep or a white noise generator.

    Are you ready to achieve the best sleep of your life? Contact Sleep Services of Maryland today by calling (240) 912-4683 to book an appointment with us. Our board certified physicians offer comprehensive treatment for sleep disorders in the Rockville area. You can learn more about healthy sleep on our website.

    How to Get Your Sleep Back On Track

    Last updated 3 years ago

    Rather than allowing poor sleep to affect your health, you can reboot your body’s sleeping habits and to restore your ability to get a healthy amount of sleep each night. Start by getting the sleep you need as soon as possible—consistent sleep deprivation during the week cannot be solved by getting more sleep on the weekends. Instead, change your daily schedule to allow for a more regular pattern of sleep every day of the week. Avoid beverages with caffeine and alcohol later in the day; some people find they must avoid these beverages any time after lunch to prevent restlessness and insomnia. Dim the lights in your home after dark and avoid exposing yourself to the light of a television or computer screen as bedtime nears. Bright light causes your body to wake up, and can throw off your internal clock to disrupt your sleeping patterns.

    At Sleep Services of Maryland, our physicians can answer your questions and provide effective treatment for sleep disorders including sleep apnea, insomnia, and narcolepsy. Please visit our website or call (240) 912-4683 today for more information.

    What You Need to Know About Sleep Paralysis

    Last updated 3 years ago

    Sleep paralysis may occur once or many times, causing a temporary—and sometimes frightening—feeling of paralysis upon waking. Although sleep paralysis is not a sleep disorder itself, it is often a symptom that your body is not cycling normally through the natural stages of sleep. If you experience multiple episodes of sleep paralysis or are worried about sleep paralysis, your physician can help.

    What Is Sleep Paralysis?
    When sleep paralysis occurs, you are awake but unable to move for seconds or minutes. This may happen once in a while or several times each night. Many people experience feelings of anxiety, fear, or sensations of pressure and choking during an episode of paralysis. However, sleep paralysis is not a dangerous medical condition. Sleep paralysis happens as the body transitions from sleeping to waking, either just as you are falling asleep or as you are waking up. The mind may become awake and aware before the body is able to respond, causing temporary paralysis.  

    What Causes Sleep Paralysis?
    Sleep paralysis is not classified as a distinct sleep disorder. Instead, sleep paralysis may be associated with other disorders, such as narcolepsy or nighttime leg cramps. It may also be caused by a lack of sleep, a varying sleep schedule, or anxiety and stress. Substance abuse or the use of certain medications may also trigger sleep paralysis.

    What Treatments Are Available for Sleep Paralysis?
    Before treating sleep paralysis, your physician will take steps to determine its cause. In some cases, improving your sleep habits can eliminate episodes of sleep paralysis. Treating anxiety, substance abuse, other sleep problems, and changing medication that may be responsible for sleep paralysis can also reduce its occurrence.

    If you are experiencing sleep paralysis, insomnia, snoring, or other problems affecting your ability to get a good night’s sleep, call Sleep Services of Maryland today at (240) 912-4683. We are open seven nights a week to provide treatment for adults and children suffering from sleep troubles. Click through our blog to learn more about sleep disorders and how they are treated. 

    What to Expect from the NeurOptimal Neurofeedback System

    Last updated 3 years ago

    If you struggle to fall asleep each night due to stress or anxiety, you might benefit from neurofeedback with NeurOptimal’s system.  NeurOptimal can help individuals who suffer from chronic fatigue, ADHD, depression, sleep disturbances, and more. Continue reading to find out what you can expect from treatment with this neurofeedback system.

    Prior to Treatment
    When your physician recommends that you undergo neurofeedback treatment with the NeurOptimal system, you can schedule an appointment for the treatment at a sleep center. At the beginning of your appointment, a certified NeurOptimal trainer will provide you with a survey that will ask you about the complaints which have prompted you to seek treatment. This will allow the trainer to tailor your treatment to fit your specific needs.

    During Treatment
    To begin your neurofeedback session, the NeurOptimal trainer will have you sit in a comfortable position in a quiet space. Sensors will be placed on your head which will transmit information about your brain activity to the NeurOptimal system. Your neurofeedback training session will likely last about 30 minutes, during which time you’ll listen to music through headphones and may also watch images on a computer screen. During the session, you’ll hear “skips” in the music, which help your brain self-correct to optimize your mental activity.

    After Treatment
    When your session is over, you should feel relaxed and mentally refreshed. It is common to experience deeper sleep and vivid dreams after the initial neurofeedback session, and uncommon to experience any negative effects. You can schedule additional neurofeedback sessions in accordance with your physician’s recommendations.

    Would you like to find out more about the NeurOptimal neurofeedback system and how it can help you? If so, schedule a consultation at Sleep Services of Maryland. Our Rockville sleep center offers a variety of services to help you achieve better sleep and improved wellness, including neurofeedback. For more information, call us at (240) 912-4683.

    Understanding Sleep Apnea

    Last updated 3 years ago

    Snoring may be more than just an annoyance—it can be a symptom of sleep apnea. Individuals who have sleep apnea stop breathing for several seconds multiple times while asleep. Sleep apnea can put stress on the body and make it difficult to get a restful night of sleep.

    In this video, retired NBA player Shaq and his medical team discuss sleep apnea and the options available to manage this condition. You’ll learn how sleep apnea is diagnosed and how a sleep specialist can help you minimize your sleep apnea symptoms.

    Do you think that you might have sleep apnea or a different type of sleep disorder? Sleep Services of Maryland can help. We provide comprehensive diagnostic and treatment services at our Rockvillle sleep center. Call (240) 912-4683 to find out more.


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