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Episode 26: Sleep Around the World

Understanding sleep beliefs and behaviours in different cultures can help better understand your own beliefs about sleep, and in turn change your expectations around sleep. In this episode we talk to Dr Andrew Beale on sleep in two communities in Mozambique, and Dr Himanshu Garg on sleep in India including common sleep problems, sleep behaviours and traditional beliefs around sleep.

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 iTunes

Audio Timeline:
  • 00:00 –  00:32 Introduction
  • 00:32 – 05:00 What’s news in sleep?
    • Catch up on sleep over the holiday period
    • Qantas’ Dreamliner – designed to reduce jet-lag
    • Socio-economic aspects of sleep
  • 03:22 – 41:23 Theme – Sleep in other cultures
    • 03:22 – 05:00 Why do cultural aspects of sleep matter?
    • 05:00 – 19:50 Dr Andrew Beale – Sleep in 2 communities in Mozambique
    • 19:50 – 22:23 How do people in Australia think about sleep?
    • 22:23 – 35:30 Dr Himanshu Garg – Sleep in India
    • 35:30 – 37:46 The cultural context of sleep
  • 37:46 – 39:00 Clinical tip: What’s your perspective?
  • 39:00 – 41:29 Pick of the month:
    • 39:00 – 40:04 Moira – Sleep in Jellyfish
    • 40:04 – 41:29 David – Dreaming in the World’s Religions – Kelly Bulkeley
  • 41:29 – 42:50 What’s coming up in sleep?

Next episode: February – Hyperarousal 

Links mentioned in the podcast:  Presenters: Guest interviews:

Dr Andrew Beale is a research fellow at the University of Surrey. Andrew has a keen interest in taking basic research to improve everyday lives. As a research scientist, he has experience of both mechanistic molecular biology and broader epidemiological studies, specifically within the area of circadian rhythms and sleep. He is interested in how and why circadian rhythms are a feature of almost all organisms and how they impact our daily lives. Andrew has worked in a number of international, multi-disciplinary collaborations and have significant cross-cultural experience from research and personal perspectives. Andrew loves to share what he discovers through science communication, teaching and training.

Dr Himanshu Garg is an experienced Respiratory, Critical care & Sleep disorders Physician. He has been trained extensively in India and Australia and was entrusted with the responsibility of setting up Respiratory & Sleep Medicine service at Medanta-The Medicity one of the largest facilities in India. He is playing a pioneering role in the emergence of sleep medicine in India and the region and working towards developing training pathways and curriculum pathways in sleep medicine. He was instrumental in setting up of first sleep lab in Nepal. He is the founder of South East Asian Academy of Sleep Medicine. He is currently heading the Respiratory Critical care and Sleep Medicine service at Artemis Hospitals.He is also the Director at Respiratory and Sleep Cure Solutions, Gurgaon.

Regular hosts:

Dr 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 has consulted at Melbourne Sleep Disorders Centre since 2008, and is actively involved with the Australasian Sleep Association (ASA). She has presented numerous workshops for psychologists wanting to learn more about sleep disorders, and is involved with Monash University with teaching and supervision commitments, as well as clinical involvement with the Monash University Healthy Sleep Clinic. She is one of the clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

Dr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media and social media, and blogs for the Huffington Post on sleep. David’s recent research has been in the area of non-drug, psychologically-based treatments such as cognitive behavioral therapy and mindfulness in managing insomnia, restless legs syndrome and other sleep disorders.

Connect with David on Twitter or Facebook.

Need more information about how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a comprehensive FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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The post Sleep Talk: Episode 26 – Sleep Around the World appeared first on SleepHub.

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SleepHub by Dr David Cunnington - 1M ago
Episode 25: Jet Lag

Why do people get jet lag, and what can be done to reduce the effects of jet lag? In this episode, hear what Qantas is doing to help their passengers arrive fresh at their destination. With the introduction of new 787-9 Dreamliner planes and their ultra-long-haul route non-stop from Perth to London starting in March 2018, Qantas has invested heavily in strategies to reduce the effects of jet lag. You’ll also hear from the developer of the Entrain app on using the app to manage light exposure before, during and after travel to help your body acclimatise to your destination time zone.

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 iTunes

Audio Timeline:
  • 00:00 –  00:43 Introduction
  • 00:43 – 05:00 What’s news in sleep?
    • Don’t drink and drive when sleep deprived
    • A New Start – Making New Year’s resolutions that stick
  • 05:00 – 41:23 Theme – Jet Lag
    • 05:00 – 08:35 Why does jet lag happen?
    • 08:35 – 21:33 Dr Olivia Walch – Entrain app: managing light to adjust to new time zones
    • 21:33 – 35:29 Phil Capps – What is Qantas doing to reduce jet lag for passengers?
    • 35:29 – 41:23 Managing jet lag
  • 41:23 – 42:36 Clinical tip: Have a plan
  • 42:36 – 45:41 Pick of the month:
    • 42:36 – 43:40 Moira – Prof Steve Kay
    • 43:40 – 45:41 David – Treating Sleep Problems: A Transdiagnostic Approach – Allison Harvey and Daniel Buysse
  • 45:41 – 47:12 What’s coming up in sleep?

Next episode: January – Sleep in other cultures 

Links mentioned in the podcast:  Presenters: Guest interviews:

Dr Olivia Walch is a post-doctoral research fellow at the University of Michigan. Olivia’s current work is on the mathematics of sleep and circadian rhythms, and she recently achieved her PhD in applied mathematics. Olivia develops apps and developed the mobile application Entrain, which provides mathematically optimal schedules of light and dark to travellers crossing time zones.  Olivia also draws and produces the webcomic Imogen Quest. You can find out more about Olivia’s work at her website OliviaWalch.com, or follow her on social media via Twitter or Instagram.

Phil Capps is Head of Customer Product & Service Development, Qantas. With a career spanning almost 20 years at Qantas Airways, Phil oversees a portfolio that encompasses every part of the customer journey.  In his role, Phil and his team drive customer strategy, product development as well as hold responsibility for service standards in the air and on the ground. With almost two decades of experience Phil has held  a  number of operational and strategic roles with a speciality in fleet configuration, airport and lounge design as well  rolling out new products such as the airline’s Auto Check-in and Q Streaming inflight entertainment. Qantas carries more than 50 million passengers every year and Phil and the rest of him are passionate to ensure every customer receives the best of Australian service while benefiting from the latest technology and cabin design.

Regular hosts:

Dr 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 has consulted at Melbourne Sleep Disorders Centre since 2008, and is actively involved with the Australasian Sleep Association (ASA). She has presented numerous workshops for psychologists wanting to learn more about sleep disorders, and is involved with Monash University with teaching and supervision commitments, as well as clinical involvement with the Monash University Healthy Sleep Clinic. She is one of the clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

Dr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media and social media, and blogs for the Huffington Post on sleep. David’s recent research has been in the area of non-drug, psychologically-based treatments such as cognitive behavioral therapy and mindfulness in managing insomnia, restless legs syndrome and other sleep disorders.

Connect with David on Twitter or Facebook.

Need more information about how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a comprehensive FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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The post Sleep Talk: Episode 25 – Jet Lag appeared first on SleepHub.

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SleepHub by Dr David Cunnington - 2M ago
Episode 24: Sleep Economics

What does economics have to do with sleep? A lot it turns out. Inadequate sleep is a major cause of ill health and loss of productivity in modern economies. A recent Australian report put that cost at 4% of gross domestic product. Economic principles can also be used to help with getting people to take up effective sleep treatments. The relatively new discipline of behavioural economics can teach us a lot about designing systems to promote healthy choices including around sleep.

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 iTunes

Audio Timeline:
  • 00:00 –  01:15 Introduction
  • 01:15 – 05:53 What’s news in sleep?
    • Sleep Down Under 2017 – Auckland
    • SEAASM – 3rd International Conference on Sleep Disorders
  • 05:53 – 38:55 Theme – Sleep Economics
    • 05:53 – 06:45 Background – Sleep Economics
    • 06:45 – 21:07 Prof David Hillman – Asleep on the Job –  The Cost of Inadequate Sleep in Australia
    • 16:07 – 32:40 Assoc Prof Jack Stevens – Behavioural Economics
    • 32:40 – 32:55 More information on Sleep Economics
  • 32:55 – 34:12 Clinical tip: Consult outside your own field
  • 34:12 – 43:10 Pick of the month:
    • 34:12 – 34:44 David – Nudge – Book on behavioural economics
    • 34:44 – 35:55 Moira – The Conversation Hour – Discussion on sleep
  • 35:55 – 37:11 What’s coming up in sleep?

Next episode: December – Jet Lag 

Links mentioned in the podcast:  Presenters: Guest interviews:

Prof David Hillman is head of the Department of Pulmonary Physiology and Sleep Medicine at Sir Charles Gairdner Hospital in Perth, Western Australia and director of the West Australian Sleep Disorders Research Institute. He is an anesthesiologist and sleep physician. His clinical and research interests are centred on respiratory and upper airway physiology and their relationship to sleep disorders and anesthesia. He has published extensively in related areas. Prof Hillman is a past president of the Australasian Sleep Association and founding chair of Australia’s Sleep Health Foundation.

Assoc Prof Jack Stevens, Ph.D., is an Associate Professor in the Department of Pediatrics at The Ohio State University and a Clinical Psychologist at Nationwide Children’s Hospital. He is also an Investigator in the Center for Biobehavioral Health, The Research Institute at Nationwide Children’s Hospital. Dr. Stevens’ primary research is in the area of treatment approaches for a diverse number of pediatric conditions.

Regular hosts:

Dr 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 has consulted at Melbourne Sleep Disorders Centre since 2008, and is actively involved with the Australasian Sleep Association (ASA). She has presented numerous workshops for psychologists wanting to learn more about sleep disorders, and is involved with Monash University with teaching and supervision commitments, as well as clinical involvement with the Monash University Healthy Sleep Clinic. She is one of the clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

Dr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media and social media, and blogs for the Huffington Post on sleep. David’s recent research has been in the area of non-drug, psychologically-based treatments such as cognitive behavioral therapy and mindfulness in managing insomnia, restless legs syndrome and other sleep disorders.

Connect with David on Twitter or Facebook.

Need more information about how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a comprehensive FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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The post Sleep Talk: Episode 24 – Sleep Economics appeared first on SleepHub.

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Episode 23: Sleep in special needs children

Children with severe developmental disabilities or autism often have difficulty with sleep which can not only impact on their sleep, but affect the whole family. These disorders are common, with autism affecting around 2% of the population. To understand why this occurs and what can be done we talk to Assoc Prof Margot Davey from Monash Childrens’ sleep Centre and Assoc Prof Amanda Richdale from La Trobe University.

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 iTunes

Audio Timeline:
  • 00:00 –  01:35 Introduction
  • 01:35 – 05:35 What’s news in sleep?
    • Dr Michel Jouvet
    • Daylight Saving Time
    • World Sleep Congress 2017
    • Upcoming conferences
  • 05:35 – 38:55 Theme – Sleep in Special Needs Children
    • 05:35 – 07:41 Background – Sleep in Special Needs Children
    • 07:41 – 21:07 Assoc Prof Margot Davey – Sleep in Children With Severe Developmental Disabilities
    • 21:07 – 33:45 Assoc Prof Amanda Richdale – Sleep in Autism
    • 33:45 – 37:52 Strategies for parents of special needs children to manage their sleep
    • 37:52 – 38:55 More information on Sleep in Special Needs Children
  • 38:55 – 40:00 Clinical tip: The key to children sleeping well is parents sleeping well
  • 40:00 – 43:10 Pick of the month:
    • 40:00 – 41:37 Moira – Nobel Prize for circadian rhythm research
    • 41:37 – 43:10 David – The Paradox of Sleep – Book by Dr Michel Jouvet
  • 43:10 – 45:37 What’s coming up in sleep?

Next episode: November – Sleep Economics 

Links mentioned in the podcast:  Presenters: Guest interviews:

Assoc Prof Margot Davey is Director of the Melbourne Children’s Sleep Centre, Monash Medical Centre. This is the only dedicated paediatric sleep unit in Victoria and Tasmania. It sees over 1000 children each year. Margot is also an adjunct senior lecturer in the Ritchie Centre, Monash Institute of Medical Research, Monash University.  Her clinical practice is paediatric sleep medicine, and she works in public and private settings (Epworth Sleep Centre). Since 2006, Margot has been a chief investigator on four successful National Health and Medical Research Council (NHMRC) grants and an associate investigator on a fifth. She has numerous peer-reviewed publications.

Assoc Professor Amanda Richdale is a founding staff member at the Olga Tennison Autism Research Centre (OTARC). Amanda’s research interests include autism spectrum disorder, specific learning difficulties and developmental disorders, and paediatric sleep. Amanda was Chair of the former Autism Victoria Professional Panel and was co-founder of the Autism Victoria (now AMAZE) Autism Spectrum Disorder Reseach Group (2003) and the Australasian Autism Research Alliance (2005). Amanda is currently Deputy Chair of the EPIC Early Intervention Centre‘s Committee of Management and a committe member of the APS Interest Group Psychology of Intellectual Disability and Autism. Amanda is a project leader in the Autism Cooperative Research Centre.

Regular hosts:

Dr 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 has consulted at Melbourne Sleep Disorders Centre since 2008, and is actively involved with the Australasian Sleep Association (ASA). She has presented numerous workshops for psychologists wanting to learn more about sleep disorders, and is involved with Monash University with teaching and supervision commitments, as well as clinical involvement with the Monash University Healthy Sleep Clinic. She is one of the clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

Dr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media and social media, and blogs for the Huffington Post on sleep. David’s recent research has been in the area of non-drug, psychologically-based treatments such as cognitive behavioral therapy and mindfulness in managing insomnia, restless legs syndrome and other sleep disorders.

Connect with David on Twitter or Facebook.

Need more information about how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a comprehensive FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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The post Sleep Talk: Episode 23 – Sleep in special needs children appeared first on SleepHub.

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Episode 22: How to treat sleep apnea

Sleep apnea is common and can cause significant symptoms. But how can it be treated and how do you decide what treatment to use?  Historically treatment choices have been made based on the severity of sleep apnea. However, treatment can be more personalised by assessing airway anatomy and physiology. With the help of Prof Stuart Mackay and Dr Brad Edwards, we discuss the latest research and talk through how to treat sleep apnea.

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 iTunes

Audio Timeline:
  • 00:00 – 00:56  Introduction
  • 00:56 – 08:48 What’s news in sleep?
    • 00:56 – 07:15 Asleep on the Job report
    • 07:15 – 08:48 Sleep and Golden Door Health Retreat
  • 08:48 – 43:50 Theme – How to treat sleep apnea?
    • 08:48 – 09:52 Background – Why treat obstructive sleep apnea?
    • 09:52 – 13:11 Background – What are the options?
      • 09:52 – 10:40 What doesn’t work?
      • 10:40 – 14:22 Lifestyle factors
      • 14:22 – 17:15 Continuous positive airway pressure (CPAP)
      • 17:15 – 19:30 Oral appliances
      • 19:30 – 22:53 Surgery – Prof Stuart Mackay
    • 22:53 – 24:07 Choosing sleep apnea treatment based on severity
    • 24:07 – 28:40 Assessing the anatomy to determine treatment – Prof Stuart Mackay
    • 28:40 – 41:03 – Using physiology to determine treatment – Dr Brad Edwards
    • 41:03 – 43:15 Incorporating personal preference in to treatment choices
    • 43:15 –  43:50 More information on how to treat sleep apnea
  • 43:50 – 34:00 Pick of the month:
    • 43:50 – 45:56 David – Using architecture, design and materials to make a bedroom sanctuary
    • 45:56 – 47:48 Moira – Blue light and effect on sleep in athletes
  • 47:48 – 49:49 What’s coming up in sleep?

Next episode: Oct 2nd – Sleep in special needs children 

Links mentioned in the podcast: Presenters: Guest interviews:

Prof Stuart Mackay completed his medical degree at the University of NSW in 1998, graduating with honours. His Fellowship in Otolaryngology and Head and Neck Surgery was completed in 2006. In 2007 he completed a Fellowship in Airway Reconstruction Surgery for Snoring and Obstructive Sleep Apnoea. In 2008 Prof MacKay started the Illawarra Multidisciplinary Sleep Apnoea Team Meeting and acts as the Chair, holding monthly patient reviews with various other specialists and allied health staff. He also has been an invited speaker and chair of Snoring and Sleep Apnoea Panels nationally and internationally. Stuart is actively involved in teaching as both Professor and Examiner at the University of Wollongong Medical School and is a member of the Australasian Sleep Association and its clinical committee. Stuart practices in Wollongong at Illawarra ENT.

Dr Brad Edwards completed his PhD in respiratory physiology at Monash University in 2009. Following his PhD, Dr. Edwards pursued post-doctoral studies at Harvard Medical School (Boston, USA) focused on understanding the pathogenesis of obstructive sleep apnoea (OSA). During his postdoctoral studies at Harvard, he assisted in the development of the technique to ‘phenotype’ the underlying causes of OSA and has also been the project leader on several studies that have tested novel therapies targeting these individual phenotypic traits as a potential treatment alternatives. Dr. Edwards has now returned to Monash University as a Senior Research Fellow where he aims to expand his team and respiratory physiology/sleep medicine research program.

Regular hosts:

Dr 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 has consulted at Melbourne Sleep Disorders Centre since 2008, and is actively involved with the Australasian Sleep Association (ASA). She has presented numerous workshops for psychologists wanting to learn more about sleep disorders, and is involved with Monash University with teaching and supervision commitments, as well as clinical involvement with the Monash University Healthy Sleep Clinic. She is one of the clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

Dr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media and social media, and blogs for the Huffington Post on sleep. David’s recent research has been in the area of non-drug, psychologically-based treatments such as cognitive behavioral therapy and mindfulness in managing insomnia, restless legs syndrome and other sleep disorders.

Connect with David on Twitter or Facebook.

Need more information about how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a comprehensive FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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The post Sleep Talk: Episode 22 – How to treat sleep apnea appeared first on SleepHub.

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Worried about adjusting for the start of daylight saving time?

On Sunday 1st October, in the early hours of the morning, daylight saving time begins (unless you live in QLD, WA or NT). At 2am, clocks shift forward an hour to 3am. If you are a good sleeper, you’re probably not reading this anyway, as you will generally be able to go to bed at your usual time (according to the clock), and get to sleep without a problem. However, if you have trouble sleeping, it’s important to have a plan to minimise the impact of this change on your sleep.

What problems might I run in to?

With the clock shifting forward an hour, the most common problems people run in to are:

  1. Not feeling tired at their normal bed time
  2. Trouble getting up in the morning
  3. Being anxious about what will happen with sleep

Shifting the clock forward 1 hour, is the same as shifting your entire schedule 1 hour earlier, or travelling 1 time zone to the east.

Going to bed

With the new time being 1 hour later, it’s likely that you won’t feel sleepy or fall asleep readily if you go to bed at the new time.  As such, don’t just go to bed at the same clock time out of habit, instead on Sunday night, aim to stay up an hour later. This has 2 effects:

  1. Helping you build up a little more sleep debt, making it easier to get to sleep and stay asleep
  2. Delaying your body clock, so that your internal clock also shifts 1 hour later

Over the next few days, as you begin to feel sleepy earlier, you can shift the time you go to bed earlier. This could be in half hour steps, or if you are more cautious go to bed 15 minutes earlier each day, and in 4 days you will have adjusted to the new time.

Most people can shift their body clock up to 2 hours later each 24 hours without much effort. We see this when we travel across time zones. Going from Melbourne to Perth, a 2 hour later shift, generally takes a only a day or two to adjust to. Interestingly people find travelling to the east or shifting their clocks earlier harder, and can generally only shift 1 hour earlier each 24 hours. So travelling from Perth back to Melbourne takes longer to adjust.

Getting up in the morning

It’s likely that you’ll want to wake later than your usual waking time, as with the time change, this will be an hour later. However, over a few days, this will shift and you’ll find yourself gradually waking earlier and earlier until your body clock adjusts to the new time.

It’s important to:

  1. Not sleep past your usual waking time. Have an alarm set for your usual waking time, so you don’t sleep past your usual time even if you have trouble getting to sleep or have a bad night
  2. Recognise that your alarm will be going off earlier than your internal clock is expecting for a few days, so you will feel more sluggish in the morning and take a bit longer to get going. You can counter-act that by getting out for a walk first thing in the morning, which will also help to push your body clock back to help adjust to daylight savings time.
Getting anxious about changes to sleep

People who have trouble with sleep can get anxious about changes to their sleep routine. They sometimes have very careful routines around sleep that they put in place to minimise the impact of day to day variations on sleep. When changes to these routines are forced upon them it can result in sleep-related anxiety.

The best way to address sleep-related anxiety, anticipating threats to sleep, is to have a plan and understand how sleep works, so that you can feel confident that although there will be some changes to sleep for a few days, it will quickly settle down and get back to normal.

What about my kids?

Children can take a few days to adjust to the changed time as well. This may mean they will be up later than usual, or have trouble settling at night for a few days. They will respond to the same measures as adults, so use the strategies above to help them shift to the new time with minimal fuss and impact on their or the family’s sleep.

Related links: Need more information on how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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The post How do I adjust for the start of daylight savings time? appeared first on SleepHub.

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Episode 22: How to treat sleep apnea

Sleep apnea is common and can cause significant symptoms. But how can it be treated and how do you decide what treatment to use?  Historically treatment choices have been made based on the severity of sleep apnea. However, treatment can be more personalised by assessing airway anatomy and physiology. With the help of Prof Stuart Mackay and Dr Brad Edwards, we discuss the latest research and talk through how to treat sleep apnea.

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 iTunes

Audio Timeline:
  • 00:00 – 00:56  Introduction
  • 00:56 – 08:48 What’s news in sleep?
    • 00:56 – 07:15 Asleep on the Job report
    • 07:15 – 08:48 Sleep and Golden Door Health Retreat
  • 08:48 – 43:50 Theme – How to treat sleep apnea?
    • 08:48 – 09:52 Background – Why treat obstructive sleep apnea?
    • 09:52 – 13:11 Background – What are the options?
      • 09:52 – 10:40 What doesn’t work?
      • 10:40 – 14:22 Lifestyle factors
      • 14:22 – 17:15 Continuous positive airway pressure (CPAP)
      • 17:15 – 19:30 Oral appliances
      • 19:30 – 22:53 Surgery – Prof Stuart Mackay
    • 22:53 – 24:07 Choosing sleep apnea treatment based on severity
    • 24:07 – 28:40 Assessing the anatomy to determine treatment – Prof Stuart Mackay
    • 28:40 – 41:03 – Using physiology to determine treatment – Dr Brad Edwards
    • 41:03 – 43:15 Incorporating personal preference in to treatment choices
    • 43:15 –  43:50 More information on how to treat sleep apnea
  • 43:50 – 34:00 Pick of the month:
    • 43:50 – 45:56 David – Using architecture, design and materials to make a bedroom sanctuary
    • 45:56 – 47:48 Moira – Blue light and effect on sleep in athletes
  • 47:48 – 49:49 What’s coming up in sleep?

Next episode: Oct 2nd – Sleep in special needs children 

Links mentioned in the podcast: Presenters: Guest interviews:

Prof Stuart Mackay completed his medical degree at the University of NSW in 1998, graduating with honours. His Fellowship in Otolaryngology and Head and Neck Surgery was completed in 2006. In 2007 he completed a Fellowship in Airway Reconstruction Surgery for Snoring and Obstructive Sleep Apnoea. In 2008 Prof MacKay started the Illawarra Multidisciplinary Sleep Apnoea Team Meeting and acts as the Chair, holding monthly patient reviews with various other specialists and allied health staff. He also has been an invited speaker and chair of Snoring and Sleep Apnoea Panels nationally and internationally. Stuart is actively involved in teaching as both Professor and Examiner at the University of Wollongong Medical School and is a member of the Australasian Sleep Association and its clinical committee. Stuart practices in Wollongong at Illawarra ENT.

Dr Brad Edwards completed his PhD in respiratory physiology at Monash University in 2009. Following his PhD, Dr. Edwards pursued post-doctoral studies at Harvard Medical School (Boston, USA) focused on understanding the pathogenesis of obstructive sleep apnoea (OSA). During his postdoctoral studies at Harvard, he assisted in the development of the technique to ‘phenotype’ the underlying causes of OSA and has also been the project leader on several studies that have tested novel therapies targeting these individual phenotypic traits as a potential treatment alternatives. Dr. Edwards has now returned to Monash University as a Senior Research Fellow where he aims to expand his team and respiratory physiology/sleep medicine research program.

Regular hosts:

Dr 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 has consulted at Melbourne Sleep Disorders Centre since 2008, and is actively involved with the Australasian Sleep Association (ASA). She has presented numerous workshops for psychologists wanting to learn more about sleep disorders, and is involved with Monash University with teaching and supervision commitments, as well as clinical involvement with the Monash University Healthy Sleep Clinic. She is one of the clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

Dr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media and social media, and blogs for the Huffington Post on sleep. David’s recent research has been in the area of non-drug, psychologically-based treatments such as cognitive behavioral therapy and mindfulness in managing insomnia, restless legs syndrome and other sleep disorders.

Connect with David on Twitter or Facebook.

Need more information about how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a comprehensive FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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The post Sleep Talk: Episode 22 – How to treat sleep apnea appeared first on SleepHub.

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SleepHub by Dr David Cunnington - 6M ago
What are the common symptoms? Who gets it?

Snoring and sleep apnea are similar in that they both occur when muscles in the tongue and upper airway relax during sleep and cause either a partial or complete blockage of the airway. When the airway slightly narrows, that’s snoring. Enough to cause vibration in the back of the airway that generates a snoring noise. Sleep apnea is when the airway gets even narrower, and either blocks completely or is narrow enough, that breathing is difficult. The brain senses this during sleep and reacts by trying to breathe harder causing brief awakenings, called arousals, from sleep.

The illustration below shows what is happening in the upper airway with sleep apnea. With the onset of sleep, the tongue falls back towards the back of the airway causing either a partial or complete obstruction.

What are common symptoms of sleep apnea?
  • Regular snoring or noisy breathing during sleep
  • Variation in breathing during sleep such as pauses or gasping
  • A sense of waking choking or gasping
  • Feeling more tired during the day than expected
  • Having trouble with concentration and memory
  • Feeling irritable or down when we wouldn’t usually expect to be
  • Needing to pass urine often during the night
  • Morning headaches on waking up
Who gets sleep apnea?

Snoring is very common, around 25%, or 1 in 4 men snore. Sleep apnea is less common than snoring, but still common overall. Around 5% of men (1 in 20) and 3% of women (1 in 33), have bad enough sleep apnea that it is causing tiredness that is having an impact on them throughout the day.

Whilst it’s true that men are more likely to have sleep apnea, and being overweight is also a risk for sleep apnea, women and people who are not overweight can also get sleep apnea. Sleep apnea can also look different in women, particularly before the menopause, when it is not always associated with loud snoring or a bed partner noticing changes in breathing. In people who are not overweight sleep apnea can occur if they have a narrow upper airway because of large tonsils or a blocked nose. People with small jaws or an overbite are also at risk of obstructive sleep apnea.

For more details on sleep apnea in women see this post.

Sleep apnea also occurs commonly together with a range of medical conditions such as:

  • Type 2 diabetes
  • High blood pressure
  • Heart failure
  • Atrial fibrillation
  • Stroke
  • Depression that isn’t responding to anti-depressants
  • Kidney failure
What are the consequences of sleep apnea?

If left untreated, sleep apnea can have significant short and long term effects:

  • Increased risk of accidents at work or driving (2-7 times greater risk)
  • Feeling tired and having trouble with concentration and memory
  • Increased risk of depression (up to 5 times the risk)
  • Increased risk of stroke (3 times greater risk)
  • Increased risk of high blood pressure (double the risk)
  • Increased risk of heart attack or heart failure (double the risk)

Sleep apnea also exacerbates a range of chronic medical conditions that are associated with sleep apnea including diabetes, high blood pressure, heart failure, atrial fibrillation and depression.

If I think I have sleep apnea, what should I do?

If you have symptoms of sleep apnea or any of the medical conditions that are associated with sleep apnea, you should discuss them with your doctor. They may arrange for you to have a sleep study to determine if sleep apnea is present, and if so, how bad it is, or they may refer you to a sleep specialist.

That is one of the things I do in my day to day practice. Working with people who have symptoms and wonder if they have sleep apnea and whether it is impacting on how they feel and their health.

Related posts and links: Need more information about how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a comprehensive FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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The post What is sleep apnea? appeared first on SleepHub.

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SleepHub by Dr David Cunnington - 6M ago
Healthy Sleep: What role can a health retreat play?

Health retreats are a good place to learn new skills for maintaining health and put new healthy habits in place, and therefore an ideal place to work on sleep. As a sleep physician, I’m expert in diagnosing and managing sleep disorders. Health retreats have expertise in wellness and maintaining a healthy lifestyle and habits. These complementary areas of expertise, mean that working together we can help people achieve healthy sleep. I’m fortunate to work with the team at Golden Door Health Retreat on optimising sleep for their guests.

Over the last 5 years, working with Golden Door, I’ve learnt a lot about integrating health and wellness in to the management of sleep problems. I’ve been able to focus on promoting healthy sleep in addition to managing sleep disorders. I’ve also realised the importance of being a strong advocate for healthy sleep in modern society, which has directed my research, teaching and messages about sleep.

What are the keys to healthy sleep?

As a specialist sleep physician, with years of experience managing people with sleep problems, I feel there are four main components to healthy sleep:

  1. Wellness: is a state of optimal well-being wherein you strive to maximise your individual potential. Wellness encompasses both mental and physical wellness across a range of domains.
  2. Maintaining good general health: Sleep acts as a barometer of physical and mental health, and can often be the first sign that something is not right with your health. So, to sleep well, your physical and mental health needs to be optimal. This includes aspects such as physical fitness, nutrition and stress management, as well as managing any health conditions you may have.
  3. Thinking & behaving appropriately around sleep: Once people begin having trouble with sleep, they begin to think and behave differently around sleep. These changes in thinking and behaviour are often what perpetuate sleep problems, and are addressed with cognitive behavioural therapy, one of the key treatments for insomnia.
  4. Managing sleep disorders: Sleep disorders such as sleep apnea, restless legs syndrome and insomnia are very common. Whilst maintaining wellness and good general health are important in sleeping well, if sleep disorders are present, you may still have trouble with sleep or feeling tired through the day.

Health retreats have expertise in the first 2 points, helping people maintain optimal wellbeing and good physical and mental health. Whereas my expertise is with the last 2 points. Retraining people in how they think and behave around sleep, as well as diagnosing and managing sleep disorders.

So whilst health retreats may not have specific expertise in the diagnosis and management of sleep disorders, they are experts in helping people with the foundations of healthy sleep;  good physical and mental health, physical fitness, stress management and nutrition.

Healthy sleep is much more than just treating sleep disorders

A number of definitions of healthy sleep have been used. Too commonly it is seen as getting adequate amounts of sleep, the opposite of sleep deficiency. However, a broader definition could include healthy sleep as:

“A pattern of sleep and wakefulness that promotes physical and mental well-being.”

This definition expresses healthy sleep as something positive to work towards and something that could be measured in people with and without sleep disorders.

In healthcare, too often the focus is on managing disorders when they arise, or cause ill health. As a specialist sleep physician I can certainly identify with this. The field of sleep medicine is largely focussed on diagnosing and managing sleep disorders. My training throughout medical school, then post-graduate and fellowship training was very focussed on managing disorders and treating individual episodes when people were unwell enough to need hospital care. My early years as a specialist, working in hospitals continued this focus, treating ill health.

The focus is beginning to shift, with a recent commentary in the New England Journal of Medicine discussing the importance of looking at what people do at home in their day to day lives, and using this to better understand factors contributing to their health and opportunities for improving health. The shift in focus from managing sleep disorders to optimising healthy sleep reinforces the need for the healthcare industry to think outside the box and move away from the traditional model of just managing problems when they arise.

If you’re looking to improve your sleep, take the Sleep Wellness Quiz which measures your performance in each of the 4 components of healthy sleep and will help you prioritise your efforts.

Health retreats give an you an opportunity to try new things

In taking time out from your day-to-day life to go to a health retreat you are stepping out of your usual routine. This gives you the opportunity to introduce new habits, try new sleep routines and put them in to place without other distractions. There are also opportunities to be exposed to new techniques that you may not have been able to get to in your busy life such as yoga or meditation.

So, if you’re having trouble sleeping, and need some time out, maybe a health retreat is what you need.

A modified version of this post has been published in The Huffington Post and is available here

Related links and posts:
Need more information about how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a comprehensive FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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Episode 21: Why treat sleep apnea?

Many people are seen to have snoring and periods of stopping breathing during sleep. This is sleep apnea and it’s very common. But does everyone who has sleep apnea need treatment? Recent research suggests that treating sleep apnea doesn’t reduce future cardiovascular risk, but does reduce symptoms of sleepiness and depression. With the help of Prof Doug McEvoy, we discuss the latest research and talk through why to treat sleep apnea.

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 iTunes

Audio Timeline:
  • 00:00 – 02:59  Introduction
  • 02:59 – 07:43 What’s news in sleep?
    • 02:59 – 03:35 Workalert website
    • 03:35 – 04:45 Upcoming release of report on economic impact of sleep disorders
    • 04:45 – 08:36 Sleep in pre-industrial societies
  • 08:36 – 29:50 Theme – Why treat sleep apnea?
    • 08:36 – 11:25 Background – What is obstructive sleep apnea?
    • 11:25 – 13:11 Background – Sleep apnea and cardiovascular risk
    • 13:11 – 22:00 Interview: Prof Doug McEvoy
      • Why was the SAVE study needed?
      • What did the SAVE study show?
      • Where to from here?
    • 22:00 – 29:23 Treating sleep apnea to reduce symptoms and accident risk
    • 29:23 –  29:50 More information on why to treat sleep apnea
  • 29:50 – 30:43 Clinical tip of the month – Ask why treat? What are we hoping to achieve? How will this be measured?
  • 30:43 – 34:00 Pick of the month:
    • 30:43 – 31:46 Moira – Podcast – Shrink Wrap radio – episode on sleep
    • 31:46 – 34:00 David – Book – Blitzed – Drug use in German soldiers in WWII
  • 34:00 – 35:49 What’s coming up in sleep?

Next episode: September 4th – Personalising sleep apnea treatment 

Links mentioned in the podcast: Presenters: Guest interviews:

Prof Doug McEvoy is a Practitioner Fellow of the National Health and Medical Research Council, Senior Director of the Adelaide Institute for Sleep Health, Staff Consultant in Sleep and Respiratory Medicine at the Repatriation General Hospital and Flinders Medical Centre, Senior Principal Research Fellow within the South Australian Health and Medical Research Institute Heart Health Theme, Member of the Sleep Health Foundation and is a past president of the Australasian Sleep Association. He has had a distinguished career in sleep medicine over the past 30 years. He has led a number of important multi-centre clinical trials in sleep medicine and is the Principal Investigator of the Sleep Apnoea Cardiovascular Endpoints (SAVE) study.

Regular hosts:

Dr 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 has consulted at Melbourne Sleep Disorders Centre since 2008, and is actively involved with the Australasian Sleep Association (ASA). She has presented numerous workshops for psychologists wanting to learn more about sleep disorders, and is involved with Monash University with teaching and supervision commitments, as well as clinical involvement with the Monash University Healthy Sleep Clinic. She is one of the clinic directors at Yarraville Health Group which was established in 1998. In addition to her expertise in sleep disorders, her other areas of interest and expertise include smoking cessation, psychological adjustment to chronic illness, and grief and loss issues.

Dr David Cunnington is a sleep physician and director of Melbourne Sleep Disorders Centre, and co-founder and contributor to SleepHub. David trained in sleep medicine both in Australia and in the United States, at Harvard Medical School, and is certified as both an International Sleep Medicine Specialist and International Behavioural Sleep Medicine Specialist. David’s clinical practice covers all areas of sleep medicine and he is actively involved in training health professionals in sleep. David is a regular media commentator on sleep, both in traditional media and social media, and blogs for the Huffington Post on sleep. David’s recent research has been in the area of non-drug, psychologically-based treatments such as cognitive behavioral therapy and mindfulness in managing insomnia, restless legs syndrome and other sleep disorders.

Connect with David on Twitter or Facebook.

Need more information about how you can sleep better?

At Sleephub we understand the struggle people endure with sleeping problems which is why we have created a comprehensive FAQs page with information for those seeking information about sleep disorders and potential solutions.

Check our resources or take our Sleep Wellness Quiz for a free assessment of elements that may be keeping you from a good night’s sleep.

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The post Sleep Talk: Episode 21 – Why treat sleep apnea? appeared first on SleepHub.

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