Category Archive: Mental Health

3 Tips for a Better Night’s Sleep

Women peacefully sleeping in bedAccording to the National Institutes of Health, sleep affects our mental and physical health.  When we try to fit so many things into our busy lives, we often sacrifice sleep.  The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night.  People who are well rested are more alert during the day, focus better, and have faster reflexes.  People who are tired are less productive, pay less attention to detail, feel higher levels of stress, tend to be moodier, and are more likely to be involved in driving accidents.  The body repairs and rejuvenates itself each night as we sleep.  However, sleep deprivation over time can have negative effects on our hormone levels, immune system, blood pressure, heart health, and mental health.

So, what can we do to enjoy a better night’s sleep?  Here are three tips that may help.

Reduce caffeine intake

Caffeine may be robbing you of a good night’s sleep.  Caffeine is a chemical found in coffee, tea, chocolate, and some sodas.  It’s a stimulant that acts on the body’s central nervous system, increasing alertness and reducing fatigue.  Caffeine interferes with adenosine receptors in the brain.  Adenosine is what tells the brain that the body needs rest.  Caffeine can last as long as six hours in your system, so consuming caffeine late in the afternoon or in the evening can certainly affect a person’s ability to fall asleep at bedtime.  Eliminate caffeine intake late in the day, or switch to decaffeinated coffee or tea.

Limit use of electronics at bedtime  Latin man reading book in bed

Many people have become accustomed to using electronics right before bedtime.  This includes looking at laptops, tablets, cell phones, and TV in bed.  The blue light produced by these devices may make it more difficult to fall asleep.  Children and teens are especially sensitive to blue light.  It prevents the body from releasing melatonin, a sleep hormone, by tricking the brain into thinking it’s daytime.  Technology also stimulates the brain, making it harder to relax and fall asleep.  For better quality sleep, try eliminating electronics from the bedroom.

Establish a bedtime routine  

Establish a regular routine of going to bed at the same time each night and waking up at the same time each morning.  Irregular sleep habits can interfere with the body’s natural circadian rhythm.  Any activities before bedtime should be relaxing.  A warm bath may be helpful for some.  Avoid bright lighting in the bedroom.  This can also interfere with melatonin production.  Make the bedroom a quiet and relaxing place.  Try to minimize external light and noise.

Sleep plays a key role in health, so make a good night’s sleep a high priority.  If you’ve tried these tips and continue to have difficulty getting a good night’s sleep, talk to your healthcare provider.  Contact RMD Primary Care to schedule a visit with one of our doctors.   

Alzheimer’s Awareness Month

Alzheimer's AwarenessJune is Alzheimer’s and Brain Awareness Month.  Most of us know someone with Alzheimer’s disease, the most common type of dementia.  Symptoms of the disease usually begin with memory loss, but eventually involve the parts of the brain that control thought, memory, language, and reasoning skills.  Alzheimer’s impacts a person’s ability to carry out daily tasks and activities, including the ability to communicate.

The main risk factor for Alzheimer’s is age.  Symptoms may begin to appear around age 60.  Women are twice as likely as men to develop Alzheimer’s, primarily because they live longer.  A family history of the disease may also increase the risk.  Researchers are studying other possible risk factors such as having high cholesterol and high blood pressure.

The Alzheimer’s Association lists 10 early signs and symptoms of Alzheimer’s disease.

  • Memory loss that disrupts daily life – This may include forgetting recently learned information such as dates, appointments, or events.
  • Difficulty in planning or solving problems – There may be challenges managing finances, paying monthly bills, or following a recipe.
  • Trouble completing familiar tasks – Examples may include getting lost driving to familiar places or having difficulty running familiar errands.
  • Confusion with time and place – The person may lose track of dates or the passage of time.
  • Difficulty understanding visual images and special relationships – This may lead to difficulty reading or judging distances.
  • New problems with words in speaking or writing – The person may struggle to find words or follow conversations.
  • Misplacing things – They may be unable to retrace steps to find things. Others may be accused of taking items.
  • Decreased or poor judgment – There may be difficulty making decisions or making poor decisions.
  • Withdrawal from work or social activities – There may be a loss of interest in hobbies or activities previously enjoyed.
  • Changes in mood, personality, or behavior – Examples may include confusion, fear, suspicion, or depression.

Understanding Alzheimer’s Awareness

There is no cure for Alzheimer’s.  Treatment includes managing and slowing down symptoms and helping those affected maintain their mental function.  If you notice some of these changes occurring in a loved one, make an appointment to discuss them with their doctor or contact RMD Primary Care. Alzheimer’s awareness is key for treating symptoms.

Does gender play a role in mental health?

Mental health is in the news a lot lately, especially with the increased focus on gun violence and everyone from politicians to celebrities weighing in on the state of mental health care in the United States. One issue you don’t hear a lot about is gender and mental health. Does one’s biological sex play a role in predisposition toward various conditions and type of treatment?

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