National Sleep Awareness Week

Sleeping cat
Image Source: Sabri Tuzcu/Unsplash

National Sleep Awareness Week is from March 10 to 16, 2019. The goal of this week-long campaign is to promote the benefits of optimal sleep and how sleep affects health, well-being and safety. Sleep can be especially important when it comes to the development and management of several chronic diseases and conditions.

How Does Sleep Impact Chronic Disease?1

Insufficient sleep has been linked to multiple chronic diseases:

  • Diabetes: Research has found that insufficient sleep is linked to an increased risk for the development of type 2 diabetes. Specifically, sleep duration and quality have emerged as predictors of levels of Hemoglobin A1c, an important marker of blood sugar control.
  • Cardiovascular Disease: Persons with sleep apnea have been found to be at increased risk for a number of cardiovascular diseases. Notably, hypertension, stroke, coronary heart disease and irregular heartbeats (cardiac arrhythmias) have been found to be more common among those with disordered sleep than their peers without sleep abnormalities.
  • Obesity: Laboratory research has found that short sleep duration results in metabolic changes that may be linked to obesity. Epidemiologic studies conducted in the community have also revealed an association between short sleep duration and excess body weight.

Benefits of Getting More Sleep2

  • Improved Mood: Every night while you’re asleep, your brain is working to process your emotions. Your mind needs this time in order to recognize and react the right way. When you cut that short, you tend to have more negative emotional reactions and fewer positive ones.
  • Healthier Heart: Sleep helps to lower your blood pressure and help in preventing heart disease.
  • More Energy: A good nights sleep can make a world of difference for your energy levels. It can also help improve your motivation and allow time for your muscles to repair.
  • Improved Brain Function: Sleep plays a big part in both learning and memory. Without enough sleep, it’s tough to focus and take in new information.
  • Strong Immune System: Ongoing lack of sleep changes the way your immune cells work. They may not attack as quickly, and you could get sick more often.

Click here if you’re interested in seeing the steps you can take to improve your sleep.

Tria Health’s Pharmacy Advocate Program

Tria Health offers Chronic Condition Management through our Pharmacy Advocate Program. Clinical Pharmacists provide one-on-one telephonic counseling for members and are their personal advocate to help them navigate through the health care system. Through reviewing a member’s medications and lifestyle, including their sleep habits, Tria Pharmacists can make recommendations that will help control their chronic conditions and help them feel better!

Sources:

  1. https://www.cdc.gov/sleep/about_sleep/chronic_disease.html
  2. https://www.webmd.com/sleep-disorders/benefits-sleep-more#2

Managing Your Migraines

Person holding coffee cup reading a book
Image Source: Nathan Dumlao/Unsplash

While medications can help treat and manage migraines, there are plenty of other healthy habits that can sometimes help prevent migraines. Lifestyle choices that promote good health can also reduce the frequency and severity of your migraines.1 Here are a few ways you can change up your routine to help prevent migraines:

Create Good Sleep Habits

Oftentimes, migraines can be triggered back lack of sleep. It’s important to not only build a good routine, but have proper sleep hygiene including:

  • Minimize Distractions: Stay off your phone and don’t watch TV in bed. It’s important to save your bedroom solely for sleep.
  • Reduce Stimulants: Avoid caffeine and other stimulants that can interfere with sleep a few hours before bed.

Exercise & Eat Healthy

During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse.1 Your diet can also impact your migraines, it’s important to keep track of what you eat and try to identify and potential triggers.

Keep a Migraine Diary

Triggers can vary for any person who suffers from migraines. It’s important to keep track when your migraines start and what you were doing before, to help identify any possible triggers. According to the mayo clinic, until recently, avoiding migraine triggers was considered the best advice. But new research suggests this may actually increase sensitivity to potential triggers. A more useful approach may be to learn to cope with these headache triggers by using behavioral management techniques, such as identifying and challenging negative thoughts, relaxation training and stress reduction.

Have any Questions for us?

Contact the Tria Health Help Desk at 1.888.799.8742

 

Source:

  1. https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines/art-20047242