Tri-County Sleep Medicine

01/10/2025

Have you ever found yourself scrolling through your phone before bed, only to lie awake for hours, wondering why you can't drift off to sleep? 🤔 It's a common phenomenon, and the culprit behind it is often blue light.

Blue light, which is emitted by smartphones, tablets, and computers, can suppress melatonin production, making it harder to fall asleep. This is because melatonin is the neurotransmitter responsible for regulating our sleep-wake cycles. When blue light exposure is high, our brains receive the signal that it's still daytime, making it challenging to wind down.

But blue light isn't the only factor that can disrupt our sleep patterns. For many people, the changing seasons can also have a significant impact. Seasonal Affective Disorder (SAD) is a type of depression that occurs during the winter months when the days are shorter and darker. It's estimated that up to 10% of the population experiences some form of SAD, with symptoms ranging from mild to severe.

Fortunately, there are effective ways to combat both blue light exposure and SAD. One simple solution is to use a blue light filter on your phone or computer, which can help reduce the amount of blue light emitted. You can also try using a wake-up light, which simulates a sunrise by gradually increasing the light in your room, helping to regulate your circadian rhythms.

In addition to these strategies, there are also specialized light therapy lamps that can help alleviate SAD symptoms. These lamps emit a specific type of light that mimics natural outdoor light, which can help regulate your mood and energy levels. By using a light therapy lamp, you can help your body get the light it needs to function properly, even on the darkest winter days. 🌞

You can also ask about the Feel Bright Light in the office.

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Enjoy the uplifting power of bright light therapy with the HappyLight Lumi Plus Light Therapy Lamp. Designed to boost your mood, improve your sleep, enhance your focus, and kickstart your energy, HappyLight Lumi Plus safely brings daylight indoors by emitting a bright white light that mimics sunl...

11/03/2024

Question for this evening:

It is time for us to "fall back" this year and turn our clocks back one hour. Most people notice that it is easier to "fall back" than to "spring forward"....but why?

Q: Why is it easier to “fall back” than to “spring ahead”?

A: Our brains are not on a 24 hour clock. We are closer to a 26 hour clock. So it’s easier to stay awake for two more hours and sleep in. Once we adjust to the new sleep schedule, we can only fall asleep about 15 minutes earlier per night. So if we are accustomed to a 1 hour longer sleep schedule, it takes us about 4 days (15 minutes per night) to “spring ahead”. This is the cause of “jet lag” as well.





www.tricountysleepmedicine.com

Specializing in adult sleep medicine. If you feel fatigued/sleepy contact us for a sleep evaluation.

11/03/2024

Marking our 12th year on Facebook, we extend our sincerest gratitude for your ongoing support. Your interest and dedication is greatly appreciated. 🙏🤗🎉

11/03/2022

Question for this evening:

It is time for us to "fall back" this year and turn our clocks back one hour. Most people notice that it is easier to "fall back" than to "spring forward"....but why?

Q: Why is it easier to “fall back” than to “spring ahead”?

A: Our brains are not on a 24 hour clock. We are closer to a 26 hour clock. So it’s easier to stay awake for two more hours and sleep in. Once we adjust to the new sleep schedule, we can only fall asleep about 15 minutes earlier per night. So if we are accustomed to a 1 hour longer sleep schedule, it takes us about 4 days (15 minutes per night) to “spring ahead”. This is the cause of “jet lag” as well.





www.tricountysleepmedicine.com

11/02/2022

How much sleep do I need?

The simple answer to that question is “the amount of sleep that allows you to be wide awake and alert the whole following day”. The real question is, “How can I find out if I need more or less than 8 hours of sleep?”

www.tricountysleepmedicine.com

11/01/2020

Question for this evening:

It is time for us to "fall back" this year and turn our clocks back one hour. Most people notice that it is easier to "fall back" than to "spring forward"....but why?

Q: Why is it easier to “fall back” than to “spring ahead”?

A: Our brains are not on a 24 hour clock. We are closer to a 26 hour clock. So it’s easier to stay awake for two more hours and sleep in. Once we adjust to the new sleep schedule, we can only fall asleep about 15 minutes earlier per night. So if we are accustomed to a 1 hour longer sleep schedule, it takes us about 4 days (15 minutes per night) to “spring ahead”. This is the cause of “jet lag” as well.

Tri County Sleep Medicine offers sleep consultations and treatment for people with sleeping disorders in the St. Louis, Missouri and surrounding areas.

03/08/2020

"Daylight saving time is no fun for anyone. That groggy, "I really don't want to get out of bed" feeling lingers for days after you set your clocks forward an hour, and can make any already sleep-deprived parent feel exhausted. But the loss of sleep can be even tougher on your kids. "Young children need more sleep and don't tolerate sleep deprivation as well as adults," explains Daniel Lewin, Ph.D., associate director of sleep medicine at Children's National Health System in Washington, D.C. "The loss of just one hour can really affect a child's attention span, appetite, and overall mood."

The good news: You can take steps to help mitigate the effects of daylight saving time. These five tips will help you do just that:"


www.tricountysleepmedicine.com

The "spring forward/fall back" switch messes up everyone's schedule!

09/05/2019

Sleep apnea is an often overlooked medical condition. Those who suffer from sleep apnea may often: feel tired, experience a lack of energy, or even have difficulty focusing on routine daytime tasks. The following is an excerpt from the Mayo Clinic's outline of Sleep Apnea Symptoms, Causes, Risk Factors, and Complications:

"Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts. If you snore loudly and feel tired even after a full night's sleep, you might have sleep apnea.

The main types of sleep apnea are:

Obstructive sleep apnea, the more common form that occurs when throat muscles relax.

Central sleep apnea, which occurs when your brain doesn't send proper signals to the muscles that control breathing.

Complex sleep apnea syndrome, also known as treatment-emergent central sleep apnea, which occurs when someone has both obstructive sleep apnea and central sleep apnea.

If you think you might have sleep apnea, see your doctor.

Treatment can ease your symptoms and might help prevent heart problems and other complications."

http://tricountysleepmedicine.com

11/12/2018

"The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep. Most Americans admit to using electronics a few nights a week within an hour before bedtime. But to make sure technology isn’t harming your slumber, give yourself at least 30 minutes of gadget-free transition time before hitting the hay. Even better: Make your bedroom a technology-free zone—keep your electronics outside the room (that includes a TV!)."

Find out how your tech habits can impact your sleep quality.

11/03/2018

Navigate the Time Change! Make a good transition!

"The hour you "lost" with daylight savings time in the spring you "gain back" on Sunday, when clocks are set an hour back.

And every time shift takes a subtle toll on the human mind and body, experts say."

To get back to a normal sleep rhythm after the time change, set the alarm for your target time and get out of bed when it goes off, even if your night sleep was not perfect, one expert advises.

11/04/2017

Daylights savings time ends this weekend! Click the link below to read about how the time change can affect your health.

"Does an hour make that big of a difference?

On the Fall side of things usually the adjustment is not so hard because most people are going to get an hour extra of sleep. We live in a culture where people tend to be a little sleep deprived. So most people look forward to Daylight Saving in the Fall, it's Spring that tends to be more challenging."

Remember to reset your clocks this weekend. On Sunday at 2am, we will fall back an hour for Daylight Saving Time. Dr. Oneil Bains with Virginia Mason Medical Center is answering our questions about the time change and the impact it can have on mood, appetite and overall sleep. Does an hour make that...

08/07/2017

Want to master the art of sleeping? Start by conditioning your body and your brain with these simple tips and habits.