Why aren’t you sleeping?
How to Prevent Shift Work Sleep Disorder? 
What Makes A Good Night's Sleep?
Does Exercise Help Sleep?
. . .
These simple tips will help you sleep better and be more energetic and productive during the day
Why aren’t you sleeping?
How to Prevent Shift Work Sleep Disorder? 

What Makes A Good Night's Sleep?

Does Exercise Help Sleep?
. . .
These simple tips will help you sleep better and be more energetic and productive during the day
50 to 70 million people in the US suffer from one or several sleep disorders
48% of people in the U.S. reported snoring problems
4.7% reported falling asleep or nodding off while driving in the preceding month.
37.9% of people reported unintentionally falling asleep during the day or at work in the last 30 days.
* Shocking Sleep Statistics for 2019
How does sleep affect high performance athletes?
So how does sleep affect high performance athletes?
For all of us, rest is a fundamental part for maintaining optimum wellness.
For top athletes though, sleep becomes an integral pillar of success.
Increasingly more athletes are discovering that sleep has a major effect on performance, gains and defeats. Physical fitness and solid nutrition are vital in achieving peak athletic efficiency, but sleep plays an equally critical role. Over the last few years, it's become certain that both the quality and quantity of sleep obtained by elite athletes can be the edge between winning and losing on game-day. Continue reading to explore the ways sleep is affecting your performance ...
Trauma Rates

Impaired sleep has been associated with increased trauma figures during athletic contests. A University of California research concluded that trauma levels in young athletes raised during games that followed a night of sleep less than 6 hours. A different study examining injury levels in high school athletes discovered that sleep times were the principal forecaster of traumas, even more so than hours of training.
""Keep your head up!"" is a common moto of coaches in youth sports for good reason. Specifically in high-impact and busy sports, it is essential for contestants to scan their environments and foresee probable accidents. When an athlete is tired as a result of poor sleep, they're slower to respond. A hindered reaction time could be the difference between a participant getting a injured or preparing for an impact.
When it comes to sleep recovery, short sleep phases also tend not to provide the body with enough time to restore cells and repair from the damage of exercises, sports, and daily activities. This implies that not only can sleep deprivation take players off of the match through traumas, but it can also keep them out longer because of reduced recovery. With time, sports injuries, health complications, and the inability to completely recover can negatively affect an athlete and lead to more time wasted the sidelines.

Accuracy and Speed

Sleep quality has been proven to affect both the shooting accuracy and sprint times of basketball players. Improved sleep has also seen boosts to athletic effectiveness in tennis players, swimmers, weightlifters, and more.
Cheri Mah, a researcher at Stanford university, carried out a sleep-extension study with the Stanford men's basketball team. After preserving a normal sleep routine for 4 weeks to build a baseline, players from the team underwent a 7-week sleep extension period. Over this time, the players acquired as much nighttime sleep as possible, with 10 hours being the goal.

Reaction Times

Research studies have demonstrated that even insignificant fatigue can reduce reaction times as much or more than being legally intoxicated. Sleep deprivation has an effect similar to intoxication by alcohol, which for athletes can have a major effect on their performance.
A world-class athlete can not spare even a split second to react to a play unraveling in front of them. While it's common sense for the athlete to remain sober on the field, a poorly rested one, clean from liquor, could still be similarly impaired. A single all-nighter can slash reaction times by more than 300%, and the sleep recovery can take up to several days.

Playing Careers

A research of Major League Baseball players revealed that exhaustion can reduce the playing careers (and thus income) of world-class. The research followed 80 baseball players across three teams and after three seasons recorded athletes who either were demoted to a lower league, went unsigned, or who were no longer playing, as idle.
The principal investigator of the study, W. Christopher Winter, MD, medical director of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville, stated that those performing the study were stunned by how linear the relation was. Winter indicated that, from a sports viewpoint, this is exceptionally important. What this study shows is that we can use the science of sleep to forecast sports performance.


Final Thoughts

The significance of sleep to athletic efficiency can't be overemphasized. Sleep quality can predict how fast an athlete will respond, how quickly they'll act, how precise they'll be, the number of errors they'll make, and if they do make an error, whether they'll stay clear of an injury. In addition to physical and mental conditioning, proper nutrition and hydration, sleep should be a regular part of any elite athlete's preparation.
What is sleep apnea? 
Sleep apnea is a major sleep disorder, leading to reduced amount of air reaching your lungs, making you snore and choke during sleep. Oxygen-deprived brain makes the person wake up, which may happen several times over the night.  

Referred to as temporary pause in breathing, sleep apnea is caused by the tissue in the back of the throat collapsing. The gravity may cause the tongue to fall back due to the muscle relaxation during sleep, which narrows the airway, reducing the amount of air reaching one’s lungs. Sleep apnea also leads to snoring by making the throat tissue to vibrate as you breathe.
What is sleep apnea? 
Sleep apnea is a major sleep disorder, leading to reduced amount of air reaching your lungs, making you snore and choke during sleep. Oxygen-deprived brain makes the person wake up, which may happen several times over the night.  

Referred to as temporary pause in breathing, sleep apnea is caused by the tissue in the back of the throat collapsing. The gravity may cause the tongue to fall back due to the muscle relaxation during sleep, which narrows the airway, reducing the amount of air reaching one’s lungs. Sleep apnea also leads to snoring by making the throat tissue to vibrate as you breathe.
Regardless of how many hours of sleep a person gets, sleep apnea can make one wake up in the morning tired and exhausted. Hindered sleeping patterns caused by the condition may lead to reduced focus, concentration and overall fatigue during the day. 
The body lacking oxygen faces severe consequences, which include:

Daytime fatigue 
Frequent awakenings related to sleep apnea make restorative sleep impossible, worsening daytime drowsiness, fatigue and irritability.

Heart disease and high blood pressure
Sleep apnea may lead to increased blood pressure and strained cardiovascular system by obstructing oxygen supply. 

Diabetes
Sleep apnea increases one’s risk of developing insulin resistance and type 2 diabetes.

Stroke
The reduced amount of oxygen may lead to an increased stroke probability.


Conclusion:

Most sleep apnea cases never see proper treatment due to the nature of the condition which involves a serious in-lab sleep study, or a home sleep apnea test. The condition is treatable with continuous positive airway pressure (CPAP) therapy, oral appliance therapy or surgery.  
Obstructive sleep apnea is considered a breathing disorder and not only varies from case-to-case, but also has different causes and symptoms for obstructive sleep apnea in children and central sleep apnea.
Sleep Disorders
Why does it matter?

Sleep disorders are a group of conditions that affect the ability to sleep well on a regular basis typically caused by a health problem, stress and bad habits. Sleep disorders have become a common issue in the United States. As a matter of fact, over 75 percent of Americans face regular sleeping difficulties.
Most people occasionally experience sleeping problems due to stress, chaotic schedules, and bad habits. When these issues occur on a regular basis and interfere with daily life, they may be a sign of a sleeping disorder...
Sleep disorders may lead to having a difficult time falling asleep and exhaustion throughout the day. Hindered sleep negatively impacts energy, mood, concentration and causes major health issues.
While in some cases, sleep disorders can be a symptom of another medical or mental health condition they can be treated to eventually go away. Sleep disorder treatment typically revolves around a combination of medical treatments and lifestyle changes.

Main culprits:

There is a wide array of disorders linked to sleep inconsistencies, including medical conditions, such as:

Respiratory Infections
Respiratory infections make breathing at night challenging, which leads to inability to fall asleep properly. 

Chronic Pain
Constant pain makes falling asleep challenging, waking one up during sleep. 
Certain cases of chronic pain may be worsened by sleep disorders, for example the development of fibromyalgia is believed to be connected to sleeping problems.

Stress
Stress negatively affects sleep quality, namely causing difficulties falling and staying asleep. 

How to deal with:

While sleep disorder treatment differs from case to case, there are several primary ways to help fight it. Traditionally, the treatment includes medical help and lifestyle changes. Medical treatment comes down to sleeping pills and supplements, numerous cold medications or a dental guard for teeth grinding. Following a healthier lifestyle may be the fundamental part of a consistent sleeping pattern, greatly improving the overall health condition. The lifestyle changes worth looking into include:

Cutting down on tobacco, caffeine and alcohol intake

Exercising

Reducing stress and anxiety

One’s sleep quality can be greatly improved by maintaining sleeping schedule of going to bed and waking up at the same time every day. You should be aware that random daytime naps can throw you off the schedule.


Conclusions:

Although sleep disorders may be a serious health threat, it is worth noting however that one’s sleeping patterns can be drastically improved by simply maintaining a healthier daily routine and exercising cutting down on bad habits. 
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