Frisco physician discusses how new sleep guidelines relate to upcoming time change  

FRISCO, TEXAS, MARCH 10, 2015 — How much is enough when it comes to sleep? It’s a question that may be on the minds of many as we sprang forward Sunday into daylight saving time. The one-hour adjustment is easy enough to make to our tangible clocks but for our internal body clocks, the change can mean a disruption to our all-important sleep patterns.

Despite losing an hour of sleep to the time change, new findings recently released by the National Sleep Foundation (NSF) show that by making a few small adjustments to your routine you can help yourself and your family snooze better  — and for the right duration.

“Sleeping too little and too much are both associated with a range of adverse health issues,” said Ramesh Amara, M.D., an internist at Primary Care and Internal Medicine of Frisco, a Texas Health Physicians Group practice. The new sleep guidelines should help people develop healthier sleep habits, and daylight saving time serves as a good reminder to assess ones current sleep practices and to make adjustments as needed.”

The Centers for Disease Control and Prevention has called insufficient sleep a public health epidemic. On average, 40 percent of Americans get less than seven hours of sleep each night. Too little sleep has been linked to obesity, high blood pressure, decreased productivity and drowsy driving. Too much sleep has its health disadvantages as well, including heart disease and premature death. 

While every individual is a little different, Amara points out that the NSF’s recommendations can provide helpful guidance for parents and others in creating healthy bedtime environments that are conducive to both children and adults getting enough sleep.

“For starters, we need to think electronics off and lights out,” Amara added. “When technology is left on past bedtime, the duration and quality of sleep appears to suffer.”

The new guidelines released by the NSF in its Sleep Health journal recommend the following daily sleep duration for healthy individuals in various stages of life: 

• Newborns: 14 to 17 hours.
• Infants: 12 to 15 hours.
• Toddlers: 11 to 14 hours.
• Preschoolers: 10 to 13 hours.
• School-aged children: 9 to 11 hours.
• Teenagers: 8 to 10 hours.
• Young adults and adults: 7 to 9 hours.
  • Older adults: 7 to 8 hours.

Previously, the NSF had made a single sleep recommendation for all adults. Most of the new advice also recommends wider sleep ranges than in the past, specifically for infants through teenagers.

“Today’s active lifestyle can present many sleep deterrents, but daylight saving time doesn’t have to be one of them,” Amara said. “By making good sleep practices a part of your goal for a healthy lifestyle, you can help ensure restfulness throughout the year.”  

HOW TO ENJOY BETTER ZZZs

• Healthy sleep habits can make a difference in your quality of life. Try to keep the following sleep practices on a consistent basis:
• Stick to the same bedtime and wakeup times, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
• Avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
• Evaluate your room. It should be an environment that’s cool ¾ between 60 and 67 degrees ¾  and free from noise and light.
• Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bedtime doing a calming activity such as reading. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.

— National Sleep Foundation

About Texas Health Physicians Group
Texas Health Physicians Group (THPG) is Texas Health Resources’ not-for-profit physician organization based in Arlington. The group includes more than 800 physicians, physician assistants, nurse practitioners and medical professionals dedicated to providing safe, quality care for its patients. THPG’s primary care and specialist network represents 57 medical specialties, in addition to offering sleep lab services, infusion services and diagnostic imaging. Our 230-plus locations cover 6,429 square miles in 11 North Texas counties. For more information about THPG, or to schedule an appointment, call 1-800-916-8080 or visit THPG.org. Physicians employed by Texas Health Physicians Group practice independently and are not employees of the hospital or Texas Health Resources.

About Texas Health Resources 
Texas Health Resources is one of the largest faith-based, nonprofit health systems in the United States. The health system includes 25 acute-care and short-stay hospitals that are owned, operated, joint-ventured or affiliated with Texas Health Resources. It includes the Texas Health Presbyterian, Texas Health Arlington Memorial, Texas Health Harris Methodist and Texas Health Huguley Hospitals, Texas Health Physicians Group, outpatient facilities, behavioral health and home health, preventive and fitness services, and an organization for medical research and education. For more information about Texas Health Resources, call 1-877-THR-WELL, or visit TexasHealth.org.

Allen physician discusses how new sleep guidelines relate to upcoming time change 

ALLEN, TEXAS, MARCH 4, 2015 — How much is enough when it comes to sleep? It’s a question that may be on the minds of many as we get ready to “spring forward” this Sunday into daylight saving time. The one-hour adjustment is easy enough to make to our tangible clocks but for our internal body clocks, the change can mean a disruption to our all-important sleep patterns.

Despite losing an hour of sleep to the time change, new findings recently released by the National Sleep Foundation (NSF) show that by making a few small adjustments to your routine you can help yourself and your family snooze better ¾ and for the right duration.

“The new recommendations should help people develop sleep habits that are healthier, especially as we go into the time change,” said Dr. Maria Flaquer, a family medicine physician at Crescent Family Medicine, a Texas Health Physicians Group practice in Allen. “They also serve as a good starting point for individuals to have discussions about their sleep with their doctors. It’s not always top of the mind when a person sits down with his or her health care provider, but it should be. Sleep habits are an important part of an individual’s overall health.”

The Centers for Disease Control and Prevention has called insufficient sleep a public health epidemic. On average, 40 percent of Americans get less than seven hours of sleep each night. Too little sleep has been linked to obesity, high blood pressure, decreased productivity and drowsy driving. Too much sleep has its health disadvantages as well, including heart disease and premature death. 

While every individual is a little different, Flaquer points out that the NSF’s recommendations can provide helpful guidance for parents and others in creating healthy bedtime environments that are conducive to both children and adults getting enough sleep.

“For starters, we need to think electronics off and lights out,” Flaquer added. “When technology is left on past bedtime, the duration and quality of sleep appears to suffer.”

The new guidelines released by the NSF in its Sleep Health journal recommend the following daily sleep duration for healthy individuals in various stages of life: 

• Newborns: 14 to 17 hours.
• Infants: 12 to 15 hours.
• Toddlers: 11 to 14 hours.
• Preschoolers: 10 to 13 hours.
• School-aged children: 9 to 11 hours.
• Teenagers: 8 to 10 hours.
• Young adults and adults: 7 to 9 hours.
• Older adults: 7 to 8 hours.

Previously, the NSF had made a single sleep recommendation for all adults. Most of the new advice also recommends wider sleep ranges than in the past, specifically for infants through teenagers.

“Sleep is a necessity for good health and well-being at any age,” Flaquer said. “Daylight saving time doesn’t have to set you back on getting the proper amount of sleep. Simple changes can keep you rested and healthy. Always talk with your physician if you’re not sleeping well over time or if you have concerns about a possible sleep disorder.”

Reset Your Clock, and Your Sleep Habits
Daylight saving time is a great time to make adjustments for a restful night of sleep. If you have trouble sleeping, try the following:

• Go to sleep and wake at the same time every day. Avoid spending more time in bed than needed.
• Use your bedroom only for sleep. This will help strengthen the association between your bed and sleep. It may help to remove work materials, computers and televisions from your bedroom as well.
• Manage your “body clock” with light. It’s best to avoid bright light in the evening and expose yourself to a healthy dose of sunlight in the morning.
• Save your worries for the daytime. If concerns creep into your thoughts, write them in a "worry book" so you can address the issues the next day.
• Select a relaxing bedtime ritual. A warm bath or calming music can get you in the mindset for sleep.
  —     National Sleep Foundation 

About Texas Health Physicians Group
Texas Health Physicians Group (THPG) is Texas Health Resources’ not-for-profit physician organization based in Arlington. The group includes more than 800 physicians, physician assistants, nurse practitioners and medical professionals dedicated to providing safe, quality care for its patients. THPG’s primary care and specialist network represents 57 medical specialties, in addition to offering sleep lab services, infusion services and diagnostic imaging. Our 230-plus locations cover 6,429 square miles in 11 North Texas counties. For more information about THPG, or to schedule an appointment, call 1-800-916-8080 or visit THPG.org. Physicians employed by Texas Health Physicians Group practice independently and are not employees of the hospital or Texas Health Resources.

About Texas Health Resources 
Texas Health Resources is one of the largest faith-based, nonprofit health systems in the United States. The health system includes 25 acute-care and short-stay hospitals that are owned, operated, joint-ventured or affiliated with Texas Health Resources. It includes the Texas Health Presbyterian, Texas Health Arlington Memorial, Texas Health Harris Methodist and Texas Health Huguley Hospitals, Texas Health Physicians Group, outpatient facilities, behavioral health and home health, preventive and fitness services, and an organization for medical research and education. For more information about Texas Health Resources, call 1-877-THR-WELL, or visit TexasHealth.org.

Cardiologist Sandra Illum, M.D., promotes awareness,
education during Heart Month, Go Red Day on Feb. 6

PLANO, TEXAS, Feb. 2, 2015 — Heart disease is the No. 1 killer of U.S. women, and is more deadly than all forms of cancer combined. It causes one in three women’s deaths each year, killing approximately one woman every minute. On average, nearly 64 women die from heart disease and stroke in Texas each day.

So during American Heart Month in February, the American Heart Association (AHA) and its Go Red For Women movement urge everyone to support the fight against female heart disease by wearing red on Friday, Feb. 6, National Wear Red Day.

“It's critically important for women to realize that heart disease can happen to them, and that everyday choices about diet and fitness make a difference,” said Dr. Sandra Illum, a cardiologist on the medical staff at Texas Health Presbyterian Hospital Plano and at HeartFirst Cardiology, a Texas Health Physicians Group practice in Plano. “Women can help themselves by living healthy, active lifestyles, maintaining a healthy diet and working alongside their physician.”

Women have a higher risk for heart disease because they’re less likely to suspect heart disease in themselves — and often dismiss symptoms, according to the AHA. Women also may have symptoms that are less specific (feeling tired or short of breath, aching in their arms or jaws) and attribute these to other ailments.

While basic risk factors for heart disease are generally the same between men and women — hypertension, high cholesterol, family history, smoking and diabetes — since 1984, more women than men have died each year from heart disease and stroke, and the gap between men and women’s survival continues to widen, according to the AHA.

“Symptoms of cardiovascular disease may not be noticeable until the disease is advanced,” Illum said. “That’s why it’s important to have routine screenings to check for heart disease, even if you think you’re not at risk.”

It’s also essential for women to know their family history, particularly the heart health of their parents and siblings, to improve their chances of spotting and treating heart disease and diabetes early. Women with diabetes are three and a half times more likely to die from heart disease than women who don’t have diabetes — almost twice the relative risk for fatal heart disease in men with diabetes compared to those without.

“Assess your overall risk of heart disease, as that determines how aggressively risk factors like high cholesterol should be treated,” she said. “Controlling diabetes cannot be overemphasized, especially in women. It’s a giant risk factor.

“Heart disease is both preventable and controllable if women take small steps every day to improve their heart health. It’s critically important for women to recognize and monitor the risk factors for coronary artery disease with help from their physician.”

For more information, visit TexasHealth.org/Heart.

KNOW YOUR NUMBERS

The American Heart Association recommends that patients know and manage their critical health numbers, which can include developing a plan with their physician that may include diet, exercise and medication.

Blood pressure — A number over 140/90 is generally considered hypertension, and may warrant medications.

Cholesterol — A routine fasting blood test can tell you your cholesterol. You want a low LDL (lousy cholesterol), and a higher HDL (healthy cholesterol). This should be discussed with your doctor, who can advise on diet and medications if needed.

Blood sugar — An elevated fasting blood sugar will diagnose diabetes.

Weight — Know your body-mass index and your waist circumference, as carrying extra weight in your belly confers a higher risk of heart disease.

Get moving — The recommendation is 150 minutes (2.5 hours) of moderate exercise a week, but any little amount of extra activity helps. Studies show that the more you exercise, the less likely you are to die of heart disease, regardless of whether it helps you lose weight.

— Dr. Sandra Illum, Texas Health Presbyterian Hospital Plano

About Texas Health Physicians Group
Texas Health Physicians Group (THPG) is Texas Health Resources’ not-for-profit physician organization based in Arlington. The group includes more than 800 physicians, physician assistants, nurse practitioners and medical professionals dedicated to providing safe, quality care for its patients. THPG’s primary care and specialist network represents 57 medical specialties, in addition to offering sleep lab services, infusion services and diagnostic imaging. Its 230-plus locations cover 6,429 square miles in 11 North Texas counties. For more information about THPG, or to schedule an appointment, call 1-800-916-8080 or visit THPG.org. Physicians employed by Texas Health Physicians Group practice independently and are not employees of the hospital or Texas Health Resources.

About Texas Health Presbyterian Hospital Plano
Texas Health Presbyterian Hospital Plano is a 366-bed acute care hospital and recognized clinical program leader, providing technologically advanced care to Plano and surrounding areas since 1991. The hospital’s services include orthopedics, cardiovascular services, oncology, pediatrics and women’s services. An affiliate of the faith-based, nonprofit Texas Health Resources system, Texas Health Plano has more than 1,600 employees and 1,300 physicians on the medical staff. For more information, call 1-877-THR-WELL or visit TexasHealth.org/Plano.

Physician recommends simple changes to address new study’s findings 

CARROLLTON, TEXAS, MARCH 10, 2014 — When we “sprang forward” on Sunday into daylight saving time, many people experienced a disruption in their sleep pattern. While it’s only an hour adjustment to their internal clocks, for our bodies, the change cannot be understated.

But findings released last week from a national sleep poll show that by making a few small adjustments to your routine, you can help yourself and your family rest better and longer — despite losing an hour to the time change.

“Not only can losing sleep cause physical effects, but it could take days for people to recover,” said Dr. Padmajarani Gottipolu, a family physician at Carrollton Family Medicine & Pediatrics, a Texas Health Physicians Group practice. “Daylight saving time is a good reminder to check your sleep habits and make needed adjustments for a good night’s sleep throughout the year.”

Results released March 3 in the National Sleep Foundation 2014 poll, which looked into the sleep practices and beliefs of the modern family with school-aged children, found that electronics are increasingly becoming fixtures in the modern American family’s bedroom.

When children leave them on past bedtime, the duration and quality of their sleep appears to suffer. Electronics have the potential to disturb sleep through light and noise, as well as provide a distraction that can lead to delayed bedtimes. Technology constantly impacts children’s daily lives, and the study shows that this can impact the quality of their sleep. Parents said 72 percent of children ages 6 to 17 sleep with at least one electronic device in their bedroom.

Other highlights from the study include:

• Children aren’t getting adequate sleep: Ninety percent of parents believe sleep is important to their child’s overall well-being, but this year’s findings show that children are in fact not getting enough sleep. Parents estimated their children’s sleep time, are lower than the sleep time recommendations of the foundation.
• Imposed rules help increase sleep for children: When parents implement bedtime rules, children sleep longer. More than 90 percent of parents who set one or more bedtime rules. Of these, 62 percent said they always enforce at least one of their rules.
• Parents should lead by example. There is a strong link between the sleeping habits of parents and their children. It’s more likely that children will have healthy sleep environments — including a place with appropriate sound, temperature and light — when parents also share the same behavior.

Sleep is important for many reasons, Gottipolu said, and unfortunately, clinical sleep disorders often can go unrecognized, untreated and misdiagnosed in many people. Sleep requirements are different for everyone, but in general adults need seven to nine hours per night.

“Remember that sleep isn’t a luxury, it’s a necessity for good health and well-being,” Gottipolu said. “Talk with your primary-care physician if you’re not sleeping well or are concerned about having a clinical sleep disorder.

“Simple tweaks to a person’s routine can help tremendously when it comes to getting the proper amount of sleep.”

How to Get Better Sleep

Here are some steps you can take to help improve your sleep hygiene and get a better night’s rest, according to the National Sleep Foundation.

• Don’t eat after 7 p.m. Eating a high calorie meal or late night snack near your bedtime is associated with lower quality of sleep, especially in women. This also helps with losing or maintaining weight.
• Pay your sleep debt. If you need eight hours of sleep and you have a “debt” -- meaning you skimped on hours of sleep for one or more days -- sleep 9-10 hours per night until you no longer feel tired during the day.
• Set a bedtime routine. Take a bath or do relaxation exercises at the same time every day before bed.
• Write down your worries. Journal your thoughts before going to sleep to help clear your mind.
• Avoid caffeine. Don’t drink coffee or caffeinated soft drinks in the afternoon.

About Texas Health Physicians Group
Texas Health Physicians Group is Texas Health Resources’ not-for-profit physician organization based in Arlington. The group includes more than 800 physicians, physician assistants, nurse practitioners and medical professionals dedicated to providing safe, quality care for our patients. In addition to our primary and specialty practices, the organization’s network includes sleep lab services, infusion services, and diagnostic imaging in more than 230 locations in Collin, Dallas, Denton, Johnson, Parker and Tarrant counties. Physicians employed by Texas Health Physicians Group practice independently and are not employees of the hospital or Texas Health Resources.

About Texas Health Resources 
Texas Health Resources is one of the largest faith-based, nonprofit health systems in the United States. The health system includes 25 acute-care and short-stay hospitals that are owned, operated, joint-ventured or affiliated with Texas Health Resources. It includes the Texas Health Presbyterian, Texas Health Arlington Memorial, Texas Health Harris Methodist and Texas Health Huguley Hospitals, Texas Health Physicians Group, outpatient facilities, behavioral health and home health, preventive and fitness services, and an organization for medical research and education. For more information about Texas Health Resources, call 1-877-THR-WELL, or visit TexasHealth.org.