What does it take to get a Good Night’s Sleep?


by Autumn Pappas, Board Certified Health and Lifestyle Coach

How hard is it to get a good night’s sleep these days? Harder than you think! Approximately 42 million Americans suffer from Sleep-Disorder Breathing (SDB). SDB refers to a number of nocturnal breathing disorders; including sleep apnea. A surprising 75% of severe SDB cases remain undiagnosed.

What is Sleep Apnea? Sleep apnea is a type of sleep disorder characterized by pauses in breathing or instances of shallow or infrequent breathing during sleep. You may have sleep apnea if you suffer from a lack of energy, morning headaches, hypertension, frequent urination at nighttime, depression, large neck size, excessive daytime sleepiness or gastroesophageal reflux. Nighttime gasping, choking, coughing and irregular breathing during sleep are also a sign of sleep apnea.

There are two main types of sleep apnea; obstructive sleep apnea (OSA) and central sleep apnea (CSA). OSA is more common, and occurs when throat muscles relax. CSA arises when the brain doesn’t send proper signals to the muscles that control breathing. Many people suffer from both types of sleep apnea.

Sleep apnea is more prevalent in males. Other increased risk factors include endocrine disorders, metabolic disorders, hypertension, obesity, facial or upper airway abnormalities and a family history of obstructive sleep apnea. Those who use alcohol, sedatives, or smoke are also at a greater risk.

If you suffer from excessive fatigue or other common sleep apnea symptoms, go see your primary care doctor. Your doctor can refer you to a sleep medicine center where a consultation can determine if you are a good candidate for a sleep study. If chosen, you may participate in an in-home sleep study or an in-hospital study. An in-home study costs much less than an in-hospital study, but consequently is much less accurate. Home studies can’t read if a patient is asleep or not, because they are not able to measure brain waves. Furthermore, no one monitors the patient during an in-home study, so readings can often be less accurate. In-hospital studies are much more specialized as they measure many things at once: your breathing effort, respiratory response, brain waves, stage of sleep, airway obstruction, eyelid movement, muscle tone and leg movement.

Eighty percent of patients who are diagnosed with sleep apnea perform a second sleep study, producing another set of more in-depth readings that assist clinicians in deciding what sleep device will help the patient most. Many patients are able to relieve symptoms of their sleep apnea by wearing a CPAP machine during their sleep; which supplies constant air pressure with the patient’s breaths. Early CPAP machines had very little controllable features, although new advancements in CPAP machine technology now allow patients better personalized treatment of their apnea. As some sleep apnea patients age, they may need to participate in additional sleep studies or purchase new CPAP machines, since the likelihood and severity of their sleep apnea can increase.

There are many ways to better your sleep, whether you suffer from sleep apnea or not. Harvey Hochstetter, Clinic Manager and Registered Polysomnagraphic Technologist at Jefferson Sleep Center says that the top three rules for getting a good night’s sleep include “sleeping somewhere dark, quiet and with a cool temperature.” You can also drink valerian, passionflower or hops tea to relax your nervous system. Stay away from electronic devices and eating within two hours of  bedtime, as both can keep you awake. Remember, good quality sleep is essential for our health and well-being.

Happy Snoozing!

Health Coach Autumn (sign up for a free consultation with me at http://www.pacificnorthwesthealth.com)


Attach a Note to a Balloon and Release it Into the Air

Hello Followers! I’m reblogging this fun and uplifting post by the amazing Christine. I’ve been following Christine’s Blog, “Project Light To Life” since last August. I like all of Christine’s posts because they motivate and inspire me to live the happiest, most adventure-filled life I can. Christine has a great way of relating to people through her words. Check out her blog sometime!

Project Light to Life



Yesterday, I sprinted into Party City. I ran up to the counter, where the employees were busy pumping air into Spongebob and Hello Kitty balloons, then told the young girl behind the counter, “I want to write a message, tie it to a balloon, and release it into the air. Can I please have #36, the smiley face balloon? It’s urgent!” She stared down at me, said, “We don’t sell to lunatics peasant,” then looked to the next customer in line and shouted, “Next!” I was appalled.


That’s not exactly what took place, but I like to imagine that’s what happened. Actually, after I walked into the party store, looked around for a bit and then went up to the counter. “Excuse me?” I asked the girl working there, “Do you think I could have balloon #36 please?” She looked at me as if I had just asked her…

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Are you Interested in A World Class Nutrition, Health and Coaching Program?


I am an alumni of an amazing school called the Institute for Integrative Nutrition (IIN). As a friend of mine, you can receive up to $1500 off of tuition if you enroll in their Health Coaching Program between Wednesday, June 25th and Friday, July 4th!

During my training at IIN,  I studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. My teachers included Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine; Dr. Deepak Chopra, leader in the field of mind-body medicine; Dr. David Katz, Director of Yale University’s Prevention Research Center; Dr. Walter Willett, Chair of Nutrition at Harvard University; Geneen Roth, bestselling author and expert on emotional eating; and many other leading researchers and nutrition authorities.

My education has equipped me with extensive knowledge in holistic nutrition, health coaching, and preventive health. Drawing on these skills and my knowledge of different dietary theories, I now work with clients to help them make lifestyle changes that produce real and lasting results.

Are you Interested?   These special savings will be announced on Wednesday, June 25th at 11am EST in an informative live call with IIN Founder and Director Joshua Rosenthal.

Click the link below into your browser to register for this amazing opportunity to hear from Joshua and receive incredible savings: 

Please let them Know that I referred you so I can get referral points!  Feel Free to Email me with any questions You May Have!

To your health!

Health Coach Autumn


What are the healthiest yogurts to buy?

Pacific Northwest Health & Happy Health Coach Blog


Greek Yogurt Cheat Sheet

(This Article is from www.doctoroz.com)

Overwhelmed by the multitude of yogurt options? Use this cheat sheet to find the healthiest yogurt that will satisfy your taste buds and dietary needs.

Full of protein, calcium and healthy bacteria that’s good for your digestion and immune system, Greek yogurt has recently enjoyed a burst of popularity. It’s a great snack, especially if you’re looking to slim down. Not only does this yogurt make you feel full, some studies have shown that diets that include several servings of Greek yogurt a day may aid weight loss and trim waistlines.

While Greek yogurt used to be hard to find, supermarket shelves are now stocked with row upon row of different brands and flavors. If all these options make you feel overwhelmed, never fear – we at The Dr. Oz Show took a look at a variety of popular Greek…

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Are you getting the most you can out of seeing your doctor?


I can’t tell you how many times I’ve been to the doctor… but let’s just say I’m somewhat of an expert now.  After years of seeing docs on a weekly basis, I’ve learned how to pin point the ones that are there to help me and the others who really aren’t. 

Doctors visits aren’t cheap, even with insurance.  Appointment space is limited and visits are short.  This is why I want to make sure you, as well as everyone else, are getting the most out of your doctor’s visits!  Here are some great tips on how to make your doctor’s visits as valuable as you can:

What to prepare for your appointment:

-Write down a list of symptoms you are having (If you have a health concern or problem) and how frequently you are having them

-Write down any questions you will want to ask your doctor

-Have a list of the medications and supplements you take and their doses (especially any new ones)

-Know all you can about shots (flu shots, tetanus shots, and other shots).  Some shots need to be updated every so often and your doctor will ask you on the spot If you want a particular shot.  They may even administer them that day.  Know what they are and the side effects before you say yes.

Here are a couple questions you should be asking yourself after your appointment:

-Do you trust your Doctor?

-Did you have adequate time to explain your concerns?

-Did your Doctor listen to you attentively?

-Are you comfortable asking your doctor questions?

-Are  you comfortable with your doctor?

-Do you feel your doctor has your best interest in mind?

-Do you feel like you were listened to in a non-judgemental way?

-Did your Doctor give you more than one option of how to treat a particular problem?

-Did your Doctor offer any natural solutions to healing a problem or issues (through diet, exercise, herbs, or natural products)?

Our health is so important.  Our doctors should think so too.  Make sure you are seeing a health practitioner you feel is the right fit for you and wants to help you be the healthiest you can be. 

Health coaches are great advocates for their patients health and are fabulous at putting the “pieces of the puzzle together.”  They assist their patients in finding natural cures to ailments, help them in choosing the right kind of foods to eat, and counsel patients on health, relationships, career, exercise and spirituality.  They are great at referring patients to the right kind of doctor’s when a medication should be prescribed.  Health Coaches go to bat for their patients and their patient’s health.

I am so lucky to be a health coach myself.  If you would like a free consultation with me, go to my website, pacificnorthwesthealth.com and click on the connect link and then the free consultation link.

I want the best for you!  To your health!

Autumn (check me out at pacificnorthwesthealth.com)