Sleep Apnea Dietitian Oregon City OR

There’s one sleep saboteur that often goes unrecognized even though it can have a profound effect on how soundly you snooze—your diet. In fact, ood and sleep actually affect one another: If you don’t eat right, you lose sleep; and when you’re sleep'deprived, your eating habits suffer.

Northwest Sleep Health* Northwest Primary Care Group
(503) 353-1272
13518 SE 97th Avenue
Clackamas, OR
Doctors Refferal
Necessary
Ages Seen
13years and up
Insurance
Insurance: Accepts most insurances including Providence
Medicare: Yes
Medicaid: Yes

Providence Portland Medical Center Sleep Center
(503) 215-3095
4805 Ne Glisan Street
Portland, OR
Doctors Refferal
Necessary
Ages Seen
16 +
Insurance
Insurance: Most carriers okay - you may check with the department or your insurance ca
Medicare: Yes
Medicaid: Yes

Legacy Sleep Disorders Center Legacy Good Samaritan Medical Center
(503) 413-7540
1015 NW 22nd Avenue
Portland, OR
Doctors Refferal
Necessary
Ages Seen
3 and up
Insurance
Insurance: Most insurance carriers accepted
Medicare: Yes
Medicaid: Yes

Providence St. Vincent Sleep Disorders Center Providence St. Vincent Medical Center
(503) 215-8548
9155 SW Barnes Road
Portland, OR
Doctors Refferal
Necessary
Ages Seen
2 yrs. and up
Insurance
Insurance: Most insurances are accepted. Please call the sleep center or your insuran
Medicare: Yes
Medicaid: Yes

Wendy Hall, MD
(503) 657-1071
1508 Division St,
Oregon City, OR
Business
Womens Health Center of Oregon
Specialties
Obstetrics & Gynecology

Data Provided by:
Providence Milwaukie Sleep Disorders Laboratory* Providence Milwaukie Hospital
(503) 513-8383
10150 SE 32nd Avenue
Milwaukie, OR
Ages Seen
16 years and up

The Oregon Clinic
(503) 963-3185
1111 NE 99th Avenue
Portland, OR
Doctors Refferal
Required
Ages Seen
16+
Insurance
Insurance: Most plans accepted. Please call the office for more information.
Medicare: Yes
Medicaid: Yes

Pacific Sleep Program
(503) 228-4414
11790 SW Barnes Road
Portland, OR
Doctors Refferal
No, unless required by insurance
Ages Seen
12 - 101
Insurance
Insurance: Most standard insurances. Patient responsible for co-pays, etc.
Medicare: Yes
Medicaid: Yes

Oregon Sleep Associates
(503) 288-5201
2228 NW Pettygrove
Portland, OR
Doctors Refferal
Not required
Ages Seen
3 years and up
Insurance
Insurance: Most companies accepted. Call office for more information.
Medicare: Yes
Medicaid: No

HealthSource of Oregon City
(503) 650-3737
1163 Molalla Ave
Oregon City, OR

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Sleep Saboteurs

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By Monica Bhide

If you’re among the estimated 65 percent of Americans who have trouble sleeping at least a few nights a week, you’re probably tired of hearing about all the possible culprits for your bedtime woes, from too much caffeine and late-night TV to not enough exercise or unwind time in the evenings. While all of these factors certainly play a role in your quality of shut-eye, there’s one sleep saboteur that often goes unrecognized even though it can have a profound effect on how soundly you snooze—your diet.

In fact, food and sleep actually affect one another: If you don’t eat right, you lose sleep; and when you’re sleep-deprived, your eating habits suffer, says Sally Kravich, a holistic nutritionist and author of Vibrant Living: Creating Radiant Health and Longevity (SPK Publications, 2003). “It’s the ultimate catch-22,” she says. “A lack of sleep causes leptin, an appetite-regulating hormone, to crash, which causes you to eat more,” she says. “Not only does eating more eventually lead to weight gain and an increased risk of obesity—both of which can affect how well you sleep—but the foods you’re most likely to reach for when you’re tired will keep you up at night.” So what’s an insomniac to do?

For starters, get clear about which foods promote good shut-eye, and which have the potential to keep you up at night, and adjust your diet accordingly.

Sleep-enhancing foods
Whole grains. Fiber-rich foods, such as brown rice and quinoa, do more than keep you full; they contain large amounts of tryptophan, an essential amino acid that increases the levels of serotonin (a feel-good neurotransmitter that calms the nervous system) and melatonin (a sleep-inducing hormone secreted in response to darkness) in the brain. What’s more, whole grains slowly nourish the body throughout the night after you digest them, says Lauren Taylor, CTN, a naturopath in Boulder, Colorado. That makes them an especially good choice for anyone who wakes up hungry during the night. Whole-grain carbohydrates also have a soothing effect. “Certain grains, like oats, act as natural relaxants and help calm the nervous system,” says Taylor.
Legumes. The high levels of B vitamins in legumes, such as black-eyed peas and lentils, also help calm your nervous system, says Kravich. Adds Taylor: “Legumes can be a great choice for an evening meal because they often replace animal protein, which can cause sleep problems.” But legumes are not for everyone, warns Taylor. They can be hard for some to digest. To know if you fall into this category, pay close attention to how you feel after you eat them. If the legumes satisfy your hunger without making you feel overly full or gassy, they could be a good addition to your sleep-inducing arsenal. Have an upset stomach or feel sluggish after a meal of legumes? Skip them altogether or eat them only in moderation.
Herbal teas. Tempted to have a glass of vino to unwind at night? Kravich recommends reaching for a cup of tea i...

Author: Monica Bhide

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