Snoring And Apnoea Blog

Sleep and Depression: 5 Ways to End Depression Through Sleep

Posted on Thu, Feb 21, 2019

issam-hammoudi-631683-unsplashImagine a scenario where sleeping better ends your depression. Well, it could become a reality. The connection between sleep and depression is more apparent than ever. So, if you find yourself lying in bed feeling miserable or on edge then you’ve come to the right place. And according to recent research, it's not surprising that your thoughts disrupt your sleep.


How Sleep and Depression Work Together

Depression is a serious disorder that influences many facets of your life. It affects how you eat, rest, feel and think. While the cause of depression is unknown, it is possible to treat it. Furthermore, there is a ton of research on the connection between sleep and depression.

Sleep is your brain and body's opportunity to re-energize from the day. So the association between sleep and depression is evident. Fundamentally, if your thoughts intrude on your sleep, you'll feel tired the next day. Your body and mind haven't had an opportunity to recoup. And you'll be left feeling miserable. Before you know it, an endless cycle begins where depression causes a sleeping disorder and lack of sleep causes depression.

Truth be told, a study in the journal Sleep discovers people with a sleeping disorder have more depression than people who don't have a sleeping disorder. Individuals with insomnia were 17.35 times more likely to have clinical depression and anxiety. An increase in sleep deprivation resulted in an increase in depression. And, an increase in awakenings also resulted in an increase in depression.

In any case, it's not simply people with insomnia who are vulnerable to depression. For example, sleep apnea is frequently misdiagnosed as depression. That’s because the side effects are so similar. But rest assured, you can stop the cycle of lack of sleep and depression.

How Sleep Apnea Affects Depression

If you battle with depression it may come as a surprise that a sleep disorder is to blame. A recent study demonstrates that side effects of depression are common in people who have obstructive sleep apnea. And, the study also demonstrates these symptoms improve when sleep apnea is treated with CPAP.

That’s right, almost 73% of sleep apnea patients in the study have clinical depression. And their symptoms of depression become worse if their sleep apnea episodes increase. Patients vulnerable to self-harm or suicidal thoughts report no longer feeling this way at the next 3-month check-up. And only 4% of the patients who stick with CPAP for 3 months report ongoing symptoms of depression.

"Powerful treatment of obstructive rest apnea brought about considerable change in depressive side effects, including self-destructive ideation," says senior creator David R. Hillman, MD. Hillman is a clinical educator at the University of Western Australia and rest doctor at the Sir Charles Gairdner Hospital in Perth. "The discoveries feature the potential for rest apnea, a famously underdiagnosed condition, to be misdiagnosed as misery."

If you have depression it’s important to have a sleep study so you know if you have sleep apnea. Ultimately, treating sleep apnea is easy and may change your life.


How Many Hours of Sleep Should You Get?

By and large, the general rule is that adults should aim to sleep for eight hours per night. In fact, research from State University New York discovers sleeping under eight hours is related to symptoms of depression.

To be honest sleeping eight hours a night is easier said than done. That’s why it’s great to have a few techniques up your sleeve to encourage sleep. Especially if you have depression. Here are our top tips for breaking the cycle of lack of sleep and depression.

 

5 Ways to End Depression Through Sleep

1. No Blue Light
Blue light from cell phones, gadgets and TVs hugely affects your sleep. That’s because your body registers blue light as sunshine and stops releasing melatonin. And, melatonin, otherwise called the sleep hormone, makes you feel tired. So shut down and get your body clock on track. Kill cell phones, gadgets, TVs and other screens no less than 2 hours before sleep time. Why not read a book, play a board game with your family, or any other relaxing quiet activities.

 

2. Get a Notebook

If you’re awake at night with too many thoughts going around your head it’s a good idea to write them down. Keep a notebook and pen on your bedside table. Recording things that make you feel on edge or sad may help improve your mood. Journaling your thoughts and emotions every day is a very healing process.

 

3. Improve Your Sleep Hygiene

End your bad sleep habits and make a sleeping space that is quiet and serene. There are many things you can change today to help you get a decent night's rest. Check out our sleep hygiene tips for ideas.


4. Assess Your Sleep

You may experience the side effects of a sleep disorder and not even know you have one. Snoring and sleep apnea is usually noticed by a partner or relative. Believe it or not, a lot of people go for a long time experiencing daytime tiredness and don't realise they have sleep apnea. CPAP therapy is the best treatment for snoring and sleep apnea. What's more, it's shown to ease depression. Take our free sleep self-assessment questionnaire now.

 

5. Seek Help

If you have signs of depression it's imperative to talk with your partner, family and friends about it. What's more, see an expert. Treatment for depression generally includes psychotherapy and/or medication. And either one of these treatments may be used to treat both depression and sleep disorders. In fact, treatment for sleep disorders is frequently part of depression treatment.

If you have sleep apnea you have to tell your doctor or specialist. Some medications used for depression may stifle breathing and increase sleep apnea episodes. Prior to starting your treatment for depression, chat with your doctor about any sleeping problems you have. Treating the sleep issue might be all it takes to ease your depression.

If you think you have a sleep disorder don’t put off getting help any longer. The negative consequences of sleep-disordered breathing are serious. And the effects of treatment are extraordinarily positive.  Call us today on 1300 246 637 or submit the contact form below for a free no-obligation chat with one of our friendly Sleep Therapists. Contact us now.

 

References:

  • Taylor DJ, Lichstein KL, Durrence HH, Reidel BW, Bush AJ. Epidemiology of insomnia, depression and anxiety. Sleep. 2005 Nov;28(11):1457-64.
  • Cass Edwards, Sutapa Mukherjee, Laila Simpson, Lyle J. Palmer, Osvaldo P. Almeida, David R. Hillman. Depressive Symptoms before and after Treatment of Obstructive Sleep Apnea in Men and Women. Journal of Clinical Sleep Medicine, 2015
  • Jacob A. Nota, Meredith E. Coles. Shorter sleep duration and longer sleep onset latency are related to difficulty disengaging attention from negative emotional images in individuals with elevated transdiagnostic repetitive negative thinking. Journal of Behavior Therapy and Experimental Psychiatry, 2018; 58: 114

Tags: Depression, Sleep and Depression

How To Use Sleep Meditation To Fall Asleep Faster

Posted on Thu, Feb 21, 2019

janet-orzechowski-781780-unsplash

What if through simple sleep meditation you could become healthier? No doubt you can relate to that feeling of lying in bed unable to sleep. A million thoughts are running through your brain. Don’t worry, we’ve all been there at some point. But there is one way to fall asleep faster. It’s straightforward and it doesn’t cost a thing.

Sleep meditation is simply meditation that helps you sleep. It's the point when your mind becomes clear. Your body is fully relaxed. And even though it’s similar to sleep, your mind is still alert. And all you need to do is focus on a single object, sound or thought. Before you know it you drift off to sleep. But for many people, it’s easier said than done.

The connection between sleep and meditation does not shock anyone who works in the sleep, medical or health industries. When you meditate, your mind and body enter a state of full relaxation. The connection is well-researched for its multiple health benefits.


One of those research projects finds that sleep meditation helps battle insomnia. The research, distributed in JAMA Internal Medicine, incorporates 49 adults who experience difficulty sleeping. Half participated in a mindfulness program that includes meditation. And the other half participated in a sleep education class that teaches approaches to enhance sleep. The research subjects in the mindfulness program had less sleep deprivation, weariness, and depression toward the end of six sessions.

Dr Herbert Benson, executive emeritus of the Harvard-partnered Benson-Henry Institute for Mind Body Medicine, is not surprised by these findings. According to Dr Benson, the relaxation response you feel in meditation creates a profound change in your body. What's more, it's the opposite of a stress response. This reaction may help ease many health issues, including pain, anxiety, depression and high blood pressure. Dr Benson points out that for some, stress is linked to sleep disorders.

 

So, now we understand that meditation loosens up your body and relaxes your mind. No surprises there. However, why does sleep meditation make such a big difference? Well, the answer lies in how your mind and body reacts during meditation.

 

How Sleep Meditation Helps You Sleep
  • Change Your Brainwaves

It’s hard to believe but you can actually change your brain waves through sleep meditation.  When you have a sleeping disorder like insomnia, you have more beta brainwaves. Beta brain waves are typically present when you have depression and anxiety. Research demonstrates that meditators have fewer beta brainwaves and more alpha, theta and delta brainwaves. Alpha, theta and delta brain waves make you calm. What's more, they can even counteract beta brainwaves.


  • Bigger Brain

Ok, so now we know you can change your brainwaves for the better. But, as crazy as this sounds, you can also change the size of parts of your brain. Sleep meditation develops the Pons area of your cerebrum. That’s your brain. The Pons links the upper and lower parts of your brain. It sends messages to various parts of your brain. So what does your Pons have to do with how well you sleep? It actually has a huge impact on sleep and dreaming. Not only that but REM sleep begins in the Pons. And, meditation actually thickens your Pons.

Sara Lazar, a neuroscientist at Massachusetts General Hospital and Harvard Medical School, examines the impact of meditation on the cerebrum. She examined a gathering of long-time meditators and a gathering of individuals who never meditate. In the second group, Sara discovered changes in brain volume after two months in five distinct locales in the brain. She compares meditation to a workout. Exercise enhances wellbeing, helps adapt to stress and advances lifespan. Unsurprisingly, meditation has a similar impact on health.

 

  • The Sleep Hormone

Meditation creates the sleep hormone melatonin. Melatonin is emitted by the pineal, a little gland over the centre of your brain. Melatonin enables your body to comprehend when it's time to sleep and wake up. As a rule, your body delivers more melatonin during the evening. And that is the reason sleep meditation is so effective.

 

  • Reduce Stress

As you begin meditation, your mind lets go of thoughts, stress and tension. Of course, those thoughts may fly once more into your head while meditating and that’s fine. Simply pause for a minute and endeavour to put them aside once more. Putting those thoughts aside enables your mind and body to unwind and recover. In the long run, reducing feelings of anxiety prompts better sleep.


The proof is in. Sleep meditation will improve your health and wellbeing. But how easy is sleep meditation? Regardless of how much you try to focus on meditating, you may still find your mind wandering off. Thinking about work, family or all the things on your to-do list. Don’t worry, there are many sleep meditation options to try. It’s just a matter of persisting and finding the right one to suit your style.

 

3 Ways To Meditate And Fall Asleep Faster  
  • Mindfulness Meditation
Mindfulness is a hot word at the moment. So it’s no wonder that this technique is becoming so popular. But despite the mindful hype, this meditation technique is very straightforward. Simply find a comfortable seat or lie down and focus on your breath. If your mind starts to wander bring it back by concentrating on your next breath. The reason this technique is so successful is that your breath is always there. And, it’s pretty predictable.

 

  • Concentration Meditation

Ok, if you're battling with sleep meditation then this style might be the way to go. Concentration meditation means focussing on a certain thing. It could be a mental image of the sea, a swell in the water or imagining rocking in a hammock. Think about a time when you were relaxed and centre your mind on a visual picture of that moment.

If visualisation isn't your thing have a go at focussing on a mantra. A mantra is a solitary word or an expression repeated again and again. The most famous of these is a straightforward 'aum', otherwise called "ommmmm…". Experiment with both visualisation and mantras to discover which one works best for you.

 

  • Guided Meditation

Have you been to a yoga class with meditation toward the end? Your yoga instructor is speaking in a delicate voice as you try to unwind. And yet, if you’ve never meditated it doesn’t feel natural attempting it in a class.

Guided meditation is when you are guided by someone or something other than yourself. Usually by an instructor or professional. But if you're in a class it can be challenging to maintain your focus. Getting the hang of guided meditation requires patience. And in the end, you'll begin to loosen up more and more and float along with your teacher's calming voice.

Meanwhile, there are heaps of alternatives for guided meditation when you're at home trying to sleep. Guided meditation is available as digital broadcasts, CDs, music or verbal guidance. Check out some podcasts or other voice recordings. Experiment with various types of guided meditation to find what suits you best.

 

Enhancing your sleep through meditation will have a positive effect on your life. If you try meditation and you suffer from daytime sleepiness there may be an underlying problem. Sleep disorders often go unrecognised. And the negative consequences are serious. Call us today on 1300 246 637 or submit the contact form below for a free no-obligation chat with one of our friendly Sleep Therapists. Contact us now.

References:
  • Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances, A Randomized Clinical Trial. JAMA Intern Med. 2015;175(4):494–501.

Tags: sleep meditation, how to fall asleep faster, guided sleep meditation

9 Proven Reasons Oversleeping Is Bad For Your Health

Posted on Thu, Feb 21, 2019

woman-sleeping-in-hotel-room_4460x4460

If you love having a sleep in on the weekend you may want to change your habits. The impact of oversleeping even just by a couple of hours can be detrimental to your health and wellbeing. Believe it or not, oversleeping is just as bad for you as not getting enough sleep.

Regardless of whether you only sleep for an extra hour or two, your health may suffer. Sleep research is growing in popularity. And while we frequently discuss the impact of getting too little sleep, research proves that an excessive amount of sleep is pretty bad. The impact of oversleeping slows your brain, body and your mind. Because of this, we're investigating the impact of oversleeping and what you can do about it.

 

So what is oversleeping anyway?

The National Sleep Foundation advises adults over 26 years of age ought to sleep seven to nine hours consistently. However, everybody is unique. While a number of studies recommend seven hours, you may find you require nine hours to feel on top of your game. At the end of the day, as long as you’re sleeping reliably for seven, eight or nine hours every night, you're in good shape. However, more than 10 hours sleep is considered oversleeping.

If you sleep for more than 10 hours a night, or you know someone who does, this next section is a must-read. It’s really important to understand the impact of oversleeping on your health and wellbeing. And to take action.


Here are 9 health issues proven to be associated with oversleeping.

1. Weight Gain

Ok, no surprises here. Weight gain is consistently linked to sleep. And it’s usually a major indicator that you have a sleep disorder.

A study of twins demonstrates a connection between BMI (weight mass) and long stretches of sleep. The outcome shows that twins who sleep somewhere in the range of seven and nine hours every night have a lower BMI than those who frequently sleep more every night.

In fact, the lead author of the research outcomes, Nathaniel Watson, MD, co-chief at the University of Washington Sleep Institute, in Seattle, states that sleep duration significantly affects weight and BMI.

Plus, sleeping for over nine hours per night, and sitting for too long during the day is a dangerous combination for weight gain. Especially if you don’t exercise. The 45 and Up Study, Australia's biggest study, demonstrates the connection between the impacts of oversleeping and wellbeing. The University of Sydney analysed the health of in excess of 230,000 people with a focus on the wellbeing of our population as we age. They found if you oversleep, sit too much and aren't physically active enough, you are more than four times as likely to die early compared to healthy people.

 

2. Decrease in Fertility

We know there is a connection between fertility and not getting enough sleep. However, what you probably won't know is that oversleeping may also affect your pregnancy result. A group of analysts investigated the sleep habits of in excess of 650 ladies undergoing IVF. In general, pregnancy rates were higher in the average sleepers than in ladies who slept for more than nine hours each night.

 

3. Type 2 Diabetes

The impact of oversleeping is also connected to diabetes and glucose tolerance. Confirmation of this connection is in a research report in Sleep Medicine. Analysts at Université Laval's Faculty of Medicine found that if you sleep excessively you are at higher risk of developing type 2 diabetes or impaired glucose tolerance. What's more, the risk is 2.5 times higher if you sleep more than eight hours per night.

Not only that but according to another investigation in the journal BMC Public Health, over ten hours of sleep every day is related to metabolic syndrome. Metabolic syndrome is a group of conditions that regularly happen together. They put you at greater risk of diabetes, stroke and heart disease.

 

4. Heart Disease 

The connection between oversleeping and heart health is often proven in studies. Indeed, a new investigation even cautions that oversleeping may prompt premature death.
The study, in the journal of the American Heart Foundation, finds that if you regularly sleep for ten hours you are 30% more prone to die prematurely than if you sleep for eight. Sleeping for ten hours or longer is connected to a 56% increase in the risk of death by stroke and a 49% increase in the risk of death from cardiovascular disease. The AHA research looks at information from 74 studies including more than three million individuals.

 

5. Physical Pain

If you experience headaches, sleeping in on the weekend may be to blame. Specialists advise this is because of the impacts of oversleeping on specific synapses in the brain, including serotonin. If you sleep excessively in the day and disturb your evening rest you may end up in pain from headaches the next day.

But it’s not just headaches that result from oversleeping. If you experience physical pain, the impact of oversleeping may exacerbate it. Back pain, specifically, may increase from spending too much time in bed. Consider when you sleep or sit in one position for a really long time. You may feel stiff or endure pain when you stand up and move. Oversleeping can make your existing pain surprisingly worse.

 

6. Chronic Inflammation

Inflammation is your body's way of battling harmful things to mend itself. These include diseases, wounds, poisons and infections. And chronic inflammation is inflammation that goes on for months or even years.

While sleep enables your body to recuperate, sleeping excessively may have the opposite effect. A study in the journal Sleep demonstrates that sleep length changes your levels of cytokines. Cytokines are essential in controlling inflammation.

They are little proteins discharged by your cells. Each extra hour of sleep results in an eight per cent increment in C-responsive protein (CRP) levels. Furthermore, a seven per cent increment in interleukin-6 (IL-6), which are two inflammatory arbiters.

Another study in Biological Psychiatry reports that long sleep length expands markers of inflammation. “It is important to highlight that both too much and too little sleep appears to be associated with inflammation, a process that contributes to depression as well as many medical illnesses," says Dr John Krystal, Editor of Biological Psychiatry.

If you experience the ill effects of chronic inflammation, sound sleep habits may have a positive effect. Chat with your specialist about managing oversleeping.

 

7. Dementia and Alzheimer’s Disease

Oversleeping has also been demonstrated to be an indicator of Alzheimer's Disease and dementia. An investigation led by analysts at the Boston University School of Medicine discovers adults who sleep longer than nine hours consistently, will probably build up all-cause dementia and clinical Alzheimer's disease.

Critically, the research finds that long sleep periods might be a marker of early neurodegeneration. More or less, oversleeping is a sign you're at a higher risk of advancing to clinical dementia within 10 years. Which means your doctor may have the capacity to recognize Alzheimer's Disease or dementia before memory loss even begins.

If you feel tired constantly and sleep for more than seven to nine hours every night, chat with your specialist about the reason for your oversleeping.

 

8. Depression and Anxiety

Oversleeping is a critical indicator of mental health issues or depression. While a great many people with depression or mental health issues experience the ill effects of insomnia, 15% sleep excessively. For some, oversleeping is a way of dealing with stress. What's more, treating a sleep disorder is often the main strategy for people experiencing mental illness or depression.

 

9. Cognitive Performance

Cognitive performance is all the actions that your brain undertakes to process what is happening around you. This includes your capacity to focus, handling speed, learning, speech fluency, and memory. You know that feeling when you’ve woken up after a long sleep and feel groggy? That’s what impaired cognitive function feels like.

A recent report put the hypothesis of the impacts of oversleeping and cognitive capacity to the test. The research group is from the University College London Medical School Department of Epidemiology and Public Health. They gathered information on 5,431 people aged 35 to 55. The outcomes, in the journal Sleep, find that somewhere in the range of seven and eight per cent of individuals who sleep more than six to eight hours a night score worse on memory, thinking, and vocabulary tests than the individuals who slept less.

Oversleeping can influence your everyday memory. You may not feel as sharp. Or, on the other hand, you may feel clumsy or forgetful. In fact, oversleeping may be an indicator of an underlying issue. If you believe you need over 10 hours sleep every night talk with your specialist about it.

 

Is There An Underlying Health Issue?

It might seem weird but some sleep disorders can cause significant disturbance to your sleep without you knowing it. So, consider the possibility that you may think you're oversleeping but you're actually not. You may think you’re getting 10 hours sleep a night, but a sleep disorder could be waking you hundreds of times during the night.

Snoring and sleep apnea often goes undiagnosed. That’s because you may wake up hundreds of times during the night from lack of oxygen and not even know it. In fact, most people discover they snore or have sleep apnea because a family member, partner or friend notices it. So if you think you’re getting too much sleep but you still suffer from daytime sleepiness take our free sleep disorder assessment and talk to your doctor.

 

How To Stop Oversleeping
  • Get some daylight. Sunlight enables your body to keep up its circadian rhythm. Waking up to the sun also makes a difference. So open the blinds and enjoy the morning sky.
  • Don’t nap during the day. It's so enticing to have a sleep on the weekend after a busy morning. Yet, that afternoon nap may influence what time you go to bed.
  • Eat well, drink well and work out. A healthy eating routine with limited liquor and caffeine and consistent exercise all help with maintaining good sleep habits. Your body will thank you for it.
  • Get rid of blue light. Turn off technology especially screens at least 2 hours before your standard sleep time. Blue light influences your circadian rhythm and affects your wellbeing. Read a book or play a board game.
  • Try not to sleep in on weekends. We know, it's enticing to sleep in or stay up late. But if you stick to your regular sleep and waking cycle your health and wellbeing will be better off.

If you’re still struggling with sleep it’s really important to speak to a professional about it. Sleep disorders are serious and most are very easy to treat. Call us today on 1300 246 637 or submit the contact form below for a free no-obligation chat with one of our friendly Sleep Therapists. Contact us now.

 

References:
  • Andrew J. Westwood, Alexa Beiser, Nikita Jain, Jayandra J. Himali, Charles DeCarli, Sanford H. Auerbach, Matthew P. Pase, Sudha Seshadri, “Prolonged sleep duration as a marker of early neurodegeneration predicting incident dementia”, Neurology, Feb 2017.

  • University of Warwick. "Lack Of Sleep Doubles Risk Of Death, But So Can Too Much Sleep." ScienceDaily, 24 September 2007.
  • Claire E. Kim, Sangah Shin, Hwi-Won Lee, Jiyeon Lim, Jong-koo Lee, Aesun Shin, Daehee Kang. “Association between sleep duration and metabolic syndrome: a cross-sectional study.” BMC Public Health, 2018; 18 (1).
  • Université Laval. "Too Much Or Too Little Sleep Increases Risk Of Diabetes." ScienceDaily, 23 April 2009.
  • Ding Ding, Kris Rogers, Hidde van der Ploeg, Emmanuel Stamatakis, Adrian E. Bauman. “Traditional and Emerging Lifestyle Risk Behaviors and All-Cause Mortality in Middle-Aged and Older Adults: Evidence from a Large Population-Based Australian Cohort”. PLOS Medicine, 2015; 12 (12).
  • American Academy of Sleep Medicine. "Extended Or Shortened Sleep Duration Linked To Weight Gain." ScienceDaily, 16 June 2009.
  • van Mill JG, Vogelzangs N, van Someren EJ, Hoogendijk WJ, Penninx BW, “Sleep duration, but not insomnia, predicts the 2-year course of depressive and anxiety disorders”, J Clin Psychiatry. 2014 Feb;75(2):119-26.
  • Michael R. Irwin, Richard Olmstead, Judith E. Carroll. “Sleep Disturbance, Sleep Duration, and Inflammation: A Systematic Review and Meta-Analysis of Cohort Studies and Experimental Sleep Deprivation”, Biological Psychiatry, 2016; 80 (1): 40.
  • “Sleep Duration and Biomarkers of Inflammation”, Sleep, Feb 1, 2009.

Tags: effects of oversleeping, oversleeping, oversleeping side effects

Cleaning your CPAP Machine: The Easy Way

Posted on Thu, Feb 21, 2019

F&P Eson™ easy-cleanEven if you’ve been using CPAP for years it's always a good idea to refresh your memory when it comes to cleaning your CPAP machine. Irregular cleaning can cause spores, viruses, mould and microbes to build up in your machine. So, if you find you have a cold, cough, a runny nose or you feel congested and you haven't cleaned your machine for a couple of days, it’s time to clean it. Because nasties can develop almost immediately.

Cleaning your CPAP machine is so easy. And necessary for guaranteeing CPAP treatment success. Trust us, the benefits of better sleep will be worth adding 5 minutes of cleaning to your morning routine.  

 

CPAP Mask Cleaning

If you want your CPAP mask to work properly you have to clean it regularly. Oils from your skin are in contact with your mask and they can cause wear and tear. Even the seals on your mask can be damaged by natural oils. We recommend washing your face before putting your mask on. This will prevent residue build-up from makeup, sunscreen and skin lotions and may lower the impact of natural oils.

Your mask is made of materials that are super comfortable to wear, for example, silicone. But silicone is not designed to last a lifetime. As with all your CPAP components, keeping them clean may increase their longevity.

You should aim to clean your mask on a daily basis. But rest assured, it doesn’t take long. Here’s a quick 3-step cleaning process to add to your morning routine.

  1. Remove any headgear and chin strips from your mask.
  2. Wash your mask with warm, soapy water. Don’t forget to give it a rinse to prevent soap build up.
  3. Leave it to dry on a paper towel or clean cloth. But avoid direct sunlight.

We also recommend sanitising your CPAP mask once a week. Don’t worry, it’s completely non-toxic and easier than you think. Soak your mask in a solution of 1 part vinegar and 3 parts water for about 20-30 minutes. Rinse it well with distilled water and leave it to dry on a paper towel or clean cloth.

You can also clean your headgear and straps, but only when needed. Wash them in warm soapy water also and leave to dry in the shade. But don’t put them in the washing machine.

 

CPAP Humidifier Cleaning

Almost all CPAP machines have humidifiers these days. Humidifiers relieve dryness in your mouth and throat making your CPAP experience more comfortable. The humidifier detaches from the machine. It has a chamber you fill up with distilled water. The water turns into humidity thanks to a hot plate under the chamber. Pressurised air passes through the humidity as it travels through your machine.

Now you know what the humidifier does you can see why it's so vital to keep it clean. After all, who wants to breathe in nasty bacteria or viruses? Not to mention mould.

Cleaning your humidifier is the same as cleaning your mask. So, it makes sense to clean them together every day.

  1. Remove the humidifier chamber from your machine. Be careful not to spill water into the machine.
  2. Open the chamber, wash with warm soapy water and rinse.
  3. Leave to dry on a paper towel or clean cloth in the shade.

We recommend weekly sterilisation of your humidifier. The great news is that you can sterilise it the same way you sterilise your mask. Soak your chamber in a solution of 1 part vinegar and 3 parts water for about 20-30 minutes. Rinse it with distilled water and leave to dry on a paper towel or clean cloth.

Your CPAP machine manual should include cleaning instructions so read your manual first for any variation. For example, some chambers are dishwasher safe. Your manual will indicate whether you can put your chamber in the dishwasher.

We recommend using distilled water when you fill up your chamber after cleaning. Tap water can produce mineral build up which will shorten the life of your equipment.

 

Cleaning CPAP Filters

The filters on your CPAP machine purify the air you’ll be breathing. Your machine sucks air from the room and the air flows through the filters. Most machines have a grey re-usable filter as well as a white disposable filter. We recommend cleaning the grey filter weekly. It’s really easy to clean, simply run it under water and leave to dry. If you smoke or have pets you may find you need to clean your filter more often.

 

Replacing Your CPAP Parts

CPAP parts need to be replaced regularly depending on how well you care for them. Learn the signs to look out for in our guide for replacing parts.

Remember, check your manual before cleaning your CPAP machine. And then stick to a daily routine to prevent sickness and for successful treatment. Trust us, an extra few minutes in your morning routine is all it takes. And, you can always contact one of our friendly Sleep Therapists if you have any questions or concerns about cleaning your CPAP machine. Call us today on 1300 246 637 or submit the contact form below.




Tags: cleaning cpap machine, cpap cleaning

How to Stop Frequent Urination at Night

Posted on Thu, Feb 21, 2019

Do you wake up more than once at night to go to the toilet? Frequent urination at night is known as nocturia or nocturnal polyuria, and it's often a symptom of an underlying health problem. If you wake up to urinate more than once at night, it’s time to understand what’s going on with your body.

Nocturia: Frequent Urination at Night

To stop nocturia you need to understand what it is. Your body should be able to go all night without needing to go to the toilet, for at least 6-8 hours. Your body is smart and while you’re sleeping you create less urine so that you get the rest you need. However, if you suffer from nocturia, you’re going to need to get up during the night. And while we all suffer from nocturia as we age, there are other health and lifestyle factors that can bring it on sooner. One out of three adults over just 30 years of age urinate at least twice during the night.

Nocturia Causes

So, what causes nocturia? Well, it may all come down to whether you’re a man or woman. For example, as a man, an enlarged prostate may be the cause. And, if you’re a woman, menopause, prolapse or childbirth may cause frequent urination at night. Aside from these, there are other causes of nocturia you need to be aware of.

1. Medication

A few medications have diuretic properties. That means the medicine you're taking may pull water from your body which makes you need to urinate more. Even if you’re only taking it for a brief period, it's best to chat with your specialist about your frequent urination.

2. Lifestyle

Caffeine and alcohol are also diuretics. So, as much as you won’t like hearing this, stay away from both at night. Not only will they cause you to urinate more, but they may also cause sleeplessness. And, the more often you wake up, the more likely you’ll need to go to the toilet.

3. Pregnancy

It’s an understatement to say there’s a lot of discomforts associated with pregnancy. So, if you’re pregnant and urinating more frequently you’ve probably already worked out why. As your baby grows so does your womb and it pushes on your bladder. Rest assured that when your beautiful bundle of joy is in your arms, your need to run to the toilet will dissipate. But, if you have any concerns at all, like everything when you’re pregnant, talk to your OB or specialist.  

4. Bladder

It doesn’t take a genius to work out that if you have a bladder condition, you may suffer from nocturia. Diminished bladder capacity, bladder prolapse, an infection or an overactive bladder may be causing frequent urination at night. Talk to your specialist about managing your condition.

5. Infection

If you experience pain when you urinate, stomach cramps and frequent urination, you may have a urinary tract infection (UTI). Make an appointment to see your doctor for a UTI test and treatment.

6. Heart Health

If your heart isn’t functioning well, fluid builds up causing water retention in other parts of your body, especially your feet, ankles or legs. When you lie down at night to sleep, your body flushes the fluid out by filling up your bladder. Keeping your legs elevated during the day as much as possible will help reduce water retention.

Underlying Health Conditions

A physical or mental health condition such as obesity, diabetes, anxiety, depression or a neurological disorder, may be causing frequent urination at night. If you suffer from an underlying health condition, talk to your doctor.

1. Sleep Apnea

Sleep apnea makes you wake up hundreds of times during the night. And often, you won’t even realise it. Once your body wakes from the sleep cycle, you will probably feel the need to urinate. Frequent urination at night is often a symptom of snoring, sleep apnea and other sleep disorders. Treating a sleep disorder such as snoring or sleep apnea is easy and may be life-changing. Contact us today for a free sleep self-assessment and put an end to your restless nights.

2. Habit

As crazy as this sounds, you may have unconsciously conditioned your body to get up at night to urinate. It’s a common behavioural pattern and can be a tricky habit to break. Another habit is drinking excess fluid before bed. Instead, try to drink most of your fluids early in the night. To break a habit you need to replace your bad habit with a good one. Developing good sleep hygiene can help form better habits.

Nocturia Diagnosis

In some cases, nocturia diagnosis can be difficult. Your doctor will need to discover the cause. You may need to keep a diary recording how much you drink and how often you go to the toilet. Your doctor may ask questions about your lifestyle, symptoms and family medical history. Or, you may have some tests to determine the cause.  

Nocturia Treatment

Once your doctor has made a diagnosis, treatment will be determined. Nocturia is usually a symptom of an underlying health problem so your treatment will most likely be for your health problem rather than nocturia alone.

Nocturia Management

So, now you know how nocturia can be stopped in its tracks. But while you’re waiting to see your specialist and for your diagnosis, there are some things you can do to manage frequent urination at night:

  • Reduce water retention by elevating your legs more
  • Don’t drink too many fluids before bed
  • Limit caffeine and alcohol
  • Ask your specialist about pharmaceutical treatments
  • Chat with a Sleep Therapist.

If you experience frequent urination at night, it’s really important to talk to your doctor. And if you or someone you know suffers from snoring or sleep apnea, it could be an underlying cause. Take our free self-assessment questionnaire today. Your health is worth it.

Tags: Nocturia Causes, Frequent Urination, Nocturia

5 Easy Ways To Stay Awake at Work

Posted on Tue, Jan 15, 2019

how-to-stay-awake-at-work

Do you find it hard to stay awake at work? You’re not alone. Especially during the Festive season when you’re winding down for the year, staying up late and eating and drinking more. You may hit a wall in the afternoon or find yourself dozing off during long meetings.

Feeling tired at work makes you less efficient, affects your motivation and makes you less productive. In some workplaces, it can even be dangerous. Here are our top tips to stay awake at work.

 

1. Light Up Your Space

Working in a space with more light can help you stay awake at work. Your circadian rhythm (your internal clock) tells your mind and body when to sleep and when to wake up. The best indicator of when to wake up is sunlight. In fact, even just one hour of daylight every day significantly affects intellectual capacity and physical performance. Exposure to bright light during the day can help you sleep better at night. Create a lighter workspace by opening blinds or position your work area near the window. And if a lighter workspace isn't possible head outside on your meal break for a natural light fix.

2. Organise Your Time

Staying motivated at work usually comes down to how interested and energised you are about what you're doing. In our fast-paced world, most of us need constant stimulation. If you’re doing a monotonous task, you've been gazing at a screen for over an hour or you're trying to get through a big report, it might be time to change things up. There are various methods to do this. Plan your day to do the dreary yet fundamental things at the beginning of the day and leave the afternoon for the tasks you find more engaging. You can also take short, regular breaks. Get up and move around, have a stretch, grab a glass of water or anything else to wake your brain up. Quick breaks can re-set your mind and help you focus more.

3. Listen to Music

Music is a great way to stay alert if you’re working on a monotonous task that doesn’t require much focus. Upbeat, fast-paced music keeps you alert and motivated. Bear in mind, use earphones if you work in a mutual or open-plan office space.

4. Drink Cold Water

Dehydration causes fatigue. Even if you’re only slightly dehydrated your brain may get less oxygen which makes your heart work harder to draw oxygen into your organs. So it makes sense that drinking water will help you stay awake at work. Plus, it's great for you. Next time you feel tired have a glass of icy cold water. Cold water is ideal for staying alert as your body needs to work harder to convert it to room temperature.

5. Get Some Fresh Air

A lively stroll around the block does wonders to re-invigorate your body and mind. Walking pumps oxygen through your brain, muscles and veins, and can keep you alert for up to two hours after. Even when you’re feeling really tired and you don’t think you can manage a 10-minute walk, getting out of the office to get lunch or walking up a flight of stairs a couple of times will help you stay awake at work.


Change Your Habits to Stay Awake at Work

If you feel constantly worn out at work now is the time to assess your health and wellbeing. It is possible that you're not getting enough sleep or your sleep isn't sufficiently deep to be restorative for your mind and body. There are various ways you can change your life to help you stay awake at work.

Exercise

Getting enough exercise enhances the amount of oxygen delivered to your brain and body making you increasingly alert during the day. Not only that but using your muscles releases adrenaline, an incredibly powerful and natural stimulant. Exercise also results in deeper sleep.

Healthy Food

What you eat has a major effect on how well you sleep. Fresh, healthy food gives your body sustenance and more vitality to help you get through the day. Sugary or high-fat food creates a harmful situation where your body needs to work harder to process the food. Also, the glucose highs and lows of sugary snacks simply aren't worth it. Even if they make you feel more alert. Drinking a lot of water will also have a positive effect compared to caffeine, alcohol or sugary drinks which may affect your sleep.

Try a Sleep Test

If you’re a few months into changing your lifestyle habits and you still feel tired during the day it’s worth assessing your sleep habits. Ongoing daytime sleepiness may be a sign of an underlying health problem. 1 in 3 people has sleep-disordered breathing which can affect whether or not you are getting deep, restorative sleep. Most people who suffer from snoring and sleep apnea don’t even know they have it. They wake hundreds of times each night without even realising.

 

If your daytime sleepiness is making you less productive or you want to feel healthier, it’s worth taking the time to assess your sleep. A sleep self-assessment is a quick and easy process that may lead you on the road to a better night’s sleep. Call us today on 1300 246 637 or submit the contact form below for a free no-obligation chat with one of our friendly Sleep Therapists. Contact us now.



References:

  • Corbett, R. W., Middleton, B., Arendt, J. An hour of bright white light in the early morning improves performance and advances sleep and circadian phase during the Antarctic winter. Neuroscience Letters. 2012 Sep 13; 525(2):146-51. Epub 2012 Jun 26.
  • Chellappa, S. L., Gordijn, M. C., Cajochen, C. Can light make us bright? Effects of light on cognition and sleep. Progress in Brain Research. 2011;190:119-33.

Tags: work, how to stay awake

Do You Suffer From Upper Airway Resistance Syndrome?

Posted on Thu, Nov 08, 2018

UARSIf you snore or you feel tired during the day you've most likely talked to your GP or a specialist about sleep apnea. You may have even had an in-home sleep study which came back clear. But, what you probably don't know is that Upper Airway Resistance Syndrome has almost the exact same side effects as sleep apnea. And, it's just as damaging to your well being.

Upper Airway Resistance Syndrome Definition

So what is Upper Airway Resistance Syndrome? It's a sleep disorder that many people suffer from. And that regularly goes undetected because the symptoms are so similar to sleep apnea. But apnoeic events don’t show up in a sleep study. Instead, a sleep study will reveal slight changes in breathing patterns which indicate the occurance of an apnoeic event.

Upper Airway Resistance Syndrome is actually a sub-type of sleep apnea. The key distinction is that your airway closes slightly instead of completely closing while you sleep. So your body reacts in a different way. And, your sleep study results won't identify sleep apnea however it will recognise an airway obstruction.

 

Upper Airway Resistance Syndrome Causes

Unlike some sleep disorders, being overweight is not necessarily the cause of Upper Airway Resistance Syndrome. It may be that you have a narrow air passage. Or you may have loose fatty tissues. Or your tongue may fall back while you sleep. These are fundamentally the same causes for sleep apnea. The difference between the two is that you may not snore. And that’s the reason you may get a misdiagnosis for Upper Airway Resistance Syndrome.

 

Upper Airway Resistance Syndrome Diagnosis

Generally, a relative, partner or friend will recognise a sleep disorder. They will usually witness your snoring. However, with Upper Airway Resistance Syndrome you probably won’t snore. You may just breathe louder or struggle slightly with breathing. This makes it more difficult to recognise than other sleep disorders which is concerning in light of the fact that it may lead to a more sinister sleep disorder such as obstructive sleep apnea for example.

The normal signs of Upper Airway Resistance Syndrome are daytime drowsiness and interrupted sleep. These same signs are regularly misdiagnosed as fibromyalgia, chronic fatigue syndrome or mental health issues, for example, ADHD or depression. So it's vital to ensure you have a test for Upper Airway Resistance Syndrome.


Many people describe Upper Airway Resistance Syndrome as like breathing through a straw. It's this mild breathing change that is used to identify this disorder. Respiratory event related arousals (RERAs) are identified through nasal pressure and brain wave signals.

In the 1990s when the term Upper Airway Resistance Syndrome was first coined, mild breathing changes did not appear in a home sleep study. Sufferers needed to go to a lab for testing. Fortunately, there have been many progressions since then. And now a polysomnogram is able to distinguish subtle changes.  


 Upper Airway Resistance SyndromeUpper Airway Resistance Syndrome Treatment

Treatment is vital as this syndrome can form into obstructive sleep apnea. In fact, the two breathing disorders are so similar that the treatment is the same as sleep apnea. Continuous positive airway pressure therapy (CPAP) is the ‘gold standard’ for treatment. It’s so simple and treatment is in the comfort of your own home. A CPAP machine increases air pressure when you breathe in preventing your airway from collapsing.

What would you give to sleep soundly, wake feeling amazing and have heaps of energy for the rest of the day? It’s so easy to live a better life by treating UARS. If you suffer from daytime sleepiness and you have been tested for sleep apnea, ask your specialist about UARS. A basic home sleep study will help diagnose this disorder.

When the consequences of UARS are so serious and treatment is so easy why wait? Call us today on 1300 246 637 or submit the contact form below for a free no-obligation chat with one of our friendly Sleep Therapists. Contact us now.

 

References:

  • Kushida, Clete A., ed. (2009). Handbook of Sleep Disorders (Second ed.). New York: Inform Healthcare. pp. 339–347.
  • Guilleminault, Y. Do Kim, S. Chowdhuri, M. Horita, M. Ohayon, C. Kushida. Sleep and daytime sleepiness in upper airway resistance syndrome compared to obstructive sleep apnoea syndrome. European Respiratory Journal 2001 17: 838-847.
  • Shneerson, John M., ed. (2005). Sleep Medicine (Second ed.). New York: Blackwell Publishing. pp. 229-237.

 

Tags: UARS, Upper Airway Resistance Syndrome, Sleep-related Breathing Disorder treatment

Here’s How a Home Sleep Study Can Change Your Life

Posted on Wed, Oct 24, 2018

home-sleep-studyA home sleep study is a great way to get more sleep and get on with your life. If you constantly feel tired during the day you may wonder if you have a sleep disorder.

And, if you truly need a decent night's sleep, a sleep study is a great idea. But you’ll need to make a decision first. Do you go to a sleep centre or opt for a home sleep study?

Let’s be honest, spending the night in a sleep lab or hospital is a bit of a sleep killer. Trying to sleep in an unfamiliar room with strange noises and smells is enough to put anyone off having a sleep study. 

Not to mention the sleep lab staff checking on you. And, anything that turns people off having a sleep study isn’t great. Because testing for snoring and sleep apnea is life-changing.

The great news is that there's no reason at all to go to a sleep lab or hospital for testing. You can have a home sleep study right now in the comfort of your own bed.


What Is A Home Sleep Study?15698959184_1d031415af_k

If you can't sleep or you feel tired in the middle of the day, you most likely have a sleep disorder.  Sleep disorders cause various medical problems and influence your well-being. The best thing to do in this situation is to have a sleep study.

A sleep study can enable your specialist to analyse your disorder. Which means you get treated in the best way possible. What's more, the health benefits of treating your sleep disorder will change your life.

A home sleep study is a more accessible version of a sleep clinic test. Known as polysomnography, a sleep study records your body's actions while you’re asleep. That means your breathing, heart, mind, sleeping position, blood oxygen levels - and that's only the tip of the iceberg. All while you sleep in the comfort of your own bed.


What Do I Need To Do During A Home Sleep Study?

Get ready for bed like you usually do only this time you will also set up the sleep study machine. Don’t worry, you’ll get all the information you need to do this from your Sleep Therapist in advance. So you’ll know exactly what to do. Just attach the motion sensors and nod off! It's that simple. What's more, your Sleep Therapist is only a phone call away in the event that you have any issues.

When you get up in the morning, follow the directions from your Sleep Therapist and sit tight for your results. And that’s all there is to it. A home sleep study is so much easier than visiting a clinic. Plus there are even more benefits that you may not have even considered.

 

What Are The Benefits Of A Home Sleep Study?
1. Comfort

Clearly, sleeping in your own bed will be much better than a strange bed in a clinic. And when you're at home you don't need to concern yourself with clinic staff. So you'll sleep better and your study outcomes will be more precise.

2. Convenience

What could be better than having your home sleep study gear sent straight to your home? It's so much easier than going to a sleep clinic to stay the night. What's more, you won't be wasting your precious time in traffic, trying to find a park and so on.

3. More affordable

Speaking of driving and parking, if you add up the expenses of travelling to a sleep clinic and other associated costs you’ll probably be out of pocket. So save yourself some extra cash by having a study at home.

4. Life-Saving

If your snoring or sleep apnea is left untreated you are at risk of a number of medical issues. Having a home sleep study gives more precise outcomes. Because you’re sleeping the same way that you do every night. So your body responds in the same way. Precise outcomes mean a more exact sleep study result and the right treatment.

5. Supportive

Your Sleep Therapist is there for you at all times. Even after you begin treatment for your sleep disorder. And if you ever have any worries about your home sleep study or treatment, just get on the phone and talk with your Sleep Therapist.

Do something about your health and well-being and live the life you dream of. What if through simply having a home sleep study you could change your life forever? Treatment of snoring and sleep apnea is so easy and the results are life-changing. Call us today on 1300 246 637 or submit the contact form below and get ready to meet your Sleep Therapist. Contact us now.

Tags: sleep study, home sleep study, benefits of home sleep study

5 Common Mistakes That Result in Bad Sleeping Habits

Posted on Tue, Oct 02, 2018

bad sleeping habitsThe barrier between you and a great night’s sleep could all come down to bad sleeping habits. Habits that may seem insignificant could be preventing you from getting deep restorative sleep. Little things like looking through your Facebook feed in bed. Or, staying up late to get housework done that could probably wait until the weekend. Or, the one we’re all guilty of, watching just one more episode of that binge-worthy TV series.

Regardless of whether you think your bad sleeping habits are minor, it's more than likely costing you much-needed sleep. And getting the right amount of sleep every night is vital. As indicated by the National Sleep Foundation, if you're 26-64 years of age you ought to be getting 7-9 hours of sleep every night. Getting under 7 hours of sleep because of bad sleeping habits banks up after time. What's more, as we’ve talked about previously, it takes effort to repay your sleep debt.

Most bad sleeping habits are very common. So common that you may not even think about the impact they’re having on your health and wellbeing. Here are some common habits that may seem harmless but putting a stop to them will have tremendous benefits for your health:

1. The Afternoon Cuppa

It’s pretty obvious that having caffeine in the afternoon is one of the bad sleeping habits. A quick espresso or a hot tea toward the end of a long day is so enticing. Particularly when you hit 4 o'clock and your body is shouting out for a little pick me up. Indeed, even a cup of green tea contains enough caffeine to keep you up at night.

Fortunately, there are loads of options for replacing your afternoon caffeine hit. Like herbal tea. If peppermint or chamomile don’t take your fancy, spice it up a bit with something unique or special. There are a lot of mixed herbal teas available now that will feel like you're having a treat. Or, if herbal tea isn't your thing get some fresh air. An energetic stroll outside will get your endorphins going and enhance your state of mind.

It’s no secret that beating caffeine is a challenge. In fact, it could take 3-7 days before you lose those afternoon caffeine cravings. But, it will be worth the effort. Sooner or later, you'll see your caffeine withdrawals vanish and you'll be sleeping much better.

 

2. Too Many Pillows

Let’s talk about pillows. Because most people don’t know enough about how to sleep on them. And one thing you may not know is that having more than 1 pillow can impact your sleep. If your pillow is getting old and a bit flat you may be tempted to stack two pillows together instead of treating yourself to a new pillow. Big mistake. And here’s why.

Stacking two or even more pillows together instead of buying a new supportive pillow can damage your neck. Your neck may bend in an odd way which then puts pressure on your spine. It can even cause bad spine alignment which leads to headaches. Seems like a big price to pay for something so small.

So, how do you know if it’s time to go out and buy a new pillow? Some pillows have an expiry date printed on the pillow itself or the label. If yours doesn't a basic method for testing it is to overlap it in 3, squash it to get all the air out and if it springs back into a fluffy form then it's fine. If not, and you know it's been a couple of years, it's a great opportunity to get another one. Make sure to write the date you got it on the label so you know when it should be replaced down the track.

 

3. Fur Babies in Bed

It’s no surprise that nestling up to your dog or cat in bed is soothing, but have you thought about how it's influencing your sleep? For a few people, having a pet in bed is essential for their mental health. Yet, for most, it's doing more harm than good.

A study published in Mayo Clinic Proceedings reported on 40 adults who are dog-owners. Through overnight surveillance, it was found that owners slept better when dogs were in the bedroom as opposed to on their bed. Co-sleeping owners woke up more frequently during the night and were more tired and cranky the next day. In fact, the way they felt the next day was the equivalent to if they had as little as 4 hours sleep.

So, if you don’t sleep well it’s best to make a comfortable little bed on the floor of your room for your pet. It will take a while for both of you to become accustomed to it but if it means a better night’s sleep then it’ll be worth it.

 

4. Snoozing In Front Of The TV

We all do this sooner or later. Fall asleep while watching TV. It’s pretty tough to pull yourself away from a TV watching marathon. However, this is an extremely bad sleeping habit. Truth be told, it's not simply TV but all electronic devices. Looking through your Facebook or Pinterest feed on your phone or playing Candy Crush on your device are all pre-bed perils.

In fact, using anything that radiates blue light 2 hours before sleeping is in all likelihood going to result in a terrible night's sleep. Simply because during the evening blue light, which is the light from screens, disturbs your body clock. Essentially, your body believes it's daytime and quits releasing melatonin, the sleep hormone. Stephen Lockley, a Harvard sleep analyst, found that “light at night is part of the reason so many people don't get enough sleep, and researchers have linked short sleep to increased risk for depression, as well as diabetes and cardiovascular problems.”

Our recommendation, turn off your screens no less than two hours before sleep time. Yes, it will be difficult however you won’t regret it. You can simply get up to speed with TV the next day or on the weekend. Anyway, wouldn't it be fantastic to finally finish that book you’ve been reading? Or complete a puzzle, play a board game, meditate or invest some time simply relaxing. For more about blue light check out this article.

 

4. Hitting the Snooze Button

Odds are, you've hit the snooze button on more than one occasion when your alarm goes off. Or maybe you do it every day. Don’t worry, you're not the only one. Hitting the snooze button is a common bad sleeping habit.

Anyway, you might think, what's the big deal if you need to get a couple more minutes sleep? Well, each time you float off back to sleep you're sending your body a message that it's entering the beginning of the sleep cycle. Your body will begin to release melatonin triggering deep sleep. And after that, you're suddenly woken again by your alarm. In the event that this happens at least two times, which you can bet it will, you may get sleep inertia. That groggy feeling when you first wake up. Your brain and body are a mess. What's more, you may feel like you've had almost no sleep despite the fact that you've had at least 8 hours.

You can read more about the health impact of hitting the snooze button here. Overcoming this habit is pretty simple. If you put your alarm on the other side of the room where you can’t reach it then you won’t be able to hit the snooze button. You’ll have to get out of bed to turn your alarm off. And by the time you’ve managed to get yourself out of bed you’re less likely to hit the snooze button. For more great tips to stop hitting the snooze button check out this article.

 

Do You Still Feel Tired During The Day After Beating Your Bad Sleeping Habits?

If you’ve overcome your bad sleeping habits and you still feel tired during the day there could be something more serious going on. It’s important to make sleep, and your health, a priority. Sleep disorders, in particular, sleep-disordered breathing, are very common. And most people who have it don’t realise until someone tells them or they have a sleep study. The negative aftereffect of sleep-disordered breathing are serious but the results of treatment are extraordinarily positive.

If you think you may be suffering from something more than simply bad sleeping habits call us today on 1300 246 637 or submit the contact form below for a free chat with one of our friendly Sleep Therapists. Contact us now.

 

References:

Tags: sleeping habits, bad sleeping habits

3 Quick Tips to Stop Hitting the Snooze Button

Posted on Wed, Sep 19, 2018

effects of snooze buttonIf you’re like a lot of people, you probably hit the snooze button on your alarm clock every morning. Your demanding job, sleepless nights or stress and anxiety mean that you don’t always go to bed when you should. So, it’s not surprising you feel so tired when your alarm goes off in the morning. Naturally, you hit the snooze button.

But, what you might not know is that the snooze button will make you feel more groggy than if you just get up. You’re actually better off setting your alarm a bit later and having an extra 10 minutes sleep. But don’t sleep in for too long. Not only will you be late, but sleeping for too long puts your health at risk.

How Does The Snooze Button Affect Your Health?

Hitting the snooze button over and over is going to make you feel extremely drained. What’s more, if there’s no genuine motivation to get up, you end up sleeping in. Long sleep periods of more than 9 hours, may affect your health similarly to short sleep periods. In fact, research shows that long sleep may increase your chance of getting dementia, cause memory loss and weight gain.

A recent study demonstrates that long sleeping times leads to weight gain. Because of this, sleep duration has been added to the board of determinants that lead to weight gain and obesity.


Plus, this study found that both short and long periods of sleep are related to an increased danger of getting Type 2 diabetes. When compared with 7 hours of sleep every day, 6 hours resulted in a 9% increased risk and more than 8 hours caused a 14% increased risk of diabetes. Which means, it's a fine line between too much and too little sleep.

It turns out sleeping in isn't so amazing after all. But what about sleeping in to catch up on lost sleep. Imagine a scenario where you're extremely worn out following seven days of little rest. Clearly, you have to make up for lost time. While you may think having a major end of the week sleep-in is the appropriate response, it's really not. The most ideal approach to catch up on sleep is to have an additional hour or two every night over a more extended timeframe. For instance, an additional hour every day over a week or even over a month. Here's more guidance on the best way to catch up on sleep.

 

The Snooze Button Confuses Your Brain and Body

You may think hitting the snooze button just effects how late you’re going to be. Actually, it has a huge effect on your brain and body. That’s on account of you falling back to sleep and entering the beginning of your sleep cycle. Your body starts to release hormones that trigger deep sleep. So, the beginning of the sleep cycle is the worst time for your alarm to go off again. And, you'll wind up feeling like you've had a terrible night's rest. Despite the fact that you may have slept really well.

Plus, when you hit the snooze button your body and brain get confused. Shortly after being jolted awake, you're sending a message that it's an ideal opportunity to return to sleep. Also, if this continues for at least 2 snoozes the confusion increases. And you end up suffering from extended sleep inertia.

Sleep inertia is that worn out, sluggish inclination you have when you first wake up. As a rule, it goes on for around 15-30 minutes as parts of your body and mind experience the process of waking up. However, that’s only if you wake up towards the end of your sleep cycle. Recent research has discovered that waking in the early sleep cycle or during deep sleep can cause sleep inertia to keep going for 2-4 hours. In this way, if you hit the snooze button and nod off, being jolted awake again may bring about extended sleep inertia.

 

effects of snooze buttonWhy Do You Hit The Snooze Button?

You're clearly hitting that snooze button for a reason. And, getting to the bottom of that reason is the first step to changing your habits. It could be one of numerous things.

As your body heads towards the end of your sleep cycle, your temperature begins to go up. And if you wake up before the end of your sleep cycle you may feel cool and want to stay in bed where it's warm and comfortable.

On the other hand, you may not get enough sleep because of stress, tension or depression. If you can pinpoint what it is that is keeping you up at night, see your Doctor and talk about your concerns.

If you experience daytime sleepiness and you can't pinpoint the reason, you may have a sleep disorder. Many people experience the side effects of sleep-disordered breathing and don't even know they have it. Truth be told, 1 out of 3 individuals experience the side effects of snoring and sleep apnea, a condition which influences your breathing during sleep.

 

Also, in extreme instances of obstructive sleep apnea, you may stop breathing during the night. Most sufferers of sleep-disordered breathing don't know they have it. It's generally a partner or relative who gripes about their snoring or who witnesses their breathing stop during the night.

If you wake up feeling unrefreshed, experience daytime tiredness or have trouble concentrating, take our sleep self-assessment questionnaire now. The outcomes of snoring and sleep apnea are critical. What's more, it's so simple to treat. Contact us today.


3 Quick Tips To Stop Hitting The Snooze Button

Alright, it's actually easy to quit hitting the snooze button. Simply get up when your alarm goes off. Easier said than done right? Because when you wake up you're feeling extremely tired. Be that as it may if you start waking up at the same time every day then your body will send signs to rest at around a similar time every night. In the end, your body and brain will be so used to waking at the same time each day that you won't have to use an alarm.


In the meantime, here are 3 quick tips to help you stop hitting the snooze button:

  1. When you feel tired, go to bed.
  2. Check your sleep hygiene. Good sleep hygiene means you don’t feel so tired.
  3. Make sure you get out of bed in the morning by putting your alarm on the other side of the room.

Remember, sleep disorders can be harmful to your health. If you feel really tired during the day see your Doctor. The negative consequences of sleep-disordered breathing are serious. Treatment is simple and will change your life. Call us now on 1300 246 637 or submit a contact form below for a free no-obligation chat with one of our friendly Sleep Therapists. Contact us now.

 

Tags: snooze health effects, hitting snooze, snooze, snooze button, alarm