Snoring And Apnoea Blog

5 Easy Ways To Stay Awake at Work

Posted on Tue, Jan 15, 2019


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.


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.


  • 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.



  • 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: home sleep study, 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.



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, snooze button, alarm, snooze health effects, hitting snooze

Do You Suffer From Sleep Drunkenness?

Posted on Wed, Sep 12, 2018

sleep drunkennessOne in seven people suffer from sleep drunkenness and most don’t even know it. Here we look at what it is, what causes it and how to prevent it.

Sleep Drunkenness in a Nutshell

Sleep drunkenness, or confusional arousals, are those minutes after you wake up suddenly and you feel confused. You may not know where you are or what day it is.

It doesn’t sound like a big deal and it’s probably something that’s happened to you. But what you might not know is that it can be destructive to your wellbeing and even dangerous to yourself and other people.

If you are woken suddenly during your sleep cycle you may have a sleep drunkenness episode. For the most part, it’s during non-REM sleep although it has been known to happen when you wake up normally.

It’s that moment when you’re coming out of deep sleep but you’re not quite awake yet. You might have the capacity to have a chat with someone or get up and wander around. Regardless of what you do during an episode, you will have no memory of these activities. You may even become violent or aggressive as has been often reported. That’s why it’s so important to see your doctor if you think you may suffer from this condition.


Symptoms of Sleep Drunkenness

So, how do you know if you have sleep drunkenness? If someone witnesses you having an episode then they will most likely tell you. But otherwise, you may not find out. Despite the fact that your episode could keep going for up to 15 minutes.

A study headed by Dr Maurice Ohayon from Stanford University found that 1 out of 7 individuals has sleep drunkenness. Of the 19,000 people surveyed, Dr Ohayon found that 15.2% experienced one episode in a year. What's more, over half of them had it more than once a week with 32% of episodes going for 5-15 minutes and 30% lasting for over 15 minutes.

Clearly, the greatest indicator is another person seeing you experiencing sleep drunkenness. If someone witnesses any of the following when you wake up, then it's best to see your specialist:

  • Confusion about where you are or what time of day it is,
  • Aggressive behaviour,
  • Inability to communicate properly,
  • Hallucinations,
  • Sleepwalking,
  • Any abnormal behaviour.

What's more, if you have no recollection of it happening it's more than likely sleep drunkenness.


sleep drunkennessCauses of Sleep Drunkenness

Sleep drunkenness is a serious condition. It can cause medical issues and can be risky. Think about it, you have no real control over what you are doing or saying. And no memory of it happening afterwards. It's essential to understand what's causing it and, if you can, put a stop to it.

The primary cause is lack of sleep. Getting under 6 hours of sleep every night has been demonstrated to cause sleep drunkenness. And, one of the major causes of lack of sleep is a sleep disorder. Indeed, Dr Ohayon found that 84% of individuals in his investigation also have a sleep disorder, a psychological problem or were taking medication, for example, antidepressants. And, individuals with sleep disorders were 3 times more prone to sleep drunkenness.


Sleep drunkenness is most likely caused by the following sleep disorders:

  • Restless legs syndrome,
  • Sleep apnea or obstructive sleep apnea
  • Circadian rhythm disorder,
  • Insomnia, or
  • Hypersomnia.

Basically, sleep disorders result in a lack of sleep which results in sleep drunkenness. It’s a vicious cycle that, if left untreated, is very harmful to your health.

How to Treat and Prevent Sleep Drunkenness

So now you know that getting more sleep will stop sleep drunkenness. It sounds simple enough but if you’re like a lot of people it may not be as easy as it sounds. Especially if you don’t know you have a sleep disorder in the first place. Disorders such as sleep apnea are difficult to detect without a sleep study.

Treatment of your sleep drunkenness rests heavily upon treatment of your sleep disorder. Chat with your doctor about your condition. If you have a sleep disorder, your health is at risk. But rest assured that treatment is very easy.

Call us at 1300 246 637 today for a free no-obligation talk with one of our Sleep Therapists. Get in touch now.



  • M. M. Ohayon, M. W. Mahowald, D. Leger. Are confusional arousals pathological? Neurology, 2014; 83 (9): 834.

Tags: sleep drunkenness, how to correct sleep disorders

Are You Worried About Needing CPAP Treatment Forever?

Posted on Mon, Aug 06, 2018

cpap-treatment-foreverIt’s no secret that needing CPAP treatment forever is a little daunting. Especially when you’re first diagnosed with sleep apnea. However, that may not be the case for you. How long you need to use CPAP depends on the severity of your personal sleep apnea condition and how committed you are to your treatment.

Sleep apnea is similar to other illnesses. The length of your treatment comes down to the severity of your sleep apnea. In the event that you have mild sleep apnea, you may not require CPAP treatment forever. But, if your sleep apnea is severe, the outcomes can be dangerous to your health. And it's more likely that you will require CPAP treatment for a lot longer. 

The Success Of Your CPAP Treatment Makes A Difference

Clearly, the advantage of CPAP is that you will get a better night’s sleep and stop snoring. But what you may not know is that there are many more benefits, including:

  • More vitality and feel more awake during the day
  • The capacity to focus for longer periods
  • Less stress and moodiness
  • Lower chance of heart attack. If you have untreated sleep apnea, you are at higher risk of congestive heart failure, coronary artery illness and heart palpitations
  • Less chance of stroke. Treatment of sleep apnea decreases your risk of stroke by 2-4 times
  • Shed pounds. So many patients report weight reduction due to an increase in energy
  • Better relationships with relatives, friends and work colleagues
  • Fewer expenses. Save money by living a healthier life thereby cutting your medicinal costs

You’ll notice more life-changing benefits as you advance through your CPAP treatment. Remember, consistency is key. While there is no strict guideline of what CPAP compliance is, it's generally stated that to be compliant you have to use your CPAP for no less than 4 hours every night for 70% of evenings. Basically, the more you use your CPAP, the better your treatment, and the more improvements to your health and wellbeing.

What If Your CPAP Doesn’t Work

If the prospect of persevering with CPAP treatment gets you down, you’re not alone. Many people struggle with CPAP treatment at first. And it’s usually due to a lack of patience or a problem with your equipment. The main thing is not to give up.

Of course, wearing a CPAP mask is strange at first. We’ve all been there. But the great news is that there’s plenty of support and advice to get you through the first few weeks of discomfort. So don't stress. Your Sleep Therapist is there to help you. If, however, you find wearing your CPAP mask uncomfortable after the first few weeks, there may be a problem with your mask or machine.

An ill-fitting mask can cause all sorts of problems like discomfort, skin rashes and even interruptions to your treatment. If your mask is leaking, you won’t be getting the correct level of air pressure to alleviate your sleep apnea. And, if your machine hasn’t been set up correctly in the first place, it can also cause air pressure problems. Check out our troubleshooting guide for getting a great night’s sleep with CPAP.

Why You May Need CPAP Treatment Forever

Everybody’s sleep apnea is caused by something different and unique to them. Your sleep apnea may be caused by being overweight or obese, menopause, being pregnant, or it could be the structure of your jaw or throat. On top of that are all the variables that make your sleep apnea even worse. Things like alcohol, caffeine, poor sleep environment, a blocked nose or sleeping on your back.

Understanding the unique set of circumstances that have caused your sleep apnea may help reduce the severity of it. It can make a difference in needing CPAP treatment forever. Talk to your Sleep Therapist about steps you can take to get a better night’s sleep. 

Remember that some causes of sleep apnea can be easier to eliminate than others. It's pretty easy to make your bedroom quiet and comfortable for sleeping. Getting in shape, however, takes a lot more hard work and willpower.

The prospect of having CPAP treatment forever might annoy or upset you. Particularly when you are first diagnosed. But the primary concern isn't worrying about that. Simply approach things slowly. Take it one day at a time. You never know how much your wellbeing may improve. Indeed, even the CPAP side effect of losing weight reported by many patients may be enough to reduce the severity of your condition. Which means you won’t need CPAP treatment forever. So, stay positive. The results of CPAP treatment are more often than not life-changing.

If you or someone you care about suffer from snoring and sleep apnea call us today on 1300 246 637. Or you can submit the contact form here to chat with one of our friendly Sleep Therapists. Contact us now.

Tags: sleep apnea and health, cpap treatment forever

CPAP Supplies: How Often Should You Replace CPAP supplies?

Posted on Fri, Jun 29, 2018


Did you know that maintaining the health of your CPAP unit should be considered an important part of your personal sleep health regime? In fact, regular maintenance combined with replacing consumables in accordance with the manufacturers' recommendations is vital to attaining optimal sleep health results and preserving the longevity of your CPAP unit.

Failure to regularly maintain your CPAP unit and consumables can have a negative impact on your treatment and health. 

Follow this quick guide to help understand when you should replace parts. Please confirm with your manufacturer.

When Should You Change Your CPAP Supplies:



If you notice a drastic change of results in your CPAP therapy, you probably need to change your CPAP mask.

You need to change your CPAP mask if:

  • The CPAP mask’s seal is not as strong and clean as it used to be.
  • You’re waking up with a dry mouth.

Best time to change your CPAP mask: Every 6 months


2.   CPAP Cushions

The soft part of the mask that touches your face is called the CPAP cushion. The thing about CPAP cushions is that it gets worn down easily and not changing it meant risking the success rate of your CPAP therapy.

Life expectancy of your CPAP cushions depends on how often you:

  • Clean your machine
  • Use your machine
  • Use skin oils and etc. on your face
  • Expose it to direct sunlight

 Best time to change your CPAP cushions: Every month


 3. CPAP Headgear

Your CPAP headgear helps to ensure your CPAP therapy by preventing prescribed air pressure from leaking out of your mask.

You need to change your CPAP headgear if:

  • The CPAP headgear feels lose and weak.
  • Wearing your CPAP mask feels uncomfortable
  • You keep tightening your mask
  • You have indents in your face caused by your mask

Best time to change your CPAP headgear: Every 6 months.


4.  CPAP Mask Tubing

The CPAP mask tube is in charge of transferring the prescribed air pressure for your CPAP therapy.

You need to change your CPAP mask tubing if:

  • There are small holes in the tube
  • The tube has tears of dirt

Best time to change your CPAP mask tubing: Every 3 months.


5.  CPAP Machine Air Filter

The CPAP machine air filters are responsible for purifying the air you’re breathing. Changing the air filter in your CPAP machine is an easy and inexpensive process that you shouldn’t skip.

Leaving the filter unattended can expose you to the following:

  • Bacteria
  • Mould
  • Airborne Particles

Best time to change your CPAP machine air filter: Every 14 days


6.  CPAP Humidifier Water Chamber

You need to change your CPAP mask tubing if:

  • The humidifier water chamber has discoloured
  • You notice cracks in the water chamber caused by using tap water

Best time to change your CPAP machine air filter: Every 6 months.


7.  CPAP Machine

Your CPAP machine is the main body of your CPAP therapy and not being able to use it properly can cause great consequences to your health.

Getting a backup machine is always something you should consider. So that when something happens to your machine, you wouldn’t be forced to skip your CPAP therapy and risk your health.

Best time to change your CPAP machine: At least every 5 years


CPAP therapy can do wonders for your snoring and sleep apnea problem. But if you’re just merely using your machine for the sake of treatment, it wouldn’t suffice.

There’s no point in continuing your CPAP therapy if you’re prolonging the replacement of your CPAP supplies. Having supplies that are in their most tip-top shape is your responsibility. And it’s something that you should keep in mind at all times.

If you’re suffering from snoring and sleep apnea call us today on 1300 246 637. Contact us now. 

Tags: CPAP Supplies

Snoring Tips: Simple and Effective Snoring Solutions For A Better Sleep

Posted on Wed, Jun 06, 2018

Simple & Effective Snoring Solutions For A Better sleepBelieve it or not, almost 50% of people around the world snore at some point in their lives.

Which means, if you want to find the best way to stop snoring, you’re not alone.

So, what causes snoring? Well, snoring can be caused by a number of things. From a common cold through to something more serious. Like, a sleep disordered breathing condition called sleep apnoea.


What is sleep apnoea?

Sleep apnoea is a sleep disordered breathing condition which causes difficulty breathing while you sleep. And, loud snoring is one of the  first symptoms.

In fact, if you snore it's likely that you even stop breathing during the night. That's right, you literally stop breathing for at least a hundred times each night. Not only that but leaving it untreated and undiagnosed may lead to serious health problems. Including, hypertension, obesity, diabetes, infertility and so much more.  


How can you treat snoring?

The thing about snoring is that it’s fairly easy to cure. Even if you’re suffering from sleep apnoea.

But, if you’re using products like mouth guards, snoring pillows, nasal strips, snoring nose clips, it’s time to stop.

Those over-the-counter treatments are not the answer to your snoring problem. So, don't waste your time or your money. Instead, try out these simple and effective snoring solutions: 


1. Change Your Sleeping Position

What you might know is that your sleeping position plays a huge role in your snoring problems. And, sleeping on your back is proven to cause countless snoring problems. The best way to prevent this is by sleeping on your side or putting a small pillow on your back. This will help prevent you rolling onto your back during the night. 


2. Exercise or Lose Weight

When you’re overweight or obese, the fatty tissues around your neck cause your airway to collapse during your sleep. That's why snoring and sleep apnoea mostly occur if you are overweight.

If you feel unmotivated and excessively tired during the day due to your snoring problem, take our self-assessment questionnaire now. It's time to find out if you’re suffering from sleep apnoea.


3. Limit Your Alcohol Intake

Consuming too much alcohol especially 4 hours before bedtime may be the reason for your snoring problem. In fact, alcohol causes your soft tissues to relax and block your airway.

That’s why it’s best to limit your alcohol intake or stop drinking all together. Although it may help you fall asleep, alcohol is not the solution to your sleeping problems. In fact, it can actually lead to a restless night.


4. Practice A Great Sleeping Routine

Having a great sleeping routine that works for you and your body is a healthy way to prevent and stop snoring altogether. Try following these tips:

  • Plan and stick to a regular bedtime
  • Reduce your exposure to blue light
  • Don’t consume heavy meals before bedtime
  • Exercise regularly
  • Create a relaxing sleeping environment
  • Prioritise your sleep. 


5. Quit Smoking

What you may not know is that smoking cigarettes may be the cause of your snoring. There’s no denying that smoking can cause an inflammation in your throat and mouth and because of that your airway collapses while you sleep.  The more often you smoke, the more likely you are to snore.


Yes, quitting smoking is easier said than done. If you’re struggling to break your habit of smoking, see your doctor or local pharmacist for advice.


6. Use a CPAP machine

Continuous Positive Airway Pressure (CPAP) is the golden standard treatment for snoring and sleep apnoea. It’s the best and most proven way to stop your snoring problems along with other sleep disordered breathing conditions.


Using a CPAP machine may take a while to get used to, especially if you’re a first-timer. But the key is time and practice for life-changing results. If you’re experiencing any trouble using your CPAP machine, contact our sleep therapists today or check out the following solutions to some common CPAP problems.  


Tags: snoring tips, snoring problems

Stress and Sleep: How Stress Greatly Affects Your Sleep and Over-all Health

Posted on Thu, May 24, 2018

We've all had our fair share of stressful nights. Whether it’s because of work, school, or personal problems, we’ve all been there. It's that point where you become so anxious and stressed out that you can’t even get to sleep.  And before you know it, you’re suffering from the major consequences of sleep deprivation.


How Can You Prevent This From Happening?

Actually, the best thing to do is to sleep on it. If you’re extremely stressed out about something, you need to shut your brain off by sleeping. Why? Because sleep can actually stop the production of stress hormones in your body. Get at least 8 hours of sleep every night, no matter what the circumstance is. Because being stressed and sleep deprived is a vicious cycle that will continue if you don’t put a stop to it.



The Causes of Stress

The cause of your stress may come from various aspects of your life.  It may be your boss, family, finances, or even a deadline for your school project.

Whatever it is, you need to face it head on, accept that these things happen, and try to focus on the positives. Because the more you try to avoid the cause of it the more stressful your day or even your life becomes.


The Effects of Stress

Having an unhealthy amount of stress hormones in your body may lead to various kind of health problems like:


photo-1479936343636-73cdc5aae0c3Tips To Lessen Stress

Although sleep can actually lessen your stress hormones, it is actually easier said than done. To help you out, here are some tips that you can do:



Tags: stress