Snoring And Apnoea Blog

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

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.

 


References: 

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

Tags: how to correct sleep disorders, sleep drunkenness

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: cpap treatment forever, sleep apnea and health

CPAP Supplies: How Often Should You Replace CPAP supplies?

Posted on Fri, Jun 29, 2018

f&p-eson2-changing-cpap-supplies

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:

 

1.  CPAP MASK

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 problems, snoring tips

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. We became so anxious and stressed out that we can’t even fall asleep.  And before you know it, we’re already suffering from the major consequences of sleep deprivation.

 

How can we prevent this from happening?

Well, 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 stress and sleep deprived is a vicious cycle that will keep on repeating if you don’t put a stop to it.

 

photo-1479650146579-b74589e17948

The Causes of Stress

The cause of your stress may come from the different aspects of your life. Whether it may be your boss, family, finances, or even the deadline for a school project.

Whatever it is, you need to face it head on, accept that these things happen, and look on the positive side of things. 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

Sleep Disorders: Sleep Disorders Affect Men and Women Differently

Posted on Tue, May 22, 2018

men-2424928_960_720

Men and women are of course very different in many ways. There are countless instances where gender difference occurs. But did you know that it also applies to sleep disorders?

Sleep disorders also affect men and women differently. Especially when it comes to identifying their symptoms. Which is why identifying sleeping problems such as snoring and sleep apnoea are often hard when it comes to women.

 

The Difference Between Men And Women

 

In fact, men are more prone to be diagnosed with snoring or sleep apnoea than women. They are also generally known as loud snorers or heavy sleepers, unlike women.

Women, on the other hand, are less likely to be diagnosed with snoring and sleep apnoea. Why? Because they are often misdiagnosed due to the difference in symptoms that they experience.

According to a new research published in the Journal of Clinical Sleep Medicine, men and women are differently afflicted by sleep disorders. Results also show that severe signs of depression, lack of concentration, the difficulty of remembering, excessive daytime sleepiness, and trouble sleeping at night may occur in women.

 

How To Avoid Misdiagnosis

 

One of the few things that can avoid misdiagnosis is to stop stereotyping them. Matter of fact, there are so many symptoms in women that often lead to misdiagnosis and these include:

  • Exhaustion
  • Trouble sleeping at night
  • Difficulty concentrating
  • Forgetfulness
  • Daytime sleepiness
  • Depression
  • Anxiety
  • Obesity
  • Loud Snoring
  • Having a dry mouth when waking up

 

Most of these symptoms are referred to as signs of menopause. But what you might actually don’t know is that menopause may be the main reason for your snoring or sleep apnoea. Which is why menopause should be treated as a symptom of snoring and sleep apnoea and not the other way around.

 

What do you need to do?

 

The very first thing that you need to do is to identify your sleep disorder.

Leaving a sleep disorder untreated can lead to serious health issues such as heart disease, stroke, depression, obesity, mental illness, and even death.

So, if you think that you’re at risk of having snoring, sleep apnoea, or any other sleep disorder. Take our free self-assessment questionnaire and book an in-home sleep study today.

You can also call us at 1300 246 637 to speak with our friendly Sleep Therapist.

 

Tags: gender difference, misdiagnosis, sleep problem

Top Reasons Why Blue Light From Electronics Devices Is Bad For You

Posted on Thu, May 17, 2018

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If you are like the majority of most people, using technology or electronic devices are one of the ways you try to relax. Either by watching TV on the couch for hours, reading an e-book, or just casually watching videos or browsing social media on your phone.

You’re so busy getting immersed in all of these activities and before you know it, it’s already past your bedtime. The worst part is that you can’t fall asleep, no matter how hard you try. So, you go back to browsing the internet some more or binge-watching your favourite TV show. The result? You end up being sleep deprived and that is definitely not good news.

 

What Is Blue Light?

What you might probably not know is that your electronic devices produce “blue light”. And it that can badly affect your sleep and your health. And this blue light is mainly the reason why relaxing in front of the TV or any other device is a bad idea.

Fact is that the when you expose your body to blue light the secretion of Melatonin or the sleep hormone in your body is suppressed.

 

Blue light increases the amount of alertness in your body. It also controls your circadian rhythm or your internal body clock. Usually, blue light can only be found in sunlight during the day. But nowadays it can also be found in LED devices.

So, if you’re wondering why you can’t fall asleep after all that binge-watching? It’s probably because your body still thinks it’s daytime even though it’s actually 3 am.

 

The bottom line is this, it’s probably best to cut down the usage of your gadgets especially when it’s close to your bedtime. Manage your day properly so that you wouldn’t end up being sleep deprived the next day.

Sleep is an important part of our day and the absence of it may result in serious health issues like cancer, heart disease, and even obesity.

 

Tips To Lessen Your Exposure To Blue Light

Let’s be honest, completely quitting from using electronic devices would be impossible. To help you cut back from the exposure of blue light in your day here are some tips to follow:

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  • Limit the use of electronic devices at least one hour before bedtime.
  • If you can’t really limit the use of electronic devices at night download a blue light filter app on your phone.
  • Expose yourself to sunlight in the day, it can help you sleep better at night.
  • Use dimmed orange or red light in your room to contradict the exposure to blue light at night.
  • Practice and optimize a great good sleep hygiene that works for you.

 

Tags: blue light

Top Reasons Why Teenagers Are Sleep Deprived

Posted on Wed, May 16, 2018

These days, there a lot of teens that are suffering from sleep deprivation than ever before. But what are the usual causes of their lack of rest? And what can we exactly do to prevent it?

 

Sleep is very important for teenagers to grow. According to sleep authorities, teenagers actually need a minimum of 9 hours of sleep every night. And any much less than 7 hours of sleep at night may result in having mood swings, health issues and the inability to deal with stress.

 

Not only that but due to the fact that sleep is so important for the mind and entire body, your teen’s brain will certainly make sure it’ll get the sleep it requires. No matter what time of the day it is. Which means dozing off during class or even behind the wheel of the car.

 

WHY IS YOUR TEENAGER SLEEP DEPRIVED?

The lack of sleep in teenagers comes down to the following basic causes:

 

girls-377661_960_7201. BIOLOGY

Melatonin is a body hormone that helps you sleep.

Within adults though, this sleep body hormone is released to the body at around 10 evening.

But in teenagers, these hormones shift to produce at around 1 in the morning.

So, what may come across as “sleeping-in” is actually your teen’s body attempting to get the 9 hours of sleep that it needs.

As a matter of fact, according to the Penn State University researchers, classes that start after 8:30 in the morning can help students attain the number of sleep that they need. Which will also result in the improvement of their over-all sleep health and well-being.

 

girl-1848478_960_7202. TECHNOLOGY

It's actually not that shocking that sleep deprivation amongst teenagers is on the increase. Why? It’s because of the numerous number of hours that people spent using technology.

We all know that technology plays a vital role in everyone’s life. People cannot live without their smartphones today and that’s a fact. But what people may not know is that technology can also make a huge impact on our sleep.

 

A study conducted by Professor Jean Twenge of San Diego Condition University found that four-hundredth of adolescents in 2015 slept lower than seven hours a night.

The study also suggests that teenager’s amount of sleep is actually affected by the time they spent going online or using their smartphones.

In fact, Smartphones and any other electronic devices actually produce a blue light that can suppress the production of sleep hormones in your body. Thus, making your brain alert and productive during the night.

 

books-927394_960_7203. SCHOOL WORKS

When it comes to teens, school work doesn’t only comprise of assignments, there are so much more.

Whilst it’s difficult to lessen the quantity of their home works and projects, having proper time management can lessen their problem.

If possible, try to encourage your teens to avoid pulling an all-nighter or crash studying for an exam.

 

Help them finish their school works instead of just watching on the sidelines.

Not only it’ll help you build a great relationship with your teen, it can also help them prevent and avoid serious health and mental conditions that are caused by chronic rest deprivation.

 

WAYS TO HELP YOUR TEEN SLEEP BETTER:

 

  • Help create a sense of peace and quiet in their own room. Buying them sleep masks or changing their bed sheets, pillows, and curtains can help.
  • Encourage them to write a sleep journal.
  • Don’t encourage napping, eating, drinking, or using smartphones or any other electronic devices an hour before their bedtime.
  • Lessen their caffeine intake.

 

The main key is to be supportive of your teen. Encourage them by offering different tips or just by being sensitive to their needs and feelings.

If you feel like your teen is experiencing a serious case of sleep disorder, it’s probably time to book an in-home sleep study today. Contact us today at 1300 246 637 for a free, no obligation chat with our friendly Treatment Coordinator.

 

 

Tags: teenager, sleep deprived

Sleeping Tips: Top Tips To Help You Sleep Better On A Plane

Posted on Thu, May 10, 2018

We all know how hard it is to have a proper sleep on a plane. A quiet environment, a cool room temperature and a comfortable position. Those are the three elements that one must have in order to achieve a good sleep health.

But let’s be honest, when you’re travelling on a plane, checking even one of these three elements is ultimately impossible. Especially if you’re flying economy.

The great news is that we’ve accumulated a series of tips to help you sleep better on a plane. 

 

Here are our top tips that can help you:

 transportation-system-3274568_960_720

1. Choose the best seat possible

Choosing the best seat can help you sleep better.

But it can be a struggle, especially if you don’t have the budget to be in a business or a first-class seat. 

If you’re like most of us, you’ll be sitting in an economy class seat. A seat with limited leg room, unwelcomed noise and unwanted light.

 

But here are some tips that help you choose the best possible seat available for your flight:

  • The Window Seat – The window seat is a great choice if you really want to doze off during your flight. You can control the light coming through the window and there’ll be no one waking you up to squeeze past you. The downside is that it can be a hassle to use the bathroom. But if you’re not a bathroom person or you rarely use it, the window seat is pretty much the best seat to choose.

 

  • The Exit Row Seats / The Bulkhead Seats – The great thing about exit row or bulkhead seat is that it gives an adequate amount of leg room. And that’s it. More often than not, exit row seats don’t recline while bulkhead seats are prone to be near babies. And that’s definitely bad news for your sleep.

 

  • The Last Row Seat – If you really want to have a comfortable sleep during your flight, it’s best to avoid the last row seats as much as possible. Why? The seats don’t recline, unpleasant smells are usually present (last row seats are often near the toilets), plus the irritating sounds of the engine are heard loud and clear.

 

2. What you eat and drink makes a difference

 

Eating a heavy meal during a long-hauled flight can be very troublesome to your sleep. As much as possible, it’s still best to stick to your usual mealtime.

Also, try to limit the intake of caffeine and alcohol, for it can play a major role in your sleep problem. We all know that alcohol and caffeine are the enemies of sleep.

So, if you really want to have a comfortable sleep, drink water and herbal teas instead.

 

people-2558290_960_7203. Use a blanket and a neck pillow

There’s nothing worse than feeling cold and uncomfortable when you’re trying to sleep.

That’s why it’s best to use a blanket and to bring a neck pillow with you.

Trust us, it can help you relax thus prevent you from suffering a miserable neck pain.

 

 

 4. Bring or use sandals

Some people do experience having swollen feet or ankles during their flight. And it’s really bound to happen because you’re sitting with your feet down for a very long time.

A great way to prevent this is by wearing or bringing sandals or even flip-flops during your flight.

 

tv-1240159_960_7205. Try not to watch a lot of movies

If your goal is to sleep on your flight, the best thing to do is limit the movies you’re about to watch.

What most people don’t know is that using electronic devices can make a great impact on your sleep. That’s because they emit a blue light that makes your body and brain alert and awake. 

Instead of binge-watching different kinds of movies on the plane, put your headphones on and you’ll be asleep in no time.

 

 

6. Recline your seats

The best possible way to be comfortable during your flight is to recline your seat. Sitting up-straight for a long time can do more harm to your back and even your posture than you may know.

By reclining your seat, you can even prevent a serious case of lower back pain thus sleep comfortably. Just remember to be considerate and check the person behind you before you recline your seat.

 

Sleep Mask by Hbcloud at Wikipedia7. Use an Eye Mask

Using an eye mask can make a huge difference to your sleep.

First of all, even though the lights are dimmed on the plane, some source of light is still bound to distract you at some point.

But by wearing an eye mask, you can block and prevent all these distracting lights and have a relaxing time for sleep.

 

 

 

Tags: travelling, Sleeping on a plane