Snoring And Apnoea Blog

Myths about sleep and sleep problems have been around for ages! Some people believe that these are just some silly bedtime stories. While some spent most of their lives believing that these myths are actually true.

Given that there are still so many mysteries that are still yet to uncover regarding sleep, it’s understandable why some people still do believe in these false tales. But now is the time to get the facts straight.

Here are 9 false myths about sleep that you should know:

1. Your brain is inactive during sleep

Contrary to what some people know, your brain is actually very active even when you’re fast asleep. The brain works at night to replenish, prepare, and restore itself. It has a lot of work to do just so you can have a great jump start the next day.

If you want to know more about what your brain and body does when you sleep, you can read it all here.

2. You can train yourself to sleep less

Some people argue that they get through the day just fine with only 4 hours of sleep at night. But let me tell you right now that it’s not a good idea. You may seem fine right now but sooner or later you’ll surely face short and long-term consequences that can greatly affect your health.

Both your body and your mind need sufficient sleep and that’s a fact that you can never change. No matter how much you train yourself to sleep less, your body and brain will eventually suffer.

Some of the short-term consequences you’ll face includes:

• Anxiety
• Stress
• Confusion
• Failure to concentrate and remember

And that’s not all, getting fewer hours of sleep is often linked to having serious cases of heart disease, obesity, diabetes, high blood pressure and even death.

3. You can catch up on sleep during the weekend

We’ve all been there. We’ve all slept in during weekends at some point but what you might not know is that it can actually be harmful to your health.

According to a research study published in the Science Translational Medicine, people who experience chronic sleep loss and tried to sleep in the following day experience a major setback regarding their actions and responses.

4. Watching TV helps you fall asleep faster

Did you know that electronic devices like TV’s and cellphones produces a blue-ish hue of light that can be harmful to your health?

This blue light confuses your brain to think that it’s still daytime. It also causes your body to stop producing the sleep hormone called melatonin, which in turn causes you to feel more awake.

5. Daytime naps are a waste of time

Having daytime naps is a great way to recharge your body in the midst of a very busy day. But if you find yourself craving sleep throughout the whole day, it can be a sign of something more serious.

Assess your sleeping health now and find out if you’re suffering from major sleep health problems like sleep apnea, insomnia or another sleep disorder by taking our free self-assessment questionnaire.

6. Teenagers are lazy and sleep too much

Your teenager is not lazy, it’s just puberty.

As your child ages, his/her body clock also changes which often results in having a delayed sleep phase disorder that requires 9-10 hours of sleep every day.

7. You need less sleep when you’re older

The idea of needing less amount of sleep as you age is definitely a myth. According to Professor Sean Drummond, older adults actually need just as much sleep as younger people. 

But as we age, our circadian rhythm also changes, which makes it harder for us to sleep at night or stay awake during the day.

8. Regular snoring is normal

Contrary to what most people believe, loud snoring is not normal. It can be an indication that your breathing is impaired. You might be suffering from Sleep Disordered Breathing (SDB) without even knowing it.

SDB is a dangerous condition that you shouldn’t take lightly. Severe SDB cases like obstructive sleep apnoea can be very dangerous for your health, especially when it is left untreated.

If you think that your snoring problem is getting out of hand, seek professional help now. Take our sleep self-assessment questionnaire and find out if you’re suffering from SDB today.

9. If you wake up in the middle of the night it’s best to stay in your bed until you fall asleep again

One of the most common sleep disorders that people face today is insomnia. If you’re finding it hard to sleep within 15-20 minutes, get up and get out of your bed. Don’t go back to bed until you feel sleepy.

If you’re suffering from insomnia, it’s best to keep a journal or a diary with you. Write down everything that makes you feel anxious or even depressed. One of the few quick fixes that can also help you is to sit up and read a book.

If you can’t figure out the reason for your sleeplessness it’s probably time to seek professional help. Sleep is an integral part of our lives and we shouldn’t be ashamed to ask our doctor for help. Book an in-home sleep study today and make your sleep health a priority.  

Loud snoring is a common problem that male face even in their younger years.

But snoring is not limited to the male gender only, matter of fact, many women snore once they hit the stage of menopause.

Let’s take a look at the common reasons behind snoring and why menopause has such a major effect on it.

The Link Between Snoring and Menopause

The distinction in snoring among gender boils down to the natural differences in their lung size and respiratory capacity to function. For women, their upper airway is slightly bigger and their airway walls are less flexible than men. Thus, resulting in one of the reasons why men are more prone to snoring than women. But all of these changes when menopause hits.

What most people don't know is that the phase of your breathing differs during your menstrual cycle.  Which is why the oestrogen and progesterone hormones play a vital role in your snoring problem.  

Matter of fact, according to a study published in the journal of The North American Menopause Society (NAMS), the link between Obstructive Sleep Apnoea (OSA) and menopause occurs.

According to research, OSA usually transpires during women’s menopause stage. It is a relatively more of a female problem for it occurs often as women age and gains weight during their perimenopause and post-menopause stage.

What Can You Do?

The most important thing is to identify the underlying cause of your snoring. For it can be a sign of something more serious like sleep apnoea and other sleep disorder problem.

Which can often lead to various health issues and problems including depression, stroke, heart disease, and even death.

Do something for yourself today. Take our free self-assessment questionnaire now to find out if you’re suffering from any serious sleep disorder.

Sleep Apnoea is a serious sleep disorder where a person’s breathing stops numerous of times while sleeping.

The symptoms of having sleep apnoea include loud snoring, fatigue, insomnia, morning headaches and restless sleep. But most people overlook these signs as something normal. Which more often than not, results in most people not knowing that they have sleep apnoea.

But the good news is you can easily get a sleep study done and start treatment right away.

What Are the Causes of Sleep Apnea?

The consequences of sleep apnoea can be very harmful to your health especially when its left untreated.

To minimise the risk of having sleep apnoea disrupt your life, we’ve compiled the following common causes of sleep apnoea:

• Obesity
• Menopause
• Age
• Enlarged Tonsils or Adenoids
• Tumour in the Airway
• Chronic Sinusitis
• Large Neck Circumference
• Alcohol
• Smoking
• Sedatives
• Sleeping Position
• Family History

Although some of these causes can be hard to control, there are still a few things you can do to prevent sleep apnoea. 

How Can We Prevent Sleep Apnoea?

If you suffer from mild case sleep apnoea, you can prevent it and lessen the impact by doing the following:

Losing Weight

One of the most common causes of sleep apnoea is obesity or excess weight gain. And if that’s your case, it’s better to start losing weight right away to further prevent sleep apnoea from affecting your health and well-being.

Start by exercising every day. You'll be surprised at how a 1-hour amount of exercise can make a huge impact not only on your sleeping disorder but also for your whole well-being. Although it is easier said than done, once you persevere it’ll be worth it.

If you’re finding it hard to lose weight especially because of exhaustion and lack of sleep, start undergoing treatment right away. Once you start your sleep apnoea treatment, you’ll feel more energized and motivated to lose weight.

Changing Your Sleeping Position

According to research, sleep apnoea often occurs when you sleep on your back. Try switching sleeping position and sleep on your side instead.

If you’re finding it hard to sleep on your side, find a great mattress that’ll gently support your body. You can also place a thin pillow between your knees, it can help you relieve stress and also have a great night sleep. If that didn’t work, try purchasing some devices that can prevent you from sleeping on your back.

Avoid Consuming Alcohol and Sedatives

Contrary to some people beliefs, alcohol is one of the main causes of sleeping problems.

Although it does help you fall asleep faster, it can also help you hinder your breathing.

Snoring also occurs more often in people who frequently consume alcohol and sedatives, which is one of the few signs of having sleep apnoea.  

Quit Smoking

Smoking can cause the development of serious health conditions like heart disease, cancer, depression, and anxiety. But it doesn’t stop there, smoking can also increase your risk of having sleep apnoea and snoring.

Seriously, there are no benefits that you can attain when you smoke. It’s time to stop and ask your doctor for options on how to quit smoking.  

Don’t Leave A Blocked Nose Untreated

Because of your blocked nose, you’re breathing through your mouth.

And by breathing through your mouth, you’re actually at risk of having sleep apnoea.

If you’re blocked nose is caused by sinus allergies or other medical conditions ask your doctor for help.

If your sleep apnoea is moderate to severe it’s important that you begin treatment immediately by booking an in-home sleep study now. If you’re still unsure whether you are suffering from sleep apnoea, take our free sleep self-assessment questionnaire today.

If you’re currently diagnosed with sleep apnoea and you’re advised to use a CPAP machine, you might be wondering which CPAP mask suits you best. 

CPAP masks have a variety of sizes and shapes and because everyone’s preferences may also differ depending on their wants and their needs, finding the right mask that suits your taste might take some time.

What is Sleep Apnoea?

Some people might not know, but sleep apnoea is a dangerous disease that can threaten your life.

If you’ve been diagnosed with sleep apnoea after completing a sleep self-assessment questionnaire and getting an in-home sleep study done, you’ll most likely be treated with CPAP therapy.

What is CPAP Therapy?

Continuous Positive Airway Pressure (CPAP) is the most common and the most effective treatment for sleep apnoea and snoring. But the treatment will only be effective if you’re 100% compliant.

The higher the number of nights and hours that you wear your mask, the higher the chance of having your CPAP treatment a success.

Although wearing the mask is an integral part of having a successful CPAP therapy, still one of the main problems that sleep apnoea sufferers face is having a mask that's uncomfortable to wear. 

To help you choose the right mask, here’s a rundown of its different types:

1. Nasal CPAP Mask

A Nasal CPAP mask can fit from the bridge of your nose to your upper lip. If you’re someone who needs higher pressure settings, the nasal is a good choice for you.

Use A Nasal Mask If:
- You move around a lot while sleeping

- You need a higher pressure setting

- You suffer from claustrophobia

Do Not Use A Nasal Mask If:

- You use your mouth. If you really want to use a nasal mask you’ll need to wear a chin strap to keep your mouth and jaw closed while the CPAP therapy takes place.

- You have allergies that block your sinuses.

- You find it hard to breathe through your nose due to medical conditions.

2. Nasal Pillows

A nasal pillow mask fits around your nostrils. It also includes a headgear that holds the mask in place.

Nasal pillows are a good option for you if you want a mask that doesn’t cover your whole face.

Use A Nasal Pillow If:

- A full CPAP mask makes you anxious.

- You want to have a clear line of sight while using the mask.

- You’re having trouble fitting other CPAP masks to your face because of facial hairs, moles, or the shape of your face.

Do Not Use a Nasal Pillow Of:

- You have sensitive nostrils.

- You’re required to have high pressure during your CPAP therapy.

- You often get nosebleeds.

3. Full face mask

A full-face CPAP mask covers both of your nose and your mouth.

Use A Full Face CPAP Mask If:

- You find it hard to breathe through your nose or you suffer from the following: nasal congestions, allergies, or regular colds

- You mostly breathe through your mouth

- You sleep on your back.  

- You’re required to have a higher CPAP pressure settings.

Do Not Use A Full Face CPAP Mask If:

- You like to sleep on your stomach

- You haven’t found a CPAP mask that fits you correctly

Keep in mind that the mask’s size, shape, and comfort are the main things to consider when choosing a CPAP mask that’s best for you.

Finding the right CPAP might take some time but it’s definitely worth it in the end. Think about how it will improve your health, your relationships, and on how it will eventually save your life.

If you are having a difficult time finding the right CPAP mask for you, contact your sleep therapist now and discuss your needs today.

Imagine waking up in the middle of the night with a dark show standing near you, holding you down, and making you incapable of moving or even speaking.

It might sound like a horror movie scene but it’s known as sleep paralysis, a waking nightmare for most people.

During sleep paralysis, you feel an odd electricity sensation through your whole body.

Although it only lasts for a couple of minutes, it’s still is a scary experience for some.

You feel like being unconscious and your body can’t move whether you’re either trying to fall asleep or trying to wake up.

If someone is falling asleep in a normal condition, their body usually becomes unaware of any changes that happen to their body.

Alternatively, your muscles are usually turned off during the cycle of REM sleep.

And if someone is suffering from sleep paralysis, their mind becomes aware during the end of their REM sleep cycle, which makes them incapable of moving their body at that moment.

Although sleep paralysis might come across as a rare scary scenario, it’s actually a relatively common condition that people suffer from.

Matter of fact, according to Prevalence of Sleep Paralysis, there are more than 30 studies conducted on sleep paralysis resulting in a sample size of over 36,000 people. And through that, they found out that roughly 8% of people are experiencing sleep paralysis.

Causes of Sleep Paralysis

Although sleep paralysis might seem terrifying, it’s often a harmless condition.

And one of the main cause of sleep paralysis is none other than sleep deprivation, sleep deprivation that is caused by:

•  Sleep apnea and snoring
• Changing sleep schedules
• Medications
• Anxiety
• Stress
• Alcohol Consumption
• Using nicotine and drugs 
•  Narcolepsy

Symptoms of Sleep Paralysis

When you’re waking up or falling asleep, you’ll be unable to move or speak in less than a minute or two.

Some people have also reported having hallucinations and feeling a mild choking sensation on them.

In fact, it was thought that sleep paralysis was caused by demons holding people down because of these symptoms that people reported in the past.

But these hallucinations and choking feeling that they commonly experienced are simply because of the state of their brain during REM sleep.

If you’re one of those people who’ve experienced sleep paralysis before, you might find it shocking that the hallucination you had was exactly the same as other people whose suffering from sleep paralysis.

Although sleep paralysis might come across as a supernatural condition, there’s actually a logical explanation behind it.

According to a research in Consciousness and Cognition, there are actually 3 types of sleep paralysis hallucinations:

1. The Intruder

According to Cheyne, Rueffer, and Newby-Clark of Consciousness and Cognition, the intruder that you see or feel during the stage of sleep paralysis is caused by the hypervigilant state in your midbrain.

2. Incubus

Incubus is often described as choking or a pressure sensation on the chest that results to breathing difficulties and chest pains.

As you go through the REM stage, you’ll feel effects of hyperpolarization of motoneurons on perceptions of respiration.  A sensation where you may feel like someone is holding on to your muscles especially on your chest.

3. Unusual Bodily Experiences

Sufferers of sleep paralysis experience a floating out-of-body feeling of bliss and the main reason for this is because you’re awake.

A part of your brain in the centres of your brainstem is responsible for regulating your sleeping and waking cycle.

This part of your brain then connects your body to the external world which often results in said ‘unusual bodily experiences’ during your sleep.

According to Cheyne, Rueffer and Newby-Clark, those who are fairly new to the experience of sleep paralysis mostly experience the Intruder type of sleep paralysis. While those who suffered sleep paralysis for a long time mostly experience bodily hallucinations.

So, if you’re new to sleep paralysis, you must keep in mind that understanding how your brain works will help you calm down and make a sleep paralysis episode less terrifying.

Treatment for Sleep Paralysis

We all know how terrifying sleep paralysis can be, especially if you’ve never experienced it before.

But don’t be afraid, the most important thing to remember is to stay calm and realise the fact that it’ll only last for a minute or two.

Don’t panic, try to regulate your breathing, and focus your attention on something else like moving your finger or toe.

The best thing to do is to remind yourself that everything is just a hallucination, that it’s a normal condition that different people experience.

The bad news is that there is no treatment for sleep paralysis. Prevention is the key!

Prevention for Sleep Paralysis

To completely prevent sleep paralysis from occurring during your sleep, you need to improve your sleep hygiene.

Here are some great tips to do in order to prevent sleep paralysis from happening:

• Take a nice warm bath before going to sleep
• Limit down your screen time at night especially during bedtime (watching TV, using your phone, etc.)
• Don’t consume any alcohol or eat a heavy meal before going to bed
• Sleep on your side
• Reduce or eliminate caffeine in your daily diet
• Be consistent with your sleep schedule.

According to any doctors, sleep paralysis is something that you shouldn’t be worried about. It’s simply a sign indicating that your body is transitioning through sleep.

However, if your experiencing sleep paralysis frequently then it’s important to go see your doctor or book an in-home sleep study to find out the underlying cause of your sleep disorder problem.

If you have sleep apnea you’re probably using a CPAP machine.

CPAP is the main standard treatment for obstructive sleep apnoea among other treatment options there.

But whether you’re new or old to CPAP Therapy, you’re still bound to have trouble with your machine or mask.

But don’t worry because we’re here to help you.

Here are the top common CPAP problems and their solutions:

1. THE CPAP FEELS UNCOMFORTABLE

The CPAP Machine produces continues air pressure which makes breathing while trying to sleep feel uncomfortable. But the good news is that there are ways to fix your discomfort.

• Actually, CPAP machines do have a feature to fix this kind of a problem and it’s called “ramp feature.” The ramp feature helps the CPAP to steadily increase the air pressure of the machine which will make your breathing way easier.

           It starts by waiting for you to fall asleep before it gradually increases the air pressure that can alleviate your sleep                   apnea.

• If you own a newer CPAP machine, you can use a feature called Expiratory Pressure Relief (EPR) in the most comfortable setting that suits you. The EPR feature detects the beginning of your exhalation and helps drop the air pressure by reducing the motor speed.

• If you still find the air pressure to be uncomfortable with these solutions, you may probably need some time to adjust and get used to it. If the discomfort is too distressing you may. Contact your Sleep Therapist for an in-depth solution to your situation.

2. THE CPAP MASK DOESN’T FIT

Having the right CPAP mask that fits you is really important for it could produce leaks which will definitely disruption to your sleep.

• Before you buy a new CPAP, make sure to don’t rush and take your time to find the right one that suits you. Rushing the process wouldn’t fix your sleep apnea problem, it’ll only raise your discomfort while sleeping.

• Another thing to consider is to make small adjustments to your mask, ask your Sleep Therapist on how to adjust your mask. If it’s too tight, loosen it and if it’s too loose, try tightening the mask. Don’t make impulsive decisions by buying a new one already when you can make adjustments to your CPAP mask with a few simple steps.

• If you there are any leaks in your mask, don’t ignore it. Make sure to securely fit the mask to your face so that no air leaks can escape. Keep in mind that having leaks out of your mask won’t make your CPAP therapy a success. Don’t be afraid to speak up and ask your Sleep Therapist for help.

• Like most products, CPAP masks also needs to be replaced and upgraded from time to time. If you suddenly feel a great discomfort wearing your mask after using it for a long time, it’s time to change and buy a new one.

3. THE CPAP IS BOTHERING MY NOSE

• If you’re experiencing a dry or stuffy nose, it may be because of an unfitted mask. Read the steps above to see how to resolve an unfitted mask.

• But if your mask is a good fit for you, using a heated humidifier is an option that you should consider. The heated humidifier helps the air from your CPAP machine to pass over the warm water before it spreads to your airways and prevents nasal congestion.

           Heated humidifiers can often be attached to your CPAP machine. But some CPAP machine also comes with an                     integrated humidifier. Contact your Sleep Therapist for more information about how a heated humidifier can help                 you. 

• If you’re experiencing a runny nose or you’re sneezing more than usual while using your CPAP, don’t be alarmed.

           The processed air from your CPAP that enters your nose and throat can lead to sneezing, having a runny nose and               even a sore throat. This is perfectly normal, for your body is adjusting to the CPAP therapy. After your body is fully                     adjusted for about a few days or so, you should be able to recover right after.

• But If you have been on CPAP Therapy for more than three weeks now and you’re still experiencing a runny nose. Cleaning your machine more often can solve your problem but if that doesn’t work. The type of CPAP machine, humidifier, and mask that you’re using may be causing the problem

           It’s best to discuss this with your own Sleep Therapist for the best advice.

4. WEARING A CPAP MASK MAKE ME ANXIOUS

Having feelings of anxiety and even claustrophobia while wearing your CPAP mask is actually common if you’re undergoing CPAP Therapy. Unable to fall asleep during the first few weeks could also occur and you’re not alone.

• The only way to solve this problem is time and a clear and a relaxed state of mind. Try wearing your CPAP mask during the day while watching TV or reading a book.

• Make yourself comfortable with the mask and practice breathing. This will take some time, so try to be patient with your therapy and it’ll be worth it in the end.

5. THE CPAP MASK IS MAKING MY SKIN SORE

CPAP technology has come a long way but some people are still having redness, rashes and even bruises from their masks. 

• If your mask is causing red marks and rashes that don’t disappear within an hour, your mask is probably too tight. But If you find yourself tightening the mask to prevent air leaks, try finding a mask that is right for your face shape.

           The good news is that replacing and finding a CPAP mask that’s right for you is very easy. CPAP masks come in a                   wide variety of styles and sizes, you don’t need to suffer and put up with a mask that doesn’t suit you.

6. THE CPAP MACHINE IS NOISY

• Most CPAP machines are totally silent or quiet for most cases. If you find your machine being too noisy, check and clean the air filter. The noise may be caused by a blockage or a dirty filter.

• If you hear your machine gurgling at night, check the water guideline of the humidifier and give it more or less water. 

• A leaking mask can also produce noisy whistling sounds. Check the mask for any leaks.

• But If the natural sound of your CPAP is just too noisy for you, try moving it further from your bed. You can also ask your Sleep Therapist for a longer and an adjustable hose that can help you move your machine further.

• Last but not the least, if trying all of these solutions didn’t help you. Try covering the CPAP sound with an ASMR, a fan or a relaxing music to help you sleep better.

It’s important to keep in my minds that time and patience are the keys to successful CPAP therapy.

The good news is that here at Sleep Clinic Services we can provide you a Sleep Therapist that are trained and experienced in troubleshooting different kinds of CPAP problems.

Contact us today if any of your questions have not been answered here.