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Top Tips for Sleep Hygeine
wp:paragraph Everyone has trouble sleeping sometimes. But if you experience sleep apnea or use continuous positive airway pressure (CPAP) therapy to treat the condition, you know how difficult it can be to get a good night’s rest. Unfortunately, for many sleep apnea suffers, poor sleep hygiene only serves to make the problem worse. /wp:paragraph wp:paragraph What is Sleep Hygiene? /wp:paragraph wp:paragraph Sleep hygiene refers to the daily habits and lifestyle choices that affect your quality of nighttime sleep. Cleaning up these bad habits can help you develop a sleep routine that promotes optimal nighttime rest and relaxation. /wp:paragraph wp:paragraph How to Improve Sleep Hygiene /wp:paragraph wp:list Get on a schedule. A consistent sleep routine helps your body fall into a healthy sleep-wake cycle. Go to bed on time and resist the urge to sleep in. Short daytime naps (no more than 30 minutes) are okay, as they can improve mood and give you a mental boost, but they are no substitution for nighttime rest. /wp:list wp:list Eat and drink wisely. Avoid meals that are fried, fatty or made with heavy spices or citrus. These foods cause indigestion and exacerbate heartburn in CPAP users. Drink alcohol in moderation and not too close to bedtime. Stimulants, such as caffeine and nicotine, should also be avoided later in the evening. /wp:list wp:list Stay active during the day. As little as 10 minutes of light exercise is enough to help sleep apnea suffers and CPAP users rest easier come bedtime. So take a walk around your neighborhood. /wp:list wp:list Develop a relaxing bedtime routine. Turn off TVs and mobile screens. Put on your pajamas. Do some light stretching. Read a book. Focus on things that help you wind down for the night. /wp:list wp:list If possible, sleep on your side. This helps keep your airway open for unobstructed breathing. When you sleep on your back, gravity collapses breathing muscles and blocks your airway. Stomach sleepers are less likely to experience apnea, but this position can cause neck pain and may interfere with CPAP mask function. /wp:list wp:list Consider a CPAP pillow. Many users complain about mask discomfort. For example, some masks dig into the skin and may leave marks on the user’s face. CPAP pillows contain indentations designed to alleviate this problem and can help align your neck and back. /wp:list wp:paragraph Practicing proper sleep hygiene can help you get a better night’s rest. If you have questions about how your daily habits may be affecting your sleep apnea, don’t hesitate to consult your physician. /wp:paragraph
Learn moreHow to Choose the Right Mask Style
wp:paragraph There can be many health issues that a person experiences, and one of those could be sleep apnea. People with this condition experience constantly interrupted sleep due to their airways closing at night. One common treatment for sleep apnea is the use of a CPAP machine. Users wear a CPAP mask over their nose, or nose and mouth, when they sleep. Through a tube, the mask connects to a machine that sends a gentle flow of air through your airways to keep them open. /wp:paragraph wp:paragraph There are different types of masks you can use. Which one is right for you? /wp:paragraph wp:paragraph Nasal CPAP Mask /wp:paragraph wp:paragraph This mask covers your nose from the bridge to your upper lip. Because it delivers an indirect airflow to the airway, it works well if you need a higher pressure setting. /wp:paragraph wp:paragraph Consider this mask if you: /wp:paragraph wp:list Move around a lot when you sleep. Prefer a more natural flow of air. Would like a greater number of styles to fit different facial features and structure. Breathe primarily through your nose. This won’t work as well if you tend to breathe through your mouth or get sinus issues or allergies. /wp:list wp:paragraph Nasal Pillow /wp:paragraph wp:paragraph This type of mask sits at the entrance of your nostril. It creates a seal to move the air directly into your nose. It is smaller and has less contact with you face than other types of masks. /wp:paragraph wp:paragraph Consider this mask if you: /wp:paragraph wp:list Toss and turn in your sleep. Cannot get comfortable using a larger mask. Breathe through your nose. Have a substantial amount of facial hair or wear glasses. Require less pressure. Due to the more direct airflow into your nasal passages, it can get uncomfortable if you need higher pressure. /wp:list wp:paragraph Full Face CPAP Mask /wp:paragraph wp:paragraph This mask covers most of your mouth and nose, with side straps to secure it in place. This allows the mask to seal both airways. /wp:paragraph wp:paragraph This mask is great if you: /wp:paragraph wp:list Breathe mainly through your mouth or have issues that restrict your ability to breathe through your nose. Because the mask covers both your nose and mouth, it may take time for you to get used to wearing the mask. Need a higher pressure. Sleep on your back. /wp:list wp:paragraph Which Mask is Right for You? /wp:paragraph wp:paragraph Try different masks to find the one that is right for you. Ask for recommendations, get comfortable with the mask, and get ready for great sleeps again. /wp:paragraph
Learn moreWinter and CPAP - What You Need To Know
wp:paragraph When you use a CPAP machine to treat your sleep apnea, then you know that winter can be a tough time. Cold air, a noticeable lack of humidity, and the greater likelihood of colds and sinus issues can make sleeping difficult. /wp:paragraph wp:paragraph Why is this? Just think of what your nose does! When you breathe in, your nose moistens and warms the air. It has to work extra hard when the air is cold. Extra blood is needed to do this, but that does two things. First, it narrows your nasal passages, and second, your body increases the production of mucus to protect the nasal passages. This can lead to a runny nose and nasal congestion. Trying to sleep at night using your machine may seem almost impossible! But here are some things you should know to overcome these issues: /wp:paragraph wp:list Before using it, make sure your CPAP mask is heated up. Do this by closing windows and heating up your bedroom, or placing the tubes underneath your clothes so that they get warmed up by your body heat. Use a stand-alone humidifier in your room or get a humidifying attachment for your sleep apnea machine. /wp:list wp:paragraph What happens if you do get a cold or sinus issue? There are ways you can still get a relatively decent night’s sleep, including: /wp:paragraph wp:list Use a saline nasal spray. It adds moisture to your sinus passages. It can also help relieve any swelling so that you can breathe easier. If you decide to use a decongestant, remember to take it early enough so that it is working by the time you go to sleep. In general, you should keep using your sleep apnea machine to help get rest. However, if you are incredibly uncomfortable, take a short break from it until your cold symptoms have improved. /wp:list wp:paragraph If you need advice about the ways to improve the use of your CPAP machine during winter or when you have a cold, contact your doctor. Having the knowledge is first line of defense in beating Old Man Winter. /wp:paragraph
Learn moreGetting The Most Out Of Your CPAP
wp:paragraph Once you have been diagnosed with sleep apnea, you most likely have been prescribed a CPAP machine to get a better sleep. However, getting used to sleeping with a CPAP machine can take some getting used to. Here are some basic tips to help you get the most out of your sleep apnea machine: /wp:paragraph wp:paragraph Start using your machine for short periods of time. /wp:paragraph wp:paragraph This will help you get used to wearing the mask, become comfortable with the noise, and become acquainted with the machine itself. Consider wearing it while watching television or reading. /wp:paragraph wp:paragraph Add CPAP into your sleep routine. /wp:paragraph wp:paragraph The more you use CPAP, the better you will feel! Make sure you use your machine every time you sleep, including naps. This lets you get used to its benefits and allows your body to adjust faster. /wp:paragraph wp:paragraph Clean your equipment. /wp:paragraph wp:paragraph The best way to ensure that your sleep apnea machine works optimally is to take care of it. That means setting aside time to clean all of the components, such as the tubing and mask, thoroughly. Slot this time into your schedule so that it becomes habit. /wp:paragraph wp:paragraph Make incremental adjustments when you need. /wp:paragraph wp:paragraph What do you do if your mask is too tight, the placement is uncomfortable, the pressure is too high, or the noise seems a bit too loud? Make small and gradual changes for each aspect until it seems right, then move on to the next one. Don’t make all changes all at once – that can be hard to determine if you have truly addressed the issue. /wp:paragraph wp:paragraph See your doctor. /wp:paragraph wp:paragraph If you are having problems sleeping or feeling sufficiently rested even after following the tips above, schedule an appointment with your doctor. They can address the underlying issues that could be preventing you from cozying down for a sweet, quality slumber. /wp:paragraph
Learn moreTelltale Signs Its Time For a New CPAP
wp:paragraph When you have a CPAP machine for your sleep apnea, you need to maintain your machine to keep it running optimally and for as long as possible. Yet, as with all good things, at some point your machine must come to an end. But do you know how to tell when that time is approaching, or maybe even here? In general, your machine should last between 5 and 7 years, but that time can vary with usage, maintenance, and brand. Here are some telltale signs that you may need a new sleep apnea machine: /wp:paragraph wp:list {"ordered":true} Is it noisy?: After using your CPAP machine for some time, you get used to the normal sounds it makes. When those sounds become different or get louder, you may need to get a new machine. Does it still work well?: When your machine was brand new, it probably worked as best as it ever would. However, if you notice that you aren’t quite as rested as you should be or seem grumpier than you normally are - assuming that you haven’t made any lifestyle changes - then your machine could be on its last legs. Have you taken care of your machine?: Everyone knows that maintaining an object will make it last longer, but with going to work, errands, groceries – basically, daily life – taking care of your machine could have been on the back burner. However, that lack of maintenance over a longer term could mean that the time for a new machine has arrived sooner than you anticipated. Is it current?: Maybe your current sleep apnea machine runs just fine. But what if you could get a better sleep, have less maintenance, hear less noise, and have a smaller machine? Up-to-date technology can mean all of these things. If your machine is getting older and you want to take advantage of advancements, then maybe the time is now for a new model. /wp:list wp:paragraph Knowing when to get a new sleep apnea machine can mean the difference between a mediocre sleep and a great one. Ask your doctor or CPAP vendor about the latest innovations, and get ready for deep, wonderful sleeps again. /wp:paragraph
Learn moreTop Tips For Your 2018 Sleep Health
wp:paragraph There are few things that can affect quality of life more than your sleep! Just think – when you are well rested, you tend to be happier, feel more energetic, and have better focus. These aspects trickle through to every aspect of life, including family, friendship, work, and personal goals. So how can you help ensure better sleep? Here are some tips you can try: /wp:paragraph wp:list {"ordered":true} Get to bed and get up at the same time every day, even on the weekends. This helps your body regulate its clock and can make falling asleep easier. Create relaxing bedtime habits that encourage sleep. Think yoga or meditation, softer lights, and a quieter environment. You have to be comfortable to sleep! Does your mattress support your back appropriately? Do you need new pillows? What about your room – is it too hot or cold? Do you have lights shining in? Do you need ear plugs, a white noise machine, or a humidifier? Exercise! This can tire you out enough to making falling asleep easy peasy. But don’t do vigorous exercise late at night as that can prevent you from falling asleep. Don’t nap. Even if you feel really tired, save your sleep for bedtime as this helps create a steady sleep schedule. If you feel exhausted, go for a light walk, do some yoga, or drink some water. Reduce your intake of caffeine, alcohol, and smoking as they can affect your ability to sleep. What do you do if those zzzz’s are elusive? Go into another room and do a quiet activity until sleepiness takes hold. Think some quiet reflection, looking out the window, or meditation. Do not watch the television or surf the Internet. /wp:list wp:paragraph If you find that you routinely do not feel rested, even after what should have been a good sleep, consider making an appointment with your doctor. They can help determine whether or not you have sleep apnea and need a CPAP machine for CPAP therapy. Never underestimate the power of a great sleep! /wp:paragraph
Learn moreWhat is the difference between CPAP and APAP?
wp:paragraph When you have sleep apnea, getting treatment is the right step to feeling rested and becoming healthy again. Chances are you were prescribed a Continuous Positive Airway Pressure (CPAP) machine as part of your treatment. By wearing a mask over your face or mouth, this device sends a steady and continuous flow of air through your airways to keep them open while you sleep. This prevents the frequent interruptions in your sleep to make sure you get a quality slumber each and every night. /wp:paragraph wp:paragraph Although it is the common term, did you know that CPAP is not the only type of sleep apnea treatment out there? Another option is the Automatic Positive Airway Pressure (APAP) machine. Like a CPAP machine, the APAP also delivers air into your airways to keep them open while you sleep. That leads to the question: what are the differences between the two and which one is right for you? /wp:paragraph wp:paragraph CPAP Versus APAP /wp:paragraph wp:paragraph Seeing as both types of machines delivers a constant flow of air, which one do you choose? The key is in the amount of pressure that each type delivers. A CPAP machine has only one pressure setting for the air it sends. Even if your weight, your sleeping position, or your state of sleep changes, the pressure does not change when using a CPAP machine. /wp:paragraph wp:paragraph On the other hand, an APAP machine has automatically adjusting settings. When it senses changes in your sleep needs, the machine will change between the lower and higher pressures during the night so that your get quality sleep. Even better, you can choose to set your APAP machine to just one setting to mimic a CPAP device. /wp:paragraph wp:paragraph Make the Best Choice /wp:paragraph wp:paragraph Different types of machines to address sleep apnea have their own benefits and drawbacks. Consider comfort, durability, restfulness, and affordability when determining whether to choose CPAP or APAP. Ask your doctor for advice and ask your sleep apnea technician for recommendations. And don’t be afraid to try both types of machines to see which one is better for you. Make the right choice, and get back on the road to quality sleep. /wp:paragraph
Learn moreYour Fall and Winter CPAP Survival Guide
wp:paragraph Temperatures have taken a dip. As we get away from warmer temperatures and move toward colder nights, it may be time to consider how humidity affects your CPAP. /wp:paragraph wp:paragraph During the Fall and Winter months our indoor air usually becomes drier. This could cause dry nasal passages, increase cold symptoms, and issues with congestion. Many of these symptoms could be alleviated with the use of a humidifier. /wp:paragraph wp:paragraph Humidity is the amount of water vapor in the atmosphere or a gas. A humidifier will add moisture into your room to prevent the dryness that will could affect your CPAP's usefulness in the Fall and Winter months. /wp:paragraph wp:paragraph Things to consider when using a humidifier include: /wp:paragraph wp:paragraph 1. Your condition: Work with your doctor to see if adding a humidity to your CPAP routine will work for you. Humidifiers are great for dry skin and throat, bloody nose or nose irritation, and sinus congestion. /wp:paragraph wp:paragraph 2. Type of humidifier: Humidifiers come in all shapes and sizes. Types of humidifiers include central humidifiers, evaporators, impeller humidifiers, steam vaporizers, and ultrasonic humidifiers. Do some research on your own and also consult your doctor on which will work best with your situation. /wp:paragraph wp:paragraph 3. Controlling humidity: To prevent dust mites, harmful bacteria, mildew and mold, use should keep your humidity between 30 and 50 percent. /wp:paragraph
Learn moreCPAP With Humidity - All you need to know!
wp:paragraph When you are prescribed a CPAP machine to treat your sleep apnea, you may feel that you have a new lease on life! Better sleep, increased concentration, and overall quality health – what more could you ask for? /wp:paragraph wp:paragraph The potential issue is that, because your CPAP machine gently pushes air into your airways, this action could end up creating some irritation. This could cause you to produce too much mucus that may lead to sneezing and congestion. And if left untreated, your airways could start to bleed. /wp:paragraph wp:paragraph However, the answer to this issue isn’t to forego a CPAP machine. Adding humidity is the key to reducing dryness and minimizing related issues. Because everyone has different preferences, you can chose from different types of humidifiers. These both use the same general mechanism - using heat to create moisture. You can adjust the heat levels to find the right level of humidity. The water chambers tend to be small, and therefore convenient. /wp:paragraph wp:paragraph Humidifier options: /wp:paragraph wp:list Optional - Separate heated humidifier: This option includes a small water chamber and heater that snaps together with your CPAP unit, giving you the option to travel with or without your humidifier. Built In - Integrated humidifier: This type is built into your CPAP machine creating an integrated device. Note that this usually limits your CPAP options. /wp:list wp:paragraph You may have to try out different types and brands of humidifiers to find the one that works for you. Ask your CPAP vendor about all available humidifiers that are on the market. Once you find the right one, say goodbye to dry throat and noses for good! /wp:paragraph
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