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Sleep and the winter solstice
wp:paragraph December 21st marks the shortest day of the year, otherwise known as the winter solstice. What does this mean for your sleep? /wp:paragraph wp:paragraph The winter solstice occurs when the amount of daylight is the shortest it will be all year based on how the sun moves around the earth. If the lack of daylight is already starting to feel like a nuisance, be prepared for that day to feel a little “darker” than normal. /wp:paragraph wp:paragraph How the winter solstice can affect your sleep /wp:paragraph wp:paragraph Although it may be easy to think that darkness outside means better sleep, this is not necessarily the case. Your internal clock, also known as your circadian rhythm, relies on a 24-hour clock, which can be thrown off from the daylight outside (or lack of), making it more difficult to sleep. Insomnia is very common from this, and you may also find that it takes you longer to fall asleep as well. /wp:paragraph wp:paragraph Also, it is perfectly normal for you to feel a little more tired and fatigued than normal during the daytime hours thanks to the lack of daylight. You may also find yourself feeling a little moody and unmotivated from the lack of daylight, which in turn can affect your sleep. /wp:paragraph wp:paragraph A few tips to beat the winter blues /wp:paragraph wp:paragraph Try and get outside during the daytime when it is light out, as your circadian rhythm can be improved from exposure to sunlight. While this may not be possible every day, there are daylight lamps that may help with this. /wp:paragraph wp:paragraph Avoiding technology before bed is also important for sleeping better. The blue light from your cell phone can disrupt your circadian rhythm and make it difficult to fall and stay asleep. Experts recommend doing stretches before bedtime to help you feel relaxed. /wp:paragraph wp:paragraph A few other things that will help include reading a book before bedtime, using a sleep mask, keeping the temperature of your room on the cool side and using blackout curtains to help you sleep better. /wp:paragraph
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Sleep Tips for the Holidays
wp:paragraph The holiday season can be such a wonderful time of year, but it can also be very disruptive to your sleep schedule in a number of ways. Don’t let the lack of sleep turn you into a grinch! Here are a few ways in which your sleep can be disrupted over the holidays, and how to fix it. /wp:paragraph wp:paragraph Being too busy: yes, the holidays are a busy time between parties, gatherings, shopping, and more. This can make you feel overwhelmed and in turn, can affect your sleep if you are feeling anxious about everything you have to do. Take some time to slow down. Prep in advance as much as you can so you don’t feel as overwhelmed and try not to take on more than you can handle. /wp:paragraph wp:paragraph Eating habits: it’s natural to want to indulge in some of your favorite foods at this time of year, it’s just too irresistible! But be careful, going to bed when you feel too bloated can disrupt your sleep and cause insomnia, not to mention it can be very uncomfortable. Pace yourself at the dinner table and stop eating when you feel full. /wp:paragraph wp:paragraph Drinking too much: whether you are gathering with loved ones or just enjoying a quiet night at home where you don’t have to work the next day, many people tend to go overboard drinking during the holidays. Drinking too much alcohol before bedtime can disrupt your REM sleep, making for a very restless night. An extra drink or two is usually okay but don’t go too crazy, and be sure to stay hydrated. /wp:paragraph wp:paragraph Not enough exercise: while it may seem too easy to just sit on the couch watching your favorite Christmas movies, be sure to get up and get in some physical activity. Try to go for a walk at least once a day or take this time to partake in your favorite outdoor winter activity. It can also be a great family bonding opportunity. /wp:paragraph wp:paragraph Sleeping in and staying up late: yes, late nights happen, and if you stay up late then you may find yourself sleeping in as a result, especially if you know you don’t have to work the next day. Slip-ups happen and that’s okay! Just make sure you don’t deviate too much from your routine and you get back on track the next day. /wp:paragraph
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Sleep Tips for Holiday Travel
wp:paragraph Thinking of going away over the holiday? Many people experience poor sleep whenever they travel, whether they are going to an unknown destination or staying with family. All of the excitement and disrupted routines surrounding the holidays do not help either. /wp:paragraph wp:paragraph Whether you are going on a road trip or braving the airports to venture somewhere a little further away, here are a few tips to keep in mind to help make sure you can still get a good night’s sleep wherever you are. /wp:paragraph wp:paragraph Plan ahead: stress is one big reason why sleeping away from home is not always great. Take the time beforehand to figure out other factors like packing, your itinerary, and other logistics to reduce stress while you are away. /wp:paragraph wp:paragraph Maintain a routine: while your normal sleep routine may be disrupted, try your best to stick to your usual sleeping routine. Try to go to bed as close to your normal bedtime as you can and limit the use of technology for 1 hour before you go to bed. If you are traveling to a different time zone, be sure to adjust your sleep to the current time zone in order to make the most of your trip. /wp:paragraph wp:paragraph Bring the essentials: Be sure to pack a few sleeping essentials such as earplugs, sleeping masks, melatonin, warm pajamas, and your favorite book just to make yourself feel at home and more comfortable at bedtime. /wp:paragraph wp:paragraph Practice healthy habits: sticking to healthy diet and exercise habits will help with your sleep. Eat a balanced diet, get some exercise throughout the daytime, and don’t overdo it with alcohol. /wp:paragraph wp:paragraph Relax and enjoy the holidays: it’s a happy and joyous time of year so make sure you give yourself time to enjoy it! Bad sleep happens to everyone at some point. If you have one rough night’s sleep, give yourself a little grace. It’s just one night and you can get back on track the next day. /wp:paragraph wp:paragraph After reading sleep tips for holiday travel you can read "Travelling with a CPAP Machine". /wp:paragraph
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The Importance of Cleaning Your CPAP Device
wp:paragraph If you suffer from sleep apnea and you regularly use a CPAP Machine at night, you may be used to the fact that you have to keep your device clean on a regular basis. Not sticking to a regular cleaning routine for the various parts of your CPAP Device can result in the parts breaking down and wearing out much more quickly than they are supposed to. Having to replace some of these parts can be extremely costly. Worse, your CPAP therapy may not work to its full potential if the machine parts go too long in between cleanings. /wp:paragraph wp:paragraph However, if you take the time to clean your CPAP machines and its parts of dust and facial oils, the parts can last you quite a long time before requiring replacement and overall, the CPAP therapy will work the way it’s supposed to. /wp:paragraph wp:paragraph How often do I need to clean my CPAP device? /wp:paragraph wp:paragraph CPAP Devices and their parts can get dirty very quickly as a result of dust and facial oils. Most parts will benefit from a clean at least once a week, however some parts such as the headgear cushions, tubing and humidifier chamber may need to be cleaned daily, especially if they are touching your face. /wp:paragraph wp:paragraph A few tips for cleaning your CPAP device and parts /wp:paragraph wp:list Check the manufacturers warranty for specific cleaning instructions Take the mask apart to give it the best clean Hand wash the parts of your mask using lukewarm tap water, a soft bristle brush and a mild soap Do not use any soaps containing harsh chemicals such as bleach or alcohol. A mild medical grade soap will do just fine (some mask manufacturers may offer a cleaning solution for their CPAP devices) Do not wash your mask parts in a washing machine or dishwasher and do not leave them in direct sunlight to dry Wash your face before using the mask in order to keep it clean and prolong its life If you notice any parts with cracks or other deficiencies, be sure to have the part replaced as soon as possible! /wp:list
Learn moreCPAP and COVID19: Your Questions Answered
wp:paragraph If you have Sleep Apnea, you may be worried about CPAP and COVID19. Take a read below for tips and info. /wp:paragraph wp:paragraph Does having Sleep Apnea make me high risk for COVID19? /wp:paragraph wp:paragraph There is no evidence linking sleep apnea with coronavirus risk. According to the centre for disease control (CDC), People who have a higher risk for severe illness from the coronavirus include: /wp:paragraph wp:list 65 years of age or older Those with serious underlying medical conditions. Those who are immuno-compromised Those who have been close contact with another person who has the coronavirus. /wp:list wp:paragraph What should I do if I have symptoms (should I use my CPAP while sick)? /wp:paragraph wp:paragraph If you have symptoms of the coronavirus, you should isolate yourself in a separate bedroom and use a separate bathroom, if available. In this “recovery room,” you should continue to use your CPAP while you sleep alone. Evidence suggests that use of CPAP is more likely to produce large droplets (>10 μm) rather than aerosols, and that these are largely confined to within one meter due to their large mass.This suggests that the risk of droplet dispersion as a result of use of CPAP is not a major issue, and is probably no different than any COVID-19 patient in the who is coughing or sneezing without CPAP. /wp:paragraph wp:paragraph Any extra cleaning tips? /wp:paragraph wp:paragraph The centre for disease control (CDC) recommends cleaning and disinfecting your medical equipment according to the manufacturer’s instructions. The directions for CPAP masks and hoses normally include regular cleaning with soap and water. /wp:paragraph wp:paragraph The CDC also recommends that you clean and disinfect frequently touched surfaces in your household. This includes door knobs, light switches and handles. Learn more from the CDC about how to clean and disinfect your household. /wp:paragraph wp:paragraph /wp:paragraph wp:paragraph /wp:paragraph wp:paragraph Newly diagnosed with OSA and need CPAP? Shop CPAP, CPAP Masks, and Accessories Now! /wp:paragraph
Learn moreFestive Season 2020 - CPAP Tips
wp:paragraph It's going to be a very different festive season this year. Not as much cooking and shopping and going out to holiday gatherings as we're used to. While we can still find ways to have fun in our social bubbles, the stress of 2020 can also get exhausting. That's why getting enough quality sleep is more important than ever. /wp:paragraph wp:paragraph If you use a CPAP machine to help address your sleep apnea, you may be inclined every so often to skip using it. After all, the 2020 holiday season could make you just want to slip quickly into bed for some sleep. But definitely don't fall into that habit! No matter how enticing your bed may be, always take a few minutes to set up your CPAP machine for use at night. /wp:paragraph wp:paragraph Here's why... /wp:paragraph wp:paragraph You may think that missing one night here and there, especially during the holidays, won't really make a difference in the long run. But what you are doing is setting up the foundation for the habit of not using your CPAP machine. When you don't use your machine - even for one night - you run the risk of having a poor quality sleep. As you gradually become more and more fatigued, you can increase your risks for irritability, headaches, forgetfulness, and even more serious issues such as heart attack or stroke. And more immediately, those headaches and fatigue will mean that you will have less fun during the holidays. And who wants that? /wp:paragraph wp:paragraph So even when you don't feel like it, always be sure to use your CPAP machine to encourage yourself to be the best version of you any time of the year. /wp:paragraph wp:paragraph Newly diagnosed with OSA and need CPAP? Shop CPAP, CPAP Masks, and Accessories Now! /wp:paragraph
Learn moreAutumn Sleep Tips
wp:paragraph Autumn has arrived! That means crisp days and cozy, comfy sleeps. Or does it? For some people, autumn can means poor sleeps, and this can happen for various reasons. If you are one of these people, or if you just want to ensure restful nights, here are some autumn sleep tips to remember: /wp:paragraph wp:list Get outside: Autumn sees fewer hours of daylight. This lowers the amount of Vitamin D you need, which can leave you feeling even more tired than before. The simple solution is this: get outside! Go for a walk, a hike, or do some gardening, yardwork - anything that gets you into that much needed sunlight. And you get the added benefits of fresh air and sunshine. Stay cool: Yes, those cool days may make you crank up the heat in your home. But there's a problem with that. At night, warmer air can actually interfere with your sleep. Cooler indoor temperatures help you body fall asleep easier because it doesn't have so work as hard to cool itself down. So, the easy answer is: at night, turn down your thermostat! Be happy: Although this one can be a little harder to control, keeping a positive mood will help you fall asleep more easily. Or, if you are feeling stressed and overwhelmed, your body will have more problems relaxing itself enough to encourage a quicker and deeper sleep. Try meditation, get exercise, and give yourself ample time to relax before bedtime. Happy slumbers! /wp:list wp:paragraph Newly diagnosed with OSA and need CPAP? Shop CPAP, CPAP Masks, and Accessories Now! /wp:paragraph
Learn moreBack To School Season Sleep Tips
wp:paragraph Whether you are a parent, a student, a grandparent or a teacher, back to school time means a shift from a relaxed summer schedule to the regular school routine! If you had a great summer with plenty of downtime, then returning to school can be a bit of a shock. And those changes can affect a crucial component of your (or your child's) academic success: your sleep. So here are five tips to help you adjust back into your school routine and make sure you can focus on great sleeps: /wp:paragraph wp:list {"ordered":true} Get used to the routine: Instead of cramming into a new sleep schedule, gradually adjust towards your school one. Slowly change your summertime sleep patterns until it comes close to your new one. Weekend = weekday: This can be a difficult one, especially for students, but try to keep your weekend sleep schedule as close to your weekday one as much as possible. Your body operates best with a routine! Put down the phone: It's hard to sleep when friends and classmates keep texting. So when you want to sleep, put that phone away in a different room so that you can focus on sleeping. Nutrition: Wings and chips are tasty, but too many treat foods will affect your ability to sleep. Limit the treats and the caffeine, especially later in the day. Make it relaxing: What helps with a good night's sleep? A comfy bedroom. Make sure your room is dark, quiet, and somewhat cool. This will encourage your body to sleep and stay asleep. Happy snoozing! /wp:list wp:paragraph Newly diagnosed with OSA and need CPAP? Shop CPAP, CPAP Masks, and Accessories Now! /wp:paragraph
Learn moreCPAP - A Lifelong Therapy
wp:paragraph If you have sleep apnea, your doctor will likely recommend a CPAP machine to help you return to a healthy and happy you. But you may wonder – do you have to use your CPAP machine forever? /wp:paragraph wp:paragraph Like many answers in life: that depends. For most, the answer is yes. CPAP is a lifelong therapy and if used regularly it can seriously improve your quality of life and reduce your risk of serious health issues like heart attack and stroke. Additionally, there could be lifestyle issues, such as your diet, weight, and sleep habits, that could be contributing to your sleep apnea. If this is the case, you may be able to make significant lifestyle changes after you start to feel the improved sleep quality from CPAP. If your sleep apnea is mild, it may be possible to eventually correct the issue with lifestyle changes. /wp:paragraph wp:paragraph If you are anxious about using your CPAP machine for the long-term – don't be! Advancements in technology now mean smaller machines, quieter machines, and travel machines so that you can keep doing what you want to do without hassle. Even better, accessories give you comfort regardless of the type of sleeper you are, whether you have allergies, or if you live in a drier area. /wp:paragraph wp:paragraph If you have questions, your doctor can help you make the right CPAP and lifestyle choices, no matter what you enjoy doing. /wp:paragraph wp:paragraph Newly diagnosed with OSA and need CPAP? Shop CPAP, CPAP Masks, and Accessories Now! /wp:paragraph
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