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How sugar affects your sleep
wp:paragraph If you just overindulged in some of the delicious Easter chocolate and desserts, take note! We all know how sugar is bad for you, but did you know that too much sugar can have a negative effect on your sleep? /wp:paragraph wp:paragraph Despite this, many of us simply cannot live without some form of sugar, whether you have it in your coffee, a mid-afternoon pick me up or if you like to have something sweet before bedtime. Ever had the “sugar crash” where you feel sleepy after eating too many sweets? This is not so good for sleeping as this can not only cause insomnia but poor sleep quality in general. Sugar is known to give you a temporary boost of energy, followed by feelings of sleepiness. /wp:paragraph wp:paragraph Here are three ways to prevent sugar from interfering with your sleep: /wp:paragraph wp:paragraph Consuming too many sweets before bed? Not a good idea: Although sugar may make you feel sleepy, it should NOT be used as a sleep aid as this will mess with your sleep cycle and cause you to feel groggy the next day. If you need to have a snack before bed, consider a piece of fruit to combat your sweets cravings. Warm milk or herbal tea before bed can also be a good idea. /wp:paragraph wp:paragraph Don’t forget to maintain a healthy diet: Eating a balanced diet, which includes all the necessary vitamins and nutrients, will help you to maintain a regular sleep cycle, in addition to staying hydrated, getting in some physical activity, and starting your day with a proper nutritious breakfast. /wp:paragraph wp:paragraph Enjoy your favorite sweets in moderation: Let’s face it, cutting out sweets is harder than it looks, and simply unrealistic for many people. There is nothing wrong with enjoying your favorite dessert every now and then, just be smart about it! Stick to smaller portions of your favorites and consider some sugar-free alternatives. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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Which Sleep Position is Best For You?
wp:paragraph Everyone has a preferred position that they sleep in almost consistently whether it’s on your side, your back, or your front. The position you sleep in plays a big role in the quality of your sleep, and different positions have different benefits, so there is no one size fits all approach. Here are a few of the different sleeping positions and their benefits. /wp:paragraph wp:paragraph Side Sleeper: This is one of the most common sleep positions that offers many benefits including alleviating digestion and reducing snoring. Many side sleepers prefer to either lie with their legs straight, or to keep their legs curled up close to their body in the fetal position. As great as this position can be, it has been known to cause lower backpain and shoulder stiffness. Using a pillow to prop your hips up can help with this. /wp:paragraph wp:paragraph Back Sleeper (Supine Position): Although not as common, this is the sleep position with the most benefits for your health. Not only does good old gravity help to keep your body evenly aligned over your spine, but it can also alleviate pressure on your back and joints. The only downside is that it is known to be a more difficult position for those with snoring or sleep apnea. Make sure you are properly supported with a good mattress and pillow and make sure you get the proper treatment for any sleep problems. /wp:paragraph wp:paragraph Front Sleeper (Prone Position): Sleeping on your front is not as common, although it has been known to reduce snoring and sleep apnea. Sleeping on your front side has been known to not only cause neck and back pain, as well cause strain to your muscles and joints. To alleviate this problem, make sure you invest in a good pillow and mattress. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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Common Sleep Problems for the Spring
wp:paragraph March 18th is World Sleep Day, and with spring officially starting very soon, we are looking at a few common sleep problems that many people experience at this time of year. Spring comes with not only a change in the weather, but you may also notice a few unwanted changes in your sleeping patterns. Here are four common sleep tips for the spring problems that a lot of people deal with it. /wp:paragraph wp:paragraph Allergies: Yes, springtime allergies are extremely common with the warmer weather, so you may be dealing with symptoms such as sneezing and congestion that are present while you are trying to sleep. This can be extremely unpleasant and can keep you up at night, so be sure to take advantage of any over the counter medications that may alleviate your symptoms and speak to your doctor if it gets worse. /wp:paragraph wp:paragraph Extended sunlight: Now that the days are longer and the sun is setting later, you may find that your internal clock has been thrown off a bit. Our bodies tend to naturally wind down when it is darker so your bedtime may just be a bit off. Make sure you get in lots of sunlight during the daytime and be sure to take the time to properly wind down at night with a solid bedtime routine. /wp:paragraph wp:paragraph External noise: With the weather nicer, you may find yourself kept up by not only birds chirping away, but other factors, such as noisy construction projects in your area may be keeping you up. If you cannot sleep through it, try using earplugs and look at options to keep your windows as soundproof as possible. /wp:paragraph wp:paragraph Increase in activities: Between spending more time outdoors, an increase in social gatherings and participating in sports and other activities, your bedtimes may not be as consistent in the spring as they normally would be. While there is nothing wrong with deviating from your routine every now and then, make sure you get back on track, and avoid high intensity exercise before bedtime. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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Tips for Surviving “Covid-somnia”
wp:paragraph We are now officially two years into the Covid-19 pandemic that has changed so much about our lives in many ways. Maybe you or someone you know battled the Covid-19 virus, maybe your job has been affected, maybe you have had to change your travel plans and maybe you have not been able to see friends or family through all this. /wp:paragraph wp:paragraph One of the biggest changes that many people have experienced in the past two years is with their sleep, and “Covid-somnia” has become extremely common in the past few years. While things are slowly starting to look up with the decline in cases, if you are suffering from insomnia more often because of the pandemic, there are ways that you can turn your sleep around. /wp:paragraph wp:paragraph Here are four tips to survive Covid somnia: /wp:paragraph wp:list {"ordered":true} wp:list-item Be mindful of media consumption: All of the events happening in the world can certainly be distressing. As a result, watching, reading or listening to the news too much can induce anxiety and can interfere with your sleep as a result. While there is nothing wrong with wanting to stay up to date with all that is happening in the world, try to set limits on media consumption and try to avoid it too close to bedtime. /wp:list-item wp:list-item Find a relaxing activity to do: This can help you to unwind before bedtime and sleep better at night. This includes reading, meditation or taking a warm bath or shower. Starting this at least 30 minutes before bedtime can be very beneficial in getting a good night’s sleep. /wp:list-item wp:list-item Be careful with medications that promote sleep: While taking melatonin, or another over the counter medication can be a temporary solution to insomnia, experts recommend that you do not make this a regular thing. If your insomnia becomes chronic, then it is time to speak to a doctor for additional help. /wp:list-item wp:list-item Stick to a routine: Our internal clocks thrive on a consistent routine, especially when it comes to bedtime, as it is helpful to have some normalcy in these uncertain times. Make sure you get at least 7-9 hours of sleep each night and that you go to bed and wake up around the same time each day. /wp:list-item /wp:list wp:paragraph Contact us for more information. /wp:paragraph
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Spring Forward your Sleep
wp:paragraph In just a few days, the clocks will be moving forward by one hour for the “spring forward” time change. Unlike the fall, where an hour is gained, the spring time change tends to be a little more difficult on many people. Since you lose an hour, your sleep schedule and routine may be thrown off a bit, leaving you feeling a little “off” for a few days afterwards. /wp:paragraph wp:paragraph Luckily there are a few ways to make this transition a smooth one. Here are a few tips for adjusting to the spring time change. /wp:paragraph wp:paragraph Transition gradually /wp:paragraph wp:paragraph Starting a few days beforehand, try to gradually move your bedtime earlier by just 15 minutes each night. This also means that you may be waking up a little earlier, however you will still be getting the same amount of sleep as normal. This will not only help you to feel well rested but will also help to lessen the effects of the time change once it happens. /wp:paragraph wp:paragraph Practice good sleep habits /wp:paragraph wp:paragraph Even with a time change, good sleep habits are important for a well-rested night of sleep. Don’t deviate from your normal bedtime routine and avoid heavy meals and stimulating substances before bedtime (including caffeine, alcohol and tobacco). It will also help to get some exercise in during the daytime, and to try and get as much sunlight as possible during the day to help with your internal clock. /wp:paragraph wp:paragraph Give yourself some grace /wp:paragraph wp:paragraph This transition does not come easily to everyone. If you are feeling affected by this in a negative way, know that you are not alone! If a short nap during the day will help you get back on track with your sleep schedule, this is not a problem as long as you do not make this a regular habit. Also, if you are experiencing insomnia because of this, try not to “sleep it off.” Rather than lying awake for an extended period, get out of bed and do a relaxing activity (such as reading) until you start to feel sleepy. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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Is “Sleeping In” a Bad Thing?
wp:paragraph Many people spend the work week anticipating the extra sleep they will get on the weekend (or whenever their days off may fall). It can be a truly relaxing feeling where you don’t have to wake up to an alarm the next day. But can this be bad for your sleep? /wp:paragraph wp:paragraph While it is generally recommended by sleep experts that you go to sleep and wake up at the same time each day, there is really nothing wrong with sleeping a little longer every now and then, as long as you are smart about it. /wp:paragraph wp:paragraph How do you sleep on work nights? /wp:paragraph wp:paragraph Many people who sleep in on their days off may not realize that the extra few hours of sleep they are getting is actually to make up for the poor sleep they are probably getting on the other nights of the week. While an hour or two of extra sleep on your weekends is usually fine, sleeping in for as much as several hours is not necessarily a good thing. /wp:paragraph wp:paragraph Pay attention to how you are sleeping on work nights. Are you staying up late when you have to wake up early? Do you feel tired during the daytime? If so then you may need to make a few adjustments to your bedtime during your work week. Your body is probably desperate to catch up on some much-needed sleep once the weekend rolls around. /wp:paragraph wp:paragraph Tips for maintaining a consistent sleep /wp:paragraph wp:paragraph Make sure you are getting enough sleep every night, even on work nights, so that you are well rested, alert and ready for the day ahead. The average adult requires around 7-9 hours of sleep per night so if you are getting less than this, consider slowly moving your bedtime up a little earlier. Of course, life will happen every now and then, and there may be a few unplanned late nights that may interrupt your sleep cycle but it is important to get back on track! /wp:paragraph wp:paragraph All that to say, there is nothing wrong with sleeping for an extra hour or two if you don’t have to wake up early and enjoy that extra sleep! Just be smart about it and make sure your sleep is not suffering on the other nights of the week. /wp:paragraph
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Sleep Differences Amongst Couples
wp:paragraph Since Valentine’s Day is just around the corner, let’s talk sleep and your relationship. /wp:paragraph wp:paragraph If you and your partner share a sleeping space, then you may already know that some of your sleeping habits and preferences may differ. While sharing a bed with the love of your life may sound romantic, many couples have opposing sleep habits and preferences and have to learn to compromise and adjust to sleeping together, which is completely normal! /wp:paragraph wp:paragraph Here are a few “sleep differences” that many couples go through: /wp:paragraph wp:paragraph Different preferences for bedtimes /wp:paragraph wp:paragraph Everyone has their own bedtime preferences, and this can be dependent on many factors, including work, family responsibilities and more. In many relationships, one partner may be a night owl while the other is an early riser. While going to bed at the same time may sound nice, it doesn’t always work for everyone. If you and your partner don’t go to bed at the same time, make sure you respect each other’s sleep patterns, which includes avoiding the use of bright lights in the bedroom if the other partner is sleeping and using earplug so movement doesn’t wake the other partner. /wp:paragraph wp:paragraph Movement /wp:paragraph wp:paragraph Many people move around frequently in their sleep, which can be very disturbing to their partner. Practicing relaxation techniques before bed can be helpful and limit movement. You may also want to consider investing in a mattress that minimizes motion transfer. /wp:paragraph wp:paragraph The sleeping environment /wp:paragraph wp:paragraph Some of these factors can include the temperature of the bedroom, the number of blankets on the bed and any noise in the room (whether from a sound machine, music or the TV). These may be areas where you and your partner will have to have a discussion and make some compromises. Some of these may include sleeping with separate blankets, using earplugs to block out unwanted noise, taking the TV out of the bedroom and compromising on the room temperature. /wp:paragraph wp:paragraph Snoring /wp:paragraph wp:paragraph Snoring can often be very bothersome to the other partner, but there are ways to alleviate this. Oftentimes, snoring can be alleviated from maintaining healthy diet and exercise habits, or sleeping on their side but other times, medical intervention may be required. If you or your partner snore frequently, make sure you speak to your doctor to see if the snoring is due to a medical issue that may require treatment. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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CPAP Maintenance Tips 2022
wp:paragraph Your CPAP machine, much like any other valuable item you have, requires regular maintenance and care in order to function at its best and help alleviate your sleep apnea symptoms. It is not only a costly item but also extremely beneficial to your overall health so taking care of it is very important. /wp:paragraph wp:paragraph Here are three ways you can keep your CPAP device in tip-top shape: /wp:paragraph wp:paragraph Regular cleaning /wp:paragraph wp:paragraph The parts of your CPAP tend to accumulate a buildup of dust, bacteria, and germs with frequent use. Additionally, your facial oils can wear the mask and cushioning down very quickly if it is not cleaned on a regular basis. Make sure you wipe down the mask and any other parts that touch your face daily, and if you have a humidifier be sure to empty it daily and replace it with distilled water. You should also be cleaning the tubing and giving the mask itself more of a deeper clean on a weekly basis to keep it in tip-top shape. /wp:paragraph wp:paragraph Replace parts when required /wp:paragraph wp:paragraph Even with proper cleaning, the parts of your CPAP machine, including the mask and mask cushions, nose piece, tubing, humidifier, and filters (if applicable) will wear out over time with proper use and will have to be replaced. It’s best to try and keep a written record of the dates you purchase new parts so that you have an idea of when it’s time for them to be replaced. /wp:paragraph wp:paragraph Proper storage /wp:paragraph wp:paragraph Making sure your CPAP device and all the parts with it are all stored properly is just as important as caring for the machine itself. Keep your CPAP away from direct sunlight and make sure the room it’s stored in is a comfortable temperature and not too hot or cold. Your bedroom would be the most ideal place, whether in a cupboard or drawer in your nightstand or on a shelf or drawer nearby. Also, make sure the CPAP device is kept out of reach from small children and pets. /wp:paragraph
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Sleep and Heart Health
wp:paragraph February is heart month in Canada, which brings awareness to the importance of cardiovascular health. For many people, good heart health includes eating well and exercising, but it is important to know that sleep also has a large role to play in a healthy heart too. /wp:paragraph wp:paragraph Heart disease affects millions of Canadians each year, however, many cardiovascular diseases can be prevented by adopting some healthy habits, which includes sleep. /wp:paragraph wp:paragraph The relationship between sleep and your heart /wp:paragraph wp:paragraph Good sleep is essential to your overall well-being as it gives your body a chance to rest and recharge so that you can function well in the daytime. If you are not getting enough restful sleep on a regular basis, this can lead to many health problems including weight gain, diabetes, stroke, and high blood pressure, just to name a few. All of these can lead to heart problems if they are not treated. /wp:paragraph wp:paragraph In addition, anxiety, depression, and stress, all of which can affect your sleep, have been known to increase the risk of cardiovascular diseases if left untreated. For this reason, it is important to try to reduce stress, and seek medical help for any untreated mental health disorders. /wp:paragraph wp:paragraph Tips to improve your sleep, and your heart /wp:paragraph wp:paragraph Make sure you get at least 8-10 hours of sleep per night and that you stay consistent in the time you go to bed and wake up each day. Practice good sleep hygiene and maintain healthy diet and exercise habits. All these together will improve the health of your heart and reduce your risk of developing cardiovascular diseases. /wp:paragraph wp:paragraph It is also important to note that many sleep disorders, including sleep apnea, can lead to serious heart problems if they are left untreated. Be sure to speak to your doctor if you are experiencing any sleep problems that you are not able to resolve on your own. /wp:paragraph
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