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How Sleep Affects your Mental Health
wp:paragraph You may already know that sleep has a huge effect on your mental health. If you have ever found that your mental state is a little “off” after a bad night’s sleep, then you are not alone, it happens to all of us from time to time. /wp:paragraph wp:paragraph Your brain, just like your body, needs time to rest and recharge at night so that you function well during the daytime. However, it is important to know when a bad night of sleep (or more) is not just a one-time occurrence and is a sign of a bigger problem. Sleep is essential to many aspects of your overall well-being. When it comes to your mental health, a good night’s sleep can help to maintain positive mental health. /wp:paragraph wp:paragraph While bad sleep can happen to anyone, it is important to know when to seek medical help if you are going through a longer period of poor sleep that affects how you function in the daytime. This is often what leads to the diagnosis of many mental health disorders including depression, anxiety, bipolar disorder, PTSD, and more. All of which are treatable, but not without taking the first step and asking for help. /wp:paragraph wp:paragraph A few concerning symptoms to look out for include: /wp:paragraph wp:list wp:list-item Daytime fatigue /wp:list-item wp:list-item Falling asleep at inappropriate times during the day /wp:list-item wp:list-item Inability to concentrate /wp:list-item wp:list-item Low energy /wp:list-item wp:list-item Lack of focus /wp:list-item wp:list-item Irritability /wp:list-item wp:list-item Feeling emotional /wp:list-item wp:list-item Physical health problems /wp:list-item /wp:list wp:paragraph Be sure to speak to your doctor if poor sleep is consistently affecting how you function in the daytime. /wp:paragraph wp:paragraph A few tips to improve your sleep and maintain positive mental health: /wp:paragraph wp:list wp:list-item Stick to a consistent bedtime routine /wp:list-item wp:list-item Create a restful sleeping environment /wp:list-item wp:list-item Maintain healthy diet and exercise habits /wp:list-item wp:list-item Avoid caffeine and alcohol before bedtime /wp:list-item wp:list-item Limit technology: put your phone or other devices in a different room /wp:list-item wp:list-item Turn off the TV one hour before bedtime /wp:list-item wp:list-item Engage in a relaxing activity before bedtime, such as reading, journaling or listening to music /wp:list-item /wp:list wp:paragraph Contact us for more information. /wp:paragraph
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The Link Between Sleep and Postpartum Depression
wp:paragraph So, you just had a baby! While this is an exciting time in your life, your body just underwent some massive changes, and your life has been turned upside down as you have a small child to care for. Dealing with changes in hormone levels and accumulated fatigue from pregnancy in addition to caring for a newborn means it is easy to neglect sleep. /wp:paragraph wp:paragraph Many new mothers experience postpartum depression (PPD), which should never be ignored. Numerous studies completed over the years have determined that sleep deprivation amongst new mothers is one of the biggest risk factors for postpartum depression. /wp:paragraph wp:paragraph Is it sleep deprivation or a bigger problem? /wp:paragraph wp:paragraph PPD is generally more common if this is your first child, if your baby was born premature or if you have a history of depression. A few symptoms of sleep deprivation, in general, include irritability, feeling overwhelmed, difficulty concentrating, feeling tired, and having trouble falling asleep. Typically, it becomes a little easier to sleep at night as you settle into a routine and your baby gets older and sleeps through the night more often, but this is not always the case. /wp:paragraph wp:paragraph It is important for you, and those around you, to keep an eye out for postpartum depression symptoms. These can include mood swings, sadness, frequent bouts of crying, anxiety, loss of appetite, difficulty functioning, feelings of guilt, and thoughts of harming yourself or your baby. If you get a good night’s sleep and you still feel tired, or just off in general, then you may have a more serious problem and should talk to your doctor to get help. /wp:paragraph wp:paragraph How can new moms sleep better? /wp:paragraph wp:paragraph While it is expected that your normal sleep routine may be off for a while, make sure you are eating well throughout the daytime, and you try to get in some physical activity (as much as your doctor allows you to do following delivery). Take naps in the day where time permits, and you have someone to watch your baby. /wp:paragraph wp:paragraph Don’t be afraid to turn to your support system for help, whether it be your partner, friends, family members, or a support group for moms. This can be beneficial if you need help with yourself, your baby or if you just need someone to talk to if you are feeling overwhelmed and anxious. /wp:paragraph wp:paragraph Most importantly, speak to your doctor if something doesn’t feel right. Don’t forget that taking care of yourself is just as important as taking care of your baby. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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Different Types of CPAP Machines
wp:paragraph Your CPAP machine is one of the most valuable parts of your CPAP experience. After all, without the machine, the rest of the parts will not work! /wp:paragraph wp:paragraph The CPAP machine is designed to generate continuous air pressure to relieve symptoms of sleep apnea. They are meant to last several years. If you are just starting then you may be feeling overwhelmed by all of the choices you have for CPAP machines, and that’s okay! /wp:paragraph wp:paragraph A few machines to keep in mind: /wp:paragraph wp:paragraph Standard CPAP Machine: this machine provides continuous air pressure at one specified rate, which can typically only be set by your doctor. These machines are best for patients with mild to moderate forms of sleep apnea. You will probably need the air pressure level changed over time by your doctor if you feel that the current setting is not working for you. /wp:paragraph wp:paragraph Auto CPAP machine: also known as an APAP, these machines automatically adjust the rates of the continuous air pressure throughout the night based on the changes in your breathing patterns. If you have a more severe form of sleep apnea, if you move around frequently as you sleep, or if you are going through a lifestyle change such as weight loss, then these machines are probably better for you. /wp:paragraph wp:paragraph Travel or Mini CPAP machine: this is a smaller machine that is excellent if you travel a lot and need to take the machine with you. Many of these machines have options for auto or fixed settings if you are on the go. As handy as the smaller size is, keep in mind that these machines are not meant for everyday use and may wear out quicker. /wp:paragraph wp:paragraph Be sure to check out papsmart.com if you need a CPAP machine. /wp:paragraph
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The Link Between Sleep and Alzheimer's
wp:paragraph January is Alzheimer’s awareness month in Canada. Alzheimer’s disease affects many older adults and can cause their thinking ability and memory to deteriorate over time. These patients face numerous struggles with their day-to-day lives, including sleep. /wp:paragraph wp:paragraph If you are caring for a loved one with Alzheimer’s, there are a few important things to know about how their sleep can be affected, and how to help them. /wp:paragraph wp:paragraph Common sleep problems amongst Alzheimer’s patients /wp:paragraph wp:list Trouble falling and staying asleep: the sleep cycle of an Alzheimer’s patient does not typically follow the same pattern of a healthy adult. They tend to wake up more often in the night and have trouble falling back asleep and their brain works differently. Daytime napping: many Alzheimer's patients tend to feel drowsy during the day and restless and agitated in the evening hours, also known as "Sundowning.” This is extremely common amongst Alzheimer’s patients Other medical issues: depression, restless legs syndrome and sleep apnea are all extremely common for Alzheimer’s patients and can negatively affect their sleep. /wp:list wp:paragraph How to resolve these sleep issues /wp:paragraph wp:list Establish a routine: it is important to keep consistency among daily activities such as mealtimes, medication, exercise and bedtime in order to promote a more restful sleep at night. Avoid stimulants: alcohol, caffeine and nicotine should be avoided before bedtime. Over the counter sleep medications such as Melatonin can be helpful but check with a doctor first as this could negatively interfere with other medications. Keep the bedroom comfortable: make sure the temperature in the room is comfortable and only use the bed for sleeping. Try and discourage afternoon napping if possible, so that it doesn’t interfere with sleep Promote relaxation in the evenings: limit the use of TV when it is close to bedtime. Instead, try listening to an audio book or playing peaceful music. Be sure to speak to a doctor for treatment if there are medical issues interfering with a proper night’s sleep. /wp:list
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Insomnia and Pandemic Stress
wp:paragraph Do you find yourself experiencing insomnia more than ever these days? /wp:paragraph wp:paragraph With the recent rise in Covid-19 cases thanks to the new Omicron variant, this is extremely common. A lot has recently changed with respect to gatherings, travel, work from home orders, and more, and many people are experiencing stress and not sleeping well as a result. Whether you are back to working remotely, limiting gathering with others, or if you are one of the unlucky ones that have had to deal with isolation or a positive test result, it is very common for sleep to be affected by all the uncertainty in the world right now. /wp:paragraph wp:paragraph If you are experiencing insomnia because of all of this, you are not alone. Here are a few tips to help insomnia related to pandemic stress. /wp:paragraph wp:paragraph Limit technology and media consumption /wp:paragraph wp:paragraph As tempting as it can be, try to avoid the overuse of your electronic devices including phones and tablets. Furthermore, be careful as to how much of the news you watch or read, especially news that is related to the pandemic as this can cause a lot of unnecessary anxiety, which in turn can affect your sleep. If you absolutely must keep up with the news, try reading only a few articles with relevant information or limit your news watching to 30 minutes so you don’t feel anxious and overwhelmed. /wp:paragraph wp:paragraph Get moving /wp:paragraph wp:paragraph Exercise can be extremely beneficial for helping to combat stress related to the pandemic. While some options may be limited thanks to the cold outdoor temperatures, some of the simpler exercises such as going on a walk or doing a short yoga routine at home can help with this. Exercise helps to release endorphins which are beneficial to your body when it is time to go to sleep. /wp:paragraph wp:paragraph Stick to a routine /wp:paragraph wp:paragraph For many people, stress tends to escalate when any sort of routine you have is thrown off. Routines tend to help us maintain a healthy and balanced lifestyle and to feel a sense of normalcy. This is especially true when it comes to routines that coincide with sleep. Make sure you stick to a good bedtime routine at night, which includes going to bed and waking up at the same time each day (or as close to the same time as possible). /wp:paragraph
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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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Five Sleep Tips for Shift Workers
wp:paragraph Do you work irregular hours (or overnight shifts) and find yourself struggling to maintain a sleep schedule? You are not alone. There are many people who don’t work the typical 9-5 hours, therefore they do not always sleep at the same time every night. Sleep is essential for you to be at your best, especially at work, so it is important to make the most of the sleep you can get, no matter what time of day it is. /wp:paragraph wp:paragraph While it may seem easier said than done, there are ways to help you sleep better even if you are working an irregular schedule. Here are a few tips to make the most of your sleep if you are a shift worker. /wp:paragraph wp:list {"ordered":true,"type":"1"} Limit Caffeine /wp:list wp:paragraph One cup of coffee is okay at the start of your shift, and maybe a small cup every 1-2 hours, just to keep you awake during your shift but try to avoid caffeine at least 3-4 hours before bedtime. /wp:paragraph wp:list Create the perfect sleeping environment /wp:list wp:paragraph If you need to sleep during the day, keep your bedroom or designated sleeping area as dark as possible (blackout curtains would work best for this) and keep the temperature of the room on the cooler side. /wp:paragraph wp:list Limit Distractions /wp:list wp:paragraph Keep your phone and other devices on silent and ask other members of your household not to disturb you while you are sleeping unless it is an emergency. /wp:paragraph wp:list Follow a routine /wp:list wp:paragraph Make sure you follow the same bedtime routine when going to sleep, even if it is the daytime or your schedule is inconsistent. This will help your body to wind down and prepare for sleep. /wp:paragraph wp:list Set boundaries /wp:list wp:paragraph If at all possible, try to place limits on the amount of overnight shifts you take on, as the irregular schedule can be hard on your body. If this cannot be avoided, this is where having a routine will be extremely important. Speak to your doctor if you are experiencing multiple episodes of insomnia or other sleeping problems. /wp:paragraph
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