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What is REM Sleep?
wp:paragraph REM stands for Rapid Eye Movement and it is a vital stage of your sleep cycle. It’s something you may have heard of quite a bit but maybe you don’t really know what it is. /wp:paragraph wp:paragraph What happens during the REM stage? /wp:paragraph wp:paragraph The REM stage of your sleep cycle occurs approximately 90 minutes after you fall asleep and helps to improve your learning, memory and mood. In this stage, your body and brain go through a lot of activity including eye movement in various directions, fast breathing, increased brain activity and low muscle tone. This is also the stage of sleep where you would typically have dreams. /wp:paragraph wp:paragraph Believe it or not, despite all of this activity in your body during this stage, you will be in a very deep sleep when this occurs and likely have no idea that it is happening. This stage makes up approximately 20-25 percent of the body’s entire sleep cycle and it is very important for you to have a good and restful sleep at night and for your body and brain to fully recharge. /wp:paragraph wp:paragraph How does REM sleep affect me? /wp:paragraph wp:paragraph Although it may not be something you think about, there are many ways that the REM phase of your sleep can be disrupted. For instance, many studies completed over the years have shown that consuming too much alcohol, especially close to bedtime, can significantly shorten the REM sleep stage. Additionally, certain medical conditions or medications can contribute to a disrupted REM sleep, although it’s very rare. /wp:paragraph wp:paragraph If for any reason this stage of sleep get disrupted, there are ways to improve your REM sleep which include practicing proper sleep hygiene (including sticking to a consistent bedtime, keeping the bedroom as an inviting sleep environment and sticking to at least 7-9 hours of sleep each night). Avoiding alcohol close to bedtime is also essential. /wp:paragraph wp:paragraph If you are experiencing any sleep issues or a disrupted REM sleep then it is important to speak to your doctor to get proper help. /wp:paragraph
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Relaxation Techniques for Sleeping
wp:paragraph Did you know that stress and anxiety are the cause of many sleep issues? Life happens to all of us and even the best sleepers may go through periods where they have trouble sleeping. The body’s response to stress is not necessarily one that benefits your sleep cycle and can lead to other sleep issues such as insomnia. /wp:paragraph wp:paragraph Luckily there are a few simple techniques that can be implemented to help you relax before bedtime. You don’t need to be a meditation or yoga expert to take advantage of these and you certainly don’t need to do it perfectly the first time. /wp:paragraph wp:paragraph Breathing Exercises /wp:paragraph wp:paragraph Practicing a few slow deep breaths can be very beneficial in helping you to relax. Find a quiet place, close your eyes and breathe in and out slowly for about five minutes. Place a hand on your stomach, just under your lungs, and feel your diaphragm expanding as you breathe. /wp:paragraph wp:paragraph Body Scan & Muscle Relaxation /wp:paragraph wp:paragraph These are both very common meditative practices that can be used by anyone if you wish to let go of any tension in parts of your body. A body scan takes you through all parts of your body from head to toe, guiding you through visualization exercises to relax each part of the body through deep breathing. Progressive muscle relaxation is where you tense up your muscles in a specific group for a few seconds, then release, continuing to breathe slowly and deeply the entire time. This can be a new concept for many people but there are lots of videos on Youtube and apps like Calm and Headspace to help guide you through these exercises. /wp:paragraph wp:paragraph Stretching exercises /wp:paragraph wp:paragraph If parts of your body are feeling tense, it can be a good idea to stretch it out! This can be fantastic if you are feeling the physical effects of stress and anxiety, or if you have done a lot of physical activity and your body may be feeling sore. There are lots of fitness apps and Youtube videos with some good nighttime stretch routines to help you relax. /wp:paragraph wp:paragraph Practicing good sleep habits /wp:paragraph wp:paragraph As always, make sure you are practicing good bedtime habits to make the most out of your sleep. Make yourself a cup of herbal tea, turn off your phone, and read a good book as you are going to sleep to help you get into a state of relaxation. /wp:paragraph
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Six Common CPAP Problems and How to Fix Them
wp:paragraph Your CPAP machine can be a fantastic tool for helping with your sleep apnea. But like any other technological device, it is not perfect and can have its common problems and frustrations. It is important to remember that you are not dealing with this alone. Many of these issues are very common amongst CPAP users and can be easily fixed. /wp:paragraph wp:paragraph Check out some common CPAP user problems below, along with tips on how to fix these. /wp:paragraph wp:list {"ordered":true,"type":"1"} The mask makes me feel claustrophobic /wp:list wp:paragraph This is very common, especially for new CPAP users! Try to put the mask on your face during the day for a short period of time to get used to it, or think about switching to a nasal mask instead, if using a full face mask. /wp:paragraph wp:list The forced air pressure makes me feel uncomfortable /wp:list wp:paragraph This can certainly feel overwhelming for many people. If you are new to using a CPAP machine, start with a lower air setting if possible. You can also look into machines that automatically adjust the air pressure as you sleep. /wp:paragraph wp:list The machine is too noisy /wp:list wp:paragraph Luckily, most newer models of CPAP machines are silent, but make sure the air filters and tubing are all clean and unblocked as this can create unnecessary noise. Earplugs and white noise machines can help too if the noise is still bothersome. /wp:paragraph wp:list My nose feels very dry and stuffy /wp:list wp:paragraph A heated humidifier should help with this but make sure the mask is properly sealed on your face and there are no leaks. You can also try using a nasal saline spray before bedtime to help with this. /wp:paragraph wp:list My mouth is dry /wp:list wp:paragraph This is a very common problem for patients who breathe through their mouths. A humidifier should help with this or try using a chin strap to reduce any air leakage. /wp:paragraph wp:list My skin feels irritated /wp:list wp:paragraph If you are developing any skin irritation or sores, your mask may not be fitting properly, or it’s worn out and needs to be replaced. Try adjusting the straps and padding for a better fit and be sure to keep your mask clean regularly. /wp:paragraph wp:paragraph If you are still having issues that cannot be resolved on your own, speak to your doctor for advice. Be sure to check out www.papsmart.com for lots of choices for masks and other parts for your CPAP machine. /wp:paragraph
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The Effects of Technology on your Sleep
wp:paragraph Ever fallen asleep while texting or checking social media on your phone? Or maybe you are notorious for checking your email well into the night. Given how addictive our phones and other electronic can be, this is certainly something that has happened to many of us, it’s just too easy! /wp:paragraph wp:paragraph As tempting as it may be, this type of activity is very strongly discouraged by many sleep experts for many reasons. /wp:paragraph wp:paragraph Why can’t I seem to put the phone away at bedtime? /wp:paragraph wp:paragraph That bright light on many smartphones and tablets (also known as a blue light) on most devices can be known to increase your alertness and overstimulate you, making it very difficult to fall asleep. Blue light can also block the release of a sleep hormone called melatonin, which is what signals your brain that it’s time to go to sleep. /wp:paragraph wp:paragraph Also, ever go down the “rabbit hole” of playing on your phone? Yes, many people are likely to become too wrapped up in whatever they are doing with their devices, whether it be playing a game, watching a video, answering work emails or simply scrolling on social media, keeping them up way past their bedtime. /wp:paragraph wp:paragraph How to break the scrolling habit /wp:paragraph wp:paragraph It is generally recommended that any use of electronic devices is stopped at least 2 hours before bedtime. However, in a world where we are so reliant on technology for many aspects of our lives, this may not always be possible. Here are a few other tips to not let technology affect your sleep. /wp:paragraph wp:list Try putting your phone or tablet in another room overnight, thus resisting the temptation to pick it up. If you absolutely need your phone with you in the same room, turn it to silent before going to sleep, to avoid any incoming notifications waking you up (even the vibrate mode can be very loud and distracting). Try getting into the habit of reading before bedtime. Even using an e-reader is fine as they typically do not emit the blue light that can negatively affect your sleep. If you have a TV in your room, be mindful of how much “binge watching” you do before bedtime and don’t fall asleep with the TV on. /wp:list
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The Pros and Cons of Taking a Nap
wp:paragraph Are you unsure if taking a nap in the middle of the day is good for you? /wp:paragraph wp:paragraph The Answer? It really depends. There are many instances where napping can provide a lot of benefits. However, a nap during the day may not necessarily be beneficial for everyone. /wp:paragraph wp:paragraph The pros of napping /wp:paragraph wp:paragraph There can be many benefits to a nap, including reduced fatigue, increased alertness, and improved mood. If you experience any sort of sleep loss, such as a late night or a bad night’s sleep, a short nap can help you to feel back on track with your regular sleep cycle. Also, many shift workers who work during the nighttime hours often take advantage of naps during the daytime, that way they are more alert and can perform better at work. /wp:paragraph wp:paragraph The cons of napping /wp:paragraph wp:paragraph Not everyone will feel the benefits of a nap. Trying to sleep in the daytime can be challenging for some people and you may actually find that naps are counterproductive. You may feel even more tired and groggy than before and may have trouble falling asleep once bedtime comes around. Also, naps may be a challenge if you are away from your own sleeping environment for any reason, such as travel. /wp:paragraph wp:paragraph Four tips for getting the most out of your nap /wp:paragraph wp:list {"ordered":true,"type":"1"} Keep your naps short: even an hour or less can be beneficial. Don’t hesitate to set an alarm if you need to. Take your naps earlier in the day: early afternoon is usually the best time. Taking a nap too late in the day can mess with your internal clock. Practice relaxation exercises: try to take this time to let go of any daily stresses you may have in order to get the most out of your nap. Create a suitable environment for napping: take your nap in a quiet and dark place with few distractions. /wp:list
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Summertime Sleeping Tips
wp:paragraph Are these long and hot summer days causing you to stay awake at night? /wp:paragraph wp:paragraph Getting a good night’s sleep in the summer can be a bit trickier than you think. The days are much longer and the sun sets later. The hottest months of the year may also bring a change in your routine and schedules and adding a hot and stuffy bedroom into the mix does not help. /wp:paragraph wp:paragraph While it may seem impossible, there is actually a lot you can do in order to sleep better in the warm weather. /wp:paragraph wp:paragraph Here are seven tips for sleeping better in the summer heat /wp:paragraph wp:list {"ordered":true,"type":"1"} Keep your bedding light and breathable. Avoid any heavy materials such as flannel, this can make you sweat at night and cause sleeping to be very uncomfortable. You may also want to put away your warm winter comforter and switch to something lighter. Be mindful of your sleeping attire as well. Choose pyjamas with lighter and more breathable materials, such as cotton, that does not overheat you. Keep hydrated throughout the daytime, but don’t drink too much too close to bedtime. Get plenty of sunlight in the morning and keep the lights dim at night, this will help your circadian rhythm that sets your internal clock. Keep your bedtime consistent each night. Although you may find your schedule has changed a bit with the summer, especially with the easing of pandemic restrictions, going to bed too late can mess up your sleep cycle. Keep your bedroom on the cool side to make it more comfortable for sleeping, but not so cold that you’re shivering. If necessary, use a fan to circulate air around the room. Try taking a shower before you go to sleep, especially if you were active outside during the day. Sweat, sunscreen and bug spray that may be lingering can cause skin irritation if it is not rinsed off properly. Getting clean can also make you feel more comfortable when you go to sleep. /wp:list
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Why CPAP Users Need a Support Team
wp:paragraph Starting a new journey with a CPAP machine can be challenging and terrifying. While you may feel excited to finally get your sleep apnea under control, you may not know much about the device, and learning to use it properly may take some time. You may also feel overwhelmed at the fact that you have to use this machine in the first place, and get used to sleeping with it each night. /wp:paragraph wp:paragraph One of the best things you can do for yourself is to establish a support team. Having people who support you and are there to help you is the key to success when you are on your CPAP journey. /wp:paragraph wp:paragraph Your CPAP support team may consist of the following people; /wp:paragraph wp:paragraph Friends and Family /wp:paragraph wp:paragraph While your loved ones may not be going through the same thing you are, don’t rule them out from your support team. These people know you the best and can lend a listening ear and provide words of encouragement. Also, don’t rule out your spouse, they are the ones sleeping next to you each night, and having them on your side can be crucial to successful CPAP therapy. /wp:paragraph wp:paragraph Your trusted medical professionals /wp:paragraph wp:paragraph Keeping a good relationship and open communication with your doctor and/or your medical team is important. They make important decisions with your medical care, so it is important that you are involved and you are able to speak up when there is an issue. /wp:paragraph wp:paragraph Other CPAP patients /wp:paragraph wp:paragraph Finding other CPAP users to connect with can be very helpful and can be a great outlet to ask any questions. They can also empathize with some of the more difficult and challenging parts of using a CPAP machine. There are many support groups out there for CPAP users, some that meet virtually and others that meet in person, your doctor may be able to recommend something that is local. There are also many online forums out there for CPAP users, and this can be a great place to go if you are not comfortable with face-to-face interaction. /wp:paragraph
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Is Sleep Apnea Hurting your Relationship?
Having sleep apnea doesn’t just affect your health and daytime function. Did you know that sleep apnea can have a big impact on your romantic relationships? Don’t let sleep apnea tear your relationship apart! It is actually quite common for couples to experience tension in the relationship because of sleeping issues, and untreated sleep apnea has been known to lead to many problems in the relationship. Snoring is a very common symptom of sleep apnea that may be interfering with your partner’s ability to get a good night’s sleep. You may also find that you wake up many times throughout the night as a result of sleep apnea episodes, which could also disturb your partner’s sleep. Although it may seem discouraging, there are ways to fix this. A bad night’s sleep for either of you could lead to poor concentration and sleepiness during the daytime and could lead to fighting, resentment, hostility, and a lower desire for intimacy. While treating your sleep apnea is essential, it is important to take your partner’s needs into account as well, they deserve a good night’s sleep too! A few tips for sleep apnea patients to improve their relationship; First of all, communication is key in any relationship. Lashing out at each other when you are both overtired will not help to improve your relationship in any way. If you think you have sleep apnea, or if you think your partner may be experiencing symptoms, it is important to have a conversation about these issues and seek help from your doctor if needed. If you or your partner need to sleep in another room temporarily to sleep better, there is no shame in that. That way both of you can wake up feeling well-rested. If you do sleep in the same room together, don’t rule out the use of an earplug or a white noise machine. Finally, be sure to stick to your CPAP treatment! While the CPAP mask may have you feeling less attractive to your spouse, remember that this is essential for getting a good night’s sleep, and in turn, your partner will sleep better as well and your relationship will improve if you are both well-rested. Visit Papsmart to shop CPAP machines and supplies to find the CPAP machine and mask that is right for your needs.
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How to Create the Perfect Sleeping Environment
wp:paragraph You may already know the importance of creating good sleeping habits overall, but did you know just how much of an impact your sleeping environment has? /wp:paragraph wp:paragraph Making your bedroom the perfect sleeping environment is essential for a good quality sleep each night, so that you can function well during the daytime. After all, you spend a third of your life sleeping, so skipping out on a quality sleep is not something you want to do! /wp:paragraph wp:paragraph Here are six tips for creating the perfect environment for sleeping /wp:paragraph wp:list {"ordered":true,"type":"1"} Keep the room dark while you sleep: leave the lights off and use blackout curtains. Bonus tip: chose a color for your bedroom walls to help promote a calm environment and avoid anything too flashy. Keep the room temperature a little on the cooler side: having a cool room is best for sleeping, but make sure you are not so cold that you are shivering at night. Keeping your room too warm can be uncomfortable and you may find yourself tossing and turning. Leave electronics out of the bedroom: many people like to fall asleep with the TV on but this is not recommended, keep it in a separate room. You should also try and leave your phone and tablet charging in another room overnight. Be mindful of any noise: background noise can be distracting while you are trying to sleep. If you are a light sleeper and you wake easily, you may want to consider using a white noise machine. Use your bedroom (and especially your bed) for sleeping only: resist the temptation to use your bedroom as an office, lounge area, or social space and keep the clutter in your bedroom to a minimum. This way you can fully relax once it’s bedtime and you won’t feel anxious about other life factors. Make sure your bed is comfortable: invest in a good quality mattress and pillows (depending on which position you sleep in) and don’t overdo it with the covers. /wp:list
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