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All About Insomnia
wp:paragraph You may have often found yourself lying awake in bed at night, unable to fall and stay asleep, no matter how hard you try. Sometimes this is a rare, one-off occurrence, other times it can last for several days, weeks or even months. /wp:paragraph wp:paragraph This is a common sleep disorder known as insomnia. Simply put, insomnia can make it incredibly difficult for you to fall and stay asleep, or it could also cause you to wake up much earlier than normal, and you cannot fall back asleep. Many people who have insomnia, whether it is for one night or longer, find themselves tired and groggy throughout the daytime with low energy and an inability to concentrate. /wp:paragraph wp:paragraph There are two different types of insomnia you may experience; /wp:paragraph wp:paragraph Short term (acute) Insomnia: This is known to last only a few days or weeks. Short term insomnia is typically the result of ongoing stress or a traumatic life event. Travel can also lead to short term insomnia, especially if you are travelling to a different time zone and you experience jet lag. /wp:paragraph wp:paragraph Long term (chronic) insomnia: This is known to occur more consistently for a month or more and is usually the result of an undiagnosed medical condition. Long term insomnia typically requires medical treatment. /wp:paragraph wp:paragraph If you are experiencing insomnia, there are a few things you can do to help you sleep better: /wp:paragraph wp:list Keep your bedtime consistent each night Avoid playing on your phone or tablet, or watching TV too close to bedtime Get exercise during the daytime to help promote a good night’s sleep Avoid caffeine or alcohol close to bedtime Avoid eating a large meal before bedtime Keep your bedroom cool and comfortable Find ways to make yourself relaxed before bedtime, such as reading or meditating /wp:list wp:paragraph Leaving insomnia untreated can lead to many serious health consequences. If your insomnia persists for a month or more and there is no known cause, then it may be time to speak to your doctor to discuss treatment options. /wp:paragraph
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The Connection between Sleep Apnea and Mental Health
wp:paragraph Sleep plays an incredibly important role in both your mental and physical health overall. It is generally recommended by experts that you get 8-10 hours of sleep per night but if you are suffering from an untreated mental health disorder, you may find yourself experiencing numerous bouts of insomnia and get considerably less sleep at night. /wp:paragraph wp:paragraph It can be even worse if you suffer from sleep apnea. Many studies have shown that there is a very strong connection between sleep apnea and your mental health. /wp:paragraph wp:paragraph How sleep apnea affects your mental health /wp:paragraph wp:paragraph Those who suffer from Obstructive Sleep Apnea (OSA) have been known to experience insomnia which leads to mood swings, fatigue, poor concentration and irritability throughout the day. If you have multiple episodes of OSA that are left untreated, this can deprive your brain of oxygen, which can lead to many serious mental health conditions such as depression, anxiety, psychological distress and suicidal thoughts. /wp:paragraph wp:paragraph What is even more alarming is that the symptoms for sleep apnea and many mental illnesses are very much the same. This is why it is extremely important to seek help with any symptoms you may have for mental illnesses. Leaving either sleep apnea or any mental illnesses untreated can lead to some serious effects on your health in the long term. /wp:paragraph wp:paragraph How to improve your mental health if you have sleep apnea /wp:paragraph wp:list Avoid using technology before bedtime. Try not to nap during the day (if you absolutely must nap, keep it short so you can still stick to your proper bedtime routine. Set a timer if you need to) Avoid caffeine or other stimulants close to bedtime (including alcohol). Maintain the same bedtime routine every night. If you use a CPAP machine at night, don’t skip your treatment, even for one night! /wp:list wp:paragraph If you are experiencing any mental health distress, please do not hesitate to speak to your doctor to get the proper help. /wp:paragraph
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The differences between sleep apnea and insomnia
wp:paragraph Many people think that sleep apnea and insomnia are pretty much the same thing, however they are actually very different from each other and today we’re going to look at how this is. /wp:paragraph wp:paragraph With sleep apnea, a person experiences episodes where they stop breathing temporarily during a deep sleep. Left untreated, this can lead to many other serious health consequences such as heart problems or daytime fatigue. /wp:paragraph wp:paragraph On the other hand, insomnia is where someone has a very difficult time falling and staying asleep. Often times it is something short term that is brought on by stress factors from the outside world, but if it is consistent and lasts for more than a month, then this is where chronic insomnia may develop and medical treatment may be required. /wp:paragraph wp:paragraph What these two sleep disorders have in common is the fact that your sleep cycle is interrupted and you are not getting a proper sleep at night. Medical research shows that sleep apnea and insomnia may be very different from each other, however in recent years, it has been discovered that the two are actually very closely correlated to each other. /wp:paragraph wp:paragraph Many patients with chronic insomnia tend to develop sleep apnea, thus having many sleep specialists speculate to believe that insomnia may actually CAUSE sleep apnea. A study done in 2012 showed how strong the correlation between the two is, as many of the insomnia patients involved were actually displaying symptoms of Obstructive Sleep Apnea (OSA). /wp:paragraph wp:paragraph If you thought that was enough, what about those who develop insomnia when they already are diagnosed with, or receiving treatment for OSA? This turns out to happen quite often, a lot of it due to stress and anxiety of using a CPAP machine and also the time it takes to get used to the air pressure flow and the idea of sleeping with a mask over your face each night. Many new CPAP patients find themselves tossing and turning at night over this and many sleep specialists report that chronic insomnia is actually quite common among their sleep apnea patients. Some common symptoms include frequent nighttime urination, dry mouth, morning headaches or daytime sleepiness. /wp:paragraph wp:paragraph Whether you are being treated for sleep apnea or dealing with ongoing insomnia, the number one goal to work towards is getting a good sleep night after night. To help with this, it is important that you report your symptoms to your doctor so they can find the best treatment for you. /wp:paragraph wp:paragraph Download the FREE Beginners Guide to Snoring and Obstructive Sleep Apnea. /wp:paragraph
Learn morePregnant and Sleep Deprived? Find out Why.
wp:paragraph Congratulations, you’re expecting! For most women, pregnancy is an exciting time in your life with many new changes to come. However, your hormone levels are all over the place right now and this can have a great effect on how well you sleep. /wp:paragraph wp:paragraph Some of the sleep-related symptoms you may experience during pregnancy include: /wp:paragraph wp:list Insomnia: the stress of everything going on in your life, in addition to a kicking baby is not helpful for sleeping and can keep you awake at night. Restless legs: Your legs may feel tingly or achy, and it tends to strike at night time. Stretching may help relieve this. If not, have a chat with your doctor. Heartburn: a common symptom during pregnancy, but this often strikes at night and can potentially damage the esophagus while you sleep Snoring: if you didn’t snore before you were pregnant, there is a good chance that you will start when you are pregnant. Snoring is often caused by weight gain and nasal congestion, both things that are likely to occur during pregnancy /wp:list wp:paragraph Also, women who are pregnant are at higher risk of developing sleep apnea, a sleep disorder where your breathing is periodically interrupted while you sleep. It is most likely to occur in the third trimester of your pregnancy. This can pose significant risks for both you and your baby so it is important to recognise the signs and seek help when you need it. /wp:paragraph wp:image {"id":3538,"sizeSlug":"large"} /wp:image wp:paragraph Here are some important sleeping tips to keep in mind when you are pregnant: /wp:paragraph wp:list Make sleep a priority! Stick to the same bedtime every night and follow a routine. Try to get at least 30 minutes of exercise per day (unless your doctor advises otherwise) Sleep on your left side to improve blood flow to the fetus Avoid spicy and acidic foods in order to relieve heartburn Drink lots of fluids throughout the day Try to limit napping during the day, if you have trouble falling asleep, nap earlier in the day, or go to bed earlier If you are snoring more than normal, think about using a humidifier in your room at night to try and cut down on the nasal congestion Talk to your doctor if you are having a lot of trouble sleeping or if you think you may have sleep apnea. /wp:list
Learn moreGet active for a better night’s sleep
wp:paragraph Ugh, exercise. /wp:paragraph wp:paragraph Of course you’ve heard over and over how important it is for your overall health. But let’s be honest, it can be a challenge to fit in a workout within our busy, on-the-go lives, not to mention that the thought of getting active makes you want to fall asleep right now. /wp:paragraph wp:paragraph No matter how many times you’ve heard over and over from your doctor, here it is again: failing to be active in your daily life can have negative consequences on your overall health. More specifically, this can lead to sleep disorders –like sleep apnea - and for most adults, can cause chronic insomnia. /wp:paragraph wp:paragraph Sleep problems affect millions of adults and about 50% of adults complain of chronic insomnia, according to a research study done at Northwestern University. Insomnia in never any fun to deal with, and the reality is that it will get worse as we get older. This is why it is important to get active now. /wp:paragraph wp:image {"id":3534,"sizeSlug":"large"} /wp:image wp:paragraph The benefits of a great workout are endless. They include speeding up your metabolism and making you more alert and energised for the day. But you don’t been to become a gym rat in order to stay healthy. Here are some tips for staying active for a better sleep: /wp:paragraph wp:list Exercise earlier in the day. You’ll feel refreshed as you start your daily routine and you won’t be as wound up when you go to sleep If you have to leave the workout until later in the day, the Mayo Clinic suggests that you do not exercise within 3 hours before you go to bed in order to allow your body temperature to cool down for sleeping Keep it simple. “Exercise” doesn’t necessarily have to be a daily 90 minute sweat session at the gym (unless you’re into that of course). Simply taking the dog on a long walk as you rise can do wonders for your overall health. Get other people involved! Take your partner or a friend with you as you go for a walk or run, or organise a team sport with a bunch of colleagues. This makes exercise a lot easier (and more fun) when you have something to look forward to /wp:list wp:paragraph http://www.webmd.com/sleep-disorders/news/20100917/exercise-helps-you-sleep /wp:paragraph
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