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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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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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Is Burnout Affecting your Sleep?
wp:paragraph Have you ever felt the effects of burnout? /wp:paragraph wp:paragraph This is a fairly newer term, yet this is extremely common amongst many adults in the workforce. Burnout happens when excessive and prolonged stress affects you to the point where you are physically and mentally exhausted. This typically stems from stress relating to your job, whether you are in a corporate office environment or if you work shifts. /wp:paragraph wp:paragraph Burnout has become more common over the past two years, especially with the rise of people working from home, and this can have some pretty negative effects on your sleep. /wp:paragraph wp:paragraph How to know if you are experiencing burnout /wp:paragraph wp:paragraph While you may think burnout symptoms only happen during the daytime, this is not always the case. If you have burnout, then you may be feeling overwhelmed, emotionally drained, unable to focus, and physically and mentally exhausted during the daytime. All of these can have negative effects on your sleep, which is crucial to how well you function during the daytime. Many people with burnout experience insomnia and have trouble falling and staying asleep. /wp:paragraph wp:paragraph Additionally, burnout can lead to unexplained physical symptoms such as headaches, nausea, and/or stomach aches, all of which can affect your sleep and possibly lead to bigger health problems. /wp:paragraph wp:paragraph Feeling burned out? Here are a few tips to get back on track and improve your sleep /wp:paragraph wp:list wp:list-item Practice some healthy habits in the daytime: this includes maintaining a healthy diet and getting in some exercise on a daily basis /wp:list-item wp:list-item Practice good sleep hygiene habits: make sure your bedroom is an environment that is suitable for sleeping, stick to a consistent bedtime routine and put your electronic devices away before bedtime. /wp:list-item wp:list-item Take proper breaks throughout your work day: it is important to step away from your work space every few hours so you can recharge and be more productive /wp:list-item wp:list-item Set some clear boundaries between your work and your home life. This is especially important if you work from home. Resist the urge to catch up on work or check emails when you are off the clock, especially at night /wp:list-item wp:list-item Take advantage of your days off: Use this time to relax, practice some self-care or partake in an activity you enjoy so you are coming back to work well rested /wp:list-item /wp:list wp:paragraph Contact us for more information. /wp:paragraph
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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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