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Get Your CPAP Ready For The Winter
wp:paragraph The nights are starting to get colder, but this doesn’t mean that your sleep needs to suffer as a result. Sleep apnea symptoms have been known to be much worse in the wintertime, thanks to the cold and dry air that can dry out your mouth and nasal passages, making it more difficult to sleep. If you use a CPAP machine, then now is the time to make sure it is ready for winter use! Here are four things to think about when it comes to getting your CPAP ready for the winter. /wp:paragraph wp:paragraph Don’t skip humidification: This doesn’t just apply to the humidifier you may use in your bedroom to prevent dry air (though this is beneficial in sleeping better) using a humidifier and/or heater with your CPAP machine will help to prevent your airway from drying out and make for a more comfortable user experience overall. /wp:paragraph wp:paragraph Make sure the parts are in working order: Take a moment to do a quick inventory of all the parts on your CPAP machine, including the tubing, the mask, humidifier and any filters that may be required. If a part is wearing down or not in good working condition, then this can cause the rest of the CPAP to not work properly. Don’t wait until it’s too late to replace these parts, make sure you get them ahead of time. /wp:paragraph wp:paragraph Keep the machine clean: Regular cleaning of your CPAP is important at any time of year, but this is especially the case in the wintertime, when your humidifier and/or heater is being used on more of a regular basis and moisture from this builds up. /wp:paragraph wp:paragraph Don’t skip the CPAP when you are sick: Colds are no fun, and it may be tempting to skip the CPAP for just a night or two if you are feeling stuffed up but don’t do this! Rest is extremely important for recovery, and skipping the CPAP even for just a night can cause your sleep apnea symptoms to worsen and make for a poor night’s sleep. /wp:paragraph
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Tips for Sleeping When You Have a Cold
wp:paragraph The dreaded cold and flu season is upon us, and chances are, you may be affected by a cold or flu at some point, no matter how vigilant you are at washing your hands and disinfecting the area around you. Many cold and flu symptoms also tend to make sleeping incredibly uncomfortable, which is the last thing you want to be able to fight it off. Here are a few tips for getting a good sleep when you have a cold. /wp:paragraph wp:paragraph Get lots of rest: you may have heard this many times already but giving your body a chance to rest is truly the best medicine for fighting off colds. Going to bed a little earlier and waking up a little later than normal is okay. You may also consider a mid-day nap as well. Lounging on the couch and binge-watching your favourite show is okay too, but don’t overdo it. /wp:paragraph wp:paragraph Take over-the-counter cold medicines: be sure to keep some Advil or Tylenol on hand to help you sleep better, especially ones geared towards alleviating cold and flu symptoms. There are lots of cold & flu medicines available for “nighttime” use that will help you sleep, but be sure to read the labels carefully and don’t take more than the recommended dosage. /wp:paragraph wp:paragraph Keep the room humidified: the cold air outside can dry out the air in your bedroom, which has a counter-intuitive effect on alleviating cold symptoms. Using a humidifier to help moisten the air will help you sleep better. /wp:paragraph wp:paragraph Stay hydrated: your body will need lots of liquids to help fight your cold off. Drink lots of water, and herbal tea with honey is especially beneficial. As a bonus, add a small slice of lemon. Avoid caffeine and alcohol as they will both leave you dehydrated. /wp:paragraph wp:paragraph Alleviate any sinus discomfort: Blocked sinuses are common when you have a cold, and this can make sleeping very uncomfortable when you can’t breathe properly. Try propping your head up slightly with a pillow to help you breathe a bit easier. /wp:paragraph wp:paragraph Take a hot shower or bath: the heat from doing either of these things will help to relax your muscles and reduce your cold symptoms before bed. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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The Connection Between Sleep Apnea and Genetics
wp:paragraph If you have someone in your family who has been diagnosed with sleep apnea, it may be natural to wonder if you will develop sleep apnea too. /wp:paragraph wp:paragraph There has been a lot of research done over the years that looks at the connection between sleep apnea and genetics. While sleep apnea can run in the family, it is not necessarily known to be a condition that is genetic. There are, however, many risk factors of sleep apnea that do involve genetics. Here are a few of them: /wp:paragraph wp:paragraph Gender: sleep apnea is generally more common in males than females, but gender alone doesn’t always lead to a sleep apnea diagnosis, there are usually other factors involved. /wp:paragraph wp:paragraph Lifestyle: certain lifestyle factors can be genetic and may lead to a sleep apnea diagnosis, such as excessive drinking and smoking, especially close to bedtime. Both of these things have been known to not only be genetic but also lead to a sleep apnea diagnosis. /wp:paragraph wp:paragraph The shape of your jaw or airway: this is usually a big risk factor in diagnosing sleep apnea, especially with certain features such as a larger tongue, large tonsils, overbite, or any other facial structure that risks crowding the space at the back of your throat. Facial structures like this are usually hereditary and tend to look the same from generation to generation. /wp:paragraph wp:paragraph Body type: individuals who are overweight or obese have a greater risk of being diagnosed with sleep apnea. Body fat distribution tends to be genetic most of the time, and a lot of genetic lifestyle factors and body structures can lead to a larger body type, which in turn can increase the risk of developing sleep apnea. /wp:paragraph wp:paragraph Pre-existing health conditions: there are many genetic health conditions that can be a huge risk factor in a sleep apnea diagnosis. Some of these include heart disease, stroke, high blood pressure and type 2 diabetes. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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OSA vs CSA: The Main Differences
wp:paragraph Sleep apnea is a serious sleep disorder that comes in two different forms; Obstructive Sleep Apnea (OSA) and Central Sleep Apnea (CSA). While both forms of sleep apnea cause a pause in breathing while you sleep, the reasoning behind this breathing interruption is what divides these two forms. /wp:paragraph wp:paragraph Obstructive Sleep Apnea /wp:paragraph wp:paragraph OSA is the more common of the two types. This involves an actual blockage or collapse of the airway that causes the apnea episode. OSA is most often treated with the use of a CPAP machine, and it more commonly occurs in patients who are male, middle-aged, and/or overweight. /wp:paragraph wp:paragraph Central Sleep Apnea /wp:paragraph wp:paragraph CSA is not as common as the two types of sleep apnea. Unlike OSA, the pause in breathing is actually caused by your brain not signaling the airway muscles to take in the air you breathe while you are sleeping, thus causing apnea episodes. Anyone can get CSA, though it is more common in adults over age 65 and usually occurs as a result of a serious illness that requires medical intervention. /wp:paragraph wp:paragraph The differences /wp:paragraph wp:paragraph As mentioned above, CSA does not involve a physical blockage of the airway the way OSA does. This means that a CPAP machine is generally more effective for OSA patients (though some doctors may occasionally recommend a CPAP machine for CSA patients too). Snoring, while a very common symptom for OSA, often does not occur in CSA patients. /wp:paragraph wp:paragraph Both forms of sleep apnea, if left untreated, can cause fatigue and sleepiness during the daytime, morning headaches, and restless sleep overall, as the apnea episodes often tend to wake you up while sleeping. This is why seeking medical attention is vital in order to correctly diagnose which form of sleep apnea you have and how to properly treat it. /wp:paragraph
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The Connection Between Sleep and Caffeine
wp:paragraph Caffeine is not just part of your morning coffee. While a cup of joe in the morning is a part of the morning routine for many people, there is so much more to caffeine that you may not know, and believe it or not, there are many ways in that it can affect your sleep cycle. /wp:paragraph wp:paragraph The effects of caffeine on the body /wp:paragraph wp:paragraph Caffeine is a natural stimulant that is used in many food and beverages, including coffee, tea, energy drinks, sodas, and the occasional chocolate bar and nuts, though the amount of caffeine in the latter two can be extremely small and cause little to no effects. Depending on how much caffeine is in the product you are consuming, it can cause you to feel awake and alert, with the maximum effects occurring around 30-60 minutes after consumption. After that, caffeine is absorbed by your body and can stick around for 4-6 hours. /wp:paragraph wp:paragraph Most people like to have a caffeinated beverage to stay awake and alert, especially in the mornings. There is nothing wrong with that at all as long as you don’t overdo it. Too much caffeine can actually cause you to feel sleepy and have the opposite effect. And don’t forget that everyone’s limit for caffeine is different depending on many factors such as age, body weight, medical history, and personal tolerance. /wp:paragraph wp:paragraph How your sleep cycle can be affected by caffeine /wp:paragraph wp:paragraph Caffeine has been known to interfere with your circadian rhythm, which is what regulates your body’s sleep cycle. Caffeine has been known to delay the onset of sleep if you consume too much too close to bedtime, as the effects can linger in your body for up to 6 hours after consumption. If you have ever experienced insomnia from having too much coffee too close to bedtime, then you will also know that this can cause you to feel overtired and sluggish the following day. /wp:paragraph wp:paragraph For this reason, many experts don’t recommend that you consume any caffeinated beverages for several hours before bedtime. If you want to consume a beverage before bedtime, try having herbal tea or a small glass of water instead. /wp:paragraph
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How Sleep Apnea Affects Women
wp:paragraph You probably know by now that Obstructive Sleep Apnea (OSA) mostly affects older adults, and/or individuals with pre-existing health issues. While over half of the sleep apnea diagnoses each year are in men, let’s not forget that OSA affects a lot of women too, and unfortunately, a lot of OSA cases in women are left undiagnosed. This is because some of the common sleep apnea symptoms are slightly different in women than they are in men and can easily go unnoticed. /wp:paragraph wp:paragraph How the symptoms are different /wp:paragraph wp:paragraph Research has shown that men’s OSA symptoms are different and more prevalent thanks to the structure of their neck muscles, which are longer and can collapse more easily, leading to loud snoring and more visible apnea episodes. Women, for the most part, tend to display OSA symptoms much differently than men. They don’t snore as much and the apnea episodes are usually much shorter and not as frequent. Instead, women with OSA typically show symptoms such as fatigue, insomnia, headaches, mood swings, lack of energy, and depression that affects them more during the daytime. /wp:paragraph wp:paragraph Additional risk factors for women /wp:paragraph wp:paragraph Menopause has actually been known to have a very strong link to sleep apnea. The body is going through many hormonal changes during this stage which can greatly affect your sleep. Post-menopausal women are actually three times more likely to develop sleep apnea than they would have been before menopause. Pregnant women also have a greater risk of developing OSA. If left untreated, it can lead to some serious complications during pregnancy, including high blood pressure, pre-eclampsia, and premature delivery. /wp:paragraph wp:paragraph It is important for women to pay attention to any symptoms or sleep troubles that may be ongoing and affect how they function overall. Be sure to speak to your doctor if you think you have Obstructive Sleep Apnea for further testing and treatment. /wp:paragraph
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Breast Cancer and Sleep Apnea
wp:paragraph October is breast cancer awareness month, and there are many initiatives happening to raise awareness for this devastating disease. Breast cancer affects thousands of women in Canada every year, and chances are, you may know someone who has been affected by it. Did you know that sleep disorders, including sleep apnea, can increase your risk of developing breast cancer long-term? /wp:paragraph wp:paragraph The link between breast cancer and sleep apnea /wp:paragraph wp:paragraph Although it’s not really talked about a lot, many studies completed over the years have shown that there is indeed a connection between breast cancer and poor sleep in general, including insomnia and Obstructive Sleep Apnea. While OSA is more common among men, don’t forget that OSA still affects many women each year. And for women over age 30, the chance of developing breast cancer does increase for those with sleep apnea, especially if it is left untreated. /wp:paragraph wp:paragraph While this may sound scary, especially with the young age gap, it may help to know that taking steps to improve your sleep can help to lower your risk of developing breast cancer. /wp:paragraph wp:paragraph How to lower your risk for breast cancer /wp:paragraph wp:paragraph If you have symptoms of sleep apnea, or if you are dealing with chronic insomnia, be sure to speak to your doctor to get the proper treatment. This is extremely important as this will help to lower your risk for a lot of long-term health problems, including cancer. /wp:paragraph wp:paragraph Ladies, don’t skip your regular mammograms and checkups! This can be crucial in screening for breast cancer. Completing regular breast exams at home is important as well, and if something doesn’t feel right, speak to your doctor. Early detection is easier to treat than if it is caught in the later stages. /wp:paragraph wp:paragraph Finally, practicing good sleep habits is very important to getting a good sleep every night, which in turn will be beneficial for staying healthy long term. /wp:paragraph
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Sleep Apnea in Children
Think sleep apnea doesn’t affect children? Think again. While it is not as common, children can occasionally be affected by a sleep disorder called pediatric obstructive sleep apnea. OSA in children may look a little different in children than it does for adults, however, it is important to remember that children require a good night’s sleep to help aid their growing bodies. Because of this, seeking medical help is very important in order to treat sleep apnea symptoms. Causes and Risk Factors Some of the most common risk factors for sleep apnea in children include enlarged tonsils and adenoids, obesity, and underlying health conditions such as Down Syndrome, Cerebral Palsy, and craniofacial abnormalities, just to name a few. Some children may also develop OSA, simply based on family history of the condition. Symptoms to Watch Much like adults, children who have OSA may experience symptoms such as snoring, restless sleep, pauses in breathing, and coughing or choking. Occasionally children may have other symptoms such as night sweats, bed-wetting, or sleep terrors. Untreated OSA in children can also have an effect on how a child functions during the daytime, including learning and/or behavioral problems, hyperactivity, poor weight gain as well as poor performance in school, and difficulty paying attention. Treatment OSA treatment in children will depend on many factors. Your doctor may refer your child to a sleep specialist for further examination of their symptoms. Managing weight in children with obesity issues will often help to treat mild cases of sleep apnea in children. Children with enlarged tonsils and/or adenoids may require surgery in order to treat the sleep apnea. Some cases may even require the use of a CPAP machine to treat the sleep apnea, whether temporary or permanent, though this is not as common for children as it is in adults. Early diagnosis and treatment are key to preventing complications that could affect the child’s growth and development. If your child consistently wakes up feeling tired or is experiencing problems functioning during the daytime, then it’s time to call your doctor. Left untreated, OSA in children can lead to some serious health problems that could cause issues with their growth and development.
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How the Pandemic May Have Affected Your Sleep
wp:paragraph It’s been almost a year and a half since the Covid-19 pandemic turned the world upside down. In that time, you may have noticed that your sleeping habits may be a lot different these days than they were 18 months ago which is the case for many people, whether they realize this or not. /wp:paragraph wp:paragraph If you find that your sleep habits have changed under the different circumstances, that is fine, as long as you are being smart about it. Here are just a few of the top ways people have changed their sleeping habits to align with the pandemic circumstances. /wp:paragraph wp:paragraph Different Bedtimes /wp:paragraph wp:paragraph You may have found yourself going to bed later than you normally would, and possibly even sleeping in more often. If you are no longer commuting to work and finding yourself at home more often then, this is fine. There is nothing wrong with adjusting your sleep schedule under a change in circumstances, but make sure you are still relatively consistent with the time you go to bed and wake up. /wp:paragraph wp:paragraph Using Sleep Supplements /wp:paragraph wp:paragraph More and more people are relying on over-the-counter sleep supplements, like melatonin, to help them fall asleep. While taking melatonin once in a while is generally okay, it is best not to make this a long-term daily occurrence. It is important to speak to your doctor and get help if you are struggling with falling and staying asleep. /wp:paragraph wp:paragraph Dreams and Nightmares /wp:paragraph wp:paragraph The stress and uncertainty of the pandemic have been causing people to have more vivid dreams and nightmares than they might have had before. Of course, bad dreams happen to everyone now and then, but if this becoming a regular occurrence and negatively affecting your ability to get a good night’s sleep, then it’s time to get help. /wp:paragraph wp:paragraph Increased Screen Time /wp:paragraph wp:paragraph Scrolling your device to find out the latest pandemic news or communicating with loved ones during the lockdowns means more time in front of a screen these days, but don’t overdo it. Too much screen time can negatively affect your sleep habits and overall physical and mental health. It is important to find activities to do that don’t involve screens. /wp:paragraph
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