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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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Four Myths about Sleep Apnea
wp:paragraph Sleep apnea, as you may know, is a condition that causes a pause in your breathing for approximately 10-30 seconds while you sleep and can happen up to several times in a night. There are many myths and misinformation around sleep apnea given how complex the condition can be. Here are four myths you may or may not have heard about sleep apnea. /wp:paragraph wp:paragraph 1. Only older adults get sleep apnea. /wp:paragraph wp:paragraph This is not true. While most cases of sleep apnea occur in middle-aged adults, you can develop sleep apnea at any age. It can even occur in children! That said, the risk of developing sleep apnea does increase as you get older, however the condition is not at all based solely on age. /wp:paragraph wp:paragraph 2. Sleep apnea is the same thing as snoring. /wp:paragraph wp:paragraph Not necessarily. Snoring is very common in adults, however it is actually different from sleep apnea. Snoring is certainly a common symptom that leads to a sleep apnea diagnosis, however you can still snore at night and not have sleep apnea. /wp:paragraph wp:paragraph 3. Only people who are overweight can develop sleep apnea /wp:paragraph wp:paragraph While the risk of developing sleep apnea does increase if you are overweight, this is not necessarily true. Loosing weight and adapting a healthier lifestyle can certainly lessen the severity of your sleep apnea symptoms, but this is not a cure. It is important to speak with your doctor if you think you have sleep apnea and they can conduct the proper testing and discuss treatment options to help you sleep better. /wp:paragraph wp:paragraph 4. Sleep apnea will go away on it’s own /wp:paragraph wp:paragraph False! Sleep apnea is a serious condition that needs medical attention. If left untreated, this can cause a number of health issues including stroke, diabetes, heart disease and mental illnesses such as depression. Depending on the severity of your sleep apnea, your doctor may recommend some lifestyle changes if you have a mild case. More severe cases of sleep apnea may require you to wear a CPAP mask at night in order to treat it (more information about CPAP masks and accessories can be found at papsmart.com). /wp:paragraph
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I think I have sleep apnea, now what?
wp:paragraph For many people, a sleep apnea diagnosis, or even the possibility of having sleep apnea without a proper diagnosis can feel overwhelming and scary. It is important to know that this is a condition that is very treatable and can put you on track to getting a good night’s sleep again. Not treating a possible sleep apnea diagnosis can lead to many serious health problems. /wp:paragraph wp:paragraph When to see a doctor; /wp:paragraph wp:paragraph Some of the symptoms, such as loud snoring, insomnia, and waking up with a dry mouth or headache in the morning can be an occasional occurrence, however if this is something that is happening very consistently and affects how you function in the daytime, then it is time to make an appointment with your doctor. Also, if you are having episodes in which you stop breathing during sleep, this can be very serious and needs to be addressed by a medical professional. Too often, sleep apnea patients have no idea this is happening and it is another person (such as your spouse) that is observing this. /wp:paragraph wp:paragraph How to treat sleep apnea; /wp:paragraph wp:paragraph Most mild cases of sleep apnea can be treated with lifestyle changes such as loosing weight or quitting smoking. Everyday allergies can also cause mild forms of sleep apnea, in which an allergy treatment will address it. /wp:paragraph wp:paragraph For those with moderate to severe sleep apnea, your doctor may recommend a therapy called Continuous Positive Airway Pressure (CPAP). This is a mask that is worn overnight and is designed to deliver air pressure that will keep the passages of your airway open throughout the night, and will address any breathing episodes you may have while sleeping. The CPAP machine may seem overwhelming at first, but this has proven to be an extremely effective option for those who suffer from more severe forms of sleep apnea. /wp:paragraph wp:paragraph There are lots of different types of masks, machines and accessories out there, and you will need to find the one that is the best fit for you. Your doctor will have the best advice on this, or will be able to recommend you to a specialist who can answer any questions you have about the CPAP machine and how it works. There are also tons of options available on CPAP Machines - PAPSmart Canada, including masks, machines and other supplies and accessories. /wp:paragraph
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The Truth about Using Cannabis as a Sleep Aid
wp:paragraph One of many questions that have become asked a little more in the past few years: can I use cannabis or medical marijuana to help me sleep? /wp:paragraph wp:paragraph While the conversation around cannabis may have been a bit controversial at times (and still is) there has been a lot more research conducted on cannabis use over the past few years since it has become legal in Canada. There is still a lot that is to be learned, especially on how it affects your sleep cycle, but since many people choose to turn to cannabis as an aid to fall (and stay) asleep, it is important to know just how this can influence your body and sleep cycle overall. /wp:paragraph wp:paragraph So, what are the effects of cannabis use on sleep? /wp:paragraph wp:paragraph In general, many people use cannabis as a form of relaxation, and to help aid other ailments with the body, such as chronic pain or mental issues such as anxiety. When it comes to sleep, many adults have found cannabis to be effective as a sleep aid, especially if you suffer from insomnia. It can be known to help you fall asleep faster and stay asleep as well. It can give you more of a “deep sleep” and has occasionally been known to promote some vivid dreams as well. But like any other substance, there can be some other side effects from its usage and it may not work for everyone. /wp:paragraph wp:paragraph Will using cannabis before bedtime work for me? /wp:paragraph wp:paragraph While a lot of the research on cannabis and sleep is still relatively new and there is still so much about it to be learned, the one thing medical experts warn is that using cannabis too much could impair your REM sleep cycle, which is vital for getting a good night’s sleep. Those who suffer from moderate to severe sleep apnea will need to especially be aware of the effects of cannabis before bedtime, however if you use a CPAP device at night (like the ones found on CPAP Machines - PAPSmart Canada ) this can be less of an issue. /wp:paragraph wp:paragraph Studies completed in the past few years have shown that medical cannabis may not necessarily be an effective aid for long term use, however using a little bit before bed can sometimes be beneficial, as long as you don’t overdo it. If you are still unsure, the best course of action would be to speak to your doctor for advice. Depending on your overall health, cannabis may not be the best course of treatment for everyone, however your doctor can recommend what is best to help you with insomnia. Like any other substances, please be sure you are using cannabis and/or medical marijuana responsibly. /wp:paragraph
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How Stress Affects your Sleep
wp:paragraph It is no secret that most of us have experienced stress in one way or another, especially these days seeing as we are still in the middle of a global health pandemic. Stress is something that can influence the body in so many ways, including how you sleep. If you have ever found yourself tossing and turning in the middle of the night and you cannot seem to fall asleep, you are not alone. /wp:paragraph wp:paragraph How to tell if stress is causing your poor sleep /wp:paragraph wp:paragraph First, getting poor sleep at night can have a significant effect on how you function during the daytime. If you are finding yourself having low energy, trouble concentrating, and you are in a negative mood, then your sleep may be to blame. /wp:paragraph wp:paragraph Sleepless nights do happen to all of us every now and then, however it becomes a concern when this happens many nights in a row and if affects how you function in the daytime. /wp:paragraph wp:paragraph With everything going on in the world these days, it is easy to have a lot on your mind when it is time to go to bed, but do not let this take a toll on your sleep routine. If this is not addressed and dealt with, this can lead to more significant health conditions. /wp:paragraph wp:paragraph How to reduce stress levels to improve your sleep /wp:paragraph wp:paragraph Whether your stress is caused by the current events in the world, or factors in your personal life such as work or relationships, it is important to identify the source of the stress and try to address it. While it may seem challenging and it may be difficult to resolve, knowing what is causing your stress can be important to helping you sleep better. /wp:paragraph wp:paragraph There are few other healthy habits to incorporate in the daytime that can help you sleep better at night: /wp:paragraph wp:list Limit the time you spend on electronic devices Get in some exercise during the daytime Stick to eating a healthy diet Limit your caffeine and alcohol intake Practice some mindful meditation techniques before bedtime Seek support from family or friends Speak to your doctor if you have exhausted all your other options to no avail /wp:list
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Back to School Sleep Tips
After the fun and relaxed pace of summer, easing back into the school year routine can be daunting. But starting and maintaining a heathy sleep schedule is crucial to your child’s ability to learn, engage, and grow. Here are five easy tips to help your child adjust to the right style of sleep needed for school: Before school begins, start getting your children used to the sleep schedule they will follow during the school year. Allow about two weeks, and work incrementally with an earlier bedtime and wake up time. Create a relaxing bedtime routine. This can mean a bath and bedtime stories for younger kids, or reading for older ones. Avoid strenuous, exciting, and loud activities, including television and video games. Avoid larger snacks and meals close to bedtime because digesting large amounts of food can be disruptive. If your child needs a snack, look to warm milk, plain yogurt topped with real fruit, or cheese and crackers. Build a relaxing bedroom. This promotes an easy and deep sleep. Try using blackout curtains, keeping the room cool, and removing as many distractions as possible that could encourage your child to stay awake instead of sleep. Do you know a great way to encourage healthy sleep patterns? By modelling them yourself! You can show your child how important a healthy sleep is by doing all of the things that you tell your child to do. What’s great is that you too will get better sleep. What’s not to like? Having to restart a schedule can signal the end of summertime fun, but it will make the transition to school easier. By following the simple tips above, you make this transition relatively seamless while ensuring your child gets the sleep they need in time for school. Explore All CPAP Products and Collections
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Surviving CPAP and the Summer Heat
Warm weather, long days, and beautiful blue skies – the signs that summer is here. While many people are thrilled about the arrival of the season, when you have sleep apnea, summer can lead to long, sleepless nights. However, you can beat that summer heat even when you use a CPAP machine to treat your sleep apnea. Here’s your quick survival guide: Darkness reigns: When the days are long, you may think it’s not yet time to go to sleep. By making your bedroom as dark as you can, you can increase the desire to sleep and keep cool your room too. Shower power: Try taking a shower before going to bed. Not only will you feel more comfortable for sleeping, you will also remove any pollen that can keep you up at night. Cool room: If you don’t have an air conditioner, you can still cool your room by placing shallow bowls or pans of cool water in front of a fan. This creates a refreshing cool mist. Less humidity: Humidity can really put a damper on a good night’s sleep. If you live in a locale that sees higher humidity levels, consider getting a dehumidifier. It does double duty – removes the humidity in the room and minimizes the buildup of mold spores. Clean time: Heat and humidity can lead to mold growth in the summer – even in your CPAP machine. Make sure you clean your machine on a regular basis and look for signs of growth. Same and steady: Do your best to keep to the same sleep schedule, both during the week and on weekends. Sunscreen: No one likes a sunburn, but just think how uncomfortable wearing a CPAP mask is while your face is tender! Use sunscreen, wear a wide brimmed hat, and stay in the shade to avoid this issue. Pollen-ation: Allergies and sleep apnea are not great pals. Check local pollen reports and avoid going out on those days where the counts are higher. Schedule an appointment: If you still need help getting a good night’s sleep, schedule a doctor's appointment. They can prescribe allergy medication or suggest other ways that you can regain a healthy sleep. Having sleep apnea can wreak havoc with your sleep. Using a CPAP machine and following the tips above can help ensure that your slumber remains steady and solid no matter the conditions outside. Shop Reliable CPAP Machines
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Tip On Getting A Good Night's Sleep
With Father’s Day just behind us, it’s a time to think about dad’s sleep health. When you’re a dad of one or more active children, having healthy sleep habits can have a huge effect on your overall quality of life. But kids can certainly stymie your best intentions. If you want to get the best chance of getting a good night’s sleep and feeling as rested as you can, here are some tips you should try: Even though the weekend may seem like a time to relax your nightly routine, try to go to sleep at the same every night. This helps your body regulate its schedule. Create a relaxing nightly routine. This lets your body and mind understand that it is time to slow down, and prepare itself for sleep. Make sure your bed and pillow are comfortable. If you feel lumps or have an achy back when you wake up, you may want to get a new mattress. If you have trouble falling asleep or staying asleep, take a look at your room. Is it dark enough for you? Do you have distractions that you can avoid? Designate your bedroom as a place for sleeping and only sleeping. Get a decent amount of daily exercise. This will help you get tired and be able to get to sleep instead of feeling restless and fidgety. A healthier lifestyle will also help you get better sleep. That means having a better diet, reducing your caffeine and alcohol intake, and avoiding eating foods late at night that can keep you up. If you go to bed but sleep seems elusive, leave your bedroom and do a quiet and stress-free activity until you do feel sleepy. If you have done all of these tips but still have problems sleeping, staying asleep, or feeling rested, you may want to schedule a visit with your doctor. They can recommend other strategies that promote sleep, or even find physical issues that are affecting your sleep. Your kids will appreciate a well-rested dad, and so will you! Save Big During the PAPSmart Fall Sale
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How to Get the Best Results out of Your CPAP Machine
When you have trouble sleeping every night and feel exhausted even after just waking up, a visit to your doctor should be in order. If you are diagnosed with sleep apnea, your treatment may include using a Continuous Positive Airway Pressure machine. By wearing a small mask over your face and nose and with straps to secure it in place, your CPAP machine sends a flow of air into your airways. This gentle and continuous stream of air keeps your airways open to ensure that you can get a restful sleep without interruptions due to sleep apnea. Getting a good night’s sleep is one thing. To make sure that every night’s sleep could be a great one, here are some ways to get the best results from your CPAP machine: Use your machine every time you sleep. At night, when you nap, or even when you travel, using your machine every time you snooze encourages not just healthy sleep, but increases your overall health too. Find your comfort zone: Understandably, sleeping while wearing a mask may not be that comfortable at first. But keep at it! It may not take as long as you think to get used to wearing the mask. If certain aspects to your CPAP machine are truly bothersome, ask a professional to help you adjust its fit, settings, or components. Clean machine: Like any machine, for your CPAP to run optimally, it needs to be cleaned on a regular basis. Hand wash parts, use distilled water when cleaning, and remove dust buildup. Daily life: To help your CPAP machine work well, it helps if you tweak aspects of your daily life. Getting more exercise, eating a well-balanced diet, and reducing both caffeine and alcohol intake will all complement your treatment and promote a healthy lifestyle. Dry time: Using a CPAP machine can have a few side effects, including a dry mouth and throat while you sleep. You can use special add-ons, such as a humidifier, specially designed for your CPAP machine to minimize or eliminate issues that can affect your sleep. A good night’s sleep is a beautiful thing. Making sure that you get the right amount of continuous positive airway pressure can make this dream into a reality. And by applying the tips above, you can help ensure that golden slumbers are never far away. Shop Reliable CPAP Machines
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