News
Summer Allergies and Snoring
wp:paragraph Dealing with allergies at any time of the year isn’t fun. Suffering from allergies in the summer months, when you’re supposed to be enjoying all that summer has to offer is even worse. Add snoring into the mix and you may be really struggling. /wp:paragraph wp:paragraph So why is it that some people’s allergies get worse in the summer? /wp:paragraph wp:paragraph Well, seeing as trees and grass tend to pollinate in the spring and summer, those of us sensitive to certain allergens are more at risk to this kind of exposure. /wp:paragraph wp:image {"id":3548,"sizeSlug":"large"} /wp:image wp:paragraph Furthermore, if you work in a building that has the A/C on full blast in the summer (as many places do), or if you like to keep your home very cool in the summer, you can be at double risk of allergen exposure. When it’s hot outside, the transition of the two extreme temperatures can be a huge trigger for allergies. /wp:paragraph wp:paragraph For those of you who already snore, or if you suffer from (or are at risk for) sleep apnea. Your allergies can actually worsen your snoring. Fortunately, there are a few ways to make life easier for you allergy sufferers and (hopefully) cut down on snoring. /wp:paragraph wp:list Make sure you are not keeping your home too moist as this can trigger mould growth. Use a dehumidifier if you need to and be sure to change the air filter regularly. Keep your home clean to reduce dust. Keep your pets clean, and out of your bed if possible Keep yourself healthy! Your allergies will be not nearly as drastic if you eat healthy and exercise regularly. /wp:list wp:paragraph If you follow all these steps and are still not feeling better, don’t be afraid to seek professional help /wp:paragraph wp:paragraph http://www.metroeastallergist.com/articles/allergies-and-sleep-apnea /wp:paragraph wp:paragraph http://www.smileomaha.com/blog/summer-allergies-making-snoring-worse /wp:paragraph wp:paragraph Our summer sale is on at Papsmart.com /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
Learn more
Ten Tips for a Better Sleep this Summer
wp:paragraph There’s nothing better than those warm, relaxing summer days, but getting to sleep in the summer can be difficult. Between the hot and humid weather and vacation on our minds, it’s easy to have many sleepless nights.. Here are 10 tips for a better sleep this summer: /wp:paragraph wp:list {"ordered":true} Create a normal bedtime routine. Do the same things each night to wind down such as having a cup of tea, taking a warm shower or bath, reading, or listening to soothing music. Aim to go to bed and wake up at the same time every day, even when you are on vacation. Avoid caffeine, nicotine and alcohol when it is close to bedtime. The effects can take hours to wear off and will disrupt your quality of sleep. Stay away from large meals close to bedtime. The discomfort you have from eating too much will only keep you awake at night Indulge in relaxing exercise such as yoga to help relax yourself before you sleep. Keep any vigorous activities such as running to earlier in the day, so you are not too wound up before bedtime. Associate your bed with sleeping only. Don’t use it as a couch during the day for reading or watching TV. Take one hour before you go to bed to wind down and de-stress yourself. Power down all your electronics and avoid any stressful conversations with your partner. Make this a part of your bedtime routine as mentioned in #2. Create an ideal sleeping atmosphere in your room. Ensure the room is cool enough to your preference and use earplugs and room-darkening shades if you need to. Avoid too much napping during the day as it may keep you up at night. Know when to seek help. Everyone has those nights where we can’t sleep no matter how hard we try, but if it happens consistently and it interferes with your daily life, then it’s time to see a doctor. /wp:list wp:paragraph Find the right CPAP Machine Today! /wp:paragraph wp:paragraph http://sleepfoundation.org/ask-the-expert/sleep-hygiene /wp:paragraph wp:paragraph http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379 /wp:paragraph
Learn more