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Spring Forward your Sleep
wp:paragraph In just a few days, the clocks will be moving forward by one hour for the “spring forward” time change. Unlike the fall, where an hour is gained, the spring time change tends to be a little more difficult on many people. Since you lose an hour, your sleep schedule and routine may be thrown off a bit, leaving you feeling a little “off” for a few days afterwards. /wp:paragraph wp:paragraph Luckily there are a few ways to make this transition a smooth one. Here are a few tips for adjusting to the spring time change. /wp:paragraph wp:paragraph Transition gradually /wp:paragraph wp:paragraph Starting a few days beforehand, try to gradually move your bedtime earlier by just 15 minutes each night. This also means that you may be waking up a little earlier, however you will still be getting the same amount of sleep as normal. This will not only help you to feel well rested but will also help to lessen the effects of the time change once it happens. /wp:paragraph wp:paragraph Practice good sleep habits /wp:paragraph wp:paragraph Even with a time change, good sleep habits are important for a well-rested night of sleep. Don’t deviate from your normal bedtime routine and avoid heavy meals and stimulating substances before bedtime (including caffeine, alcohol and tobacco). It will also help to get some exercise in during the daytime, and to try and get as much sunlight as possible during the day to help with your internal clock. /wp:paragraph wp:paragraph Give yourself some grace /wp:paragraph wp:paragraph This transition does not come easily to everyone. If you are feeling affected by this in a negative way, know that you are not alone! If a short nap during the day will help you get back on track with your sleep schedule, this is not a problem as long as you do not make this a regular habit. Also, if you are experiencing insomnia because of this, try not to “sleep it off.” Rather than lying awake for an extended period, get out of bed and do a relaxing activity (such as reading) until you start to feel sleepy. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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Sleep Differences in Women
wp:paragraph In honour of International Women’s Day on March 8th, we will be looking at sleep differences between women and men. While it may be easy to think that something like sleep affects both genders the same way, this is not necessarily the case. Here are a few of the major differences in sleep habits among women. /wp:paragraph wp:paragraph Amount of sleep required /wp:paragraph wp:paragraph The average adult requires around 7-9 hours of sleep each night, though women tend to do better with a little more than that. What you may not know is that women have more trouble fulfilling this requirement more than men do. This is often because of a few minor differences in both the REM sleep cycle and the circadian rhythm (AKA your internal clock) for women. While the differences are very subtle, it can still add up and affect a woman’s sleep cycle significantly more. /wp:paragraph wp:paragraph Insomnia and other sleep disorders /wp:paragraph wp:paragraph This includes sleep apnea, and chronic insomnia just to name a few. Did you know that women are 40% more likely than men to experience insomnia in their lifetime? Insomnia in women also comes with more symptoms than in men. And let’s not forget about sleep apnea, while it is diagnosed in men more often, women can still get it too and sadly, a lot of sleep apnea cases in women go mis-diagnosed because of how common it is in men. /wp:paragraph wp:paragraph Hormones /wp:paragraph wp:paragraph One of the biggest factors of sleep differences amongst the genders! A shift in hormone production throughout a woman’s life can create sleeping issues. This starts as early as puberty, once a woman starts menstruating. A drop in hormone production before a woman’s menstrual cycle can cause physical and emotional effects, which include a lack of sleep. Pregnancy also brings a significant change in hormone production that can interfere with a woman’s sleep cycle not only throughout pregnancy, but in the post-partum stage as well. Finally, menopause has been known to create many sleep disturbances in women, thanks to many symptoms such as hot flashes and night sweats. /wp:paragraph wp:paragraph Contact us for more information. /wp:paragraph
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What is Sleep Hygiene?
wp:paragraph You may know hygiene as a term that refers to maintaining good overall health, whether through brushing your teeth daily or taking a shower to keep yourself clean. /wp:paragraph wp:paragraph Sleep hygiene is basically the same idea. It refers to good habits to help you get a good night’s sleep, which is extremely important seeing how vital sleep is to your overall health. /wp:paragraph wp:paragraph Bad sleep hygiene can occur when you are having trouble falling asleep, you don’t stay asleep through the night, you are awoken frequently by external factors, or if you are feeling excessively sleepy during the daytime. Of course, there will be days where your sleep hygiene may get off track for a night or more but staying as consistent as possible is important for proper sleep hygiene! /wp:paragraph wp:paragraph Here are four tips to maintaining proper sleep hygiene: /wp:paragraph wp:paragraph Set a proper sleep schedule /wp:paragraph wp:paragraph Decide on a bedtime that works best for you and gives you the 7-9 hours of sleep you need. Make sure you stick to this as much as possible and try and keep your wake-up times consistent as well. Also, try and avoid daytime napping, if possible, as this can interfere with your sleep routine. /wp:paragraph wp:paragraph Follow a good bedtime routine /wp:paragraph wp:paragraph Everyone has their own preferences when it comes to bedtime routines but in general, make sure your routine is one that will help you to relax and wind down. Dim your bedroom lights, put all your technology devices away at least 30 minutes before bedtime and do a relaxing activity that calms you down. /wp:paragraph wp:paragraph Practice healthy habits in the daytime /wp:paragraph wp:paragraph This is one of the key pieces for getting a good night’s sleep. Maintain a healthy diet that includes lots of fruits and vegetables, stay hydrated, and try to get in around 30 minutes of exercise during the daytime. Also, try to avoid alcohol, caffeine, and nicotine close to bedtime. /wp:paragraph wp:paragraph Create the perfect sleep environment in your bedroom /wp:paragraph wp:paragraph Make sure your bedroom is a place that promotes good sleep! Make sure your bed has a comfortable mattress, pillows, and bedding, and use blackout curtains to block out any outside light that may disturb your sleep. Keep the bedroom at a comfortable temperature and take advantage of earplugs or a white noise machine if you are sensitive to external noise. /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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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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