News
Working CPAP into your life: 10 tips to make it easier
wp:paragraph So you’ve just been diagnosed with sleep apnea and you have been told by your doctor that you have to use a Continuous Positive Airway Pressure (CPAP) machine in order to treat this condition. /wp:paragraph wp:paragraph This will be a bit of a change for your lifestyle and for your bedtime routine. You may feel embarrassed to have to wear this around your partner and you may feel like you’re that awkward kid with the braces in grade 7. /wp:paragraph wp:image {"id":3571,"sizeSlug":"large"} /wp:image wp:paragraph However, the bottom line is this: the machine, as un-glamourous as it may be, could actually help in saving your life, and all in all, it will make your quality of life tremendously better. /wp:paragraph wp:paragraph Here are 10 tips to make the transition easier for integrating the CPAP machine into your sleep routine: /wp:paragraph wp:list {"ordered":true} Think of it as a gift to your partner, who wants to sleep next to a loud snorer? This will help the snoring significantly. Learn everything you can about the machine so that it seems less intimidating. Choose the mask that’s right for YOU. There are many different types out there; it’s just about finding the right one. Keep the parts of the machine clean so that it works properly. Think about connecting with other sleep apnea sufferers who, like you, have to a CPAP machine each night. See if your doctor knows of any support groups or ways to connect with people going through the same thing as you. Think about making other lifestyle changes to make this easier, such as losing weight or quitting smoking. While it likely won’t cure the sleep apnea, it will make it much easier to deal with. Practice good sleep hygiene: avoid caffeine or large meals before bedtime, stick to a regular routine every night, and use the bed only for sleeping. Try to use earplugs to mask the sound of the machine so the noise doesn’t bother you. Use a humidifier to decrease dryness and skin irritation. Focus on the positive outcome of using the CPAP machine, and avoid thinking about the negative parts that may be prominent at this time. With time, you will get used to this and this will help you in the long run. /wp:list wp:paragraph Shop at Papsmart.com - The #1 Online CPAP Store. /wp:paragraph wp:paragraph http://www.helpguide.org/life/sleep_apnea.htm /wp:paragraph wp:paragraph http://www.webmd.com/sleep-disorders/sleep-apnea/features/cpap-machine /wp:paragraph
Learn more
Caffeine and Sleep: How much is Too Much?
wp:paragraph Ah coffee, most of us can’t live without it, and others could easily drink it all day every day, no matter what time it is. But as much as you may rely on it heavily, caffeine can be problematic when it comes time to go to sleep. /wp:paragraph wp:paragraph If you think that just one more cup of java is not an issue, think again. Caffeine can be found in many things we consume every day, such as coffee, tea, chocolate and some soft drinks. Everyone tolerates the effects of caffeine differently; some people feel the effects more excessively than others, so it is important that you know what your limit is. Some of the effects that caffeine can have on our bodies include: /wp:paragraph wp:list Increased alertness Headaches Nervousness Dizziness Anxiety Excessive urination Sleep disturbances. /wp:list wp:paragraph Let’s look at that last point a little more in depth. Caffeine indeed does not do good things when you are trying to go to sleep. It can cause insomnia and restlessness, and all in all, a bad night’s sleep making you feel tired and irritable the next morning. /wp:paragraph wp:paragraph Interestingly enough, research from the National Sleep Foundation does admit that there isn’t actually a great need for caffeine in our diets, but at the same time, it doesn’t pose any great risk for our overall health. /wp:paragraph wp:paragraph Many studies over time have proven that caffeine can cause a great dependence in many of us. And just any addiction, once we try to part ways with it, many of us actually go through withdrawal symptoms such as headaches, fatigue and muscle pain. /wp:paragraph wp:paragraph Doctors say that it takes around 6 hours for the effects of just one cup of coffee to wear off. This is why doctors recommend that you avoid caffeine before bedtime, so that it’s easier for you to wind down when it is time to go to sleep. /wp:paragraph wp:paragraph So be sure to put down that coffee and maybe have a glass of water before bed instead. /wp:paragraph wp:paragraph Shop at Papsmart.com - The #1 Online CPAP Store. /wp:paragraph wp:paragraph http://sleepfoundation.org/sleep-topics/caffeine-and-sleep /wp:paragraph
Learn moreSleep and Risk of Disease
wp:paragraph The relationship between sleep and your overall health is a very important one. It’s one that we all cherish. When things get rocky with that relationship, it begins to affect how you live your daily life, much like any other relationship. /wp:paragraph wp:paragraph Having a bad night’s sleep can put you in a bad mood and it can also cause you to lose focus on many simple daily tasks. Healthwise, however, having consistently bad sleep patterns can put you at risk for more serious health problems such as diabetes, high blood pressure and heart disease. /wp:paragraph wp:image {"id":3565,"sizeSlug":"large"} /wp:image wp:paragraph According to a study from Harvard University, there are many factors about your overall health that can put you at risk for developing chronic diseases. Just a few of these include: /wp:paragraph wp:list Obesity: insufficient sleep has a very strong link to weight gain. Your body recharges itself as you sleep, so the less sleep you get, the more weight you are likely to gain. Heart disease: studies have found that just one night of bad sleep can elevate your blood pressure the next day. Keep this up night after night and you can find yourself at risk for heart disease and stroke. Mood disorders: most of us tend to find ourselves in a bad mood after we’ve had a night of bad sleep, but keeping this up consistently can lead to more serious mental illness such as depression and anxiety Immune function: when you have a bad cold, your Mom always told you to get some rest right? Well it rings true as sleep when you are sick can do wonders for your body to fight off illnesses /wp:list wp:paragraph Find the right CPAP Machine Today >> /wp:paragraph wp:paragraph http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk /wp:paragraph
Learn moreRelaxation strategies for a better night’s sleep
wp:paragraph Do you find yourself feeling wound up before you go to sleep, or do you frequently experience bouts with insomnia? You are not alone. In today’s busy, on-the-go world we live it, it’s easy to have a lot on our minds. /wp:paragraph wp:paragraph When you go to sleep, however, it is important to be completely relaxed so that you can have a full, well-rested sleep throughout the night. /wp:paragraph wp:image {"id":3562,"sizeSlug":"large"} /wp:image wp:paragraph Aside from sleep hygiene, which refers to creating the perfect sleep environment, how well you sleep at night all depends on you and you alone. If you have too much on your mind and you’re not at all relaxed by the time your head hits the pillow, chances are you won’t be getting a great sleep. /wp:paragraph wp:paragraph Here are some brief exercises from Sleepfoundation.org that will help you to make your body fully relaxed for a better night’s sleep: /wp:paragraph wp:list First of all, lie down and make sure you’re in a position where you feel comfortable. Be aware of any sensation you feel in your body and relax any tension. Focus your mind solely on your body and don’t let your mind wander to anything else. This may take some getting used to but it is important to focus your attention on your body. Next, pay attention to your breathing patterns, take note of where you feel your breathing (in your chest, abdomen etc.) and take slow and full deep breaths. The act of simply breathing deeply can do wonders for relaxing your body as you go to sleep. It is also a great thing to do if you find yourself waking up in the middle of the night. Finally, be sure you’re practicing some good sleep hygiene. Stick to a regular bedtime routine every night and keep your bedroom cool and comfortable. /wp:list wp:paragraph If this all seems like a lot, think about taking a yoga class. They are a great place to practice the art of deep breathing and can help in relaxing your body and keeping your mind free from the stresses of life. /wp:paragraph wp:paragraph Shop now! Use Promo Code: LaborDay /wp:paragraph wp:paragraph http://sleepfoundation.org/insomnia/diagnoses-treatments/relaxation-exercise/ /wp:paragraph wp:paragraph http://www.psychologytoday.com/blog/sleep-newzzz/201210/yoga-can-help-insomnia /wp:paragraph
Learn moreHow much sleep do you really need?
wp:paragraph Ever seen those conflicting news articles that tell you exactly how much sleep you need? One day you need 8 hours, and another time you’re told that just 6 hours is sufficient. /wp:paragraph wp:paragraph So the question of the day is this: how much sleep do you REALLY need? /wp:paragraph wp:image {"id":3559,"sizeSlug":"large"} /wp:image wp:paragraph The truth is; there is no magic number. Even though doctors recommend 7-8 hours of sleep per night, it’s all a matter of your lifestyle and your health because everyone functions differently. Some adults can function normally with only around 6 hours of sleep, while others may require 9 hours sleep just to get though the day. Either way, it is important to pay attention to your own needs when it comes to how much sleep you get per night. /wp:paragraph wp:paragraph So how many hours of sleep do YOU need in order to feel well-rested throughout the day? Well there are a number of factors that can determine the number that is best for you. Here is a list of factors that may alter the amount of sleep that you may need: /wp:paragraph wp:list Your age: This is one of the biggest contributing factors that determine the amount of sleep you need. Children generally require more sleep than the average middle aged adult, but even some adults need more sleep than others, especially as they age. The older you get, the more your sleeping patterns are likely to change (for example, taking more naps and/or sleeping for shorter periods of time) it all depends on your lifestyle If you are pregnant: Needless to say, sleep becomes very important when your body is going through so many changes, like it does when you are pregnant, this is why doctors recommend a little more sleep for pregnant women than they may normally be used to. If you are already sleep deprived: Well this one is a no-brainer but if you still feel tired and unable to function throughout the day, it is best that you make sleep even more of a priority and stick to a routine every night that will help you get more shut eye and feeling well rested throughout the day. /wp:list wp:paragraph All in all, you are the only one who knows exactly how much sleep YOU need to have a happy and productive life! /wp:paragraph wp:paragraph Our summer sale is on at Papsmart.com /wp:paragraph wp:paragraph http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898 /wp:paragraph wp:paragraph http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need /wp:paragraph
Learn moreAlcohol and Sleep- What you need to know
If you think that just one beer or wine will help you fall asleep at night after a long day, think again. While it’s easy for people to nod off after a few drinks, alcohol actually has negative effects on your quality of sleep. It is estimated that over a third of adults have used alcohol as a method to help them fall asleep at least 3 times a month. Insomnia is common among many adults and there are ways to sleep easier at night without the negative effects of alcohol. Here are four ways that alcohol can mess with your sleep: It can affect how deep your sleep is: rapid eye movement (or REM) is a stage of sleep where people dream. Researchers call it the “mentally restorative” state of sleep. Alcohol affects this by interfering with REM stage, so you are not getting as deep of a sleep as you would without alcohol in your system, and it has also been known to induce nightmares. This makes you feel exhausted the next day, and let’s face it, nightmares will not help you get a good night’s sleep. You will find yourself waking up frequently throughout the night: alcohol makes you feel dehydrated as it encourages the body to loose extra fluid, so you may be running to the toilet in the middle of the night a few times, which is never any fun. It makes you snore loudly, even if you have never snored before: alcohol relaxes the muscles in your body, which also means that your breathing patterns will not circulate properly, which means you are likely to snore Alcohol shortens the length of time that you sleep for: as mentioned above, that important “REM” stage of sleep that is affected when you drink will also cause you to wake up after only a few hours of sleep. As the alcohol starts to wear off, your body will easily go out of that deep sleep cycle you may think you’re getting and it will cause you to wake up easily too, thus affecting your quality of sleep The bottom line is this; alcohol should not be used as a method to fall asleep. There’s nothing wrong with wanting a drink or two at the end of a hard day, but be sure to quit a few hours before it’s time to go to sleep. See your doctor if you are having trouble sleeping and need help. Improve Your Sleep with the Right CPAP Mask
Learn moreProfessional Athletes with OSA
wp:paragraph We all remember Shaquille O’Neal. He is a retired basketball player and is known as one of the heaviest players to play in the NBA. His strength made him a dominant force on the basketball court and this made him a hero to many people. /wp:paragraph wp:paragraph What you may not know about Shaq, is that off the court, he has to deal with obstructive sleep apnea, and wears a CPAP machine to bed each night to control his breathing while he sleeps. /wp:paragraph wp:image {"align":"center"} /wp:image wp:paragraph So if you think you are the only one that has to deal with sleep apnea, you are definitely not alone. According to Christopher Winter, medical director of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville, Virginia, there are many athletes who suffer from sleep apnea, and have to take precautions in their sport. /wp:paragraph wp:paragraph Why you ask? Well, many athletes fit the list of contributions to the causes of sleep apnea, such as weight, having a thick neck, or having pre-existing allergies or other medical conditions. In other words, professional athletes are just as much at risk for sleep apnea as anyone else is. /wp:paragraph wp:paragraph Winter says that the condition can take a toll on their athletic performance, as well as their cardiovascular system, meaning they have to be extra careful and take their training very seriously. It can also throw an athlete off their regular sleep schedule, which is not good for training and overall performance. /wp:paragraph wp:paragraph NFL Player Reggie White, NBA star Anthony Bennett and another NFL Player, Tony Dorset, are just a few well-known athletes who have to deal with sleep apnea in addition to their training. White, sadly, did not seek treatment in time and died in 2006, reportedly from causes related to sleep apnea. This is why seeking proper treatment for the condition is very important. /wp:paragraph wp:paragraph For O’Neal, however, he has said that he feels more energetic and that his quality of life has improved tremendously. It was his girlfriend who first started to believe that something was wrong and he sought treatment right away. /wp:paragraph wp:paragraph So if Shaq can wear the mask, so can you. /wp:paragraph wp:paragraph Our summer sale is on at Papsmart.com /wp:paragraph
Learn moreOSA and Car Accidents
wp:paragraph If you think that your obstructive sleep apnea diagnosis has nothing to do with driving, think again. /wp:paragraph wp:paragraph Did you know that people with sleep apnea are twice as likely to be involved in a car accident? A lot of this has to do with the fact that so many people with sleep apnea are undiagnosed and untreated, and as a result they feel extremely tired during the day. /wp:paragraph wp:paragraph According to the National Highway Traffic Safety Administration, sleep deprivation is a cause of 100,000 car accidents each year. Your reaction time when you are sleepy is just as slow as if you were drunk. Scary, right? /wp:paragraph wp:image {"id":3551,"sizeSlug":"large"} /wp:image wp:paragraph Just last December, a Metro-North train in New York derailed, causing multiple injuries and four deaths. An investigation later revealed that the train engineer suffered from severe Obstructive Sleep Apnea, and had passed out at the time of the accident. His condition was, unfortunately undiagnosed at the time. /wp:paragraph wp:paragraph This is why it is important for you to be aware of your symptoms and seek medical help if you think you are suffering from sleep apnea. Some of the effects that being sleep deprived can have on your driving are: /wp:paragraph wp:list Impaired coordination Delayed reaction times Impaired judgement Impaired your memory and ability to retain information If you have trouble focusing on the road and/or if you keep b Repeatedly yawning and rubbing your eyes Trouble keeping your head up Drifting from lane to lane Feeling restless and irritable /wp:list wp:paragraph Driving when you are sleepy is never okay, and has many repercussions with it. Recognising the signs and symptoms and being aware of your symptoms is extremely important in a proper diagnosis. It could save your life, or somebody else’s. /wp:paragraph
Learn moreSummer 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 more