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Why a full moon may be the reason why you can’t sleep
wp:paragraph If you felt a little more tired than normal on July 13th, it’s probably because of the full moon from the night before. Seriously. /wp:paragraph wp:paragraph If that sounds crazy, researchers in Sweden have discovered a link between the lunar cycle and our sleep activity. Our brains are apparently more reactive whenever there is a full moon, which makes it harder for us to get to sleep. /wp:paragraph wp:image {"id":3541,"sizeSlug":"large"} /wp:image wp:paragraph In a similar study conducted a year ago in Switzerland, 47 healthy participants were observed as they slept in a window-less laboratory room on the night of a full moon. On average, it took them 5 minutes longer to fall asleep, and overall, they slept an average of 20 minutes less than they normally do. /wp:paragraph wp:paragraph Seeing as they were in a room without windows, it’s easy to ask how are these findings related to the moon? /wp:paragraph wp:paragraph The truth is that part is still up for speculation. While we tend to have more brain activity during a full moon (as mentioned above) they say more studies are needed before they can say for sure. One of the Swiss researchers, Dr. Michael Smith, has speculated that we may have an internal biological clock that follows the lunar cycle. But all of this is still up for speculation. /wp:paragraph wp:paragraph So next time there’s a full moon, it may be a good time to call it an early night. /wp:paragraph wp:paragraph Our summer sale is on at Papsmart.com /wp:paragraph wp:paragraph http://time.com/2973469/sleep-less-full-moon/ /wp:paragraph wp:paragraph http://www.ctvnews.ca/sci-tech/struggling-to-sleep-blame-it-on-the-full-moon-1.1907537 /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
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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
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Is it Time for a new CPAP mask?
wp:paragraph So you’ve established by now how useful your CPAP machine is for getting a good night’s sleep. But like many of our valuables, this is something that will need upgrading once in a while to have its full effect. /wp:paragraph wp:paragraph In order for the therapy to work properly, all parts of the CPAP machine need to be in excellent working condition. It is important to keep track of how long you have been using your current mask and also to be aware of the signs that tell you your current mask is wearing out. /wp:paragraph wp:paragraph Here is a list of the parts of your mask and when you should ideally replace them: /wp:paragraph wp:list Mask cushions and pillows: these parts ensure that you are comfortable while using the CPAP machine. If you experience any type of discomfort, redness or skin irritation, or if they start to show signs of wear and tear, then you will need to replace these parts. They generally last for about a month. The mask itself (excluding the headgear): usually needs upgrading every three months, if you start experiencing leaks Headgear and chin strap: if it begins to stretch and you have to keep tightening it in order to avoid leaks, you need to replace it. Usually about every six months. /wp:list wp:paragraph While it may sound like a lot, keeping your CPAP mask in tip top shape will help you with getting a good night’s sleep. You can order separate parts of a CPAP mask through sites Papsmart.com. /wp:paragraph wp:paragraph Shop now >> /wp:paragraph
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Sleep Apnea and the Middle Aged Man- What you need to know:
wp:paragraph Statistically, sleep apnea affects one in 25 middle aged men. /wp:paragraph wp:paragraph If you find yourself in this age and gender category, it does not mean that you are doomed to get sleep apnea. It just means that you need to be more aware of your health. /wp:paragraph wp:paragraph It is also estimated that about 82% of men with moderate to severe obstructive sleep apnea are not diagnosed, simply because they do not know the signs and symptoms. There are many ways to be more aware of the symptoms of sleep apnea and also how to make you less of a risk for it. /wp:paragraph wp:paragraph You are at greater risk for obstructive sleep apnea… /wp:paragraph wp:list If you are a smoker If you consistently have high blood pressure If you have other risk factors for heart failure or stroke If you are overweight If you snore at night If the size of your neck is large If you have a family history of obstructive sleep apnea /wp:list wp:paragraph Most people who have sleep apnea don’t know that they have it. It is usually a family member or partner who realises that their loved one is at risk for sleep apnea. This is why so many people with this condition go undiagnosed. /wp:paragraph wp:paragraph In order to lessen the risk of sleep apnea, some lifestyle changes you may want to think about making include: /wp:paragraph wp:list Staying active and attempting to lose weight through a healthy diet and exercise program Cutting back on alcohol, smoking and other medicines that make you sleepy Sleeping on your side, instead of your back, in order to keep your airway open /wp:list wp:paragraph Most importantly, be vigilant. If you experience excessive drowsiness during the day or if you exhibit any other symptoms of sleep apnea, consult with your doctor. If you receive a sleep apnea diagnosis, don’t wait to take action. Find a CPAP and mask that fits well and work to integrate it into your daily life. /wp:paragraph wp:paragraph Dad’s snoring keeping you up? Give Dad a PapSmart Gift Card this Father’s Day Buy a Gift Card Now! /wp:paragraph
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5 Tips for Travelling with CPAP
There’s nothing more relaxing in life than getting away for the weekend. Living with CPAP should not stop you from enjoying your holiday time. Travel can easily be accomplished and there are many ways to make the travel experience as stress-free as possible. Here are 5 tips for travelling with a CPAP machine: Pack your CPAP very carefully and be sure that it will not get damaged in transit. Most CPAP units come with a travel case, which will be handy for carrying your CPAP mask, and accessories. Remember to empty the water from your humidifier before you pack. If you’re flying, be prepared to take your CPAP machine in your carry-on baggage. And yes you will have to take it through security, but no need to worry too much as security personnel have seen these machines many times before. It also wouldn’t hurt to check with your airline to see if they have any restrictions or policies related to portable medical devices. Do not place the CPAP machine in your checked bags. There is too much of a risk that it will get damaged and chances are your airline will probably not reimburse you for the cost. Besides, if your bag is lost in transit, you will lose your CPAP machine altogether. If you plan on using your CPAP for sleeping on an overnight flight (or on a train, bus or car ride) have a plan for battery life for the length of the flight, plus three extra hours to accommodate for any delays that may occur. Think about investing in a smaller CPAP unit that is specifically made for travel. Especially if you like to go away a lot, or if you frequently travel for work. It is worth the money in the end, not to mention the convenience. Shop Travel-Sized CPAP Machines and Accessories
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Finding the Right CPAP Mask Fit
wp:paragraph So you have just been diagnosed with sleep apnea and the next step to your treatment is finding a CPAP Mask to help you sleep better at night. /wp:paragraph wp:paragraph Like many new things in life, incorporating CPAP into your life is not an easy thing to do and is going to be a bit of an adjustment. But what’s important to remember is that this is all just one more step in to getting a good night’s sleep! And that should be you main motivator for this next step. /wp:paragraph wp:paragraph Now, shopping for a CPAP Mask is something very complex (like buying new glasses, for example). There are many parts to a mask that are different from each other and have features that make itself unique to your lifestyle, including adjustable straps and the positioning of the mask part itself (just to name a few). There are many varieties of masks that come in different shapes and sizes. Finding a mask that fits properly and is comfortable is crucial to proper CPAP therapy. /wp:paragraph wp:paragraph Here are some things to keep in mind about your lifestyle when shopping for a CPAP mask: /wp:paragraph wp:list Do read or watch TV before bed? Do you wear glasses? Do you think you would feel claustrophobic in a full-face mask? Which side of your body do you sleep on? Do you have long thick hair? Can it be tied up easily at night? Do you move a lot when you sleep? Are you more of a mouth-breather or a nose breather? /wp:list wp:paragraph Also, taking proper care of your mask is important. Mask parts and the mask need to be replaced about every 3-6 months. Facial oils can break down the wear of the mask and the therapy will not work if there is not a proper seal. For this reason, regular cleaning of the mask and mask parts is also essential to successful CPAP therapy. /wp:paragraph wp:paragraph Most importantly, it is essential that you feel comfortable with the mask and ensure that it fits your lifestyle. Be prepared to work closely with your doctor and/or specialist and try on many masks until you find the one that’s right for you. If you are ordering online, be sure that there is a mask guarantee program in place. /wp:paragraph wp:paragraph Introducing ResMed's New Airfit Series. Take 15% off of the new P10, N10, or F10 CPAP Mask. /wp:paragraph wp:paragraph Promo Code: Airfit15 /wp:paragraph
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Can Snoring be dangerous for your health?
wp:paragraph It is commonly known how much of a nuisance snoring can be, but is it something that could be potentially dangerous to your overall health? /wp:paragraph wp:paragraph Snoring could be a sign of sleep apnea, where there are repeated pauses in breathing at night. /wp:paragraph wp:paragraph A complete absence of breathing at night is referred to as an “apnea.” and a partial reduction is called a “hypopnea”. Individuals who have sleep apnea have frequent apneas and hypopneas throughout their sleep typically without knowing this is occurring although they may be told of snoring and might find their sleep non-refreshing. With sleep apnea, the brain and the rest of the body may not get enough oxygen which results in light broken sleep and over time may cause serious medical disorders including heart disease. . /wp:paragraph wp:paragraph While sleep apnea can occur at any age (even children), people over 40 and people who are overweight are the most common recipients. /wp:paragraph wp:paragraph While loud snoring is the most common symptom of sleep apnea, some of the other symptoms of sleep apnea include waking up with a sore or dry throat, occasionally waking up with a choking or gasping sensation, sleepiness or lack of energy during the day, sleepiness while driving, morning headaches, restless sleep, forgetfulness, mood changes and a decreased interest in sex, recurrent awakenings or insomnia. /wp:paragraph wp:paragraph The two main types for sleep apnea are: /wp:paragraph wp:list Obstructive sleep apnea: where the throat muscles relax to the point where the airway closes or goes narrow, thus blocking air when you try to breathe in. When the brain senses the inability to breathe, people most often wake up when this happens in order to reopen the airway. This awakening is so brief that people often don’t remember it. Your partner may notice a choking, snorting or gasping sound when this happens. Central sleep apnea: when your brain doesn’t send the proper signals to the muscles that control breathing. In this case, people often wake up with shortness of breath and they have trouble falling and staying asleep. People with central sleep apnea often remember the awakening. It is often caused by heart failure or a stroke. /wp:list wp:paragraph The most common treatment of this disorder is the CPAP machine, which stands for continuous positive airway pressure. It works by blowing a steady stream of air into the airway. The flow of air is adjusted until it’s strong enough to keep the airway open while you sleep. This is the most common treatment for adults with moderate to severe sleep apnea /wp:paragraph wp:paragraph While not everyone who has sleep apnea snores, loud snoring that is followed by periods of silence is a cause for concern, especially if you wake up as a result from this. /wp:paragraph wp:paragraph Need a new CPAP or mask? Check out PapSmart.com – Canada’s Premier Online CPAP store." /wp:paragraph wp:paragraph Learn More /wp:paragraph
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