Insomnia, Snoring, Sleep Apnea

5 Sleep Myths Busted

amykr — Tue, 15 Nov 2011 03:06:48 +0000

There are so many myths about sleep and so many people who believe that the rules apply to everyone but them. The truth of the matter is that our bodies need so much sleep and they are designed to work with our environment. This includes the fact that it is light out during the day and dark at night. So here are five myths about sleep that everyone thinks do not apply to them and why you should not ignore them.
1. I do not need 7-8 hours of sleep. There are a small group of people who are short sleepers and trust me you probably are not one of them. Life everything 7-8 hours is an average. But our bodies need this much sleep so we can go through the different stages of sleep. If you do not get enough sleep you will not wake refreshed. During the first third of the night you will be in slow wave sleep which is where your body heals and grows. The last part of sleep is when you have your extended REM cycle, when you dream, this allows your brain to reboot. If you wake too early you miss out on the last REM or worse you will wake during it.
2. I need the television on to sleep. This one is so untrue it hurts. Television is actually designed to wake you up by using the flashing of light and dark. If you have a sleep disorder that causes you to wake during the night or that keeps you from maintaining sleep having the television on will keep you from returning to sleep. Again the light will stimulate you and keep you from going back to sleep. You do not need the television to go to sleep. You need a stronger sleep routine prior to going to bed so you can go to sleep faster. If you are waking during the night you should talk to your doctor because it may be a symptom of another issue that is not being treated.
3. If I stay up all night and cram for work, a test or anything I will do better. The truth is our minds move things from short term to long term memory when we sleep. So if you give up sleep you will not recall information as easily or as quickly. Also sleep deprivation causes issues such as poor memory recall and the inability to concentrate.
4. I can make up my missed sleep by sleeping in on the weekends or on weekdays. There is an element of truth to this but our body is not designed to constantly miss sleep and then make it up a week or two weeks later. Our body craves routine. This is why you should have the same bedtime every night. That does not mean you cannot go out once in a while but a routine of regular sleep is what will help you achieve optimal health.
5. Alcohol helps you to sleep better. Although a drink can help you to go to sleep faster over the night it will actually cause disruption of your sleep. Your body goes through a certain cycle of sleep and alcohol keeps the second half of the night from going the way it should. Instead you will have multiple awakenings and will not be able to go into dream stages properly. If you do drink you should stop three hours before going to bed so it will not affect your sleep.
Sleep is probably one of the easiest ways to help you be healthy. However if you do not take it seriously you can develop problems from sleep deprivation. Create your routine, go to bed at the same time each night and make sure you get enough sunlight in the morning and you will soon see that you will have more energy and a sharper mind.

The Challenge of Proper CPAP Mask Choice

amykr — Fri, 29 Jul 2011 03:07:22 +0000

It is always a challenge when we have met a person for the first time and we ask a few questions and than we have to help them choose a mask that will work for him or her. This is a very interactive experience that can take a short period of time, or what usually happens is that it takes quite a bit of time making the decision. There are basically five ways to make this experience easier and more successful
1. You need to come in with your mind open. Many people go into the experience thinking they know what want in a mask. This may be because a friend has a CPAP and is successful with a mask they chose and so you figure it will work for you. It could also be because you went researching on the internet and thought the newest mask on their looked like something you want. The truth is that there are so many masks on the market because there are that many different needs for different people.
2. Claustrophobia does not mean that a smaller mask is a better mask. The fact is that nasal pillows and can sometimes feel stronger and make you feel more claustrophobic. A mask that allows you to breathe through your mouth may be more comfortable. There are masks on the market that do not block your line of vision and will make you feel more comfortable.
3. If you take steroids or blood thinners your skin will react differently to masks. Your skin will be more fragile. The person working with you needs to be aware of this so they can choose a mask that puts less pressure on the bridge of your nose. There are extra cushions if needed but the ideal is to find the right mask that does not put pressure on your face.
4. Do not be afraid to ask to try a different mask. You will be using this mask for a long period of time and you have the right to try as many masks as you want. You are not annoying the technologist. We would rather have someone tell us that there is a problem with the mask during the night than to find it out after the test when they cannot do anything about it.
5. If you think you will need time to get used to the mask and the therapy see if you can come in before the night of your study. In many labs they will have you come in for a PAP NAP during the day. They will allow you to trial masks and get used to the pressure during the day. It is a great opportunity to take your time and not feel the pressure of having to go to sleep on the machine right away.
CPAP therapy can help you to improve your health and allow you to feel more energetic. Being successful using the therapy requires that you find just the right mask whether it is a full face mask, nasal mask or nasal pillows. The goal is for you to find a mask that will allow you to sleep comfortably and breathe easily.

Did Shaq Retire Because of Sleep Apnea?

amykr — Sun, 05 Jun 2011 14:05:21 +0000

Shaquille O’Neal recently let the world know he has sleep apnea. He shared his experience of testing and treating it with the world on You Tube. A month later he is announcing his retirement from professional sports. Is it possible that the long term effects of sleep apnea have caused him to feel he has come to the end of his career sooner than he could have? Did his poor sleep from traveling and changing time zones add to the problems he was already having?

Sleep is important to everyone but for an athlete it is an essential part of training. Getting slow wave sleep is where the body releases its growth hormone and heals itself. This deep sleep occurs during the first third of the night. If, like Shaq, you stop breathing 20-39 times an hour it becomes impossible for the body to reach this portion of sleep. Add to the inability the stress of his oxygen dropping throughout the night so he is unable to give enough oxygen to his muscles and you do not get fed. Finally add the stress all this lack of sleep on the body as a whole will keep his body from healing properly.

Shaq also lived a life that kept him from having good sleep hygiene. Traveling and the constant change of time would cause issues with his ability to go to sleep and wake up. The body works best when it has a routine and with constant changes not only of time but also the light that stimulates the brain to help regulate the body rhythm can make the brains ability to shut down difficult.

If Shaq had actually treated his sleep apnea earlier it might have helped improve his health significantly. As this stress works on the body it contributes to high blood pressure, diabetes, heart disease, stroke, and current research has even linked it to certain types of cancer. The body needs rest to recover and it needs rest to reboot our brain and help with our short term memory. When we do not get this solid rest we pay a price with out health. Although Shaq has played professional ball for 19 years he may have been able to go that 20th season if he had just rested a little better.

What lessons can we learn from this in our own lives? We should listen to our bodies. Snoring and fatigue are not normal. They are signs that should be listened to and discussed with your doctor. If you live alone and do not know if you snore but have other health issues such as high blood pressure or diabetes that are not improving even on medication you might want to ask your doctor about sleep apnea. You might also think that sleep apnea is just for those who are overweight, this is not the case. You can be any size or shape and have sleep apnea. It is more about how your airway is built then how much fat you carry on your body.

Overall sleep is important to your health and if you get a good night sleep each night you will find that your health and your energy levels should improve.

amykr — Wed, 16 Feb 2011 12:41:55 +0000

We have been included in the 40 best blogs for people with insomnia.
http://ping.fm/TaNdL

amykr — Wed, 16 Feb 2011 12:40:27 +0000

We have been included in the list of 40 best blogs for people with insomnia.

http://ping.fm/l3aaA

5 Reasons Why People Fail at Using CPAP

amykr — Tue, 15 Feb 2011 22:09:47 +0000

CPAP therapy is considered the gold standard for treating sleep apnea. It is a machine that uses a mask of some type to deliver a specific pressure of air to help keep the airway open. The problem with CPAP therapy is that it does take getting used to in order to be successful in using it nightly. There are some very specific reasons that people fail to be able to adjust to it and there a definitely ways to overcome these obstacles to be successful and feel better.

1. There is a lack of communication. Many patients are afraid they are disturbing someone if they call when they are having issues with their CPAP. The truth is that if you want to be successful using your machine you need to communicate your issues with a professional. Depending on who you are working with you should call your doctor, the company that set up the machine or the sleep lab who performed your study. There can be many issues but if no one knows you are having problems then the problem can not be fixed.
2. You have the wrong mask. If you had a sleep study where they fit you with a mask you must remember that you were only there for a short time. A mask might seem right during the study but may not fit as well at home. You may also find that although the mask is good the first couple of night after wearing it for a week it may not be as comfortable. In most cases insurance will pay for a change of mask during the first 2-4 weeks after your machine is delivered. This may not be true for those who have an HMO where the insurance company may dictate which mask you are given. In those cases it may benefit you to purchase a mask that might fit you better. It may cost you but it will be worth it in the end. Also those who have sensitive spots from the mask may benefit from having two masks to rotate through to change the pressure point.
3. You do not use the humidifier. Many patients think that the humidifier is an optional piece of equipment but it is not. It is essential that you use the humidifier and that you set it to the appropriate setting. In the winter you will need more humidification then during the summer due to the air being dryer. If you do not get enough humidity you will find your mouth, nose and sinuses will get sore, swollen. You may also find that you will develop a stuffy nose due to the welling of the nasal tissue and the increase of mucus being secreted to deal with it.
4. The pressure is too high or too low. The goal of the sleep lab is to find the lowest pressure needed to eliminate most of your respiratory events. However, just because they achieved a final pressure does not mean that it is the best pressure for you. Remember you are only in the sleep lab for one night and it is not the optimal sleep conditions. You are wearing wires, sleeping in a strange bed and it is usually the first time you have ever tried on a CPAP mask. The pressure achieved may be a little high or a little low. It may be that you need a higher pressure then you can handle. No matter what the issue there are certain procedures that must be followed before lowering the pressure. You will probably be asked to try a different mask. This is to see if the issue is not pressure but comfort. You may then have to see the sleep specialist before he is willing to turn you pressure down. This is because he is ultimately responsible for making sure your care is the best you can receive.
5. You did not give yourself enough time. This is long term therapy. That means you will be using this equipment for a long time. So give yourself a little time to get used to it. For the first few days if you feel uncomfortable wearing it at night. Put it on while you are sitting in your recliner in the living room. Wear it for about an hour. Get used to it. Then increase your time wearing it. Usually be the end of the first one or two weeks you should be ready to sleep with it.

CPAP therapy is an important part of keeping you healthy if you have sleep apnea. Giving up before you give the therapy some time will do nothing to improve your health and in the long run can have very serious consequences. Remember your doctor and the people who have worked with you want you to be successful.

Sleep should be on Your List of Resolutions

amykr — Thu, 30 Dec 2010 03:18:26 +0000

It is a new year and with it people are making all resolutions to improve their health and daily life. This may be the one aspect of a healthy lifestyle that is overlooked. There is new research every day that shows how sleep affects your health. It is also known that sleep deprivation can contribute to weight gain, diabetes, high blood pressure, memory loss and increase in pain.

When you are looking to change your sleep habits there are usually two things that we look at. The durations of sleep and our bedtime routine to help shorten the time it takes to fall asleep. Depending on what issues you have the solutions are fairly similar.

Normal sleep length is anywhere from 6-8 hours. It depends on your age and your specific body needs. If you have a teen or child who also needs help with sleep they will need more sleep teens need anywhere between 8-9 hours of sleep and children will need more and regular naps.

Creating a strong sleep routine is the best step to help you fall asleep quickly. There are a few steps to creating a strong sleep routine:
• Choose a constant bedtime; Your body does not know the difference between weekdays and weekends and so the time you go to bed and get up should be about the same every day. This does not mean you can not go out and part on Friday night or sleep in on Sunday morning but you do need to be aware that there may be difficulties in going to sleep or getting up the next day.
• Create a comfortable sleep environment; Your bedroom should be a place where you sleep and be intimate and should not be used for work or studying for school. There should be little clutter as that can distract you or add stress when you are trying to relax and go to sleep.
• Do a quiet activity 20-40 minutes; Reading, praying or meditating are excellent quiet activities to do before you go to sleep. Activities like watching television and working on your computer are not relaxing activities because the lights and the activity are stimulating and although you are not moving you mind is.
• Exercise in the morning; a little activity first thing in the morning will help to get your body and your mind going. This helps to keep your body’s internal clock or circadian rhythm on the 24 hours cycle you want it.

Sleep is one of the easiest changes you can make that can have a profound affect on your health. A good night’s sleep of 6-8 hours every night will help you feel better, stay healthier, increase your memory and may even help you to lose weight.

Support Is the Key to CPAP Success

amykr — Thu, 16 Dec 2010 16:40:00 +0000

If you are just starting out as a new CPAP user you will find that a little support goes a long way. Family support is important but it is support from other users that will truly allow you to find what will work for you. The problem is that most physicianâ€™s offices and DME companies do not tell you where to find support. But if you look online and in your community there are some great support groups.

Local Support Groups
The American Sleep Association is an excellent resource for finding local support groups. They are the association that started the A.W.A.K.E. groups. They have even started on online meeting for truck drivers since they have unique issues such as repeated testing and traveling with their machine. Their website sleepapnea.org also has up to date research, and an online forum to have questions answered. If there is not a support group near you then they will help you start one up.

Online Support Groups
Talkaboutsleep.com was started by a sleep apnea patient who felt she needed more support. The site has a chat room, message board and strong basic information about sleep disorders. The most interesting part of the site is the reviews of equipment and the comparisons of the masks. Once a quarter they will trial two similar masks from different manufacturers. They send samples to members to trial and then review. This gives people the opportunity to hear what actual patients think of new masks when they come out. They also have an excellent store to buy masks and accessories for your machine.

Sleepguide.com is a message board for sleep patients. There are patients and health care professionals who frequent the site and answer each others questions. You will find many opinions from different sources.

Physician Sites
DrStevenPark.com is a great resource. He has monthly webinar that answers pre-submitted questions on CPAP and sleep disorders. His site has interviews with other healthcare professionals and medical articles. He also has a book for sale called Sleep Interrupted.

About.com has a page on sleep disorders that is written by Dr. Brandon Peters. He has a weekly newsletter that covers basic topics such as what is sleep apnea and new treatment options. Everything he has written is archived on the website so you are able to look up specific topics or disorders. This site covers many sleep disorders including Restless Leg Syndrome, REM Behavior Disorder ad Sleep Talking to name a few.

Seeking Help is the Key
If you are starting out with CPAP these sites and groups will help you to understand you are not alone. It will also help you to overcome problems that might arise while you get used to the new therapy. The more educated you are about your disorder and the more support you seek the more successful you will be.

amykr — Thu, 16 Dec 2010 16:39:38 +0000

Updated Blog post on support groups for sleep apnea patients
http://ping.fm/BaQQF

Support Is the Key to CPAP Success

amykr — Sat, 11 Dec 2010 16:45:16 +0000

If you are just starting out as a new CPAP user you will find that a little support goes a long way. Family support is important but it is support from other users that will truly allow you to find what will work for you. The problem is that most physician’s offices and DME companies do not tell you where to find support. But if you look online and in your community there are some great support groups.