Author: bijay

BLANKETS ON OR OFF? WHY BEDROOM TEMPERATURE HAS MORE OF AN IMPACT THAN YOU THINK

Do you have a habit of kicking your duvet off while you sleep? Or are you the kind of person that wakes up if even the slightest bit of cold air touches your feet?

While we might think that it just comes down to personal preference, there is a lot more at play when it comes to how many blankets we do or don’t like to sleep under. In fact, it’s all because of bedroom temperature.

The temperature of our bedroom environment can impact our quality of sleep greatly. Sleeping in a room that isn’t of adequate temperature each night can impact our health on a long-term basis. So, the next time that you are woken up by either feeling too cold or too hot, it may be time to start making a few changes to your sleep environment.

HOW IS SLEEP QUALITY REGULATED BY ROOM TEMPERATURE?

Below, we are going to walk you through exactly why room temperature is so important and what the ideal sleep temperature is. First, we need to understand the science behind sleep quality and temperature. 

Our sleep cycles are strongly influenced by our internal heat regulation system, also known as thermoregulation. While we sleep, our body temperature generally decreases by between 1 – 2 degrees. This process begins as bedtime approaches and our bodies are getting ready for a good night’s sleep. When morning comes around, it rises again to prepare us for waking up.

Our bodies regulate themselves to their ideal sleep temperature daily. So, what happens when room temperature is thrown into the mix? Studies suggest that sleeping in an environment that is either too cold or too hot can interfere with our bodies’ ability to circulate heat. Leading to uncomfortable sleeping conditions.

When room temperature isn’t adequate for our internal sleeping temperature, it increases our likelihood of waking up periodically during the night and ultimately, disrupting our circadian rhythm. If it continues over a long period of time, poor sleep schedules can lead to many health issues including diabetes and cardiovascular issues.

TIPS ON CREATING THE IDEAL SLEEP TEMPERATURE FOR YOUR BEDROOM

So, what is the best temperature for sleep and how exactly can you achieve it? While internal body temperatures often differ from male to female, it is generally thought that keeping your bedroom between 15 and 19 degrees Celsius is the ideal room temperature for adults when sleeping.

We know that trying to find optimal sleep temperature can feel like trying to hit a moving target, especially when weather changes happen. But there are some steps you can take all year round to make sure your bedroom is the perfect place to sleep.

• Program your thermostat – Set your thermostat to cool down a few hours before going to bed. This can help prepare your body and is a good way of setting up your sleep environment.
• Close the blinds & let in a breeze – During the summer months, it is important to keep your blinds or curtains closed during the day to keep your room cool. Opening a window or using a fan at night can also help to regulate room temperature.
• Wear light clothing – While we might like to cozy up in fleecy pyjamas during the winter, wearing light and breathable clothing can help you continue to feel comfortable while your body temperature regulates itself.
• Use breathable sheets – Switching up your bedlinen to something more breathable and airy can do wonders for your sleep quality. Airy linen sheets are highly recommended, especially for their moisture-wicking qualities.

For more ideas on how to maximize your sleep environment to improve your quality of sleep, read our latest articles on CPAPMachines.ca. Want to know other ways that your sleep quality may be affected? Get in touch with our sleep experts today and we’ll be happy to answer any questions you have.

SLEEP APNEA MACHINE GUIDE 101: WHAT ARE CPAP PRESSURE SETTINGS?

We already know that CPAP therapy makes a world of difference to those with Sleep Apnea that are looking to improve their quality of sleep. Understanding the benefits of this form of therapy is one thing but understanding the machine that makes it possible is another.

Many CPAP machine users often don’t fully understand why their machine is set up in certain ways especially when it comes to CPAP pressure settings. That is why we are putting together this Sleep Apnea machine guide to help you feel more confident in all aspects of your CPAP machine.

Firstly, let’s get an understanding of what a CPAP pressure setting is. Whether you see the pressure on your prescription or heard your sleep specialist speaking about it, pressure settings refer to the amount of airway pressure that is being passed through your mask. All CPAP machines deliver a specific fixed amount of pressurized air to prevent the soft tissue from collapsing and blocking your airway each night.

CPAP pressure settings are measured in centimetres of water pressure (abbreviated as cm of H2O). Most CPAP machines will have a pressure setting of between 4 cm and 20 cm H2O, with 4 cm H2O considered on the lower range side and 20cm H20 on the higher. However, most Sleep Apnea patients often require a pressure setting of between 6 and 14 cm H2O.

HOW ARE CPAP PRESSURE SETTINGS DETERMINED?

You can only achieve restful sleep once your pressure settings are accurate. But how exactly are these settings determined? Your sleep specialist will assess what pressure settings you need based on the results of a sleep study as well as the type of machine you are recommended to use.

This sleep or titration study measures your apnea-hypopnea index (AHI), which refers to the total number of apnea events that you have each night. During the study, a polysomnography technologist observes your breathing patterns and adjusts pressure settings while you sleep. The aim of the study is to find a pressure setting that eliminates Sleep Apnea and snoring while allowing you to observe deep sleep.

While the severity of your OSA and the machine you are recommended to use will play a role in deciding which CPAP pressure setting will be prescribed for you, there are a number of factors which are taken into consideration including:

• Nasal obstruction
• Medication
• Sleeping position
• Obesity

It is important to note that your pressure setting needs may change over time. If you begin to notice signs such as snoring or waking up gasping for breath, then you will need to discuss with your sleep specialist.

DIFFERENT CPAP COMFORT SETTINGS AND FEATURES: WHICH TO KNOW

Oftentimes, CPAP users find it difficult to get used to the pressure settings of their machines. While it’s vital to speak your sleep specialist if you feel that your pressure is either too low or too high, there are comfort features and settings that ease any teething issues when getting used to CPAP therapy. 

CPAP RAMP

One CPAP machine challenge you may encounter is exhaling against the delivery of continuous positive airway pressure.

The CPAP Ramp feature ensures that this doesn’t become an obstacle to therapy. How does it do this? Instead of receiving the full pressure setting from the beginning, this feature acts as a ramp that delivers a lower amount of pressure while you are trying to fall asleep and then gradually increases the pressurized air you receive over a 45 minute period. Therefore, allowing you to fall asleep easier and more comfortably.

EPR

Expiratory pressure relief (EPR) is a feature that is aimed at alleviating the feelings of breathlessness that some CPAP users may experience.

EPR features settings that allow Sleep Apnea patients to easily switch between three different pressure point settings while exhaling for their own comfort. For example, if your CPAP setting is usually set to 8 and you set the EPR pressure point to 3, your machine will automatically reduce the pressure to 5.

C-FLEX

Similar to EPR, C-Flex has the same end goal of allowing those with Obstructive Sleep Apnea (OSA) to stay compliant with CPAP therapy by easing pressure levels. C-Flex Technology is a feature that reduces airway pressure on exhalation and then increases it before inhalation. This makes sure that Sleep Apnea patients don’t have to work as hard to breathe against the machine’s normal pressure level.

This technology is constantly changing and being improved upon by makers of Sleep Apnea machines. Some other terms for this feature include A-Flex, Bi-Flex and C-Flex+.

AUTO-START

This feature is quite self-explanatory. Auto-start gives your machine the ability to automatically deliver air pressure from the moment that you put on your CPAP mask. By delivering the pressure level immediately, it gives CPAP users the chance to get comfortable in bed before turning on their machine.

This eliminates any hassle or struggles that come with moving hoses and straps out the way while settling yourself in the perfect sleeping position. Essentially, it sets you up for immediate therapy compliance and a more restful, relaxed night of sleep.

UNDERSTANDING YOUR SLEEP APNEA MACHINE BETTER

While in some cases we might be happy to just press the ON button and trust that the respective device will do its job, there are benefits to understanding your CPAP machine better. Not only will it allow you to know why and how your machine is set up. But, it may also help you to understand when settings are wrong.

Feel like your CPAP pressure level is too high? Read our troubleshooting guide on what to do about high CPAP pressure. Interested in hearing more about the CPAP pressure setting you are using? Reach out to our experts today. We’ll be more than happy to answer your questions.

HYPOXIA AND HYPOXEMIA: WHAT ARE THESE CONDITIONS?

Hypoxia and hypoxemia are two very serious conditions that affect an individual’s ability to receive enough oxygen within their tissues and red blood cells. While their names are similar, these conditions are very different from each other.

Sleep-related hypoxemia refers to a medical condition that is characterized by abnormally low oxygen levels in red blood cells. When oxygen saturation levels are below 90%, this is an indication that an individual is suffering from this condition. Many health professionals note that causes for this disorder can range from not receiving enough oxygen during sleep, environmental factors such as high altitudes or smoke and health conditions that affect the lungs such as chronic obstructive pulmonary disease (COPD).

Hypoxia, on the other hand, is a medical condition where the body’s tissues don’t receive enough oxygen and can often be a result of hypoxemia. This condition causes an oxygen saturation level of below 80%. This disorder can be very serious if left untreated as it can lead to permanent damage to vital organs. The causes of hypoxia include serious respiratory diseases, severe asthma, anemia and certain pain medications.

WHAT ARE THE MOST COMMON SYMPTOMS OF HYPOXIA & HYPOXEMIA?

Now that we know what these conditions are, the next step is learning about how to recognize their signs and symptoms.

As both hypoxemia and hypoxia refer to conditions that cause oxygen depletion in vital body mechanisms, they have the ability to impact our body’s functioning on numerous levels. Without enough oxygen, the brain, liver and other organs can be damaged within minutes of symptoms starting.

FEELING DISORIENTATED

Low oxygen saturation levels can lead individuals to feel dizzy, confused and disoriented. The reason for this is that when not enough oxygen is being supplied to various organs including the brain either through red blood cells or tissues, it has the ability to impact normal cognitive functioning.

For example, if you are experiencing this symptom, it can be normal for you to have any of the following:

• Slurred words and abnormal speech
• Lack of awareness of location or time
• Sudden changes in emotion
• Forgetting a task while in the process of completing it

SHORTNESS OF BREATH

As these conditions are often linked to respiratory diseases, shortness of breath is a common side effect of both hypoxia and hypoxemia. This symptom occurs when the individual has either a respiratory obstruction or an illness that prevents an individual from receiving enough oxygen into the lungs.

Often experiencing shortness of breath is associated with completing a period of exercise. However, this can also happen during periods of rest and during sleep. It can also be linked to a number of causes such as anxiety, congestive heart failure, obesity and hypertension.

CHANGES IN HEART RATE

Hypoxia and hypoxemia are both known to impact cardiovascular functioning especially when it comes to heart rate. Depending on which one of these conditions you have, you may experience fluctuations in heart rate behaviour.

In most cases, individuals with these medical conditions note an increase in heart rate and blood pressure. Experiencing a racing heart especially during episodes of shortness of breath is normal. For others, they may also notice instances where heart rates slow down to below normal.

CYANOSIS

Cyanosis refers to the changes in skin colour, generally to a blue or purplish colour, due to lack of oxygen in the blood. Depending on the severity of your hypoxia or hypoxemia, it is not uncommon for you to experience a bluish tint to the lips, earlobes or even the fingernail beds. It is important that if you begin to notice a dramatic change in skin colour suddenly, that you follow up with a general physician to determine a course of treatment.

WHAT INFLUENCE DOES SLEEP APNEA HAVE ON THESE CONDITIONS?

As we have seen, both of these conditions are largely impacted by respiratory diseases. So, is it possible to say that Sleep Apnea could be a leading cause? While we can’t say that it is the defining cause for both hypoxemia and hypoxia, this sleep disorder can certainly influence the development of these medical conditions.

Sleep Apnea is characterized by the inability to receive enough oxygen while sleeping due to an obstruction in the airway passages. Because of this, there is reason to believe that the lack of oxygen getting to the lungs can have a corresponding impact on blood oxygen levels. Generally, this drop in blood oxygen levels usually corrects itself during waking hours. However, in cases of severe Sleep Apnea that is left untreated, signs point to the fact that it has the potential of influencing the onset of daytime hypoxemia.

Only those with severe hypoxemia can develop hypoxia and in cases where Sleep Apnea is also being experienced, it may be possible to link these two conditions together. It is important to note that research is still being carried out to fully understand the role that Sleep Apnea plays.

TREATMENT OPTIONS FOR HYPOXIA & HYPOXEMIA

Since both hypoxemia and hypoxia are caused by low blood oxygen levels, the goal of treatment is to raise the amount of oxygen being delivered to the red blood cells and therefore, organ tissues. Oxygen therapy is the most common form of treatment. By providing supplemental oxygen, you have the ability to increase the amount of oxygen being contained in each breath and therefore, reduce symptoms.

This can either be fulfilled by using a full oxygen tank or more commonly with an oxygen concentrator. This machine works by taking outside air and filtering it so that you don’t receive unwanted gases and are left with pure oxygen.

In cases where the individual is also experiencing Sleep Apnea, CPAP or BiPAP therapy is successful in regulating breathing at night and can be helpful in managing the symptoms of both hypoxemia and hypoxia. However, it is always recommended that you seek advice from a medical professional before you explore whether these are possible treatment options for you.

Interested in learning about CPAP therapy? Feel free to reach out to our experts who will be more than happy to answer any questions you may have.

WHAT EXACTLY IS SLEEP DEBT AND ARE YOU ON OVERDRAFT?

We’ve all heard of the phrase burning the midnight oil and most of us are culprits of doing this at one point or another during our lives. Whether it was preparing a last-minute presentation that you have to give at work the next day or having an all-night cramming session in the lead up to an important exam.

Whatever the situation, we have all experienced losing an hour or more of sleep here and there. But are these instances contributing to what experts call ‘sleep debt’?

When it comes to sleep, we should really treat it similarly to how we treat money. When we get the recommended 7 – 9 hours of sleep a night, we are saving. When we get less, we are spending our sleep allowance. For each hour of sleep that we lose without making up for it, we are essentially going into debt. For example, if you are getting 6 hours of sleep a night each week, you are building up a sleep debt of 14 hours.

Essentially, it is the deficit between the amount of sleep you should be getting and what you are actually getting. It is an issue that many people all over the world face on a daily basis. Yet, is there a way that we can get these hours of lost sleep back?

THE EFFECTS OF LIVING ON TOO LITTLE SLEEP & WHAT IT MEANS FOR YOUR HEALTH

As we already know, sleep deprivation or lack of sleep increases feelings of fatigue and can make us feel more run down. While sleep loss on a short term basis, such as due to jet lag, won’t cause lasting effects on our health the same can’t be said for long-term sleep debt.

When we lose out on essential hours of sleep on a regular basis, it can lead to the development of conditions such as memory loss, hypertension, high blood pressure, weight gain and cardiovascular disease. Many individuals who don’t have a healthy sleep schedule also note increased feelings of depression and an inability to deal with stress.

The reason for this is because when we sleep, our bodies put themselves into a restorative state. If our body isn’t given the opportunity to restore itself fully after a day of working or looking after the kids, it won’t be able to function optimally the next day. That’s why chronic lack of sleep is a very serious issue and can lead to life-threatening medical conditions.

HOW DIFFICULT IS IT TO CATCH UP ON LOST SLEEP?

But we can repay sleep debt, right? The answer is yes. But just sleeping in on the weekends isn’t going to do the trick. In order to catch up on the sleep that you have lost, you need to be strategic.

Ideally, everyone should be aiming to achieve a healthy sleep schedule on a regular basis and prioritizing sleep. But it’s not always possible. So, what does it take to get your sleep schedule back on track? According to certain sleep specialists, for one hour of sleep deprivation, you will need to get a full night’s sleep to properly recover. So, if you lose 5 hours that means getting 5 nights’ worth of sleep to make up for it.

When it comes to repaying the debt, we recommend creating a healthy sleep habit to focus on. Initially, when you are trying to recover lost sleep you will need to tack a few extra hours of sleep each night. Aim to go to bed earlier each night and factor in approximately 10 hours of sleep. As time goes on and your body recovers, your sleep pattern will adjust itself to a schedule that is right for you.

The important thing to remember here that making up for lost sleep will take time and practicing good sleep habits on your part. Not sure how to improve your sleep hygiene? Read these top natural ways to improve sleep quality.