Tag Archives: Common sleep problems

Link Between Sleep Apnea and Allergies

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Getting enough sleep each night is imperative … not only to how we perform the next day, but also to our mental, physical, and emotional well-being. But what happens when you go to bed at night, and the next morning your partner tells you that your snoring kept them up – or you’ve woken your own self up from snoring so loudly? Its something we often joke about, but there are serious medical complications that come along with snoring.

When you snore, you are essentially stopping the breath from flowing freely as it should. Otherwise known as sleep apnea, the typical symptoms include things like gasping for air while you are sleeping, waking up with a dry mouth, being overly tired during the day, snoring loudly, and periods of time during sleep when you actually aren’t breathing at all – which would be noticed by someone else.

With approximately 22 million Americans that are currently suffering from sleep apnea, it’s vital to know what causes it, and how we can treat it effectively. There are three different types of sleep apnea that are able to be diagnosed, but the most common is called obstructive sleep apnea, or OSA. This type of sleep apnea occurs when the muscles in the throat are relaxed, which then narrows the airway; when this happens, your body realizes that you aren’t getting enough air, and awakens you so that you can breathe – happening so quickly, that typically you don’t even remember it.

This correlates directly with allergies, which affects even more people than sleep apnea does. With over 24 million people in the United States that are affected by some sort of allergy, it makes sense that there might be a connection between the two conditions. When someone is allergic to a substance (mold, dust, and pet dander are a few of the more common irritants) and breathes them in through the nose and mouth, the nasal passages can become irritated and inflamed.

One study in particular found that quality of sleep is drastically reduced by signs related to allergies, and can lead to the same symptoms that one would find with sleep apnea; when there is congestion and irritation in the nasal passages, it narrows the airway – just like with snoring. This isn’t only a problem in the adult population though; research has shown us a link between allergies and sleep apnea in children as well.

If you know that you have sleep apnea, what can you do to treat it? If it’s a mild case, your local PCP might suggest that you try simple remedies first, like quitting smoking (if you’re a current smoker), or getting more exercise into your daily routine. If your snoring is linked to allergies, they might also prescribe you treatment to effectively handle your allergic reactions.

Other treatment options include using a CPAP machine, which essentially gives you oxygen through a mask while you sleep; other options include oral appliances to help keep your airway open. If you’d like to try the self-care route in caring for your sleep apnea, try and reduce or eliminate alcohol before bed, make sure to get in a good exercise routine, don’t smoke, and sleep on your side if at all possible.

 

Guest Blogger: Krista Harper

Why Can’t I Sleep? Answers to Your Most Common Sleep Problems

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Everyone has a restless night once in a while, but you shouldn’t be tossing and turning more often than not. If you are, there’s probably something else going on. From bad habits to health problems, here are nine common causes of sleep problems and what you can do about them.

1. You’re stressed (or depressed)

Does your mind start racing with anxiety the second your head hits the pillow? Unfortunately, there’s no quick fix for sleep problems caused by stress and depression. In addition to seeking mental health support, learn coping strategies to help you sleep, like meditating or writing thoughts down in a journal.

2. You’re uncomfortable

Whether it’s a lumpy mattress, a flat pillow, too-warm sheets, or your own aches and pains, nighttime discomfort wreaks havoc on sleep quality. Upgrade your mattress and bedding, taking your sleep position into account as you shop. If you have chronic pain, research effective management strategies.

3. You can’t breathe

If you have asthma, allergies, COPD, or another respiratory condition, reduce nighttime coughing, wheezing, and breathlessness by making your bedroom an allergen-free zone. Keep pets out, install dust-proof covers over mattresses and pillows, and wash bedding regularly (the American Cleaning Institute recommends weekly for sheets and monthly for blankets) to banish allergens from your sleeping surface. Next, turn your attention to the air. Contaminants enter your bedroom through air ducts and windows, but you don’t want to cut off air circulation completely. Consider buying an compact air purifier, which helps remove pollutants, and be sure to regularly replace your air filter.

4. Your sleep schedule is erratic

A consistent sleep schedule regulates your circadian rhythm, the internal clock that tells your body when it’s time to feel sleepy and when it’s time to be alert. A sleep schedule also ensures you set aside enough time for sleep each night — seven to nine hours for adults.

5. You have a sleep disorder

From restless leg syndrome to sleep apnea, there are a variety of sleep disorders that impact a person’s ability to fall asleep, stay asleep, and achieve deep, restful sleep. If you’ve optimized your sleep habits and still lay in bed awake at night or feel fatigued throughout the day, schedule a sleep study.

6. You’re too sedentary

If you expend little energy throughout the day, it’s not surprising if you don’t feel tired at night. And unfortunately, this is a common tale: As USA Today reports, only 23 percent of Americans get the recommended amount of exercise. If you’re staying up late because you don’t feel tired, work more physical activity into your days.

7. You can’t put down your phone

Your sleep schedule isn’t the only thing affecting your circadian rhythm. Looking at screens on smartphones, tablets, computers, TVs, and other devices stops you from feeling sleepy. While this is handy when you need to pull all-nighters in college, using devices late into the night isn’t a healthy habit to get into. Stop using electronics an hour before bedtime and banish electronics from the bedroom.

8. You’re perimenopausal

For a variety of reasons, sleep problems are common in perimenopause and menopause. For most women, adopting good sleep hygiene is the best management strategy for menopause-related sleep issues. However, some women may benefit from hormone replacement therapy.

9. Your medications are keeping you up

Several prescription and over-the-counter medications interfere with sleep. These include steroids, antidepressants, stimulants, thyroid medication, beta agonists, and asthma medication. Certain over-the-counter medications like some pain relievers and cold medicines contain caffeine that disrupts sleep; others, such as sleeping pills, create a dependence that prevent you from falling asleep without them.

 

Sleep is essential for good health. If one of these sleep problems sounds like you, it’s important to do something about it. Whether that means changing your habits, seeing your doctor, or redoing your bedroom, take action to fix your sleep today.

 

Guest Author Bio:  Julia Merrill is on a mission. She wants to use information to close the gap between medical providers and their patients. She started BefriendYourDoc.org to do just that. The site offers an abundance of information from tips on finding the right medical care to help with dealing with insurance companies to general health and wellness advice and more.

 

 

 

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