Struggling to stick to your New Year’s resolutions? A good night’s sleep can help with that!

It’s February! How are your New Year’s resolutions coming along? If you’re struggling to stick with your resolutions, you’re not alone! According to U.S. News, roughly 80% of resolutions fail by mid-February. So how can we be part of the 20% that stick to their resolutions? The answer may be hidden in your sleep! We live such busy lives we don’t often think about how well we slept the night before or how refreshed we feel when we wake up in the morning. What we don’t realize is that sleep quality affects our bodies in many ways which then affect our overall lifestyles. 1. Sleep affects your appetite/diet & metabolism You might ask, “what does sleep have to do with my appetite”? The answer: It helps your body regulate your hunger & appetite. During sleep, your body produces hormones called leptin (suppresses appetite) and ghrelin (promotes feeling of hunger). Studies show that sleep deprivation result in lower leptin levels. This leads to increased appetite and hunger, and can result in binge-eating. According to Van Cauter et. al. (2008), lack of sleep also has a negative effect on glucose/carbohydrate metabolism. It makes it difficult for the body to break it down. Those experiencing increased hunger and appetite are more inclined to eat carbohydrate-rich food and increase consumption which often lead to weight gain or obesity (Sharma & Kavuru, 2010). https://www.sparkpeople.com/resource/funnies-cartoon.asp?id=99 2. Good sleep means healthy immune system Studies have shown that sleep supports immune system functions therefore, long-term sleep deprivation will have a negative effect on your immune system. In a study by Cohen et. al., it was found that those who have poor sleep quality, and...
COVID-19: How to stay safe & healthy

COVID-19: How to stay safe & healthy

With the ongoing COVID-19 pandemic, regular cleaning and maintenance of your CPAP equipment are essential. Now, more than ever, patients should ensure that their equipment is cleaned and replaced regularly to ensure you minimize the risk of sinus/chest infections associated with poor maintenance.  The CDC recommends that you should clean and disinfect your medical equipment as per the manufacturer’s instructions. Cleaning directions normally include regular cleaning with soap and water. For more detailed cleaning instructions, check out these links:  Philips Respironics ResMed Having clean and well-maintained equipment can help reduce bacteria and in-turn prevent sickness. Clean equipment also ensures that you are getting optimal therapy and a good night’s sleep which helps boost your immune system! What to do if you have COVID-19? If you have been diagnosed with COVID-19 and use a CPAP machine, it is important to talk to your medical provider regarding use of your medical equipment.  Other tips to stay healthy:  Wash your hands regularly for 20 seconds with soap and waterPractice social/physical distancing (at least 2m distance)Cover your nose and mouth with a disposable tissue or flexed elbow when you cough or sneezeExercise or go for walks (while maintaining physical distance)Stay home and self-isolate from others in the household if you feel unwell If you have any questions or concerns regarding your CPAP therapy, please do not hesitate to reach out to your Respiratory Therapist or call your Coastal Sleep location.  COVID-19 Resources: Frequently asked questions about COVID-19: World Health Organization (WHO)Common myths vs. facts about COVID-19: WHOHealthy hygiene: WHOTips for health workers: WHOTips for people at higher risk for serious illness: CDCGlobal travel...

How to fall in love with your CPAP!

After you are diagnosed with sleep apnea, the next step is to get the proper treatment. This means getting set up with a Continuous Positive Airway Pressure (CPAP) machine and a face mask that goes along with it. This can be a daunting experience at first. In fact, the most common reaction we hear is “Woah! I look like Darth Vader!”. Yes, using a CPAP for the first time can be a bit intimidating, but if you have a little patience and willingness to try, you may just fall in love with your CPAP machine! Your first night(s): Like with any new device, it may take some time to get used to your CPAP machine and mask. It’s important to remember that everyone is different. Some patients can get used to the machine right away, while others may take some time. After you’ve been fitted with the CPAP and mask, the best way to get used to the equipment is to start using it.  We recommend putting on your CPAP mask and starting the machine a couple of hours before you actually go to bed. Have it on while you’re watching TV, browsing on your phone or while you’re reading. By doing so, your body can get used to the air pressure and the feeling of having a mask on your face. This will make things easier for you once you actually go to sleep.  Humidity is your best friend:  New CPAP users sometimes struggle with having a dry nose or throat due to the air pressure. This may cause them to give up using their machine. Fortunately, new...
How to keep your CPAP Clean?

How to keep your CPAP Clean?

Eating healthy and exercising are great ways to stay healthy, but these are not the only things you need to do in order to feel your best. Taking good care of your CPAP machine is also essential. A well-cleaned and well-maintained CPAP ensures that your therapy is working properly. It also helps the machine last longer! Phoebe Ochman (Director of Communications for Sleep Apnea Treatment Centers of America) said that “It is vitally important to keep everything as clean as possible, as hoses/tubing and masks can be a prime breeding ground for bacteria and mold.” Bacteria in your equipment can lead to colds and other respiratory problems.  You don’t need to do a deep clean all the time. We understand that life gets pretty busy at times, so here are some daily and weekly cleaning tips to help you take care of your CPAP machine and keep it running smoothly:  Daily Cleaning:  CPAP Machine Give your machine a quick wipe down to remove any dirt or dust that’s stuck on the machine.   CPAP Mask Get into the habit of wiping down your CPAP mask every day. Make sure to include any areas that are in contact with your skin. You can use a damp cloth to wipe off any oils, dead skin cells and sweat on the mask. You can also use CPAP wipes which are specifically designed to clean your equipment.  If left uncleaned, these residues will accumulate over time and affect the mask’s seal. A quick wipe and air dry every day can help reduce residue accumulation.  Humidifier: If you use a humidifier, Phoebe Ochman recommends to...

Is your CPAP blowing water in your face? You might be experiencing CPAP Rainout!

What is “rainout”? CPAP rainout occurs when cold temperature meets warm air in your machine. If your room is cold, the warm air from your CPAP is cooled and turns into condensation. The water droplets are blown through your hose and causes your machine to splash water on your face. This can be very uncomfortable and may cause patients to wake up in the middle of the night.  What to do?  Here are some simple steps to avoid rainout:  Use Heated tubing: Rainout is caused by heated air cooling within your CPAP hose. Using a heated hose can help maintain the warm temperature of the air until it reaches your mask.  Use a hose cover/insulator:   You can also use a hose wrap which helps insulate the tube’s temperature and keep the air warm. This is very helpful if you prefer to keep your room cold.  Adjust your room temperature Raising your room temperature at night can help reduce the difference between the room and your CPAP’s humidifier.  Adjust your CPAP humidity level Alternatively, you can change your CPAP humidity level to match close to your room temperature.  Use automatic settings Some CPAP machines are able to automatically adjust the temperature/humidity throughout the night. Ask your Respiratory Therapist about automatic adjustments. Try these tips if you are experiencing rainout. You can also speak to your Respiratory Therapist for more information!...
Back to School Sleep Tips for Students!

Back to School Sleep Tips for Students!

School is back in session and that means going back to our daily routines. That being said, transitioning from summer break to a new school year can be difficult, especially when it comes to sleep! According to the National Sleep Foundation, having a healthy sleep routine is also a necessity that should be on our back-to-school list. Here are some tips to help students get back on track with their sleep:  Gradually adjust sleep and wake times 1-2 weeks before the start of school. This will help reset your biological clock to the new times and you can get used to it sooner. Keep a regular sleep schedule even during weekends. This will help you regulate your biological clock and keep you in the routine. Maintain a relaxing bedtime routine to help you wind down. Make sure that this routine is the same every night so you can associate it with sleep. Create a sleep environment that is cool, quiet, and comfortable. Take gadgets out of the bedroom. Using electronics before bed can lead to poor sleep. Put screens away at least an hour before going to sleep. Eat well and exercise regularly.  Irregular sleep can affect your ability to focus in class, hence affecting your ability to learn and retain information. Follow the tips above, and check good night’s sleep off your back-to-school...
Camping with your CPAP machine? We’ve got you covered!

Camping with your CPAP machine? We’ve got you covered!

Tips on how to master camping with a CPAP Summer is almost over and you want to make the most out of it by going camping! Your tent is packed, sleeping bags tucked, and bug spray applied. Aside from experiencing the great outdoors, you also want to enjoy a good night’s sleep under the stars with your CPAP machine. To help you sleep well, here are some tips to help you make the most out of your outdoor adventures! Have the right CPAP machineHaving the right equipment is key for success. Using a travel CPAP machine is ideal if you are traveling and camping outdoors. A travel CPAP is compact, and light-weight, which makes for easy transport! A couple of examples of travel CPAP machines are Resmed’s AirMini and Philips Respironics’ DS Go. These are the latest travel CPAPs to hit the market and have received good reviews from CPAP users. If you don’t want to get a travel CPAP, not to worry! You can still use your regular CPAP machine. Bring your maskA CPAP machine is nothing without its counterpart, the CPAP mask. Choose a lightweight mask for easy transport and comfortability. Speak to your Respiratory Therapist to help you find the right mask for your camping needs!Bring your CPAP accessoriesWhen camping, you may not be close to a CPAP clinic/store, so make sure to pack some extra CPAP accessories with you. It’s very important to carry extra CPAP filters during your camping trip as pollen and dust can accumulate faster inside your machine. Replacing your CPAP filters regularly during your trip will help keep your machine working great during...
Sleep deprivation is making you age faster!

Sleep deprivation is making you age faster!

According to a recent study, sleep disordered breathing (SDB) can speed up aging as it disrupts the person’s nightly sleep. The study was presented during Sleep 2019: 33rd Annual Meeting of the Associated Professional Sleep Societies.  SDB is a common disorder which results in a drop in oxygen levels throughout the night and can be associated with other age-related health disorders.  Higher SDB severity and sleep disruption were linked to epigenetic age acceleration. An increase in the individual’s Apnea-Hypopnea Index (AHI), the measure of SDB severity, can be associated with an equivalent of 215 days of biological age acceleration. Furthermore, the study found that an increase in sleep disruption due to arousals is linked to an equivalent of 321 days of age acceleration.  If you are sleep deprived, or feel fatigued during the day, consult with your physician and get tested for sleep apnea. Left untreated, SDB such as obstructive sleep apnea can pose great risks to one’s overall health. Therefore, it is important to get a proper diagnosis as well as proper treatment.  Reference: Sleep-Disordered Breathing Tied to Accelerated Aging – Medscape – June 13,...

Give mom the gift of SLEEP this Mother’s Day!

Moms are our everyday superheroes. They juggle multiple things in the span of 24 hours; from preparing lunches, taking care of the new baby, sending the kids to soccer practice, doing groceries and then going to work! With so many things to do, you might ask, when do moms sleep? Sleep Deprivation According to a recent study, mothers lose about 40 minutes of sleep a night after a baby arrived. Further data also showed that mothers lost over one hour of sleep during the first three months after their first child was born. Losing one hour of sleep may not sound like a lot is lost, but an hour every night will add up and over time! Sleep deprivation does not just happen during the first few months after a baby is born. When children get older and start going to school, moms face new situations as well. Their schedules become more complex. School work and extracurricular activities require more time and commitment, so moms need to adjust their daily routines, which also affect their sleeping pattern. As such, sleep deprivation can have the following negative effects on mothers: They are less aware of their surroundings: Lack of sleep can affect your focus throughout the day. Some may refer to it as a “foggy brain”. Their memory is also affected: Lack of sleep can affect memory retention. Moms may notice that they are sometimes forgetting things and this may be due to a lack of sleep. Mothers who are sleep deprived can experience daily problems such as fatigue, irritability, and difficulty concentrating.Lack of sleep can also lead to a weaker...
Time for some spring cleaning!

Time for some spring cleaning!

It’s spring cleaning season! You’ve cleaned your home, thrown away items you no longer need and dusted your furniture. But did you remember to clean your CPAP equipment? Your CPAP equipment also needs some TLC. It is very important to clean and maintain your equipment on a regular basis to ensure optimal therapy. Here are some tips to keep your CPAP nice and clean: Wipe off your CPAP to get rid of any accumulated dust or debris.Clean your bedroom and wipe off dust in the surrounding area.Make sure to check and replace your CPAP filters regularly: your CPAP machine filters the air in your room. The more dust or pollen there is in the air, the more it filters and becomes dirty. Changing your filters regularly will help make sure that you are breathing in clean air, and help avoid respiratory infections.Clean and replace your CPAP mask on a regular basis. If finding the time to clean your CPAP is an issue, the SoClean CPAP Sanitizer can help. It automatically sanitizes your CPAP equipment for you even while you are at work. SoClean uses activated oxygen cleaning to eliminate any germs and bacteria that may be lingering in your CPAP machine. Click here for more information! These are just some tips to help keep your CPAP equipment nice and clean. Remember, cleaning your equipment must be done regularly in order to make sure your are getting proper therapy. If you haven’t cleaned or replaced your equipment, it’s time for some CPAP spring cleaning! If you have any questions, contact us to set up an appointment with your Respiratory...