sleep disorders Archives - Better Sleep Council | Start every day with a good night’s sleep

Do Allergies Cause Insomnia?

Josh Farmer — Tue, 12 May 2020 10:30:14 +0000

It’s always nice when spring is here – but those of us with seasonal allergies might be a bit concerned about how this season affects our sleep. And with good reason! A study published in the Archives of Internal Medicine showed that people with hay fever and other allergies have difficulty sleeping. These folks are also more than twice as likely as non-allergy sufferers to deal with sleep disorders like insomnia.

Why Do We Get Allergies?

Allergies come about when pollen (abundant in the spring) and other allergens, such as house dust and pet dander, irritate the nasal passages. This causes symptoms such as sneezing, runny nose and watery eyes, and affects up to 50% of all Americans.

Insomnia, sleep apnea (irregular breathing) and other sleep disorders affect up to 30% of Americans.

What Causes Allergies to Get Worse?

Allergy symptoms tend to get worse during the night for a variety of reasons. Allergies cause the nasal passages to swell, so there’s less room for air to pass through, making nose breathing difficult. Cortisol, an anti-inflammatory hormone, is at its lowest level overnight. This causes a higher level of inflammation in the nose and lungs. Lying down to sleep brings gravity into play, and that can cause congestion to shift, making nose breathing even more difficult. Also, exposure to dust mites and pets is more common at night, which increases allergy symptoms. And histamine, which is actively involved in the regulation of sleep, may worsen allergy symptoms.

With all of this going on, it’s easy to see how breathing through the mouth could cause a dry mouth or sore throat. Postnasal drip from a runny nose can cause you to cough. Interrupted breathing, or sleep apnea, can lead to snoring. And when we’re not breathing properly, we’re more likely to get a headache. All of these things also interfere with our sleep.

It’s no surprise that the worse the allergy symptoms are, the more trouble people have both getting to sleep and staying asleep. And even when they do sleep, allergy sufferers often report that they feel sleepy during the day. Most say that their allergy symptoms, like sneezing and sniffling, also disrupt their partner’s sleep.

What Can You Do?

So what can we do during allergy season to help us get a good night’s sleep?

Make the Bedroom Ideal for Better Sleep

Keep technology out of the bedroom.
Keep the bedroom dark, cool and quiet.
Keep bedroom windows closed to prevent allergens from coming in with the breeze.
Check your heating and air conditioning systems. Make sure filters are clean.
Change sheets and pillow cases regularly. Use natural fabrics and natural cleansers for your linens.
Protect yourself from dust mites by using plastic covers for your mattress and pillow to avoid exposure at night. If your bed is older than 7 years old, consider buying a new mattress. Pillows should be replaced every 6 months, and certainly never be kept longer than 2 years. Look for a pillow that fills the gap between your head and shoulders when you lie down.
If you have pet allergies, keep your pets off the bed, and if possible, out of the bedroom.
Vacuum carpets and furniture often. Some vacuums come with an extra allergy filter built in. If you have wood or tile floors, keep them free of dust and pet dander.
To add moisture to the air, consider using a humidifier. Make sure the water is changed frequently so that mold doesn’t grow.

Take a More “Natural” Route

Take a steam bath to help loosen up congestion so you can breathe more easily.
Shower before bed. This helps to wash off any of the pollen or other allergens that transferred onto your body during the day.
Have a cup of hot tea (herbal tea, not caffeinated!) or hot water with lemon to loosen up congestion. Try to avoid caffeine late in the day.
Use a nasal saline rinse. This helps reduce the swelling in the nasal passages, and also washes out any pollen that might be in the nose. Nasal decongestant sprays are not recommended for allergies, as long-term usage (more than 3 days) can actually make the nose more inflamed.
“Unplug” yourself from computers and other electronic devices an hour before bed.

If your allergies continue to keep you from getting the sleep that is so important to your health and well-being, talk with your doctor or allergist to get a full evaluation and figure out your treatment options.

Sleep well!

Lissa

Did you know that allergy sufferers are more than twice as likely to deal with insomnia than non-allergy sufferers? Learn why from @BetterSleepOrg.

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https://www.sciencedaily.com/releases/2006/09/060918192311.htm

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

Sleep and Mental Health

Josh Farmer — Tue, 09 Oct 2018 19:25:16 +0000

October 10^th is World Mental Health Day. The World Federation for Mental Health began observing World Mental Health Day in 1992 as a way to promote mental health advocacy and educate the public on relevant issues – which makes this a timely opportunity for us to share some facts about the connections between sleep and mental health.

Defining Mental Health

Mental health is a complex subject because it has emotional, psychological and social aspects. So let’s frame up the topic with a definition:

“Mental health is a state of well-being in which an individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to the community.” – World Health Organization (WHO)

While the WHO clearly links the concept of mental health to one of well-being, many of us tend to focus on mental illnesses when we think about mental health. Mental disorders are wide ranging and can include schizophrenia, dementia, PTSD and anxiety, along with eating disorders, substance use disorders, ADHD and depression to name a few.

A Significant Health Issue

The National Alliance on Mental Health (NAMI) reports:

Approximately one in five adults in the U.S. (43.8 million) experience a mental illness in a given year. About one in 25 experience mental illness serious enough to impact or interfere with one or more major life activities.
Mood disorders are the third most common cause of hospitalization in the U.S. for people ages 18-44.
Adults in the U.S. living with mental illness die on average 25 years earlier than others.
An estimated 18-22 veterans commit suicide every day.

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How Sleep Relates

Researchers and doctors have known about the correlation between sleep quality and mental health for years. Clinicians have traditionally viewed sleep problems as a symptom of a mental illness. But there is growing evidence that poor sleep quality can also contribute to the development of new psychiatric disorders and the ability to cope with existing disorders.

Among the many published reports linking inadequate or poor sleep quality with mental health issues, you’ll find facts like:

Insomniacs are nearly 10 times more likely to suffer from clinical depression and more than 17 times more likely to report clinical anxiety than normal sleepers.
Four-year-olds with serious sleep disorders have a higher risk of developing symptoms of psychiatric problems as six-year-olds when compared to normal-sleeping peers.
Individuals with two or more types of sleep problems were about 2.6 times more likely to report a suicide attempt than those without any insomnia complaints.

While researchers still don’t know the exact reasons for this two-way relationship between sleep patterns and mental illness, scientists have discovered that sleep disruption seriously impacts neurotransmitters and stress hormones which can lead to impaired thinking and the inability to regulate emotions – two of the most common symptoms of mental disorders.

Dealing with Insomnia

Insomnia, the inability to fall asleep or stay asleep, plagues millions of people across all levels of mental health.

For many people, insomnia can be part of the complex package of causes of mental health difficulties. If you can sort out your sleep, you could also be taking a significant step forward in tackling a wide-range of psychological and emotional problems.” – Daniel Freeman, Ph.D., University of Oxford, Department of Psychiatry

Strategies for addressing insomnia apply to individuals with and without existing mental health issues. The Better Sleep Council has published many tips on improving the quantity and quality of sleep through better sleep hygiene practices.

If lifestyle changes aren’t helping, you may also investigate dietary supplements (such as melatonin or valerian) or relaxation techniques (yoga and meditation, for example) to help you doze off. Cognitive behavioral therapy can also help you control or eliminate the negative thoughts and actions that keep you awake.

Seek Help

If you suspect that you or someone you love is experiencing mental health issues or dealing with sleep problems, consult with a medical professional who can direct you to one of the many effective interventions and treatments available.

Buying a mattress that matches your sleep preference can also go a long way toward improving your sleep, so you can improve your mental health. Take our Better Bed Quizzz so you can shope for one with confidence.

Learn about the relationship between sleep and mental health so you can improve the quality of your zzz’s. #BSCSleepTips @BetterSleepOrg

Sources:

This blog provides general information about sleep and mental health. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Why Do I Still Wake up Tired?

Josh Farmer — Tue, 25 Sep 2018 19:18:41 +0000

You know the feeling. Your alarm goes off, you (yawn) force yourself out of bed, and you spend the rest of the morning in a (yawn) complete fog. It’s a struggle just to (yawn) keep your eyes open, let alone (yawn) focus on anything.

You’re not alone. In research conducted by YouGov, 40% of Americans say they wake up feeling poorly rested at least once a week.

So, let’s talk about ways to minimize the chances of feeling like you need to crawl back under the covers the minute you get out of bed.

You’re Not Getting Enough Sleep

If you wake up feeling tired, you might actually BE tired. Simple, but true. What you think is sufficient time for a restful sleep may simply not be enough.

A joint statement by the American Academy of Sleep Medicine and Sleep Research Society recommends that adults between the ages of 18-60 get a minimum of 7 hours of sleep per night for optimal health. But the latest Gallup Poll reveals that nearly half of all Americans (42%) report getting less than that amount.

Many of us don’t make sleep a priority. Only 26% of Americans would choose sleep if given an extra hour in the day. – Better Sleep Council Survey, 2017.

So, tell Alexa to remind you it’s bedtime or set an alert on your daily calendar. Your goal is to establish a routine where you go to bed at approximately the same time every day – a time that allows for 7+ hours of sleep – so your body and brain both get in the habit of turning down at the same time you need to.

You May Not Be Getting Good Sleep, Either

You may not realize that you go through four different stages during sleep. (You’re asleep, how would you know?) Stage 3, also called slow-wave sleep, is the deep sleep you need to feel refreshed in the morning. In this stage, your heart and breathing rates drop to their lowest levels, your muscles relax and your brain wave activity slows down.

Some major restorative functions of the body and brain, including muscle growth, tissue repair and glucose metabolism, happen only during deep sleep. – Harvard Medical School, Division of Sleep Medicine

Unfortunately, many things can disrupt your sleep cycle and rob you of that precious deep sleep: your bed partner, noise, light, a room that’s too hot, an old mattress or pillow, and that recurring nightmare where you’re stranded in the Fresno airport with your boss that wakes you up in a cold sweat. Truly frightening. But if you practice good sleep hygiene and set up your bedroom to promote sleep quality, you’ll do your part to get the best rest you can.

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You Snooze? You Lose.

That buzzing, beeping alarm may feel like your mortal enemy, but the snooze button is really the one plotting against you. When you wake up, your brain shuts off melatonin (your sleep hormone) production and boosts cortisol (a natural steroid) output. This hormonal switchover gets you up and going. When you hit the snooze button more than once, the process goes awry. Your body gets confused as to which mode you should be in, which leads to a prolonged half-awake, half-asleep state.

To break the snooze habit, try setting your alarm for just 10 minutes later and putting your alarm clock across the room so you’re forced to get out of bed to turn it off.

You Might Need to Be More Active

When you’re already feeling tired, exercise isn’t the first thing you think of doing. (Is it ever?) But research shows a correlation between exercise and sleep.

One study conducted by the National Center for Biotechnology Information showed that a 4-month exercise regimen led to significant improvements in both sleep efficiency and sleep duration for adults diagnosed with chronic insomnia. Conversely, several studies have found that adults with poor sleep are less active than peers who have no sleep complaints.

So, consider a morning run or an early yoga class. Moving can help to re-energize you when you feel tired. Then, remember to step away from those screens and get up throughout the day. Over time, regular exercise can lead to getting a better night’s rest.

You’re Eating All Wrong

Let’s dish about food and sleep. Eating a healthy, balanced diet can work wonders in lots of ways, including helping you fight fatigue. That’s probably not surprising. But beyond what you eat, there are also a few strategies you can employ around when you eat:

Cut off the caffeine. International Coffee Day is September 29, yet many of us celebrate the wonders of coffee 365 days a year – especially for that morning caffeine boost. But beware. Caffeine can linger in your system long after you consume it. Try to avoid coffee and other forms of caffeine after lunch to be sure you’re not sabotaging your nightly sleep.
Don’t skip breakfast. After hours of sleep, your body needs energy intake to tackle the day. Plus, mild dehydration could be the culprit of the fatigue you feel in the morning. Kick off the day with a tall glass of water followed by a nutritional meal.
Dine with the early birds. It takes about three hours for your stomach to empty after a meal. Try leaving at least that amount of time between dinner and lying down to reduce the chances of having acid reflux or heartburn disrupt your sleep.

Or is it something else?

If none of these strategies seems to be helping, consult a sleep professional to ensure your morning grogginess isn’t a result of a more serious sleep disorder like sleep apnea, narcolepsy or insomnia.

Buying a mattress that matches your sleep preferences can also go a long way toward improving your sleep, so you’re not groggy in the morning. Take our Better Bed Quizzz so you can shop for one with confidence.

It is normal to yawn when you wake up in the morning – just not all day. Learn why you might be waking up still tired from @BetterSleepOrg so you can get #bettersleep. #BSCSleepTips

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