Eating nutritious, whole, and minimally processed foods that are prepared in ways you enjoy has inherent value. So does moving your body regularly in ways that work your muscles, heart, and lungs. Here are six small-but-significant wins you may experience as you work towards your overall goals:

Better health markers. Positive changes in blood pressure, blood sugar, and cholesterol levels can be a sign that your new nutrition and exercise habits are “working.” However, genetics also plays a role, so some people will see more significant changes from diet and lifestyle than others.

More energy. Nourishing yourself with healthy meals and snacks spaced throughout the day will give your body the fuel it needs to run optimally, which can reward you with steady energy levels. Similarly, “spending” energy each day on physical activity will yield you even more energy.

Better digestion. Changes to eating patterns such as reducing meal skipping, eating more fiber-rich plant foods, putting down your fork when you are satisfied but not stuffed, and reducing late-night eating can all improve digestion.

Improved sleep. Shifting more of your food intake to earlier in the day—starting with eating breakfast, then making lunch a bigger meal than dinner if you can—can also promote more restful sleep and may have other health benefits. Regular exercise can also help you sleep better.

Increased fitness. Regular exercise doesn’t always lead to weight loss, but it does improve your strength, endurance, and flexibility. Not only is maintaining and building muscle and cardiovascular fitness important for health, especially as we age, but you’ll find that many routine daily activities become easier as you become stronger.

Greater resilience. Supporting your body with nutrition and the movement it needs supports physical and mental health, which can help you recover from stressful events big and small.

Another benefit of looking beyond the scale—even if you do hope to see the number on the scale shift—is that when you pay attention to how the results of your new habits make you feel every day, this can be more motivating than simply focusing on a far-off goal.

You may also notice a synergy to the changes you’re making. For example, eating better and staying active may improve your energy and help you sleep better, and feeling refreshed and energetic can make it easier to plan and prepare nutritious meals and decide to go for a walk instead of lounging on the couch…which continues to support energy and good sleep.

When you feel better and know you’re feeling better, this can strengthen your new nutrition and exercise habits. It becomes easier to do the work to maintain those habits long term, and to return to them if you find yourself off-track along the way because life threw you a curveball.

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Weighted Blanket Benefits for Adults

Insomnia is difficulty falling or staying asleep and it usually causes sleep-related symptoms during the day like fatigue and brain fog. In some cases, severe insomnia can even cause anxiety or depression. Studies show that anywhere from about 30 to 50 percent of adults complain of insomnia. It is even more common in people with a mental health disorder like depression, anxiety, bipolar disorder, or attention deficit hyperactivity disorder (ADHD). In these cases, insomnia may be as high as 80 percent.

The usual treatments for insomnia include psychotherapy and sleep aid medications, but about 40 percent of people with insomnia need more help. One research-tested, safe, and inexpensive option may be as simple as a heavier blanket:

• A 2020 study from Sweden, published in the Journal of Clinical Sleep Medicine studied a weighted blanket compared to a normal-weight blanket in 120 patients with depression, bipolar disorder, anxiety disorder, or ADHD. After four weeks, compared to unweighted-blankets, patients using weighted blankets had significant improvement in insomnia, daytime activity, fatigue, depression, and anxiety.
• A 2020 study published in the Clinical Journal of Oncology Nursing found that cancer patients getting chemotherapy reported less anxiety when they were given a weighted blanket during chemotherapy infusion than when they had the same treatment with an unweighted blanket.
• A 2020 review of studies on weighted blankets published in The American Journal of Occupational Therapy found eight studies using weighted blankets to reduce anxiety and concluded that these studies support the use of these blankets.

How Do Weighted Blankets Work?

Weighted blankets work by deep pressure stimulation, also called deep touch pressure, the same pressure used by massage and acupressure. Anxiety is the enemy of relaxing sleep, the so called “wired and tired” effect. Deep touch pressure is what causes the relaxing effect of a hug or cuddle and explains the relaxing effects of swaddling a baby. Research shows that the light, steady, and even touch of this pressure has several effects on the body:

• It reduces the stress hormone cortisol.
• It reduces the “flight or fight” response caused by the sympathetic nervous system.
• It increases the “rest and digest” response of the parasympathetic nervous system.
• It increases release of the hormone oxytocin which promotes both relaxation and sleep.

Weighted blankets can weight anywhere from 4 to 30 pounds, but the most effective weight is usually about 12 pounds. The weight of the blanket should not cause you to get overheated or feel like movement is restricted. If you have trouble falling or staying asleep and you want to try a weighted blanket, don’t forget these other sleep hygiene tips:

• Keep a seven-to-eight-hour sleep schedule. Go to sleep and get up the same time every night and morning, including weekends.
• Get exercise and exposure to sunlight during the day, and avoid too much light or exercise in the evening.
• Avoid alcohol and food after dinner.

Use your bedroom for sleep, not for TV or computer, and make sure your bedroom is dark, comfortable, and quiet.

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Sciatica is different than low back pain. Low back pain causes pain only in the back. Sciatica is pain that follows the path of the sciatic nerve, so the pain is felt in the back, buttock, back of the thigh, and the calf. Pain that moves from one area to the other is called radiating pain. Sciatica usually affects only one nerve on one side of the body.

Sciatic pain can be described as mild, severe, aching, or burning. It may feel like a sudden shock of pain and it may be triggered by coughing, sneezing, straining, lifting, or twisting. Other common symptoms of sciatica may include weakness, numbness, or tingling (“pins and needles”).

Sleeping With Sciatica

Symptoms of sciatica may be worse at night and may wake you up or keep you from falling asleep. The exact cause and severity of sciatica is different for different people, so there is no single solution to sleeping with sciatica. There is no recommendation for a specific type of mattress or pillow.

According to Cleveland Clinic, the key to sleeping with sciatica is to find the most comfortable sleeping position for you. If you usually sleep on your back, it could be the best position. Some people have less pain when the spine is straight. If that works for you, place a small pillow under your head and another under your knees.

If you are used to sleeping on your side, that could also be the best position, since some people have less pain when the spine is bent slightly forward. If this position works for you, place a pillow under your head, behind your back, and between your knees. Sleep on the side opposite your sciatic pain. The good news is that sciatica usually goes away on its own without treatment, so you should only have to make it through a few nights.

Causes, Diagnosis, and Treatment for Sciatica

You may be at higher risk for sciatica if you are overweight and inactive. The most common age for sciatica is 30 through 50. After a bulging disc, the most common cause of sciatica is a bony growth on a vertebra – called a spur – that presses on the nerve. People with diabetes may have diabetic nerve damage that affects the sciatic nerve. Rare causes include a spinal blood clot, abscess, or tumor. You may also be at higher risk of you have bad posture or if you have a job the requires a lot of lifting or sitting. In most cases, sciatic pain will go away in a few days. If you have sciatic pain more than one week, pain that is getting worse, or pain that is causing weakness or numbness, let your doctor know.

If you are sitting at a computer most of the day, sitting with correct posture is important. © Maanas | Getty Images

To find the cause and best treatment, your healthcare provider will do a physical exam and may order imaging studies of your lower spine with x-ray or MRI. Treatment may include nonsteroidal anti-inflammatory drugs for pain and inflammation, physical therapy, and home care. In rare cases, surgery to remove a bone spur or repair a herniated disc may be needed.

Sciatica Treatment at Home

Home care for sciatica pain may include:

• A short period of rest followed by movement
• Physical therapy exercises at home
• Hot or cold compresses
• Maintaining good posture
• Avoiding heavy lifting

It is important to know that resting your back too long does not help sciatica get better. Your back needs to be moving to get blood flowing to your lower back area and to prevent stiffness and loss of muscle tone. Even if it is a little painful at first, movement is the most important part of home care.

Sciatica is not a medical emergency, but some conditions that cause sciatica may be, if the spinal cord is being compressed and nerves are being damaged. Get help right away if you have complete loss of feeling or severe weakness, or if you lose bowel or bladder control.

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Hypersomnia can interfere with your ability to function at home, work, or school. A nap or sleep attack while driving or operating dangerous machinery can be life-threatening. In fact, hypersomnia may be responsible for one out of five motor vehicle accidents.

Hypersomnia has been recognized as a medical problem for a long time. In the 17^th Century, it was described as patients with a sleepy disposition who suddenly fall fast asleep. About 30 percent of people complain of excessive daytime sleepiness today. About five percent of the population may be diagnosed with hypersomnia. Hypersomnia is usually diagnosed between the ages of 17 and 24, and is more common in women.

Symptoms of Hypersomnia

According to the Diagnostic and Statistical Manual of Mental Disorders, to diagnose hypersomnia you need to experience excessive sleepiness despite getting at least seven hours of sleep and lapse into naps several times each day, or sleep more than 9 hours at night and still feel sleepy, or experience sleep drunkenness. These symptoms must occur at least three times per week for at least three months. The symptoms must be severe enough to interfere with your function at home, work, or school. Other symptoms may include:

• Naps or sleep attacks that don’t improve sleepiness
• Feeling anxious, restless, depressed, or irritable
• Having very little energy
• Slowed thinking or speech
• Poor memory
• Frequent headaches
• Loss of appetite

Causes of Hypersomnia

Causes of hypersomnia are divided into secondary and primary causes. Secondary causes are excessive daytime sleepiness caused by another disease. In these cases, hypersomnia is one of the symptoms of another condition. These conditions include:

• Sleep apnea
• Drug or alcohol abuse
• Side effects from prescription drugs
• Depression or bipolar disorder
• Obesity
• Parkinson’s disease
• Multiple Sclerosis
• Brain tumor or head trauma
• Hypothyroidism
• Epilepsy
• Long-term sleep deprivation

Primary hypersomnia is hypersomnia caused by a specific condition in which excessive sleepiness is the main symptom. There are three causes of primary hypersomnia:

• Idiopathic hypersomnia is hypersomnia of an unknown cause. This condition may be due to a genetic defect passed down through families, since 39 percent of people have a family history.
• Narcolepsy is a disease caused by low levels of the brain messenger (neurotransmitter) hypocretin. This neurotransmitter helps control waking up from sleep. Narcolepsy causes symptoms of hypersomnia and may also cause sudden loss of muscle tone triggered by strong emotions, called cataplexy. It may also cause hallucinations and sleep paralysis when falling asleep or waking up.
• Kleine-Levin syndrome is a rare condition that causes recurring episodes of sleeping for up to 20 hours along with increased appetite and other abnormal behaviors. Episodes can last for days or weeks. Between episodes sleep and other behaviors return to normal. Episodes may be triggered by alcohol use or an infection. The cause is unknown and episodes tend to decrease with older age.

Diagnosis and Treatment

Diagnosis of hypersomnia is based on the symptoms, sleep studies, and brain wave studies. Treatment depends on the cause. Hypersomnia caused by another disease may improve when that condition is treated, such as thyroid replacement for hypothyroidism or continuous positive airway pressure (CPAP) for sleep apnea.

A new medication was recently approved to treat idiopathic hypersomnia called Xywav, it contains the minerals calcium, magnesium, and potassium along with a narcolepsy medication called sodium oxybate. Other medications may include stimulant drugs, Parkinson’s disease drugs, wakefulness drugs, and antidepressants. Along with medications, good sleep habits and the avoidance of the stimulants caffeine, nicotine, and alcohol are helpful. Some patients improve with planned naps during the day.

Although not a fatal disease, untreated hypersomnia can be difficult to live with, affect your quality of life, and can even be dangerous. Most cases of hypersomnia tend to be long-term conditions. Let your doctor know if you have any of the symptoms of hypersomnia. Medications can help.

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Sleep apnea occurs when your upper airway closes down during sleep, causing brief periods of not breathing, called apnea. When apnea occurs, your fight or flight reflex kicks in causing your blood pressure to go up, your heart to speed up, and you to wake up enough to open your airway.

Symptoms of sleep apnea are noisy breathing or loud snoring at night interrupted by repeated episodes of apnea and gasping for breath. You may wake up with a dry mouth, groggy brain, or a headache. Daytime fatigue, sleepiness, and brain fog are also common symptoms of sleep apnea.

CPAP and Sleep Apnea Treatment Devices

CPAP is a device that is strapped to your head. Air is delivered through a mask placed over or under your nose. The pressure of the air is just enough to keep your airway open. Some people are unable to sleep or adjust to the straps, the mask, the air pressure, or the noise.

There are different types of breathing devices you can try, including auto CPAP and bilevel positive airway pressure (BPAP). These devices may reduce the sensation of pressure or limit it to just when you need it. Adaptive sero-ventilation is a new breathing device that stores information about your apnea in a computer and uses pressure before you have apnea to prevent it.

Another problem with these breathing devices is that they are all machines, so things can go wrong. Recently one brand of breathing device was recalled because the foam used to reduce the noise of the device was breaking down causing a danger of foam particles being breathed into the nose and lungs.

CPAP Alternatives

If you have milder sleep apnea, or you can’t tolerate any of the breathing devices, there are many CPAP alternatives. You will need to work with your health care provider to find the best one for you. You may need to see another health care provider like a dentist, oral surgeon, head and neck surgeon, or a physical therapist. The alternatives include:

• Oral Appliances: These appliances are usually fit by a dentist. If your sleep apnea is caused by your jaw or tongue slipping back to block your airway during sleep, an oral appliance might be a sleep apnea solution. A dentist may design an appliance that you fit into your mouth at night to keep your lower jaw or your tongue pushed forward. Some people find an oral appliance less bothersome than a breathing device.
• Electrical implants: Implants have been approved to electrically stimulate the muscles that open your upper airway or the nerves that supply the muscles. Insertion of the implant requires a minor surgery. Once impanated, apnea triggers the implant to deliver mild electrical pulses.
• Physical therapy. You might try working with a physical therapist to strengthen your mouth and facial muscles. Called orofacial therapy, this therapy may help you keep your airway open at night.
• If you have moderate to severe sleep apnea and a trial of other treatments has not worked, several surgeries are available. Surgery to remove sagging tissue at the rear of your mouth or just your tonsils may help. These tissues can also be reduced by shrinking them with electric currents, called radiofrequency ablation. If the problem is a lower jaw that is too short, there are procedures to reposition the jaw. These surgeries all have risks and complications, so they are kept as a last resort.

Natural Sleep Apnea Remedies and Treatments

No matter what treatment you choose for sleep apnea, there are natural remedies and treatments that you will also need to do. These natural treatments are all lifestyle changes you make on your own. If you have mild sleep apnea, these changes may be all you need. If you are using another sleep apnea treatment, these lifestyle changes will help your treatment work better:

• Lose weight if you are overweight and maintain a healthy weight. Obesity adds tissue to your neck that increases the risk of your airway collapsing.
• Exercise regularly. Exercise will help you lose weight and has been shown to improve sleep apnea even if you don’t need to lose weight.
• Avoid alcohol, tranquilizers, and sleeping pills. All of these increase relaxations of the muscles that control your airway. If you drink alcohol, avoid drinking after dinner.
• Don’t smoke. All types of smoking increase irritation and inflammation of your airway, making it narrower.
• Don’t sleep on your back. Gravity pulls your tongue and jaw back into your airway.

Bottom Line on Sleep Apnea Solutions

Sleep apnea can’t be ignored. It needs to be treated. For moderate to severe sleep apnea, CPAP is the most effective choice. Before you try anything else, work with your health care provider to find a mask and machine that you can use. Don’t give up too soon. It takes time to adjust to a breathing device. No matter what solution works best for you, remember to include the lifestyle changes along with it.

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Sleep myoclonus is just one type of myoclonus. An example of a myoclonus that occurs when you are awake is hiccups. Sleep myoclonus and hiccups are called physiologic types of myoclonus, that means that they happen in healthy people. Other types of myoclonus – called pathologic myoclonus – may be severe enough to prevent you from eating, talking, or walking. _[3]

Symptoms of Sleep Myoclonus

The cause of sleep myoclonus is not known. In some cases, it may be an overreaction of your brain and spinal cord to light, noise, or movement that occurs as you are dropping off to sleep. _[3] The brief twitches and jerks of sleep myoclonus commonly involve your lips, toes, fingers, and eyes. These movements do not wake you or your sleep partner. _[1] Sleep myoclonus can also cause a sensation of falling as you drift off to sleep. You may have uncontrollable movements of your arms, legs, or body. These movements may wake you or your sleep partner. _[2]

Treatment and Prevention of Sleep Myoclonus

In most cases, sleep myoclonus does not require any treatment. You may be at higher risk if you drink caffeine or exercise later in the day. Other risk factors are emotional stress and being sleep deprived. You may be able to prevent sleep myoclonus by avoiding these risk factors. Because sleep myoclonus may be triggered by noise, light, or movement, sleeping in a dark quiet room may also help. _[1-3]

If uncontrolled movements during sleep are strong enough to wake you, or keep you from getting enough sleep, talk to your doctor. These sleep movements may be a warning for a disease like Parkinson’s disease, MS, Alzheimer’s disease, or epilepsy. Uncontrollable sleep movements may also be a sign of two common sleep disorders called restless legs syndrome (RLS) and periodic leg movement of sleep (PLMS). These disorders should be diagnosed and treated, because they are much more likely to seriously disturb your sleep. _[1-3]

RLS: An Irresistible Urge to Move your Legs

RLS can occur while you are awake or asleep. It causes an uncomfortable and uncontrollable urge to move your legs. It usually occurs in both legs and rarely in the arms. People describe the sensation as throbbing, crawling, pulling, and creeping. Moving gives temporary relief. Symptoms are usually worse when you are lying in bed and can keep your from sleeping or falling asleep. People may complain of daytime sleepiness, mood changes, and trouble concentrating from lack of sleep._[4]

RLS is common. It may occur in up to 10 percent of people. It is more common in women and it increases with age. The cause is not known. You may be at higher risk if you:

• Have a family history of RLS
• Have kidney disease
• Have iron deficiency
• Take a medication for nausea, seizures, schizophrenia, depression, or allergy
• Drink alcohol, smoke, or drink caffeine
• Are pregnant
• Have sleep apnea or are sleep deprived for any reason _[4]

RLS is usually diagnosed by the symptoms. Treatment may include correcting an underlying problem like kidney disease, iron deficiency, or sleep apnea. Lifestyle changes like exercise and avoiding nicotine, alcohol, and caffeine may help. Several medications are also used. There is no cure but symptoms can usually be controlled. It is important to know that over 80 percent of people with RLS also have PLMS. _[4]

PLMS: Involuntary Movements of Your Legs During Sleep

PLMS happens during sleep. It is more common than RLS and may occur in up to 50 percent of people over age 50. PLMS can cause mild leg movements that do not wake you up, or they can cause severe movements that wake you and your sleep partner. Like sleep myoclonus, mild PLMS does not require treatment. If PLMS is severe enough to cause loss of sleep, daytime sleepiness, mood changes, and irritability it is called periodic limb movement disorder (PLMD). _[5]

Symptoms of PLMS are uncontrolled movements of both legs. Like RLS, movement occurs soon after falling asleep. Movement tends to occur in the early stage of sleep. They start in your toes and move to the ankles, knees, and hips. These movements may occur every 5 to 90 seconds and last from 30 minutes to 2 hours during sleep. In rare cases, there may also be arm movements. _[5]

The cause of PLMS is not known, but is probably the same as RLS. Risk factors for PLMS are similar to RLS and the treatments are also similar. One difference is that you can have PLMS without knowing it. Unless you have a sleep partner to tell you about it, you may only complain of daytime sleepiness, mood changes, or trouble concentrating. You may need a sleep study to get diagnosed. _[5]

The Importance of Sleep Hygiene

If you think that your sleep problems are a sign of a deeper problem, like a sleep disorder, consider visiting a sleep specialist.

For sleep myoclonus, RLS, and PLMS, sleep hygiene is an important part of treatment and prevention. Sleep hygiene is a combination of lifestyle changes that you can make to assure yourself a full and restful sleep. They are good sleep habits. They include:

• Going to bed and waking up at the same time every day, including on weekends and vacations
• Getting seven hours of sleep every night
• Avoiding the TV, computer, and phone before bed and keeping the TV and computer out of your your bedroom
• Keeping your bedroom quiet, dark, and comfortable
• Establishing a relaxing bedtime routine
• Avoiding bright lights, caffeine, alcohol, large meals, and lots of fluids later in the evening and before bed.
• Eating a healthy diet and exercising regularly _[6]

Types of Myoclonus

Under the umbrella term “myoclonus”—the condition that causes jerking or twitching while sleeping—there are a number of forms. The causes and effects for each are different, and responses to each can vary widely. According to the National Institute of Neurological Disorders and Stroke (NINDS), these are the most commonly described:

1. Action myoclonus

“Characterized by muscular jerking triggered or intensified by voluntary movement or even the intention to move,” the NINDS reports. “Action myoclonus is the most disabling form of myoclonus and can affect the arms, legs, face, and even the voice. This type of myoclonus often is caused by brain damage that results from a lack of oxygen and blood flow to the brain when breathing or heartbeat is temporarily stopped.”

2. Cortical reflex myoclonus

May be a type of epilepsy, one that originates in the cerebral cortex. “In this type of myoclonus, jerks usually involve only a few muscles in one part of the body, but jerks involving many muscles also may occur.”

3. Essential myoclonus

Tends to be “stable without increasing in severity over time,” the NINDS says, adding that essential myoclonus “occurs in the absence of epilepsy or other apparent abnormalities in the brain or nerves.” It may be an inherited disorder but can also crop up randomly in people with no family history.

4. Palatal myoclonus

Occurs in one or both sides of the rear of the roof of the mouth (the soft palate) as regular, rhythmic contractions. Palatal myoclonus contractions may be accompanied by twitching in other muscles, including those in the face, tongue, throat, and diaphragm. “The contractions are very rapid, occurring as often as 150 times a minute,” the NINDS explains, “and may persist during sleep. The condition usually appears in adults and can last indefinitely.” It can appear as “clicking” sounds, and can also cause severe pain in some people.

5. Progressive myoclonus epilepsy (PME)

Refers to a group of diseases characterized by myoclonus, epileptic seizures, and other serious symptoms (difficultly speaking or walking, for example). “These rare disorders often get worse over time,” the NNDS reports, “and sometimes are fatal.” PME has been linked to an abnormality in the gene that codes for the protein cystitis B, which regulates enzymes that break down other proteins.

6. Reticular reflex myoclonus

Believed to be a form of generalized epilepsy originating in the brain stem, which connects to the spinal cord and controls such vital functions as our heartbeat and our breathing. Voluntary movement or external stimuli can trigger reticular reflex myoclonus.

7. Stimulus-sensitive myoclonus

A variety of sources—light, noise, movement—can trigger this form of myoclonus.

8. Sleep myoclonus

Can occur during the first phases of sleep, and can be stimulus-sensitive. Sleep myoclonus may not require treatment for some, but myoclonus “may be a symptom in more complex and disturbing sleep disorders, such as restless legs syndrome,” the NINDS says. If so, it may require treatment by your healthcare provider.

RECOMMENDED FOR YOU

• Address Sleep Disorders to Feel Better and Improve Your Health
• Dreaming of Better Sleep?
• Don’t Underestimate the Impact Poor Sleep Has on Your Health

SOURCES

1. American Sleep Association, What is Sleep Myoclonus? 
2. National Sleep Foundation, Hypnic Jerks: Why Do They Happen? 
3. NIH, Myoclonus Fact Sheet
4. NIH, Restless Leg Syndrome fact Sheet 
5. American Sleep Association, Periodic Leg Movements During Sleep (PLMS) & Periodic Limb Movement Disorder (PLMD)
6. American Academy of Sleep Medicine, Healthy Sleep Habits

The post What to Know About Twitching While Sleeping appeared first on University Health News.

CPAP is a machine and a mask you wear at night that forces air through your nose and throat. CPAP can be hard to get used to for some people. If CPAP does not work, the next step may be surgery. However, before resorting to CPAP, or surgery as a last resort, lifestyle changes may help, especially for mild sleep apnea. [1,2]

How Do You Know You Have Sleep Apnea?

The obvious symptoms of sleep apnea happen while you are asleep, so lots of people have it and don’t know it unless a sleep partner tells them. For most people sleep apnea happens when the tissues at the back of your throat collapse inward enough to obstruct breathing. The result is loud, noisy snoring with short, quiet periods of apnea, which is not breathing. [1,2]

In you don’t have a sleep partner to tell you about night time symptoms, you can suspect sleep apnea if you wake up with a dry sore throat, you wake up with a headache and feeling sleepy, or you have daytime sleepiness that causes you to be tired, irritable, and brain fogged. Having restless nights and waking up frequently is another warning sign. [1,2]

You may be at higher risk for sleep apnea as you get older. Tissues in the throat tend to get weaker and with age. You may also be at risk of you have a family history of sleep apnea or if you have a short, thick neck. Men are at higher risk than women. There is not much you can do about these risk factors, but other risk factors for sleep apnea can be changed. That’s where lifestyle changes come in. [1,2]

Lifestyle Changes to Help Sleep Apnea

In most cases, a doctor will recommend lifestyle changes for sleep apnea before CPAP. Even if you do need CPAP, these changes are still an important part of treatment:

1. Lose weight.

Being obese or overweight is the most important risk factor for sleep apnea. Losing weight may be the best treatment.

2. Get exercise.

Thirty minutes of brisk walking or another aerobic exercise can help you lose weight, but even without weight loss, exercise has been shown to improve sleep apnea.

3. Avoid alcohol.

Alcohol causes a deeper sleep and more collapse of your airway. Drink only in moderation, or avoid alcohol. Alcohol is most likely to cause sleep apnea if you drink before bedtime.

4. Don’t take sedative medications to help you sleep.

Sedative medications relax the muscles in your throat and make sleep apnea worse.

5. Don’t smoke.

Smoking triples the effect of sleep apnea. It causes your airway to be inflamed.

6. Don’t sleep on your back.

Sleeping on your back causes your soft palate to drop down into the back of your throat. Sleep on your side. It can also help to sleep with your chest and head elevated. You can prop up the head of your bed or sleep on a wedge. [1-3]

Other changeable risk factors can be treated with medication. Having long-term nasal congestion from allergies or sinusitis can contribute to sleep apnea. You doctor may treat these conditions along with lifestyle changes. [1,2]

Don’t Ignore Sleep Apnea

If you suspect sleep apnea let your doctor know. Your doctor may suspect sleep apnea from your symptoms, but the best way to diagnose this condition and determine severity is to do a sleep study, called nocturnal polysomnography. This test  is done while you sleep to measure your breathing rate, heart rate, blood pressure, and oxygen level. [1,2]

Sleep apnea is a potentially serious problem. It can increase your risk for high blood pressure, heart disease, and type 2 diabetes. The good news is that it doesn’t always mean CPAP or surgery. Lifestyle changes may do the trick and give you and your sleeping partner a better night’s sleep. [1-2]

RECOMMENDED FOR YOU

• 11 Surprising Sleep Apnea Symptoms
• Do You Have Obstructive Sleep Apnea?
• Dreaming of Better Sleep?

SOURCES

1. Mayo Clinic, Sleep apnea – Symptoms and causes – Mayo Clinic
2. NIH,Sleep Apnea | NHLBI, NIH
3. Mayo Clinic, Home Remedies: Stop the snoring – Mayo Clinic News Network

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What Causes Insomnia?

Insomnia can be a short-term or long-term issue. Short-term (or transient) insomnia can be caused by illness, stress, travel, or environmental factors. Long-term (or chronic) insomnia is usually caused by an underlying psychological or physical condition, according to the University of Maryland Medical Center.

Illnesses or medical conditions that can cause short-term insomnia include allergies, gastrointestinal problems, arthritis, asthma, chronic pain, and neurological conditions, according to the National Sleep Foundation.

Neurological diseases that may cause insomnia include Parkinson’s or restless leg syndrome (RLS). People who have RLS, for example, typically experience an increase in symptoms during periods of rest or inactivity; this makes sleeping much more difficult. Studies show that people suffering from RLS are more likely to suffer from depression, stress, and anxiety.

Insomnia not only can have an impact on your nights, but on your days as well. A chronic lack of sleep causes daytime sleepiness and an increase in anxiety and irritability, and also puts you at risk for drowsy driving and falls at home.

Some of these conditions can be mistakenly attributed to aging and related medical problems, so if you believe you aren’t getting enough sleep at night, it’s important to see your healthcare provider. Your physician may prescribe medication to treat your insomnia. Non-benzodiazepine sedative hypnotics such as Ambien, Sonata, Lunesta, and Rozerem are the most popular, according to the University of Maryland Medical Center. As with any prescription drug, it’s important to understand any and all possible side effects.

Beyond Sleep Meds

Prescription medications may not be necessary to treat your insomnia. In certain instances, the solution may lie in lifestyle changes. The following six tips can go a long way in making sure you fall asleep easily and stay asleep throughout the night.

1. Set the same bedtime and wake-up time each and every day. This can help your body to get in a routine for when to sleep. It’s also important to avoid naps if suffering from insomnia, as this may disturb your body’s sleep routine.
2. Avoid electronics and screens before bed. These devices may distract you from falling asleep and can keep your body in an alert state.
3. Exercise during the day. The more physical activity your body goes through during the day, the more likely you are to feel tired when it comes time to sleep.
4. Avoid stimulants before bedtime. Set a cutoff time during the day to have that last cup of coffee. A study by the Journal of Clinical Sleep Medicine examined the effects of caffeine on sleep and recommended not using caffeine within 6 hours of bedtime.
5. Avoid alcohol before bedtime. While consuming alcohol before bed may initially help you to fall asleep quickly, you’re more likely to experience disruptions during your sleep and wake up throughout the night.
6. Avoid staring at the clock. If you’re experiencing trouble falling asleep, staring at a clock as time passes by can only magnify the issue and increase your anxiety related to not falling asleep.

Stick with these changes for some time and don’t get discouraged if you find yourself continuing to experience insomnia at first. Your body may have to go through an adjustment period to practice good sleep hygiene.

If an insomnia problem still persists over time, however, seek help from your physician or consider seeing a sleep specialist.

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1. Shift Your Schedule in Advance

One of the best ways you can prepare for travel is to adjust your eating and sleep schedule before you leave on your trip. A few days before your flight, start to gradually move your bedtime closer to the schedule of your destination, and wake up closer to when you will have to when you arrive. Do this with meals as well, moving your mealtimes closer and closer to those of your destination._[2] By the time you take your flight, your body’s clock will already be closer to that of your new time zone, so it will take a shorter time to fully adjust.

2. Take Melatonin

Melatonin helps to regulate the 24-hour sleep wake cycle. Taking melatonin at the right time can therefore help to shift your body’s internal clock to adjust to a new time zone._[2,3] Try 3 to 5 mg an hour or two before the time you want to go to bed. Melatonin will help to trick your body into thinking it is the regular time to fall asleep. (Read more about melatonin for insomnia here.)

3. Light Exposure

Properly timed light exposure can shift your circadian clock, just as melatonin supplementation can._[3] For this reason, strategic exposure to and avoidance of light can be an effective way to prevent jet lag._[4] If you are travelling east, avoid afternoon and evening light when you arrive. Make sure you seek out bright light in the morning hours instead. If you are travelling west, avoid light in the morning and make sure to get afternoon and evening light exposure at your destination. Even when you’re not travelling, light exposure affects your sleep. Learn more here.

4. Hydrate to Avoid Jet Lag

Dehydration is very common among travelers, and it can make jet lag symptoms worse. While you are traveling, drink plenty of water. Continue to hydrate when you arrive. Avoid caffeine and alcohol, which can contribute to dehydration._[2]

Try these four jet lag remedies for your upcoming travel plans. Research shows that a combination of techniques is best. For example, one study found that using both exposure to light and 5 mg melatonin before bed was significantly more effective than either intervention alone, because the combination was able to shift the circadian clock more substantially._[3]

Share Your Own Jet Lag Remedies

What are your favorite jet lag remedies? What have you found works best for adjusting to a new time zone? Share your tips in the comments section below.

This article was originally published in 2014. It has since been updated. 

[1] Eur J Appl Physiol. 2014 Dec;114(12):2459-68.

[2] Harv Womens Health Watch. 2012 Sep;20(1):2.

[3] Sleep. 2013 Nov 1;36(11):1617-24.

[4] Cleve Clin J Med. 2011 Oct;78(10):675-84.

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Now scientists have discovered that my strategy works for many other people too. So how does music help you sleep, and what is the best music to help you sleep? 

Studies show that people with insomnia and other sleep disorders can benefit significantly from listening to music. If you want to know how to help insomnia in a simple, natural, and enjoyable way, you might want to turn to your favorite, soothing songs.

Numerous Studies Show the Benefits of Music for Improving Sleep

Music seems to be an effective relaxation technique before bed that helps to improve sleep quality.[1,2]

One study found that 45 minutes of music at bedtime for three weeks resulted in longer sleep duration, shorter time to fall asleep, higher perceived sleep quality, and less daytime dysfunction.[3] A review of ten studies and over 500 participants found that music also eased acute or chronic sleep disorders like insomnia.[4]

Not only did people report feeling that their sleep was improved, but polysomnography testing showed that people who listened to music had longer REM sleep. REM sleep is a restorative stage of sleep linked to psychological and emotional well-being.[5]

Researchers aren’t quite sure why music has these effects. Music is known to act upon the central nervous system and has anti-anxiety and relaxing effects. It also may impact the production of compounds like opioids, which have pain-relieving and sedative qualities, as well as oxytocin, which is implicated in improving sleep as well.[4]

Choosing Music to Help You Sleep

Try using music therapy to treat your insomnia today.

• Choose music that you are familiar with.
• The music should have a slow and stable rhythm (a tempo of 60 to 80 beats per minute), with low-frequency tones and relaxing melodies.[4]
• Try out different genres, like classical or acoustic, to find what works for you.
• Put the music on as you get into bed to help you fall asleep, and use a sleep timer to make sure the music does not wake you up later in the night. Set the timer for a little longer than it takes you to fall asleep; this might be anywhere from 15 to 45 minutes depending on your sleep habits.

Other tips for helping improve your sleep include keeping your bedroom cool and removing blue light from your bedtime routine.

Share Your Experience with Music For Sleep

Do you use music to help you sleep? What type of music do you prefer? Share your tips in the comments section below.

Originally published in 2015, this post has been updated.

[1] J Adv Nurs. 2009 Jul;65(7):1356-64.

[2] J Adv Nurs. 2013 Jun;69(6):1377-89.

[3] J Adv Nurs. 2005 Feb;49(3):234-44.

[4] Int J Nurs Stud. 2014 Jan;51(1):51-62.

[5] Int J Nurs Stud. 2012 Aug;49(8):921-30.

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