Sleep apnea has become increasingly common over the last few years and can really get in the way of a good night’s sleep. Understanding this sleep disorder is the first step towards managing the symptoms. Here we take a look at different types of sleep apnea affecting over 100 million people globally, providing simple tips on how you can improve sleep quality and start feeling like you again. Get comfy and let’s dive right in.

What is Sleep Apnea?

Sleep apnea is a sleep disorder that is essentially when your breathing stops while you sleep. This can be very distressing, disrupting sleep quality and impacting your well-being on various levels. The main types of sleep apnea are the following:

Obstructive sleep apnea

Obstructive sleep apnea (OSA) is the most common. It is characterized by repeated upper airway blockage during sleep, leading to interrupted breathing and symptoms such as loud snoring, daytime sleepiness, and health risks.

Central sleep apnea

Central sleep apnea (CSA) is a sleep disorder where the brain fails to send proper signals to the muscles that control breathing during sleep. It can cause pauses in breathing and disrupt sleep.

Treatment-emergent sleep apnea

This is a less common form and refers to the worsening or development of sleep apnea symptoms despite receiving treatment, such as PAP therapy. It may be caused by various factors and may require adjustments to treatment settings or addressing underlying health conditions.

What are the symptoms of sleep apnea?

Whichever type of sleep apnea you experience can cause distress about falling asleep and zap the joy out of bedtime. To get a diagnosis of this disorder, it is best to consult a medical professional though these are some of the common symptoms you may experience:

Snoring

If you have developed snoring or are doing so more than usual, this could be a sign of the condition.

Gasping for air during sleep

Struggling for breath while you sleep is a common symptom which can wake you, disrupting your sleep duration and quality. If you share a bed with a partner, they can help report if you experience breathlessness throughout the night.

Morning headaches

These can be caused by a lack of airflow and a lack of quality sleep.

Daytime sleepiness and irritability

These symptoms can present as a natural side-effect of less sleep, impacting your mood and overall well-being.

What causes sleep apnea?

One question you may be wondering is what exactly causes sleep apnea. There is no single answer though any of the following can trigger the condition:

How can you manage sleep apnea?

Sleep apnea can be a challenging disorder to deal with, lack of good quality rest can seriously impact your health and well-being, and it is likely you want to do all you can to reduce symptoms and improve your sleep. The good news is the outcome is positive. Here are some of the common ways sleep apnea can be cured or managed:

Lifestyle changes

Simple lifestyle changes can drastically improve and even get rid of sleep apnea. From eating healthier and exercising to lose excess weight to giving up smoking and drinking. These changes can bring benefits far beyond bedtime, allowing you to start feeling better and waking up a lot brighter.

Treatment options

From a CPAP machine which can gently pump air into your nose or mouth as you drift off, to gum shields and, in complex cases, surgery, there are plenty of medical treatments to manage the condition. Your doctor will advise you on the best method of treatment based on your needs.

How can you improve your sleep?

One thing that’s definitely going to make you feel better is getting a good night’s sleep. While implementing treatments recommended by your health professional, here are some other simple ways to enjoy better bedtimes and improve the quality of your kip.

Embrace a bedtime routine

Getting your body and brain into a regular snooze cycle can work magic on its quality and duration. Try getting used to relaxing in bed and waking up at the same time every day. An unwinding routine can help you prepare for sleep, helping you drift off more quickly for a deeper, restorative snooze.

Choose the right pillow

Finding the right pillow that supports your sleeping position will not only keep you comfortable but can also help encourage you to sleep longer and wake up without any aches and pains. A hybrid bamboo pillow has the added benefits of optimised airflow and thermoregulation to prevent overheating for fresh sleep all year round.

Slow and steady lifestyle changes

Making small, steady changes to your diet and lifestyle can make a big difference to the quality of your health. From implementing a few workouts into your week, fewer takeaways and reducing alcohol consumption, you could be well on your way to better nights, brighter mornings and happier days.

Managing any sleep disorder takes patience and persistence, though by developing understanding, taking action and small steps, you will soon be falling back in love with bedtime.

Sweet Dreams

Explore our range:

When it comes to sleep hygiene, we might not always be on our best behaviour, though it’s good to be in the know… Reach for the stars and all that! And despite the ever-changing rules on how to sleep better, there is one thing we can all agree on. A good night’s kip is essential for well-being. Though with 40% of UK adults struggling to drift off, that isn’t always easy. If you’ve been aiming for 8 hours, you are not alone. This has been the gold standard recommended by many sleep experts for years, though is it really the magic number? According to recent studies, perhaps not. Read on to find out how much sleep you need to stay healthy and some top tips on how to get it!

How many hours of sleep do you need?

If you wake after seven hours feeling refreshed, that’s a sign this is enough. Are you still struggling to get out of bed? It’s likely you need more sleep than your average person. Most people find they feel their best when they complete a full sleeping cycle which lasts 90-minutes. Keeping a sleep diary can track how many cycles you complete.

Whatever your magic number, it is vital you get your fix! From keeping bedtime consistent, and taking time to unwind to finding the perfect pillow, here are some top tips on making the most of every wink.

How to make sure you get enough sleep?

Set a Bedtime Routine

Going to bed at the same time every night can be a game-changer when it comes to sleep. The mind and body love routine and will quickly learn that bedtime is for relaxing, pretty soon you’ll find it easier to drift off. The key is to make it something you look forward to. A good bedtime routine looks different to all of us. Take some time to unwind, away from phones and distractions at least two hours before bed, this will allow you to properly relax and get a deeper, more restorative kip.

Pick a Perfect Pillow

When it comes to finding the best pillow online, it can feel a bit like dating in the dark. Choose a brand that offers a 30-night trial. If there is one thing worth falling in love with… It’s bedtime!

Keep it cool

Your sleeping environment can have a big influence on the quality of your sleep. Whatever climate you live in, making sure your bedroom is cool, dark and comfortable will help set you up for a good night’s sleep. A cool, dark room will trigger the release of melatonin, telling your mind & body it’s time to rest. A warm bath before bed can help lower your body temperature before you snuggle under your duvet, while an eye mask can help block out light and ease you into the land of nod.

The magic ending

We are all trying our best to stay fit, healthy and energised and know that sleep plays a big role in that. While the rules on how much you need may change, following these top tips will help keep you at your best and make the most of bedtime!

Sweet Dreams

Explore our range:

Christmas was fabulous, though now it’s over, and many of us feel a bit ‘blah’. We’ve opened all the pressies and eaten all the mince pies, and it’s still looking very cold out there. If you feel the January blues taking hold, take a breath. These bedtime tips will help brighten you with a rested and restorative winter.

What are January blues?

January blues refer to feelings of sadness, depression, or a lack of motivation that some people experience during the month of January. This is a natural response for many of us to this time of year, which can take a toll on our mental health. The hype of Christmas is over, and the dark, colder mornings can seem to be never-ending and harder to deal with. January is the peak season for S.A.D (seasonal affective disorder). This affects up to two million people in the UK where the lack of sunlight can cause low mood, irritability and even depression. This can cause major disruption to your sleep cycle and exasperating symptoms. While this can be a hard time of year, taking the best care of yourself and getting the best sleep can help you feel better. Here are some easy ways to boost your mood and prioritise your well-being for a well-rested season.

Is your bedroom up for January?

One place we will all be spending more time during January is our bedroom. This is the perfect month to create a comfortable, calm, and cosy sanctuary. Having soft, breathable bedding will keep all that snuggle time healthy and fresh. Bamboo bedding is not only incredibly soft (even softer than Egyptian cotton), the natural fabric is thermoregulating, hypoallergenic, and anti-bacterial, keeping your skin protected and you wrapped up in style. Switching to bamboo bedding and duvets is the perfect treat not just for January; the eco-friendly bedding will keep you cool in the hot summer and cosy all winter. Now that is one January bedtime upgrade to feel good about.

Are you getting enough light?

Lack of sunlight is one of the biggest causes of S.A.D and low mood during winter. Although the days are shorter and darker, getting enough light to brighten your mornings and keep your circadian rhythm healthy is still possible. If you can open your curtains first thing or take a good stroll in the daylight, you will get a healthy dose of vitamin D, helping to set up your body clock for better sleep later. Getting enough daylight during waking hours and then lowering light exposure a few hours before bed can regulate the production of melatonin. This sleepy hormone will make you feel ready to drift off when you nestle into bed. If natural light is not an option, certain bedtime lamps can provide you with light therapy similar to sunlight you can switch on in the morning and use throughout the day. Letting in the light will give you a healthy fix of serotonin, the happy hormone that will boost your mood and your day to keep those January blues at bay.

How can you make your bedtime routine more restorative?

Life can sometimes feel a bit like work, sleep, repeat, though January is a great time to change your daily routine. Having enough time to switch between work and heading to bed can make a big difference in your sleep quality. Taking two hours to yourself in the evening is a great habit to set in winter and carry through for the rest of the year. Indulge in some ‘you time’ with a relaxing bath, a good book, and a cup of your favourite hot drink. (as long as it’s caffeine-free) A bedtime bundle of nightly oil and a light-blocking, smooth Bamboo eye mask can help set you up for a deeper, restorative rest. Making sure you treat yourself as a priority is key to keeping your mood, health, and well-being at its best- every season.

Give yourself some winter love

January is a hard month for us all, though it is also a great opportunity to take time to rest, recover and give yourself some love. From bedtime upgrades to keep you snug to a relaxing routine for a deeper slumber, prioritizing rest will help set you up for the bright, healthy, relaxed year you deserve.

Sweet Dreams