Allergy symptoms make it hard to get a good night’s rest

One of the most common symptoms of seasonal allergies is nasal congestion. This can make it difficult to breathe through the nose, which can lead to snoring or worsen obstructive sleep apnea. When we sleep, our muscles relax, including the muscles that keep our airways open. When we have allergies, the congestion often leads to mouth-breathing, which can make it even harder to keep our airways open, leading to disrupted sleep.

Another common symptom of allergies is itching, particularly in the eyes and nose. This itching can be especially bothersome at night, making it hard to fall asleep and stay asleep. Additionally, scratching can lead to inflammation and swelling, which can worsen congestion and make breathing even more difficult.

Seasonal allergies can also cause sneezing and coughing, which can be disruptive to sleep. Sneezing and post-nasal drip with persistent nighttime cough can disrupt our sleep, wake us up, and make it hard to fall back to sleep. Additionally, these repeated movements can cause muscle soreness and fatigue, which can further impact our ability to get a good night’s rest.

Allergies can also lead to fatigue. This can make it hard to stay awake during the day and can lead to difficulties concentrating or focusing. When we are tired, we are also more prone to accidents, both at home and at work.

Address allergies to sleep better

Fortunately, there are some steps we can take to help alleviate the symptoms of seasonal allergies and improve our sleep quality. One of the most important things we can do is to try to reduce our exposure to allergens. This may mean staying indoors during peak allergy season, using air purifiers, or wearing a mask when we are outside. The Asthma and Allergy Foundation of America offers additional tips for controlling allergens at home.

We can also try using over-the-counter medications, such as antihistamines, decongestants, and nasal sprays. These medications can help reduce inflammation and alleviate congestion, making it easier to breathe and sleep. Additionally, consider nasal saline spray or irrigation to help flush out allergens and alleviate nasal congestion.

Remember also that seasonal allergies can trigger asthma flare and cause sinus infection in those who are at risk. Optimizing treatment of these co-existing conditions will improve sleep health and general well-being.

It is also important to maintain healthy sleep habits. This means establishing a regular sleep routine, avoiding caffeine and alcohol before bed, and creating a cool, quiet, and comfortable sleeping environment.

Don’t let seasonal allergies ruin your sleep

Seasonal allergies can be a nuisance, but with a little effort, we can minimize their impact on our sleep and daily lives. By taking steps to reduce our exposure to allergens and utilizing medications and good sleep hygiene practices, we can get the restful sleep we need to feel our best.

Medical review by John Saito, MD 

Related:

• Sleep tips for the summer

Authored by: Kate Robards

The post How seasonal allergies affect sleep appeared first on Sleep Education.

With even commonly-abused substances like cannabis causing sleep problems in more than 40% of those trying to quit, sleep deprivation is a serious concern for anyone struggling with a substance use disorder, and should be understood in the interest of effective self-care.

The road to recovery is never easy, but by consciously working to understand the link between sleep deprivation and addiction, those struggling with substance misuse can make the road ahead that much easier. If you’re struggling with addiction and sleep difficulties, here’s a closer look at how you can better manage the impact of addiction on your sleep and minimize the challenges preventing a speedy recovery.

The relationship between sleep deprivation and addiction

From regular users to those who are almost completely recovered, substance addictions of all kinds have been shown to have a close relationship with a person’s sleeping habits. Alcohol, for example, has been shown to decrease quality of sleep by around 9% even at lower doses, preventing REM sleep as the relaxing effects wear off after the last drink.

Sleep issues are also common among people who use illicit drugs, with heavy stimulants like cocaine and amphetamines making it near-impossible for the mind to relax when under the influence, and insomnia being a common withdrawal symptom when people come off these substances.

Frustratingly, the sleep issues caused by substance abuse such as sleep apnea, insomnia, and disturbances in sleep cycles can make it harder for addicted people to stay sober. The irritation of sleep problems can make it easy to turn to a substance as a quick-and-easy solution, creating a vicious cycle that ultimately makes recovery harder in the long run.

A vicious cycle

The pain and discomfort that comes with addiction recovery can make a person more vulnerable to sleep issues, but this relationship can also work in reverse.

Research has shown that people who experience sleep deprivation and unhealthy sleep cycles are at greater risk of developing substance use disorders. Drugs like cannabis, Ambien, and alcohol are all popular go-to drugs for those experiencing sleep issues, and on the flip side, people who feel fatigued and groggy in their waking life can turn to stimulants in order to keep feeling functional.

Research shows that sleep can have a drastic impact on helping the brain conduct important tasks, such as clearing out potentially dangerous substances like beta-amyloid proteins. Research has found that even one night of sleep deprivation can increase the amount of beta-amyloid in the brain.

With sleep deprivation being shown to hinder cognitive function and judgment, not getting enough sleep can also make it harder for people to manage their impulses and avoid making impulsive decisions that lead to relapse.

With sleep issues worsening the health problems associated with addiction, and addictions giving rise to sleep issues, the vicious cycle created between sleep deprivation and addiction can compound the challenge of recovering from one or both of these issues and make it especially important to understand how one side influences the other.

Getting your sleep back on track

If you’re dealing with insomnia while recovering from addiction, it can feel like you’re fighting an unwinnable war as you try to prevent both negative influences from overwhelming you. Though it won’t be easy, alongside seeking professional treatment for insomnia, there are always ways to help along your recovery, manage this cyclical relationship, and maximize your chances of achieving a high standard of sleep.

Get the help you need with recovery

One of the key things to bear in mind when struggling with sleep and addiction is that making a full recovery from your addiction will drastically improve your quality of sleep. With this in mind, it’s important to remember there are resources available for people struggling with addiction, sleep deprivation, and a combination of both.

Seeking professional assistance with any mental health problem can be daunting, especially when you’ve never discussed your mental health challenges openly in the past.

Once you can get over this initial hurdle, the right help will allow you to flesh out a clear roadmap to recovery, and benefit from the expertise of people who will show you you’re not alone in the challenges you’re facing.

Seek support for sleep problems

Whether your addiction is mild or severe, everyone can make positive changes to their daily routine and habits that will help them improve their overall quality of sleep. In many cases, improving your sleep habits can improve your sleep.

If you continue to experience poor sleep or insomnia, seek help from your doctor or the sleep team at an accredited health care center.

The recommended treatment for insomnia is cognitive behavioral therapy (CBT-I). It addresses the thoughts and behaviors that keep you from sleeping well. The Society of Behavioral Sleep Medicine has a directory of behavioral sleep medicine providers who offer CBT-I.

Final thought

Addiction and sleep deprivation have a complex reciprocal relationship that can make the road to recovery even harder. However, by understanding this link, seeking the professional help you need, and adopting healthier sleeping habits, you’ll be able to develop a healthier relationship with sleep and move more confidently toward your benchmarks for recovery.

As you face the challenges of addiction recovery and its effects on sleep, we hope this guide has helped you understand the state of your health, take charge of your recovery, and look forward to a higher quality of sleep each night.

Medical review by John Saito, MD

Related:

• Opioid use, pain linked to sleep problems
• Sleeping pills, stimulants & prescription drug abuse
• Multiple mood and anxiety disorders cause insomnia

Authored by: Sophie Bishop

Sophie Bishop is a medical journalist. Sophie aims to spread awareness through her writing around issues to do with mental health and well-being and is looking to connect with an engaged audience. Contact Sophie via her website: https://sophiebishop.uk/.

The post Understanding the relationship between sleep deprivation and addiction appeared first on Sleep Education.

In this article, we will explore how sleep quality differs by geographic location in the U.S.

Factors influencing sleep quality

First, let’s look at the factors that can influence sleep quality. These include temperature, humidity, altitude, noise, light pollution, and socioeconomic factors such as stress levels and access to health care. These factors can impact the quantity and quality of sleep that individuals get each night.

• Temperature can affect sleep quality. People who live in warmer climates tend to have more difficulty sleeping, especially during the summer months. The humidity levels in these areas can also contribute to sleep disturbances, making it harder to fall and stay asleep. Conversely, those who live in colder climates may find it easier to sleep, as cooler temperatures can promote better sleep.
• Altitude is another factor that can affect sleep quality. Individuals who live at higher altitudes may experience sleep disturbances due to decreased oxygen levels.
• Noise pollution can also be a significant factor, especially for those who live in urban areas or near major transportation hubs.
• Light pollution is another factor that can impact sleep quality. Light from streetlights, cars, and buildings can disrupt the body’s natural sleep-wake cycle, making it harder to fall asleep and stay asleep. Additionally, people who work night shifts or have irregular sleep schedules may be more susceptible to the negative effects of light pollution.
• Socioeconomic factors can also play a role in sleep quality. Individuals who experience high levels of stress due to work, financial difficulties, or other factors may have trouble sleeping.
• Lack of access to health care can also contribute to sleep problems, as individuals with undiagnosed sleep disorders may not receive the treatment they need to improve their sleep quality.

How does sleep differ by region?

Recently, U.S. News & World Report‘s 360 Reviews conducted a study to discover the best – and worst – cities for sleep in the U.S. By scoring each city by a variety of factors, including road noise, air quality, and more, the study ranked the top 50 cities in the U.S.

Among the top cities for sleep health are Austin, TX; Raleigh, NC; and Fort Worth, TX. The worst? Philadelphia, PA, ranks at the top, followed by Miami, FL, and Detroit, MI.

How do the findings stack up against existing research?

According to a study conducted by the Centers for Disease Control and Prevention (CDC), states in the southeastern United States have higher rates of insufficient sleep than those in other regions of the country. This may be due to the warmer temperatures and higher humidity levels in these areas, which can make it harder to sleep comfortably. Studies have also shown that this region has a higher prevalence of obesity and other chronic conditions, which can affect sleep.

A data brief from the National Center for Health Statistics found that the percentage of adults who had trouble falling asleep increased as the place of residence became more rural. Socioeconomic factors, such as education or income level, may affect this.

Altitude can also impact sleep quality. According to a study published in the Journal of Clinical Sleep Medicine, individuals who live at higher altitudes may report more sleep disturbances than those who live at lower elevations. This is likely due to the decreased oxygen levels at higher altitudes, which can make it harder to fall asleep and stay asleep.

How to get better sleep

Sleep quality can vary greatly depending on geographic location in the U.S. Factors such as temperature, humidity, altitude, noise pollution, light pollution, and socioeconomic factors can all contribute to sleep disturbances.

Products, such as blackout curtains, eye masks, or white noise machines, can help if environmental factors are disrupting sleep.

However, constantly feeling tired or sleeping poorly may point to more than a disruptive environment. These may be signs of an underlying sleep disorder. Individuals who experience sleep problems should talk to their health care provider to determine the underlying cause of their sleep disturbances and develop a plan to improve their sleep quality.

Authored by: Kate Robards

The post Where you live may affect how well you sleep appeared first on Sleep Education.

There is evidence to suggest that sleep can have an impact on epilepsy, and epilepsy can contribute to sleep problems.

Sleep deprivation may trigger seizures

For people with epilepsy, sleep deprivation has been linked to an increased risk of seizures. This may be because sleep deprivation can disrupt the normal functioning of the brain, leading to an increase in abnormal electrical activity that can trigger seizures.

It’s important for people with epilepsy to get enough high-quality sleep to help manage their condition.

Sleep disorders linked to epilepsy

In addition, certain sleep disorders, such as sleep apnea, have also been linked to an increased risk of epilepsy. Sleep apnea is a condition in which a person’s airways become blocked during sleep, interrupting their breathing. This can cause the brain to become oxygen-deprived, which may increase the risk of seizures.

Epilepsy may be linked to other sleep disorders as well. One study found that 43 percent of participants with epilepsy had clinically significant insomnia. In this sample, researchers found that insomnia was associated with poor short-term seizure control and worsened quality of life.

How epilepsy impacts sleep

While sleep problems may affect symptoms of epilepsy, epilepsy can also worsen the ability to get good sleep or worsen existing sleep disorders.

Nighttime seizures can lead to sleep disruptions or awakenings. In fact, the Epilepsy Society notes that, for some people, the effects of having a seizure may upset sleep patterns for several days.

Also, some drugs used to treat epilepsy may interfere with sleep. Some medications may make people sleepier or lead to problems falling or staying asleep.

Managing sleep and epilepsy

Getting adequate, high-quality sleep may help to reduce the frequency and severity of seizures in people with epilepsy. Follow these 14 tips to improve your sleep.

People with trouble sleeping should speak with a health care provider to identify the cause of their sleep problems.

Medical review by Rafael J. Sepulveda-Acosta, MD

Related:

• Insomnia, poor sleep common in patients with epilepsy
• Brain chemical could be key to happiness

Authored by: Kate Robards

The post A lack of sleep may trigger seizures in epilepsy appeared first on Sleep Education.

“This campaign will raise national awareness of obstructive sleep apnea and encourage undiagnosed patients to advocate for themselves and seek treatment.”

– Jennifer Martin, a licensed clinical psychologist and president of the AASM

Obstructive sleep apnea affects nearly 30 million adults in the U.S. Approximately 80% of these cases are undiagnosed, costing the U.S. more than $149 billion annually in health care costs, lost work productivity, and workplace and motor vehicle accidents.

This campaign explains that untreated sleep apnea is “More than a Snore.” It affects your long-term health and quality of life. Untreated sleep apnea increases the risk of other health problems such as cardiovascular disease, Type 2 diabetes, and depression.

Common symptoms of sleep apnea include snoring and gasping for air during sleep. If you feel tired or unrefreshed after waking up even though you have had a full night of sleep, it may be due to sleep apnea.

Think you might have sleep apnea? If you have common symptoms, talk to your doctor to find out if testing and treatment are necessary.

There are several treatments for sleep apnea, including CPAP therapy, which uses mild levels of air pressure, provided through a mask, to keep the throat open during sleep. Oral appliances, weight loss, surgery, and positional therapy also can be options for treatment.

To learn more about sleep apnea and get resources to talk to your doctor about your sleep, visit www.countonsleep.org.

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The “More than a Snore” campaign is a collaborative project funded through a grant awarded to the American Academy of Sleep Medicine by the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion. For a complete list of partnering organizations, click here.

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Sleep and COPD are connected in several ways.

Breathing difficulties from COPD affect sleep

People with COPD may experience sleep disturbances due to their condition. They may experience symptoms such as coughing, wheezing, and shortness of breath. These symptoms can be particularly severe at night, making it difficult for people with COPD to get a good night’s sleep.

Breathing difficulties can make it difficult to fall asleep and stay asleep, leading to poor sleep quality and a condition known as obstructive sleep apnea. Sleep apnea is a sleep disorder in which a person’s airway becomes blocked during sleep, causing them to stop breathing briefly. This can lead to disrupted sleep and a range of health problems, including heart disease and stroke.

When COPD and sleep apnea occur together, it’s known as “overlap syndrome.” Combined, these two conditions cause a major drop in oxygen during sleep, which increases the risk of chronic health problems.

Sleep problems can worsen COPD symptoms

Poor sleep can worsen symptoms of COPD, as the body relies on sleep to repair and regenerate. Lack of sleep can lead to fatigue and increased inflammation in the body, which can make breathing difficulties worse.

Lack of sleep can also weaken the immune system, making a person more susceptible to respiratory infections, which are a common complication of COPD. In turn, illness can worsen COPD symptoms and make it even harder to sleep.

Also, a recent study found a link between poor sleep and an increased risk of life-threatening COPD flare-ups. The risk for these flare-ups, which are sudden bouts of worsened breathing, was 25 to 95 percent higher in people with poor sleep.

Conclusion

Sleep and COPD are connected in that COPD can cause sleep disturbances, and sleep disturbances can worsen the symptoms of COPD.

It’s important for people with COPD to prioritize healthy sleep habits and seek help if they’re experiencing sleep problems. By addressing your sleep needs, you can improve your symptoms and overall health.

Medical review by Reeba Mathew MD, FCCP

Related:

• Sleeping pills could have harmful side effects for COPD patients
• Insomnia a risk for chronic obstructive pulmonary patients

Authored by:

Kate Robards

The post Sleeping with COPD appeared first on Sleep Education.

High school students can enter the contest by submitting an original video that ranges 15 to 90 seconds long to help teens understand how technology affects sleep and how teens can change technology usage habits to improve their sleep. A panel of judges (including physicians and teens) will review videos for originality, quality, appropriateness, relevance and accuracy of the messages.

Along with a balanced diet and regular exercise, sleep is one of the pillars of a healthy lifestyle, helping to improve health, well-being, and mood. Sleep helps teens perform their best at school. When students get good sleep, their memory is sharper, and they think more clearly and creatively. Sleep also energizes teens for peak performance in sports, making them faster, stronger and more accurate. Finally, sleep keeps teens safe by helping them to avoid motor vehicle accidents caused by drowsy driving.

The American Academy of Sleep Medicine recommends that teens between 13 and 18 years of age should sleep 8 to 10 hours per night on a regular basis to promote optimal health. However, CDC data show that about 78% of U.S. high school students report sleeping fewer than 8 hours on an average school night. Technology usage at night, including screen-based media, late-night binge watching and social media use, along with other factors, prevents teens from getting the sufficient sleep they need. As a result, these students are experiencing chronic sleep restriction, which can negatively impact their physical and mental health, academic and athletic performance and overall mood. Chronic sleep loss also can influence teens’ decision-making, putting personal and public safety at risk.

The 2023 AASM High School Video Contest rules and eligibility information can be found on the Sleep Education website.

Authored by:

Sydney Preston

The post Enter the 2023 “Unplug to Recharge” High School Video Contest appeared first on Sleep Education.

Does my child have a sleep problem?

Up to 50% of all children may experience a sleep problem, but a much smaller percentage of children have a formal sleep disorder diagnosis.

Sleep disorders prevent children from getting the healthy sleep that they need. Children who don’t sleep well can be tired and cranky during the day. They also can have behavioral problems.

Common childhood sleep disorders include:

• Difficulty falling asleep and problems sleeping through the night: At one time or another, most children have trouble sleeping through the night. It’s more concerning if the problem becomes a nightly pattern or if it has a negative effect on your child during the day.
• Obstructive sleep apnea: Many children may snore when they have a cold or allergies. Nightly snoring may be a sign of obstructive sleep apnea. It can be caused by a deviated nasal septum or enlarged tonsils and adenoids. Other features that can be present include open-mouth breathing, sweating during sleep, or restless, fragmented sleep. In some children, you may observe periods of snoring followed by long, silent pauses between breaths.
• Restless legs syndrome: Children may complain that they have a creepy-crawly, tugging, itchy or tingly sensation in their legs when they try to sleep. Younger children who may not be able to describe these symptoms may prompt you to massage or rub their legs to go to sleep. Symptoms of restless legs syndrome tend to improve with walking or stretching.
• Nightmares: It’s normal for a child to be frightened by a vivid dream. However, frequent nightmares are much less common. Nightmares become a problem if they cause anxiety, distress, or bedtime resistance.
• Sleepwalking: It’s common for children to sleepwalk. They usually stop sleepwalking by the time they become a teen. Sleepwalking can be dangerous if your child uses stairs or appliances, or leaves the house.
• Bedwetting: Children who are under the age of 5 often wet the bed. Bedwetting is considered a sleep disorder if your child is older than 5 years and has episodes at least twice a week. Some children may begin to wet the bed during periods of emotional distress.

A sleep disorder can cause problems for your child’s daytime alertness, mood, school performance, and safety.

The good news? Treating a sleep disorder may prevent or minimize its negative effects on development, health, mood, and performance.

How much sleep do children need?

The most common sleep problem in children is a lack of adequate sleep time. Younger children require the longest sleep duration. Children require less sleep as they age.

How much sleep do kids and teens need? The AASM recommends:

• Infants 4-12 months old: 12-16 hours (including naps)
• Children 1-2 years old: 11-14 hours (including naps)
• Children 3-5 years old: 10-13 hours (including naps)
• Children 6-12 years old: 9-12 hours
• Teens 13-18 years old: 8-10 hours

Children who have inconsistent sleep schedules are more likely to have sleep problems. Use the AASM’s bedtime calculator to find the best bedtime for your child based on their wake time.

Healthy sleep requires adequate sleep duration, good quality, appropriate timing, regularity, and the absence of sleep disorders.

How can I improve my child’s sleep?

Help your child develop healthy sleep habits. Set a regular bedtime, develop a relaxing bedtime routine to help your child settle down for the night, and set a “technology curfew” to limit the use of electronics in the evening.

Talk to your child’s doctor about any ongoing sleep problems. The doctor will help find and treat any underlying causes of your child’s sleep problem.

Medical review by Anne Marie Morse, DO, FAASM

Related:

• Healthy sleep is vital to children’s well-being
• 5 ways to help your child get better sleep

Authored by:

Kate Robards

The post Sleep disorders in children appeared first on Sleep Education.

How winter affects your sleep

It’s natural for our sleep habits to change as seasons change, sleep experts say. In fact, a recent AASM survey found that 34% of adults report sleeping more in the winter.

It might surprise you to learn that, in the U.S., the earliest sunsets happen before winter even begins. For those who live in the northern part of the U.S., the earliest sunsets happen around December 7. In Maine, the sun dips below the horizon before 4 PM!

Fewer hours of daylight can affect your sleep. It’s a good idea to expose yourself to light in the morning so you don’t throw off your body’s natural rhythm.

When the days become shorter, you may feel like you need more sleep. However, your actual sleep needs don’t change in the winter. If you’re sleeping longer than usual or napping during the day, it can be harder to fall asleep or stay asleep at night. Keep a consistent sleep schedule during the winter.

Winter sleep tips

In addition to darker, shorter days, the stress and disrupted schedules of the holiday season can contribute to poor sleep in the winter.

Follow these tips to get healthy sleep this winter and beyond:

• Set a bedtime that allows enough sleep, using the AASM online bedtime calculator, which determines a customized bedtime based on age and wake time needed. The AASM recommends that adults should sleep 7 or more hours per night.
• Avoid binging on entertainment activities before bed, especially those involving screens or electronics. Too much exposure to light at night can disrupt the timing of the sleep cycle.
• Don’t have caffeine after lunch and avoid alcohol near bedtime, as both can disrupt sleep.
• Practice rituals that help you relax before bed, such as taking a warm bath, drinking tea, journaling, or meditating.
• Create a comfortable bedroom environment. Make your bedroom quiet, dark, and a little bit cool — it should remind you of a cave.

Adjusting your daily behaviors and routines can affect your sleep. If you find that you continue to experience poor sleep during the winter, talk to your health care provider.

Related:

• Winter, sleep and your circadian rhythms
• Add sleep to your holiday wish list
• How seasonal affective disorder disrupts sleep

Authored by:

Kate Robards

The post Tips for sleeping well this winter appeared first on Sleep Education.

Juliet Schor, an economist and sociologist at Boston College, is tracking over 180 companies around the world as they adopt four-day work weeks.

Results of the truncated schedules are still rolling in, but Schor already sees an improvement in employees’ physical and mental health, life satisfaction, and quality of life.

The early results point to employees getting more sleep, too. Workers slept nearly a full hour more per night during four-day work weeks compared to traditional 40-hour weeks. On average, workers logged 7.58 hours of sleep per night.

Schor also noted a major drop in sleep deprivation. The percentage of people getting less than seven hours of sleep per night dropped from 42.6% to 14.5% when they adopted a four-day work schedule.

The results surprised even Schor. “I wasn’t surprised that people are getting a little more sleep, but I was surprised at how robust the changes were,” she told Bloomberg in an interview.

At a time when people are burned out, stressed, and quitting at record levels, the gift of one day off each week is allowing employees to reclaim time for self-care.

When you get the sleep your body needs, your mind is sharper, you’re more creative, and you’re better prepared to take on challenges. In other words, you’re better equipped to succeed at work.

Even if your organization hasn’t pioneered a four-day work week, prioritizing sleep can improve your health, mood, and relationships.

Use the AASM’s bedtime calculator to find your ideal bedtime based on your age and wake time.

Additional resource:

Watch Juliet Schor’s TED Talk, “The Case for a 4-Day Work Week”

Authored by:

Kate Robards

The post The surprising benefit of 4-day work weeks appeared first on Sleep Education.