8 Way How Music Reduces Anxiety

Anxiety is what you feel when you are tense, afraid or worried. It can be experienced through both your thoughts and feelings, as well as physical sensations. While anxiety can be a natural human response, sometimes symptoms can be acute enough to qualify as a generalized anxiety disorder. This may include constant worrying that is accompanied by difficulty concentrating or an ongoing sense of dread.

Many are already aware of music’s ability to impact their mood, so it is perhaps unsurprising that it has been found to calm the body and mind in a number of different ways.

So, how does music reduce anxiety? Here are a number of ways in which using music to relieve stress and anxiety can be effective.

Cortisol Reduction

The body responds to stressful situations by releasing hormones like cortisol. While this is helpful in the short-term and in the face of physical threats (such as jumping out the way of a moving car), cortisol can also be released chronically in response to mental stressors such as a break up or losing your job. In these cases, excess cortisol is not only unhelpful, it also increases your anxiety levels and can lead to physical issues such as a compromised immune system and excess inflammation.

So, does music reduce anxiety through cortisol reduction? The short answer is yes. Listening to music has been shown to decrease cortisol production, which can help reduce the body’s fight-or-flight stress responses and subsequently minimize feelings of stress.

Increase in Dopamine

Music can help boost the feel-good chemicals in your brain. Listening to or making music activates the reward center of your brain, releasing dopamine: a neurotransmitter associated with reward and motivation. When pleasure responses such as these are increased, feelings of stress and anxiety conversely diminish.

Calming of the Nervous System

If you are wondering how music can reduce anxiety, some of its power can be found in its rhythm. The tempo of music you listen to can affect your breathing, heart rate and blood pressure. Quicker musical beats can be energizing, while slower music, with a BPM of 60 to 80, can moderate your physiological responses to have a more calming effect.

Non-Verbal Release

Individuals sometimes need to express emotions or compressed energy. This is particularly needed when experiencing an extended fight-or-flight state, which may produce symptoms such as tense muscles, sweating and a quickened heart rate. How does music reduce anxiety in this regard? Creating, listening to or moving to music can help expel stored stress from the mind and body when language isn’t enough.

Rooting You in the Present

Rumination – worrying about the same events in your past or future over and over – is a key player in stress and anxiety. These thoughts can make you feel as if you lack control, as the mind tends to feel calmer in situations where some level of control is possible. Using music to relieve stress and anxiety helps pull the mind out of its overthinking state. Listening, dancing or clapping to music brings the body into the present, which in itself can help reduce stress, as well as allowing you to have agency over your body.

Form of Distraction

Does music help reduce anxiety simply by serving as a distraction? Well, listening to and interpreting music is a complex process in the human brain, and it also triggers a pleasure response. For these reasons, it serves as an absorbing activity, allowing the brain to focus on music signals and naturally exclude other thoughts, including sensations of stress and anxiety. A musical distraction is more calming than others because of its finite nature: a song has a beginning and an end, whereas other activities such as scrolling through social media are endless and therefore still stress-provoking.

Bolsters Creativity

When you’re anxious, your nervous system shifts into its reactive fight-or-flight mode, and out of its creative gear. Engaging with music helps shift the body back into its default rest-and-digest mode, which allows for more feelings of relaxation as well as focused and creative thought.

While music can be a powerful tool for shifting and regulating emotional states, it is only one of many ways to address stress and tension.

If you are relying on music to relieve your stress and anxiety, consider activities such as exercising, reducing substance use, medication and different modes of therapy, which can also help you address your symptoms.

by Himanshu Reddy

How to be Happy in Life

It may feel like happiness is something that just happens to you, but in reality, you have more control over your happiness than you may think. Taking time to identify the areas of your wellbeing that are in your control, then outlining key strategies and principles to steer them in your chosen direction, can help you to foster lasting happiness in your life.

The Modern Day Dilemma

For those who are currently struggling with happiness, the structure of modern society may have a part to play. While finding things to make you happy may be a central concern for most individuals, it is not a central concern for most societies, which prioritize things like wealth, success and power ahead of health and happiness. Another disconnect may be internal, since individuals are notoriously bad at predicting what will bring them long-term happiness according to Robert Waldinger, MD, a Harvard psychiatrist, co-author of The Good Life and current director of the Harvard Adult Development Study, the longest-running study of happiness in the world. The good news is that you are able to influence many factors affecting your happiness: about 40% of them, according to Dr. Waldinger. He continues, “And what you do with that 40% can determine 100% of how you feel about your life.”

Here are a number of deliberate actions and changes to your daily routine to consider if you want to learn how to be happy in life.

Smile!

The phrase “fake it till you make it” applies here. Whether or not there are legitimate things to make you happy, try smiling – into a mirror, at others, or even just sitting at your desk. Smiling causes the brain to release the hormone dopamine, which makes you feel happier and motivated.

Start Cultivating a Positive Mind-Set

It may sound like trite advice for how to be happy in life, but simply deciding to view the world through a more optimistic lens can help you be more open to positive outcomes. Tuning into difficult feelings rather than ignoring or avoiding them, looking for things to make you happy, and noticing when things are going better than you think can all have a positive effect.

Look After Your Body

Unsurprisingly, the state of your body – home to your mind and emotions – plays a huge role in how to be happy. Stick to a nutritious diet high in healthy fats, proteins, micronutrients and probiotics, and low in sugar and processed foods. Prioritize regular exercise, especially types that elevate your heart rate, for an instant mood boost, and ensure you get enough quality sleep each night: between seven to nine hours.

Nurture Meaningful Relationships

The quality of people’s relationships with one another and within their communities is typically the highest predictor of their happiness. They also tend to live longer. Connections don’t need to be deep or long-term to provide joy either, if they are rooted in kindness. In addition to prioritizing your most important relationships and surrounding yourself with those who uplift and support you, exchange pleasantries with strangers, hold the door open for others or make a meal for an elderly neighbor.

Learn to Manage Stress Effectively

Stress is an inevitable part of life, but how you manage it plays a pivotal role in how to be happy. Develop effective stress management strategies, such as deep breathing exercises, meditation, setting boundaries with others, or delegating tasks. By mitigating stress, you create space for happiness to flourish.

Practice Gratitude Daily

Recognized as one of the simplest and most powerful “how to be happy” strategies, identifying things and people you are grateful for can provide an instant happiness boost. Training yourself to notice the good in your life will make you less likely to compare yourself with others. Using a gratitude journal daily is a good place to start.

Make Your Home Happy

A cluttered or disorganized space can contribute to feelings of unhappiness and overwhelm. Conversely, a comfortable, orderly home gives you a positive base to start from and return to each day. Take an easy step towards how to be happy by making small, beneficial changes to your home.

Set and Pursue Meaningful Goals

People who have a growth mind-set or a sense of purpose and direction are typically more satisfied with their lives. Explore what motivates and energizes you, stay focused on goals you have identified, engage in activities that bring you joy, be open to trying new things, and take positive risks to feed your happiness long-term. 

Embrace Mindfulness and Presence

Most of your stressful thoughts, rumination and regret takes place solely in the mind. Stepping back into the body and fully engaging in the present moment is an essential practice to avoid anxiety and depression while fostering feelings of happiness . Avoid mindless scrolling on your phone, and try meditation, deep breathing, yoga, or any activities that engage the five senses.

Learning how to be happy in life is not a one-size-fits all process. Give some of these habits a try and experiment with different activities and behaviors to see what resonates best with you.

by Himanshu Reddy

How to Relax in Under 5 Minutes

All individuals are prone to stress. When it hits, it helps to have a go-to bank of quick-acting tools for relaxation. While a primary objective of learning how to relax is obviously feeling better, there are important benefits for your overall health and well-being too. When you know how to relax your mind, you are able to think more clearly under pressure, better resist future stressors, have a more positive outlook and healthier body, and even reduce your long-term risk of related health problems, such as chronic illness or heart disease.

If you want to learn how to relax in five minutes or less, give the suggestions below a try.

Find Some Alone Time

If you are with company, taking time out to manage your feelings alone can be a helpful first step. When you feel overwhelmed with stress, don’t be afraid to seek out some space away from others. That could be finding an empty conference room in the office or simply excusing yourself to use the restroom in social settings. Thereafter, you can give yourself a few minutes to simply close your eyes, try some deep breathing with a focus on long exhales, listen to a short meditation via a wellness app, or splash some cold water on your face or wrists.

Don’t be Fooled by Faux Relaxation

Be honest about the effects of certain behaviors when exploring how to relax. You may turn to activities that appear to be relaxing but leave you worse off overall, such as ticking away time passively watching TV, blowing off steam with substance abuse, or mindlessly scrolling through social media.

Take a Tech Break

In fact, temporarily stepping away from tech can be one of the more powerful tools for relaxation, even if only practiced briefly. Turning off email and app notifications, skipping TV in favor of reading a book, or staying off your phone an hour before bedtime can help you feel more relaxed overall.

Get Your To-Do List Under Control

It can be hard to know how to relax if you aren’t clear on what you need to do next. Avoid stress getting the better of you by creating a realistic and prioritized to-do list. Having a clear grasp of what tasks there are at hand can quickly help you feel more in control and stop you from spiraling into a state of stress.

Keep Relaxing Snacks on Hand

Snacking on certain foods can serve as one of your tools for relaxation when stress hits. Explore ingredients with anxiety-busting properties, such as chocolate, honey, green tea, and more.

Put Your Head Below Your Heart

Keeping your head below your heart has a restorative effect on the autonomic nervous system (ANS). If you need to know how to relax your mind and body quickly, place your head between your knees or stand with your head and arms hanging towards your toes. This will help diminish your body’s fight-or-flight response to stress.

Try an Express Massage

Massage is recognized as a way to counteract stress. Even briefly massaging a small part of the body such as the hands can have a relaxing effect. Rub your favorite cream into both hands, then slowly massage every joint as well as the webbing between each finger. You can also try clenching and releasing your fists, then flexing your wrists. If your neck is tight, try some acupressure: press your fingers firmly into the two divots where your neck muscles attach to your skull and hold for 15 seconds.

Squeeze a Stress Ball

Just as the name implies, a stress ball can help you manage angry or anxious emotions by squeezing it. Add this into your office arsenal of tools for relaxation so you always have it on hand when you need to figure out how to relax fast.

Put Your Feet Up

Yoga’s “legs up the wall” pose sends immediate rest signals to the brain, activating the body’s “rest and digest” parasympathetic nervous system response. This helps to slow your heart rate, decrease blood pressure and relax the mind and body in a short amount of time.

Hit Reset

Abruptly changing your environment or train of thought is a quick and effective way to help you relax. There are a number of ways to do this: blast loud music in your ears, move into another room, step outside, stand up, perform a few jumping Jacks, listen to a 5-minute ted talk, do a crossword, or smell something strong and pleasant.

Figuring out how to relax your mind quickly is personal – the same tools for relaxation don’t work for everyone. Experiment with a few of the suggestions above and observe what happens in your body as you do. The good news is that learning how to relax with these techniques is low cost, poses little risk, and can be practiced almost anywhere.

by Himanshu Reddy

Importance of Mental Health

Not everyone has a full understanding of the concept of mental health or the importance of mental health in helping you deal optimally with life’s challenges.

Learn more about the importance of mental health below to better understand its implications for health and well-being.

Understanding the Importance of Mental Health

Mental health refers to how effectively you are able to use your cognitive abilities to manage all facets of daily functioning, e.g.

  • Making informed decisions
  • Regulating your thoughts, emotions, feelings, and behaviors
  • Interacting with others, intimately and socially
  • Setting and achieving goals
  • Learning and working productively

Recognizing the importance of mental health is an important contributor to leading a meaningful and productive life.

What is Mental Illness?

When a condition arises that impairs your ability to function productively each day, it is referred to as a mental disorder, mental condition, or mental illness. It can affect anyone at any time, at any stage of life, and may be short-lived or chronic. The importance of mental health becomes more apparent when realizing that the influence of a mental disorder is not limited to an individual, but may spread to others, e.g. family, friends, work, and even the community.

Some mental illnesses may present as physical problems (e.g. headaches or stomach pains), while depression and anxiety can increase the risk of physical conditions (e.g. heart disease, diabetes, or stroke). 

Mental disorders include:

  • Anxiety disorders (including panic disorder, obsessive-compulsive disorder, and phobias)
  • Depression (bipolar disorder, and other mood disorders)
  • Eating disorders
  • Psychotic disorders
  • Personality disorders

Prevalence of Mental Health Issues

Mental illness is prevalent world-wide. Many of those experiencing mental illness do not seek help, largely due to stigma associated with the disorder.

The importance of mental health has been highlighted by a large-scale study covering 29 countries world-wide:

  1. One out of every two people in the world will develop a mental health disorder in their lifetime.
  2. Mental health disorders typically first emerge in childhood, adolescence, or young adulthood.
  3. The three most common mental health disorders among women are:

    • Depression
    • Specific phobia (a disabling anxiety that interferes with daily life)
    • Post-traumatic stress disorder (PTSD)

  4. The three most common mental health disorders among men are:

    •  Alcohol abuse
    •  Depression
    •  Specific phobia

Mental Illness: Development and Intervention

Understanding how mental disorders arise and evolve leads to an appreciation for the importance of mental health.

They do not usually arise from a single cause but from complex interactions between biological, psychological, social, and environmental factors. These are called risk factors. A mental illness can be triggered by a stressful event or develop gradually in stages. 

The Phoenix Recovery Center in Utah describes mental illness as a progression through four stages:

Stage 1: Initial Symptoms (Warning Signs)

The first signs of mental illness can be difficult to recognize. Symptoms may include:

  • Difficulty sleeping
  • Struggling to get out of bed in the morning because of mood
  • Loss of interest in things you usually find enjoyable
  • Inability to perform usual daily functions and responsibilities
  • Decline in school or work performance
  • Worrisome thoughts, tension, insecurity
  • Wanting to be alone: withdrawing from family and friends

Stage 2: Symptoms Intensify

Symptoms become more obvious and stress on the individual escalates. Resulting implications may bring more awareness to the importance of mental health.

Strategies that focus on self-care can be employed: taking time to do things that help you to increase energy, live well, and improve both physical and mental health. Even small, regular acts of self-care can have a big impact on daily functioning. 

Strategies include:

  • Eating a balanced diet and staying hydrated
  • Taking breaks and time for yourself
  • Getting a good night’s sleep
  • Opening up to friends or family members who can provide emotional support and practical help
  • Exercising regularly
  • Practicing gratitude, i.e. reminding yourself daily of things you are grateful for
  • Exploring relaxation or wellness programs, or apps
  • Trying to understanding what causes or triggers mild symptoms and what coping techniques work for you – everyone is different

As the stress intensifies, individuals may be motivated to indulge in more destructive behaviors, e.g. substance abuse (alcohol/drugs), self-medication, sexual acting-out, or gambling. Seeking treatment during the first two stages is more beneficial, before symptoms start to interfere substantially with one’s life.

Stage 3: Symptoms Disrupt Daily Life

The symptoms of mental illness occur repeatedly and start to become so severe that the individual is no longer able to function effectively. Without treatment or intervention, there is a danger that the disorder can become damaging in the long-term.

Stage 4: Presence of Severe Symptoms

This is the most severe stage, when an individual’s mental illness can become life-threatening. Moreover, this is a stage when the person is most likely to cause self-harm (e.g. suicide) and display aggression towards others.

Seeking help at this stage is imperative and can be life-saving. It is never too late to seek treatment.

Nurturing Good Mental Health

Maintaining good mental health can have a protective effecton one’s general wellbeing – underscoring the importance of mental health. More specifically, good mental health not only reduces the risk of mental illness, but may also result in more favorable outcomes, if and when treatment is sought. 

by Himanshu Reddy

12 Products for Stress Relief

Stress is your psychological or physiological response to situations that you find overwhelming. It is an evitable part of life that is almost impossible to fully remove, and even positive situations such as moving house or getting married can be sources of great stress.

It is important to find strategies and products for stress relief that help you to cope better with ongoing stress.

This list of stress relievers for adults provides options for you to consider that may positively impact your overall well-being.

Weighted Blankets

One of the more popular products for stress relief in recent years, weighted blankets can help to calm you down by activating your parasympathetic nervous system. This lowers your heart rate when you’re feeling stressed and provides “pressure therapy”, similar to the feeling of being held, hugged, or swaddled. Weighted blankets can be helpful to those with anxiety, sleep disorders, ADHD, or autism.

Adult Coloring Books

No longer only for kids, the benefits of coloring books are earning them credibility as stress relievers for adults. When used as products for stress relief, coloring books can help you to creatively channel anxiety. A simple act like coloring helps to direct focus into the present, subsequently calming the mind and relaxing the body. Engaging in hobbies such as knitting or putting together puzzles works in the same way.

Aromatherapy Diffusers

The olfactory system – responsible for your sense of smell – is a powerful tool for influencing the nervous system. Thanks to the powerful mood-enhancing effects of essential oils, aromatherapy diffusers double up as products for stress relief as well as an easy way to add beautiful aromas to your home. Aromatherapy recruits essential oils in different modalities for their therapeutic benefits. When inhaled, scent molecules within essential oils travel into the amygdala – the brain’s emotional center – from olfactory nerves. Essential oils such as chamomile, lemongrass, lavender, and bergamot may help you to relax and reduce stress.

Essential Oil Rollers

If you want to recruit the benefits of essential oils but don’t have access to a diffuser, essential oil rollers make excellent portable products for stress relief. Rollers containing essential oil blends can be applied to the back of the neck, earlobes, temples, or wrists, to help ease tension and stress.

Epsom Salts

Magnesium is an important mineral that helps to produce mood-elevating serotonin in the brain. Replenishing depleted levels of magnesium in the body can help create feelings of relaxation and calm. Epsom salts are often used as products for stress relief thanks to their high magnesium content.

Fidget Toys

If you battle to sit still when nervous or stressed, particularly when you’re required to be stationary, such as in Zoom meeting, you may benefit from a fidget toy. No longer only for children, fidget toys are proving themselves effective as stress relievers for adults. All generating pleasant but purposeless/mindless activity with the hands (think of clicking a pen or squeezing a stress ball), these toys can help to calm you when your mind is stressed.

Journaling

Forming a writing habit either daily or when you need to express emotions can help you process worrying thoughts and reduce stress. Some people find it helpful to “mind dump” before bed, writing down anything that may be concerning you about the next day or future.

Herbal Teas

Herbal teas that are free from caffeine are widely regarded as effective products for stress relief. Ingredients such as valerian root, passion flower, chamomile, or lemon balm are known for their calming properties while sipping on tea can also help regulate the breath.

Cooling Masks

Some people may feel as if they’re overheating when stressed, or their tension may induce headaches. If you experience these sensations, a cooling mask can help you unwind, as well as soothe tired eyes.

Meditation Apps

If you frequently experience restlessness, rumination, or racing thoughts, you may find meditation apps to be one of the more effective products for stress relief. Amongst its many benefits, including improving immune function and slowing mental aging, meditation can help quieten your mind and lower stress.

Massager Tools

Often only considered as a luxury activity, different types of massage can also relieve tension in tight muscles and reduce levels of cortisol in the body. Different massage products for stress relief may appeal to you more, such as headscratchers, spiky massage balls to use against your own body resistance, massage guns with multiple vibrating rollers for a more powerful massage or foam rollers to loosen tense muscles all over the body, including the lower back and tight hip areas.

Stress Gummies

There are a number of supplements that have been designed to assist with stress relief, including palatable stress gummies. Featuring different combinations of calming ingredients such as hawthorn, l-theanine, ashwaghanda, and GABA, gummies are an easy form of stress reliever for adults as well as kids.

Ongoing stress can interfere with both your physical and mental well-being. Take time to address your symptoms, uncover the root causes of your stress, and find strategies to manage it effectively.

by Himanshu Reddy

How to Improve Your Sleep Quality with REM Sleep

You have probably heard the term REM sleep before. But what is it exactly? Why is it important? And how does it influence your overall well-being?

We will find the answers to these questions in this article and more. Keep reading if you want to learn about the REM sleep stage, its significance, and how you can improve your sleep quality.

What is the REM sleep stage?

REM (rapid eye movement) sleep is one of the key stages of our sleep cycle, characterized by vivid dreams, rapid movement of the eyes, and heightened brain activity. During REM sleep, the muscles go limp, and the body experiences a form of paralysis, which happens to prevent us from physically acting out our dreams and hurting ourselves or others in the process.

The REM sleep stage plays a vital role in memory consolidation, emotional processing, and overall cognitive well-being.

Scientists first discovered REM sleep in the 1950s, and they quickly associated it with dreaming. Research has gone a long way since, but there is still much to learn about REM and other stages of sleep and their significance.

What's the difference between REM sleep and NREM sleep?

Our sleep cycle consists of four stages following a strict order, and this cycle repeats multiple times during our nightly sleep. REM sleep is only one of those, the last one to be precise.

Before we go into the REM sleep stage, we go through three other sleep phases.

  • N1 sleep stage - When we fall asleep, our body starts to relax, and our brain activity gets slower. If left undisturbed during this phase, one will move to the next sleep stage in a few minutes.
  • N2 sleep stage - During this sleep phase, our body's temperature drops, our muscles relax, breathing and heart rate slows down, eye movement stops, and brain activity changes to a slower pattern.
  • N3 sleep stage - In this stage, the body relaxes even more, and brain activity follows a delta wave pattern. Research suggests that this stage is crucial for bodily processes and recovery. N3 is typically a very deep sleep phase.

The combination of these three stages makes up what we call NREM (non-rapid eye movement) sleep.

When we fall asleep, we enter the N1 stage, and after that, during a full sleep cycle, we go through the N2, the N3, and REM stages, in this order. This cycle repeats 4-6 times each night, with the REM stage getting longer with each cycle.

A common misconception is that REM sleep is the most important and restorative stage of sleep, but the truth is that each and all of them plays a vital role in the full sleep cycle.

How much REM sleep do you need?

How much sleep we need in general can differ from person to person, and it's affected by various factors, such as age, lifestyle, medical conditions, and more. The general recommendation for adults is at least 7 hours of sleep daily.

While it can vary from person to person, typically, we spend about 20-25% of our total sleep time in REM sleep. This means around 90-120 minutes of REM sleep each night, the rest being NREM sleep.

What happens if you don't get enough REM sleep?

Experts believe we need more research on the effects of REM sleep deprivation. So far, studies suggest that it might be associated with memory problems and an increased risk of various health issues. However, the connections are not entirely clear yet.

What we know for sure is that sleep deprivation, in general, can have a significant effect on one's overall health. It can lead to cognitive problems, anxiety, depression, excessive daytime sleepiness, and other various health issues.

Some sleep disorders can affect your sleep quality and how much REM sleep you get.

  • Sleep apnea - The episodes of breathlessness associated with this condition force your brain to leave REM sleep to readjust your breathing to a normal pattern, leaving you with less REM sleep overall.
  • RBD - People with REM Sleep Behaviour Disorder don't experience the same muscle paralysis during REM sleep as everyone else. This leads to intense and sometimes dangerous movements when dreaming, leading to restless sleep and other problems.
  • Narcolepsy - Narcolepsy is a sleep condition that causes intense sleep attacks while being awake. In some cases, this leads to cataplexy, a similar loss of muscle tone and function that you would experience during REM sleep. The condition can disrupt REM sleep patterns, cause restless sleep, and decrease your ability to function during the day.

If you haven't got enough sleep lately, and you experience symptoms of sleep deprivation, your body might respond with something called REM rebound. REM rebound is when you stay in the REM sleep stage much longer than usual, which decreases the amount of NREM sleep you get.

How to get more deep sleep?

If you want to increase your sleep quality and avoid the adverse effects of sleep deprivation, there are a few steps you can take to get more deep sleep during the night.

  • Keep a strict sleep schedule. Go to bed and wake up at the same time every day, including weekends. If you take naps, make sure that you take them around the same time daily.
  • Sleep in a dark and quiet environment. Use blackout curtains and earplugs or white noise if you need to.
  • Decrease your alcohol, caffeine, and nicotine intake. Or at least try to avoid these before bedtime.
  • Be physically active. Even just 20-30 minutes of light exercise a day can help you sleep better and stay healthier.
  • Try to maintain a relaxing bedtime routine. Avoiding screens and stimulating activities before going to bed. Taking a hot bath, reading, or meditating instead can help you fall asleep faster and lead to a more restorative sleep.
  • You can enhance sleep quality with sleep patches, herbal teas, and other natural supplements.
  • Consult your healthcare provider if you experience symptoms of sleep disorders like sleep apnea, narcolepsy, or restless leg syndrome.

Following the above tips and paying attention to your sleep hygiene can give you more energy during the day and increase your overall health.



by Himanshu Reddy

The Health Benefits of Taking a Siesta Nap

Siesta nap is a tradition originating from Spain that has gained new traction in our modern world. The concept of the midday nap sounds very intriguing at times when everything is going so fast around us.

What does siesta mean? How to take a siesta nap? How to make the most of your nap time? Is siesta different from other forms of naps? We will find the answers to all of these questions and more in this article.

What is a siesta nap?

The term 'siesta' comes from the Latin word 'sexta', meaning sixth, which refers to the sixth hour after sunrise. People in the sixth hour would take a midday nap to avoid working during the hottest hours and to refresh themselves for the rest of the day.

The practice of siesta dates back to ancient Rome, and it's also practiced in Italy, where they use the term 'riposo'.

Siesta or riposo, midday naps have been a significant cultural phenomenon in many cultures with warmer climates. Back in the day, a big portion of the population worked in agriculture, meaning they were out in the fields. The hours in the early afternoon are the hottest, so they tried to avoid working during that time and took an afternoon siesta instead.

The role of siesta naps in our modern times

Even though siesta nap is a tradition that comes from Spain, it is no longer as widespread there as one might think. Urbanization and much of the workforce transitioning to office jobs made midday naps more of a nuisance than a practical custom. You can still find some small towns where the shops close up for a few hours in the early afternoon, but in bigger cities, people don't typically take siesta naps anymore.

However, that doesn't mean we have to abolish the idea of siesta naps altogether. Scientists believe that taking midday naps can have many health benefits, and it could be a perfect chance to take a little pause in our otherwise fast-paced world.

The benefits of siesta naps

Studies suggest that short naps during the day may bring numerous benefits.

  • Refreshed mental capabilities
  • Reduced stress and anxiety
  • Relaxed and improved mood
  • Increased alertness
  • Boosted cognitive performance

Taking a quick nap during the day can help you reboot your brain, shake off some of the daily stressors, and give you a nice boost. It might also help you feel like you can get a fresh start if the first half of your day doesn't go as planned.

For some people, siesta naps can also help reduce sleep debt accumulated by not sleeping enough at night.

Daytime naps might also be beneficial for those who suffer from some sleep condition that causes excessive daytime sleepiness, such as restless legs syndrome, narcolepsy, or sleep apnea. The effectiveness of naps in these cases mostly depends on the specific condition.

Naps could also be a great way to promote relaxation, take a break, reduce daily stress levels, and practice slow living.

The drawbacks of siesta naps

While taking siesta naps has many benefits, some might also experience drawbacks.

To some degree, it comes down to personal preferences and how our body's circadian rhythm works. Some might wake up refreshed after a short nap, while others might experience sleep drunkenness. Some function better by taking daytime naps in addition to a longer nighttime sleep, while others might find it hard to fall asleep at night if they take naps during the day.

Another factor to consider is that some studies suggest that daytime naps might increase the risk of developing certain medical conditions. For older adults, longer naps could make inflammation, depression, and heart issues worse. Middle-aged women who regularly nap for longer than an hour have an increased risk of hypertension.

For older adults and those with heart conditions, it's advisable to consult a doctor about their napping routine.

Other forms of naps

By now, siesta has become synonymous with naptime, in general, but traditionally, siesta time only means a nap during the early afternoon hours. However, you might also come across other forms of naps that you could incorporate into your daily routine.

  • Power nap - Power naps are short 10-20 minute naps that one would take during the day to increase productivity and alertness.
  • Disco nap - One would typically take a disco nap in the late afternoon before going out for a night of partying with the intention to be able to stay awake longer - hence the name.
  • Recovery nap - Also known as replacement naps, recovery naps can be a few hours long, and their purpose is to make up for lost sleep during the night. It can be a lifesaver for shift workers, university students, and parents with babies.
  • Coffee nap - A coffee nap is a thrifty technique to increase productivity and alertness during the day. One would take some caffeine - either in the form of a coffee or pills - and then take a 20-30 minute long nap, which aligns with the time the caffeine needs to take effect.
  • Proactive nap - If you know that you will have to give up some sleep during the night - because of shift work, a party, waking up early, or taking care of a baby - you could take a proactive nap beforehand to lessen the effects of the shorter night sleep on your body and alertness.

Whatever form of nap you choose, you should always pay attention to your body's feedback. Some people might thrive with shorter naps, others might need longer ones, and some are better off without any.

How to make the most of your nap time

While there is no one-size-fits-all solution when it comes to napping, there are some general guidelines based on scientific research that you could follow to make your naps more effective and get the most benefits out of them.

What time do you take a siesta nap?

Siesta naps are, by definition, taken in the early afternoon hours, but if your schedule requires you to take naps at a different time, you can still choose from other types of naps. The general scientific consensus is that you shouldn't take naps too close to your bedtime, which would be the late afternoon for most, but it might be different for shift workers. Naps taken too close to bedtime can make it harder to fall asleep and mess up your sleep schedule.

How long should a nap be?

Sleep experts typically recommend shorter, 20 to 30 minute naps, as these would give you the benefit of added alertness and refreshed mental capacities without the drawbacks of grogginess or messing with your sleep schedule. Setting an alarm would be a good idea so you don't oversleep. However, if you need to nap to reduce sleep debt because of shift work or parenting a baby, then even a few hours might be okay. The negative effects of sleep deprivation outweigh the cons of making your nap time too long.

Optimize your sleep environment

When taking short naps, you want to make every minute count, so it's best if you can fall asleep quickly. In order to do that, you should block out all distractions. Wearing an eye mask and earplugs or using white noise might be a good idea.

Make sure you wake up energized

When you wake up from your nap, you could enhance the refreshing effects by signaling your body that it's time to get active again. Bright sunlight, stretching, a cup of coffee, and some cold water on your face could help you feel energized and improve awareness.

Be mindful of your sleep schedule

Keeping a consistent sleep schedule is recommended, even for naps. Try to take your naps at the same time every day so your body can get used to it. Also, make sure that your naps are not too close to your regular bedtime because that could make it harder to fall asleep at night.

Don't use naps to get away with untreated sleep disorders

While a good nap can be a lifesaver for people with sleep disorders and decrease the symptoms of those conditions, it's crucial to get proper treatment for those problems. If you have trouble falling asleep, waking up in the middle of the night, or not getting enough quality sleep, then taking naps might seem like a good way to combat it. However, with some sleep disorders, they might have an adverse effect on the condition. Sleep apnea, narcolepsy, hypersomnia, bruxism, insomnia, and restless legs syndrome are some of the most common sleep disorders that you should be aware of.

by Himanshu Reddy

White Noise for Better Sleep

If you've been looking for ways to improve your sleep quality, you should know about white noise.

White noise is a specific form of background noise that has shown promising signs of improving overall sleep quality.

In this article, you will learn about white noise, its beneficial effects on your sleep, ways to use it, and other types of color noises. If you are ready to get that relaxing beauty sleep, keep reading!

What is white noise?

First, let's take a look at what white noise is.

The term 'white noise' refers to a specific type of sound that's a consistent blend of frequencies spanning the entire audible spectrum of sound. The name "white" noise mirrors the concept of white light in optics, composed of all colors in the visible spectrum.

This equal blend of frequencies creates a noise that people might describe as a high-pitched hissing or static-like sound.

Now we know what white noise is. But why is it important for us? Well, because research shows that using white noise can improve our sleep quality. We will explain how in a moment. But first, let's take a quick glance at why sleep quality matters so much.

The importance of sleep hygiene

Sleep is one of the most vital functions of the human body that helps us recharge, heal, and rest both our mind and body. Sleep hygiene refers to practices and habits that create an optimal sleep environment and promote healthy sleep patterns.

Maintaining good sleep hygiene is vital for overall well-being and cognitive functioning. Adequate sleep is essential for memory consolidation, learning, mood regulation, and immune system support. By adhering to sleep hygiene practices, you can achieve a more refreshing and revitalizing sleep, have more energy during the day, and stay healthier.

On the other hand, neglecting sleep hygiene can negatively affect our physical health, mental wellness, and daily functioning. Poor sleep hygiene practices can result in daytime sleepiness, impaired cognitive performance, mood disturbances, decreased productivity, and an increased risk of chronic health conditions such as obesity, diabetes, and cardiovascular diseases.

In conclusion, ensuring high sleep quality is crucial for our health and well-being.

How does white noise improve your sleep quality?

Research shows that white noise can improve our quality of sleep, which in turn has many health and mental benefits. But how exactly?

The main benefit of white noise comes from its consistent sound profile. It can effectively mask or drown out background noises that might otherwise disrupt sleep, such as traffic sounds, household chatter, or other environmental disturbances. By providing a consistent and unvarying auditory backdrop, white noise creates a more stable acoustic environment, allowing the brain to filter out intermittent sounds that might otherwise trigger wakefulness.

The soothing and uniform nature of white noise can help individuals fall asleep more quickly, experience fewer awakenings during the night, and attain deeper, more restorative sleep cycles.

What are the other benefits of white noise?

In addition to its contributions to sleep improvement, white noise offers a range of other benefits that extend to various aspects of daily life.

One notable advantage is its potential to improve concentration and focus. The consistent masking effect of white noise can help drown out distracting background noises. This may result in enhanced cognitive performance and a more productive work or study session.

White noise may also be effective in reducing stress levels. The soothing and constant sound can create a calming ambiance and help to unwind after a long day. This makes white noise a valuable tool for relaxation practices, meditation, and stress management, contributing to overall mental well-being.

Some also find white noise helpful for managing tinnitus, a condition causing the perception of ringing or buzzing sounds in the ears. White noise can mask the bothersome tinnitus sounds, making it a potential coping strategy for this condition.

Incorporating white noise into daily routines can have benefits that extend beyond just improved sleep quality.

Other types of color noises

White noise is only one of the many color noises that exist - probably the most well-known. Let's take a quick look at some of the other ones and their benefits.

Pink noise and brown noise are the ones that people often use besides white noise. These two also have beneficial effects on your sleep quality.

Pink noise

Pink noise is another common type of color noise. Unlike white noise, which has equal energy across all frequencies, pink noise has equal energy per octave. As a result, pink noise sounds more natural and soothing to some.

Similar to white noise, pink noise can also aid in masking background sounds and promoting relaxation, which can be particularly useful for sleep and concentration.

Brown noise

Brown noise, also known as red noise, is characterized by a more pronounced decrease in energy as frequency increases, giving it a deeper and richer sound. Brown noise is lower in pitch compared to white and pink noise.

Due to its lower frequencies, it has the potential to mask sudden, higher-pitched noises that might be disruptive. Some individuals find brown noise especially effective in creating a serene environment for sleep, meditation, or stress reduction.

There are some other types of color noises that may have a therapeutic effect and various benefits, but they are not directly related to sleep. To mention a few:

  • Blue noise
  • Violet noise
  • Grey noise

While white noise can be effective for many individuals, personal preferences may vary. So, experimenting with various forms of color noises other than white noise might help you find the one that's most soothing for you. In addition to color noises, nature sounds or ambient music might also help promote relaxation and better sleep quality.

Where to find white noise?

If you'd like to use white noise or other color noises for sleep, you have various options to get your dose of calming sounds.

White noise machine

You can purchase a dedicated white noise generator. These devices are designed to produce consistent and soothing color noises that help you fall asleep faster and enjoy a deeper sleep. Most of them offer various settings and extra functions to make their use more convenient.

White noise apps

White noise apps are convenient and easy ways to improve your sleep quality. Most of them provide a range of white noise variations to choose from, alongside additional features like timers, mixing different sounds, and adjusting volume levels. Free white noise apps often offer basic functionality, while paid ones might come with extra functions.

White noise playlists and videos

Various streaming platforms host a vast collection of white noise videos and playlists that are easily accessible. These often feature hours of continuous white noise sounds. If you have ads turned off, they can offer an uninterrupted experience for sleep or relaxation.

How to use white noise for sleep?

Using white noise to enhance your sleep quality sounds simple enough. You just turn it on and let the magic happen, right?

Well, if you want to get the most out of it, there are some tips that you should follow.

  • Volume - Keep the volume at a comfortable level. For adults, a maximum of 70 decibels is recommended, while for kids, it's best to stay around 50 decibels. High volume levels can disrupt sleep rather than enhance it.
  • Consistency - Incorporate white noise consistently into your sleep routine. The key is to create a familiar and soothing background that signals your brain that it's time to wind down and sleep.
  • Location - Place the white noise source at a reasonable distance from your sleeping area. This prevents the noise from becoming too overwhelming and helps maintain a gentle, ambient sound.
  • Experiment with various sounds - People find comfort in different types of color noises. Try pink noise and brown noise too, to find the one that suits you best.
  • Use timers - Many white noise apps and devices offer timer options. Set a timer to ensure the white noise turns off after a certain period. This can help prevent overexposure and promote a deeper sleep.
  • Personal preferences - What might work wonders for one person may not have the same effect for another. Pay attention to what relaxes you and adjust your white noise settings accordingly.

Other ways to improve your sleep

While using white noise is a great way to enhance your quality of sleep, following these additional tips could bring you even closer to that restful, deep sleep that your body craves.

Change your environment

Cutting out noise - especially loud, sudden ones - can help you get an undisturbed sleeping experience. You can use white noise to mask some sounds, but if loud external noises are an issue, you should consider soundproofing or earplugs.

Ensuring a dark room for sleep is crucial. Darkness signals your body that it's time to sleep, so investing in blackout curtains or blinds might be a good idea.

Follow a bedtime routine

Maintaining a consistent sleep schedule can go a long way when it comes to sleep quality.

Waking up and going to bed at a consistent time every day helps regulate the body's internal clock.

A good bedtime routine should include relaxing activities like taking a warm bath, reading a book, or practicing deep breathing exercises. You should also avoid using screens or doing any high-adrenaline activities before bedtime.

Apply some lifestyle modifications

Leading a healthy lifestyle has many benefits, including better sleep quality. Reducing caffeine, alcohol, and tobacco intake is a healthy choice that could improve your sleep quality.

Staying active during the day and exercising may also help with your sleep-related problems and ensure a strong and healthy body.

Last, but not least, if you suspect you have a sleep disorder like sleep apnea or bruxism, seek medical advice. Proper diagnosis and treatment can significantly improve your sleep quality.

Try our innovative sleep patch

In addition to the above-mentioned techniques, you should consider trying our REM Super Patch. Using innovative vibrotactile technology, these patches provide an easy and drug-free way to improve sleep quality. All you have to do is apply the patch on your skin before bedtime and let your nerves and our patch work their magic.



by Himanshu Reddy

Hypersomnia: How to Manage Excessive Daytime Sleepiness

Hypersomnia is a sleep disorder characterized by excessive daytime sleepiness, even with adequate nighttime sleep. The condition can significantly impact daily functioning and overall well-being.

As the disorder has various potential underlying causes, it’s crucial to understand them to identify the kind of problem you are dealing with and find the right treatment methods.

In this article, we will learn about hypersomnia, its symptoms, potential causes, methods of diagnosis, and available treatment options.

What is hypersomnia?

The definition of hypersomnia is excessive daytime sleepiness (EDS), often referred to as hypersomnolence or hypersomnolence disorder.

One thing to understand is that hypersomnia is not just simple tiredness or sleepiness. The effects of hypersomnia are usually much more apparent and harder to deal with. Another distinction is that hypersomnia will not go away even with adequate rest, unlike regular sleepiness.

Hypersomnolence is often only a symptom of some other neurological condition or underlying disorder like narcolepsy or Kleine-Levin syndrome, both of which can be categorized as hypersomnias. Hypersomnia can also be a standalone condition with no identifiable underlying cause, in which case, we call it idiopathic hypersomnia. In this article, we will focus on this type.

At first glance, the symptoms might be similar to narcolepsy or other sleep disorders, but the underlying causes and treatment options might vary.

Accurate diagnosis and appropriate treatment are crucial for managing hypersomnia and similar conditions.

Hypersomnia symptoms

The symptoms of hypersomnia might vary slightly depending on the underlying causes. However, excessive daytime sleepiness (EDS) is the hallmark sign of hypersomnia, which is apparent in all forms of the condition.

Other symptoms might include:

  • Episodes of excessive sleepiness during daytime, called sleep attacks
  • Difficulty remaining awake
  • Sleep drunkness after waking up
  • Naps are not refreshing
  • Need to sleep longer than 10 hours a day
  • Low energy levels
  • Anxiety, depression, increased stress
  • Decreased mental capacity, slow thinking, speaking slowly, problems with memory and concentration
  • Headaches
  • Hallucinations

It's important to note that regular tiredness might cause similar symptoms. However, hypersomnia produces the same symptoms even when you get an adequate amount of rest, and the symptoms are usually more apparent and harder to deal with.

Hypersomnia causes

Hypersomnia can be the result of various underlying causes.

We can distinguish between primary and secondary hypersomnias based on what causes them.

Primary hypersomnias are standalone medical conditions, while secondary ones are usually the results of some other underlying disease or disorder.

Primary hypersomnias

There are four conditions that fall into this category.

  • Narcolepsy type 1 - Caused by low hypocretin levels, this disorder leads to sudden and intense sleep attacks accompanied by the loss of muscle tone and control, called cataplexy.
  • Narcolepsy type 2 - Produces similar symptoms to narcolepsy type 1 but without cataplexy. It occurs with normal hypocretin levels, and the causes behind it are not entirely clear yet.
  • Klein-Levin syndrome - A rare, long-standing medical condition that leads to episodes of extreme sleepiness and tiredness, each of them lasting for weeks or even months. The causes behind it are unknown, but doctors suspect the malfunction or damage of the hypothalamus.
  • Idiopathic hypersomnia - Hypersomnia is the main symptom of the above disorders, so they are all categorized as hypersomnias. But hypersomnia can appear even on its own, without additional symptoms associated with the conditions above. In these cases, the underlying cause is not clear. This is called idiopathic hypersomnia.

Secondary hypersomnia

Hypersomnia can be categorized as secondary when it is a result of some other underlying issue.

Some medications, excessive alcohol consumption, and long-term lack of proper sleep can all lead to developing secondary hypersomnia.

Several diseases and disorders may also have hypersomnia as a symptom. Some of these are:

  • Sleep apnea
  • Delayed sleep phase syndrome
  • Restless leg syndrome 
  • Bruxism
  • Depression
  • Bipolar disorder
  • Epilepsy
  • Multiple sclerosis
  • Tumors
  • Central nervous system dysfunctions
  • Parkinson's disease
  • Hypothyroidism

Diagnosing hypersomnia

When diagnosing hypersomnia or other sleep-related issues, doctors will ask questions about your sleep quality, sleep schedule, and sleeping habits. They might also ask you to keep a sleep diary for a while to help with the diagnosis process.

Various diagnostic tests can help doctors rule out other conditions and underlying issues that might lead to hypersomnia. They might run blood tests for anemia or thyroid problems. CT and MRI scans can help uncover neurological issues, and they might use electroencephalogram (EEG) tests to measure electrical brain activity. Polysomnography is a complex sleep test that could help diagnose or rule out many sleep disorders.

If doctors can't find any underlying causes behind your hypersomnia symptoms, that might lead them to a diagnosis of idiopathic hypersomnia.

Hypersomnia treatments

In the case of secondary hypersomnia, when the underlying cause of your hypersomnia is clear, doctors usually focus on fixing that first, which, in turn, should ease the symptoms of hypersomnia as well.

This might include medical treatment for some other disease or disorder, a change of medications if hypersomnia occurs as a side effect of those, reducing alcohol and caffeine consumption, or some other lifestyle changes.

Idiopathic hypersomnia treatment is a bit less straightforward. Since the cause is unknown, there is no clear-cut cure for it. Treatment focuses on easing the symptoms and restoring your ability to function during the day.

Medications

Doctors might recommend medications to help you stay awake and focused during the day.

  • Non-stimulant wake-promoting drugs - modafinil, armodafinil, pitolisant, solriamfetol
  • Psychostimulants - amphetamine, methylphenidate, dextroamphetamine
  • Other options - sodium oxybate, flumazenil, clarithromycin

These medications might have some unwanted side effects, though. And some of them can be highly addictive.

Other treatment methods

In some cases, doctors might advise different approaches or combine them with medications.

Cognitive behavior therapy can be helpful in dealing with the stress and anxiety caused by hypersomnia, and it might also help you get better sleep by reducing stress levels.

Changing your diet might also alleviate the symptoms of hypersomnia to some degree. Reducing caffeine and alcohol intake could be beneficial, and maintaining a healthy and balanced diet can also improve your overall well-being.

Taking measures to improve your sleep quality might also be a good idea. These things might help you get better rest during the night:

  • Maintain a steady sleep schedule
  • Avoid night-shift work
  • Keep your room dark during the night
  • Use white noise to improve your sleep
  • Try sleep patches
  • Stay active physically
  • Avoid stimulating activities before bedtime
  • Make sure you address any other sleep disorders that you might have
  • Try sleep-promoting herbal teas, like chamomile

by Himanshu Reddy

Coping with Sleep Apnea: Causes and Diagnosis Explained

Sleep apnea is a sleep disorder that causes interruptions in breathing during sleep, leading to decreased sleep quality and potential daytime fatigue.

The condition can disrupt sleep patterns and cause long-term discomfort in many areas of life. Understanding sleep apnea, its types, potential underlying causes, and available treatment options can help alleviate the symptoms and manage the disorder effectively.

In the following article, we will learn all about sleep apnea. If you are ready to claim back your sleep, keep reading.

What is sleep apnea?

Sleep apnea - or sleep apnoea - is a sleep disorder that causes breathing to stop for short periods during the night.

These episodes cause oxygen deficiency, which fires a survival reflex that wakes you up and restarts your breathing. Sleep apnea can interrupt healthy sleeping patterns, decrease sleep quality significantly, and cause other problems.

Types of sleep apnea

There are two main types of sleep apnea, each with a different underlying cause.

Obstructive sleep apnea (OSA)

Obstructive sleep apnea - or OSA - happens when your airways are blocked, causing you to lose breath. The reason is usually a dysfunction in the throat or neck muscles.

Central sleep apnea (CSA)

With central sleep apnea - or CSA - your brain fails to send signals related to breathing, causing episodes of breathlessness associated with sleep apnea. CSA is less common than OSA.

Treatment-emergent CSA

A third type of sleep apnea can appear when OSA treatments lead to the development of CSA. This condition is also known as complex sleep apnea.

Sleep apnea symptoms

The main symptom of sleep apnea is a sudden stop in breathing while asleep, causing a feeling of breathlessness, followed by a brief moment of waking up and breathing returning to normal.

Not everyone experiences sleep apnea in the same way. Some remember these episodes, while others do not.

However, there are some other signs of sleep apnea that might help identify the condition.

  • Waking up tired in the morning
  • Excessive daytime sleepiness
  • Snoring or unusual breathing patterns during the night
  • Shortness of breath or choking during sleep
  • Depression, anxiety, and mood changes
  • Insomnia
  • Sexual dysfunction
  • Headaches
  • Slower thinking or memory problems
  • Night sweats
  • Children with sleep apnea might also wet their bed or display symptoms similar to ADHD

Not everyone experiences all of these symptoms. If you experience some of the above, you might want to consult your healthcare provider, who could order a comprehensive sleep test to determine if you have sleep apnea or some other sleep disorder.

The dangers of sleep apnea

A common question when it comes to sleep apnea is: "Can sleep apnea kill you?"

While it is very unlikely that one would die because of breathing cessation, the dangers of sleep apnea are still something to be aware of.

Chronic sleep apnea can increase your risk of sudden death during sleep, especially at an older age. It can also increase the risk of developing other medical conditions, such as high blood pressure, diabetes, and heart disease.

Doctors define severe sleep apnea as having more than 30 episodes of breath cessation per hour.

Sleep apnea causes

The underlying causes of sleep apnea can vary depending on which type of the condition you have.

What causes OSA?

Obstructive sleep apnea is a result of a blockage in the airways. This usually happens due to the muscles in your throat getting relaxed. While this happens with everyone during sleep, some people have narrower airways, or their muscles become looser, causing an abnormal obstruction in the airflow.

As a result, your oxygen levels get lower, and you might wake up choking or gasping for air. Your breathing usually corrects almost instantly with one or two breaths, so you might not even remember these episodes at all.

With OSA, these sleep obstructions can happen 5-30+ times per hour, leading to restless sleep.

What causes CSA?

Central sleep apnea can have various underlying causes.

Cheyne-Stokes breathing is an abnormal pattern of quick, deep breaths followed by a long pause in breathing, potentially leading to apnea. It's often associated with various heart conditions.

CSA can also result from something affecting your brain's ability to control breathing. This might be due to some form of brain damage, a disease, or a side effect of medications.

The oxygen concentration of the air is lower at higher altitudes, which can also lead to CSA.

While rare, CSA can also develop as a side effect of OSA treatments using positive airway pressure therapy.

Diagnosing sleep apnea

The most reliable way to diagnose sleep apnea is an overnight polysomnography, a sleep study conducted in a specialized sleep center. Doctors monitor various parameters during the test, such as eye movements, muscle tone, blood pressure, breathing patterns, airflow, blood oxygen levels, heart rate, and brain activity. From these data points, doctors can diagnose sleep apnea and any other underlying sleep disorders you might have.

At-home sleep apnea testing kits are also available, but they don't measure brain activity and are less reliable in diagnosing central sleep apnea.

Doctors might also use a questionnaire called STOP-Bang to diagnose obstructive sleep apnea.

Sleep apnea treatments

There is currently no known cure for sleep apnea, but various treatment methods can ease the symptoms significantly.

Positive Airway Pressure therapy

Positive airway pressure (PAP) therapy is the most effective treatment method for sleep apnea. Using a PAP machine, pressurized air is pumped into the lungs through a mask. This helps with the episodes of breathlessness associated with sleep apnea and keeps oxygen levels constant during sleep.

There are various forms of positive airway pressure therapy, like CPAP, APAP, and BiPAP, which we explain further in our PAP therapies article.

Lifestyle changes for sleep apnea

In mild cases of obstructive sleep apnea, minor lifestyle changes could help alleviate the symptoms to some extent.

  • Keeping a healthy weight can lower your risk of severe OSA.
  • Maintaining a strict sleep schedule and a quiet environment can promote better sleep quality.
  • Sleeping on your side might provide relief for OSA. You can use special sleep apnea pillows to help with this.
  • Taking sleeping pills, alcohol, and smoking can worsen your sleep apnea symptoms, so it's best to avoid them.
  • Some medications might cause sleep apnea symptoms. If you suspect that this might be the case, consult your healthcare provider about alternative medications.

Surgery for sleep apnea

Surgical approaches can help in severe cases of obstructive sleep apnea. There are several options, like tissue removal, tissue shrinkage, implants, or jaw repositioning, but doctors usually only recommend these when other treatment methods have failed.

Other treatment methods

There are some other methods that doctors might recommend on a case-to-case basis.

  • Oral appliance for sleep apnea - Special mouth guards and repositioning mouthpieces can help keep your mouth in a position during sleep that doesn't obstruct airflow.
  • Orofacial therapy - Orofacial therapy strengthens the muscles in your mouth and face through various exercises. It helps by repositioning the tongue, giving a better way for airflow.

Nerve stimulators - These machines send a mild electrical current through certain nerve endings to keep some muscles in a position that helps you breathe better.

by Himanshu Reddy