Restless Leg Syndrome: Causes, Symptoms, and Treatment
Restless leg syndrome (RLS) is a neurological disorder that causes uncomfortable sensations in the legs and an irresistible urge to move them, often disrupting sleep and causing daytime sleepiness or leg problems.
Understanding RLS is essential to managing the condition, alleviating uncomfortable symptoms, and improving sleep quality.
In this article, you can learn about restless leg syndrome, its symptoms, potential underlying causes, and available treatment options.
What is restless leg syndrome?
Restless legs syndrome is both a neurological disorder and a sleep disorder. It causes uncomfortable sensations in the legs, leading to uncontrollable and involuntary leg movements.
These episodes often occur during nighttime, disrupting sleep and making it hard to fall asleep. RLS can lead to decreased sleep quality, tiredness during the day, general anxiety, stress, and other problems.
Movement usually eases the symptoms for a while, but they might return or become more intense when you rest your legs. Restless legs syndrome is a chronic condition with no known cure, so treatment focuses on easing the symptoms and their effects on your everyday life.
The condition is also known as Willis-Ekborm disease.
Restless leg syndrome symptoms
The hallmark symptom of RLS is discomfort in the legs. It might be a crawling, pulling, throbbing, itching, or aching sensation. Cramps in the legs might also occur. These symptoms are usually felt inside the legs, not on the skin, and they are often triggered when resting the limbs.
Due to these sensations, one will feel the urge to move the legs, which usually eases the symptoms to some degree. This leads to leg twitching, involuntary movement of the legs, and a general feeling of restlessness.
Restless leg symptoms are more apparent in the late afternoon or the evening, especially when one goes to bed. As a result, one might experience difficulty falling asleep, twitchy legs, leg sweating, and waking up in the middle of the night. The decreased quality of sleep leads to further problems associated with RLS.
General fatigue, daytime sleepiness, mood changes, depression, and anxiety are all common symptoms among RLS patients.
Restless leg syndrome can play a role in the onset of other sleep disorders, such as hypersomnia. It may also develop as a secondary condition related to neuropathy, sleep apnea, and other medical conditions.
Another disorder that causes similar symptoms is periodic limb movement of sleep (PLMS), which leads to involuntary jerking of the limbs during sleep. RLS and PLMS are easy to differentiate, as PLMS doesn't cause symptoms during the day, while RLS does.
Restless leg syndrome causes
What causes restless leg syndrome is not entirely clear yet.
Genetics might be at play in some cases since RLS can be inherited. Experts suspect that the condition might result from dysfunction in the basal ganglia, the part of the brain responsible for movement. The basal ganglia need dopamine to fulfill its function, and low dopamine levels might lead to the onset of RLS. Iron deficiency in the brain can also be linked to restless leg syndrome, even when iron levels appear normal in the bloodstream.
Restless legs syndrome might also appear as a result of some other conditions. In this case, doctors refer to it as secondary RLS. Diabetes, kidney diseases, anemia, Parkinson's disease, and neuropathy could all lead to secondary RLS.
Some medications like antihistamines, antidepressants, and antinausea medications might also lead to the development of RLS or make the symptoms of an existing condition worse.
Restless leg syndrome and pregnancy might also be linked since the condition is more common among pregnant women. RLS occurring during pregnancy often goes into remission after giving birth, but sometimes the symptoms remain.
RLS can affect people of any age, including children, but it's more common in people over 50.
Diagnosing restless leg syndrome
There are no exact tests for restless legs syndrome, so doctors will try to rule out other possible conditions to diagnose it.
First, they will perform a physical exam, ask about your medical history, and if RLS was present in your family.
Differential diagnosis focuses on ruling out other conditions which might present similar symptoms. Doctors usually perform neurological exams, blood tests, and sleep studies.
The following criteria must be met to make the diagnosis for RLS:
- Uncomfortable sensations in the legs, even during daytime
- The urge to move the legs
- Symptoms get worse during rest, and movement relieves them
- Symptoms are more apparent in the evening or night
- No other underlying condition is responsible for the symptoms
Sometimes, restless leg syndrome can result from some other underlying condition. In these cases, doctors usually make the diagnosis of secondary RLS.
Diagnosing RLS in children is more complicated because it might be difficult for them to describe their symptoms. Another factor is that RLS shares similar symptoms with ADHD and growing pains, all common conditions among children.
Restless leg syndrome treatments
Restless leg syndrome is a chronic condition that has no known cure yet. However, it's possible to manage symptoms, and in some cases, RLS can go into remission without symptoms.
When one has secondary RLS caused by some other condition, doctors will treat the underlying condition, which usually lessens RLS symptoms as well.
Lifestyle changes for restless leg syndrome
If restless legs syndrome only presents milder symptoms, doctors usually recommend some lifestyle changes first.
- Avoid stimulants like alcohol, nicotine, and caffeine, especially before bedtime.
- Keep a strict sleep schedule.
- Sleep in a dark and silent environment. Use blackout curtains, white noise, or earplugs if needed.
- Dedicate time for relaxation before bedtime.
- Try herbal teas or sleep patches.
- Try massages, hot baths, or stretching during episodes of discomfort to ease the symptoms.
Medications for restless leg syndrome
In some severe cases, the above methods might not prove enough, so doctors may prescribe medications to ease your symptoms.
- Dopamine agonists, such as ropinirole, pramipexole, and rotigotine, can help increase dopamine levels in the brain and ease the symptoms of RLS.
- Painkillers can lessen the discomfort and leg pain associated with RLS.
- Hyptonics like zopiclone or zolpidem can promote more restful sleep, but these sleeping pills are usually only recommended for short-term use.
- Anti-seizure medicines, such as gabapentin enacarbil or pregabalin, can ease sensory discomfort in the legs.
Benzodiazepines, like clonazepam or lorazepam, can remedy anxiety, insomnia symptoms, and muscle problems.
Living with Narcolepsy: Symptoms, Causes, and Effective Treatment
Narcolepsy is a complex neurological disorder marked by sudden, uncontrollable sleepiness during the daytime, often accompanied by muscle weakness. Having narcolepsy can dramatically disrupt one's daily life and well-being and potentially cause dangerous situations.
Since narcolepsy is not just simple sleepiness, it's crucial to understand the disorder. Below, we will learn about what narcolepsy is, its symptoms, similar medical conditions, and potential causes, and explore available treatment options.
What is narcolepsy?
To completely understand narcolepsy, we have to start with what narcolepsy is not. Narcolepsy and similar sleep disorders like hypersomnia are often confused for plain old sleepiness. However, this is not the case.
One of the definitive characteristics of narcolepsy - compared to regular tiredness - is that you can't fix it by simply sleeping more. Another hallmark sign of narcolepsy is that it's different from just being tired, as it causes actual sleep attacks where it's almost impossible to stay awake and function normally.
Types of narcolepsy
We can distinguish two types of narcolepsy. It's crucial to get a proper diagnosis to determine which type you have because underlying causes and treatment options are different for the two.
Narcolepsy Type 1
Type 1 narcolepsy is more common. It's sometimes referred to as narcolepsy with cataplexy. Cataplexy is the sudden loss of muscle tone while one is awake. It causes muscle weakness and the inability to control one's muscles. Episodes of cataplexy could be triggered by strong emotions like laughter or anger, but they might also occur randomly. These episodes might last from a couple of seconds to a few minutes. Other signs of type 1 narcolepsy might be sleep paralysis, hallucinations, insomnia, and sleep drunkness.
Type 1 narcolepsy is often associated with low levels of hypocretin - also known as orexin - a protein that helps regulate sleep.
Narcolepsy Type 2
Type 2 narcolepsy is more rare and more challenging to diagnose. The main reason behind this is that while it has similar symptoms to type 1, cataplexy is not one of them, which makes the condition less apparent. Another difference is that type 2 narcolepsy might appear even with normal hypocretin levels, which leads scientists to believe that it might be related to how this protein travels in the brain instead of its deficiency. However, the causes behind type 2 narcolepsy are not entirely clear yet.
While this form of narcolepsy might have similar symptoms, like sleep paralysis, hallucinations, insomnia, and sleep drunkness, they usually occur less frequently. On the other hand, excessive daytime sleepiness might cause the same amount of discomfort in both cases.
Secondary narcolepsy
The third type of narcolepsy is relatively rare, and - as the name suggests - it's always caused by some other underlying condition, like a brain injury, a tumor, inflammation, or multiple sclerosis.
Narcolepsy symptoms
Narcolepsy symptoms in adults are typically similar across both types of narcolepsy. With narcolepsy type 2, these are usually milder and less frequent. One notable difference is cataplexy, as type 1 causes cataplexy while type 2 does not.
Common signs of narcolepsy are:
- Excessive daytime sleepiness - Also referred to as hypersomnia, this symptom often manifests as episodes of extreme tiredness, called sleep attacks, during the day, hindering everyday function and making it hard to stay awake even in situations where maintaining focus is essential.
- Cataplexy - As mentioned above, cataplexy means the sudden loss of muscle tone and sometimes muscle control. It is the hallmark symptom of narcolepsy type 1, but it never appears with type 2.
- Restless sleep - Various sleep problems often go hand in hand with narcolepsy. People with narcolepsy might experience sleep paralysis, automatic movements during sleep, and changes in their REM sleep pattern. These all lead to restless nights and difficulty staying asleep.
- Decreased mental capacity - The tiredness associated with narcolepsy may lead to slower thinking, memory problems, slow speech, headaches, and other problems that make it harder to function during the day.
- Hallucinations - Sometimes narcolepsy is accompanied by hallucinations. These most often occur around falling asleep or right before waking up.
- Sleep drunkenness - Waking up in the morning is usually a challenge with narcolepsy, and some people experience sleep drunkness after getting out of bed. During this time, your mind is not fully awake yet, even tho your body seems like it is.
- Automatic behavior - People with narcolepsy may experience being half awake, talking, and walking like normal but having no memories of events during this time. Automatic behavior can occur during the day or even when you're asleep at night.
- Mental health problems - Narcolepsy may cause a lot of stress in your daily life, and being tired all the time can hinder your ability to function. These might lead to various mental health issues ranging from anxiety to irritability, depression, and more.
These symptoms might vary from person to person, and not everyone experiences all of them. Furthermore, narcolepsy can appear in tandem with other sleep disorders, making it harder to identify the symptoms.
Narcolepsy causes
The causes of narcolepsy are not entirely clear yet.
Type 1 narcolepsy is associated with low hypocretin levels, but the exact reason behind this is unknown. Some research points to an autoimmune condition destroying hypocretin-producing cells, and there might also be some connection to the swine flu virus.
However, people with type 2 narcolepsy have normal hypocretin levels and still experience narcolepsy symptoms, except cataplexy.
Genetics might also be a risk factor for narcolepsy, but only to a small degree.
Diagnosing narcolepsy
Diagnosing narcolepsy is a multiple-step process, as it shares similar symptoms with many other conditions, like sleep apnea, epilepsy, depression, and hypothyroidism.
First, doctors will ask you about your symptoms and family history. They might also ask you to complete an Epworth sleepiness questionnaire or to keep a sleep diary for a few weeks before your appointment. These could help them assess your sleeping habits and how sleepy you get during various daily activities.
Physical examinations and blood tests can help rule out other possible conditions.
During the diagnosis process, doctors might order a sleep test called polysomnography. This comprehensive test is performed at a sleep center during an overnight stay. Doctors will measure various factors, such as brainwaves, eye movements, airflow, blood oxygen levels, heart rate, blood pressure, muscle tone, etc. In addition, a multiple sleep latency test might help determine how quickly you can fall asleep and enter REM sleep, a hallmark symptom of narcolepsy.
Doctors might also measure hypocretin levels or look for a genetic marker associated with narcolepsy.
Narcolepsy treatments
Narcolepsy is a chronic condition that has no known cure yet. Treatment usually focuses on alleviating the symptoms and lessening their effects on patients' everyday lives.
There are two main approaches to treating narcolepsy: medicine-based methods and lifestyle changes.
Medications for narcolepsy
Doctors might recommend one of the following medications, depending on the severity of your narcolepsy, if you have other medical conditions, and how effective they prove to be in your individual case.
- Modafinil - Modafinil and armodafinil are commonly used to treat narcolepsy. These are stimulants that affect the central nervous system, improve focus, and reduce sleepiness. Doctors recommend it because they are less addictive than other alternatives and have fewer side effects.
- More potent stimulants - When other stimulants don't work, doctors might prescribe stronger ones like methylphenidate or amphetamines. Adderall is a well-known example of these medications. While these pills are potent stimulants that may help you focus, they can also be very addictive.
- Medications for cataplexy - To counter episodes of cataplexy, doctors might prescribe one of the following medications: venlafaxine, fluoxetine, sertraline, tricyclic antidepressants like protriptyline, imipramine, and clomipramine, sodium oxybate, oxybate salts, or the stimulant pitolisant.
It's important to note that some of these medications might have side effects such as sleepwalking, bed-wetting, heart problems, or nausea. Some of them, like amphetamine-like medications, might also lead to addiction.
Lifestyle changes and alternative remedies for narcolepsy
In addition to taking the prescribed medications, doctors might also recommend making some lifestyle changes that might help alleviate the symptoms of narcolepsy.
- Follow a sleep schedule - Going to bed and waking up at the same time, even on weekends, can help your brain adapt to a strict schedule, making it easier to fall asleep and improving the quality of your sleep.
- Optimize your environment - Sleeping in an optimal environment may improve your sleep quality significantly. You can use blackout curtains to make the room darker and white noise to drown out outside noises.
- Avoid certain substances - Nicotine, alcohol, and caffeine can disturb your sleep patterns and worsen the symptoms of narcolepsy, especially when consumed before bedtime.
- Stay active during the day - Daily physical activity can help you sleep better at night, among many other benefits. You don't necessarily have to hit the gym. Even just walking for 20 minutes a day might do the trick.
- Take naps if you need to - Siesta naps can be beneficial for anyone, but they may be especially useful for narcolepsy patients. Taking 20-30 minute naps may reduce the daytime sleepiness associated with narcolepsy.
- Try alternative treatment methods - Alongside medications, alternative remedies like herbal teas, sleep patches, or meditation may help ease your symptoms and improve your sleep quality.
Blue Light and Sleep: What You Need to Know
Whether it's streaming from the sun or glowing from our screens, blue light is all around us.
While blue light is present in our lives naturally, in our modern world, we are constantly bathed in artificial light, increasing our blue light exposure. As a result, this has become a topic of interest among scientists and doctors. Some raised concerns about its impact on sleep quality and eye health.
Reducing blue light will make you sleep better - this is one of the most well-known facts about sleep. But is this really a fact?
In this article, we'll explore blue light and its effects on our health. What is blue light? Why does it matter in our daily lives? And what should be done about it? We'll answer all of these questions and more.
What is blue light?
Let's start with the basics. What does blue light even mean, and where does it come from?
The phenomenon we call light is actually electromagnetic radiation. On the wide spectrum of electromagnetic waves, visible light is only a tiny section, with wavelengths between 380 and 750 nm. This is the part of the spectrum between infrared and ultraviolet light and the only one visible to the human eye.
Within this section lies blue light within the 380 to 500 nm range. Blue light is a short wavelength, high-energy radiation that the human eye perceives as... Well, blue.
The primary source of blue light is the sun itself. Even though our atmosphere filters out much of it - hence the blue color of the sky - we are still naturally exposed to a lot of this radiation. We have been for thousands of years.
Blue light plays a crucial part in keeping our circadian rhythms running because it affects how much melatonin - more widely known as sleep hormone - our body produces.
Why are we talking about blue light?
So, if it's natural and has been with us for a long time, why is it a big deal now?
The problem that made many scientists wary of blue light is that our modern technology increases blue light exposure. The reason is that most LED lights - used in almost all of our screens - don't produce true white light. True white light in nature is a combination of all the different colored parts of the spectrum. LEDs, on the other hand, use blue diodes covered with a yellow coating to produce light that seems white to the human eye but contains much more blue than natural white light.
The increased use of digital devices and light bulbs emitting artificial blue light has led to questions about its potential impacts on our eyes, our sleep quality, and overall well-being.
Does blue light affect our sleep?
One of the most viral sleep-related myths is that blue light will hurt your sleep quality. However, research seems to be inconsistent on this, and there's no clear consensus on the topic among researchers.
Furthermore, even the studies that suggest that blue light might make it harder to fall asleep show only a couple of minutes of difference. Let's be honest. When we're talking about insomnia or other sleep-related issues, we're probably not worried about falling asleep 4 minutes late.
Some researchers even argue that colder hues like blue are much closer to the natural light of nighttime, so using artificial warm-colored light sources might signal our brain that it's still daytime.
Another issue might be that some of the studies that suggest that artificial blue light disrupts circadian rhythm are based on rats. These creatures are nocturnal animals, while humans are diurnal. So, our sleep-wake cycles are different, and our brains might react differently to blue light.
However, using a blue light emitting screen before bedtime might still hurt your sleep quality. But for different reasons. Most of the content we consume on these devices is designed to be stimulating. And that stimulation might impair our ability to wind down and prepare ourselves for bedtime more than the blue color of these screens.
If you are concerned about your sleep quality or suffer from sleep-related issues, there might be better things to focus on. We will talk about them in a moment.
How to reduce blue light exposure?
While there doesn't seem to be enough evidence to support the claims that blue light causes sleep problems or eye damage, it doesn't necessarily mean that the concerns are not valid. Artificial blue light is not something our bodies and brains are used to, so we should certainly keep an eye on its effects.
Most professionals don't recommend blue light-blocking glasses or other measures of protection against blue light, as their effectiveness might be somewhat questionable. But they don't advise against their use either, as there don't seem to be adverse effects.
So, if you decide to play it safe and employ blue light blocking measures, we've compiled a list of tips and tricks to aid you.
- Turn off your screens at night - The best way to avoid blue light from screens is to turn them off altogether a few hours before bedtime.
- Wear computer glasses - These special glasses have an additional layer that filters out blue light.
- Take a break from your screen - If you are looking at screens for an extended period, you might want to follow the 20-20-20 rule. One should take a break every 20 minutes and look at something 20 feet away for 20 seconds.
- Switch your devices to night mode - Most modern devices have built-in night mode options that switch the screen to a warmer tone. And if yours doesn't, you can always download some software that does the same.
- Add a filter to your screens - You could add a physical filtering layer on top of your screen that works in a similar way as computer glasses.
- Change your light bulbs - Aside from screens, the other significant source of artificial blue light is LED light bulbs. If you are worried about blue light exposure, you could change your LED light bulbs to ones with a warmer tone.
Other ways to improve sleep quality
If you are worried about your sleep quality, feel tired, or want a more refreshing sleep, there are probably better ways to go about it than blocking blue light. We have compiled a list for you with some ideas.
Address any underlying sleep disorders
If you have a hard time getting quality rest, you may want to consult a doctor and see if you have any undiagnosed sleeping problems.
Some common sleep disorders are:
Stick to a consistent sleep schedule
Sleep experts recommend going to bed and waking up at the same time every day, even on weekends. Most adults need 7-8 hours of quality sleep a day.
Be mindful of your diet
What and when we eat or drink could affect our quality of sleep. Avoid large meals before bedtime and reduce caffeine, nicotine, and alcohol intake.
Create an optimal environment for sleep
Three things might help you sleep better: cool temperature, quiet surroundings, and a dark environment. So it might be worth investing in blackout curtains, a quality fan, and earplugs. Alternatively, you can use white noise to drown out environmental noises. A better mattress might also improve your sleep quality and keep your spine healthy.
Try naps, but not too much
Taking naps is a great way to refresh your mind during the day, however, research suggests that these naps should be around 20-60 minutes long, anything longer than that might interfere with your nightly sleep.
Stay active
Regular physical activity during the day not only makes you sleep better but also comes with a plethora of other health benefits. Make sure that your exercise is not too close to bedtime, though. Another thing that can boost your sleep quality is spending time outside in the fresh air and sunlight. Aim to stay active 20 minutes a day, preferably outdoors. Even if it just means taking a walk.
Manage stress
Chronic stress can cause various health problems and hinder your sleep quality. While cutting out stressors entirely is impossible, managing stress in a healthy way is achievable with meditation, mindfulness, and healthy coping mechanisms.
Create a healthy bedtime routine
Maintaining a healthy bedtime routine can help you fall asleep faster and get better quality sleep. Avoid screens and stimulating activities before bed and do relaxing things instead, like reading, taking a warm bath, knitting, or meditation.
Use supplements to boost your sleep quality
Taking supplements like melatonin or valerian can enhance sleep and help with insomnia. Herbal teas like chamomile can calm the nerves and reduce stress. Additionally, you might want to try our REM sleep patch, which communicates directly with your nerves to signal your brain that it's time to sleep.
CPAP vs BiPAP vs APAP: Which PAP therapy is right for you?
CPAP, BiPAP, and APAP are all various types of positive airway pressure (PAP) therapies used to treat sleep apnea. Even though they all work based on the same principle, there are slight differences.
In our comprehensive PAP guide, you will get a general overview of PAP and learn about each type and its use cases.
What is sleep apnea?
But before we delve into the specifics, let's talk about why PAP therapy exists. The reason is called sleep apnea, a disorder causing episodes of breathlessness during sleep.
Sleep apnea has two types. Obstructive sleep apnea (OSA) results from a narrowing of airways due to various mechanical reasons. Central sleep apnea (CSA), on the other hand, stems from a dysfunction in the basal ganglia, the part of the brain that regulates breathing.
While the underlying causes are different, both forms of the condition cause sudden stops in breathing, followed by the brain waking the body up to readjust. Because of this, sleep apnea can disrupt healthy sleeping patterns, leading to excessive daytime sleepiness, depression, anxiety, and other health problems.
Sleep apnea is a chronic condition with no known cure yet, so treatment efforts focus on lessening symptoms. This is where PAP therapy comes into the picture.
What is PAP therapy?
Positive airway pressure therapy is a common and highly effective treatment method for sleep apnea. It utilizes a specialized device that delivers a stream of pressurized air into the airways, keeping it open and unobstructed during sleep and ensuring a continuous flow of oxygen.
This consistent airflow helps eliminate breathing interruptions and other symptoms associated with sleep apnea.
How does a PAP machine work?
A PAP machine usually consists of a main unit, a hose, and a mask.
The main unit uses a motor to pressurize air and push it through a filter, then the hose, and into the airways via the mask. Most PAP machines use various computer technologies to monitor feedback from the user and adjust pressure and airflow accordingly.
Depending on the design, the mask can cover your nose, mouth, or both.
While the base principle seems simple, these machines require precision and reliability in order to provide safe usage. They are often equipped with various safety features as well.
To use a PAP machine, you need to attend a sleep study in a sleeping center, where they will determine your optimal pressure settings. This process is called titration.
What's the difference between CPAP vs BiPAP vs APAP?
If you look into PAP therapy, you will come across various terms like CPAP, BiPAP, APAP, and more. These are all different forms of positive airway pressure therapy, based on the same principle but with slight differences in their adjustability and how they deliver pressurized air.
CPAP - Continous Positive Airway Pressure
Continuous positive airway pressure, or CPAP, is probably the most well-known type of PAP therapy.
As the name suggests, CPAP machines deliver a consistent and unvarying flow of pressurized air, keeping the airways open. Airflow and air pressure stay constant during use regardless of your breathing patterns. For some people, this might cause discomfort.
CPAP is the most basic form of PAP treatment that doesn't involve complicated delivery technologies, making it an affordable yet effective solution. Another reason why doctors often recommend this form of PAP therapy is because it's the most well-studied and proven to be safe and effective.
BiPAP - Bilevel Positive Airway Pressure
BiPAP machines are a more advanced version of CPAP, where you can adjust the pressure settings individually for inhalation and exhalation.
BiPAP provides a smoother breathing experience because the pressure is lower when you breathe out and higher when you breathe in. People with unusual breathing patterns or complex sleep apneas usually find it more comfortable than CPAP.
Every BiPAP machine has the bilevel setting for two different pressure levels, but more advanced ones can also adjust automatically to your breathing patterns in real-time. One other thing to note about BiPAP machines is that they can provide higher pressure ranges than other machines.
Since BiPAP machines use more complex technology, they are usually a bit pricier than simple CPAP machines.
Some manufacturers use the terms VPAP (variable positive airway pressure) or BPAP. These three are essentially the same.
APAP - Auto-adjustable Positive Airway Pressure
APAP machines are the most advanced of the three. They work on a breath-to-breath basis and adjust pressure settings throughout your sleep.
Since our breathing patterns, sleeping position, and the frequency of apneas can change during the night, different pressure levels can provide a better breathing experience. APAP machines can perceive changes in your breathing and adjust pressure levels just enough to return to normal breathing during apnea episodes.
Naturally, these more advanced devices cost more than CPAP machines.
Other types of PAP machines
CPAP, BiPAP, and APAP are the three most well-known forms of PAP therapy, but they are not the only ones that exist. Let's take a brief look at some others.
- Adaptive Servo-Ventilation (ASV) - ASV is similar to APAP as it adjusts to your breathing patterns and is often used for treating sleep apnea, but its main focus is to treat Cheyne-Stokes breathing.
- Average Volume-Assured Pressure Support (AVAPS) - AVAPS is a mode of ventilation that adjusts settings based on tidal volume per breath. The technology is often used to treat hyperventilation, but some PAP machines utilize it as well.
- Smart PAP machines - While not a separate type of PAP, it's worth mentioning smart PAP devices. These newer, more advanced devices can connect to mobile applications through Wi-Fi, which usually adds some extra settings, usage statistics, and more.
Differences in treating OSA and CSA with PAP therapy
While PAP therapies proved to be safe and effective treatment methods for sleep apnea in general, it's important to note the differences in various forms of sleep apnea.
Obstructive sleep apnea (OSA) - when the cause of apneas is the narrowing of the airways - is typically easier to treat, as the underlying cause is purely mechanical. In most cases, OSA responds well to the simplest form of PAP therapy, CPAP.
Treating central sleep apnea (CSA) - when the underlying cause is a neurological dysfunction - on the other hand tends to be more complicated. Not all cases of CSA respond well to simple CPAP treatments, and more adaptable BiPAP and APAP therapies seem to be more efficient in treating CSA.
We should also mention therapy-induced central sleep apnea, also known as complex sleep apnea, a form of central sleep apnea that surfaces after treating OSA with PAP therapy. Treating complex sleep apnea requires a personalized treatment plan adjusted to individual needs by doctors.
Which machine should you choose? CPAP, BiPAP, or APAP?
While it's good to learn about your potential options, ultimately, you shouldn't choose a PAP therapy machine on your own. Each case of sleep apnea is different, and these machines must be calibrated individually.
You should always consult with your healthcare provider before purchasing a PAP machine. Doctors typically determine the needed machine and individual pressure settings during a sleep study, which is a vital part of Positive Airway Pressure treatments.
The side effects of CPAP machines
Some might be curious about the potential side effects. While PAP therapy is a well-researched and well-documented treatment method deemed safe and effective by experts, some individuals might experience the following side effects.
- Difficulty falling or staying asleep
- Dry mouth
- Runny nose
- Skin irritation from wearing the mask
- Nausea or bloating due to air in the stomach
- Infections if the machine is not clean
As mentioned above, in some rare cases, treating OSA with PAP therapy might lead to the development of treatment-induced central sleep apnea.
The cost of CPAP machines
PAP machines can be a pricey investment, and the prices can vary highly, depending on which type of PAP treatment you need.
CPAP is typically the cheapest option, as it uses simpler technology, APAP machines are usually a bit pricier, and BiPAP machines are the most expensive ones. While the low price of CPAP machines might sound intriguing, in some cases, CPAP treatment doesn't bring the desired results, and patients might need to resort to other forms of PAP therapy.
Let's see the ballpark price ranges for each type of PAP machine.
- The cost of CPAP machines - Between $500 and $1000
- The cost of BiPAP machines - Between $1000 and $4000
- The cost of APAP machines - Between $800 and $2000
Some machines might cost more than these, but those usually include various extra features, like mobile phone connectivity or usage statistics. Typically, CPAP therapy and other forms of PAP machines are partially or fully covered by insurance if you have been diagnosed with sleep apnea and got a prescription from your healthcare provider. However, you should always consult your insurance company about your individual case before making a purchase.
Bruxism: Causes, Symptoms, and Treatment Options
Bruxism, commonly known as teeth grinding, is a condition that involves the involuntary clenching and grinding of teeth, often occurring during sleep.
The grinding of teeth can be a mild annoyance or a risk to your dental health in more severe cases.
This article will provide an in-depth understanding of bruxism, including its symptoms, underlying causes, methods of diagnosis, and available treatment options.
What is bruxism?
Bruxism, also known as bruxia, refers to the repetitive action of grinding or clenching one's teeth, commonly occurring during sleep or unconsciously throughout the day.
During episodes of bruxism, teeth are tightly pressed together and move back and forth, causing a distinct grinding sound. At first glance, bruxism seems like just a bad habit. However, it isn't merely a simple habit; it represents a significant medical condition. Although occasional teeth grinding is normal, chronic and severe bruxism can cause several issues.
In severe cases, this involuntary motion of the jaws is more than just an auditory annoyance. Left untreated, bruxism can trigger a range of severe consequences, particularly affecting dental health. These encompass an increased likelihood of tooth damage, heightened tooth sensitivity, loss of teeth, and a greater risk of fractures. Additionally, the condition might cause discomfort and dysfunction in the jaw, temporomandibular joints, neck muscles, and even potential alterations in facial structure.
Types of bruxism
Bruxism is an involuntary action, and while the teeth grinding is the same, bruxism might refer to two separate conditions.
Sleep bruxism
Sleep bruxism occurs when you grind your teeth in your sleep. This form of bruxia is more harmful because one might not be aware of it at all. And even if you know you grind your teeth in your sleep, you will have no idea how strong the grinding and clenching of the jaws is. So it is hard to estimate the damage. The human bite is especially strong, so extensive clenching of your jaw muscles might lead to jaw pain, headaches, and tooth damage.
Awake bruxism
Another form of bruxism is when you grind your teeth during the day. While awake bruxism is an involuntary reaction as well, one might catch it and adjust. With some self-awareness, concentration, and the right stress management techniques, one could get rid of the bad habit, or at least lessen the damage.
Bruxism symptoms
The most prominent symptom of bruxism is the act of grinding teeth. However, since this typically occurs unconsciously, it might be challenging to recognize without external observation. There are several other symptoms that might result from bruxism and could signal the condition.
- Headaches, especially in the temples
- Pain in the jaws, neck, or TMJs
- Clicking or popping sounds in the jaw
- Teeth pain, fracture, or sensitivity
- Locking of the jaw
- Pain while eating
- Intense facial pain in the morning that gets better during the day
- Aching ears, not related to actual ear issues
- Loose teeth
- Not getting enough rest while sleeping
If you are dealing with sleep bruxism, these symptoms might be more apparent after waking up, but some of them might even cause long-term damage.
Bruxism causes
The most common cause of bruxism is general stress. This might mean anger, frustration, anxiety, pain, frustration, or a stressful lifestyle. Chronic stress might lead to muscle tension throughout the body, including the jaw. As a result, the grinding of teeth becomes a subconscious outlet for releasing this tension. Individuals who experience emotional stress might unconsciously channel these emotions into the act of teeth grinding during sleep.
An imbalance in brain neurotransmitters might also lead to the development of bruxism. These chemical messengers play a critical role in regulating mood, emotions, and stress responses. Disruptions in neurotransmitter levels can impact the brain's ability to regulate muscle activity, potentially contributing to teeth grinding. Certain antidepressants, known as selective serotonin reuptake inhibitors (SSRIs), might be associated with an increased risk of teeth grinding as a side effect.
Bruxism is more common among children than adults. For children, stress is not the most common cause thought. Instead, factors such as allergies, mouth irritation, teeth problems, and sleep apnea might all contribute to teeth grinding. It's crucial to identify and address these factors early on to prevent long-term dental complications in children.
Risk factors for bruxism
There are some factors that make it more likely to develop bruxism.
- A stressful lifestyle, constant anxiety, or frustration can increase your risks of involuntary teeth grinding.
- Bruxism is more common among children and, in a lot of cases, goes away with age.
- An aggressive, hyperactive, or competitive personality type might increase your risk of developing bruxism.
- Some antidepressants, smoking, alcohol, or drug use might also be a risk factor.
- Sleep bruxism is more common in families with a history of the disease.
- Some other medical conditions might also lead to the development of bruxia. Sleep apnea, ADHD, gastroesophageal reflux disorder, epilepsy, and some other disorders might increase your risks.
Diagnosing bruxism
If you experience any symptoms of bruxism, you might want to consult your GP or dentist.
Doctors will examine your teeth, looking for loose or chipped teeth, wear or damage on the surface, or flattened tips. They might also ask questions about your lifestyle, stress levels, sleep habits, and medications. Tenderness in the jaw muscles, cheeks, or neck might also signal the presence of bruxism.
X-ray scans can help determine the level of damage to the teeth or underlying bones.
In some cases, bruxism might be the symptom of another sleep disorder that needs to be addressed. Doctors might order a sleep study - known as polysomnography - during which they will be monitoring your muscle activity during sleep.
If bruxism is related to anxiety or psychological problems, doctors might recommend therapy.
Bruxism treatments
In milder cases, bruxism might go away on its own. Especially in children who might simply outgrow the issue.
However, if bruxism is severe enough to be a danger to dental health, sleep quality, or mental health, treatment is vital. Doctors might recommend different approaches depending on your medical history, lifestyle, and the underlying causes of the problem.
Managing stress
Stress and anxiety are the major causes of bruxism, so appropriate management of stress levels might help cure the condition.
Reducing outside stressors is not always an option, but adjusting how we react to them is always in our control. Meditation, therapy, and learning healthy coping strategies and relaxation techniques can all help with this.
In severe cases, a therapist might recommend the use of stress-relieving medications, CBD, or other forms of stress management supplements. Magnesium supplements can also help with managing the effects of stress in a natural and healthy way.
Dental approaches
The dental approach to treating bruxism doesn’t stop the condition from occurring but helps reduce damage to the teeth.
Splints or mouth guards are personalized devices that fit your teeth perfectly and can keep them separated during sleep. This will help avoid damage done by grinding.
Another crucial part of the treatment is fixing dental damage that has already occurred. Chipped or loose teeth might cause issues while chewing, and the damaged surface of the teeth will make them sensitive and more prone to further damage. Dentists will use various dental correction methods to fix these issues, but it’s also vital to deal with the source of this damage - bruxism itself.
Medications
Bruxism doesn’t respond well to medication in general. However, in some severe cases, doctors might recommend various medications, especially for short-term treatment.
These might include stress relief medicine, like antidepressants or anti-anxiety pills. Muscle relaxants taken at night might help reduce the effects of bruxism until a more permanent solution is established.
In some cases, other treatment methods might not bring relief, and doctors may recommend botox injections to help with the issue.
Other approaches
There are some alternative methods and approaches that might help reduce the negative effects of bruxia.
Lifestyle factors can impact the frequency and severity of bruxism episodes. With some lifestyle changes, you can reduce your risk and help lessen the effects of existing bruxism. Tobacco, alcohol, and caffeine are all substances that can exacerbate stress and anxiety, which are prominent triggers for bruxism. Minimizing their intake may reduce the likelihood of clenching and grinding.
Behavioral changes also hold potential benefits in managing bruxism. Simple adjustments in jaw positioning during the day can help break the cycle of habitual grinding.
Biofeedback is an emerging technique that empowers individuals to gain control over physiological processes that are typically involuntary, such as muscle tension. In the context of bruxism, biofeedback involves using monitoring devices to provide real-time feedback about muscle activity in the jaw. This heightened awareness enables individuals to consciously relax the jaw muscles.
Bruxism might occur related to other sleep disorders and medical issues, so addressing these underlying problems is a common approach to treatment. Sleep apnea and GERD are two of the most common conditions associated with bruxism. Additionally, maintaining a consistent sleep schedule and engaging in relaxing bedtime rituals can promote better sleep quality, reducing the likelihood of sleep bruxism episodes. Innovative solutions like our REM sleep patches can help restore the quality of sleep without the use of drugs.
How to Calm Down from Anger, Anxiety or Overwhelm
Getting worried or upset from time to time is part of the human experience. But sometimes those feelings can take over and it may seem like you’re not in control of your reactions.
If you’re feeling angry, anxious, or overwhelmed, it can be difficult to know how to calm down. Having a few calming techniques on hand can help you manage your feelings better in the moment. Some general strategies include focusing on your breath, meditating, moving your body, getting fresh air, or resetting your mood by listening to music.
If you want to learn how to calm yourself down, consider adding these calming techniques to your toolbox.
Identify Your Stress Response
When you’re angry, upset, or overwhelmed, your “fight-or-flight” stress response often kicks in. This is when anxiety can turn into panic attacks or anger might escalate into uncontrollable behavior. Understanding more about your personal response to stress can help you learn how to calm down and manage your reactions better. Internally, we all respond the same: blood pressure rises, the heart pumps faster, and muscles restrict. But externally, stress may manifest into different reactions.
If you become withdrawn, spaced out, or depressed while under stress, you may have an under-excited stress response and benefit from stimulating or energizing stress relief activities. If you feel completely “stuck”, your mind draws a blank, and your body shuts down when upset, you may experience a “freeze” response that is best processed with physical movement and a focus on the body rather than thoughts.
If you tend to become agitated, angry, or overly emotional, calming techniques like those suggested in this article may suit you better and help you learn how to calm down.
Label the Feeling
Taking the time to identify exactly what you are feeling (e.g. “I’m not just upset, I am frustrated”) may both help you to express it more healthily and reduce the feeling due to you processing it better.
Try a Quick Distraction
Fully absorbing yourself in another activity can provide an important reset if you’re feeling overwhelmed and need to know how to calm down. Small strategies such as leaving the room or counting backwards can be surprisingly effective calming techniques. If you have the time, this popular sensory exercise can help regulate your nervous system in addition to serving as a distraction. Using your immediate surroundings, name five things you can see, four things you can feel, three things you can hear, two things you can smell and one thing you can taste.
Ask Yourself Key Questions
Some grounding questions in a critical situation could be instrumental in teaching yourself how to calm down. These could include, “Will this matter to me in a week’s time?” or “Does this deserve the level of reaction I am giving?” or “Will I let this circumstance/person disturb my peace?”
Giving the situation a “reality test” can help you side-step the irrational behavior that often accompanies anxious or angry feelings.
Chew Gum
You may not feel like eating when upset, but chewing gum can be a useful anti-anxiety or anger strategy. It has been found to help tune out external stressors and inhibit the proliferation of stress-related information in the brain.
Sigh Deeply
Focusing on the breath is a staple for managing stress, anger or anxiety, but you aren’t always afforded the opportunity to do so. If you’re short on time or in the middle of a conversation but need to know how to calm down, swap mindful breathing for a mindful sigh: breathing in slowly, mentally counting to ten, and then sighing fully through the mouth to refocus.
Relax Your Body
A tense body contributes to mental stress and vice-a-versa. Try adding progressive muscle relaxation to your quota of calming techniques. Lie down on the floor or sit back in a comfortable chair. Keep feet uncrossed and hands relaxed at your sides. Start by clenching your toes momentarily, then releasing them. Slowly work your way up and through the body, clenching and releasing until your whole body feels relaxed. Stress and tension can also cause the shoulders to tense up around the ears. Throughout the day, focus on drawing your shoulder blades together and dropping them down the back.
Utilize Pressure Points
Massage and acupuncture are highly effective tools when considering how to calm down anxiety or anger. However, these may be too time-costly if you’re looking for fast-acting calming techniques. Recruiting pressure points can help you manage overwhelming feelings. Try focusing on the area between your wrist and hand where creases form. Press down with your thumb for two minutes to help relieve tension.
Learning how to calm down in stressful situations can take time. If you are struggling regularly with overwhelming feelings, chat to someone you trust or try a cognitive behavioral therapy session.
8 Foods That Reduce Anxiety
Anxiety is one of the most common mental health conditions, taking many different forms such as generalized anxiety disorder, social anxiety, or phobias. It is generally characterized by continuous feelings of worry, tension, and nervousness, and symptoms can become severe enough to interfere with daily life.
Anxiety can be managed through medication, psychotherapy, and lifestyle changes. In addition to staying physically active and getting enough quality sleep, taking in plenty of nutrient-rich foods that reduce anxiety can serve as a powerful contributor to managing symptoms.
If you want to learn more about the best foods for anxiety, here is a list of recommended ingredients to add into your diet, generally containing anti-inflammatory properties, antioxidants, healthy fats, plus key vitamins and minerals.
Oily Fish
Fatty fish such as salmon, sardines, mackerel, and trout sits high on the list of foods that reduce anxiety. They are rich in omega-3s: fatty acids that have a strong correlation with cognitive function and mental health thanks to their potent anti-inflammatory properties. Salmon is also high in an amino acid called tryptophan, which has been associated with lower anxiety levels. Both salmon and sardines are amongst the few foods containing vitamin D, where lower levels are associated with mood disorders such as anxiety.
Avocados
The high vitamin B content in avocados earns them a ranking amongst foods that reduce anxiety. Foods rich in B vitamins have been linked to lower feelings of anxiety, and a single avocado contains multiple B vitamins such as riboflavin, niacin, pantothenic acid, vitamin B6 and folate.
Eggs
Free-range eggs (the yolks, specifically) are another great source of vitamin D when seeking out foods that reduce anxiety. They also contain mood-regulating tryptophan.
Nuts and Seeds
Thanks to their rich and varied supply of nutritious ingredients, different nuts and seeds offer nutrients that make them some of the best foods for anxiety and stress. Cashews are rich in zinc, where deficiencies have been associated with anxiety, while Brazil nuts are high in selenium – an ingredient that may lower anxiety by reducing inflammation. Both pumpkin and chia seeds are listed amongst foods that reduce anxiety due to their rich supplies of magnesium: a mineral that may help regulate emotions. Pumpkin seeds also contain zinc as well as potassium, where deficiencies are associated with high levels of cortisol.
Dark Chocolate
Often renowned as one of the best foods for anxiety, dark chocolate contains a wealth of anxiety-busting ingredients. These include antioxidants, tryptophan, and minerals such as magnesium, zinc, copper, and manganese. Low levels of these minerals have been associated with increased symptoms of anxiety.
Yogurt
Yogurt contains healthy bacteria known as probiotics. Sources of nutrition that contain probiotics are generally recognized as foods that reduce anxiety. Including yogurt and other fermented foods, such as sauerkraut and kimchi, in the diet supports the gut microbiome, which is known to be closely connected to the brain – including emotional wellbeing. In addition to probiotics, prebiotics – ingredients that fuel probiotics in the gut – are also considered to be foods that reduce anxiety. You’ll find prebiotics in high fibre foods such as oats, barley, bran, fruits, vegetables, and beans.
Chamomile & Green Tea
In addition to eating more foods to reduce anxiety, there are certain drinks you can try too. Chamomile is widely regarded as a calming tea that promotes sleep, potentially due to anxiety-lowering antioxidants called flavonoids. Green tea is also packed with antioxidants that not only help to reduce inflammation but may reduce symptoms of anxiety in those with stress-related conditions. One of the main active ingredients in green tea, l-theanine, is an amino acid that interacts with the body’s neurotransmitters and may lower anxiety.
Turmeric
Those exploring the best foods for anxiety often seek out ingredients with powerful anti-inflammatory properties such as turmeric. The active ingredient in turmeric, called curcumin, is responsible for reducing the inflammation and oxidative stress that is often increased in those with mood disorders such as anxiety and depression.
If you are struggling with anxiety and stress, it is important to seek the guidance of a healthcare professional. While adjusting your diet to include more foods that reduce anxiety may prove helpful, nutritional strategies should be seen as a complement to conventional treatment methods rather than an alternative.
12 Natural Stress Relief Strategies to Try
Individuals worldwide are no strangers to stress, yet we would all be much better off – both mentally and physically – if we could get a better handle on it. When stress is experienced over a long period of time without being controlled it is considered chronic, and can increase the risk of heart disease, diabetes, mental conditions, digestive issues, obesity and even cancer.
If you want to get your stress levels under control without using medication, here are a handful of natural stress relief strategies to consider.
Keep Moving
Exercise is a proven form of natural stress relief that helps to improve all processes in the body and mind. Considered the body’s built-in painkiller and mood-lifter, exercise releases powerful endorphin chemicals in the brain, helping to ease anxiety.
Eat Nutrient-Rich Foods
A healthy body supports a healthy mind. And much like the benefits of exercise, sound nutrition is one of the most effective natural stress remedies available to us. Taking in a steady supply of essential vitamins and minerals, healthy fats, amino acids, electrolytes and antioxidants will equip your brain to handle stress better when it hits. Stress can also deplete certain nutrients, including vitamin A, C, E and B complex vitamins, so it is important to keep replenishing them for natural stress relief.
Get Some Fresh Air
Spending time outdoors in a scenic natural setting, even for just a few minutes, is linked to improved wellbeing – lifting your mood, reducing stress and benefitting sleep. Try “forest bathing” as a form of natural stress relief; immersing yourself in naturally beautiful and health-boosting forest surroundings has been shown to provide various health benefits, including decreased stress hormone levels.
Write it Down
If you are exploring natural stress remedies, you could try writing down your thoughts and feelings. Keeping a stress journal can help you identify stressors, how you they made you feel, how you responded and what you did to make yourself feel better. All of which can contribute to you managing your stress better overall.
Practice Meditation
Meditation is touted as one of the most helpful practices for those seeking natural stress relief. Regularly following guided meditations has been shown to lower the body’s responses to stress, improve mental alertness and help individuals overcome mental and physical issues such as anxiety, depression, poor eating habits and disrupted sleep.
Take a Deep Breath
Controlling the breath is another leading form of natural stress relief. Systematic deep breathing is an effective way to reduce the activation of the sympathetic nervous system – responsible for the body’s fight or flight responses – and activate the parasympathetic nervous system, responsible for the body’s “rest and digest” responses. If you want to explore natural stress remedies, try breathing in slowly and deeply for a count of five, holding the breath for two, and exhaling slowly and fully for a count of five or more.
See a CBT Therapist
Cognitive Behavioral Therapy (CBT) is renowned as one of the most effective therapies for lowering anxiety, stress and other mental disorders. It is useful for training us to avoid internal sources of stress, such as pessimism, jumping to conclusions, and having “all-or-nothing” thinking. This type of treatment can also serve as a form of natural stress relief by helping individuals to react better in situations they find stressful.
Sniff Essential Oils
Certain adaptogenic herbs and essential oils are considered natural stress remedies because they have been shown to lower anxiety by reducing the effects of stress and cortisol on the body. Adaptogens such as ginseng, maca and ashwagandha can help make stress more manageable by regulating hormones and physiological functions. Essential oils such as lavender, bergamot and myrrh are often used to provide natural stress relief, as they can improve immunity, reduce inflammation and balance hormones, aiding with stress, sleep and digestion.
Connect
Meaningful connections are tied to longevity, helping individuals to feel supported and create a sense of belonging. Seeking out social connectedness can help us cope with stress better and simultaneously boost resilience. Sharing laughter with others – or even laughing at a funny video – is another powerful antidote to stress.
Manage Your Commitments
It’s easy to feel anxious if you have too many commitments, whether those are personal or work-related. Effective time management or having a game plan of action steps for pending commitments can help turn stressful anticipation into productive action, helping to keep your stress at bay.
Prioritize Sleep
Quality sleep is one of the most underutilized forms of natural stress relief. We are more prone to irritability, mental cloudiness and stress when under slept. Research suggests that following a similar sleep routine each night as well as getting enough quality sleep can help us to manage stress far better.
Try Progressive Relaxation
This method of natural stress relief involves tensing or squeezing one part of the body at a time, holding it, then releasing it. Moving through the body and systematically tensing and relaxing in this way helps to calm the body and mind. This is a great strategy to help you fall asleep too.
Anxiety or stress that is chronic or interferes with your ability to function day to day warrants treatment. Talk to your healthcare provider if stress is becoming too overwhelming to manage alone.
How Stress Meditation Can Help You Manage Anxiety and Stress
We can’t eliminate stress, but we can learn how to reframe its role in our lives so we manage it better. With an increasing number of studies exploring the benefits of meditation for stress and anxiety, research is pointing to it as an effective stress-management tool.
Stress meditation can induce a sense of peace and calm that benefits both your emotional and general wellbeing. It may also help you to manage symptoms of certain medical conditions. In fact, when stress meditation is a daily practice, individuals may be able to counter the effects of stress hormones like cortisol and reduce systemic inflammation in as little as eight weeks.
What is Meditation?
Meditation is a set of techniques designed to offer a number of integrative benefits to the body and mind, including producing a deep state of relaxation and a more tranquil mind.
Practiced for thousands of years across many different cultures, meditation was originally designed to help deepen our spiritual understanding. Today, individuals more commonly use meditation for stress and anxiety reduction, managing insomnia and pain, and other chronic conditions.
Regular meditation can help enhance attention and focus, mental clarity, emotional awareness, kindness and compassion, calmness, and overall physical and emotional wellbeing.
Benefits of Stress Meditation
Regularly practicing meditation for stress and anxiety offers a variety of well-documented benefits. Even a short, simple stress meditation, when undertaken routinely, can enhance physical and emotional wellbeing in the following ways:
Improving Emotional Wellbeing
Stress meditation can help you to maintain a positive outlook during stressful situations, become more self-aware and live in the present moment. It may also help to minimize negative emotions and improve your coping skills, while increasing imagination, creativity, patience and tolerance.
Regulating Neurotransmitters
Some of the positive emotional benefits of stress meditation are due to its ability to regulate neurotransmitters in the brain. Meditation for stress and anxiety has been found to increase serotonin levels – associated with reduced symptoms of depression – and decrease norepinephrine, where high levels have been linked to anxiety. Stress meditation can also increase the “happy” hormone oxytocin.
Offering Physiological Benefits
Stress meditation may help to lower your resting heart rate and blood pressure, improve sleep quality and reduce insomnia, and support immune function too.
Preventing and Managing Stress-Related Diseases
A regular stress meditation practice has been found to reduce cortisol levels. This can make it a beneficial tool in preventing or managing stress-related conditions such as weight gain and diabetes, plus autoimmune and cardiovascular issues too.
Types of Meditation
There are many different varieties and forms of meditative practices. Most types of stress meditation will include elements such as focused attention, relaxed breathing, a quiet setting, a comfortable position, and an open, non-judgmental mind-set.
Breath Focused Meditation
This form focuses mostly on the breath, calling on you to regulate your breathing with techniques such as boxed breathing, alternate nostril breathing, or pairing body tension with an inhale and body release with an exhale.
Movement Meditation
Movement in the body may help to focus the mind better than stillness. A moving stress meditation could include simply walking, or structured practices such as qi gong, tai chi, or yoga, which combine meditation, relaxation, a sequence of physical postures, and synchronized breathing together.
Body Scan Meditation
These types of meditation involve focusing attention on to different parts of the body, simultaneously increasing self-awareness, learning to observe rather than identify with negative sensations in the body, increasing focus, and promoting relaxation.
Mantra Meditation
A mantra meditation uses a repeated calming word, thought or phrase (e.g. “Relax” or “I am strong”) that is either thought or said aloud to support focus and prevent distracting thoughts.
Guided Meditation
A guided meditation involves visualization – creating mental pictures to calm and relax you. The meditative narrative may call on you to imagine smells, sights, sounds and textures associated with the visualization, training the body to recruit its own imagination and promote relaxation from within.
If you are regularly feeling anxious, stressed or worried, consider trying stress meditation. Even a few minutes at a time can support a more calm and relaxed state. Meditation is not only available to everyone, inexpensive, and equipment-free, it has been proven to offer an array of emotional and physical benefits that may help you to better manage and reduce your stress.
Medicine for Stress Relief
While stress can help you cope in the short-term, the effects of chronic stress can have negative mental and physical consequences in the long run. Stress is mostly subjective: often only the person experiencing it can confirm if it is present and how severe it is.
Since there is no specific family of medication used to decrease stress, a wide variety of options might be considered when seeking medicine for stress relief. Many of these may also be used to address related conditions such as anxiety or depression.
Consider the following prescription and natural remedies if you are seeking medicine for stress or anxiety.
Sedatives (CNS Depressants)
Sedatives slow down central nervous system activity, reducing tension and anxiety, inducing relaxation, and slowing the breath.
Benzodiazepines
These are one of the most regularly prescribed groups of sedatives, including names such as diazepam (Valium), lorazepam (Ativan), and alprazolam (Xanax). They work by enhancing the effects of an inhibitory neurotransmitter known as gamma-aminobutyric acid (GABA). This substance has a calming effect and can counteract the overstimulation in the body associated with anxiety.
Recruiting benzodiazepines as medicine for stress comes with the risk of addiction and overuse long-term.
Other prescribed drugs with a sedative effect include antihistamines (medication to reduce allergic reactions) and sleeping tablets.
Bupropion
Known as BuSpar, bupropion is an anti-anxiety medicine used to treat the physical symptoms of anxiety e.g. racing heartbeat, tension, or dizziness. It is typically prescribed for short patches of time and is not recommended as a long-term form of stress relief medicine.
Antidepressant Medications
Used primarily to address major depression, antidepressants are also prescribed as medicine for stress and anxiety relief.
SSRIs
Selective serotonin reuptake inhibitors (SSRIs) are a particular family of antidepressants most frequently utilized as anxiety and stress relief medicine. One of the brain’s neurotransmitters, serotonin, is thought to play an important role in susceptibility to depression, anxiety, and stress. By slowing down a process in the brain known as reuptake, SSRIs are able to increase levels of serotonin to help increase mood and decrease anxious feelings. Unlike benzodiazepines, SSRIs tend to be prescribed as a long-term medicine for stress, anxiety, or depression.
Beta-Blockers
Beta-blockers are prescriptions drugs that are typically used to manage high blood pressure and treat some heart problems. For some people, they also help control the body’s fight or flight stress response by blocking certain nerve impulses. Beta-blockers are not approved by The Food and Drug Administration (FDA) as a medicine for stress or anxiety relief as they do not prevent symptoms. However, they may help reduce some symptoms, such as shaking, sweating, or an increased heart rate.
Pregabalin
Pregabalin (Lyrica) is a form of anticonvulsant medication typically used to treat epilepsy. It may, however, also be recommended as an off-label form of medicine for stress relief – usually when individuals have not responded to antidepressants and benzodiazepines. If pregabalin works well, it can be prescribed as a medicine for stress, anxiety, or depression long-term.
Nutritional Supplements
Nutritional deficiencies in GABA (gamma-aminobutyric acid), vitamin D, and vitamins B6 and B12 can contribute to increased levels of stress, anxiety, or depression. Meeting your daily recommended allowances of these nutrients may help to support symptoms.
Then, a handful of nutritional supplements may assist with symptoms of stress or anxiety:
- Ashwagandha is an adaptogen that regulates the effects of stress on the body.
- L-theanine is an amino acid found in green tea believed to have relaxing effects while improving cognitive function.
- Lemon balm is considered a natural form of medicine for stress and anxiety, also assisting with sleep and gastrointestinal issues.
- Magnesium is an important mineral used to help regulate dozens of processes. Adequate intake can have a calming effect.
- Passion flower and chamomile are well-known for their benefits as calming agents and are included in many natural forms of medicine for stress.
- Valerian root and melatonin are widely touted as natural forms of sleep support, also contributing to reduced feelings of stress.
While these ingredients occur naturally, they still need to be used with care as they could interact with other medications or have unwanted side-effects. Stress can have negative mental and physical effects on a person’s health. However, both prescription and natural options may help if you are considering taking medicine for stress. It is advised that you proceed with caution under the supervision of a healthcare practitioner when taking stress relief medicine, as prescription options in particular incur side-effects and are often addictive.