What Is CPAP?

CPAP stands for “continuous positive airway pressure”. CPAP might referVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source to the actual CPAP technology, or to a CPAP machine itself.

Essentially, CPAP machines help patients with sleep apnea sleep better at night by helping keep their breathing steady and consistent. People with sleep apneaVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source will stop breathing many times during the night, which disrupts sleep patterns.

“Apneas are classified as obstructive or central, but regardless, they arise because of an absence of airflow, causing a disordered breathing event,” explains Dr. Nayantara Santhi. “There are generally two types of apnea: Obstructive Sleep Apnea or OSA and Central Sleep Apnea or CSA.  OSA is characterized by an episodic sleep state–dependent collapse of the upper airway.  In contrast, CSA occurs as a result of a temporary reduction in the pontomedullary pacemaker, in the brain.”

A CPAP machine helps prevent this collapse by increasing the level of air pressure in the throat, preventing the airway from collapsing. This helps to keep the patient in a deeper, more restful sleep.

What Is A CPAP Machine?

A CPAP machine generally consists of 4 to 5 components:

• The machine itself, which draws in air and pressurizes it
• The water chamber which serves as a humidifier for the device (optional)
• The tube that delivers the air
• The mask which the patient will wear to bed every night
• A power cord with a large power block

There are many different models of CPAP machines, each of which is configured slightly differently. On some models, the humidifier is built-in. In others, the humidifier is a separate component or left out entirely. All machines include some sort of filter to keep the air you breathe clean.

Some machines will have additional components, and there are a wide variety of mask types you can choose from. All models will offer more or less the same CPAP benefits.

What Are The CPAP Benefits?

Patients with sleep apnea who are given CPAP therapy experience many benefits, including:

• Better sleep quality
• Reduced snoring
• Reduced daytime sleepiness/fatigue
• Improved focus
• Better moods
• Lower blood pressure
• Decreased risk of serious medical conditions

Who Uses CPAP Machines?

If you are searching for phrases like “what is CPAP”, chances are you’re looking to see if a CPAP would be right for you. Our goal is to help our readers get better sleep. To help achieve that goal, we offer helpful sleep tips, the latest sleep science news, product reviews, and more.

With that said, CPAP machines are a little different. These are not devices that just anyone can buy to help improve their sleep. A CPAP is a prescription medical device, available only to those who have been diagnosed with sleep apnea or a similar sleep disorder.

To get a CPAP machine, you will need to visit a medical professional (usually a sleep or respiratory specialist), participate in a sleep study, and receive a prescription. You can then buy a CPAP unit from the doctor directly in some cases, or through various local and online medical device suppliers.

How Do I Know If I Have Sleep Apnea?

Sleep apnea is a serious medical condition that affects over 20 million Americans, and hundreds of millions worldwide. Symptoms of sleep apnea tend to manifest as daytime and nighttime symptoms:

Daytime Symptoms:

• Daytime fatigue
• Morning headaches
• Attention issues
• Irritability

Nighttime Symptoms:

• Trouble sleeping
• Snoring
• Breathing cessation
• Abrupt awakenings

If you have one or more of the above sleep apnea symptoms, it’s possible that you could be suffering from sleep apnea. The disorder most commonly affects men over 40, though women who experienced menopauseVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source see their risk of developing it spike. It is particularly common in people who are overweight – but it can affect just about anyone, even children.

If you have some symptoms, it’s worth it to speak to your doctor. It’s not possible to self-diagnose sleep apnea, and even your regular family doctor will likely refer you to a specialist. But if you have one of the risk factors or symptoms, it’s very important that you seek guidance from a qualified medical professional.

SEE ALSO: Best Mattress for Sleep Apnea

Frequently Asked Questions

How often should a CPAP machine be cleaned?

Parts of the CPAP machine require more frequent cleanings than others. The CPAP mask and its sealing cushion should be wiped down or gently washed every day, as part of your morning routine. You should also clean your CPAP machine’s water tub in the morning with soapy warm water, rinsing the soap out. Then let the water tub dry, ideally in a pool of direct sunlight.

Other parts need cleaning on a weekly or monthly basis. A CPAP machine that isn’t properly cleaned can harbor germs and increase the chances of infection or irritation.

Do I need to change the water in my CPAP machine daily?

Yes, you should change the water for a CPAP machine’s humidifier on a daily basis as part of your CPAP cleaning routine. Reusing water can allow microorganisms that will make you sick to flourish in your CPAP machine. Also, use only distilled water in your CPAP machine’s tub, as anything less than pure water can cause mineral deposits to build up.

What is the difference between CPAP and BiPAP?

Both CPAP and BiPAP treatments use compressed air to keep a sleeper’s upper airway open. However, CPAP uses one pressure setting, while BiPAP machines have two settings for inhalation and exhalation.

BiPAP machines are usually more expensive and you’re unlikely to find travel-friendly models. It’s much easier to find CPAP machines for camping and other occasions. BiPAP is generally reserved for more severe sleep apnea and complex sleep apnea syndrome, with a CPAP machine typically able to relieve symptoms of mild to moderate sleep apnea.

Can you use a mouth guard instead of a CPAP machine?

Mouth guards can be an alternative to CPAP, helping people with obstructive sleep apnea rest well at night. Mouth guards are custom made to reposition the upper and lower jaw. Such mouth guards will need routine re-adjusting to ensure they maintain their proper fit.

What exactly does a CPAP machine do?

A common misconception is that CPAP machines breathe for you, and this is not the case. CPAP machines work to push pressurized air into your mouth and nose. The gentle pressure is just high enough to keep soft tissues in your throat from collapsing, enabling easier breathing.

Where Can I Learn More?

Now you have the answer to the simple question of what is CPAP technology, but there’s a whole lot more to learn if you’re going to use one of these devices yourself. The first step is to speak with your doctor and determine whether or not you actually have sleep apnea. Aside from CPAP machines, you can also look into pillows for snoring and other bedding accessories.

You can even invest in an adjustable bed that will raise the upper body and enable easier breathing. If you share the bed, you can even look into split king models so your partner can choose a different elevation for sleeping comfort.

If you’ve already been diagnosed, we offer many articles on the subject of sleep apnea, CPAP machine reviews, news, and more. You can also check out external resources, such as manufacturer’s websites, to learn how to properly clean your CPAP machine and any recommended CPAP cleaners.

The post What Is CPAP? How It Works, Who It’s For, Benefits, And More appeared first on eachnight.

Cleaning CPAP equipment regularly is very important, but many people simply don’t know much about proper CPAP cleaning. In this guide, we’ll go over how to clean a CPAP machine and give you all the info you need to know.

CPAP Cleaning Basics

• All CPAP equipment should be kept as clean as possible
• It’s best to use mild soaps and warm water
• You’ll want to clean components in the morning, to give ample time for them to dry
• You can also use a white vinegar solution to soak CPAP equipment for a deeper clean
• CPAP cleaning is important, but does not end the need to regularly replace CPAP components

How To Clean A CPAP Mask

CPAP masks are made of a soft, flexible material called silicone. Silicone allows for optimal comfort, but the softness of the material means that it breaks down pretty quickly – especially if it’s not cared for properly. If you’re wondering how to clean a CPAP mask, here are some tips:

• The mask pillow should be washed daily/every other day, using a mild soap and warm water
• You can also purchase CPAP mask wipes to make this easier
• After cleaning, rinse thoroughly and allow to air dry completely before use
• Once a week, prepare a solution of 1 part white vinegar to 3 parts warm water, and soak your CPAP mask in the solution
• CPAP headgear/straps can be washed as needed (every 1-2 weeks, generally). Wash by hand and air dry
• Avoid using facial moisturizers on your nose, as the oil can cause your mask to break down faster.
• Follow manufacturer recommendations for component replacement

How To Clean A CPAP Hose

The hose is made of a more durable material than the mask, but is nonetheless subject to wear and tear and should be cleaned regularly. Follow the tips below for CPAP hose cleaning:

• CPAP tubing should be washed weekly
• Submerge the tubing in a sink full of warm water and mild soap, and allow to soak for a few minutes
• Rinse very well, shaking off the excess water
• Allow to air dry before use
• Hint: if there is some water left in your hose and you need to use it, you may be able to dry it out by attaching it to your CPAP and turning on the air flow. If it automatically turns off, try activating the “mask fit” setting to keep the air flowing through the tube.

SEE ALSO: The Best CPAP Cleaner: A Complete Buyer’s Guide

How To Clean A CPAP Machine & Other Parts

The CPAP machineVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source itself is significantly more durable and should last for many years if properly cared for. That said, you still need to clean certain components regularly.

• The CPAP humidifier water chamber should be emptied and cleaned daily with mild soapy water
• Once a week, soak the water chamber in a vinegar solution of two parts vinegar to three parts water. Let it soak for 15 to 20 minutes.
• CPAP air filters should be cleaned and replaced on a regular basis. Check your machine owner’s manual for details, as cleaning recommendations vary based on the type of filter used.
• Some water chambers are dishwater safe, but be sure to double-check this. The humidifier chamber should also be replaced every six months. However, it’s best to check the manufacturer’s recommended schedule for replacements.
• The CPAP machine itself does not typically need to be cleaned, but you can dust it with a damp cloth as needed.
• Never use bleach or harsh chemicals to wash CPAP components.
• When you’re finished washing, let the parts dry in direct sunlight.
• When traveling or camping, take CPAP cleaner with you, along with other necessary accessories like a portable battery. Cleaning your CPAP machine while camping ensures you wake up refreshed and ready to tackle outdoors activities.

SEE ALSO: Best Mattresses for Sleep Apnea

Frequently Asked Questions

Do CPAP machines really need to be cleaned?

Yes, cleaning a CPAP machine is crucial for keeping it in peak operational condition. Not cleaning your CPAP machine can allow it to harbor germs and irritants, causing a rash or skin infection.

Parts should be cleaned weekly, and it’s smart to rinse the mask and hose on a daily basis. You should also clean the parts daily when you’re sick, to keep the disease from lingering in your machine.

What should I avoid cleaning my CPAP machine with?

Do not try cleaning your CPAP machine with bleach, chlorine, alcohol-based solutions, scented oils, or moisturizing soaps. These products can degrade the machine’s parts and cause you discomfort when you use your CPAP.

We instead recommend cleaning your CPAP with a specialty CPAP cleaner or with gently warm water and mild dish soap. You can also disinfect parts with a “two parts vinegar to three parts water” solution, discarding the vinegar water after use.

What happens if your CPAP runs out of water?

The CPAP machine will continue running even without water in the humidification chamber. Without a humidifier, you’re more likely to wake up with a dry mouth. If you set the machine at a higher humidifier temperature and higher CPAP pressure, it will use more water. If you need high CPAP pressure, try lowering the humidifier temperature to preserve the tank’s water supply.

How often should you clean your CPAP?

You should do a thorough cleaning of your CPAP machine once a week and do a little light cleaning every morning after using it. Wiping down the mask and cushion and rinsing out the hose can easily be added to your morning routine. Your weekly cleaning should have you properly washing the mask, tubing, and water tank of your machine.

Do I need to change the water in my CPAP daily?

Yes, you need to switch out the water in your CPAP humidification chamber. Re-uring the water can allow microorganisms to flourish, making you sick. You also can’t just use any water, as ordinary tap water can cause minerals to build up in the CPAP machine. Instead, use only distilled water in your CPAP machine.

Conclusion

CPAP cleaning can be a pain, but it’s a necessary part of keeping your machine in tip-top condition. Handwashing components with gentle soap and warm water keeps them in good condition for hassle-free CPAP therapy. If you have any questions about cleaning CPAP equipment, don’t hesitate to ask!

The post CPAP Cleaning Best Practices: Everything You Need To Know appeared first on eachnight.

“Shoulder surgery can leave you with discomfort and pain for a few weeks,” says Dr. Nayantara Santhi. “This can lead to disturbed sleep. One reason is that sleep and pain have a two-way relationship. Poor sleep can intensify the pain and conversely, pain can worsen sleep.”

“Research suggests that this happens because sleep deprivation impairs pain-inhibition pathways that are important for controlling pain perception. Therefore, making the sleeping environment, such as using a good mattress, one that is supportive and breathable is a step you can take to make sleep, post shoulder surgery, more comfortable.”

Treatment often includes physical therapyVerified Source Medline PlusOnline resource offered by the National Library of Medicine and part of the National Institutes of Health.View source and anti-inflammatory drugs. When the initial treatments do not work, there are cases where shoulder surgery may be advised.

If a doctor recommends surgery, you may feel pain and discomfort for a few weeks after the procedure and you've been discharged.Verified Source Medline PlusOnline resource offered by the National Library of Medicine and part of the National Institutes of Health.View source You need to get enough sleep to support the healing process. We share four important tips to help you sleep better after you had shoulder surgery.

Use A Shoulder Sling

When you sleep, stability in your arm and shoulder is crucial. Making an unexpected turn at night could cause problems. You may wake up with severe pain when you suddenly make a movement in your sleep. A shoulder slingVerified Source Medline PlusOnline resource offered by the National Library of Medicine and part of the National Institutes of Health.View source can help to prevent this from happening. You can put the sling on before you get into bed.

The shoulder sling helps to ensure your arm is kept in a stable position while you are sleeping. The sling can also be used during the day, taken off for dressing and bathing. It helps to reduce discomfort and also ensures sudden movements will not interfere with your shoulder’s healing process.

SEE ALSO: Pain Between Shoulder Blades: Causes and Treatments

Consider A Reclined Sleeping Position

Many people move around at night. If you move to a position that puts pressure on your arm and shoulder, it may cause pain and, in some cases, even complications during the healing process. You should consider a reclined sleeping position. You can achieve this with an adjustable bed or with a reclining chair.

When learning how to sleep after shoulder surgery, tossing and turning at night is definitely something to avoid. Placing pillows behind you for a more reclined position when you sleep reduces the risk of turning at night. You can also look at body pillows, many of which wrap around the body and keep you in a stable position.

Make Sure You Have The Right Mattress

A lot of people do not realize how much of an effect their mattress has on their bodies. During the healing process after shoulder surgery, a comfortable mattress with appropriate support can help to reduce discomfort.

A mattress for shoulder pain also helps to bring your body into proper alignment, which reduces the risk of experiencing additional problems – such as lower back pain – while your shoulder is already experiencing pain symptoms. Many of these mattresses offer targeted support for gentle cushion in the shoulder area and support elsewhere.

Use Ice Packs On Your Shoulder

Ice packs are great for relieving pain and inflammation. These are often advised for acute scenarios – such as after suffering an injury in sports. Using an ice pack can also be helpful if you have had shoulder surgery. An ice pack on your shoulder before bed may help to relieve pain and inflammation.

SEE ALSO: Is Heat or Cold Therapy Better for Sciatica Pain?

Frequently Asked Questions

Can I take my shoulder sling off to sleep?

No, you should wear your shoulder sling even while sleeping, and only take the sling off briefly for dressing and bathing. If you are having trouble sleeping with the sling, you should speak with your doctor. They may have tips for more comfortable sleeping, such as icing your shoulder before bed and sleeping with a pillow under your injured arm.

How long does the pain last after shoulder surgery?

Typically, you can expect the pain from your shoulder surgery to last up to 6 weeks. However, it takes around six months to fully recover from your shoulder surgery, with the 6 to 12-week period dedicated to limited movements and the remaining three months focusing on therapy and exercises for the affected arm. So you may still feel the occasional pain as your shoulder continues to heal and as you strengthen its muscles.

When can you sleep normally after shoulder surgery?

Generally speaking, you won’t be able to sleep normally until 4 to 6 weeks have passed after your surgery. Sleeping in a reclined position on your back is recommended for after-surgery recovery. This position reduces stress on the shoulder joint and its surrounding tissue.

Can I sleep on my side after surgery?

For shoulder surgery, it’s recommended you sleep on your back and avoid sleeping on your sides or stomach. Instead of sleeping flat on your back, it’s good to sleep at an angle for less stress on the body.

Sleepers may find it most comfortable to rest at an incline using a reclining chair, an adjustable bed, or even a simple wedge pillow. You may be able to consider another sleeping position after 4 weeks have passed, or your doctor may okay sleeping on the non-affected side if you struggle with back sleeping.

What is the fastest way to recover from shoulder surgery?

If you want to minimize your time spent in post-surgery recovery, it’s important to understand your limits throughout recovery. Aside from wearing your sling to minimize jarring movements and to take steps for better sleep. Don’t be afraid to ask for help when it comes to daily tasks, follow your doctor’s recommended therapy guidelines, and keep a sharp eye out for potential complications.

Conclusion

Shoulder surgery is an invasive procedure that can cause discomfort for a few weeks. This can make sleeping after shoulder surgery hard. There are a few strategies that you can use to improve your comfort and relieve pain symptoms after you had this type of surgery.

The post 4 Great Tips For Sleeping After Shoulder Surgery appeared first on eachnight.

These days, many of us go camping specifically to unplug and relax. Unfortunately for us CPAP users, “unplugging” is not really possible – at least not if we want to actually get a good night’s sleep! Camping with CPAPs is absolutely doable, but there are some extra steps you might need to take. Read on for our CPAP camping tips.

1. Get A Portable Battery Pack For CPAP Camping

Unless you plan to bring an electric generator (which will be LOUD), you’ll want to get a portable battery pack capable of running your CPAP. Alternatively, use an adapter that connects to your car’s battery, if you’re bringing your vehicle with you.

Some batteries are small, lightweight, and sufficient for 1-2 nights of use, which makes them ideal for backpacking and any situation where you need to pack light. For a bit more power (albeit in a larger package), something like the portable camping battery packs might be a better option.

2. Consider Getting A Small CPAP

If you camp frequently, or even if you just travel often, it may be worthwhile to get a CPAP for camping/traveling. These smaller units are more compact and sometimes have built-in batteries. If you plan to use them with an external battery pack, they tend to draw less power than full-sized machines.

3. Don’t Use The Heated Humidifier

If you plan to use a battery pack for CPAP camping, it’s wise to disable the heated humidifier on your unit, if you have one. The heating units suck up a LOT of power, so you’ll get a lot more use out of a single battery charge if you don’t use the heat. Depending on the unit, you might be able to keep water in the humidifier chamber and just disable the heating element, to still get some moisture in your air.

4. Consider Staying At A Campsite With Electricity

If you don’t want to shell out the money to buy a CPAP battery pack, the alternative is to seek out a campsite that offers electrical plug-ins. You may need to do a little digging or call some ranger stations to get the right spot, but a surprising number of campsites do offer plug-ins. You’ll definitely need an extension cord, but it’ll be a lot cheaper than buying a CPAP camping battery.

5. Keep Things Clean

Camping is a time to accept the dirt, be one with the dirt. However, when it comes to CPAP therapy and other medical devices, you’ll want to keep things as clean as possible.

It’s a good idea to pack your CPAP unit in a clean Ziplock bag, and then put it inside its carrying case. You’ll also probably want to put the machine away during the daytime to reduce the chance of it getting dirty.

SEE ALSO: The Best CPAP Cleaner

6. Pack Distilled Water

If you have a CPAP unit with a humidifier, you should be using distilled waterVerified Source Verywell HealthHub for information written by health experts and peer-reviewed by board-certified physicians.View source in it. The same is true while camping – you don’t want to use dirty or otherwise unfit water in your CPAP unit.

The good news is that you won’t need too much distilled water. A small bottle full should do fine, even for longer camping trips.

7. Swap Your Filter

When you get home, it’s a good idea to swap out the disposable filter on your CPAP unit. It may have gotten dirty while camping, and you don’t want to be breathing contaminated air all night!

You can toss it, but filters only need replacing every six months so you may not want to dump it if it’s relatively new. Instead, you can give it a good wash, which you should be doing every two weeks anyway.

8. Clean Thoroughly

When you get home from your outdoor excursion, it’s important to thoroughly clean your CPAP. You should be cleaning your CPAP machine regularly regardless, but after a camping trip, you should pay the parts special attention.

Frequently Asked Questions

Should I take my CPAP on vacation?

Yes, you should take your CPAP machine with you on vacation, even if it’s just an overnight trip. Forgoing your CPAP machine while you’re away can have detrimental effects on your health, leaving you groggy and spent the next day. Being less than your best won’t make for a very enjoyable vacation, so it’s important to take the needed steps to use your CPAP machine.

Can you go camping with a CPAP?

Yes, you can take a CPAP machine with you on a camping trip with some mild preparation. Plenty of CPAP machines are designed to be compact and easily transported, and portable batteries can keep the CPAP machine active for up to an entire day. Some CPAP machine manufacturers even sell special batteries and other accessories to make camping with your CPAP machine easier.

How do you use a CPAP machine without electricity?

There are two potential solutions. One is to use a portable battery or another power source that’s compatible with your CPAP machine. A fully powered portable battery can power a CPAP machine from 8 to 24 hours, depending on its capacity.

The other solution is to use an adapter to plug the CPAP machine into your vehicle’s battery. There are also campsites that offer outlets for electrical devices, so you won’t have to do without the comforts of home.

How do I clean my CPAP machine while on vacation?

Parts of a CPAP machine need to be cleaned more than others. Roughly speaking, the CPAP mask should be wiped down and the water tank should be emptied and rinsed every day. Everything else should be cleaned on a weekly or monthly basis, so how much cleaning you need to do depends on your trip’s length.

We recommend a thorough cleaning of your CPAP machine before you leave for vacation, to ensure the machine is in tip-top condition for travel. Unless you’re taking an extended trip of a few weeks, a pack of CPAP wipes to clean the mask and distilled water should be sufficient. Still, those who like to be prepared may want to take a small bottle of CPAP cleaner.

Can you use a CPAP machine with regular water?

No, you should not use standard tap water or bottled water with your CPAP machine. Using anything but pure distilled water can cause mineral deposits to build up and damage the machine’s water tank. If you’re traveling, it’s important to either bring a bottle or two of distilled water or make sure you can purchase it at your destination.

Conclusion

It can sound intimidating to go camping with a CPAP machine in tow, but it’s actually quite manageable. Just take steps to ensure your CPAP machine can be powered and will stay clean.

People with sleep apnea may also want to look into specialty travel pillows and other accessories. For example, there are wedge pillows you can inflate, perfect if you want a camping pillow that elevates your upper body for easier breathing.

The post CPAP Camping Guide: Everything You Need To Know appeared first on eachnight.

We surveyed 1,750 working American adults about their dreams, and found that for most people, work isn’t left at the office — it’s invading our dreams and making us more stressed out. In fact, we found that 64% of Americans have had a nightmare about their job, waking up feeling stressed and worried.

Key Findings

Most Americans Have Had Stressful Dreams About Work

64% of Americans say they’ve had a job-related nightmare, affecting sleep and adding to their anxiety.

Studies have found that many people rate their jobs as their biggest source of stress in life. And with stress being a major cause of nightmares, it’s not surprising to see that so many of us are having tense dreams about work.

While we might think having a bad dream isn’t a big deal, studies have shown they can lead to problems like anxiety, depression, insomnia, headaches, and more. In fact, people who have regular nightmares are five times likelier to have mental health issues, like depression.

Many of Us Have the Same Work-Related Dreams

From dreaming about being late for work to getting fired, job-related nightmares often feel very real and can be overwhelming.

Okay, so dreaming about getting it on with a coworker might not always be a nightmare, but a lot of Americans are having very intense bad dreams about work. This makes sense because we tend to dream about things that are troubling us, and work is a huge source of stressVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source for many people (more on that later). What do these nightmares about work really mean, though? It depends on who you ask.

For example, dream analyst Lauri Loewenberg says dreaming about showing up to work naked isn’t actually about fear of being naked but instead is related to “anxiety being in a situation in which all eyes are on us,” such as during a presentation or an interview. On the other hand, a nightmare about being late to work could be a sign that you’re worried about missing out on an opportunity in your career.

Most People Are Stressed Out About Their Jobs

78% of Americans say they are stressed about something at work right now.

With nearly 4 out of 5 adults stressed out about work, it’s no wonder so many of us are having job-related nightmares. These numbers are similar to what Harris Interactive surveys have found in the past.

The unemployment rate might be falling, but workplace stress is still a major issue. And if left untreated, stress can lead to a ton of health issues, including headaches, depression, insomnia, heart burn, increased risk of heart attack, high blood pressure, and more.

Work-Related Stress Factors Are Similar Across Industries

Nearly 2/5 of Americans say an overwhelming or unreasonable workload is their biggest source of stress at work, while others cite problems with co-workers, lack of work-life balance, and bad pay as their main problems.

Work-related stress is increasingly a problem for Americans (and people across the world for that matter). Many workers point to the same few issues as their causes of stress on the job, but it’s important to note that everyone is different.

What is stressful to one worker might not be a major issue for another, depending on their psychological makeup and other issues. It’s important for companies to start taking work-related stress seriously by taking measures to support their employees and ensure they aren’t subjected to unnecessary stress.

Frequently Asked Questions

What are the main causes of nightmares?

Aside from stress factors like work, nightmares are linkedVerified Source Harvard HealthBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.View source to anxiety and other mental health disorders, with the link between nightmares and PTSD (post-traumatic stress disorder) being one area under particular study. Frequent and recurring nightmares are even part of the criteria for diagnosing PTSD.

Nightmares have also been linked to an irregular sleep schedule and can be a side effect of medications.

How can I stop having nightmares?

If you want to successfully stop having nightmares, establishing a healthy sleep schedule is key. Take steps to relax before bedtime such as a hot shower, a warm cup of tea or milk, putting together a jigsaw puzzle, or reading a chapter or two in a favorite book.

If you wake up from a nightmare, try to do what you can to relax and shake off any distress from the dream. Perhaps you can imagine a way for the dream might have continued in a less scary way, or try journaling about the nightmare and what it might mean.

Are nightmares a type of parasomnia?

While the occasional nightmare isn’t a parasomnia, there is the parasomnia of nightmare disorderVerified Source Mayo ClinicRanked #1 hospital by U.S. News & World Report and one of the most trusted medical institutions in the world. The staff is committed to integrated patient care, education, and research.View source. Also known as dream anxiety disorder, this is when a sleeper consistently experiences nightmares and loses sleep from the distress. To be diagnosed with nightmare disorder, a doctor will review your medical history and symptoms and may even recommend a polysomnography or sleep study.

Other Important Readings

• Sleep and the Immune System: Using Sleep to Combat the Coronavirus
• How Much Americans Would Pay For a Perfect Night’s Sleep During COVID-19 Pandemic?
• Healthcare Worker’s Sleep During COVID-19 Pandemic In The U.S.
• COVID-19 Effect On Dreams: New Study Of 1000 Americans
• Your Pets Feel The COVID-19 Anxiety, Too
• Sleep Habits Post Lockdown In The U.S. (2020)
• Been sleeping less this last year? Well you’re not alone
• Coronavirus Pandemic And Americans Sleep (2020 Data)
• Netflix & Sleep In The U.S. (2020)

Do you ever have dreams about work? What about nightmares about your job? Share your stories by commenting below.

The post Survey: 64% Of Americans Have Nightmares About Work appeared first on eachnight.

The answer changes throughout your life. Kids and younger adults need the most sleep, while older adults can get by with less. In addition to getting enough sleep, you also need to make sure you’re getting good sleep. In this guide, we’ll go over specific sleep recommendations and how to optimize your sleep so you can feel your best.

Why You Need Sleep

Sleep isn’t just a passive activity. It’s a time when your mind and body rest and recharge, and there’s a lot going on underneath the surface. The science of sleep is complex and researchers are still digging into all the benefits, but there are some things that we do know.

Energy Conservation

When you sleep, major metabolic functions like breathing and heart rate slow down. This lowers your energy output by about 35%Verified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and helps preserve calories. While this is less important in modern times since food is readily available, it has historically been a vital part of human survival.

Rest and Repair

Perhaps the biggest benefit of sleep is to give your body some quiet time to rest and repair. Many restorative functionsVerified Source Harvard HealthBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.View source, including tissue repair, new muscle growth, and protein synthesis, happen primarily when you’re sleeping.

Brain Health and Neuroplasticity

Sleep helps promote optimal brain health by removing toxic productsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source that accumulate during the day. This detoxification keeps your brain sharp, reduces mental fatigue and improves learning and memory. Getting a good night’s sleep also contributes to brain plasticity, helping you learn new tasks.

Of course, getting enough sleep helps you feel more alert the next day, and improves focus, concentration, and attention span.

Mood and Emotions

A lack of sleep can affect your mental health, making you irritable and impatient. Sleep deprivation can also increase stress levelsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and lower your threshold for handling stress. On the other hand, getting enough sleep can help regulate your emotionsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and better equip you for facing daily stressors and challenges.

Immunity

Sleep affects many aspects of your immune health. It modulates inflammationVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and reduces your risk of getting sick. If you do get sick, quality sleep can help speed up your recovery and potentially reduce the severity of symptoms.

How Much Sleep Do I Need?

Now that you know why you need sleep, the next question is “How much sleep do I need?” The answer depends on your age.

Most adults get less than seven hours of sleep per night, but all the different age groups need more than that. This chart was adapted from the CDCVerified Source Centers for Disease Control and Prevention (CDC)The United States’ health protection agency that defends against dangers to health and safety.View source based on studies from the The National Sleep Foundation and the American Academy of Sleep Medicine.

What Happens If You Don’t Get Enough Sleep?

So, how do you know that you’re not getting the right amount of sleep? Of course, one simple way to tell is logging your bedtime and your wake time and calculating whether or not that falls into the recommended ranges. But your body also gives you physical cues that you’re sleep-deprived.

Lack of sleep can have acute (short-term) symptoms and chronic (long-term) effects that can lead to physical health consequences.

In one study published in SleepVerified Source Oxford AcademicResearch journal published by Oxford University.View source, researchers looked at the sleep habits of more than 10,000 people and found that verbal skills, reasoning, and thinking skills start to decline when you get less than seven hours of sleep. As far as cognition goes, sleeping four hours per night was equivalent to the brain aging eight years.

After a night of poor or too little sleep, you may notice:

• Excessive daytime sleepinessVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source
• Fatigue
• Trouble concentrating
• Low motivation
• Moodiness (depression and/or anxiety)
• Decreased libido

Sleep deprivation can also impair your reaction timesVerified Source Harvard HealthBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.View source and lead to poor decision making and/or impulsive behavior.

In addition to the short-term effects, long-term sleep deprivation also contributes to chronic health problems, like high blood pressure, cardiovascular disease, kidney disease, diabetes, stroke, and obesity. It can also affect your mood, increasing your risk of depressionVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source and exacerbating anxiety levels. Sleep deprivation can also negatively affect your immune system and make you more susceptible to illness.

Long-term sleep loss and the depression from it is also connected with dementia. In one study, researchers looked at the sleep history of 50-, 60-, and 70-year-old participants. They found that older adults who slept less six or fewer hours per night were 30% more likely to develop dementia than the participants who got at least seven hours of shut-eye.

In another study, researchers reported that study participants who slept less than five hours a night had double the risk of developing dementia.

“When you go to sleep is as important as how much you sleep,” says Dr. Nayantara Santhi. “Humans are physiologically wired to sleep at night and stay awake during the day. We are diurnal in nature. So our primary sleep episode needs to be at night. However, the timing of sleep can vary between individuals. Some of us are ‘early birds’ whilst others are ‘night owls’. And this is found to be a trait like quality. This not only affects sleep timing but also the waking part of the day when we are most alert.”

How To Get Enough Sleep

While it’s important to get the recommended hours of sleep each night, sleep duration isn’t the only thing that matters. It’s vital that you go through the deep sleep stages and REM sleep, and get good quality sleep too. Spending 7 to 8 hours tossing and turning in bed isn’t the same as snoozing soundly throughout the night and waking up feeling refreshed and ready to tackle your day.

Of course, the first step to getting more sleep is going to bed at the appropriate time. Figure out how much sleep you need by referencing the chart and then work backwards to come up with your ideal bedtime. For example, if you’re a 30-year-old adult and you have to wake up at 6 am, your ideal sleep time is 10 to 11 p.m.

Make sure you’re accounting for the time it takes to fall asleep, too. If falling asleep typically takes you 15 to 30 minutes, get in bed a little earlier and start mentally winding down. Ideally, you’d be sleeping by 10 or 11, not just lying in bed.

In addition to getting in bed at the appropriate time, there are several other sleep habits that will give you the best chance of getting a night of quality rest.

Get a Consistent Sleep Schedule

Go to bed at the same time every night and wake up at the same time every morning. Research shows thatVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source having an irregular sleep scheduleVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source can lead to poor sleep quality.

On the flip side, sticking to a normal sleep schedule, even on the weekends, can regulate your sleep-wake cycle and improve the amount of good sleep you get. You can use a sleep calculator to determine what the best bed time is by entring in the time you need to wake up in the morning.

If you’re a night owl, committing to an earlier bedtime can take some time. Rather than trying to force yourself to go to bed hours earlier than you normally do, take it one half hour at a time. If you typically go to bed at midnight, push your bedtime up to 11:30 pm for a week. Once your body gets used to it, start heading to bed at 11 pm. Keep this going until you get to your ideal bedtime.

Set Your Thermostat Low

As you’re sleeping, your body regulates your temperature throughout the night to maintain homeostasis—a process that’s officially called thermoregulation. We recommend keeping your sleeping area in the range of 60 to 67 degrees Fahrenheit. Keeping the ambient temperature within this range allows your body to properly thermoregulate and reduces the chances that you’ll wake up from being too hot or too cold.

Optimize Your Sleep Environment

Bright lights and noise can significantly hinder your sleep quality. Even a small amount of light makes it more difficult to find asleep, and can cause disruptions in your circadian rhythmVerified Source Harvard HealthBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.View source that can make it harder to fall back asleep if you do wake up.

Keep your bedroom dark by taking all electronics out of your bedroom and using blackout curtains on your window to prevent light from leaking into your room.

SEE ALSO: 8 Reasons to Get the TV Out of Your Bedroom

Exercise Regularly

You hear all about the cardiovascular benefits of exercise, but moving your body daily can also improve your sleep quality. In one study, researchers measured the effects of aerobic exerciseVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source on the quality of sleep in adults over the age of 55 with insomnia. After the 4-month trial period, the study participants reported improvements in sleep quality, daytime sleepiness, and depressive symptoms.

It was previously thought that exercising later in the day could negatively affect sleep quality, but newer research suggestsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source that the time of day doesn’t really matter, as long as you finish your workout within 90 minutes beforeof going to bed.

SEE ALSO: How Exercise Can Help You Sleep Better

Shut Down Your Electronics Earlier

You may think that the TV is lulling you to sleep, but electronics like your television, phone, and laptop emit short wavelength blue light that can suppressVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source the natural production of melatonin, a hormone that regulates your sleep-wake cycle and helps you fall (and stay) asleep.

It’s not just the bluelight that’s the issue, though. A separate study showedVerified Source Oxford AcademicResearch journal published by Oxford University.View source that scrolling through social media within 30 minutes of bedtime can lead to disturbed sleep, even independent of other factors.

If you want the best chance at getting a good night’s sleep, shut your electronics down at least a half hour before bed—one to two hours is better—and grab a book instead. In addition to limiting your exposure to pre-bed blue light, reading in bed has been shown to improve sleep qualityVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source.

Get Outside More

With working from home becoming the norm, it’s easy to find yourself holed up in your home office all day. Make it a point to go outside in regular intervals throughout the day, even for a few minutes at a time. Natural sunlight helps balance your circadian rhythm, while lack of exposure can have the opposite effect, especially if you’re staring into screens all day.

Open your curtains as soon as you wake up and spend five minutes outside first thing in the morning. Set your alarm clock for regular breaks and spend those outside too.

Take a Warm Bath (Or Shower) Before Bed

Studies show that taking a hot bathVerified Source ScienceDirectOne of the largest hubs for research studies and has published over 12 million different trusted resources.View source about 90 minutes before bed can improve sleep quality and help you fall asleep faster. If you prefer morning showers, you can get a similar effect with a warm foot bathVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source.

SEE ALSO: Shower, Then Sleep? How Showering Affects Life Aspects

Skip The Long Naps

Daytime naps are tempting, especially if you haven’t been sleeping well. But resisting the urge can actually lead to better sleep quality overall.

According to a study published in the Journal of Clinical Sleep MedicineVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source, snoozing during the day can reduce the duration and quality of the sleep you get at night. Lengthy naps can also increase daytime sleepiness and fatigue and contribute to sleep inertiaVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source, the groggy, disoriented feeling you can get when you wake up from a mid-afternoon nap.

If and when you do take a nap, keep it short. While longer (even 30-minute) naps can have negative effects on sleep quality, a 10-minute nap can actually improve alertnessVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source. If you do need to get some quick shut-eye during the day, make sure you set your alarm and limit to no more than 10 minutes.

SEE ALSO: What is the Best Nap Length?

Forgo That Second (Or Third) Cup of Coffee

A single cup of coffee early in the day can improve focus and energy, but consuming caffeine later in the day messes with your sleep quality. In a study published in the Journal of Clinical Sleep MedicineVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source, researchers tested the effects of 400 milligrams of caffeine (about the amount in four cups of coffee) on sleep quality when taken at bedtime, within three hours of bedtime, and within six hours of bedtime.

They found that even six hours out, caffeine could seriously mess with sleep quality. One of the most notable effects was that it led to sleep fragmentation, or repeated interruptions in sleep throughout the night.

Swap Your Mattress and Bedding

Your mattress and bedding play a major role in your sleep qualityVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source. If you’re experiencing back pain or discomfort, or you constantly wake up sweating in the middle of the night, it’s likely time to make some changes.

Find the best mattress that’s suited to your specific sleeping style:

• Side sleepers typically do better with soft to medium-feel mattresses. Such mattresses for side sleeping provide a good balance of give and support.
• Back sleepers need a firmer mattress for proper spinal support. A mattress for back sleeping should offer a medium-firm to firm feel, though medium mattresses can be acceptable for those who enjoy softness.
• Stomach sleepers need a surface with very little give to minimize the chances of misalignment. We suggest mattresses for stomach sleeping with firm feels.

You also want to consider your pillow type as well as your sheets. If you sleep hot, you want something breathable, like cotton or linen. See our guides to the most cooling bedding:

• Best Cooling Sheets for Hot Sleepers
• Best Cooling Pillows
• Best Cooling Mattress Toppers
• Best Cooling Mattress for Hot Sleepers
• How to Keep Cool on a Memory Foam Mattress

The Takeaway

The amount of sleep you need depends on your age. How much sleep kids need is vastly different from the needs of grown adults. Ideally, you should never fall below seven hours per night no matter how old you are.

If you’re not getting enough sleep, there are many things you can do to optimize your sleep environment and give yourself the best chance of falling—and staying—asleep throughout the night. If you practice all of these sleep habits and still have trouble, it may be worth checking in with your doctor to rule out any sleep disorders.

The post How Much Sleep Do I Need? appeared first on eachnight.

Sleep is essential for feeling, and functioning at, your best. It affects everything from your memory to your mood to your immune system. Scientists have been studying sleep for decades and have come to one major conclusion: Good sleep is as important to your health as food and water.

The Importance of Sleep

Sleep is complex and, as such, all its functions have yet to be discovered. One thing we know for sure is that you need sleep to rest and recharge. But there are some other benefits of sleep that are more closely linked to your overall health and have less to do with feeling more energized the next day.

Energy Conservation

One theory is that we sleep to conserve energy. Because metabolic functions, like breathing and heart rate, slow down during sleep, we use fewer calories throughout the night. According to research, sleeping eight hours per night translates to a 35% energy savingsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source.

This theory is based on the fact that back in the day, humans needed to spend the day hunting to find food (using a lot of energy), and often they had to go without a meal. Conserving energy at night was necessary for survival.

Brain Health

Brain health is another major function of sleep. Sleeping is your brain’s chance to restore, recharge and remove toxic byproducts that have built up during the dayVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source. This nocturnal “cleansing” can help improve learning and memory recall, reduce mental fatigue, and even help regulate your metabolism. A good night’s sleep helps you think more clearly, makes you more alert, and improves your attention span.

Sleep affects brain plasticity too. Getting the right amount of sleep improves your ability to perform tasks and learn new ones.

Mood and Emotional Regulation

Sleep is also important for regulating your emotionsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source—when you’re sleep-deprived, you’re more likely to feel irritable and short-tempered. Poor sleep is also linked to higher stress levels overallVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source, and it can negatively impact the way you’re able to handle stress. In other words, when you’re well-rested, things tend to roll off your shoulders a little easier than when you haven’t gotten quite enough hours of sleep.

Immune Health

Before jumping into how sleep supports immunity, it’s helpful to understand the two main parts of your immune system. Your innate immune system is your “general” immunity. It responds quickly to bacteria and viruses to try to prevent them from entering the body. Anything that gets through your innate immune system has to deal with your adaptive immune system, which is more specific. Your adaptive immune system can identify germs and pathogens and sends out a targeted defense to destroy themVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source.

Sleep is important for both innate and adaptive immunity. It influences the hypothalamus-pituitary-adrenal (HPA) axis and the sympathetic nervous system (SNS), both of which play a roleVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source in regulating adaptive and innate immune responses.

When you sleep, levels of cortisol, epinephrine, and norepinephrine go down, while growth hormone, prolactin, and melatonin increase. However, when you don’t get enough sleep, it activates the HPA axis and the SNS, which can skew the action of these hormones and neurotransmitters.

In other words, levels of cortisol, epinephrine, and norepinephrine go up, while growth hormone, prolactin, and melatonin drop. This can cause a cascade of effects that suppresses the expression of your immune system.

Sleep also triggers an increase in specific immune cells, like interleukin-2 (IL2) and natural killer cells. When you sleep, the numbers of these protective cells go up to prepare you for the next day.

The Science of Sleep

While sleep seems simpleVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source, but it’s a pretty complicated process that involves several different hormones, as well as properly functioning “internal clocks.” There are some aspects of it that still aren’t completely understood by researchers, but there are two major playersVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source here: circadian rhythm and sleep/wake homeostasis.

Circadian rhythm: Your circadian rhythmVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source is a 24-hour biological cycle that controls everything in your body, including your sleep/wake cycle. This rhythm is governed by a central clock located in your brain, with your biological clock being highly sensitive to light.

Sleep/wake homeostasis: While circadian rhythm is important, sleep/wake homeostasis plays a major role in how alert or tired you feel throughout the day. Sleep/wake homeostasis the interaction between the circadian rhythms that make you feel alert and the sleep=-wake drive that regulates how tired or awake you feel. The longer you’re up, the more your sleep drive increases, but during the day it’s counteracted by the circadian rhythm of alertness. When you sleep at night, your sleep drive decreases.

REM Sleep vs Non-REM Sleep

There are two main types of sleep: rapid eye movement (REM) and non-rapid eye movement (NREM). Once you actually fall asleep, your body goes through four different stages of sleep (assuming you aren’t tossing and turning in the middle of the night)—three NREM stages and one REM stage.

While you might not think much is happening, each stage of sleepVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source is important. Your brain is still active as you’re snoozing, and you’re also forming memories.

The Four Stages of Sleep

• Stage 1 (N1): This is the light sleep stage when you start to drift off. You may feel like you’re somewhere in between consciousness, slightly aware but not fully present. During this stage, your brain waves start to slow down, as do your breathing rate, heart rate, and eye movements. Your muscles also relax as your body transitions from wakefulness to sleep. This stage lasts from one to five minutes and makes up about 5% of your total sleep time.
• Stage 2 (N2): In stage 2, everything continues to slow down and your body temperature drops. However, this stage is characterized by short bursts of brain activity, called sleep spindles and K-complexesVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source. This brain activity serves two main purposes: It helps keep you asleep so you’re not woken up easily by external stimuli and it plays a role in forming memories. This stage makes up about 45% of your total sleep time.
• Stage 3 (N3): Stage 3 sleep is another non-rem sleep stage that’s also called slow-wave sleep (SWS). This is the most refreshing and deepest stage of sleep—it’s very difficult to wake someone up when they’re in stage 3. This is also the stage when you reap all the aforementioned benefits of sleep. You spend about 25% of your total sleep time in stage 3.
• REM sleep: REM sleep is often confused with deep sleep, but it’s actually the most active stage, not the deepest. The first cycle of REM sleep happens around 90 minutes after you first fall asleep. Breathing, heart rate, and blood pressure increase and your brain waves and eye movements get faster. This is also where most dreaming occurs. The duration of this stage differs throughout the night, with the first cycle lasting about 10 minutes and the last closer to an hour. REM sleep makes up 25% of your total sleep time.

In one night, you’ll typically go through around four to five sleep cycles. Each cycle takes 90 to 110 minutes to move through the sleep stages. At the beginning of the night, you spend more time in non-REM sleep, but the longer you sleep, the more time you spend in REM sleep.

Memory consolidation—or the process of converting short-term memories to long-term ones—requires both NREM and REM sleep.

The Effects of Sleep Deprivation

You need to sleep. If you don’t get enough sleep or you get low-quality sleep—meaning you spend the night tossing and turning and don’t successfully go through all of the sleep stages—the sleep deprivation can leave you feeling tired and groggy. But there’s more to it than that.

Sleep deprivation can make it difficult to focus and may negatively impact your memory. Sleep deprivation can alsoVerified Source Harvard HealthBlog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs.View source reduce motivation, impair reaction times, and lead to poor decision-making, while simultaneously lowering your immunity and making you more susceptible to illness.

Over time, a chronic lack of sleep may also contribute to high blood pressure, increase your risk of heart attack or stroke, make you more likelyVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source to develop insulin resistance and/or diabetes, and contribute to weight gain and obesityVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source.

Research has also connected long-term sleep deprivation with dementia. In one study, researchers found that participants who slept fewer than five hours a night were twice as likely to develop dementia. In another study, researchers found that 50-, 60-, and 70-year old participants who slept six hours or less every night were 30% more likely to develop dementia than those who slept seven hours.

How Much Sleep Do You Need?

Now that you know why we sleep, the next question is “how much sleep do you need?” The answer depends on your age, according to the CDCVerified Source Centers for Disease Control and Prevention (CDC)The United States’ health protection agency that defends against dangers to health and safety.View source.

Adults require significantly less sleep than babies and kids, who need to sleep for more than half the day to feel their best. See also our guides on baby sleep cycles and how much sleep do kids really need.

While getting the recommended hours of sleep is important, you also want to make sure the sleep you do get is quality sleep. Lying in bed tossing and turning all night will do nothing for you. Setting a sleep schedule, keeping your bedroom cool, and using breathable bedding can help. However, if you need more ideas, check out the rest of our sleep tips.

The post Why Do We Sleep? appeared first on eachnight.

What Makes Baby Sleep Cycles Different?

To understand baby sleep patterns, it’s important to understand how an adult’s sleep cycle works. During the night, typical adults move through four sleep stagesVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source: one stage with rapid eye movement (REM) and three with non-rapid eye movement (NREM Stages 1, 2, and 3).

• NREM Stage 1: Sometimes referred to as “quiet wakefulness,” this is an early stage of sleep where you can be easily woken by small noises or movements.
• NREM Stage 2: Your body temperature drops, and your muscles relax as you fall more deeply asleep. You are more difficult to wake even if there is light, sound, or movement.
• NREM Stage 3: During “deep sleep,” your body is relaxed, and you are very difficult to wake. This is an important restorative sleep phase where memories are consolidated, and the body repairs itself.
• REM Sleep: Called REM because of the way eyes move rapidly back and forth (rapid eye movements), this is the part of sleep where you dream.

During the night, adults move through these phases in cycles, from light sleep to deep sleep and back, multiple times. One sleep cycle takes around 90 minutesVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source to two hours, so three or four sleep cycles will occur in a single night. Adults spend around a quarter of their night in REM sleep. Adults also have several light awakenings throughout the night during light sleep, described as brief moments where the brain “checks in” to make sure that nothing is amiss and there is no danger before settling down into sleep again.

Newborns, meanwhile, don’t follow the same four sleep stages. Instead, they move back and forth between quiet sleep and active sleep. During quiet sleep, their bodies are limp and relaxed, and they can be difficult to wake. During active sleep, their sleep is lighter; they may grunt or move their arms and legs, and waking them up is much easier.

A baby’s sleep cycle lasts for about 40-50 minutes. It is common for healthy newbornsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source to wake after just one or two sleep cycles, especially in those early days. Newborns have very small stomachs and need to eat about every three hours. Unfortunately, parents of newborns will have a few weeks when they are up every few hours around the clock.

Why Do Newborns Spend So Much Time in REM Sleep?

If adults spend about 25% of their night in REM or rapid eye movement sleep, why do babies spend almost 50% of their sleep in a dreaming state?

REM sleep serves similar functions in both children and adults; it helps consolidate memories and lets your brain “file” them to make them easier to recall later. Adults tend to have fairly routine days with many activities we can do on autopilot; our brains don’t need to make a lot of memories and store them as carefully.

Babies, meanwhile, are living in a brand new world and have constant new experiences that their brains have to catalog, understand, and file away for later use. Then, they enter a deeper NREM sleep that lets their bodies grow and further develop what they have learned while they are awake. Creating good sleep habits early can help your baby throughout the rest of their life.

How Much Sleep do Babies Need Overall?

The amount of sleepVerified Source Centers for Disease Control and Prevention (CDC)The United States’ health protection agency that defends against dangers to health and safety.View source a baby needs changes as they age, and every baby is different. For full-term infants, however, a rough guideline is:

• Newborns sleep between 16-20 hours a day in their first six weeks, usually in 2-4 hour chunks that are spread evenly throughout the day
• From 3 months to 6 months of age, babies may sleep up to 14 hours a day with one long sleep at night and 3 naps roughly 2 hours each. Some babies will sleep 8 hours at night by 6 months old without waking to feed.
• From 6 months to one year old, babies sleep the same number of hours but tend to shift their sleep from naps to nighttime sleep. A 1-year-old may only take 2 naps; naps overall tend to be from an hour to two hours long.

SEE ALSO: How Much Sleep Do Kids Really Need?

Why Don’t Babies Sleep Through the Night?

Circadian rhythm is the 24-hour cycle that governs many aspects of our lives, including sleep. It is affected by hormones, genetics, and light exposure. When born, infants have a very primitive circadian rhythmVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source; light exposure and the parents’ routine help that rhythm develop into a more mature day and night cycle, which often shows a more mature pattern around two monthsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source.

Even as their circadian rhythm develops, however, babies continue to follow a newborn sleep pattern until they are around three months old or weigh more than 12 pounds. When they hit this benchmark, babies are usually big enough to eat bigger meals and go longer without food. Their sleep starts to “chunk” up, meaning that they can link more than one sleep cycle together; they may sleep as much as 6-8 hours a night.

They also tend to start following sleep patterns that are more similar to adult sleep cycles. They don’t immediately fall into a REM sleep stage, spend gradually less time in REM sleep, and have a more adult transition from light sleep to deep sleep and back. All of this means that parents can get some much needed rest.

Why Does “Four-Month Sleep Regression” Happen?

Babies are famous, however, for the “four-month sleep regression.” Around four months old, many babies who have been “great sleepers” begin to struggle to sleep and may cry at bedtime. This may occur because their bodies are moving into a lighter NREM phaseVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source between sleep cycles. Just like adults, they may have that brief moment of wakefulness where their brain checks to make sure everything is safe.

Unlike adults, however, more things are unfamiliar, so it’s easier for the brain to be aroused. The baby also may simply not know how to fall back to sleep from that light awakening yet. Babies respond to this upsetting situation in the one way they know how — they start to cry. With help from adults in the form of gentle feeding, shushing, and settling back to sleep, babies learn how to sleep longer by staying asleep through the lighter sleep stages and by putting themselves back to sleep if they do awaken.

Big sleep changes can also occur when babies are learning to creep, crawl, stand, and walk. When infants have those brief awakenings, since they can move around, they may decide to check things out by standing in their cribs or crawling around to get a better view. This can make them too alert to fall back asleep easily, leading to asking their parents for help — by crying.

How Can Parents Help Babies Get Enough Sleep?

New parents often feel like they struggle to make sure their baby sleeps enough or worry that the baby should sleep longer. Their worries can be even more stressful since science often reminds them that establishing good sleep patternsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source early on has benefits for the rest of someone’s life. Happily, there are a few ideas that can make it a little easier for the baby to get the amount of sleep they need.

Meet the Baby’s Needs Before Sleep

Before you try and get your baby to sleep, meet as many of their needs as possible:

• Make sure they’re in a clean diaper, they’re fed, and they have calmed down from activity during the day.
• Help them to snuggle in and get ready for some sleep.
• Bring them to a quiet place where the low light will encourage their bodies to relax.

You want to avoid having your infant wake early because they’re hungry or have a dirty diaper, especially during the newborn period.

Newborns also tend to have a quiet, attentive period as soon as they’re awake. Feeding them during this time is ideal because they are calm, alert and most hungry. Since they get tired quickly, waiting may lead to them falling asleep while eating, which can mean they sleep less since they take less food.

Support the Developing Circadian Rhythm

Infants are building their circadian rhythmVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source as they grow. While some pieces of circadian rhythm are genetic, environmental and behavioral elements can support a healthy pattern.

Many of the sleep tips for supporting healthy patterns in infants are true for adults as well:

• Get plenty of sunshine during the day
• Dim the lights in the evening, especially blue lights that can interrupt the body’s natural hormone cycle that encourages sleep
• Create a bedtime routine that encourages relaxation with low key, winding down activities like a bath, a favorite book, some soft cuddles time, and then finally laying down to sleep

At the same time, as newborns begin to be more awake during the day, encourage them to be active. Make eye contact, play with them, give them engaging toys, and make sure they get plenty of daylightVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source. This helps their bodies learn that daytime is for being awake and active and nighttime is for resting.

As infants get older and begin to consolidate their daytime sleep into naps, having a shortened nap routine can also help create a good sleep pattern.

Trying to put a very active and awake baby straight to bed is going to be as ineffective as an adult trying to come from work and just lay down to get a full night’s sleep. Building in time to wind down for a nap is just as important as winding down for bedtime.

What to Do about Nighttime Wakings in Babies?

First, it’s important to remember that night waking is common in infants. Because they need to eat, because they wake up after a light sleep stage, or simply because the world is so interesting, a baby may wake up in the middle of the night and not be able to fall asleep again.

For parents, it’s important to keep any interactions at night very low-key and calm. Keep the lights dim, use a low voice, and try not to make much eye contact (eye contact is very arousing for infants). As soon as they’re ready to go to sleep, put them back in their crib and leave quietly.

When Can Babies Put Themselves Back to Sleep?

At some point in their development, most babies start to need less parental involvement to fall asleep. Parents can encourage this by following a regular routine and then, as their infant allows it, putting them into their crib before they’re all the way asleep.

This allows babies to start to learn to self-sootheVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source, or fall asleep on their own. This skill can be particularly helpful with older babies who may naturally wake once or twice during the night, but be able to go fall back asleep without needing their parents’ help — meaning parents get to stay asleep.

“To ensure that your infant starts to sleep through the night when they are developmentally ready, allow them to fall asleep independently as often as possible from the very start,” says Dr. Vyas. “The more this is done, the less likelihood of sleep-related intervention and the higher the likelihood for them to have great sleep habits for their lifetime.”

Parents should also put their infants on their backsVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source to sleep, make sure there isn’t anything soft in the crib, and avoid cosleeping.

How Much Sleep Does Your Baby Need?

If every baby is different, how do you know if your baby is getting enough sleep? Experts often suggest that you don’t compare your baby to others. Instead, look at how your baby is doing. Are they happy, playing, meeting their developmental milestones, and growing? Then your baby is probably getting as much sleep as they need.

If they seem grumpy and fussy, check on their sleep. You can:

• Keep a sleep diaryVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source for your baby. This will help you gather objective information on how many hours of sleep a baby is getting over 24 hours. Remember that baby sleep is measured over 24 hours. If they’re taking two naps for 3 hours each during the day, for example, they won’t sleep as long during the night.
• Look for simple fixes. Are you giving a bath at night to help your baby sleep, but find it wakes them up? Shift bath time to a different point in the day. Are there very interesting toys right in their view from their crib? Move them to a different spot so your baby doesn’t wake up and get excited by their favorite thing. Remember that your bedtime routine has to work for you and your family, so while you can take suggestions from friends and family, it’s okay to individualize things.

If your baby isn’t getting enough sleep and simple changes don’t help, or if they seem to be getting enough hours of sleep, but still aren’t feeling well, it’s a good idea to check with a pediatrician just to make sure everything’s alright.

The post How are Baby Sleep Cycles Different from an Adult’s? appeared first on eachnight.

If you have sleep apnea, you likely already know the struggle of having to clean your CPAP device on a regular basis. CPAP cleaning can be a hassle, and it’s recommended that you clean most components at least once a week.

Thankfully, there’s an easier way than cleaning by hand with soap and water: using a CPAP cleaner! In this guide, we’ll help you find the best CPAP cleaner for your needs.

What is a CPAP Cleaner?

A CPAP cleaner is a device that you use on a daily basis to help sanitize and clean your CPAP therapy equipment. The technology varies depending on the unit you choose, but most of the best CPAP cleaners use activated oxygen to sanitize. By utilizing the same technology used in water purification systems, CPAP cleaners eliminate germs and bacteria from your mask, hose, and humidifier, all with very little effort required from you!

It’s important to note that most CPAP cleaners are primarily meant to sanitize and remove bacteria. They do not typically remove all the skin oils and perspiration that will collect on your mask components – so, even with the help of a CPAP cleaner, you’ll still need to manually wash your mask from time to time to remove oils. See our guide to the best CPAP cleaning practices for more information.

What is the Best CPAP Cleaner?

Since there are many on the market, we will now go over some of the best CPAP cleaner machines on the market. We made these selections based on a combination of specifications, user reviews, and our own experience with the machines. Here are our picks for the best CPAP sanitizers on the market.

Best CPAP Cleaner Overall: SoClean 3

The SoClean 3 is by far our top recommendation when it comes to CPAP cleaners. It’s a popular model that’s received a number of positive reviews for its effectiveness and simple-to-use design.

It uses activated oxygen technology to destroy germs and bacteria. All you need to do to use it is place your mask – while still connected to your hose and CPAP unit – into the chamber, and close the lid. That’s it!

The SoClean 3 will then complete its automated sanitation routine, which takes around 2 hours in total. It destroys 99.9% of germs and bacteria present on your CPAP equipment.

You can also bundle the cleaner with other SoClean accessories, including unscented wipes.

See More: Best Mattress for Sleep Apnea: Reviews and Buyer’s Guide

The post The Best CPAP Cleaner: A Complete Buyer’s Guide appeared first on eachnight.

I. Survey Demographics

Who Took The Survey

We surveyed 1000 Americans from 18 years to 60 years and older. 56.2% of them are female while 43.3% are male.

II. Survey Results

Vivid Dream Experience During The COVID-19 Pandemic

87.3% of Americans reported that they have been experiencing unusual dream since coronavirus pandemic. 16.7% of respondents believed that their dreams have become more vivid since the pandemic

Common Themes In Vivid Dreams During The COVID-19 Pandemic

• Job and situation at work won the most common theme in Americans’ dreams over the last 3 months with 48.8% of votes
• 42.3% of participants voted for sexual and romantic experience, making this theme the runner-up in the race
• Social distancing and isolation took the third place with 30% of votes, interestingly, dreams about exes nearly reached this figure

Vivid Dream About Exes When Sleeping With Your Partner? You are Not Alone Because:

• 21.2% of Americans admitted to have vivid dreams about their exes when sleeping with their partner during the Covid-19
• Among the participants that confessed having vivid dreams about their exes when sleeping with partner, 64.4% of votes came from women while the figure is only 35.6% from men

Noticeable Changes When Waking Up From Vivid Dreams Since The COVID-19 pandemic

• Changes in emotion, specifically anxiety and confusion placed ahead of majority with 69.7% of reports while physical changes with headache and sweating took over 30.3%
• 49.8% of women experienced emotional changes after waking up from vivid dreams while the figure is 44.3% in men

Less Sleep Means More Vivid Dream? The Truth Is:

• Only 2.4% of Americans who sleep less than 4 hours have experienced vivid dream
• Meanwhile, 60.6% of participants with at least 7 hours of sleep per day are potentially vivid dreamers

Connection Between Sleep Disorders And Vivid Dreams

• 89.5% of Americans who have been diagnosed with sleep disordersVerified Source Medline PlusOnline resource offered by the National Library of Medicine and part of the National Institutes of Health.View source over the last 3 months, reported having experienced vivid unusual dreams during the pandemic
• People aged 18 to 29 are at the highest risk of having sleep disorders, with up to 64.3%. In comparison to the group of those over 60 years old, only 7.1% of respondents have been diagnosed with sleep disorders

III. Methodology And Limitations

To collect the data shown above, we launched a survey of 1000 respondents in the United States who have experienced vivid unusual dreams during the COVID-19 pandemic. An attention-checker question was included to ensure the participants did not mindlessly answer questions.

Because the survey relies on self-reporting, issues such as telescoping and exaggeration can influence responses. Please also note that this survey’s results do not reflect our opinions.

IV. Fair Use Statement

If you know someone who could benefit from our findings, feel free to share this project with them. The graphics and content are available for noncommercial reuse. All we ask is that you link back to this page so that readers get all the necessary information and our contributors receive proper credit.

V. Other Readings

• Coronavirus Pandemic And Americans Sleep (2020 Data)
• Sleep Habits Post Lockdown In The U.S. (2020)
• Sleep and the Immune System: Using Sleep to Combat the Coronavirus
• Your Pets Feel The COVID-19 Anxiety, Too
• Healthcare Worker’s Sleep During COVID-19 Pandemic In The U.S.
• How Much Americans Would Pay For a Perfect Night’s Sleep During COVID-19 Pandemic?
• Been sleeping less this last year? Well you’re not alone
• Survey: 64% Of Americans Have Nightmares About Work
• Netflix & Sleep In The U.S. (2020)

The post COVID-19 Effect On Dreams: New Study Of 1000 Americans appeared first on eachnight.