Easy Ways to Increase Your Energy and Get a Better Night's Sleep

Follow these tips to get a better night's sleep and boost your energy during the day.

SET THE STAGE FOR SLEEP

Put your pillow to the test: If you're not lying on a pillow that effectively cradles your head and neck, you're creating unnecessary muscle tension, which can leave you feeling drained when you wake up. To tell if your pillow is doing its job, lay it over your extended arm. Does it have a slight fold or does it hang there like a saddlebag? If it collapses, your pillow is past its prime.

Ready, set, smell: Lavender, chamomile and jasmine are known for their soothing and relaxing nature.
• Lavender: Research has shown that breathing the aroma of lavender oil before bed produces sedative effects and raises the amount of slow-wave (the most restorative) sleep.
• Chamomile: The smell of chamomile has been shown to promote sleep. In fact, people who drank chamomile tea after dinner were more relaxed than those who drank hot water, Japanese researchers found.
• Jasmine: Let this fragrance permeate your bedroom. Study participants who breathed in jasmine-infused air experienced improved sleep quality and reported feeling lower levels of anxiety the next day. Set an oil diffuser with the scent on your nightstand.

Make your bed: A National Sleep Foundation poll in 2011 found that people who made their bed every day were more likely to report sleeping well than those who didn't. It's unclear why pulling up your covers, tucking everything in and fluffing those pillows on rising might bring pleasant dreams, but who's to argue with the facts.

GET ACTIVE AND FEEL REFRESHED

Start off with a stretch: Waking up with a stiff neck or cramped shoulders can drain your energy before you even hit the shower. Stretch your arms overhead, or try a simple supine twist. For an easy stretch, lie on your back, then hug your knees into your chest. Drop your knees to your right side, gently resting your right hand on your left leg and stretching your left hand out to the left at shoulder height; turn head to left. Hold for eight breaths, then return to center and repeat on the other side. It only takes 2 minutes and will really perk you up!

Ride a bike: A study done at the University of Georgia showed that adults suffering from sustained fatigue who biked at a low intensity for 20 minutes, three times a week, felt 65 percent less tired after six weeks than a group that didn't exercise. Those results were even better than ones for a group that did moderate-intensity exercise (the effect of which was similar to using prescription amphetamines).

Go for a walk: An Oregon State University Study of more than 2,600 people ages 18 to 85 found that 2 1/2 hours of moderate to vigorous exercise weekly (the national guideline for good health) can yield a 65 percent improvement in sleep quality. An easy way to meet that 150-minute goal: Walk briskly for 30 minutes five days per week. Some people are sensitive to working out before bedtime and others aren't. Avoid strenuous exercise two hours before you turn in.

Change it up: Making a simple switch to your daily routine can give you a jolt of energy, because it can prompt your brain to release dopamine. Try taking a different route to the office, or walk the opposite way around the block.

Difficulty breathing through your nose

Some people may complain about having a hard time breathing through their nose while on CPAP mask. This might be because of the following problems.

If you have allergies, chronic sinus problems or a deviated septum (your nose is crooked on the inside) you may have trouble using CPAP. CPAP is usually applied through the nose. If during the day you often find yourself breathing through your mouth, CPAP may be difficult to use. If the problem is allergies speak with your doctor about treatment. There are a number of good nasal steroid sprays and allergy medications that can treat your nasal congestion. Individuals with a deviated septum or other structural problems in their noses may benefit from seeing an Ear Nose and Throat specialist if CPAP cannot be tolerated.

Finally, there are CPAP masks that fit over both the mouth as well as the nose. People have used these with varying success but it may be worthwhile to try a "full face mask" before looking into more invasive or expensive alternatives.

For all who uses CPAP machines you might be experiencing some difficulties depending on your needs.

Nasal congestion, irritation or runny nose that seems to be caused by using CPAP.

Do yo happened to feel uneasy with your CPAP machine? Does any irritation bothers you to use your mask properly? learn why below:

Nasal congestion, irritation or runny nose that seems to be caused by using CPAP. Your nose is your airway's humidifier. It warms and humidifies the air that you breathe. If the CPAP begins to dry your nose, your body will increase the production of mucus in the nose to add more moisture to the inhaled air.

Unfortunately, this may cause nasal congestion and a runny nose. In some cases the dryness will cause irritation, burning and sneezing. These symptoms can be alleviated by the use of a humidifier with your CPAP. Some sleep specialists order a passover (cold water) humidifier with the initial CPAP order. If you do not have one of these speak with your sleep specialist. If you already have a humidifier and still experience these symptoms you may need a heated humidifier. This is a water pan that sits on a heating unit and is attached to CPAP just like the 2 passover humidifier.

Heating the air and the water will allow the air to carry more moisture as it travels to your nose (just like the summer air is more humid than winter air). In almost all cases this resolves nasal congestion and irritation if it is caused by CPAP.

Irritation of the nose while on cpap mask:

Runny Nose while on CPAP:

What happens when CPAP gone wrong?

There are a lot of things that might occur when you use cpap machine and what will you do if cpap went wrong. CPAP is, at the present, the most effective treatment for obstructive sleep apnea. It is, however, only a treatment and has no benefit if it is not used. Current research estimates that the compliance rate for CPAP (how many people use CPAP more than a few months) is approximately 60%. One reason for this may be that CPAP users often experience disagreeable side effects and simply stop using CPAP. Many of these side effects can easily be addressed if a health professional is made aware of the problem or if the CPAP user is educated about ways to manage these problems.

Mask discomfort. This problem usually arises because either the patient adjusts the headgear too tight or because the mask does not fit properly. A CPAP mask should fit the face snuggly to avoid air leak but not so tight that is feels uncomfortable or causes pain. If a mask has to be pulled tightly to prevent leaks the mask does not fit properly! You should contact your sleep specialist or home health provider and let them know that your mask may not fit well and you would like to try another size or style mask. There are a number of makers of CPAP masks and not every nose can wear every mask. Do not let anyone tell you that a sore on your nose is to be expected!

This is common issues when using the cpap machine other parts might also have issues and we encourage you to call your CPAP provider if this things happens. Other cpap users are obliged to visit there provider or to let them know that their cpap machines are having some issues.

Resources: (This printed information was taken from the American Sleep Apnea Association (ASAA) website, a non‐profit organization that does not endorse or recommend any company, products, or health care provider). http://www.kalispellregional.org/data/content/cpap1.pdf

How sleep affects your health

Researchers are unraveling a host of surprising health risks in troubled sleepers from depression to weight gain. Experts recommend you log an average of six to eight hours of sleep every night. If you are not getting enough zzzs, check out these 5 tips for getting a perfect night’s sleep.

Women are susceptible to weight-gain if they sleep poorly—not men.
You may have heard that lack of sleep is linked with being overweight. Now a new study by Finnish researchers suggests which comes first—sleep problems, especially in women.

The study tracked middle-aged men and women over the course of five to seven years. Researchers found  that sleep problems—such as trouble falling asleep or staying asleep, or waking up several times in the night—were associated with weight gain of five kg or more in women, but not in men.

Poor sleep may increase your risk of type 2 diabetes.
Not getting enough sleep can wreak havoc on the body’s metabolic regulation, according to new research out of the Netherlands.

Researchers found that getting just four hours of sleep may impair the body’s use of insulin by up to 25 percent. Insulin resistance can lead to type 2 diabetes (an inability to use insulin to control glucose from food), which, if left untreated, can lead to other illnesses including heart disease.

Sleeping too little – or too much – will pack on belly fat.
If you’re under 40, logging less than five hours, or more than eight hours of sleep every night, may lead to a greater accumulation of belly fat or “visceral” fat. The findings, by North Carolina researchers, ruled out other fat-causing factors including caloric intake, exercise habits, education and smoking.

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This kind of deep abdominal fat is associated with increased risk of unhealthy conditions, including diabetes and high blood pressure.

Poor sleep may hamper your exercise routine.
Getting less than four hours of sleep for a few nights in a row may cause you to curtail your normal fitness routine, according to findings by German researchers. The study participants, who lacked a full night’s sleep, also conducted less intense physical activity. Since the researchers did not find an increase in caloric intake or significant changes in hunger-related hormones, such as leptin or ghrelin, their findings support the theory that people are just too tired to exercise after a bad night’s sleep.

Too little sleep may trigger depression.
A recent study by Virginia researchers suggests that insomnia sufferers face a two- to five-fold increased of risk of developing depression. (There are no standard criteria for defining insomnia, however it is generally diagnosed when people have trouble going to sleep or staying asleep “most of the time.”) The researchers concluded that treating insomnia can help fend off depression.

Troubled sleeping boosts nighttime blood pressure
Studies have shown a correlation between people with insomnia and heart disease. Research by the University of Montreal may explain why: the central nervous system of troubled sleepers is hyperactive at night. In other words, insomniacs have higher rates of blood pressure at night than in the day.

What new moms think about their sleep habits could sway mood.
A new study by Australian researchers made a startling discovery: new moms’ perception of poor sleep and the conscious awareness of its impact on day-to-day activities are stronger predictors of immediate postpartum mood disturbances than the actual amount of sleep quality and quantity (which do decline). This perception of poor sleep might worsen subjective stress and frustration, resulting in a nasty cycle.