If you snore loudly, wake up feeling tired, cannot concentrate, or feel irritable, it is possible you have an undiagnosed sleep disorder!
Please answer the following questions below to determine if you might be at risk. The results will be emailed to you immediately after you finish the test.
Sleep Apnea is a potentially serious condition
It results in poor sleep
Can increase risk of accidents (asleep at the wheel of a car)
Can raise hypertension/blood pressure, increasing the risk of heart attack or stroke.
Sufferers can display one or many of the following
S – Snoring
Sleep apnea sufferers don’t always snore, but snoring is a good indicator and patients should seek advice.
T – Tired
Sufferers often waken feeling fatigued and sleepy. They may also fall asleep during the day, maybe when driving or talking to others.
O – Observed
Quite often the partners of a sufferer may observe the patient stopping breathing or spluttering while they are asleep.
P – Pressure
Hypertension or elevated blood pressure can be caused by sleep apnea. Your cardiologist may need to be consulted.
B – Body
People with a body mass index (BMI) of over 35Kg/m2 are at higher risk of developing sleep apnea.
A – Age
The risks of developing sleep apnea increase after age 50.
N – Neck
People with a large neck circumference of over 40cm are at a higher risk of developing sleep apnea.
G – Gender
Men are at a significantly higher risk of developing sleep apnea, although after age 70, the gender factor is less significant.
The Epworth Sleepiness Test is used to measure “daytime sleepiness”.
It is a short questionnaire that asks a subject to rate various situations and the subjects probability of falling asleep. This questionnaire is used as part of a screening process and will for the most part require further diagnosis.
Simply put, it means you regularly stop breathing for 10 seconds or longer while sleeping.
It is a potentially serious sleep disorder. There are many risk factors, including age and obesity.
It’s more prevalent in men.
Symptoms can include loud snoring and feeling tired even after a full night’s sleep. It is very often noticed by your sleeping partner and discounted by the patient. Treatment may include changes to your lifestyle, including weight loss, and the use of a device at night, such as a continuous positive airway pressure (CPAP) machine.
POSITIVE AIR PRESSURE TREATMENT IS MOST COMMON, BUT WHICH TYPE OF MACHINE?
A CPAP mask is required to be used with a CPAP machine to apply the positive airway pressure to the body. There are typically 3 types of mask available…
Nasal
A nasal mask fits over your nose and provides a seal to contain the air flow. This type of mask is suitable for patients that consistently breath through their noses during sleep – or can comfortably use a can strap to keep their mouths closed.
Nasal Pillow
A nasal pillow sits comfortably under your nose and has two small cone shaped pillows that fit slightly into your nostrils. Similar to a nasal mask, it is suitable for patients that mostly breath through their nose during sleep.
Full Face
Some patients simply need to breathe through their mouths when sleeping. In this case, a full face mask is needed. This mask fits over both the nose and mouth to provide a seal for the air flow.
Mask
The mask & strap assembly is touching your head and hair in a lot of places. It is important to regularly wash them both using the methods outlined by the manufacturer and replace every 3 to 6 months.
Cushion/Seal
The cushion/seal is usually a soft silicone based flexible plastic that forms the final connection with your nose or nose/mouth area and must seal effectively. The materials are specifically developed to provide a secure fit to maintain the air pressure.
After each use, the silicone can become covered with oils from contact with the skin surface.
To ensure an optimum seal, it is important to clean the cushion / seal daily as outlined by the manufacturer, and replace after 3 to 6 months use.
Hose
There is a hose that runs from your machine to your mask assembly. This hose can trap moist expelled air that carries bacteria. This bacteria can build up over time so it is important to wash your hose out at least weekly and replace after 3 to 6 months use.
Air Filters
Your machine’s air inlet will have a foam pad inserted to filter the air from dust and other particles. This can become clogged over time and cause a reduced air flow and therefore a less that optimal CPAP treatment and may even damage the motor in your CPAP machine.
Cleaning these filters weekly and replacing them on a regular basis is recommended, especially in
dusty environments, or when there are smokers or pets in the household.
Use Distilled Water
If using a heated humidifier, do not use tap water. Manufacturers recommend using distilled water, which is the purest form of water. It has been treated to remove harmful bacteria, minerals and metals.
Bacteria including legionella can be very harmful to your health. As well as this, the build up of sediment can cause premature aging of the metal heating plate and void your machine’s warranty.
Mask
The mask & strap assembly is touching your head and hair in a lot of places. It is important to regularly wash them both using the methods outlined by the manufacturer and replace every 3 to 6 months.
Cushion/Seal
The cushion/seal is usually a soft silicone based flexible plastic that forms the final connection with your nose or nose/mouth area and must seal effectively. The materials are specifically developed to provide a secure fit to maintain the air pressure.
After each use, the silicone can become covered with oils from contact with the skin surface.
To ensure an optimum seal, it is important to clean the cushion / seal daily as outlined by the manufacturer, and replace after 3 to 6 months use.
Hose
There is a hose that runs from your machine to your mask assembly. This hose can trap moist expelled air that carries bacteria. This bacteria can build up over time so it is important to wash your hose out at least weekly and replace after 3 to 6 months use.
Air Filters
Your machine’s air inlet will have a foam pad inserted to filter the air from dust and other particles. This can become clogged over time and cause a reduced air flow and therefore a less that optimal CPAP treatment and may even damage the motor in your CPAP machine.
Cleaning these filters weekly and replacing them on a regular basis is recommended, especially in dusty environments, or when there are smokers or pets in the household.
Use Distilled Water
If using a heated humidifier, do not use tap water. Manufacturers recommend using distilled water, which is the purest form of water. It has been treated to remove harmful bacteria, minerals and metals.
Bacteria including legionella can be very harmful to your health. As well as this, the build up of sediment can cause premature aging of the metal heating plate and void your machine’s warranty.
Mask?
CPAP mask maintenance is an important part of CPAP therapy. A big part of that involves regularly cleaning and replacing your CPAP equipment. This is vital for two primary reasons:
CPAP Mask Wear
Even with the most diligent cleaning and maintenance schedule, your mask will gradually show signs of wear. 8 hours of CPAP therapy each night will soon turn into hundreds and eventually thousands of hours use.
Some of the signs of mask wear include:
Mask liners can help with some of these problems, but it could be a sign of mask wear and you need a replacement. In general, your CPAP Mask should be replaced every 3-6 months.
Machine?
Most manufacturer’s CPAP Machine warranties are typically between two and five years. This gives you a fair idea of a machine’s lifespan. In reality, a properly cleaned and maintained machine could even last for seven years or longer. There are certain indicators to look out for that may mean it’s time to get a replacement.
Any unusual lights or sounds are typically an indication your machine may stop working soon. CPAP therapy is a treatment, not a cure. Usually you will find it difficult to sleep without it, so you might want to be thinking about replacing it quickly. Waiting until your machine breaks down could mean many nights without treatment.
Long road trips and extended periods behind the wheel can prove impossible for sleep apnea sufferers or those who experience microsleep episodes frequently. Though driving with this condition is legal, it can compromise your concentration and focus, due to fatigue; therefore, some states may require you to declare your health status before renewing your licence.
However, driving for long stretches is sometimes unavoidable, especially when travelling for work and or when you need to be at a destination by a specific time. Don’t be caught out while driving; the following tips will help you stay awake on the road, ensuring safe travels for you and your passengers.
Driving when you’re exhausted isn’t the best way to start your long journey, as the fatigue will only intensify as you start driving. If possible, take a short nap before you set off, which should help to minimise your sleep debt in the process. Ensure your nap is as effective as possible; if you require a CPAP machine to sleep, use this during your nap.
When you feel any drowsiness or the initial symptoms of microsleep, take a nap. Pull your car over to a safe, sheltered part of the road, and ensure your nap doesn’t last longer than 20 minutes. Before taking to the road again, give yourself up to 15 minutes to wake up fully, checking you’re alert and ready to drive safely. A quick walk in the fresh air will help to revive you.
Before your long drive, drinking coffee or caffeine-based drinks will help you stay awake for extended periods. However, there’s a balance between enough caffeine to stimulate your journey and too much, affecting your sleep negatively. Excessive caffeine consumption can be highly detrimental for sleep apnea sufferers, especially those who struggle to fall asleep or stay asleep throughout the night. Limit your caffeine use to the morning, restricting it to only when you need it the most.
One of the main reasons why people fall asleep behind the wheel is because they’re the only driver, so they can’t afford to stop, take breaks or rest. Sharing the driving is best; when possible, drive with a friend or loved one who can share the driving duties with you, swapping every two to three hours.
Even if you can’t swap, a passenger will help you stay alert through conversation, relieving the boredom which leads to yawning and microsleep. If you are driving alone, keep your car cold, as a warm environment can induce sleep, and try playing the radio loudly to stimulate your mind.
When we need an extra boost of energy, most of us can identify the foods and drinks that will stimulate our bodies, sugar and coffee included. For most sufferers of sleep apnea, these energy-boosting foods are generally off-limits, especially in the latter half of the day. Choosing foods that increase the body’s natural sleep process is essential, and, in this article, we share with you the foods best consumed for a good night’s sleep and detail their specific qualities that induce slumber.
Have you ever eaten a large bowl of pasta and felt incredibly sleepy afterwards? Well, this feeling isn’t a coincidence, as consuming carbohydrates can produce an increased level of tryptophan in your bloodstream. Tryptophan is an essential amino acid that supports the production of niacin, which is linked to your serotonin levels. Best ingested four hours before bedtime, moderate carbohydrate consumption can be helpful for sleep apnea sufferers. Conversely, if you’re feeling extremely fatigued, excessive carbohydrate consumption can leave you feeling sluggish, especially earlier in the day, so we highly advise to approach these foods with caution and moderation.
As we just mentioned, the amino acid tryptophan is essential in the aiding of sleep, and together with calcium, produces extra melatonin in the body. For those unfamiliar with melatonin, this naturally produced hormone is responsible for regulating the body’s sleep cycle and can be prescribed artificially for those with pressing needs.
Calcium-rich foods are essential for those with sleep issues; consumption of cheese, milk, green leafy vegetables, and fish are ideal, as they’re high in calcium and aid in natural melatonin production. Calcium based supplements are also beneficial, but you should consult a health professional before undertaking this option.
Low magnesium levels in the body can be a reason for restless sleeping. Outside of any situational triggers that wake you up, such as loud noises or light, low magnesium can cause cramping muscles, restless limbs and an inability to fall asleep once waking. Sleep apnea sufferers should include magnesium in their diet to aid sound sleeping, especially during the CPAP machine adjustment phase, which can trigger waking.
Food sources that are typically high in magnesium include green leafy vegetables, non-leafy vegetables, fruit, legumes, nuts and seeds, and seafood. Much like calcium, magnesium is available in supplement form but should be regulated by a health professional first.
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Detecting microsleep can be difficult, as the symptoms of this frustrating condition can overlap with many other alike disorders. For sleep apnea sufferers, understanding when microsleep is likely to occur is paramount, as managing and regulating sleep routines will help prevent an episode from occurring. We describe the most common warning signs of microsleep, identifying the combination of issues that lead to episodes and continual fatigue.
Issues staying awake
Sleep apnea sufferers will know this feeling intimately; struggling to stay awake is a persistent problem, usually resulting in the need and desire for napping or continual sleeping. However, before an episode of microsleep, the ability to stay awake will intensely heighten, as you will likely be physically unable to keep your eyes open or stop the sleep from taking over.
Specifically, you will often feel your eyes closing, and the people around you will describe your appearance as blank or distant. When you’re fighting your body’s desire to sleep, you will experience consistent, excessive blinking, significantly more so than usual. Yawning is often common with microsleep; people attest to experiencing yawning persistently, usually during times of the day when yawning doesn’t occur or after normal sleep.
Concentration issues
Fatigue and concentration aren’t friends. When your body feels continually tired, which a lot of sleep apnea sufferers experience, your focus becomes impossible to maintain, even during enjoyable activities and events. Before micro sleeping occurs, your concentration will be challenged considerably, often feeling like you can’t recover or continue with your activity. Most people describe the concentration affecting even the most common tasks, like food shopping or watching television. Some people will find themselves taking double the time to complete these tasks, and usually with little success.
Driving issues
Micro sleeping occurs commonly during driving, especially on long haul journeys and after little adequate sleep or preparation. When this sensation occurs, drivers tend to lose their ability to concentrate on the road, stay attentive to the driving conditions around them, or maintain control of the car altogether.
Falling asleep
With your eyes closing, the head begins to nod, attempting to revive you and wake you back up. This experience is a microsleep episode, and, once occurred, should be addressed immediately. After feeling this sensation, avoid undertaking any serious or dangerous activities, such as driving, and address your fatigue levels with proper treatment options.
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Microsleeping is a persistent issue facing sleep apnea sufferers and CPAP users, as a short burst of sleep can prove hazardous to everyday activities and concentration issues during significant times of your life. Microsleep shouldn’t be a factor that stops you from living your life or managing your sleep apnea properly. Help to prevent microsleep from occurring by following these tips.
Most episodes of microsleep tend to occur on the road, when people experience short sleep at stoplights, during long road trips, or after extensive periods of interrupted sleep. When microsleep becomes an issue for you, driving when tired can quickly bring on an episode, especially when the driving route is tedious and lengthy. Exercising caution at night, or when feeling exceptionally tired, is paramount by choosing to swap driving duties with someone feeling more energetic, or by engaging in alternate transport.
Microsleep can prove hard to avoid when your focus wains. Whether it be driving on long roads, during business meetings or extended periods at the desk, staying alert can be difficult for microsleep sufferers. Engagement and audiovisual entertainment can help revive your focus; some people attest to playing loud, bouncing music helps break the monotony, as well as interacting with colleagues or changing activities temporarily.
Though fatigue may be at the core of why your microsleeps occur, reviving your energy through movement will help manage your episodes. At work especially, it’s easy to take a short break by doing a couple of laps around the office, replenishing your water, or stretching your body. Regular exercise is also essential for managing sleep apnea, which can contribute to the likelihood of microsleep occurring due to fatigue and poor sleeping habits. Prioritising exercise and regular movement, even simple walking, will help manage micro sleep symptoms.
One of the most significant contributors to microsleep episodes is the overall lack of sleep. Sleep apnea sufferers find it hard to get adequate, rejuvenating sleep, especially without their CPAP machine or during the diagnosis phase. Micro sleepers are best to review their sleep patterns, either by seeking specialist help from medical professionals or adjusting their lifestyle to regulate their sleep patterns better.
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After a visitor to your doctor and the prescription of a CPAP machine, suddenly you’re thrown into a world of medical jargon that can be confusing and bewildering. Though most specialists aim to make this process as seamless as possible, there are occasions when the terms used that won’t make sense. In this article, we debunk some of the most used medical terminologies about CPAP machines and treatments, helping you understand your treatments and equipment better.
Most specialists will refer to the continuous positive airway pressure as CPAP; we commonly know these as the personal machines found in the home, supporting your breathing during the night. What this machine aims to do is provide you with continuous pressure to your upper airway, which keeps it open during sleep, allowing you to breathe normally.
The use of the terms cushion and pillow often confuse CPAP users, as these reference everyday household items used for sleep. However, these terms specifically address parts of the CPAP machine, the area that contacts the face which is on the seal of the mask. This cushion is essential to the mask’s operation, as it seals the air in and keeps the apparatus stable on the face.
Medical professionals often use the terms ‘events’ to describe many types of episodes or occasions when the patient suffers from their condition. There are generally two types of events for sleep apnea sufferers. The first is apnea events, in which the patient stops breathing during sleep, usually for more than ten seconds or longer. The second refers to mask events, when the mask disconnects from the face, becomes broken, or breaks during use. Events may also reference any other issues you have with your condition or the CPAP machine, and may not be about anything specific.
When discussing your CPAP machine with your doctor and technician, they will refer to different types of sleeping masks, typically asking your preference for your style of sleeping. To avoid confusion, here are the definitions of each mask, to help you learn what each one is:
A full-face mask – this refers to the CPAP mask that covers your nose and mouth entirely. Contrary to the name, it doesn’t cover your entire face, being your eyes, ears and forehead.
A nasal mask – this CPAP mask covers just the nose, allowing breathing through the mouth to continue.
A pillow mask – the type of CPAP mask that sits on the base on of the nose.
Sleep apnea and napping seem to go hand in hand; as the sufferer experiences decreased levels of energy from a miserable night’s sleep, napping seems the only way to survive each day. Though it can seem like a reliever of fatigue, napping can often cause more harm to your sleep apnea than good. In this article, we divulge everything you need to know about napping and sleep apnea, providing you with an understanding of why most sleep specialists are wary of napping, especially in the beginning.
During the adjustment period for new CPAP users, napping can play havoc with the machine’s ability to help manage the condition properly. What napping does is reduce your sleep debt; while you may want to make up the amount of sleep you’ve missed, high sleep debt will help you fall asleep faster with a new CPAP machine. As a result of the nap, you are extending the adjustment period with your machine, making it harder to fall asleep with your new set up.
Sleep apnea nappers tend to forget about their critical sleep device during a short nap, often failing to see the need for the machine for such short sleep. However, the physical sleep process doesn’t differ between a short sleep (nap) and a long one; your biomechanics are experiencing the same breathing issues no matter what the sleep duration. Neglecting to wear your CPAP mask during a nap can be extremely detrimental to a sufferer’s condition, and highly advised against by most sleep specialists.
Some people can nap in moving vehicles, or on the couch in front of the television, meaning they aren’t in their usual bedroom surrounds. Sleep apnea sufferers need to be particularly wary of napping outside of their typical sleep environment, as this can cause poor sleep, extended sleep debt, and exacerbated symptoms. When choosing to nap, sleeping in your bedroom is best, along with your routine bedding and sleep comforts, and, as we mentioned before, with your CPAP machine. Though sometimes it can’t be avoided, like in the case of travelling, it’s best to replicate your sleeping environment as closely as possible.
The need to nap usually occurs due to increased sleep debt. Addressing the root cause of the added fatigue is critical for sleep apnea suffers – with a CPAP machine and eight hours of quality sleep, if napping is still necessary, lifestyle adjustments may need to be made. Such modifications may include dietary overhauls, increased exercise, and changes to the CPAP machine specifically.
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Microsleep may sound harmless enough, but it is a potentially dangerous condition usually caused by medical issues such as sleep apnea, narcolepsy and insomnia. If you’ve recently been diagnosed with sleep apnea and are wondering how microsleep could be affecting you, we’ve put together a quick guide to the condition.
Microsleep is defined as periods of sleep that only last a matter of seconds. People who experience microsleep may find that they doze off in the middle of an important task. Indeed, they can briefly fall asleep almost anywhere, including whilst driving. This is what makes microsleep potentially dangerous.
The symptoms of microsleep are not always obvious and a sufferer may not even realise that they have been asleep for a brief period. Warning signs to look out for include:
– Failing to respond to information
– Dropping the head
– Staring blankly on a regular basis
– Experiencing body jerks
– Blinking slowly
– Being unable to remember the immediate past
Microsleep can occur at any time of the day, although it is most likely to occur during hours when you are normally asleep such as the early morning.
Microsleep primarily occurs due to a lack of sleep or failure to get enough high-quality sleep. These issues can be caused by a number of medical issues, including sleep apnea. This is because sufferers of sleep apnea are often woken up several times during the night thanks to blockages in their upper airway. This can impact both the amount of sleep they enjoy and their ability to achieve high-quality deep sleep.
The best way to avoid microsleep is to treat the underlying causes of your sleep apnea by opting for a CPAP mask and making lifestyle changes such as losing weight and stopping smoking. You can also make a few simple changes before bedtime including:
– Avoiding caffeine before bed
– Keeping your bedroom cool
– Turning off any lights in or surrounding your bedroom.
Remember, always try to aim for between seven and nine hours of sleep a night to stay feeling your best.
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