For sleep apnea sufferers, sleeping well is a luxury that most don’t experience. Some will attest to waking up more tired than before they went to bed, feeling fatigued and drained from just one night. For those using a CPAP machine especially, restless or disturbed sleeping isn’t ideal, mainly when it results in interrupted use of the device. Lifestyle choices or surroundings usually trigger poor sleep, here we share with you the common reasons your restless night is worse than ever. You’ve started drinking before bed Alcohol impairs your ability to sleep soundly, especially for those with sleep apnea. Though you may experience temporary relaxation from the consumption, and may even find yourself falling asleep quicker than usual, your quality of sleep is severely diminished. Alcohol impedes your sleep cycle, causing you to stir more often and disrupt vital parts of your sleeping, such as your REM stage. Limiting your alcohol consumption is essential, especially just before bed in large quantities. You’ve started exercising before bed Sleep apnea sufferers are highly encouraged to exercise, especially consistently. Though most health professionals will advise you to fit exercise into your day whenever you can if you’re sleeping poorly, activity before bed isn’t recommended. With an increased heart rate and body temperature, your body will struggle to unwind adequately and lower it’s functioning for sleep. You’ve changed your sleep arrangement For poor sleepers, such as sleep apnea sufferers, changing the bedroom set up can be detrimental to your sleep patterns. Even the smallest of changes, such as new linen or a pillow, to complete overhauls, such as adding a new family member into the bed, can provide unwanted deterrents for your sleep pattern. Thankfully getting used to these changes doesn’t take long, especially for changes that are aimed to better your sleep in the long run. Introducing changes should happen slowly; don’t change too much of your sleep hygiene all at once, as substantial changes can take you longer. You’ve changed your diet Your digestive system can keep you awake or wake you in the middle of the night unexpectedly. Adding significant quantities of high fat and carbohydrate foods can cause extreme discomfort in the body, such as heartburn and gas, which can disrupt your sleep or cause you to need the toilet at all hours. Additionally, caffeine also has the same effect, especially if you already have a restricted intake.

Waking up struggling to breathe, or getting up in the morning feeling unrested and fatigued, we can only assume our CPAP machine is failing us. However, this might not be the reality; there are many reasons why your CPAP machine might not be working as you’d hoped, easily fixable reasons hurting your sleeping patterns. We share with you the reasons why your CPAP machine might not seem as beneficial as usual, and the fixes you can make right now. You pull your mask off at night Though you don’t know you’re doing it, you might be pulling your CPAP mask off during the night. As we sleep, it’s common to pull or yank at the mask, shifting it away from the face and causing a leak between the mask seal and the face. Even the smallest movement across the face can cause you issues, and you may not realise it’s a problem until you experience fatigue and alike symptoms. Your mask isn’t right for you An ill-fitting mask can undo everything the CPAP machine is trying to achieve. With leaks in your mask or a mask that isn’t fitted right for your face, the air pressure can drop too low, rendering the effects of the machine minimal. Thankfully, the fix to this issue is straightforward; return to your specialist for a proper mask fitting, or send your mask away for maintenance repair. Your machine is dirty or needs servicing Through everyday use, your CPAP machine can become clogged with dirt and grime from the environment and contact with your skin. Neglecting the hygiene of your CPAP machine is a common cause of break-downs and insufficient air pressure, as the clogged filters prevent regular airflow through the device. Ensure you’re always keeping up with the machine’s basic maintenance schedule, as set by the manufacturer. Your power supply is limited Most CPAP machines are easily operated, in that you plug in the device into your wall power supply using the cord. However, sometimes your power supply may become compromised; power cords can become destroyed through contact with animals or damaged in transport, which can affect the continuous energy supply to your machine. You aren’t wearing it all the time Your CPAP machine isn’t a part-time device you wear when you feel like it. As your specialist will advise you, you need to be wearing it every time you sleep, including short naps and while travelling. If you’re taking CPAP usage breaks, outside the advice from your doctor, you can expect your quality of sleep to deteriorate significantly.

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. Rest before you leave 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. Don’t let sleep take over 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. Drink caffeine carefully 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. Don’t drive alone 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.

Your CPAP machine and parts require regular maintenance and replacement to extend the life of the product, as well as ensure the device is working effectively continually. Most sleep apnea sufferers understand the advantages of replacing their mask and filters regularly, yet find themselves neglecting to make the switches. In this article, we divulge the reasons why most people fail to replace their CPAP machine parts, sharing tips on how to avoid slipping into the trap of disregarding your machine’s upkeep. Don’t see the need One of the main reasons CPAP machine owners fail to attend to their machine is a lack of education about the needs of the device. While the unit itself may look clean, undamaged and in working order, it’s impossible to evaluate the condition of the machine without professional assistance. Such issues addressed during the maintenance is the degradation of the mask due to dirt and grime build-up from the face’s natural oils, something that isn’t often noticeable to the naked eye. Other parts that may look undamaged are the machine’s filters; however, these can become severely clogged quickly. Though your CPAP machine may look, sound or act in working order, regular maintenance ensures you catch any issues before they arise. Budget restraints There is no denying that CPAP machines and their parts are costly, especially when you need emergency supplies. Though most people recognise the device is worth every dollar, machine maintenance is often a neglected component of the user’s CPAP budget. To avoid being stung with replacement costs, prioritise a savings fund for your machine’s maintenance, drawing from it only to attend to your device and associated costs. Saving should keep you prepared financially for a rainy day. Forgetting to attend to the machine We have incredibly active, busy lives and forgetting to order replacement parts for your CPAP machine can happen to anyone. Scheduling your CPAP maintenance is essential; once you have replaced your last parts, plan the next update in your diary immediately. With each piece, especially the face masks which need the most replacing, ask the CPAP technician for the advised replacement timeframe, so you can accurately schedule your maintenance in advance. Assuming it’s too hard Every CPAP machine retailer endeavours to make the ordering process as easy as possible, and provide as much help getting the essentials to you. If you’re concerned about ordering new parts and CPAP machine maintenance is outside of your means, don’t be afraid to reach out and discuss your options, as there are always people willing to help make the process easier.

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. Carbohydrates 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. Calcium based products 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. Magnesium 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.

As well as making getting to sleep a little trickier, sleep apnea can make waking up a daunting task. Although you may feel the overwhelming urge to stay in bed when your alarm rings, it is important that you learn to get up in the morning. As well as ensuring that you are on time for work or whatever it is you are up to that day, sticking to the same wake-up time every day will help you to maintain good sleep hygiene and control your sleep apnea symptoms. To help you out, we’ve put together a few tips for learning to love your mornings:

1. Place your alarm far from your bed

While you may feel that an extra ten minutes or so in bed will do you good, the snooze button will not make you feel any less tired. By placing your alarm on the other side of the room, you will be forced to get out of bed and get on with your morning, rather than hitting the tempting snooze button.

2. Face the light

Open your blinds or curtains as soon as you are awake or, if it is still dark, turn on your lights. This will help you to feel alert as quickly as possible.

3. Plan a morning treat

Getting up is much easier if there is something pleasurable to wake up for. Whether this means making yourself a delicious breakfast or going for an early morning stroll, stick a fun morning activity in your diary and stick to it.

4. Make time for some morning exercise

Exercising in the morning can make you feel more alert by boosting your nervous system. It will also help you to fall asleep more easily at bedtime. Whether you’re an exercise rookie or a hardened runner, there are plenty of activities out there to suit all ages and abilities.

5. Eat breakfast

Many people find that they don’t have much of an appetite in the morning. If this applies to you, try to eat a small breakfast anyway. Even a small bowl of berries or a piece of toast will give you the energy boost you need to get going in the morning, as well as improving focus and concentration.

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.

If you have sleep apnea, you’ll know how debilitating the condition can be if left untreated. This is because sleep apnea can disturb a person’s sleep throughout the night and cause severe fatigue the following day. Even if you are on treatment for sleep apnea such as a CPAP machine, however, it is a good idea to actively focus on getting a good night’s rest every single day to help reinvigorate yourself and protect against future health issues. To do this, you will need to create a good sleep environment. If you’re unsure where to start, we’ve put together some simple hints and tips:

1. De-clutter your room

A room full of clutter is a room full of distractions. If you’re constantly distracted whilst trying to sleep, you will start to feel stressed and may find it difficult to nod off. Combat this by making your bedroom as spacious, clutter-free and airy as possible.

2. Put electronics out of sight

Again, electronic devices represent sources of serious distraction so should be turned off and packed away at night. What’s more, devices such as tablets, laptops, mobile phones, and game consoles emit a type of light that can disrupt your sleep cycle so you should try to avoid screen time in the hour or so before bed. Electronic alarm clocks can also disrupt sleep, particularly if you are prone to worrying about the time. If a lit-up time is constantly in view, you may start to feel very stressed and on edge whilst trying to get to sleep, particularly if you have a busy schedule the next day. Unfortunately, this kind of worrying will not help the situation!

3. Keep the room as dark as possible

Eliminating as much light from your room as possible will help you to sleep deeply and for longer periods of time. This means removing all stray sources of LED light from your room and potentially investing in a pair of heavy curtains or light-blocking blinds.

4. Keep the room as quiet as possible

Noise levels may be a bit harder to control, particularly if you live next to a busy road or have noisy neighbours. If you’re struggling to eliminate sounds, try using a sound machine that plays soothing tones or investing in some decent earplugs.

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.

Don’t drive tired

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.

Keep your mind alert

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.

Keep moving

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.

Review your current sleep patterns and treatments

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.