Allergy symptoms make it hard to get a good night’s rest

One of the most common symptoms of seasonal allergies is nasal congestion. This can make it difficult to breathe through the nose, which can lead to snoring or worsen obstructive sleep apnea. When we sleep, our muscles relax, including the muscles that keep our airways open. When we have allergies, the congestion often leads to mouth-breathing, which can make it even harder to keep our airways open, leading to disrupted sleep.

Another common symptom of allergies is itching, particularly in the eyes and nose. This itching can be especially bothersome at night, making it hard to fall asleep and stay asleep. Additionally, scratching can lead to inflammation and swelling, which can worsen congestion and make breathing even more difficult.

Seasonal allergies can also cause sneezing and coughing, which can be disruptive to sleep. Sneezing and post-nasal drip with persistent nighttime cough can disrupt our sleep, wake us up, and make it hard to fall back to sleep. Additionally, these repeated movements can cause muscle soreness and fatigue, which can further impact our ability to get a good night’s rest.

Allergies can also lead to fatigue. This can make it hard to stay awake during the day and can lead to difficulties concentrating or focusing. When we are tired, we are also more prone to accidents, both at home and at work.

Address allergies to sleep better

Fortunately, there are some steps we can take to help alleviate the symptoms of seasonal allergies and improve our sleep quality. One of the most important things we can do is to try to reduce our exposure to allergens. This may mean staying indoors during peak allergy season, using air purifiers, or wearing a mask when we are outside. The Asthma and Allergy Foundation of America offers additional tips for controlling allergens at home.

We can also try using over-the-counter medications, such as antihistamines, decongestants, and nasal sprays. These medications can help reduce inflammation and alleviate congestion, making it easier to breathe and sleep. Additionally, consider nasal saline spray or irrigation to help flush out allergens and alleviate nasal congestion.

Remember also that seasonal allergies can trigger asthma flare and cause sinus infection in those who are at risk. Optimizing treatment of these co-existing conditions will improve sleep health and general well-being.

It is also important to maintain healthy sleep habits. This means establishing a regular sleep routine, avoiding caffeine and alcohol before bed, and creating a cool, quiet, and comfortable sleeping environment.

Don’t let seasonal allergies ruin your sleep

Seasonal allergies can be a nuisance, but with a little effort, we can minimize their impact on our sleep and daily lives. By taking steps to reduce our exposure to allergens and utilizing medications and good sleep hygiene practices, we can get the restful sleep we need to feel our best.

Medical review by John Saito, MD 

Related:

• Sleep tips for the summer

Authored by: Kate Robards

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With even commonly-abused substances like cannabis causing sleep problems in more than 40% of those trying to quit, sleep deprivation is a serious concern for anyone struggling with a substance use disorder, and should be understood in the interest of effective self-care.

The road to recovery is never easy, but by consciously working to understand the link between sleep deprivation and addiction, those struggling with substance misuse can make the road ahead that much easier. If you’re struggling with addiction and sleep difficulties, here’s a closer look at how you can better manage the impact of addiction on your sleep and minimize the challenges preventing a speedy recovery.

The relationship between sleep deprivation and addiction

From regular users to those who are almost completely recovered, substance addictions of all kinds have been shown to have a close relationship with a person’s sleeping habits. Alcohol, for example, has been shown to decrease quality of sleep by around 9% even at lower doses, preventing REM sleep as the relaxing effects wear off after the last drink.

Sleep issues are also common among people who use illicit drugs, with heavy stimulants like cocaine and amphetamines making it near-impossible for the mind to relax when under the influence, and insomnia being a common withdrawal symptom when people come off these substances.

Frustratingly, the sleep issues caused by substance abuse such as sleep apnea, insomnia, and disturbances in sleep cycles can make it harder for addicted people to stay sober. The irritation of sleep problems can make it easy to turn to a substance as a quick-and-easy solution, creating a vicious cycle that ultimately makes recovery harder in the long run.

A vicious cycle

The pain and discomfort that comes with addiction recovery can make a person more vulnerable to sleep issues, but this relationship can also work in reverse.

Research has shown that people who experience sleep deprivation and unhealthy sleep cycles are at greater risk of developing substance use disorders. Drugs like cannabis, Ambien, and alcohol are all popular go-to drugs for those experiencing sleep issues, and on the flip side, people who feel fatigued and groggy in their waking life can turn to stimulants in order to keep feeling functional.

Research shows that sleep can have a drastic impact on helping the brain conduct important tasks, such as clearing out potentially dangerous substances like beta-amyloid proteins. Research has found that even one night of sleep deprivation can increase the amount of beta-amyloid in the brain.

With sleep deprivation being shown to hinder cognitive function and judgment, not getting enough sleep can also make it harder for people to manage their impulses and avoid making impulsive decisions that lead to relapse.

With sleep issues worsening the health problems associated with addiction, and addictions giving rise to sleep issues, the vicious cycle created between sleep deprivation and addiction can compound the challenge of recovering from one or both of these issues and make it especially important to understand how one side influences the other.

Getting your sleep back on track

If you’re dealing with insomnia while recovering from addiction, it can feel like you’re fighting an unwinnable war as you try to prevent both negative influences from overwhelming you. Though it won’t be easy, alongside seeking professional treatment for insomnia, there are always ways to help along your recovery, manage this cyclical relationship, and maximize your chances of achieving a high standard of sleep.

Get the help you need with recovery

One of the key things to bear in mind when struggling with sleep and addiction is that making a full recovery from your addiction will drastically improve your quality of sleep. With this in mind, it’s important to remember there are resources available for people struggling with addiction, sleep deprivation, and a combination of both.

Seeking professional assistance with any mental health problem can be daunting, especially when you’ve never discussed your mental health challenges openly in the past.

Once you can get over this initial hurdle, the right help will allow you to flesh out a clear roadmap to recovery, and benefit from the expertise of people who will show you you’re not alone in the challenges you’re facing.

Seek support for sleep problems

Whether your addiction is mild or severe, everyone can make positive changes to their daily routine and habits that will help them improve their overall quality of sleep. In many cases, improving your sleep habits can improve your sleep.

If you continue to experience poor sleep or insomnia, seek help from your doctor or the sleep team at an accredited health care center.

The recommended treatment for insomnia is cognitive behavioral therapy (CBT-I). It addresses the thoughts and behaviors that keep you from sleeping well. The Society of Behavioral Sleep Medicine has a directory of behavioral sleep medicine providers who offer CBT-I.

Final thought

Addiction and sleep deprivation have a complex reciprocal relationship that can make the road to recovery even harder. However, by understanding this link, seeking the professional help you need, and adopting healthier sleeping habits, you’ll be able to develop a healthier relationship with sleep and move more confidently toward your benchmarks for recovery.

As you face the challenges of addiction recovery and its effects on sleep, we hope this guide has helped you understand the state of your health, take charge of your recovery, and look forward to a higher quality of sleep each night.

Medical review by John Saito, MD

Related:

• Opioid use, pain linked to sleep problems
• Sleeping pills, stimulants & prescription drug abuse
• Multiple mood and anxiety disorders cause insomnia

Authored by: Sophie Bishop

Sophie Bishop is a medical journalist. Sophie aims to spread awareness through her writing around issues to do with mental health and well-being and is looking to connect with an engaged audience. Contact Sophie via her website: https://sophiebishop.uk/.

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There is evidence to suggest that sleep can have an impact on epilepsy, and epilepsy can contribute to sleep problems.

Sleep deprivation may trigger seizures

For people with epilepsy, sleep deprivation has been linked to an increased risk of seizures. This may be because sleep deprivation can disrupt the normal functioning of the brain, leading to an increase in abnormal electrical activity that can trigger seizures.

It’s important for people with epilepsy to get enough high-quality sleep to help manage their condition.

Sleep disorders linked to epilepsy

In addition, certain sleep disorders, such as sleep apnea, have also been linked to an increased risk of epilepsy. Sleep apnea is a condition in which a person’s airways become blocked during sleep, interrupting their breathing. This can cause the brain to become oxygen-deprived, which may increase the risk of seizures.

Epilepsy may be linked to other sleep disorders as well. One study found that 43 percent of participants with epilepsy had clinically significant insomnia. In this sample, researchers found that insomnia was associated with poor short-term seizure control and worsened quality of life.

How epilepsy impacts sleep

While sleep problems may affect symptoms of epilepsy, epilepsy can also worsen the ability to get good sleep or worsen existing sleep disorders.

Nighttime seizures can lead to sleep disruptions or awakenings. In fact, the Epilepsy Society notes that, for some people, the effects of having a seizure may upset sleep patterns for several days.

Also, some drugs used to treat epilepsy may interfere with sleep. Some medications may make people sleepier or lead to problems falling or staying asleep.

Managing sleep and epilepsy

Getting adequate, high-quality sleep may help to reduce the frequency and severity of seizures in people with epilepsy. Follow these 14 tips to improve your sleep.

People with trouble sleeping should speak with a health care provider to identify the cause of their sleep problems.

Medical review by Rafael J. Sepulveda-Acosta, MD

Related:

• Insomnia, poor sleep common in patients with epilepsy
• Brain chemical could be key to happiness

Authored by: Kate Robards

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Sleep and COPD are connected in several ways.

Breathing difficulties from COPD affect sleep

People with COPD may experience sleep disturbances due to their condition. They may experience symptoms such as coughing, wheezing, and shortness of breath. These symptoms can be particularly severe at night, making it difficult for people with COPD to get a good night’s sleep.

Breathing difficulties can make it difficult to fall asleep and stay asleep, leading to poor sleep quality and a condition known as obstructive sleep apnea. Sleep apnea is a sleep disorder in which a person’s airway becomes blocked during sleep, causing them to stop breathing briefly. This can lead to disrupted sleep and a range of health problems, including heart disease and stroke.

When COPD and sleep apnea occur together, it’s known as “overlap syndrome.” Combined, these two conditions cause a major drop in oxygen during sleep, which increases the risk of chronic health problems.

Sleep problems can worsen COPD symptoms

Poor sleep can worsen symptoms of COPD, as the body relies on sleep to repair and regenerate. Lack of sleep can lead to fatigue and increased inflammation in the body, which can make breathing difficulties worse.

Lack of sleep can also weaken the immune system, making a person more susceptible to respiratory infections, which are a common complication of COPD. In turn, illness can worsen COPD symptoms and make it even harder to sleep.

Also, a recent study found a link between poor sleep and an increased risk of life-threatening COPD flare-ups. The risk for these flare-ups, which are sudden bouts of worsened breathing, was 25 to 95 percent higher in people with poor sleep.

Conclusion

Sleep and COPD are connected in that COPD can cause sleep disturbances, and sleep disturbances can worsen the symptoms of COPD.

It’s important for people with COPD to prioritize healthy sleep habits and seek help if they’re experiencing sleep problems. By addressing your sleep needs, you can improve your symptoms and overall health.

Medical review by Reeba Mathew MD, FCCP

Related:

• Sleeping pills could have harmful side effects for COPD patients
• Insomnia a risk for chronic obstructive pulmonary patients

Authored by:

Kate Robards

The post Sleeping with COPD appeared first on Sleep Education.

Migraines can lead to sleep problems. People with migraines may have trouble falling or staying asleep. Some treatments for migraines affect the sleep cycle and may need to be adjusted for optimal sleep.

There’s also evidence that disrupted sleep can trigger migraines. Common sleep disorders that may keep you from getting enough quality sleep each night include obstructive sleep apnea, insomnia, and restless legs syndrome. Sleep disorders, a lack of sleep, or changes in your sleep cycle may trigger migraines. Getting enough quality sleep could help prevent a migraine attack.

People with migraines may get less quality sleep

A 2021 study published in Neurology found that adults and children with migraines may get less quality, rapid eye movement (REM) sleep time compared to people who don’t have migraines.

The meta-analysis included 32 studies involving more than 10,000 people. The researchers analyzed recent studies to better understand how migraines affect people’s sleep and the severity of their headaches.

According to the analysis, adults with migraines rated their sleep quality more poorly than people without migraines. When researchers looked at the results of overnight sleep lab tests, they discovered that adults and kids had less REM sleep compared to people without migraines.

REM sleep is the stage of sleep when your brain activity increases. It’s during this stage of sleep that you dream. REM sleep is critical for learning and memory consolidation.

The study also found that children with migraines experienced more sleep disruptions but fell asleep more quickly than their healthy peers. This suggests that these kids may fall asleep more quickly because they may be sleep-deprived.

Similarly, a 2005 study exploring the relationship between sleep and headaches found that more than half of people with migraines had trouble falling and/or staying asleep at least occasionally. 71% of study participants reported having headaches that woke them up from sleep.

In this study sample, 38% of people reported sleeping less than 6 hours per night. These participants had more severe headaches.

While there is still more to be learned about the relationship between sleep and migraines, these studies emphasize that sleep and migraines are linked. Improving your sleep may reduce or prevent migraines. To improve your sleep, follow these tips.

Medical review by Andrea Matsumura, MD

Related:

• Tension Headaches, Naps and Insomnia

Authored by:

Kate Robards

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Alzheimer’s disease is the most common cause of dementia. Dementia is a general term for a decline in memory loss and cognitive abilities.

Alzheimer’s affects memory, thinking, and behavioral patterns. It is a degenerative brain disease that typically worsens over time if not treated accordingly. More than six million Americans are living with Alzheimer’s.

Getting quality, deep sleep and the recommended amount of sleep each night may be protective against the development of various types of dementia such as Alzheimer’s disease.

How sleep detoxes the brain

Recent research suggests that during deep sleep, the brain removes toxins associated with Alzheimer’s.

The development of Alzheimer’s has been linked to increased levels of proteins in the brain. Research suggests that the buildup of these proteins contributes to cognitive decline.

A study published in the journal Science revealed that cerebrospinal fluid carries these waste products away from the brain during deep sleep, acting as a guard to cognitive function.

This video shows the waves of fluid that flow into the brain during sleep to “deep clean” these harmful proteins.

Sleep duration may play a role

There’s also mounting research to suggest that getting too little—or even too much—sleep could increase your risk for Alzheimer’s disease

A report published in JAMA Neurology found that people who sleep less than six hours per night had elevated levels of the proteins that are considered markers for dementia such as Alzheimer’s.

Interestingly, the same study also reported that adults who slept more than nine hours per night also showed a decline in cognitive ability. Sleeping less than six hours or more than nine hours was also linked to more symptoms of depression and higher body mass index (BMI).

The AASM recommends that adults get seven or more hours of sleep per night. However, in young adults, 9-10 hours could be needed if there is sleep deprivation.

A lack of sleep may also play a role in Alzheimer’s.

In fact, a 2018 study found that just a single night of sleep deprivation increased the amount of Alzheimer’s-related toxins in the brain.

The relationship between sleep and Alzheimer’s is complex. These studies highlight the importance of deep, quality sleep in lowering the risk of cognitive decline. While there is still more research to be done, these recent findings suggest that prioritizing sleep may support brain health.

Medical review by Rafael J. Sepulveda MD, DABOM, and Reeba Mathew, MD, FCCP

Related:

• Short sleep linked to aging brain
• Sleep and growing older
• Acting out dreams linked to developing dementia

Authored by:

Kate Robards

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PCOS is the most common cause of female infertility. It affects as many as 5 million U.S. women of reproductive age. But PCOS affects women long after their child-bearing years too.

Studies have found links between PCOS and other health problems, including sleep apnea.

The connection between PCOS and sleep apnea

Obstructive sleep apnea (OSA) is a common and serious sleep disorder that causes you to stop breathing during sleep. When you have OSA, your airway becomes blocked repeatedly during sleep. This limits the amount of air reaching your lungs.

One study reports that the risk for OSA is at least 5-to-10-fold higher in women with PCOS compared to those without PCOS.

Long-term, untreated sleep apnea can contribute to a range of health problems, including type 2 diabetes.

This is important because women with PCOS are often insulin resistant, which increases their risk for developing type 2 diabetes. In fact, more than half of women with PCOS develop type 2 diabetes by age 40.

Research has found that women with PCOS may be more likely to experience poor sleep quality or chronic daytime sleepiness. These may be symptoms of OSA.

If you feel tired or unrefreshed after waking up even though you have had a full night of sleep, it may be due to OSA. During the day, you may feel fatigued, have difficulty concentrating or may even unintentionally fall asleep. This is because your body is waking up many times during the night when you have OSA.

Untreated sleep apnea may worsen other PCOS symptoms. Researchers have suggested that treating OSA may positively impact the health and quality of life with PCOS by reducing the risk of health problems such as type 2 diabetes, obesity, and cardiovascular disease.

The leading treatment for sleep apnea is continuous positive airway pressure (CPAP) therapy.

If you’re experiencing symptoms of OSA, contact an accredited sleep center near you for an evaluation.

Medical review by Reeba Mathew, MD, FCCP

Related:

• Sleep & women
• Sleep-disordered breathing & intimacy
• The sound of silence: women keep quiet about snoring, sleep apnea
• Women with OSA and cardiac symptoms have high incidence of cardiac dysfunction

Authored by:

Kate Robards

The post Women with PCOS may have higher risk of sleep apnea appeared first on Sleep Education.

Left untreated, moderate and severe obstructive sleep apnea can more than double your risk of dying from heart disease.

According to the AASM, there are five key warning signs and risk factors for sleep apnea: snoring, choking or gasping during sleep, fatigue or daytime sleepiness, obesity (BMI of 30 or higher) and high blood pressure.

“We estimate that about 23.5 million Americans have undiagnosed obstructive sleep apnea, which increases their risk for heart problems,” said AASM President Dr. Kelly A. Carden. “Anyone who experiences snoring, choking or gasping during sleep should talk to a medical provider about their risk for sleep apnea.”

The AASM warns that untreated, severe obstructive sleep apnea hurts HEARTS by increasing the risk of:

H – Heart failure
E – Elevated blood pressure
A – Atrial fibrillation
R – Resistant hypertension
T – Type 2 diabetes
S – Stroke

Additionally, a scientific statement on sleep duration and quality from the American Heart Association states that moderate and severe sleep apnea are associated with an elevated risk of cardiovascular disease.

Find out more about the warning signs and risk factors for sleep apnea. If you or a loved one has any of the symptoms of sleep apnea, you should speak with your medical provider or reach out to an AASM-accredited sleep center.

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The British study involved nearly 10,000 adults who completed a health survey. Four years later they completed the survey again. They had an average age of 62 years, and their health outcomes were followed for an average of 9.5 years.

Sixty-nine percent were classified as “average” sleepers. They reported sleeping 6 to 8 hours on average in a 24-hour period. Twenty-one percent were “short” sleepers who reported a sleep duration of less than 6 hours. Ten percent were “long” sleepers who reported sleeping more than 8 hours.

During the study period 346 people had at least one stroke. The risk of stroke was 46 percent higher among long sleepers. The risk was even greater among those who reported a long sleep duration on both surveys. They were two times more likely to have a stroke.

The highest risk was found in people whose sleep duration increased from “short” on the first survey to “long” on the second survey. They were 3.75 times more likely to have a stroke.

So does this mean that getting too much sleep will kill you? To borrow the words of The Bard, is sleep literally, “the death of each day’s life”? Not at all.

The study was unable to examine cause and effect. So the authors concluded that long sleep may be a “marker of increased stroke risk in older people.”

They also noted that the strokes may have been caused by health or sleep problems that were not measured by the study. For example, study subjects were not screened for obstructive sleep apnea. Men with severe OSA are nearly three times more likely to have a stroke.

An editorial published with the study also noted that there is a “lack of evidence that sleeping for longer than 8 hours has adverse health effects.” The authors suggested that other underlying medical problems are more likely to deserve the blame.

So before you burn your pillow and vow to never sleep again, keep two things in mind:

1. Sleep is good for you – really, really good for you. Along with a healthy diet and regular exercise, sleep is one of the three pillars of a healthy lifestyle.
2. In general, more sleep is good, not bad. It’s hard to get “too much” sleep on a regular basis. Your body will let you know when it’s had enough. So if you’re tired, then sleep. Enjoy it. Love it. Wrap yourself up in it. The American Academy of Sleep Medicine recommends that you start by getting at least 7 hours of sleep each night. Instead of worrying about “too much” sleep, focus on getting healthy sleep.

Also, remember that sleep is an indicator of your health. Poor sleep may be a warning sign for an undetected health problem. Make sure that your sleep duration is a part of the conversation when you talk to your doctor:

• Let your doctor know if you get 8 to 9 hours of sleep each night and still feel unrefreshed. Non-restorative sleep can be a sign of a sleep disorder such as obstructive sleep apnea.
• Tell your doctor if you suddenly start sleeping much longer than normal. This could be a warning sign of a health problem, especially in older age.
• Contact an accredited sleep center and talk to a sleep doctor if you have an ongoing sleep problem.

Gentle sleep is no killer. You can rest assured tonight, sleep is still the “chief nourisher in life’s feast.”

Learn more about the study in the journal Neurology:  Sleep duration and risk of fatal and nonfatal stroke.

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“Sleep problems may be a hidden epidemic in the MS population, separate from MS fatigue,” lead author Dr. Steven Brass said in a news release. He is co-medical director of the UC Davis Sleep Medicine Laboratory.

Multiple sclerosis is a crippling disease that affects the brain and spinal cord. It causes the body’s immune system to damage the protective covering that surrounds the nerves. This damage disrupts messages between the brain and other parts of the body. The cause of the disease is unknown.

The study involved almost 2,400 people diagnosed with MS. Each completed a survey about MS history and duration, medication use and detailed sleep history. More than half of the study group said it took them longer than a half hour to fall asleep at night. Nearly 11 percent reported taking medication to fall asleep.

Results show that 70 percent of the study group screened positive for at least one sleep disorder. Nearly 38 percent had symptoms of obstructive sleep apnea (OSA). OSA is a chronic disease that involves repetitive pauses in breathing during sleep. Almost 32 percent reported symptoms of moderate to severe insomnia. Insomnia occurs when you have trouble falling asleep, staying asleep or waking up too early. Around 37 percent had signs of restless legs syndrome (RLS). RLS is a sleep disorder that affects the nervous system and makes you have an overwhelming urge to move your legs.

Despite these common symptoms, most of the participants had not been diagnosed with a sleep disorder by a doctor. Just 4 percent of those with symptoms of OSA had been diagnosed by a doctor. Similar data were seen for the other sleep disorders as well.

“This work suggests that patients with MS may have sleep disorders requiring independent diagnosis and management,” said Brass.

Be sure that you never ignore an ongoing sleep problem. You don’t have to go through life feeling tired, exhausted and frustrated. Help is available. Talk to your doctor. Ask about setting up an appointment with a sleep specialist at an accredited sleep center.

The study is published in the September issue of the Journal of Clinical Sleep Medicine.

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