Sleep

Disruptions in circadian rhythms, also known as circadian rhythm sleep-wake disorders, can result from various factors, including:

Shift work: Working night shifts or rotating schedules can desynchronize the internal clock.

Jet lag: Traveling across multiple time zones can temporarily confuse the biological clock.

Lifestyle habits: Irregular sleep schedules, excessive screen time before bed, or exposure to artificial light at night can interfere with natural rhythms.

Medical conditions: Certain health issues, such as depression or neurological disorders, may contribute to rhythm disruptions.

Age-related changes: Older adults often experience a natural shift in their circadian rhythms, leading to earlier wake and sleep times.

When circadian rhythms are out of sync, a person may experience:

• Difficulty falling or staying asleep
• Daytime fatigue and decreased alertness
• Mood changes, such as irritability or depression
• Impaired concentration and memory
• Gastrointestinal issues

These symptoms can impact daily functioning and increase the risk of chronic conditions such as cardiovascular disease, obesity and diabetes. 

Treatment for circadian rhythm disorders focuses on resetting the internal clock. Some strategies may include:

Light therapy: Exposure to bright light at specific times can help regulate the sleep-wake cycle. For example, morning light exposure is beneficial for individuals with delayed sleep phase disorder, while evening light can help those with advanced sleep phase disorder.

Chronotherapy: Chronotherapy gradually adjusts bedtime and wake-up time over several days to align with your desired schedule. This approach requires consistency and commitment.

Melatonin supplements: Taking melatonin supplements at the right time can support the body’s natural rhythm. It is essential to consult a healthcare provider for guidance on timing and dosage.

Sleep hygiene practices: Adopting healthy sleep habits can promote regular circadian rhythms. Recommendations include:

• Maintaining a consistent sleep schedule
• Avoiding caffeine and heavy meals close to bedtime
• Reducing screen time before bed
• Creating a dark, quiet, and comfortable sleep environment

Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I addresses behaviors and thought patterns that can interfere with sleep. This therapy can be effective for those with insomnia linked to circadian rhythm disruptions.

Medication: In some cases, clinicians may prescribe medications to manage symptoms or address underlying conditions contributing to rhythm disruptions.

Nasal breathing plays a crucial role in maintaining optimal sleep health. The nose acts as a natural filter, humidifier, and temperature regulator for the air entering lungs. When breathing through the nose, the air is warmed and moistened, preventing irritation to the airways. Additionally, nasal breathing promotes the release of nitric oxide, a compound that helps expand blood vessels and improve oxygen uptake. This contributes to better overall respiratory function and can reduce the likelihood of snoring.

In contrast, mouth breathing during sleep can contribute to snoring and disrupt the quality of rest. When breathing through the mouth, air may pass through the throat with more force, causing vibrations of the soft tissues in the airway – a common cause of snoring. Chronic mouth breathing can also lead to dry mouth and throat, increasing the likelihood of discomfort during sleep.

Healthy sleep should not be a luxury; but it should be a fundamental requirement for optimal physical and mental health. During sleep, your body undergoes essential processes contributing to tissue repair, immune system reinforcement, memory consolidation, and overall cognitive function. A lack of adequate sleep can lead to a range of issues, including mood disturbances, decreased concentration, weakened immune system, and an increased risk of chronic conditions such as obesity, diabetes, and cardiovascular disease.

Healthy sleep is a complex process overseen by the circadian rhythm – the internal biological clock regulating the sleep-wake cycle. The sleep cycle consists of various stages, including non-REM (rapid eye movement) and REM sleep. Non-REM sleep is divided into three stages, with each stage contributing to different aspects of rest and restoration. REM sleep, on the other hand, is linked to dreaming and emotional processing.

• Stick to a consistent schedule: Going to bed and waking up at the same time every day helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.
• Create a relaxing bedtime routine: Engaging in calming activities before bed, such as reading, gentle stretching, or practicing relaxation techniques, can signal your body that it is time to wind down.
• Mind your environment: Keep your sleep environment conducive to rest by ensuring a comfortable mattress and pillows, adjusting room temperature, and minimizing noise and light disruptions.
• Limit screen time: The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. Aim to reduce screen exposure at least an hour before bedtime.
• Watch your diet: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep. Opt for light, easily digestible snacks if needed.
• Stay active: Regular physical activity promotes better sleep but aim to finish vigorous exercise at least a few hours before bedtime to allow your body time to wind down.
• Manage stress: Practicing stress-reduction techniques, such as mindfulness, meditation, or deep breathing exercises, can help calm your mind and prepare it for sleep.
• Limit naps: While short daytime naps can be refreshing, long or irregular napping can interfere with your nighttime sleep.
• Seek natural light exposure: Exposure to natural light during the day helps regulate your body's internal clock and improve sleep quality.

Sleep disorders encompass a wide range of conditions, which can affect the quantity and quality of sleep you receive. Some of the most common sleep disorders include:

• Obstructive Sleep Apnea (OSA): This disorder occurs when the muscles at the back of the throat do not keep the airway open, resulting in brief interruptions in breathing while sleeping. OSA can lead to daytime fatigue, high blood pressure, and an increased risk of heart disease.
• Insomnia: Insomnia can be described by difficulty falling asleep or staying asleep, leading to daytime fatigue, irritability, and impaired brain function.
• Narcolepsy: Narcolepsy is a neurological disorder causing sudden and uncontrollable episodes of sleep during the day, often accompanied by muscle weakness (cataplexy).
• Restless Legs Syndrome (RLS): RLS is characterized by uncomfortable sensations in the legs, often accompanied by an irresistible urge to move them, which can disrupt sleep.
• Sleepwalking and Night Terrors: These disorders involve abnormal behaviors during sleep, such as walking, talking, or acting out vivid dreams. They can lead to fragmented sleep and potential safety risks.

CPAP therapy is an established and effective treatment for obstructive sleep apnea (OSA). It involves the use of a CPAP machine, which delivers a continuous stream of air through a mask that the individual wears over their nose and/or mouth. This air pressure keeps the airway open and helps prevent interruptions in breathing.

CPAP therapy is only as effective as the quality of its supplies and equipment. Some key components are: 

• CPAP Machine: The heart of CPAP therapy, this device generates the pressurized air and users can adjust it to the prescribed level.
• CPAP Mask: Masks come in various styles, including nasal masks, full-face masks, and nasal pillows. The choice depends on personal preference and the severity of the sleep disorder.
• Tubing: The air generated by the CPAP machine is delivered to the mask through flexible tubing.
• Filters: Filters ensure the air delivered is clean and free of allergens or irritants.
• Humidifier: Many CPAP machines include a humidifier to add moisture to the air, reducing the risk of dryness and irritation in the airways.

CPAP therapy can offer numerous benefits for individuals with obstructive sleep apnea, including: 

• Improved Sleep Quality: By keeping the airway open, CPAP therapy reduces interruptions in breathing, leading to more restful sleep.
• Reduced Health Risks: Effective management of sleep apnea can lower the risk of heart disease, stroke, and other related health issues.
• Enhanced Daytime Functioning: With better sleep, individuals often experience increased daytime alertness, improved mood, and brain function.
• Enhanced Relationships: CPAP therapy can positively impact relationships, as partners also benefit from quieter nights without the disruptive sounds of snoring.

Prioritizing healthy sleep is an investment in your overall well-being. By understanding the importance of healthy sleep and implementing practical strategies, you can achieve more restful nights and wake up each day feeling revitalized. Remember, healthy sleep can be a cornerstone of a healthier and happier life, and adopting these tips can pave the way for a brighter future. If sleep problems persist, consider consulting a healthcare professional to address any underlying issues and ensure you are on the path to optimal sleep health.

*This article is intended for informational purposes only and should not substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Related articles: 

Shedding Light on Seasonal Affective Disorder: How Light Therapy can Illuminate a Path to Wellness

Sources: 

Centers for Disease Control and Prevention. (2022, September 13). Tips for better sleep. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Centers for Disease Control and Prevention. (2022, December 14). Key sleep disorders - sleep and sleep disorders. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/key_disorders.html

CPAP benefits. Sleep Foundation. (2023, August 31). https://www.sleepfoundation.org/cpap/cpap-machine-benefits

Mayo Foundation for Medical Education and Research. (2019a, August 10). Sleep disorders. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/sleep-disorders/symptoms-causes/syc-20354018

Mayo Foundation for Medical Education and Research. (2022, May 7). 6 steps to better sleep. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

Mayo Foundation for Medical Education and Research. (2022b, December 2). Tips for a good night’s rest - mayo clinic minute: Sleep spoiler. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/sleep-tips/vid-20452641

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·       Masks get brittle and dirty from continued use.

·       Bacteria will build up inside the tubing and mask.

·       If you are ill while using your sleep apnea device, you will need to get new supplies once you are feeling better; viruses are known to stay alive in moist and confined areas for several weeks.

·       Disposable supplies are not intended to be used indefinitely.

·       Oils from your skin will cause the mask to lose elasticity, which you will compensate for by over tightening the straps; this may ultimately result in your facial skin breaking down.

·       Mask leaks will cause a loss of pressure and you will lose the benefits of your sleep apnea therapy.

·       Your skin may break down from continued use of a dirty mask.

The chart below is a guide as to the frequency Medicare and Medical Assistance may replace your disposable supplies, which may be different from commercial carrier’s standards. HCPCS Code is a reference to the codes that Medicare uses to identify products.

Please note: Medicare and Medical Assistance require that we document that the person is continuing to use the sleep apnea device, the products need to be replaced due to damage or wear and that the recipient is not receiving home health care or is not in a skilled nursing facility.

For existing Mayo Clinic Store patients who have placed at least two orders at a Mayo Clinic Store location, you can now re-order select supplies through our website by creating an account. 

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

The neck is a delicate and crucial part of the spine, and improper support can lead to neck pain, stiffness, and even headaches. Choosing a pillow that provides adequate neck support, such as a contoured memory foam pillow, can help maintain proper alignment and reduce strain, facilitating a more restful night's sleep.

For those dealing with back pain or discomfort, a pillow designed to support the natural curve of the spine is essential. Memory foam or orthopedic pillows can help distribute weight evenly and reduce pressure points, ensuring a more comfortable and supportive sleep surface for the back.

Many individuals experience knee pain or discomfort during sleep, especially as we age. Placing a pillow between the knees can help align the spine and reduce pressure on the hips and lower back. Specialty knee pillows made from memory foam or supportive materials can provide the necessary comfort and support for a peaceful night's sleep.

In the pursuit of aging well, prioritizing quality sleep is paramount. Choosing the right pillows for neck, back, and knee support can make a substantial difference in sleep quality and overall health. Investing in these supportive pillows is a proactive step toward fostering a comfortable sleep environment that promotes physical well-being and vitality in the aging process. As always, it's essential to consult with healthcare professionals to address individual sleep needs and ensure a personalized approach to aging well through the power of quality sleep.