Healthy sleep habits are strongly linked to cardiovascular issues such as heart disease, heart attack, and high blood pressure, as repeated drops in oxygen during sleep lead to vascular inflammation and if left untreated, lack of quality sleep can drastically increase the chances of heart disease.

Poor sleep habits are associated with a decline in cognitive function, issues with memory loss, and even higher risk of vascular dementia. Deep, quality sleep is absolutely critical for clearing the metabolic waste that improves neurological health and constant lack of sleep will impair that process.

Sleep apnea can worsen lung disease and has been known to have drastically negative impacts on COPD, pulmonary hypertension, and asthma. Healthcare providers heavily emphasize the importance of a good night’s sleep for patients at high risk for respiratory disease.

When we fail to get enough sleep, our bodies produce fewer protective immune cells such as t-cells which help to fight infections. Less antibodies are produced without adequate sleep which can weaken our immune system’s defenses. Healthy sleep habits help our bodies to rest, repair, and produce immune cells needed to promote overall health.

Lack of sleep or low sleep quality can reduce insulin sensitivity and increase cortisol which increases fat storage. Both can have serious risks for patients with type 2 diabetes and make weight loss/management more challenging. 

Mental health and sleep hygiene are very closely connected and strongly influence one another. Certain mental health issues can make it harder to fall asleep and stay asleep due to the “fight or flight” feeling that often accompanies chronic stress and anxiety. Anxiety disorders and depression also cause insomnia and have negative effects on ones circadian rhythm.

As with our physical health, focusing on mental health can support a consistent sleep schedule and wake time which positively impacts the body’s internal clock (circadian rhythm). 

Some medications improve sleep, while others disrupt it. Medicines such as decongestants and steroids act as stimulants which interfere with our ability to fall asleep, stay asleep, and avoid daytime sleepiness. Sleep aides and medicines that cause drowsiness (antidepressants, opioids, antihistamines, etc.) can make falling asleep easier but typically reduce sleep quality, disrupt breathing, and worsen apneas. 

A large part of sleep health is influenced by what we consume such as nicotine and caffeine (found in coffee, soda, and energy drinks) which directly affect your brain and sleep cycle which can make it hard to unwind to fall asleep. Alcohol may help you fall asleep faster but it also shortens REM sleep and worsens both snoring and apneas. Large meals that are heavy on fat content may hinder digestion and increase reflux and can keep you from getting enough sleep by causing frequent awakenings.

There’s a two-way relationship that exists between obesity and sleep wellness. Poor sleep hygiene can negatively affect hormones that regulate hunger (leptin, ghrelin, etc.) and can increase appetite for high-calorie foods.

On the other hand, restful sleep can support metabolism and help the body store energy more efficiently which contributes to the motivation needed to remain physically active.

Our bodies and more specifically, our internal clock, thrive when we have a routine in place. A consistent bedtime routine eases anxiety around sleep, helps your body know when to wake up, and will improve the quality of the sleep you’re getting.

The quickest and easiest way to improve your sleep is to make sure your bedroom is cozy and ready for a good night’s sleep. Be sure your room is dark (blackout curtains are an excellent addition to your decor), keep the room cool, and take measures to ensure you have a quiet room, even if it means wearing earplugs.

While many of us love a light snack, aim to finish all medium to large size meals at least 2 to 3 hours before you go to bed because digestion can reduce deep and REM sleep. Laying down too soon after bedtime can increase your chances of reflux, bloating, or any other discomfort that might keep you from falling asleep.

For many people, laying down in a comfortable bed to rest at the end of the day is fairly relaxing. However, the stresses you deal with during the day can still impact your sleep hours later. Do your best to remove unnecessary stress and avoid stressful situations.

Assuming that part of your sleep and sleep schedule isn’t a big deal simply because it’s always been the same can be dangerous. If you change your routine and your diet but you’re still dealing with the symptoms we’ve reviewed, see a doctor. Sleep apnea, if left untreated, can be dangerous and for some, sleep therapy can be life-changing.

The most common type of sleep apnea, Obstructive Sleep Apnea, is a sleep disorder in which a person's airway is either partially or completely blocked off during sleep. These obstructions are typically caused by the over-relaxation of muscles in the back of the throat but can also be caused by other physical conditions such as obesity, large tonsils/adenoids, and even chronic nasal congestion.

Individuals diagnosed with Central Sleep Apnea experience pauses in breathing (apneas) due to their brain’s failure to properly signal the muscles that control breathing. Unlike Obstructive Sleep Apnea, breathing pauses aren’t due to airway blockages. Instead, Central Sleep Apnea patients experience a failure in communication between the brain and the body’s respiratory muscles. 

Complex Sleep Apnea, also referred to as treatment-emergent sleep apnea, occurs when individuals experience features of both Obstructive Sleep Apnea and Central Sleep Apnea. In most cases, a diagnosis of Complex Sleep Apnea will follow the unsuccessful treatment of Central Sleep Apnea when it’s discovered that events (apneas and/or hypopneas) are still occurring which typically indicates that along with a neurological issue, there is also an obstruction or collapse of an airway present.      

• Consistent, chronic snoring 

• Pauses in breathing 

• Difficulty concentrating

• Memory loss

• Excessive daytime sleepiness

• Morning headaches

• Irritability or mood swings

• Waking up gasping or choking

• Trouble falling asleep

• Restless tossing and turning

• Dry mouth

• Night sweats

• Vivid dreams/fragmented sleep

• Frequent awakenings

A Continuous Positive Airway Pressure (CPAP) Device treats sleep apnea by delivering constant, pressurized air that prevents the airway from collapsing during sleep. CPAP machines are also made in APAP (Auto-titrating Positive Airway Pressure) and BiPAP (Bi-level Positive Airway Pressure) models and the type of machine that your healthcare provider prescribes will depend on your individual diagnosis, needs, and medical history.

As an alternative to the standard device and machine treatments, alternative therapy devices such as the iNap and the eXciteOSA offer sleep apnea patients another route for treating sleep apnea. These devices work in a variety of ways depending on the model you choose but will treat apneas/hypopnes through techniques such as vibration or negative airway pressure.

For sleep disorder patients who prefer a non-appliance approach to treatment, custom-made oral appliances such as mandibular advancement devices (MAD) fit over the teeth and work by repositioning the jaw and the tongue to help keep the airway open. These types of appliances, depending on the individual user, may also reduce or eliminate snoring.

This month, National Sleep Awareness month, health organizations such as the National Sleep Foundation and the American Academy of Sleep Medicine promote sleep education and focus on outreach in hopes of improving public health.

Each March, dozens of articles are published, webinars are hosted, and additional resources are made available for those who are looking to take the first step towards improving their lives.