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These 5 Tips Make Sleeping With a CPAP Machine Easy
These 5 Tips Make Sleeping With a CPAP Machine Easy
Sleeping with a CPAP machine can be annoying -- the mask covering your face, the hose tethering you to a machine that grumbles beside your bed. We get it. Undeniably, they can be a hassle, and that's a big reason why people opt to sleep without them. Up to 35% of people don't use their prescribed CPAP machine as intended. Some people only use it for a few hours each night, while others disregard it entirely.
We don't recommend doing that. Ignoring sleep apnea is serious as heart disease and high blood pressure. Instead of compromising your sleep quality and health, use these quick tips to make sleeping with a CPAP mask part of your routine.
1. Pick the right mask style
The good news is that CPAP machines have come a long way from the clunky old noise machine with a huge face mask. Newer models are very quiet, and there are various mask styles you can choose from. Modern CPAP machines offer mask variations that allow you to choose what works best for you.
Common CPAP mask styles:
Full-face masks: This coverage option is what people expect from CPAP machines. It covers both your mouth and nose. It's a good option for people with nasal congestion or those who breathe through their mouths at night.
Nasal mask: This mask only covers your nose. It's well suited for people who move around in their sleep.
Nasal pillow mask: This mask has the smallest face covering -- it sits across your upper lip and nostrils. This option is great for people who feel claustrophobic in full coverage options or wear glasses.
Oral mask: This mask covers only your mouth and is best suited for people who breathe out of their mouth at night.
Keep in mind what position you sleep in when choosing the style of mask. If you sleep on your stomach or side, the larger masks with various straps may push against your pillow.
2. Make sure your mask fits properly
Once you know which mask style best fits your needs, you must ensure it fits. An ill-fitting mask is uncomfortable and can leave you with a dry, stuffy nose. If you notice red marks on your face, it's too tight. On the other hand, you won't get the benefits CPAP machines offer if the mask is too loose.
Make adjustments each night until you find the perfect fit. When you adjust your mask, you should do so while lying down with the mask on your face. If you are having trouble getting your mask to fit properly, your doctor will be able to help you adjust the mask accordingly.
Getty Images/cherrybeans
3. Practice wearing it during the day
When you first put on a CPAP mask, it can feel a bit like having a facehugger from Alien clamped to your face. It takes time to get used to. The last thing you want to do is save the adjustment period for when you are trying to fall asleep. Instead, start wearing it during the day so you get used to the sensation of being on your face. Wear it while you're watching TV or reading a book. Soon enough, you won't notice it at all.
If you find that you can't tolerate wearing it during the day, try breaking it down into steps. Start with just the mask -- no hose or straps. Then slowly attach the hose and straps to the process.
4. Use the 'ramp' feature
CPAP machines are designed to push air into your airways to keep them from collapsing from sleep apnea. For some people, the feeling of forced air is hard to tolerate, especially in the beginning. Many CPAP machines have a "ramp" feature that starts with lower air pressure as you fall asleep and increases through the night. Work with your doctor to find your prescribed optimal pressure for your sleep apnea.
5. Be patient
Getting used to sleeping with a CPAP machine is an ongoing process that you should measure in terms of small steps. No one brings home their brand-new CPAP machine and immediately sleeps eight uninterrupted hours with it on. CPAP machines can help you sleep better and ultimately improve your health in the long run. Despite the sometimes annoying CPAP struggles, you'll feel more rested if you sleep with it.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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9 Tips to Help You Sleep Better While You're on the Road
9 Tips to Help You Sleep Better While You're on the Road
Whether you're going on vacation, a work trip or visiting family for the holidays, all that traveling can take a toll on your sleep... especially if you're crossing time zones. From bumpy plane rides to long car trips and the jet lag that comes with time changes, getting proper sleep while traveling isn't always easy. This is especially true if traveling itself makes you anxious. All of these disruptions can add up to travel fatigue, which can lead you to feel groggy, cranky and exhausted.
A full night's sleep is a crucial part of maintaining your physical and mental health. It promotes brain functions, repairs muscle tissue and boosts your mood so you can be your best self while you're away. Consider the tips below to help cure poor-sleep woes for your next trip and get better sleep while traveling.
What is travel fatigue?
Travel fatigue is the physical manifestation of travel's grievances. It can happen for instances such as: having anxiety about flying on a plane, stress from planning, long layovers, delayed flights or lack of sleep during travel. And although you're mentally drained, travel fatigue can make it more difficult to get restful sleep.
Jet lag
Aside from travel fatigue, jet lag during travel can also make it a struggle to achieve quality sleep. Jet lag is a temporary sleeping disorder that develops when you cross time zones, and your body is thrown out of whack from its regular sleep-wake cycle.
Our body heavily depends on outside factors like sundown, sunrise and eating times to regulate the release of melatonin. As a result, your body has a difficult time readjusting during travel, leaving you feeling tired and having difficulty concentrating.
How to sleep better during travel
Combat travel fatigue, jet lag and uncomfortable sleeping circumstances by following these tips.
Prepare your body for the new schedule
Starting three days before you go, set your bedtime an hour later (depending on the time zone of where you're traveling) each day. This will help your body become accustomed to the new time change that you'll be experiencing in a few days, and allow you to fall asleep at a reasonable time when you're away.
An exception to this rule: If you expect to be gone across time zones for only two days, stick to your regular sleeping schedule. By the time you adjust to the new time, you'll be getting ready to head back home.
Do as the locals do
Once you arrive at your destination, try to sync up to their schedule. When people are awake in the morning and out-and-about, you should be, too. When the people around you are gearing up for bed, you should be about ready to hit-the-hay, as well. Unless your stay is two days long, this will help your body readjust even if it means you'll be half-asleep at dinner.
Pack comfy
Pack your comfiest clothes for travel and a pillow to sleep with if you can fit it inside your suitcase. Loose-fitting fabrics can help you feel comfortable while you travel long distances, which is key if you're hoping to get some sleep while on the road.
A pillow can also make it easier to fall asleep. Bring a standard pillow for the back seat of a car or a C-shaped pillow to wrap around your neck while on a plane or train.
Eat nutritiously and drink water
Staying hydrated and eating well while traveling not only will help you remain fueled up for different stages of travel, but it will also keep you from feeling hungry or thirsty if you want to doze off on the plane or in the car.
Use light to your advantage
The sun is a signal to our circadian rhythm that it's time to be awake, and the night tells us it's time for sleep.
If you travel from west to east, the best times of day to get light exposure are the late morning and late afternoon. That way, you stay awake and vigilant during the day, but you give your body the chance to wind down into the nighttime. If you travel from west to east, remain in the sun into the evening to help adjust to the new time.
Avoid alcohol on your first day
Hear me out. As fun as it is to get a drink on the airplane on the way to your destination or at dinner when you arrive, alcohol messes with your sleep-wake cycle. This is something you want to avoid during your first day of getting acclimated to the new time.
Avoid caffeine and nicotine
Caffeine and nicotine are stimulants that will make your body feel like it wants to be awake. Caffeine can stay in your system for up to five to six hours, making you feel wired when you should be winding down for bed. Nicotine, on the other hand, causes cravings and has no time limit. That means you can be laying awake in bed feeling tired, but your body stays awake wanting more nicotine.
If you have to stay awake, keep moving
Like light, body temperature also plays an important role in regulating our sleep-wake cycles. If your body is higher in temperature, it's a signal that it's time to be awake. It's a reason why hot sleepers can have trouble getting quality sleep if they're too warm. By keeping your body in motion and your heart rate up, you can help fight grogginess and fatigue that come with travel.
Use natural sleep aids
Melatonin is always an option, but I'm always wary of recommending it, because it can mess with your body's natural production of melatonin. As an alternative, consider using natural sleep aids to help you fall asleep at night like herbal tea or CBD oil.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
When you think about all the things that affect your skin, sleep isn't usually the first thing to come to mind. You may have heard that quality sleep is essential for our overall well-being, but did you know that it's also a big factor that impacts our appearance? However, it's not always easy for us to get those recommended 7 to 9 hours of beauty sleep. According to the Centers for Disease Control and Prevention, an estimated 70 million Americans suffer from chronic sleep disorders.
So, what does poor sleep do to your appearance and health? Here's what we know.
Read more: Fall Asleep Faster by Doing This Thing Right Before Bed
The science behind beauty sleep
When you sleep, your body enters recovery mode and each stage of sleep is crucial to skin recovery. During varying stages of sleep, the body produces multiple hormones including human growth hormone, melatonin and cortisol. These hormones play critical roles in recovery including repairing skin from daily damage, keeping our skin looking youthful and protecting your skin from free radicals that can cause damage to cells.
When sleeping, every hour counts. If you're having trouble getting the recommended hours of sleep, check out our guide on how to get better sleep.
How sleep deprivation affects your appearance
A 2017 study found that lack of sleep has the potential to negatively affect your facial appearance and may decrease others' willingness to socialize with the sleep-deprived person. Here's how not getting enough shut-eye affects your appearance.
Skin: Let's start with the basics. Lack of sleep affects your appearance by making you look tired. You know, bags under the eyes and all that jazz. Not only does poor sleep affect your skin, but also its normal functions -- like collagen production. Excess cortisol due to the stress of sleep deprivation is a common cause of acne.
Hair: Lack of sleep also impacts your hair growth since collagen production is affected when we don't get enough sleep, making your hair more prone to thinning or hair loss. Sleep deprivation can also cause stress on the body and increase cortisol, which can lead to hair loss.
Eyes: Just one night of poor sleep is enough to cause dark circles under your eyes. Lack of sleep can cause the blood vessels around your eyes to dilate and create dark circles or puffiness. Depending on your natural skin tone, these dark circles may be visible as shades of blue, purple, black or brown.
Read more: How to Fall Asleep in 10 Minutes or Less
Marina Demeshko/Getty Images
Lack of sleep affects your body and mind
Sleep deprivation goes beyond affecting the way you look. Lack of sleep can also affect the way your body and mind work.
Impact of poor sleep on your body
Prolonged deprivation can make you feel sluggish and fatigued, which means less energy to get you through the day. Other studies have linked lack of sleep to an increased risk of heart disease, stroke, diabetes and high cholesterol due to the higher levels of cortisol.
Impact of poor sleep on your mind
Studies show that sleep deprivation can affect memory function and emotional stability, as well as impair decision-making skills. Poor sleep can hurt your performance at work, lead to mood swings and enhance emotions like anger and sadness.
Data from a 2021 study found that people ages 50 through 60 who got 6 hours or less of sleep were at greater risk of developing dementia. Those who got less sleep than the recommended seven hours, were 30% more likely to be diagnosed with dementia later in life than those who got the recommended hours of sleep.
The link between lack of sleep and weight gain
In addition to how you look, how you sleep can also impact your weight. Sleep deprivation has been linked to weight gain and a higher risk of obesity in men and women. Similarly, people with severe sleep apnea tend to experience increased weight gain.
One study that followed 68,000 middle-aged American women for 16 years found that women who slept five hours or less a night where 15% more likely to become obese over the course of the study than those who slept seven hours.
How to get a good night's sleep
Ready to catch up on some beauty rest? Follow these tips for sleeping for better skin:
How to build a good routine? Here are four steps to try:
1. Go to bed at approximately the same time each night. 2. Wake up at approximately the same time every morning. 3. Limit your naps to 30 minutes or less. 4. Maintain a regular sleep schedule on weekends.
Read more: How to Create the Ideal Environment for Better Sleep
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
Beauty Sleep Is Real. Try These Tips to Sleep Your Way to Youth
When you think about all the things that affect your skin, sleep isn't usually the first thing to come to mind. You may have heard that quality sleep is essential for our overall well-being, but did you know that it's also a big factor that impacts our appearance? However, it's not always easy for us to get those recommended 7 to 9 hours of beauty sleep. According to the Centers for Disease Control and Prevention, an estimated 70 million Americans suffer from chronic sleep disorders.
So, what does poor sleep do to your appearance and health? Here's what we know.
Read more: Fall Asleep Faster by Doing This Thing Right Before Bed
The science behind beauty sleep
When you sleep, your body enters recovery mode and each stage of sleep is crucial to skin recovery. During varying stages of sleep, the body produces multiple hormones including human growth hormone, melatonin and cortisol. These hormones play critical roles in recovery including repairing skin from daily damage, keeping our skin looking youthful and protecting your skin from free radicals that can cause damage to cells.
When sleeping, every hour counts. If you're having trouble getting the recommended hours of sleep, check out our guide on how to get better sleep.
How sleep deprivation affects your appearance
A 2017 study found that lack of sleep has the potential to negatively affect your facial appearance and may decrease others' willingness to socialize with the sleep-deprived person. Here's how not getting enough shut-eye affects your appearance.
Skin: Let's start with the basics. Lack of sleep affects your appearance by making you look tired. You know, bags under the eyes and all that jazz. Not only does poor sleep affect your skin, but also its normal functions -- like collagen production. Excess cortisol due to the stress of sleep deprivation is a common cause of acne.
Hair: Lack of sleep also impacts your hair growth since collagen production is affected when we don't get enough sleep, making your hair more prone to thinning or hair loss. Sleep deprivation can also cause stress on the body and increase cortisol, which can lead to hair loss.
Eyes: Just one night of poor sleep is enough to cause dark circles under your eyes. Lack of sleep can cause the blood vessels around your eyes to dilate and create dark circles or puffiness. Depending on your natural skin tone, these dark circles may be visible as shades of blue, purple, black or brown.
Read more: How to Fall Asleep in 10 Minutes or Less
Marina Demeshko/Getty Images
Lack of sleep affects your body and mind
Sleep deprivation goes beyond affecting the way you look. Lack of sleep can also affect the way your body and mind work.
Impact of poor sleep on your body
Prolonged deprivation can make you feel sluggish and fatigued, which means less energy to get you through the day. Other studies have linked lack of sleep to an increased risk of heart disease, stroke, diabetes and high cholesterol due to the higher levels of cortisol.
Impact of poor sleep on your mind
Studies show that sleep deprivation can affect memory function and emotional stability, as well as impair decision-making skills. Poor sleep can hurt your performance at work, lead to mood swings and enhance emotions like anger and sadness.
Data from a 2021 study found that people ages 50 through 60 who got 6 hours or less of sleep were at greater risk of developing dementia. Those who got less sleep than the recommended seven hours, were 30% more likely to be diagnosed with dementia later in life than those who got the recommended hours of sleep.
The link between lack of sleep and weight gain
In addition to how you look, how you sleep can also impact your weight. Sleep deprivation has been linked to weight gain and a higher risk of obesity in men and women. Similarly, people with severe sleep apnea tend to experience increased weight gain.
One study that followed 68,000 middle-aged American women for 16 years found that women who slept five hours or less a night where 15% more likely to become obese over the course of the study than those who slept seven hours.
How to get a good night's sleep
Ready to catch up on some beauty rest? Follow these tips for sleeping for better skin:
How to build a good routine? Here are four steps to try:
1. Go to bed at approximately the same time each night. 2. Wake up at approximately the same time every morning. 3. Limit your naps to 30 minutes or less. 4. Maintain a regular sleep schedule on weekends.
Read more: How to Create the Ideal Environment for Better Sleep
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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These 5 Tips Make Sleeping With a CPAP Machine Easy
These 5 Tips Make Sleeping With a CPAP Machine Easy
Sleeping with a CPAP machine can be annoying -- the mask covering your face, the hose tethering you to a machine that grumbles beside your bed. We get it. Undeniably, they can be a hassle, and that's a big reason why people opt to sleep without them. Up to 35% of people don't use their prescribed CPAP machine as intended. Some people only use it for a few hours each night, while others disregard it entirely.
We don't recommend doing that. Ignoring sleep apnea is serious as heart disease and high blood pressure. Instead of compromising your sleep quality and health, use these quick tips to make sleeping with a CPAP mask part of your routine.
1. Pick the right mask style
The good news is that CPAP machines have come a long way from the clunky old noise machine with a huge face mask. Newer models are very quiet, and there are various mask styles you can choose from. Modern CPAP machines offer mask variations that allow you to choose what works best for you.
Common CPAP mask styles:
Full-face masks: This coverage option is what people expect from CPAP machines. It covers both your mouth and nose. It's a good option for people with nasal congestion or those who breathe through their mouths at night.
Nasal mask: This mask only covers your nose. It's well suited for people who move around in their sleep.
Nasal pillow mask: This mask has the smallest face covering -- it sits across your upper lip and nostrils. This option is great for people who feel claustrophobic in full coverage options or wear glasses.
Oral mask: This mask covers only your mouth and is best suited for people who breathe out of their mouth at night.
Keep in mind what position you sleep in when choosing the style of mask. If you sleep on your stomach or side, the larger masks with various straps may push against your pillow.
2. Make sure your mask fits properly
Once you know which mask style best fits your needs, you must ensure it fits. An ill-fitting mask is uncomfortable and can leave you with a dry, stuffy nose. If you notice red marks on your face, it's too tight. On the other hand, you won't get the benefits CPAP machines offer if the mask is too loose.
Make adjustments each night until you find the perfect fit. When you adjust your mask, you should do so while lying down with the mask on your face. If you are having trouble getting your mask to fit properly, your doctor will be able to help you adjust the mask accordingly.
Getty Images/cherrybeans
3. Practice wearing it during the day
When you first put on a CPAP mask, it can feel a bit like having a facehugger from Alien clamped to your face. It takes time to get used to. The last thing you want to do is save the adjustment period for when you are trying to fall asleep. Instead, start wearing it during the day so you get used to the sensation of being on your face. Wear it while you're watching TV or reading a book. Soon enough, you won't notice it at all.
If you find that you can't tolerate wearing it during the day, try breaking it down into steps. Start with just the mask -- no hose or straps. Then slowly attach the hose and straps to the process.
4. Use the 'ramp' feature
CPAP machines are designed to push air into your airways to keep them from collapsing from sleep apnea. For some people, the feeling of forced air is hard to tolerate, especially in the beginning. Many CPAP machines have a "ramp" feature that starts with lower air pressure as you fall asleep and increases through the night. Work with your doctor to find your prescribed optimal pressure for your sleep apnea.
5. Be patient
Getting used to sleeping with a CPAP machine is an ongoing process that you should measure in terms of small steps. No one brings home their brand-new CPAP machine and immediately sleeps eight uninterrupted hours with it on. CPAP machines can help you sleep better and ultimately improve your health in the long run. Despite the sometimes annoying CPAP struggles, you'll feel more rested if you sleep with it.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
Trouble Sleeping? Your Diet Could Be Preventing Quality Rest
Trouble Sleeping? Your Diet Could Be Preventing Quality Rest
The food you eat impacts almost everything you do, which is one reason why it's so important to be conscious of what you put in your body. Good nutrition has tons of perks: It reduces the risk of diseases such as stroke, Type 2 diabetes and heart disease, boosts your mood and makes you feel more energized. It can even improve how you sleep at night, another major aspect to having a healthy body and mind. A full night's sleep offers a lot of the same benefits as conscious eating. In fact, they go hand in hand.
Eating the wrong foods at the wrong time can be harmful to your sleep quality, which plays an important role in maintaining your physical and mental health. On the flip side of the same token, you have a higher chance of making poor food choices after a night of bad sleep. Below, learn how you can improve your food choices to get higher-quality rest, including the best foods for better sleep and what you need to avoid.
Read also:How to Stay Cool at Night Even When It's Hot Outside
How poor sleep affects your health
The recommended amount of sleep for adults is seven to nine hours each night. During that time, your brain cycles through the four stages of sleep: three stages of NREM (non-rapid eye movement) and one stage of REM (rapid eye movement).
NREM sleep: The quiet sleep stages where your brain is working to retain memories and knowledge, in addition to repair, refresh, and restore your body.
REM sleep: The active sleep stage where your body is working to repair cells and muscle tissue, promote bone and muscle growth and helps strengthen the immune system.
If you're waking up often in the middle of the night or have trouble getting a full night's sleep, you prevent your body from running through its necessary processes that keep you healthy and productive. Continuous poor sleep puts you at risk for:
Heart disease
Stroke
Weight gain
High blood pressure
Bad memory
Weakened immune system
Unbalanced nutrition tends to be a common culprit for poor sleep, especially if you're eating certain foods too close to bedtime.
There's several foods you shouldn't eat too close to bedtime.
Natalia Lavrenkova/EyeEm/Getty Images
Nutrition for quality sleep
There seems to be a clear link between nutrition and your quality of sleep. To find out more, I spoke to Stephanie Nelson, a registered dietitian who works as a nutrition expert at the tracking app MyFitnessPal. Nelson explained, "The relationship between sleep and nutrition is very complex and we don't know everything about all the associations between sleep and food. However, a good general summary is that any biological process, including sleep, is influenced by getting the right amount of nutrients. "
"For example, having high blood sugar impacts your energy in the moment, which can prevent you from sleep," Nelson continued. "Other nutrients impact neurotransmitters that make it easier to relax and turn your brain off for sleep."
While food affects sleep, the amount of quality sleep you get can also impact your eating habits. Nelson said, "Interestingly, the relationship goes both ways. There's research showing that poor sleep can negatively impact hormone balances that affect your hunger, and people who sleep less tend to eat more overall."
Making more conscious choices about food and when you're eating it can make a big difference in your sleep quality.
The do's and don'ts on eating for better sleep
Here are Nelson's tips on how to eat for better sleep.
Do's
1. Eat a balanced dinner
"The building blocks of a balanced dinner are a protein source, high-fiber carbohydrate source, and a vegetable. This might look like a grilled marinated chicken breast, some quinoa, and roasted veggies," said Nelson. "You could also get more creative with it, like a coconut curry made with tofu and sauteed veggies, served over brown rice, or tacos made with the protein of your choice, some beans, and cabbage and onions (and all your other favorite toppings)."
A balanced diet is critical to good sleep.
Getty Images/Burcu Atalay Tankut
2. Eat foods that promote serotonin production
Serotonin is required for your body to make melatonin, the hormone responsible for regulating sleep. But Nelson also warns that toomuch serotonin is associated with poor sleep.
"In order for your body to produce the right amount of serotonin, you need to consume tryptophan, an amino acid you can find in most animal-based foods, oats, nuts, and seeds," Nelson explained. "You also need to have a carbohydrate source, which allows for tryptophan to be used for serotonin rather than other processes. Other nutrients like vitamin B6, present in sweet potatoes among other foods, are also needed for the right amount of serotonin production."
3. Eat around three hours before bedtime
You might have heard that you shouldn't eat right before bedtime if you want a good night's rest. But how soon, exactly, should you stop eating? "It's different for everyone," said Nelson. "Most experts recommend to eat three hours before bedtime for best sleep results, so start there, but definitely play with it. Some people can eat closer to bedtime and still have a good night's sleep," she said.
Don'ts
1. Avoid caffeine, sugary drinks and alcohol before bed
You probably know that caffeine isn't the best nighttime beverage, but what about alcohol or juices? Nelson says you should try to avoid those in the hours right before bed too.
"Being hydrated is key to a good night's sleep," she said. "Alcohol dehydrates you, so for the first step, reduce alcohol consumption near bedtime. High sugar drinks also can interfere with sleep, and anything with caffeine."
"If you're having trouble sleeping, definitely check when your most recent caffeinated beverages are consumed before bed," she noted.
2. Don't eat dessert close to bedtime
For individuals with a sweet tooth, don't eat foods like ice cream, cookies or chocolate before bedtime. Nelson explains that "low-fiber, high-sugar snacks before bed can cause a spike and then a drop in blood sugar." These irregular blood sugar levels can disrupt your sleep in multiple ways, making it hard for you get deep rest.
Try not to eat high-sugar snacks before bed.
LordHenriVoton/Getty Images
3. Don't overdo late-night indulgences
"Eating large amounts of any type of food too close to bedtime will probably affect your sleep, especially if it's high in sugar or fat. On the flip side, if you go to bed hungry that might also negatively impact your sleep," Nelson said
Life happens, and sometimes you need a midnight snack to avoid falling asleep with your stomach growling. Nelson advises eating something that's small, high in fiber and pairing it with protein "to keep your blood sugar from spiking and to keep you full until morning." She adds, "Try a banana with peanut butter or a handful of berries with yogurt."
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
How did you sleep last night? The question typically goes one of two ways -- well enough or terrible. On nights when you can't seem to fall asleep, you'll do just about anything to make it happen. And sometimes, counting sheep doesn't cut it. Use these six tips to fall asleep easier each night.
1. Use breathing techniques
Don't worry if you don't fall asleep immediately when you slip between the sheets. For most people, it takes 15 to 20 minutes to fall asleep. Breathing techniques are an effective way to relieve stress and relax. Some methods -- like 4-7-8 breathing -- are specifically designed to help you sleep better.
There are also guided meditation apps designed to help you sleep. Popular apps like Calm and Headspace have guided meditations that can help you drift off to sleep. Calm has celebrity sleep stories that feature favorites like Harry Styles, Matthew McConaughey and Emma Thompson.
2. Get out of bed
This one seems counterintuitive, but trust me. If you are awake after 20 minutes of trying to fall asleep, it's best to get out of bed. The last thing you want to do is associate your bed with scrolling through social media or watching TV. You want to save your bed for sleep.
Get out of bed and do something that relaxes you -- maybe that's light yoga or reading a book or listening to music. You want to avoid screens as much as possible. You shouldn't get back in bed until you are tired enough to fall asleep.
3. Adjust the temperature of your bedroom
Research shows that the best temperature for sleep is between 60 and 67 degrees Fahrenheit. When your room is too warm, it can impact your body's natural thermoregulation process and keep you awake.
If you are lying in bed and can't seem to fall asleep, check the temperature in your room. Then, don't jump right back in bed after you adjust the temperature. Let the room get cooler before you try to go back to sleep.
4. Try a white noise machine
If you're easily distracted by sounds -- like road noises or a family member who is still awake, you may want to try a white noise machine. White noise machines help you sleep by replacing intrusive noises with consistent calming ones -- think babbling brooks and rain. You can also opt for true white noise, which encompasses all the frequencies the ear can hear.
Getty Images/domoyega
5. Be careful with the nighttime snack
When you can't fall asleep and get out of bed, it's easy to wander to the refrigerator and see what's inside. It's better to skip that late-night snack. However, if you need to eat, be careful what you choose. You want to avoid foods that are loaded with sugars or processed carbohydrates.
Some foods contain melatonin and can help you sleep. These include milk, almonds and kiwis. As a rule, you want foods with slow-digesting proteins, like yogurt and peanut butter, or high-fiber carbs like whole grains, fruits and vegetables.
6. Consider a new mattress
Mattresses don't last forever . Typically, they have a lifespan of about seven to eight years. After that point, they stop giving you the comfort and support you need to get a good night's sleep. If you notice that you aren't getting quality sleep regularly, your mattress might be to blame.
Key signs you need a new mattress
You have trouble falling asleep at night.
Your back hurts when you wake up.
If your mattress is sagging or asymmetrical. Look for lumps of impressions of where you sleep.
Your mattress is loud -- it groans and pops when you toss and turn.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Need Better Cell Phone Reception? Try These 10 Tips to Boost Your Weak Signal
Need Better Cell Phone Reception? Try These 10 Tips to Boost Your Weak Signal
No matter how connected we all are, service disruptions, bad weather and remote locations can all lead to weak or no cell phone signal. That's not good if you need to get directions in the middle of nowhere or make a call from your dead-zone apartment -- but there are several tips and tricks you can use to improve your cell phone signal.
The tried-and-true approach of turning on Airplane mode, waiting a few seconds, and then cycling it off can definitely help with reception, but it doesn't always work. When it doesn't, you need to take more drastic steps, like removing your SIM card or resetting your network settings.
Don't miss: Working From Home? Try These Tips for Better, Faster Wi-Fi
Before you get to that point, I want to offer the best troubleshooting steps you can take to get your phone working at peak performance.
Note: Although software across different iPhone models is relatively the same, Samsung Galaxy, Google Pixel and other Android devices may have different software versions, and so certain settings and where they are located might differ from device to device.
Before you mess with your phone's settings, try these steps first
The settings on your phone can help you get better cell service, but there are other tricks for improving your reception without even touching your phone's software.
Move yourself so that there are no obstructions between your phone and any cell towers outside. That might involve stepping away from metal objects or concrete walls, which both kill reception. Instead, get to a window or go outside if possible.
Remove your phone case. It doesn't hurt to remove whatever case you have on your phone, especially if it's thick, so that the phone's antenna isn't blocked by anything and can get a better signal.
Make sure your phone is charged. Searching for and connecting to a stronger signal drains power, so if your phone battery is already low on charge, you may have a difficult time getting good service.
Some phone cases cause more cell signal disruption than others.
David Carnoy/CNET
Always start by toggling Airplane mode on and off
Turning your phone's connection off and then back on is the quickest and easiest way to try and fix your signal woes. If you're moving around from one location to another, toggling Airplane mode restarts the Wi-Fi, Bluetooth and cellular network modems, which forces them to find the best signal in the area.
Android: Swipe down from the top of your screen -- to access the Quick Settings panel -- and then tap the Airplane mode icon. Wait for your phone to completely disconnect from its Wi-Fi and cellular connections. It doesn't happen instantly, so give it a good 15 seconds before you tap on the Airplane mode icon again.
iPhone: On the iPhone, you can access Airplane mode from the Control Center, but that varies depending on which iPhone model you have. On the iPhone X and later, swipe down from the top-right corner to access the Control Center. On older iPhone models, swipe up from the bottom of the screen. Then tap the Airplane mode icon, which will turn orange when it's enabled. Again, wait up to 15 seconds before turning it off.
Left: Toggle Airplane mode on your iPhone. Right: The Airplane mode toggle on an Android.
Screenshots by Jason Cipriani/CNET
If that doesn't work, restart your phone
Our phones are miniature computers, and just like computers, sometimes you can fix issues like network connection by simply restarting them.
Android: Hold down the power button, or the power button and the volume down key (depending on your Android phone), until the on-screen menu shows up, and then tap Restart. If your phone doesn't offer a restart option, you can simply tap Power Off to shut down your device, and then boot it back up with the power button.
iPhone: On the iPhone X and older models, hold down the sleep/wake button and either one of the volume buttons and then swipe right on the power slider to turn off the device. Wait until it fully turns off, then press down on the sleep/wake button to turn it back on.
Alternatively, you can do a force reset on your iPhone: Press the volume up button, followed by the volume down button and then press and hold the side button. Keep holding it in, after your phone's screen goes black and until you see the Apple logo appear again.
If your iPhone has a home button, hold down the sleep/wake button until the power slider is displayed and then drag the slider to the right. Once the device is turned off, press and hold the sleep/wake button until you see the Apple logo.
Left: Restarting an Android phone. Right: Powering off an iPhone.
Screenshots by Jason Cipriani/CNET
Take your SIM card out for a bit
Another troubleshooting step that might help is to remove your SIM card and then place it back in your phone with the phone turned on. If the SIM card is dirty, clean it. If it has any physical defects, you may need to replace it.
You'll need a SIM card tool -- usually included in your phone's box -- or an unfolded paper clip or sewing needle to get the SIM tray out of your phone.
All phones: Remove the SIM card, check to see if it's damaged and positioned in the SIM tray correctly, then put it back in your phone.
eSIM: For phones with an eSIM -- that is, an embedded electronic SIM in your phone -- there's nothing for you to remove. The best you can do is restart your phone.
Removing and putting your SIM card back into your phone takes just a couple of seconds.
Jason Cipriani/CNET
Check carrier settings (and update software if available)
Mobile carriers frequently send out carrier settings updates to help improve connectivity for calls, data and messages on their network. Although this feature is available on all iPhone models, it's not universal on Android, so you might not find carrier settings if you don't have a supported phone.
iPhone: Carrier updates should just appear, and you can update from the pop-up message that appears. To force your iPhone to check for a carrier settings update, go to Settings > General > About on your phone. If an update is available, you'll be prompted to install it.
Android: As mentioned before, not all Android phones have carrier settings, so you'll have to open the Settings app and type in "carrier settings" to find any possible updates. On supported Pixels, go to Settings > Network & internet > Internet, tap the gear next to your carrier name and then tap Carrier settings versions.
Left: iOS carrier settings. Right: Android carrier settings version
Nelson Aguilar/CNET
Reset your network settings
Sometimes all you need is a clean slate to fix an annoying connectivity issue. Refreshing your phone's network settings is one way to do that. But be forewarned, resetting your network settings will also reset any saved Wi-Fi passwords, VPN connections and custom APN settings for those on carriers that require additional setup.
Android: In the Settings app, search for "reset" or more specifically "reset network settings" and tap on the setting. On the Pixel 6 Pro running Android 13, the setting is called Reset Wi-Fi, mobile & Bluetooth. After you reset your network settings, remember to reconnect your phone to your home and work Wi-Fi networks.
iPhone: Go to Settings > Transfer or Reset iPhone > Reset > Reset Network settings. The next page will warn you that resetting your network settings will reset your settings for Wi-Fi, mobile data and Bluetooth. Tap Reset Network Settings and your phone will restart.
Resetting network settings should be one of the last troubleshooting steps you try.
Nelson Aguilar/CNET
Contact your carrier
Sometimes unexpected signal issues can be traced back to problems with your wireless carrier. A cell tower could be down, or the tower's fiber optic cable could have been cut, causing an outage.
For consistent problems connecting to or staying connected to a cellular or data network, it's possible your carrier's coverage doesn't extend well into your neighborhood. To help, some carriers will offer a network extender -- a device that acts as a small wireless tower that relies on your internet connection, such as AT&T's MicroCell or T-Mobile's Personal CellSpot.
Other times, a newfound signal issue can be due to a defect with your phone or a SIM card that's gone bad. Contacting your carrier to begin troubleshooting after you've tried these fixes is the next best step to resolving your spotty signal.
Sometimes contacting your carrier is the only way to get signal issues resolved.
Angela Lang/CNET
If all else fails, try a signal booster
If after going through all of our troubleshooting steps, including talking to your carrier to go over your options, you're still struggling to keep a good signal -- try a booster. A signal booster receives the same cellular signal your carrier uses, then amplifies it just enough to provide coverage in a room or your entire house.
The big downside here is the cost. Wilson has three different boosters designed for home use, ranging in price from $349 for single room coverage to $999 to cover your entire home. To be clear, we haven't specifically tested these models. Wilson offers a 30-day money back guarantee and a two-year warranty should you have any trouble with its products.
With your signal issues resolved, using your phone as a mobile hotspot for a backup connection is easy, but there are some things you need to know. If you're looking for iPhone-specific tips and tricks, check out our guide to hidden features on iOS 15. And for Android fans, we have some hidden features for Android 12 as well.
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Does your child have sleep apnea? How to tell and what to do
Does your child have sleep apnea? How to tell and what to do
Pediatric sleep apnea is relatively common, affecting from 1 to 4% of kids. Like adults, children with obstructive sleep apnea experience breathing interruptions while sleeping because the muscles in their airways collapse, leading to daytime sleepiness or potential behavioral issues. In the long term, if left untreated, sleep apnea in kids can cause serious health complications like stunted growth or heart issues.
The good news is that symptoms are pretty mild for most children, and they often outgrow it. Here's what you need to know if you suspect your child might have sleep apnea.
What causes sleep apnea in children?
There are two main types of sleep apnea in kids -- obstructive sleep apnea and central sleep apnea. With obstructive sleep apnea, the muscles in the airway collapse in on themselves, blocking your child's ability to breathe. Central sleep apnea is when the brain isn't sending the correct signals to the airway muscles.
We will talk primarily about obstructive sleep apnea, as it is more common than central sleep apnea. There are several causes of sleep apnea in children, like narrow facial bone structures, cleft palate or a high or low muscle tone.
However, two main factors largely contribute to OSA in children.
Obesity
According to a cross-sectional study of children aged seven to 18, obesity is a significant contributor to sleep apnea. About 44% of children categorized as overweight had OSA compared to 9.1% prevalence in the "normal-weight group."
Like in adults, obesity is one of the leading risk factors for sleep apnea. It happens because fat deposits collect in the upper respiratory tract, limiting muscle activity.
Enlarged tonsils and adenoids
Sleep apnea can arise in children because of enlarged tonsils or adenoids. The tonsils are found in the back of the throat and the adenoids in the nasal cavity. If either is enlarged, it can narrow the child's airways, making it difficult for them to breathe while sleeping. The severity of the breathing interruption will depend on the side of the tonsils or adenoids. This doesn't happen to all children, and it's not exactly clear why it happens to some and not others. Exposure to viruses, bacteria or other infections can enlarge tonsils or adenoids.
Common signs and symptoms of sleep apnea in kids
Your child likely won't be able to tell you what's happening. Generally speaking, they'll fall asleep after any breathing interruptions without knowing they woke up. If your child complains of being tired during the day or their behavior has changed, it's worth noting what happens when they sleep.
Snoring isn't always necessary to diagnose a child with sleep apnea, though it is the most common indicator. However, there are several other signs.
The signs of sleep apnea in kids include:
Snoring and gasping for breath at night
Mouth breathing or heavy breathing
Nighttime sweating
Wetting the bed
Sleepwalking or night terrors
Restless sleep
Trouble waking or staying awake
Behavioral issues
What happens if pediatric sleep apnea isn't treated?
Just because your child snores it doesn't mean they have sleep apnea. If you suspect they could have it, it's worth looking into. The effects of untreated sleep apnea can be severe -- high blood pressure, the risk of a stroke and heart issues all increase with sleep apnea.
There are differences between sleep apnea in adults and children -- most of which are highlighted in the side effects of the disorder. Children with sleep apnea will likely exhibit behavioral problems due to their fractured sleep patterns. They may have trouble waking up in the morning, paying attention in school or being hyperactive. If the sleep apnea is left untreated, your child may experience behavioral and learning difficulties.
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Treatments for pediatric sleep apnea
After a physical exam and detailed sleep history, a sleep study is best to diagnose pediatric sleep apnea. In a pediatric sleep study, your child's sleep will be monitored in a lab setting where a doctor can note any abnormalities of sleep apnea symptoms.
Once diagnosed, your child's sleep apnea treatment will typically fall within these three categories. However, special cases may require unique treatment options.
Surgery
One of the most significant contributing factors to childhood sleep apnea is the enlargement of the tonsils or the adenoids. Your ears, nose and throat doctor may recommend removing one or both to effectively cure obstructive sleep apnea -- surgery results in the elimination of sleep apnea symptoms 70 to 90% of the time.
After surgery, you should expect a sore throat. Children with sleep apnea who get their tonsils and adenoids out have a higher chance of lower oxygen levels for the first two to three nights after surgery.
Continuous positive airway pressure machine
Your child's doctor may also recommend using a CPAP machine to treat their sleep apnea. CPAP machines constantly blow air into your child's airway, ensuring it doesn't close during the night. While they effectively treat sleep apnea, they do require that your child wear the mask when they sleep.
Sleeping with a CPAP machine will be an adjustment. We recommend that you slowly introduce the machine. Try it at nap time at first and then for more extended periods each night. This will help them ease into the change and better adapt.
If your child cannot tolerate a CPAP machine, your doctor may recommend an oral appliance to treat their sleep apnea, which pushes the tongue and jaw forward, expanding their airway through the night. Oral appliances are less effective but are easier for most children to adapt to. This option is generally limited to those who had surgery to remove their tonsils and adenoids, and the sleep apnea persists.
Diet change
In addition to other treatment options for sleep apnea, lifestyle changes will be recommended for children who are considered overweight. Research has shown that weight loss successfully treats sleep apnea among children. Talk to your doctor about a nutritional and exercise plan that promotes a healthy way to lose weight.
Remember that adequate sleep is a crucial part of weight management. Kids who aren't getting enough sleep have a higher likelihood of gaining weight. A CPAP machine can help give them more restorative sleep to help with weight loss.
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When should your child see a doctor?
The big, lingering question you have is probably: what should I do first if I think my child has sleep apnea?
In general, you shouldn't try to self-diagnose your child's sleep apnea. If your child consistently presents any of the symptoms associated with sleep apnea -- snoring, gasping for air or restless sleeping -- you should consult a doctor. It's never too soon to start the conversation.
Tips to prepare for your appointment:
Make sure you bring all the questions you want to be answered. Don't shy away from talking through everything on your mind.
Be ready to explore treatment options you're comfortable with. Express your concerns and hesitations.
If you're seeking additional support, you can connect with your local A.W.A.K.E group, an education and support group run by the American Sleep Apnea Association.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
