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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.
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.
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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.
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.
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7 Tips to Try if You Have Trouble Putting in Contact Lenses
7 Tips to Try if You Have Trouble Putting in Contact Lenses
After plopping them in enough times, you'll get used to those sticky little domes that hug your eyeballs so you can see better (or see at all, depending on your prescription strength).
But like many daily habits, there's a learning curve to wearing prescription contacts. After all, our eyes instinctively close up when they sense danger, like a shaking, protruding finger trying to insert a piece of plastic.
Whether you're a new or returning contact lens user, here are a few tips to get this routine to feel like second nature.
Read more: Best Places to Buy Contacts Online
How to put in your contacts
First, let's start with the basics: how to get those contact lenses into your eye as comfortably as possible.
1. Thoroughly wash and dry your hands. You can often blame uncomfortable contacts on something being on the lens. To ensure you don't transfer anything into your eye and to minimize your risk of eye infections, get those hands clean. Be sure that they are dry.
2. Scoop the first contact out of the case using your fingertip, not your nail. You can gently shake the case first if either lens is stuck to the side. Then, rinse out the lens with contact solution. Do not use tap water. Plain water can allow harmful bacteria to stick to the lens and infect your eye.
3. Inspect the lens. Check that it's not torn, creased or dirty. Also, make sure it's not inside-out. When the lens sits on the tip of your finger, it should have consistent curvature around the lip. If it's flaring out, the lens is probably inside-out. Flip it the other way before you put it in your eye.
4. Put in the lens. Place the contact lens on the tip of the pointer finger on your dominant hand. Use your other hand to gently pull your top eyelid up, making it easier to get the lens into your eye without hitting your eyelid or eyelashes. Gently tap the finger with the lens on it to your eye. The moisture of your eye should be enough to transfer the lens from your finger to your cornea.
5. Adjust the lens. Blink a few times. Then, look down, up, right and left. This centers the lens on your cornea.
6. Repeat with the other eye. You know the drill.
ScantyNebula/iStock/Getty Images
Caring for your contact lenses
Just knowing how to put in contacts is a key first step. But wearing your contact lenses comfortably every day hinges on you knowing how to take care of them. This is relatively easy if you have daily lenses (the ones you wear once, then toss).
However, if you wear any other type of lens, talk with your optometrist about best practices for contact care. They may recommend a specific type of contact solution.
Generally, you should take your contacts out and put them in a clean case in that solution:
Before you go to bed: Unless you have lenses specifically designed for sleeping, remove your contacts each night before bed.
Before you get wet: Whether you're hopping in the shower or going for a swim, take your contacts out first since you could lose a lens in the water. Also, the water could transfer something onto your lens or compromise the structure of the lens.
We won't dig too deeply into how to remove contact lenses here, but the basic steps are:
1. Wash and dry your hands.
2. Gently pinch the lens from the surface of your eye.
3. Put your contact lenses into a clean case filled with contact solution.
You should be replacing two things regularly:
The contact lenses themselves: Follow your optometrist's direction here, whether that means swapping your lenses out daily, weekly, bi-weekly or monthly. Wearing them past the recommended time can lead to a buildup on the lens.
The case: Swap out the case for a new one every three months to ensure you always store the lenses in a hygienic environment. Many contact solution companies include cases with the bottles of solution they sell.
Finally, prep before you go on vacation. You might want to buy a small bottle of solution to pack in your toiletries bag. In general, when you're traveling, caring for your contacts can be extra tricky.
Read more: The Quickest Way to Keep Your Contacts Fresh While Traveling
Peathegee Inc/Tetra Images/Getty Images
7 tips for beginners
If you're just starting out with contacts, here are a few things to keep in mind that can make your transition easier.
Know contact lenses are safe
When used properly (that is, taken out every night, handled with clean hands and replaced on time), contacts are a safe form of vision correction used by roughly 45 million people in the US. They're also regulated as medical devices by the US Food and Drug Administration, so you can rest assured the material you're sticking in there is safe and agreeable for your delicate eyeballs.
And know this: Contact lenses will never get stuck behind your eye, the American Academy of Ophthalmology says. That's because there's a membrane connecting your eyeball to your eyelid. So if your eyes are too dry, you insert the contact funny or there's another mishap with the lens, know your search is only temporary and you will soon be reunited with your contact lens, usually with a gentle finesse or a few drops of contact solution to loosen its hold.
Another important myth to bust, as laid out by contact retailer PerfectLens, is that contacts are uncomfortable. Once you get used to putting them in, contacts should be so comfortable you can't tell they're there. (If they are uncomfortable and you haven't been wearing them for too long, contact your eye doctor to see if you need a new brand or a different eye measurement.)
Ask your optometrist for training
These eye pros have all the best tips for learning how to wear your specific type of contact lenses. Some optometrists charge a fee for contact lens training, but there's no better way to learn how to put contacts in.
Try touching your eye
We know this goes against pretty much everything you've ever been told. But you have to get over that initial recoil you might feel. With clean hands, try gently making contact with the white of your eye.
If you can touch your eye with your finger, you can touch your eye with a contact lens. You'll probably find that the lens making contact with your eye is much more comfortable than your finger. That's because it's specifically designed to fit over your cornea, distributing pressure across your eye rather than onto a single point.
Keep your nails short and trimmed
I've had my nails "done" exactly twice and both sets of longer-than-usual nails turned a daily routine I barely have to think about into a skill to remaster, like learning how to drive in snow every winter.
If you're a regular long-nailer who's mastered the art of pinching a contact without nicking the lens, or your eye, congratulations on making it to the next level. But for beginners just getting used to inserting lenses, there's a lot less room for error and pokes when you have shorter nails.
Use both hands
Use the pointer finger of your dominant hand to hold and place the lens, but don't forget about your other hand. You can use it to gently pull up on your eyelid. If you have a reflexive tendency to try and close your eyes as you go to put your lens in, this can help.
Don't put in contacts when your eyes are red or tired
If you're just starting out, pick a time to try inserting contacts when your eyes are alert and awake, as opposed to trying to squeeze them in at 6 a.m. on a day when you're already really tired. Generally speaking, it's not a great idea to put in contacts if your eyes are feeling irritated, and you should never sleep in your contacts because that increases your risk of eye infections (some of which can lead to permanent vision loss) by six or eight times, the AAO says.
Similarly, you should use rewetting or eye drops if they're recommended by your eye doctor, the AAO says, especially if you're starting out in contacts. Drinking water will also help stave off dry eyes and ease your eyes into the transition with contact lenses.
Why are my contact lenses uncomfortable?
On that note, let's talk about what can go wrong with your contacts. If you just got them, it might take some getting used to. Note: It might feel odd, but it should never feel uncomfortable. If you continually try to wear your contacts and feel like something's stuck in your eye, talk to your optometrist. You may need a different type of lens.
If your optometrist is confident you're in the right lenses but one feels uncomfortable after you put it in, follow these steps:
Don't rub your eyes. Resist the urge. Blinking can help the lens settle into a comfortable spot, but rubbing your eye can cause it to fold. That will only make you more uncomfortable. Plus, if something is stuck between the contact lens and your cornea, rubbing it can scratch your eye.
Take it out and check it. A lot of the time, if your lens feels uncomfortable, it's because some debris is stuck to it, which is transferred to your eye when you put it in. Look closely at the lens. Even a tiny little thread or speck of dirt feels catastrophic once it contacts your eye. Also, make sure the lens isn't torn (which will make it feel like something's in your eye) or inside-out.
Check your eyes. If something was stuck to the contact, it could now be stuck to your eye. You might want to use some eye drops to flush your eye.
Try again. When you're learning how to put in contacts, it may take a couple of tries to get it right. Once you know the lens and your eye are both debris-free, try putting the lens back in.
Keep your glasses handy. Learning how to put contacts in takes time. If you're having a particularly hard time one morning, stick with glasses that day. You don't want to irritate your eye repeatedly trying to get your contacts in.
Carol Yepes/Moment/Getty Images
The bottom line
You're not alone in this. It takes most people at least a couple weeks to get comfortable wearing contact lenses. Stick with it -- paying careful attention to keeping your lenses clean and debris-free -- and it should get easier with time.
If it doesn't, the lenses themselves could be to blame. Talk with your optometrist and consider your online contact lens options to find what's best for your specific eyes.
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.
