Ask yourself the following questions: Do you wake up during the night and find that you can’t go back to sleep? Do you lie in bed, tossing and turning for hours at night? Do you dread going to bed because you feel like you never get a good night’s sleep?
If you answered yes to any of the above questions, then you might have insomnia.
What is insomnia?
Insomnia is a sleep disorder that occurs when you have trouble falling asleep or staying asleep.
Who is at risk for Insomnia?
Anyone may have insomnia, but it is more common in groups such as:
- Older adults
- Women
- People under stress
- People with certain medical and mental health problems
What causes Insomnia?
Some sleep disorders or other medical problems can cause insomnia or make it worse.
Obstructive Sleep Apnea is a common sleep disorder that causes your airway to collapse part of all of the way while you are sleeping. When your airway collapses, air can’t get through and you often wake up. Very often, you don’t remember waking up and falling back asleep. However, you may also wake up and be unable to fall back asleep. Some people with OSA also have trouble falling asleep at night.
Restless Legs Syndrome happens when you feel like you have to move your legs. You may also feel burning or itching inside your legs, which can make it hard for you to fall asleep at night.
Depression is one of the most common mental illnesses in North America. People with depression often have trouble falling asleep or staying asleep. Signs of depression include lacking interest or not enjoying activities that usually make you happy or feeling like you have no energy and are worn out.
Chronic pain from another medical problem such as arthritis or cancer can cause or make insomnia worse
How is Insomnia treated?

Medication can be used to treat insomnia. Prescription or over the counter medication can help you fall or stay asleep. Speak to your heather care provider about any sleeping pills you have been prescribed or purchased over the counter. Modern sleeping pills provide safe and effective treatment for insomnia. However, many sleeping pills are not meant to be used long term and might have negative side affects. Your health care provider can help if you want to stop using a sleeping pill safely.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a non-medication treatment for insomnia. CBT-I addresses the thoughts and behaviours that keep you from sleeping well and helps you learn new strategies to sleep better. CBT-I can include techniques for stress reduction, relaxation, and sleep schedule management. Many people combine medication and CBT-I. Although insomnia is common, most people can find a treatment that works for them.
Tips to help with Insomnia
Avoid Caffeine
Caffeine stimulates the brain and interferes with sleep. Regular use during the day can lead to sleep problems at night. If you are having trouble falling asleep, you should not drink more than 200 milligrams of caffeine a day, about the amount of 2 cups of coffee. Do not have any caffeine after lunch.
Turn off electronic devices
The artificial light generated by a laptop, tablet or cell phone screen can interfere with your body’s sleepiness cues. Turn off all electronic devices at least 30 minutes before bedtime.
Make a cozy sleeping environment
Keep your bedroom dark. You may want to put up blackout curtains or use an eye mask. Try to keep your bedroom temperature comfortable. Most people prefer a bedroom around 20 degrees Celsius, but lower or raise the temperature as you feel necessary.
If your symptoms don’t go away after trying these tips, your health care provider can help you find the treatment that is right for you.
SOURCE: The American Academy of Sleep Medicine- www.aasmnet.org
Ask yourself the following questions: Have you had the sudden urge to sleep during the day, even if you are getting enough sleep at night? Have you fallen asleep while working, eating or speaking with someone? Have you felt alert after a brief nap, but then the alertness quickly changes to sleepiness?
If you answered yes to any of the above questions, you may have narcolepsy. Symptoms usually begin when patients are between 10 and 20 years old.
What are the symptoms of Narcolepsy?
The main symptom of narcolepsy is excessive daytime sleepiness. People with excessive daytime sleepiness are tired during the day even when they have had a full nights sleep. Sleepiness may occur during many different activities, including talking with others or driving. The sleepiness is difficult to prevent and may vary over the course of the day. After a brief nap, people will feel alert, but the sleepiness usually returns after one or two hours.
Other symptoms of Narcolepsy include:
Cataplexy is muscle weakness that can range from barely noticeable to severe and is often triggered by strong emotions. When people who have narcolepsy with cataplexy are laughing or angry, their cataplexy might show up as slight pressure on their eyelids, or it could be more serious and cause them to fall down.
Hallucinations: While falling asleep or waking up, people with narcolepsy may have intense, dream-like hallucinations.
Sleep Paralysis: People with sleep paralysis lose the ability to move and feel paralyzed when they’re falling asleep or waking up.
Other disorders that may cause excessive daytime sleepiness include:
- Circadian Rhythm Sleep Disorders
- Restless Legs Syndrome
- Obstructive Sleep Apnea
What causes Narcolepsy and how long will it last?
Narcolepsy runs in some families, but most cases are not genetic. Recent studies suggest that people with narcolepsy with cataplexy often are missing a substance called Hypocretin. Narcolepsy is a lifelong condition, however, with the right treatment most people can manage their narcolepsy well.
Can I drive if I have Narcolepsy?
Driving when your narcolepsy is untreated can be very dangerous. The laws about driving with narcolepsy are different in each province. Ask your health care provider about the laws in your province. Studies show that people with untreated narcolepsy are ten times more likely to get into car accidents than people with treated narcolepsy.
How do I know if I have Narcolepsy?
Many people do not know that they have narcolepsy. If you think that you have this disorder, speak with your health care provider. He or she may refer you to a sleep specialist.
Some of the tests that can help to determine if you have narcolepsy include:
In-lab sleep study: You may be referred to a sleep centre for an overnight stay to monitor your sleep. Data is collected about your sleep that will let the sleep physician make a diagnosis.
Multiple Sleep Latency Test (MSLT): This test takes place in a sleep lab where you take naps at set times during the day. Data is collected on how quickly you fall asleep.
Hypocretin Level Measurement: In rare cases, the level of hypocretin is measured in a sample of cerebrospinal fluid. This requires a lumbar puncture (spinal tap).
How is Narcolepsy treated?
Medication is often used to treat narcolepsy. Many people take stimulating medications that help them stay awake during the day. Some people take certain types of antidepressants to help with cataplexy. Changes in lifestyle can help make sure that you have the best schedule for controlling your narcolepsy.
True or False?
I can’t have narcolepsy because I’m not spending the whole day asleep. False. When the total amount of sleep per day is added up, people with narcolepsy may not sleep more than people with narcolepsy.
I can’t have narcolepsy because I have trouble sleeping at night. False. Most people with narcolepsy have trouble sleeping and may wake up repeatedly during the night.
I can’t have narcolepsy because I have obstructive sleep apnea. False. Many people with narcolepsy have more than one sleep disorder.
If you think you may have narcolepsy or another sleep disorder, please talk with your health care provider.
SOURCE: The American Academy of Sleep Medicine- www.aasmnet.org
What is RLS?
Ask yourself the following questions: Do you stay up at night because you feel like you have to move your legs? Do you wake up at night because you feel like your legs are on fire? When you are trying to go to sleep, do you feel an itching in your legs, which goes away if you walk around, but if you lie down it comes back?
If you have said yes to any of the above questions, you may have Restless Legs Syndrome.
Many people wait years to seek treatment and wish they would have talked to a health care provider earlier. Call us now to book an appointment with our professional team.
Restless Legs Syndrome happens when you feel an overwhelming urge to move your legs while trying to fall asleep. You may also feel burning or itching inside your legs. These uncomfortable feelings may stop for a short time if you walk around. Usually, the feelings are worse at night than in the morning. Some people only have symptoms at night.
What Causes RLS?
Restless Legs Syndrome can be cause by or made worse by other health issues or medications. Some of the most frequent causes include:
Low Iron Levels: Low iron levels can cause problems with brain cell communication that can lead to RLS. If you think your RLS is caused by low iron, do not take supplements until you are advised by your health care provider.
Diabetes: Diabetes can damage blood vessels and nerves that affect leg muscles, which can cause RLS. Making sure that your diabetes is well treated may help prevent or improve your RLS.
Pregnancy: Many women have RLS during their pregnancy. It usually goes away within a month of giving birth. Make sure to speak to your health care provider if it persists beyond giving birth.
Medications: The following medications may cause RLS or make it worse; allergy medications, many antidepressants, over the counter sleep-aids, anti-nausea medications.
Who is at risk for Restless Legs Syndrome?
- Women are up to twice as likely than men to have RLS.
- People over the age of 45.
- Family members with RLS. You are more likely to develop RLS if you have family members with it.
- Often, the causes of RLS are unknown.
How do you know if you have Restless Legs Syndrome?
Your health care provider will ask you about your medical history. He can refer you to a sleep specialist, such as ours, if necessary. Talk to your health care provider if you think you have RLS. A sleep study can help rule out other sleep disorders and also help to diagnose RLS by showing muscle activity throughout the night.
What are the consequences of untreated RLS?
If left untreated, you may notice that your RLS symptoms become more frequent and severe over months or years. Sometimes people with RLS have trouble sitting still for long periods of time & have difficulties sitting through a long car or plane ride.
People with RLS often get fewer hours of sleep than they need or have a poor quality of sleep. There are many problems that can occur if you do not get enough sleep on a regular basis.
How is Restless Legs Syndrome treated?
RLS can be improved by changes in behaviour or treated with medication. Always speak to your sleep specialist before trying treatments on your own.
Some behavioural changes that can help RLS include:
- Exercising
- Reducing stress
- Drinking less caffeine
- Not drinking alcohol
- Quitting smoking
- Massaging your legs
There are many medications available to treat RLS. People may take one medication or a combination to treat their disorder. RLS medications may improve your symptoms for a period of time but can also stop working as well as they once did. It is important to stay in contact with your sleep specialist if you have problems with your medications.
Contact us today if you think you may have Restless Legs Syndrome.
Source: The American Academy Of Sleep Medicine- www.aasmnet.org (RLS brochure)
What is Obstructive Sleep Apnea
Are you tired during the day, even after you slept all night?
Do you fall asleep during the day when you don’t mean to?
Has your bed partner noticed that you snore loudly or make choking noises while you sleep?
If you answered ‘yes’ to any of the above questions, then you may have Obstructive Sleep Apnea.
Obstructive Sleep Apnea, or OSA, is a common sleep disorder. If you have OSA, it means that your airway collapses part or all of the way while you are sleeping. The muscles of the upper airway relax when you fall asleep. If you sleep on your back, gravity can cause the tongue to fall back. This narrows the airway and can reduce the amount of air getting into the lungs. A narrowed airway causes snoring by making tissue in the back of the throat vibrate. An apnea is when the airway is completely closed, and so breathing temporarily stops.
The airway can collapse repeatedly during the night. Air can’t get to your lungs, resulting in a lack of oxygen. You wake up, so you can start breathing again. Frequent awakenings at night can cause sleepiness during the day. The lack of oxygen and frequent nighttime awakenings have negative consequences for your health.
Signs of OSA include:
- Loud or frequent snoring
- Choking or gasping while you sleep
- Morning headaches
- Daytime sleepiness or tiredness
- Trouble concentrating
You are at an increased risk for OSA if you are:
- Overweight
- Hypertensive
- Male with a neck size of 17 inches or more
- Female with a neck size of 16 inches or more
- Male over the age of 40
- Female over the age of 50
Not all people with OSA have these risk factors. Children can have OSA as a result of large tonsils or narrow airways. Young adults, even those who are physically fit, may also have OSA. It is impossible to diagnose OSA just by looking at someone.
How is OSA diagnosed?
Your health care provider can refer you for a sleep evaluation. Breathing and the amount of oxygen in your blood are measured during the study. The sleep evaluation may occur in a sleep center. Your results will help your health care provider make a diagnosis.
OSA is treatable. It is important to get tested and treated.
Risks of OSA include:
- High blood pressure
- Heart attack
- Stroke
- Pre-diabetes and diabetes
- Depression
Obstructive Sleep Apnea Treatments
Positive Airway Pressure Therapy, or PAP therapy, can prevent or reduce the serious health consequences of OSA. PAP therapy helps people with all levels of OSA, from mild to severe. It is the most common therapy for OSA.
There are different forms of PAP therapy. All forms help by keeping the airway open during the night. These devices provide a stream of air through a mask you wear while you sleep. The airstream prevents your airway from closing, so you don’t stop breathing and wake up during the night.
The mask must fit and make a seal in order to keep your throat open. A good mask seal will prevent air leaks and maintain the right level of air pressure. The amount of air pressure needed is different for each person.
There are other treatments for OSA. You can talk to your health care provider about which treatment is right for you.
If you are overweight, weight loss can help improve or eliminate your OSA. Oral appliances are used to treat mild to moderate OSA. They fit over the teeth and are worn during sleep. People with OSA may have surgery to reduce the tissue in their throats or to help them lose weight. Lifestyle or behavioural changes, such as quitting smoking or not drinking alcohol, can also help treat OSA.
Speak with your health care provider if you think that you may have OSA.
CPAP Treatment for Sleep Apnea
If you have been diagnosed with Obstructive Sleep Apnea, or OSA, and are on Continuous Positive Airway Pressure therapy, or CPAP, you might have some trouble adjusting to the treatment.
Using CPAP therapy, all night, every night, leads to a better quality of life.
What is CPAP therapy?
Continuous Positive Airway Pressure, or CPAP, is the most common treatment for OSA. There are different forms of CPAP therapy, but all forms help by keeping the airway open during the night. These devices provide a stream of air through a mask you wear while you sleep.
Learning about Continuous Positive Airway Pressure Therapy
How much should I use CPAP therapy?
CPAP therapy is a lifestyle change. It works best when used every night, for the whole time you are sleeping. You should also use PAP whenever you are napping. Just one night of not using CPAP can negatively affect blood pressure.
The more you use CPAP, the less sleepy you are during the day. Once you start using CPAP, it is very important to talk with your health care provider or home equipment supplier if you have any problems or questions. There are many different solutions that you can try.
Tips to help you adjust to CPAP Therapy
- Begin using your CPAP for short periods of time during the day while you watch TV or read
- Use CPAP every night and for every nap, making it part of your bedtime routine. Using it less often reduces the health benefits and makes it harder for your body to get used to it. If you are having problems remembering to use your CPAP every night, consider joining a support group or ask someone you trust to hold you accountable for using it.
- Increase your level of comfort by making small adjustments to your mask, tubing, straps & headgear until you get the right fit. If the small adjustments don’t work, you may need a different mask or headgear. You can also try using a special bed pillow that is shaped for a CPAP mask and/or hose.
- If the pressure feels too high, use the ‘ramp’ mode on your unit so the air pressure increases slowly to the proper level. Ramp mode will start your device on a low pressure setting and gradually increases the pressure over time. This way, you should be able to fall asleep when your device is on a lower setting. If this does not help, talk to your health care provider about different types of CPAP machines.
- Nasal congestion can be a problem with CPAP treatment. Use a saline nasal spray to ease mild nasal congestion.
- More severe nasal or sinus congestion may be helped by a nasal decongestant. If you continue to have problems contact your health care provider for alternatives.
- Some CPAP devices have heated humidifiers, which are chambers filled with water on a heater-plate. This feature ensures that you are breathing warm, moist air through your mask. Use a humidifier that fits your CPAP model if you have a dry mouth, throat or nose.
- If you are using a heated humidifier and the tubing fills with water, turn down the heat on the humidifier and keep the CPAP machine at a level lower than your head.
- If you find the sound of the CPAP machine to be annoying, place a mouse pad or foam under your CPAP unit to dampen the sound.
- Clean your mask, tubing & headgear once a week. Put this time in your schedule so that you don’t forget to do it.
- Regularly check and replace the filters for your CPAP unit and humidifier
- Work closely with your health care provider or home equipment supplier to make sure that you have the machine, mask and air pressure setting that works best for you.
Remember that you are not alone. Your treatment team includes your health care providers and the company that provides and services your CPAP machine. Don’t hesitate to ask for help if you are having trouble adjusting to the treatment.
It can be difficult to adjust to CPAP therapy, but it is important to keep trying.
If you continue to experience problems, talk with your health care provider.
SOURCE: The American Academy of Sleep Medicine- www.aasmnet.org
Non-CPAP treatment for Sleep Apnea
What is Obstructive Sleep Apnea?
Obstructive Sleep Apnea, or OSA, is a common sleep disorder. If you have OSA, it means that your airway collapses part or all of the way while you are sleeping. The airway can collapse repeatedly during the night. The air going to your lungs is decreased, and your brain wakes your body, so you can start breathing again. The decreased oxygen and frequent nighttime awakenings negatively affect your health.
What happens if OSA is untreated?
Some risks of untreated OSA include:
- Heart attacks
- Stroke
- Depression
- Greater likelihood of diabetes
- Greater risk of car accidents
How is OSA treated?
If you have been having symptoms or were recently diagnosed with OSA, you may be wondering what your next step is. There are many different treatment options for OSA. Continuous Positive Airway Pressure, or CPAP, is the most common treatment for OSA. CPAP therapy works by keeping the airway open during the night. These devices provide a stream of air through a mask you were while you sleep. The airstream prevents your airway from closing, so you don’t stop breathing and wake up during the night. CPAP therapy helps people with all levels of OSA, from mild to severe.
The treatment that is right for you depends on many different factors. You can discuss which treatment is best for you with your health care provider.
Lifestyle Changes
For some people, lifestyle changes can help improve or eliminate their OSA. You can try the following in addition to other treatments for OSA.
Weight loss can be very helpful for overweight people with OSA. Consult your health care provider before trying to lose weight. He or she can make sure that your weight loss program is both safe and effective. The best weight loss programs combine a healthy diet and regular exercise.
Quitting smoking can help to reduce or eliminate your OSA. Smoking irritates your mouth and throat, and may make OSA worse. Talk with your health care provider to find a safe and effective way to quit smoking.
Avoiding alcohol and sedatives can help to reduce or eliminate OSA. Alcohol and sedatives can make OSA worse. Avoid drinking at night or drinking to excess. Talk to your health care provider about any sedatives (such as sleeping pills, anxiety or pain medications) you are taking.
Sleeping on your side or stomach can help to reduce or eliminate OSA. Sleeping on your back can make your OSA worse. Try changing your sleeping position to your side or stomach.
After you try changes to your lifestyle, see your health care provider to check if your OSA has improved.
Oral Appliances
Oral appliances are medical devices approved for the treatment of OSA. Oral appliances may work best in people with mild to moderate OSA.
Oral appliances fit over the teeth and are worn during sleep. They can be fixed or adjustable devices. Both types work by moving the jaw forward or preventing the jaw from falling back during sleep to ensure that air can get through. Fixed devices often have to be readjusted by your sleep dentist to make sure they are effective. Adjustable devices can be repositioned without having to be remade.
Dentists who are experienced in the treatment of OSA make oral appliances. These devices are customized using a mold of your teeth to maximize fit and comfort. Don’t use over-the-counter ‘boil and bite’ mouth guards to treat your OSA. Evidence suggests that they do not work. Oral appliances may not work for you if you have pre-existing jaw pain.
Talk with your health care provider if you would like to learn more about oral appliances.
Surgery
Surgery may be used to help treat OSA. The most common options reduce throat tissue. Some overweight people with OSA get weight loss surgery. These surgeries limit the amount of food someone can eat.
If you are considering surgery to treat your OSA, your health care provider should let you know the success rate of the surgery, and explain ALL the possible risks and side effects.
The results of a surgery may not be permanent. You will need to follow up with a health care provider after the surgery. An operation can be an effective treatment for some people, but it is not the right choice for everyone.
Talk to your health care provider about which OSA treatment is right for you.
SOURCE: The American Academy of Sleep Medicine- www.aasmnet.org
- Obstructive Sleep Apnea
- Restless Leg Syndrome
- Insomnia
- REM related disorders
- Narcolepsy