The use of melatonin supplements for improving sleep quality and quantity is growing in popularity, with millions of people taking melatonin sleep aids worldwide. Namely, most bodies release enough melatonin naturally, however, sometimes taking melatonin supplements can be beneficial when combating insomnia or other similar sleep problems.

What is Melatonin?

Melatonin is a hormone that promotes and supports sleep. It is produced by the pineal gland, which is a very small gland located in the brain. It helps the body feel sleepy and relaxed at night, and alert and fresh in the morning.

Typically, melatonin levels rise in the evening when the sun sets and continue to grow through the night, but then, after sunrise, they reduce. Basically, your melatonin levels depend on the amount of light you get throughout the day.

What are the Benefits of Melatonin Supplements?

In general, people who suffer from occasional insomnia use melatonin. In other words, they sometimes have difficulties falling and/or staying asleep. According to research, melatonin can help insomnia patients fall asleep faster and get better sleep, but not necessarily longer.

Also, melatonin supplements are beneficial in people who suffer from other sleep issues like delayed sleep phase disorder, i.e., cannot fall asleep before 2 a.m. Similarly, people who have sleep work disorder can also find melatonin sleep aids beneficial.

On the other hand, people with serious sleep disorders like narcolepsy, long-term insomnia, or sleep apnea should not rely on melatonin supplementation only. Instead, they should follow their doctors’ instructions and consult before they try melatonin.

Currently, further research is being done to determine whether melatonin is beneficial for the following conditions:

• Cancer
• Alzheimer’s disease
• Nighttime hypertension
• Amyotrophic lateral sclerosis (ALS)
• Sleep issues in autistic children

How to Check Melatonin Levels?

Melatonin levels can be checked by doing blood or urine tests, or even a saliva sample. Yet, they differ by age and sex. Here’s what is considered normal melatonin levels:

• Newborns – Newborn babies get melatonin through breast milk.
• Babies – Young babies start their own melatonin production at about 2 to 3 months old.
• Children – Melatonin levels in children rise each year, getting to the highest levels before puberty.
• Puberty – As puberty starts, the levels of melatonin drop gradually until the late teen years.
• After puberty – Women have higher melatonin levels compared to men.
• Middle age – Melatonin levels remain stable, and start to drop at about 40 years old.
• Older adulthood – Melatonin levels in older people drop significantly.

What are the Side Effects of Melatonin Supplements?

Even though melatonin supplements cause fewer side effects when compared to other sleep aids, you might still experience:

• Daytime sleepiness
• Dizziness
• Crankiness
• Headaches
• Stomach issues
• Short-term depression

Furthermore, melatonin sleep aids may cause side effects and issues if used with certain medicines, including:

• Anticoagulants
• Immunosuppressants
• Birth control pills
• Diabetes drugs

Final Thoughts

The use of melatonin, referred to as the sleep hormone, supplements has proven to be beneficial for those who face occasional insomnia, jet lag, delayed sleep phase, or sleep problems related to shift work. But, when it comes to serious sleep disorders like narcolepsy or sleep apnea, melatonin cannot replace standard medical treatment.

Isn’t it true that when we hear the word “athletes", we tend to associate it with individuals in top physical condition? We often imagine them as strong, resilient, and in great shape. Surprisingly, athletes are also susceptible to health issues such as sleep apnea - a disorder, characterized by repeated pauses in breathing when you sleep. So which factors may contribute to this condition in athletes? The answer is a combination of the environment, physiology, and lifestyle. Despite being super fit, athletes’ exposure to particular training routines and sports can increase their predisposition to sleep apnea, hence impacting their athletic output and overall health.

The Hidden Impact on Performance

The downside is that this sleep disorder represents a huge obstacle to athletes, disrupting several areas of their cognitive and physical capabilities.

First of all, deep sleep is vital for proper muscle recovery and growth, as it allows the body to repair muscle tissue effectively. Sleep apnea interrupts this critical stage, ultimately slowing down an athlete's physical ability.

Second, poor sleep can increase levels of fatigue, therefore reducing an athlete's endurance and stamina while training or competing.

Third, sleep apnea affects two essential elements in athletes' cognitive functioning: reaction time and decision-making abilities.

Moreover, it's unfortunate, but by impacting balance and coordination, sleep deprivation can increase the risk of injuries in athletes.

Why Athletes Are at Risk

Did you know that athletes in such sports as football, rugby, and wrestling, to name a few, may be at a higher risk for obstructive sleep apnea (OSA)? That's mainly because they tend to maintain larger body masses to enhance their effectiveness in sports. However, these same physical traits can contribute to a narrower airway, making it more predisposed to obstruction during sleep. Even if you're an athlete with low body fat levels, you still may face difficulties in case you have a broad neck.

Physical trauma, prevalent in contact sports, is another element that may modify the structure of the airway over time. Examples include repeated blows to the neck, head, and jaw. In addition, injuries to the throat or nose may also lead to airway blockages, increasing the chance of sleep apnea. If you often train at high altitudes in order to improve your physical resilience, you may experience “central sleep apnea”, where the brain briefly fails to send signals to the muscles responsible for breathing. Unbelievable! So why does this happen? Because low oxygen levels due to thin air conditions can disrupt the way your body regulates breathing.

Finally, athletes’ demanding agendas and training beyond limits may contribute to sleep apnea, as well. Pushing the body too hard in absence of proper recovery can impair your breathing muscles and disrupt restful sleep, making the condition worse. That makes sleep apnea worth worrying about since your body, without a doubt, needs the deep healing sleep in order to perform effectively.

Detection and Treatment Options

So how can athletes get the quality sleep they need to succeed both in their life and sport? Is there a way? Indeed. It’s crucial to identify sleep apnea for an athlete’s optimal game-day readiness and overall health. Watch out for such symptoms as loud snoring, difficulty to focus, and fatigue during the day. By detecting and treating sleep apnea early, for example, by making use of sleep devices or modifying your lifestyle, you can preserve your top physical condition and protect your health at the same time.

For those looking for alternatives to sleep equipment, there’s oral appliance therapy. These custom-fit devices, applied by dental professionals, maintain the airway open when you sleep by repositioning your tongue or jaw. This alternative therapy is especially beneficial for athletes who travel often or find sleep equipment burdensome.

Embracing Technology for Better Sleep

Recent progress in wearable technology has made it easier for athletes to watch their sleep patterns and scan for potential problems. You probably already knew that gadgets like fitness trackers and smartwatches can monitor how long and well you sleep, as well as interruptions. Furthermore, some devices provide features that alert to respiratory patterns that are irregular, encouraging further assessment.

Sleep apnea is a silent disruptor that can greatly impact an athlete's performance and overall well-being. By understanding the risks, recognizing the symptoms, and looking for adequate treatment, athletes can prevail over this hidden obstacle. Prioritizing sleep health is not just about rest - it's about unlocking the full potential of your body and mind. If you're an athlete experiencing unexplained fatigue or issues with your physical capabilities, consider consulting a healthcare professional to explore the possibility of sleep apnea. Your best performance starts with a good night's sleep - as simple as that!

At the core of crowded and hectic cities, with an energetic lifestyle around the clock… Guess what unseen enemy hides in the shadows? Nighttime noise! Surprised to hear it? From the soft buzz of city streets to the piercing screech of sirens, this blend of sounds undoubtedly robs urban residents of restful sleep and interrupts their peace at night.

The Unseen Impact of Urban Noise

While the everyday clatter of city life is often mistaken for simple background noise, it affects your sleep enormously. Ever wake up mentally sluggish, sleepy, and easily annoyed? Studies have shown that although some sounds don't wake you up completely, they are still capable of fragmenting your sleep cycles. As a result, this disruption can lead to less healing sleep.

Moreover, chronic exposure to noise at night represents great health risks. Research has linked constant nighttime noise to higher risks of cardiovascular problems, such as heart disease and high blood pressure. So what is really going on? Auditory disruptions don’t let your body fully relax when you sleep, hence contributing to increased levels of stress and health complications over time.

The Science Behind Sleep and Sound

Scientists hold that our sleep structure consists of several stages, which are vital for both physical and mental rejuvenation. Surprisingly, even subtle interruptions, like brief low noises, have the potential to prevent entrance further into the stages of deeper sleep, which are crucial for storing new information and well-being in general.

Did you know that not all sounds are harmful, though? Interestingly, continuous environmental noises can mask some disturbing sounds, thus improving sleep quality. Next let’s look particularly at the definition of "colored" noises.

Choosing the Right Kind of Noise

• Pink noise is represented by an equilibrium between mixes of low and high frequencies. It’s compared to natural sounds like falling drops of rain or soft leaf movement. Studies suggest that it may improve deep sleep and strengthen memory, especially in older adults.
• White noise comprises all frequencies that you can hear all at the same time, in consequence making a consistent sound often similar to static or a ventilator. It’s a popular choice for undisturbed sleep because of its effectiveness in masking unexpected ambient noises.
• Brown noise is deeper than the two above. It produces a sound like a thunder at a distance or a rushing cascade due to highlighting lower frequencies in particular. While studies in this matter are still coming to surface, many agree that this type of noise soothes and therefore contributes to sleep.

There’s no one-size-fits-all when it comes to choosing the best noise for sleep. In fact, some people might find comfort in the soothing rhythm of rainfall, while others would rather have the constant whir of a fan in the background. It's worth it to experiment and find which sound feels just right. So which one works best for you?

Tips to Overcome Nocturnal Noise

1. Earplugs: Get a pair (or two) of high-fidelity earplugs since they can greatly decrease environmental noises for those sensitive to them, while not completely blocking relevant sounds like alarms.
2. Sound machines: Consider investing in quality sound equipment with various noise options. In fact, these devices can provide ongoing background sounds to muffle disruptive noises.
3. Routine: Also, stick to a steady sleep schedule and rituals before going to bed. They make it easier not only to fall, but also stay asleep because of signaling the body to relax, no matter the noise in the background.
4. Mobile applications: Nowadays there are many apps available for download on the internet that offer personalization of sounds to your preference by mixing and matching.
5. Home insulation: In addition, you might opt for buying heavy curtains or improving window insulation. Doing so can greatly block out any outside noise.
   
   No wonder urban living comes with challenges, nighttime noise being one of the most important. However, with knowledge and proactive solutions, it's possible to get back restful nights. By becoming aware of how noise impacts sleep and experimenting with calming background sounds, urban residents can still discover moments of peaceful retreat in the chaos.

Remember, quality sleep isn't a luxury but a necessity. Take steps to ensure a peaceful night's rest today! It’s a sure way to have a better mood, improved health, and an overall higher quality of life.

When the cold and flu season hits, it brings more than just sniffles and coughs, especially for those with chronic conditions like chronic obstructive pulmonary disease (COPD) and sleep apnea. These respiratory issues can make even a mild cold feel like a major uphill battle. But don’t get discouraged! No matter how awful that sounds, there are effective solutions you can take to protect your health and breathe a little easier all season long.

Stay Ahead with Vaccinations

Believe it or not, vaccines are your first means of protection. In case you’ve got COPD, getting annual flu and pneumonia shots can help prevent serious complications from such respiratory infections. In addition, it’s crucial to stay current with COVID-19 boosters. Plus, the RSV (Respiratory Syncytial Virus) vaccine might be recommended for older adults, but it’s necessary to discuss with the healthcare provider first.

Practice Hygiene and Limit Exposure

So how can you lower your risk of getting sick? Surprisingly, simple daily habits like avoiding contact with people showing symptoms, wearing masks, and washing hands often, to name a few, can make a huge difference. For individuals with chronic obstructive pulmonary disease, however, it's crucial to steer clear of crowded places altogether during the peak season.

Prioritize a Healthy Lifestyle

Many people agree that a well-balanced diet filled with whole grains, fruits, lean proteins, and vegetables can strengthen your immune system. As you might expect, other key basics to keeping good health include exercising regularly, getting good sleep, and controlling your stress levels. Lastly, it's important to avoid smoking. Exposure to both first- and secondhand smoke can make sleep apnea and COPD symptoms worse.

Keep an Eye on Air Quality and Stay Warm

Additionally, pollution and cold air can also irritate your lungs, hence, worsening chronic obstructive pulmonary disease symptoms. Make sure to check the air quality index often and stay alert for high pollution levels. If that is the case, the fewer outdoor activities you have, the better. Stay indoors. If you must get outside in cold weather, wear a scarf or mask to warm the air before letting it into your lungs. Last but not least, limit your exposure to wood smoke and other irritant substances as they can aggravate the symptoms.

Properly Manage Sleep Apnea

Unfortunately, sleep apnea can feel much more challenging when you’re congested from a cold or flu. However, it’s important to continue your therapy with sleep equipment no matter what. To make things more comfortable during this time, consider the following tips (you might’ve already tried a few!):

• Sleep on your side: This position can help keep your airways open and make the therapy with sleep equipment more effective.
  
• Elevate your head: Sleeping with your head elevated can help prevent the accumulation of mucus in your nasal passages.
  
• Use a humidifier: Did you know that by adding moisture to the air you can greatly alleviate nasal congestion and dryness, therefore making your breathing easier?

In case your nasal congestion becomes severe, though, consult your doctor for proper measures to take. By no means should you disrupt your sleep apnea therapy.

Be Prepared with Medications

In order for you to manage symptoms early on and avoid running to the pharmacy when sick, make sure you have an adequate amount of all your prescribed medications on hand, like inhalers and other sleep aids. Don’t wait until you’ve run out of your stock!

Consult Your Healthcare Provider

Routine doctor visits can help you stay ahead of any changes in your condition besides keeping it under control. During your check-in, feel free to ask questions and discuss any worries about medication options, vaccines, and how to best manage symptoms. There’s no doubt that having a clear action plan ready can make you feel more prepared and confident to face the illness.

Although managing COPD and sleep apnea during the cold and flu season requires a proactive approach, it’s all well worth it. By staying up to date with vaccinations, prioritizing good hygiene, maintaining a healthy lifestyle, watching environmental factors, and adhering to treatment plans, you can diminish complications and maintain better overall health. Remember, your healthcare provider is always there to support you. Stay warm, stay safe, and take care of your health!

Originating from China, acupuncture has been used for its health-giving effects for thousands of years. Lately, it has gained even more attention for the benefits acupuncture provides for obstructive sleep apnea (OSA).

In short, obstructive sleep apnea is a common sleep disorder affecting millions of adults and is characterized by repeated breathing interruptions during sleep due to collapsed airways. It can also remarkably reduce a patient’s quality of life and sleep, including insomnia, which is why it needs professional medical treatment.

Luckily, although more research is required, acupuncture can provide great results when used together with the standard OSA therapy. So, let’s learn more about it!

What is Acupuncture?

As already noted, acupuncture is a Chinese medical practice that dates back approximately 3,000 years. It was traditionally used to treat a wide range of symptoms and conditions, like digestive disorders, chronic pain, anxiety, and depression.

Acupuncture involves inserting thin stainless steel needles into the skin at precise locations on the body, called acupoints. The acupuncture practitioner will first assess their patient’s condition  and then insert five to twenty needles, left for about 15 minutes.

Moreover, when receiving acupuncture, a patient typically experiences a variety of sensations such as aching, tingling, numbness, throbbing, and heaviness. Yet, after the session, experts claim that acupuncture provides relief by:

• Stimulating the release of pain-blocking chemicals
• Reducing inflammation
• Improving immune response

The Use of Acupuncture for OSA

Even though further research and scientific proof are needed, current evidence shows the effectiveness of the use of acupuncture for relieving obstructive sleep apnea.

First, acupuncture can reduce the severity of the OSA symptoms by increasing blood oxygen saturation levels, as well as by reducing stress and encouraging relaxation. Furthermore, studies found that acupuncture can potentially decrease daytime sleepiness and sleep apnea episodes, also known as respiratory events.

Acupoints for OSA Relief

An acupoint, short for acupuncture point, is the term used for the precise location on the body where needles are inserted to provide prevent or treat symptoms. Namely, there are 365 acupoints on the body, but here are the six main acupoints typically used for treating obstructive sleep apnea:

• KI6 (Zhaohai) – Located on the inside of the foot, underneath the ankle bone, along the kidney meridian, zhaohai is linked with yang and the element of water.
• SP6 (Sanyinjiao) – Located at the intersecting point of the kidney, liver, and spleen meridians, sanyinjiao is linked with yin.
• EX-HN1 (Sishencong) – Located on the top of the head, sishencong is a group of four acupoints used to clear the mind and provide calmness.
• HT7 (Shenmen) – Located on the crease of the wrist underneath the pinky finger and along the heart meridian, shenmen is considered the spirit gate.
• ST36 (Zusanli) – Located below the knee along the outside of the leg and the stomach meridian, zusanli is a acupoint used to treat digestive issues.
• CV23 (Lianquan) – Located on the throat right above the Adam’s apple, lianquan is part of the conception vessel meridian promoting yin.

Final Thoughts

Acupuncture is an ancient Chinese medical practice used for treating and preventing a range of conditions and symptoms. Recent studies, although limited, show that acupuncture can also be used to treat obstructive sleep apnea, which is a common sleep disorder.

Therefore, if you suffer from OSA and are looking for alternative treatments, ensure you consult your doctor and try acupuncture.