How to Become an Early Bird

Whether you’re an early bird or night owl, the time that you are most comfortable going to sleep and waking up is dependent on your circadian rhythm, and your chronotype. Your chronotype is what makes early birds prefer to get up and go to sleep early, and while this is primarily impacted by your genes, it has the ability to change as well. By keeping a consistent and healthy circadian rhythm, as well as adjusting your environment, even the night owls who hate mornings the most can become early risers.¹

What to do to become an early bird:

The amount of light you get (at the right times)

• Chronotypes can also be affected by artificial light sources, so turning on devices like bright light therapy lamps in the a.m. can help your body adjust to early mornings. Also, keep your blinds open to wake up naturally with the sun!
• Spending time on electronic devices before bed will delay your circadian rhythm, so the earlier you get off your screens, the earlier you will fall asleep.¹

Make yourself tired for the evening

• If you are a night owl who stays up because they are not tired, adjust your sleep schedule so you wake up earlier in the morning, ensuring you will be tired at a reasonable time in the evening. Ease into a new early alarm by moving it ahead in 15 minute incriminates every day until you reach your desired time to wake up.²

Keep your schedule the same everyday

• Stick with your wake-up time on the weekends so you do not disturb your sleep routine by going to bed late one day and sleeping in the next.²

Avoid sleep disturbances

• Sleep disturbances like caffeine, late exercise or noises can keep late owls up even later, unable to fall asleep. By removing these disruptions early in the night (and throughout the night), you will be feeling well rested enough to wake up early in the morning! While caffeine and late exercise can be avoided, some noises like excessive snoring cannot, so whether it is you or your partner who snores, considering a snoring mouthpiece would be a great asset to helping you wake up earlier and feel more refreshed.³

The benefits of becoming an early bird

Becoming an early bird comes with many benefits such as better work performance due to better sleep, having the time to complete morning workouts which burn more calories, and having more time to get ready which decreases stress levels.⁴

Whether you’re an early bird or a night owl, the healthiest sleep habits are the ones that benefit you personally. Making sure you have enough healthy sleep so you wake up feeling rested and energized is the most important goal of all! We wish you luck in however you aim to achieve a good night’s sleep!

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References

1 https://www.theglobeandmail.com/life/can-night-owls-become-early-birds/article26113963/

2 https://www.sleep.org/articles/go-night-owl-early-bird/

3 https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed?

4 https://everydaypowerblog.com/scientific-benefits-be-early-bird/

source https://goodmorningsnoresolution.com/blogs/news/how-to-become-an-early-bird

How Much Deep Sleep Should You Be Getting?

Deep sleep is a critical part of your sleep cycle1, as it indicates a high quality resting state. When you are in a deep sleep, you are very difficult to wake and lose all conscious awareness of your surroundings.

Why is it important?

•      Deep sleep decreases levels of tiredness during waking hours. This is why you want to keep your naps short, so you do not end up slipping into a deep sleep which will hinder your ability to fall asleep later.
•      Deep sleep is the time when hormones are released. In particular, human growth hormone is released during deep sleep, which promotes cell repair in adults. This is essential especially for those who work out frequently and need muscle healing.
•      Deep sleep sets your energy levels for the next day. During this period of sleep, cellular energy is restored, giving your body the power it needs to run efficiently for the day ahead2.

How many hours of deep sleep do we need in a night?

You reach a state of deep sleep during stage three of your sleep cycle, which typically starts about 35-45 minutes after falling asleep. Periods of deep sleep are longer earlier in the night then shorten in length throughout your sleep. Since all the sleep stages are cyclical in nature and it is difficult to quantify how many hours you get of each, it is important to achieve the best amount of sleep for your body (probably close to 8 hours).

Because you need around 40 minutes before you fall into a deep sleep, it is also essential that you don’t have any disruptions waking you up as you try to rest, such as snoring. If you sleep near someone who snores, check out our last blog for tips to get a good night’s rest, and if you are the snorer yourself, consider investing in a snoring mouthpiece.  

 

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References 

1 https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep

2https://www.psychologytoday.com/ca/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep

3 https://www.healthline.com/health/how-much-deep-sleep-do-you-need

source https://goodmorningsnoresolution.com/blogs/news/how-much-deep-sleep-should-you-be-getting

Sleeping Near a Snorer: Tips to Get a Better Rest

Do you sleep near to someone who snores?

About 40% of adult men and 24% of adult women are habitual snorers - so there are high odds that you experience snoring in some way in your day-to-day life¹. If this is the case, your sleep can be significantly impacted. In a study evaluating how one’s snoring impacts the sleep quality of their partner, researchers found that the elimination of snoring was associated with the partner’s improved sleep quality².

It may be difficult for some to have a conversation with their partner, family member, or roommate about their habitual snoring. Here are some methods that you can easily use in your bedtime routine to combat the disruption of snoring:

•      Going to bed first

This tip ensures that you are in a deep sleep far before the snoring begins, so you do not have to fall asleep to the sound, which can be a source of insomnia for many. Even when you feel like you can fall asleep, snoring still impacts sleep quality, as the sound keeps you slightly awake, and not getting the deepest sleep you can get³.   

•      Wear ear plugs

Ear plugs are a comfortable way to drown out the noise while still having the ability to hear necessary noises like alarms or a baby’s cry.   

Along with ear plugs and an early bedtime, you can try methods that drown out the noise of snoring to make a more comfortable sleeping environment. These include:

•      White noise makers

White noise is designed to both soothe you to sleep and remain consistent to drown out sudden changes in noise like snoring. A study done testing white noise concluded that white noise is a recommended method for masking environmental noises and improving sleep⁴. There are several highly rated (and free) white noise apps such as White Noise Lite and TMSOFT.

 

•      Sound masking systems

These systems share the similar approach to playing white noise as they mask common indoor and outdoor noises for a better sleep. An example is Nightingale Smart Sleep System, which plugs into an outlet and runs on a scheduled timeframe.

•      Suggest a snoring solution

Although the above suggestions work well for masking the sound of snoring, they do not combat the snoring itself. Getting down to the cause of the snoring and trying to prevent it will be the most beneficial way to fall asleep close to someone who snores. Offering to try a minimally invasive and comfortable snoring mouthpiece such as the Good Morning Snore Solution may save you and the snorer in your life many restless nights!

“A wonderful product and a true life saver. I bought this because my snoring was bothering my wife. However, I think it has also addressed a lurking apnea issue as I feel so much more rested the next morning after wearing the device. So I now wear it even on business trips when sleeping alone.” – Kevin, GMSS customer

Along with all the other benefits that come along with reducing snoring, ensuring a quiet and sound sleep environment for others is just another added plus to finding a snoring solution that works!

 

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References

1 http://sleepeducation.org/essentials-in-sleep/snoring/overview-and-facts

2 https://www.sciencedirect.com/science/article/abs/pii/S0025619611639918

3 https://www.sleepfoundation.org/bedroom-environment/hear/how-noise-affects-your-sleep

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923834/

 

 

 

 

 

 

 

 

 

 

 

source https://goodmorningsnoresolution.com/blogs/news/sleeping-near-a-snorer-tips-to-get-a-better-rest

Are Your Headaches Caused by Sleep Apnea?

Occasional headaches are normal, but frequent and severe headaches often suggest something is going wrong, and could be related to the quality of sleep you are getting. For those who deal with sleep apnea, painful headaches can be a reality. Studies have should that 10-15% of those with obstructive sleep apnea deal with headaches¹. In terms of the general population, these types of headaches are estimated to affect 1-2% of people, and more specifically, 2-8% of the middle aged population².

Multiple studies have correlated the prevalence of sleep apnea with cluster headaches, migraines, and chronic daily headaches, which tend to occur in the mornings³. Cluster headaches are very common, and researchers have found that approximately 80% of those with sleep apnea suffer from cluster headaches. These tend to come in groups and be quite intense in nature. Other sleep-related headaches often occur above the eyebrows, present a dull pain, last a couple hours after waking up from sleep, and can occur daily⁴.

Scientists make sense of the relationships between sleep and headaches by considering the crucial role that proper sleep plays in an individual’s overall wellness. Poor sleep is noted to increase the odds for headache and mood change as the brain needs ample time to rest and restore in the night for proper functioning during the day. An ideal amount of sleep also decreases pain intensity and increases mood, so if you are suffering from a headache, a lack of sleep will make it even worse⁵.

Studies have shown that getting a proper amount of sleep helps substantially with sleep apnea headaches. In particular, those who were given solutions that opened their airways to increase their ability to breathe properly throughout the night saw improvements in headaches as they awoke by 80% compared to those who recorded minimal improvement⁶.

Although our mouthpiece has not been tested in a scientific setting in terms of its correlation to reducing headaches, it is a proven anti-snoring device that may help reduce the cause of obstruction-related headaches.

 As always, check with your doctor to see if this is recommended for your situation.

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References 

 1 https://www.tandfonline.com/doi/abs/10.1586/14737175.2013.840422?journalCode=iern20

2http://web.b.ebscohost.com.libproxy.mtroyal.ca/ehost/detail/detail?vid=0&sid=f7f92acb-504c-4794-bc6c-4e75a3d10e8d%40sessionmgr102&bdata=JkF1dGhUeXBlPWlwLHVybCxjb29raWUsdWlkJnNpdGU9ZWhvc3QtbGl2ZQ%3d%3d#AN=112929465&db=a9h

3 https://academic.oup.com/qjmed/article/104/12/1087/1544801

4http://www.mysleepapneamd.com/blog/headaches-can-caused-sleep-apnea-curing-sleep-apnea-headaches

5https://americanmigrainefoundation.org/resource-library/sleep/

6https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1105630

source https://goodmorningsnoresolution.com/blogs/news/are-your-headaches-caused-by-sleep-apnea

When to Consider Snoring Surgery

Why do people get surgery for snoring? 

“Surgery also has a role in those with snoring, sleep‐disordered breathing and mild OSA and for patients who have failed using CPAP and other non‐surgical appliances.” This tends to be a last resort for those who experience snoring, but is appealing as a potential permanent solution who have tried many options that have not been effective [1].   

A surgical solution is also only considered for those with a surgically correctable abnormality, and other methods have been used without success. [2]

There are many different types of surgeries that aim to combat snoring, so we won’t get into them all, but discussing the options with a doctor is the best source for information on these options. Below are some general statistics based on studies on the most common types of snoring surgeries performed.

 

Facts to consider

• Some surgeries to combat snoring or obstructed breathing can be performed in one stage, and others “require multiple procedures to complete the treatment” [3].
• Like any surgery, they also have side effects and there are always risks and chances of it not resulting as intended.

A study based on the responses of 193 patients who underwent surgery to aid heavy snoring yielded these results [4]:

• 26% of patients reported postoperative infections
• 76% scored postoperative pain as moderate or severe
• 37% perceived an improvement in their sleep quality
• 24% reported no improvement in their sleep quality
• 43% reported an initial improvement that was not sustained for 2 years
• In hindsight, only 47% would have undergone the surgery

 

Alternatives

• As a first-line of treatment, doctors highly recommend behavioural modifications to relieve snoring that is not related to sleep apnea [3].
• Trying alternatives before considering surgery can have many benefits, as they are [5]:
• • Less invasive
  • Cost effective
  • More comfortable
  • Have less side effects
  • Are safer
  • Are not permanent

Also, if you do end up going for a consultation for surgery that will help resolve your snoring, a doctor will recommend trying other solutions beforehand, so if you have tried many before, this would help them assess why they haven't been working for you.

One of the alternatives health professionals tend to recommend is something less invasive, such as a nightly mouthpiece which prevent breathing obstructions that cause snoring. A recommended, tested and science-based mouthpiece like Good Morning Snore Solution has helped many avoid surgery and sleep well by using a gentle and safe approach.

“Such a great alternative for me to a CPAP machine, or a dental appliance, both of which I've tried. Easy to use, easy to travel with, so simple in design!” -Margaret R, after trying Good Morning Snore Solution.

Sources

1 https://onlinelibrary.wiley.com/doi/full/10.1111/coa.12245

2 https://emedicine.medscape.com/article/868770-overview

3 https://www.sciencedirect.com/science/article/pii/S0011502911001477

4 https://onlinelibrary.wiley.com/doi/full/10.1097/01.mlg.0000180178.12972.81

5 https://www.healthline.com/health/surgery-for-snoring#Takeaway

source https://goodmorningsnoresolution.com/blogs/news/when-to-consider-snoring-surgery

What You Didn’t Know About Sleep: Shocking Stats and Helpful Hacks

It’s Sleep Awareness Week! So we’re sharing some important facts around sleep and some helpful hints for improving your quality of sleep.

3 Shocking Stats About Sleep Loss

1: Lack of sleep causes an increase in heart attacks and heart disease

A study from the University of Warwick Medical School which evaluated data from 470,000 participants over 7-25 years concluded that if you sleep less than six hours per night you have a 48% greater chance of developing or dying from heart disease, and a 15% greater chance of developing or dying from a stroke. [1]

2: Many do not think about the hours of sleep they need

A National Sleep Foundation poll conducted in 2018 found that 60% of surveyed American’s do not take into account how much sleep they need before they go to bed. This suggests that many do not make an effort to get the proper amount of sleep. [2]

3: Lack of sleep is as dangerous as drinking and driving

According to the National Highway Traffic Safety Administration’s estimations, the crash risk associated with driving on less than 4 hours of sleep is comparable to the crash risk associated with having a blood alcohol concentration over the legal limit. [3]

Now that we’ve looked at some statistics, here are 3 easy hacks to help you get a better night’s sleep:

1: Get a good amount of vitamin D

A study based on the sleep patterns of 89 people showed that use of a vitamin D supplement improved sleep quality, reduced sleep latency, increases sleep duration and improves sleep quality. [4] If you live in a place that lacks sunlight, make sure to eat lots of vitamin D rich foods, or find a supplement that works for you.

2: Treat yourself to a morning reward

Try setting a sleep goal, and if you hit it, reward yourself with a treat. For example, if you set a goal to sleep 8 hours, for every night that you get a full 8 hours of sleep, reward yourself with your favourite latte in the morning or something else you enjoy. Setting goals with small rewards can help you stay motivated to prioritize sleep.

3: Have a routine, big or small

Set a pre-bedtime routine and stay consistent with it. Having a consistent routine before bed helps train your brain that it’s time to wind down, and can help you fall asleep much faster. Even something as simple as taking 5-10 minutes to stretch and meditate, or maybe taking 5 minutes to journal about 3 good things that happened throughout the day in order to end the day on a positive note.

LIMITED TIME OFFER

For Sleep Awareness Week 2019, we want to give you the proper rest you need to avoid some of the dangerous consequences of poor sleep, so we are offering 15% off all mouthpieces when you use the coupon code SAW. This offer ends March 16, 2019.

We also want to support those who lack the conditions for proper sleep by partnering with Sleeping Children Around the World (SCAW), an 100% charitable organization that donates bedkits to those in need. We have previously partnered with SCAW, and are passionate about giving back and spreading better sleep all around the globe. To support this mission, we will be donating $1 for every mouthpiece sold to SCAW during Sleep Awareness Week!

Give yourself and others a good night’s sleeping by picking up your Good Morning Snore Solution today at 15% off!

Sources 

[1] https://www.eurekalert.org/pub_releases/2011-02/uow-lnc020711.php

[2]https://www.sleepfoundation.org/sites/default/files/inline-files/Sleep%20in%20America%202018_prioritizing%20sleep.pdf

[3] https://aaafoundation.org/acute-sleep-deprivation-risk-motor-vehicle-crash-involvement/

[4] https://www.tandfonline.com/doi/full/10.1080/1028415X.2017.1317395

source https://goodmorningsnoresolution.com/blogs/news/what-you-didn-t-know-about-sleep-shocking-stats-and-helpful-hacks

Sleeping with Mouth Open Blog

Do you breathe through your mouth while you sleep? Or just keep it open when you are catching up on rest at night? Although you can not help this natural reflex, especially when you have a stuffy nose or sinus issues, there is science to say this is not the best way to rest throughout the night.

Possible side effects of mouth breathing at night: 

• Dehydration: Breathing through your mouth can dry out your airways and lead to the loss of essential fluids throughout the night.

• Jaw Pain: Having your mouth open at night keeps the jaw in a position which can cause teeth grinding, the development of an overbite or underbite, or general jaw soreness.

• Poor Oral Health: Gum disease and tooth decay are more common in those that breathe through their mouth at night.

• Bad Breath: One of the most common side effects of mouth breathers, and one that affects others.

• Worsened Asthma: By inhaling cold air that is unfiltered through the nose, the airway can become more irritated, especially for those with asthma.

• Tiredness: Breathing with your mouth open does not let as much oxygen into the lungs, impacting the body's whole supply of oxygen. This can lead to feelings of fatigue when you wake, and can result in restlessness for the whole day.

Snoring and mouth breathing:

This mouth position has a great impact on snoring and sleep apnea, worsening both of these sleep disruptions. Those who are prone to snoring and sleep with their mouth open allow for the airways to be in the position that obstructs airways. Individuals with sleep apnea that wear a CPAP machine do not get the ideal benefits from the device when they have their mouth open, making this breathing method less than ideal.

How to prevent mouth breathing:

Breathing through the nose is definitely better for your health, so how can you ensure you breathe this way throughout the night? Unfortunately, there isn't much you can do yourself to ensure you do not open your mouth throughout the night. 

A sure way to promote breathing through the nose is to secure the mouth into a position which does not let it fall open. A snoring mouthpiece such as Good Morning Snore Solution helps gently keep the tongue in the same position all night, both preventing snoring and protecting from the negative effects of mouth breathing. No matter the source of your snoring, a stabilizing mouthpiece can greatly help you breath through your nose overnight!

 

Sources:

https://www.buoyhealth.com/current/mouth-breathing-effects/#is-it-bad

https://www.healthline.com/health/mouth-breathing#prevention

source https://goodmorningsnoresolution.com/blogs/news/sleeping-with-mouth-open-blog