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Is Melatonin Good For Sleep Apnea

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What Are The Health Risks Of Sleep Apnea

Mayo Clinic Minute: What to consider before using melatonin supplements for sleep

Sleep apnea can lead to sleep deprivation from constant nightly interruptions and shallower overall sleep. Lack of sleep is associated with far-reaching health consequences that affect a person physically, mentally, and emotionally, and as a result, it comes as no surprise that sleep apnea has been tied to diverse health problems.

Because of how it affects oxygen balance in the body, untreated sleep apnea raises dangers for various types of cardiovascular issues including high blood pressure, heart attack, heart disease, and stroke.

What It Is Its Risk Factors Its Health Impacts And How It Can Be Treated is reader-supported. We may earn a commission through products purchased using links on this page. Learn more about our process here

    Sleep apnea is a condition marked by abnormal breathing during sleep. People with sleep apnea have multiple extended pauses in breath when they sleep. These temporary breathing lapses cause lower-quality sleep and affect the bodys supply of oxygen, leading to potentially serious health consequences.

    Sleep apnea is one of the most common sleep disorders in the United States. It can affect children and adults and people of both sexes, although it is more common in men.

    Because of sleep apneas prevalence and potential health impact, it is important for people to be aware of what sleep apnea is and to know its types, symptoms, causes, and treatments.

    Is Melatonin A Good Sleep Inducer Sleepy Diaries Part 1

    Tossing and turning in bed at night are common among sleepless individuals. If youve been trying to adopt the correct position to induce sleep after several rollovers, this blog is for you.

    Stress and anxiety were high during the pandemic, which led many people to turn to melatonin to aid in falling asleep. However, does melatonin production and sleep have a positive association?

    This blog will explore melatonins link with sleeping patterns and whether one needs melatonin supplements.

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    Avoid Alcohol And Smoking

    Lifestyle changes can improve your health and encourage better sleeping habits. Consider quitting smoking and limiting your alcohol intake to reduce sleep apnea complications.

    Alcohol relaxes the throat muscles that control your breathing. This can lead to snoring and an interrupted sleep cycle. It can also lead to inflammation in your airways, blocking your airflow.

    Similar to alcohol, tobacco use can also contribute to inflammation and swelling in your airways. This can worsen your snoring and your sleep apnea.

    A identified smoking as a risk factor for developing sleep apnea. The study noted that people with sleep apnea may have a predisposition to smoking as well, so treating sleep apnea may help in quitting smoking.

    Melatonin And Other Sleep Disorders

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    Scientists have also looked at whether melatonin can help people with a variety of sleep disorders.

    Theres some evidence to suggest that melatonin may benefit people with delayed sleep-wake phase disorder who fall asleep very late and consequently wake up later in the day.

    It may also have a role to play in helping folks with REM sleep behavior disorder , which is when patients act out their dreams while sleeping. An estimated 1% to 2% of the population has the condition, which affects older people more than younger ones and men more than women.

    One word of warning: Most of the studies looking at the impact of melatonin on sleep have been small and have only noted relatively modest gains for these conditions, said Dr. Abhinav Singh, medical director of the Indiana Sleep Center.

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    Alcohol And Sleep Apnea

    Sleep apnea is a disorder characterized by abnormal breathing and temporary loss of breath during sleep. These lapses in breathing can in turn cause sleep disruptions and decrease sleep quality. Obstructive sleep apnea occurs due to physical blockages in the back of the throat, while central sleep apnea occurs because the brain cannot properly signal the muscles that control breathing.

    During apnea-related breathing episodes which can occur throughout the night the sleeper may make choking noises. People with sleep apnea are also prone to loud, disruptive snoring. Some studies have suggested that alcohol contributes to sleep apnea because it causes the throat muscles to relax, which in turn creates more resistance during breathing. This can exacerbate OSA symptoms and lead to disruptive breathing episodes, as well as heavier snoring. Additionally, consuming just one serving of alcohol before bed can lead to OSA and heavy snoring even for people who have not been diagnosed with sleep apnea.

    The relationship between sleep apnea and alcohol has been researched somewhat extensively. The general consensus based on various studies is that consuming alcohol increases the risk of sleep apnea by 25%.

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    Tips To Help You Fall Asleep With Sleep Apnea

    If you suspect that you may have untreated sleep apnea, then seeking treatment is the first and only option worth considering. Treatment more than likely makes you a CPAP user. OSA patients use CPAP machines to regulate their breathing while sleeping, and positive airway pressure levels are set depending on what your AHI is.

    If you are still having trouble sleeping after appropriate sleep apnea treatment and want to explore supportive options before calling your doctor, you may consider trying these home remedies:

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    Where The Diet Stops And Cpap Therapy Begins

    Having covered all of the foods to eat and avoid if you have sleep apnea, its important to remember that treatment options like these go beyond the standard sleep apnea treatment. A healthy diet and regular exercise will never be enough to help your sleep apnea alone. A medical intervention like continuous positive airway pressure is the tried and true way to help sleep apnea, and Aeroflow Sleep is here to provide you with all of the necessary supplies.

    We are a dedicated team of healthcare professionals who believe in everyone getting the best possible care and coverage your insurance will allow. How do we do it? We start by being in network with most private insurance companies, being accredited by Medicare and Medicaid, and promising to work with your primary care doctor and coordinate orders between the two. In short, well be there every step of the way.

    All you have to do to sleep well and live better is see if you qualify, and then give thanks for you have just begun your sleep apnea journey.

    Reduce Stress & Practice Gratitude

    Does melatonin really help you sleep?

    A 2007 review published in Behavioral Sleep Medicine has found that stress can decrease deep sleep, REM sleep, and sleep efficiency . It can also increase wakefulness and awakenings during the night. Decreasing your stress levels is clearly important for better sleep and deep sleep.

    Practicing gratitude is one of the best ways to decrease chronic stress and improve your sleep. You cannot be stressed, sad, or angry in a state of gratitude. Upon waking, recount your blessings in your mind. Be thankful for your family, friends, a roof over your head, food on the table, your body for doing its best, and for a new day ahead.

    Stop throughout the day to notice the small things and feel gratitude. You can even set your phone or stopwatch for moments of gratitude. Keep a gratitude journal and write down three things you are grateful for in the evening. Challenge yourself to pick three new things every day of the month. Make sure to feel gratitude instead of just thinking about it or writing it down.

    Beyond gratitude, practicing meditation, breathwork, guided relaxation, and visualization can reduce chronic stress and help you respond to stress better. Reading scripture, journaling, positive affirmations, mindset shifts, and prayer also help to achieve more calm and relaxation. Yoga, QiGong, Tai Chi, grounding, and spending time in nature are some other great ways to reduce stress, induce relaxation and calm, and support deep sleep at night.

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    Improving Sleep Health: Dont Rely On Melatonin Over

    This post is available in: Spanish

    Too many people make it through hectic, stressful days juggling work and family responsibilities, only to end up tossing and turning during disturbed or erratic sleep cycles. Add the persistent blue light of digital devices laptops, smartphones and tablets and its not surprising that the market for over-the-counter sleep medications is so robust.

    There is also melatonin, a popular supplement that is made in a lab, a synthetic version of the human hormone that helps regulate sleep-wake cycles.

    Physicians who specialize in sleep health, neurologists and sleep psychologists agree that relying on these over-the-counter drugs or supplements is not a viable or long-term solution to sleep disturbance problems, and they certainly are not the answer if you have serious disorders, such as obstructive sleep apnea or insomnia.

    OSA, the more common of the two forms of apnea, occurs when the muscles in the back of the throat fail to keep the airway open, despite efforts to breathe. Left untreated, sleep apnea can lead to other serious health issues, such as high blood pressure, heart disease, stroke and depression, studies have confirmed. Such a serious condition requires a diagnosis by a physician, who may prescribe medication for a specific period of time, and possibly other therapies that can treat persistent OSA or other sleep disorders or disturbances.

    What Is Central Sleep Apnea

    Central sleep apnea is a condition defined by pauses in breathing due to a lack of respiratory effort during sleep. Unlike obstructive sleep apnea, the pauses in breathing throughout the night are due to the lack of respiratory muscles activating or the brain failing to ask the respiratory muscles to activate.

    To breathe in, our brain sends a signal to the diaphragm and the muscles of our rib cage to contract. The contraction of the diaphragm and rib cage muscles produces an inhalation. In central sleep apnea, there is typically a lack of communication from the brain to these muscles.

    It is important to note that a few central apneas per night is considered normal. We often forget to breathe briefly as we drift off to sleep or after waking up.

    Lofta WatchPAT is a FDA-approved portable diagnostic device that uses the most innovative technology to ensure the accurate screening, detection, and the follow-up treatment of sleep apnea. .

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    What Are The Types Of Sleep Apnea

    There are three types of sleep apnea:

    • Obstructive Sleep Apnea : OSA occurs when the airway at the back of the throat becomes physically blocked. That obstruction causes temporary lapses in breath.
    • Central Sleep Apnea : CSA happens because there is a problem with the brains system for controlling muscles involved in respiration, leading to slower and shallower breathing.
    • Mixed Sleep Apnea: When a person has both OSA and CSA at the same time, it is referred to as mixed sleep apnea or complex sleep apnea.

    Because the underlying causes are distinct, there are important differences in the symptoms, causes, and treatments of OSA and CSA.

    Get tested for sleep apnea from the convenience of your own bedroom!

    Lofta WatchPAT is a FDA-approved portable diagnostic device that uses the most innovative technology to ensure the accurate screening, detection, and the follow-up treatment of sleep apnea. .

    Balance Your Blood Sugar

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    A 2005 review published in the Journal of Applied Physiology has found that poor sleep can increase the risk of insulin resistance, blood sugar issues, and type 2 diabetes . On the other hand, blood sugar imbalances can interfere with stable energy during the day and natural tiredness at night.

    Blood sugar imbalances can cause sugar crashes, quick bursts of energy, insomnia, and disrupted sleep. A 2020 study by the National Heart, Lung, and Blood Institute published in the Journal of the American Heart Association has found an association between high blood sugar and sleep apnea .

    To keep our blood sugar levels stable, I recommend following an anti-inflammatory diet low in sugar and carbs and high in healthy fats. I recommend eating lots of greens, vegetables, herbs, spices, fermented foods, grass-fed butter and ghee, grass-fed beef, pasture-raised poultry and eggs, wild-caught fish, and wild game. You may learn more about the ketogenic diet I recommend in this article.

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    Melatonin Production As You Age

    Your body begins to secrete melatonin around 3 months old as you learn to sleep at night rather than during the day. Your melatonin levels at night increase more as you grow. Those levels peak around one to three years old. After that, your levels decline a bit and stay steady for most of your adult life.

    At some point in your life, your levels begin to decline. When you are around 70 years of age, your melatonin levels at night will likely only be a quarter or less than what they were when you were a young adult.

    Melatonins Side Effects And Safety

    Is melatonin safe? Yes, melatonin supplements are safe, at least in the short term: There havent been any long-term studies to say whether its safe to take for more than a month or two.

    While safe, melatonin still can have side effects or interact with other medications. Even short-term use can cause side effects like daytime drowsiness, headaches, and dizziness, according to a 2019 study on adverse events linked to melatonin.

    Melatonin supplements may also interact with certain medications such as blood thinners, anti-seizure drugs, diabetes medications, and contraceptives. Let your physician know that youre taking it, Dasgupta said.

    People who are pregnant or breastfeeding shouldnt take melatonin. Neither should people with dementia, autoimmune diseases, depression, seizure disorders, diabetes, or high blood pressure. Melatonin can interact with many medications used to treat these conditions and could aggravate depression in people with a preexisting condition.

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    Melatonin For Sleep: What You Should Know

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    According to the National Institutes of Health, adult use of melatonin supplements more than doubled in the United States in 2012, with an estimated 3.1 million adults reporting that they had taken melatonin during the past 30 days. Even though your body produces the sleep hormone melatonin naturally, some people supplement with synthetic melatonin to help induce sleep. Due to the popularity of melatonin supplements, it is wise to look at what melatonin is and how this supplement may affect you.

    Get A Humidifier To Increase Your Comfort

    Taking melatonin to help you sleep? What you should know

    Humidifiers can reduce the inflammation of nasal tissues. Humidifiers may even reduce nose bleeds by keeping your airways moisturized. Be sure to keep yours clean and allow it to dry properly between use to prevent the build up of bacteria, mold, and mildew. These can cause problems for you on their own.

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    How To Get The Best Results

    Light is the switch that controls when your brain makes melatonin. When you take a supplement, take care that you donât disrupt its effects with artificial light:

    • Avoid your phone and other tech devices that shine brightly in the hours before bed.
    • Turn off overhead lights in the evening.
    • Bright light in the morning can signal itâs time to wake up.

    How Long To Take Melatonin Supplements

    Dr. Buenaver suggests, If melatonin for sleep isnt helping after a week or two, stop using it. And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, its safe for most people to take nightly for one to two months.

    After that, you can stop melatonin and check the quality of your sleep. And make sure to follow proper sleep hygiene and schedule to optimize your sleep.

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    Melatonin: The Sleep Hormone

    Referred to as the sleep hormone, melatonin released by the pineal gland induces sleep and is the central pillar of the sleep-wake cycle. While It is created naturally by the body, it is also available as a sleep supplement.

    As one of the most commonly used supplements in the United States, melatonin has proved its efficacy time and again.

    While some studies have found that melatonin can improve sleep in certain conditions, it still isnt recommended for everyone. But its usefulness in resetting the circadian rhythm and creating a sleep schedule cannot be overemphasized.

    How To Choose Melatonin Supplements

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    Melatonin is sold in the U.S. as a dietary supplement and not as a medication. This is a vital distinction because it means that melatonin products are not closely regulated by the Food and Drug Administration .

    A wide range of brands with varying formulations and dosages are available over-the-counter in groceries and drugs stores, but there are important quality differences to look out for. A study that reviewed 31 melatonin supplements found major inaccuracies in dosage information 71% of the tested products were not within 10% of their listed dosage. An incorrect dose of melatonin can have meaningful consequences including a higher risk of side effects and reduced supplement effectiveness.

    Some products labeled as only containing melatonin contained impurities or other compounds, such as serotonin, that can pose health risks. Melatonin is often combined with magnesium, valerian root, or other natural sleep aids in supplements, which may further affect the accuracy of dosages and labeling.

    Buyers of supplements should take care when shopping and remember that labels like natural, certified, and verified are not standardized or regulated. Although not a guarantee of safety, certification from organizations like US Pharmacopeia ,, or the NSF International Dietary Supplement program can offer confirmation that products have been tested for contaminants or mislabeling.

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