Health Canada Product Recall – Respironics Masks

Health Canada Product Recall - Respironics Masks

Message from the Canadian Thoracic Society, the Canadian Sleep Society, and the Canadian Society of Respiratory Therapists

September 19, 2022

Health Canada posted an alert on Friday, September 16, 2022 informing patients, caregivers, and health care providers that Philips Respironics recalled certain masks used with bilevel positive airway pressure (also known as Bilevel PAP, BiPAP, or BPAP) machines and continuous positive airway pressure (CPAP) machines due to a serious safety concern. The recalled masks have magnets and can cause potential injuries or death when use of a recalled mask with magnets interferes with certain implanted metallic medical devices and metallic objects in the body.

These potential adverse events can occur in people who use the masks, or in people near a person using the mask. Additionally, the recalled Philips Respironics masks may be used with other manufacturers’ BiPAP and CPAP machines. Users of any BiPAP or CPAP machine should check to see whether their mask is one of the recalled Philips Respironics masks.

Recommendations from Philips Respironics:

Patients should stop using the affected mask if the implant/medical device is contraindicated against the mask magnets.
Patients should consult their physician immediately to determine if another mask can be used for their therapy.
In the interim, switch to a non-magnetic mask if available, for continued therapy.
Patients should properly dispose of the mask that has magnets after an alternative is obtained.

These masks may continue to be used according to the updated instructions and labeling if patients or people in close proximity to them do not have implanted metallic medical devices or metallic objects in the body.

The Canadian Thoracic Society, Canadian Sleep Society and the Canadian Society of Respiratory Therapists are monitoring this situation closely. Should additional information regarding this recall becomes available, we will inform you. Please visit the CTS/CSS/CSRT websites for updates.

Links:

Health Canada Product Recall
English: https://recalls-rappels.canada.ca/en/alert-recall/respironics-masks#tablefield-node-64545-field_affected_products-0
French: https://recalls-rappels.canada.ca/fr/avis-rappel/respironics-masks

Philips Respironics
https://www.usa.philips.com/a-w/about/news/archive/standard/news/press/2022/20220906-philips-respironics-alerts-customers-worldwide-of-updated-instructions-and-labeling-of-specific-sleep-therapy-masks-that-contain-magnetic-headgear-clips-due-to-potential-risk-of-serious-injury.html

U.S. Food & Drug Administration
https://www.fda.gov/medical-devices/safety-communications/certain-philips-respironics-masks-bipap-cpap-machines-recalled-due-safety-issue-magnets-may-affect

Sleep Bruxism

Bruxism, why this strange name?

Bruxism is a term that comes from Greek and means “to grind your teeth”. Nowadays, the term bruxism encompasses not only teeth grinding, but also the clenching of teeth that is the prolonged and forceful contraction of jaw and face muscles. Bruxism can occur during sleep or daytime, and is therefore known as sleep bruxism and awake bruxism respectively. Some individuals may have both. Sleep bruxism, a self-reported condition that is most frequently confirmed by parents or sleep partners, can impact people of all ages. It is more frequent in children (12-20%), a bit less frequent in adults (8-16%) and less common in the elderly (3-6%).

What are the causes of sleep bruxism?

The origin of sleep bruxism is not yet fully identified and there is not one isolated factor or cause that can explain it. Nowadays, it is known that an incorrect bite or a poorly positioned tooth are not among the etiological factors. Sleep bruxism is most likely generated in the brain centers controlling vigilance and jaw muscles, and is most likely under environmental, social and genetic influences. It can be aggravated by emotional factors, such as stress, anxiety and overactive life style. Those factors may also be present in people with awake bruxism. Bruxism can also be related to sleep disorders or to the overuse of alcohol, coffee, nicotine, medications (e.g., antidepressants) or certain illicit drugs such as cocaine, amphetamines, or ecstasy. This suggests that some individuals may need to control their bruxism during some stages of their lives, but not necessarily all the time.

There is no classical profile for individuals with sleep bruxism and there is also no one unique mechanism, but there are various contributing factors for its occurrence. The association with sleep arousals, a marker of overactivity in motor and cardiac systems, some of the body’s chemical messengers, familial and genetical factors, upper airway obstructions and emotional stress factors are among the mechanisms that can explain the occurrence of sleep bruxism.

How to recognize if you suffer from sleep bruxism?

Bruxism is an unconscious habit, not only during sleep, but also when awake. In the latter, vulnerable individuals “unload” life pressure onto their teeth to relief their worries, anxieties and emotional tensions. It doesn’t mean that people who have bruxism have an anxiety disorder, but we’re all exposed to peak levels of stress in our everyday life, and sometimes to intense task to accomplish with high level of performance in little time. For some people, sleep and awake bruxism are part of a reactive activity to escape the stress, a valve to discharge the tension. The critical issue is that behaviour is ‘attacking’ the teeth and can induce discomfort or pain in your jaw and head muscles.

You may not be aware that you have sleep bruxism. Most individuals do not complain in absence of pain or complaints from sleep partners. However, some individuals with sleep bruxism may feel dental sensitivity, often damage their tooth and/or break their filling and complain of head and jaw muscles discomfort or fatigue or stiffness when they wake up. Furthermore, most individuals are informed their sleep bruxism by their sleep partner, since most bruxers make an intense grinding sound, like the sound of two stones rubbing against each other.

Finally, some people do not have notable consequences or associated comorbidities (i.e., when two or more health problems occur at the same time; such as bruxism and headaches or migraines, sleep apnea, chronic insomnia or difficulties in initiating or maintaining sleep).
Indeed, the reports from sleep partners are very useful when the dentist is trying to make a diagnosis. Some individuals may also complain about esthetics since sleep bruxism can cause dental damage including fracture and dental wear. It can also change the smile curve with time. Dental crown and bridge destruction is also possible but rarely seen.

Sleep laboratory polysomnography, with video and sound recordings during a full night of sleep is not always necessary. But when indicated, it can quantify the number and severity of events and identify a possible association with other events or sleep disorder during sleep. In some cases, a home sleep test using a portable electromyography device (i.e., a device that records the electrical activity of muscles using electrodes attached to the skin) can be sufficient.

Then, what are the main symptoms and consequences of sleep bruxism?

There is a large variability of symptoms in individuals presenting sleep bruxism, but they can be summarized as:

DAYTIME SIGNS AND SYMPTOMS	SLEEPTIME SIGNS AND SYMPTOMS
Morning orofacial pain or discomfort Tension type headache Dental sensitivity Dental wear Tooth fracture and/or restorations Gum recession Enlarged jaw muscles on each side of face Complaint of low sleep quality Difficulty maintaining sleep Tongue with teeth marking Reduction in salivary flow/dry mouth	Dental noises during sleep Increased activity of masticatory muscles

Even though sleep bruxism can often only be a behaviour with no major consequences, in some individuals its presence has been related to other serious sleep disorders such as sleep apnea, periodic limb movement, or insomnia. In addition, the grinding noises can disturb sleep partners, which should not be underestimated.

What to do or not do?

WHAT NOT TO DO: purchase an over the counter oral device

It is not recommended to use an over-the-counter oral device for a long period of time that is not fitted closely to the mouth without a dental examination. This type of device may do more harm than good such as pain and gum infection. An inappropriate choice of an oral device may exacerbate jaw pain and breathing problems such as snoring and apnea. Also, when temporomandibular disorders (i.e., jaw muscles, temporomandibular joints and associated structures disorders) are present with sleep bruxism, a non customized oral device can be more harmful for the jaw and face muscles than not using any kind of appliance.

WHAT TO DO: consult a health professional

As a result of complaints such as waking up with pain or jaw discomfort, unrefreshing sleep or tooth damage (tooth wear, small or big fractures or even loss of teeth), consulting a specialist for a dental diagnosis and a clinical evaluation is highly recommended.
When a sleep bruxism diagnosis is established, a customized clinical management is also highly recommended.
Sometimes, sleep bruxism is also associated with poor sleep quality and with difficulty initiating or maintaining sleep (e.g., insomnia). Sleep bruxism is not harmful for most individuals but in conjunction with jaw pain and headache or a sleep disorder (sleep apnea, insomnia, chattering teeth) it may be wise to consult a sleep expert in medicine or in dentistry.
Also, you may need to be referred to another health professional, such as a therapist, if comorbidities (i.e., developing other medical conditions at the same time) are present.
For sure, if someone hears two stones rubbed together, typical of what sleep bruxism sounds like, it may interfere with the sleep quality of the partner and generate tension between the partners. Again, seeking help would be wise.

How to turn the ship around?

Independently of the clinical complaints, people with sleep bruxism need to receive a dental diagnosis to control the risk of comorbidities (i.e., developing other medical conditions at the same time) and to exclude the risk of consequences for teeth, gum, muscles and temporomandibular joints.

For individuals with normo-bruxism (i.e., those whose bruxism activity is not associated with symptoms) who seek treatment primarily for complaints of dental noise and dental wear, the following recommendations can be helpful:

Follow sleep hygiene rules

Awake and sleep bruxism are chronic conditions but can be a transient in life. They can be linked to stress and lifestyle. Therefore, although the presence of other medical conditions requires a medical/dental evaluation, changing one’s routine and lifestyle as well as improving sleep hygiene are always beneficial! (For more information about sleep hygiene, consult “10 simple tips for better sleep”)

Use a personalized or customized mouthguard (acrylic interocclusal) made by the dentist

Even in the absence of pain, the mouthguard made by a dental s specialist from a dental impression remains the most common treatment which will protect the teeth from wear. This type of splint reduces the grinding sound that is disruptive to the sleep partner. Avoid silicone over the counter mouthguards when possible.

Address Stress management

The body reacts to stress! It can be in the form of a headache, sleep disorder, gastrointestinal changes, and musculoskeletal pain. If the bruxism occurs during the day, it is important to be aware of the habit. Nowadays some mobile applications are available for that. Facial exercises and cervical stretching, application of heat or cold (depending on the situation), and using awareness techniques (mobile apps) help to reduce pain and discomfort. Relaxation techniques, pleasurable physical activity and meditation help to control the problem in the long term.

For individuals with patho-bruxism (i.e., those whose bruxism activity is associated with dental damage, harmful symptoms or other medical conditions) other therapeutic options may be required in addition to incorporating a good sleep hygiene:

Control pain and other symptoms

A consultation with a pain specialist or another health professional is needed to select the best management for each situation (a mouthguard, specifically an acrylic interocclusal splint or an oral appliance for snoring/sleep apnea, medication, therapy, etc.). In some rare cases, when teeth have been seriously damaged, dental rehabilitation may be needed.

Take into consideration your complete health condition

A consultation with a sleep medicine specialist is highly recommended when you have sleep bruxism and sleep-disordered breathing. Indeed, it has been shown that 40% of patients may increase the severity of obstructive sleep apnea when using a regular mouthguard (acrylic interocclusal splint). This is why it is important to evaluate all possible comorbidities (i.e., developing other medical conditions at the same time), in the event of sleep bruxism and obstructive sleep apnea. In this case, the treatment may change from an acrylic interocclusal splint to another type of appliance (e.g., mandibular advancement appliance) to treat the obstructive sleep apnea and to protect the teeth from sleep bruxism. On the other hand, it has been observed that a mandibular advancement appliance significantly reduces sleep bruxism more than a regular mouthguard (acrylic interocclusal splint). Thus, patients should talk about their sleep bruxism, snoring and sleep apnea with their dentist and physician to ensure the best treatment for their particular condition.

Medication

Currently, there is no consensus on the use of drugs for sleep bruxism and experimenting with different drugs has been explored with mixed results. These include but are not limited to bromocriptine and L-dopa (medications used in Parkinson disease), amitriptyline (antidepressant), muscle relaxants, benzodiazepines (tranquilizers), and clonidine (anti-hypertensive). While some of these reduced the intensity of the bruxism or the number of episodes, those medications are associated with important side effects which make the benefit-risk ratio questionable. Moreover, some other medications such as antidepressants (particularly, selective serotonin reuptake inhibitors) may aggravate bruxism in some individuals. Thus, if you are taking antidepressants or other drugs and you feel that you are clenching or grinding your teeth more, during wake or sleep, talk with your physician about the possibility of changing medication or the dosage. Do not stop your medication without medical advice.

Additionally, the application of botulinum toxin, a relatively popular medication, is controversial. Although it shows promise to reduce pain, some studies have shown that Botulinum Toxin reduces the intensity of contractions, but not their frequency. Moreover, it can cause serious side effects if not used properly, such a muscular paralysis. Therefore, caution is recommended with its use.

It is worth remembering that more research is awaited to assess efficacy and safety.

The sleep of your baby

This is it. You are back home with your baby! It is time of happiness, emotions…and great fatigue! This is because your baby’s sleep patterns are not at all like yours. Your baby’s sleep is fragmented – that is he/she sleeps for short periods of two or three hours, both at night and during the day. Why is this? It’s because their circadian rhythm is not yet established. Be aware that this is completely normal. So, if you are a parent of a newborn, you know that even though this little angel sleeps about 14 to 17 hours a day, this stage is not easy!

What does it mean to sleep through the night?

That’s a very good question! When one parent asks another, “does your baby sleep through the night?”, neither may have the same definition in mind. Sleeping through the night does not refer to total sleep time, but rather to the infant’s ability to sleep for several hours in a row. This therefore means sleeping for several hours in a row without waking up, or at least without signaling the awakening to one’s parent. There are different definitions, but most of the time we talk about six hours of uninterrupted sleep.

When will my infant sleep through the night?

This is a question that many parents ask themselves, so rest assured, you are not the only ones wondering! Although we often hear that babies start sleeping around six months of age, several studies have shown that there are big differences between infants. Some children will consolidate their sleep sooner and others much later. It is very important that your baby gets enough sleep every day. It is important for their health and for their development. On the other hand, sleeping through the night more or less quickly has not been specifically associated with developmental problems, if the total duration of sleep is not shortened. So don’t worry if your baby doesn’t sleep through the night, even if your neighbour’s baby is the same age and is doing so. You have to respect your child’s pace. Besides, remember, your neighbour may not have the same definition as you! It is therefore important to avoid comparing babies with each other, which causes many parents to worry unnecessarily. Unfortunately, many parents feel pressure to get their babies to sleep quickly, which adds to their sleep deprivation.

And when my baby sleeps through the night, does that mean he/she will always do so?

Another very common situation: a baby sleeps well during one night and his/her parents think that this stage has now been resolved. And it’s very tempting to imagine that! Unfortunately, that’s not quite the way it is. Sleeping is a bit like walking, babies don’t get it right the first time and sometimes they fall while they are learning. You rarely see a parent worrying because their baby has fallen while learning to walk, fearing he/she will never do it again…Yet you often hear this kind of worrying about sleep. Rest assured, although it can sometimes be discouraging, it is quite normal that for several weeks, even for several months, your baby alternates between sleeping… or not! In fact, throughout life, your child’s sleep will continue to evolve and not always at the same rate.

Strategies to help your baby fall asleep on their own

It is good to know that even if your baby sleeps for several hours at a time, he/she is likely to wake up every now and then and go back to sleep on their own. Maybe you are disheartened when you hear them wake up? Are there ways to help your baby fall asleep and go back to sleep on their own? Different factors are at play in this process. Some of these factors are internal, that is, they depend on your baby and it will be difficult for you to intervene. For instance, this is the case with genetic factors, brain maturation or temperament. Other factors are external to the child, including environmental and social factors. These are the circumstances when you can intervene:

1. Light

During the day, it is advisable to go outside to expose your baby to natural light.

2. Dark room at night

However, it is important to limit the sources of light when bedtime approaches, by dimming the lights during the evening and favouring a dark room.

3. Minimize interactions during the night

During nocturnal awakenings, it is also recommended to minimize interactions and keep this calm and subdued atmosphere. So even if you change the diaper or feed your baby at night, try to interact less and limit the intensity of the light so that he/she can calmly understand the difference between day and night.

4. Implement a routine

As your baby grows, you can slowly incorporate a relaxing routine before bed, consisting of a few, simple, calm elements that will be repeated each night in the same order. For example, taking a bath, putting on pajamas, reading a story, and singing a lullaby. Indeed, establishing a reassuring and predictable routine will allow the child to calm down, thus making it easier to fall asleep.

5. Massage

Some children enjoy massages. If your child does, you could make it part of your routine.

6. Avoid screens

As with adults, babies may be sensitive to blue light from screens. They are therefore to be avoided in the evening and at night and also during feedings and diaper changes.

Why is my infant waking up?

It is often difficult for the whole family, parents and siblings to be woken up several times at night. Some children also have difficulty falling back to sleep after waking up. There are several reasons why an infant wakes up or has difficulty falling asleep or falling back to sleep. For example:

He/she just might not have made it to this stage.
He/she has a transient health problem (cold, cough, ear infection, etc.)
He/she may need a diaper change.
He/she is entering a new developmental stage. It most often happens when children learn to walk or when they are teething.
There has been a significant change in routine (for example, a new caregiver or a move).
He/she may have understood, following one of these changes, that if they wake up and call their parents, they can see them at night and that is reassuring.

Should I intervene?

This is the question many parents ask themselves and there is no easy answer. Depending on their culture, values and preferences, parents use different sleep-related practices, as they do with different aspects of education. It is important to talk about it between parents, to find the best method that suits them! There is a lot of conflicting information circulating about how babies sleep, and it can be hard to find your way.

Some parents prefer to put their baby to sleep in their arms, while others prefer their baby to fall asleep independently. There is no right or wrong way to do it. However, be aware that the baby will probably need to fall asleep the same way he/she does at bedtime when they wake up during the night. Also, if you want to change the way you do things, you should expect to do so gradually. It is important that the sleep arrangement you choose is safe. However, there is a wide variety. Here are different approaches used by parents:

1.

Some people simply choose not to rush when their baby wakes up, so that they have a chance to go back to sleep.

2.

Some parents stay close to their baby to get them back to sleep, or they put a temporary bed in their baby’s room.

3.

Other parents will prefer to install the bassinet in their own bedroom. In fact, according to the Public Health Agency of Canada, it is recommended that you share the room (but not the bed) with your infant for the first six months of life, by installing a crib in your room. Some parents are more comfortable continuing with this arrangement, even after the age of six months, especially to facilitate breastfeeding.

4.

During awakenings, some parents decide to calm their baby gradually. You can talk to them or stroke them, without necessarily hugging

5.

For many young children, a transitional object, i.e., a stuffed animal or blanket can symbolically represent the parent and help the child take comfort. Even better if it smells like you! Remember to adapt this object to the age of your child, to make sure it is safe.

6.

Some parents want to use a behavioural-type sleep training method. There are different variations, but the basic principle is not to respond to the infant right away, so that he/she can go back to sleep on their own. We often hear about 5-10-15. This technique suggests that, after going to see the crying child for the first time to make sure that there is no particular problem, the parent will then wait five minutes to see if the child starts crying again when the parent leaves the bedroom before comforting the child again. If the crying continues, the parent will wait ten minutes before returning to see the child, and so on. It is also possible to use shorter intervals. This method should not be used in babies less than six months old.

7.

Other parents will decide to stay with the baby while they fall asleep, but to step back a little each night. Thus, the first evening, the parent can be ready for bed, the next day, take a few steps back, to finally be in the hallway after a few nights. This practice is often called the chair technique. It can be pushed back a little further each evening.

8.

Although most of the methods described are for babies, it is also possible to help the parent directly! Thus, by reassuring the parent and explaining that it is normal for there to be fluctuations from one night to the next, it is often possible to alleviate a tense situation that will have a beneficial effect on the whole family. It is important to have realistic expectations for your infant’s sleep.

Either way, even if you are tired, there is no point in getting mad at your baby. He /she doesn’t wake up on purpose! You anger and agitation may wake them up even more. If you’re feeling overwhelmed, ask your partner for help or call someone you trust.

When should I get help?

Consult a health professional, family doctor, pediatrician, nurse, psychologist if:

You have concerns about your baby’s sleep.
His/her general condition is deteriorating.
You do not agree with your partner on how to deal with your child’s sleep.
You feel overwhelmed by your baby’s awakenings, you feel exhausted or depressed for several days.
You think your baby’s arousals are caused by a psychological difficulty (for example, snoring, apnea, or another sleep disorder).
Remember! During your medical consultation, be sure to tell the healthcare professional what your expectations are, what your goal is, what is problematic for you and what your family values are. You have the right to feel uncomfortable with some suggestions, and it is helpful to have a constructive discussion.

Conclusion

Sleep patterns vary greatly from baby to baby, and even from night to night in the same baby. So don’t worry if your baby isn’t sleeping at a certain age or if their sleep fluctuates from night to night. There is no point comparing your baby to another. Sleep patterns, like many other aspects of development, change in different babies. As we have seen, many types of factors can influence infant sleep patterns. You can intervene with some, but not with all! Finally, it is important to respect your family values while paying attention to your baby’s safety.

Dear parents, this special report “Becoming parents and the lack of sleep!” could also be of interest to you.

10 simple tips for better sleep

Becoming parents and the lack of sleep!

Are you a new parent and wondering when you will finally be able to sleep through the night? Know that you are not alone! Becoming a parent is a wonderful time of life but it also comes with many challenges including sleep deprivation. From birth, sleeping patterns are not regular. Sleep is fragmented into several periods of two or three hours with no difference between day and night. Therefore, your baby will need you frequently during the night! So yes, becoming a parent involves significant sleep deprivation for parents, both during pregnancy and the postpartum period.

Sleep changes during pregnancy

Already during pregnancy, expectant mothers begin to experience changes related to their sleep. As fatigue and the need for sleep increase (especially during the first and third semesters of pregnancy), several challenges arise that interfere with sleep:

The more the pregnancy progresses, the more frequent the need to urinate becomes…even during the night! In addition to causing multiple awakenings in order to go to the bathroom, it can sometimes be difficult to get back to sleep afterwards.
Body changes and back pain also cause discomfort and sometimes it becomes more difficult to find a comfortable position to sleep.
Gastric reflux is a common disorder during pregnancy that can also affect sleep.
Hormonal changes associated with pregnancy can also interfere with sleep patterns.
Although charming, the baby’s little kicks can also make it difficult to sleep!
In addition to the normal changes associated with pregnancy, certain sleep disorders may also appear during this time, such as obstructive sleep apnea and restless legs syndrome. Sometimes, worries about pregnancy or the upcoming arrival of the baby can also promote or exacerbate the presence of nightmares and insomnia. If in doubt, it is important to talk to your doctor.

The more the pregnancy progresses, the more the body of future mothers is transformed and therefore, these challenges tend to increase.

Tips for improving sleep during pregnancy

Sleep is important at all stages of life, but special care should be taken during pregnancy as the baby is developing. Maybe you think that sleeping well during pregnancy is an impossible task? Here are some tips to help you!

1. Focus on your sleep hygiene

Focusing on good sleep hygiene is always the basis for quality sleep. For example, avoid screens before sleep and caffeine at the end of the day, favour light meals before going to bed, make sure to have blackout curtains, ensure that the temperature of the room is not too hot or too cold and above all, maintain a regular bedtime and waking up schedule.

2. Stay hydrated

Staying hydrated is essential during pregnancy and can also help you sleep well and reduce muscle cramps. On the other hand, it is advisable to avoid drinking too much at bedtime so as not to increase nightly visits to the bathroom!

3. Adapt your sleeping position

It is generally more comfortable for pregnant women to sleep on their side. Some women enjoy and benefit from using a body pillow to find a more comfortable sleeping position. Sleeping with your head slightly elevated can also help reduce breathing difficulties and gastric reflux.

4. Stay active!

Staying active during the day and participating in moderate physical activity can also contribute to good sleep. If in doubt about the type of activity, do not hesitate to talk to your doctor

This is it! The baby has arrived!

Welcoming the baby: how lacking in sleep are you?

Parents’ sleep deprivation is an inescapable reality of the postpartum period. The baby’s sleep patterns are not yet regular and he/she will frequently need their parents during the night. Not only is parents’ sleep duration reduced, but sleep also becomes more fragmented, meaning that there will be several awakenings during the night. Some studies show that parents’ sleep remains disrupted for years after the birth of a child, so you are not alone!

When we think of babies waking up, we often think of the mother waking up to breastfeed or the parent getting up to bottle-feed. However, even the parent who does not get up to feed the baby also feels an impact on their sleep. Sleep deprivation in the postpartum context, which can affect both parents, should not be underestimated.

Being a parent also means being caring…even at night!

Not only do parents see their sleep diminished and fragmented, but there is also the stress of potentially being woken up at any time, much like healthcare workers or first responders. When we are attentive and alert at night, our sleep is less restful. This alertness about the baby’s crying also increases the possibility of developing chronic insomnia.

What are the direct impacts of lack of sleep on parents?

Becoming a parent is a wonderful and exciting time. However, don’t forget that this is an important life transition. Like all life transitions, it comes with moments of happiness, but also with challenges. This should not be forgotten! In addition to adjusting to their new roles, parents also have to cope with severe sleep deprivation. When we lack sleep, several aspects of our lives are affected.

MOOD: This is often what you notice first! When we lack sleep, we become more irritable, we feel more easily frustration, sadness, anger…all our emotions become more intense. Some parents feel guilty about not always feeling happy during this time. You have to give yourself the right to experience this range of emotions. In addition, a significant drop in hormones after childbirth can lead to “baby blues” (about 80% of women). It is generally temporary (a few hours to 15 days) and most of the time disappears without intervention. However, if symptoms of depression and anxiety set in and persist, do not hesitate to discuss them with a healthcare professional.
COGNITIVE FUNCTIONS: Maybe you feel like your attention, focus and judgement are not functioning at full capacity? Or that your memory is playing tricks on you? It’s also a consequence of your lack of sleep! In fact, since sleep is essential for the proper functioning of your brain, sleep deprivation also has effects on cognitive functions.
SOCIAL RELATIONS: Now that you are spending a lot more time at home with your baby and your partner, it’s a new way of life. Considering your lack of sleep and the emotional and cognitive impacts, you may also see effects on your social interactions. It is normal to feel irritated by your partner and baby once in a while. However, if these feelings persist, it is a good idea to talk to your doctor and to look to those around you for support. It is important to communicate well with your partner and to spend time with him/her during this period when you are developing your relationship with your baby.

13 Tips to improve your postpartum sleep situation

1. Talk

Talk to your partner about your sleep, both during pregnancy and regularly after your baby is born. Your sleep needs can change over time, and while this is obvious to you, it may not necessarily be to your partner. Ideally, discussions should take place during the day at a quieter time and not…in the middle of the night!

2. Take turns

If it is convenient for both of you, you can agree on a schedule to take turns looking after your baby overnight. Some parents rotate the nights; other parents divide the night in half according to their preferred schedule.

3. Involve your partner

Know that even if you are breastfeeding, your partner may be in charge of your baby’s awakenings. He or she can be alert for awakenings, pick up the baby, change his or her diaper and bring him/her to you for breastfeeding. This will make your sleep much less disturbed than if you had done all of these tasks yourself. Some breastfeeding mothers choose to express their milk ahead of time so that their partner can take over at night as well.

4. Take naps

Even if it is difficult, try to catch up on your sleep during the day, taking naps when your baby is sleeping. Do not hesitate to ask for help from those close to you. You could take a nap while a family member or friend takes your baby for a stroller ride.

5. Learn to say no to extra responsibilities!

Lower your demands and prioritize sleep: it doesn’t matter if your cleaning and the dishes are not done! And notifications on your cell phone can certainly wait…!

6. Avoid screens during the night

During nocturnal awakenings, avoid television and social networks and try to dim the light. The screens stimulate you emotionally and cognitively, in addition to sending a wake-up message to your brain and to your baby’s brain with blue light.

7. Select light meals before bedtime

8. Avoid alcohol consumption

Alcohol makes sleep more fragmented. It causes frequent nocturnal awakenings, sometimes prolonged ones (inability to go back to sleep), or a very early morning awakening. It greatly shortens the duration of REM sleep (the period of sleep during which we dream), a stage of sleep that is nevertheless very important for maintaining a good mood and for several cognitive functions. Most importantly, alcohol can have negative and dangerous impacts on your baby if you are impaired and/or choose to consume while you are breastfeeding. It is advisable to follow the recommendations of the Public Health Agency of Canada.

9. Avoid caffeine

When consumed in the evening, caffeine can affect the quality of your sleep. This is true even when you are able to fall asleep after a cup of coffee or other caffeinated beverages and even if you feel like you have slept well. The magnitude of caffeine’s effects on sleep can differ from person to person depending on age, our sensitivity to caffeine, when we drank coffee, how much we eat and our genetics! (For more information on the effects of caffeine, click here)

10. Avoid stressful tasks during the evening

11. Stay active!

Exercise during the day as recommended by your doctor, but avoid exercise for two hours before going to bed. Prioritize morning walks. In addition to being in good physical shape, you will be exposing yourself to light and sending a clear message to your body clock (day-night contrast), which will help improve your sleep.

12. Get emotional support

Talk and get help from a sleep specialist if you think you have a sleep disorder, talk to your partner, those around you, your doctor or a psychologist, if your mood becomes affected and you feel that the “baby blues” are getting worse .

13. And most importantly…

Try to develop realistic expectations about your baby’s sleep! It is normal for a baby to wake up at night and to have very different sleep patterns from night to night and it’s also different from baby to baby. Don’t feel guilty about this! Understand that sleep is a developmental and dynamic process that will help you better get through this time. It’s like learning to walk. It doesn’t just happen in one step!

Dear parents, this special report “The sleep of your baby” could also be of interest to you.

10 simple tips for better sleep

Sleep: True or False?

Sleep : True or False?

We are constantly being bombarded with information on television, on radio, on social media and even while conversing. However, we should not always believe what we’re told. There are in particular, a lot of assumptions surrounding the topic of sleep. Most of these preconceptions have become so widespread that they are now rarely questioned. The following are some of the most popular notions about sleep along with the scientific proof to either validate or invalidate these beliefs.

FALSE

Although there are specific age recommendations for total sleep time, sleep needs vary greatly from one individual to another. One person may feel rested after five to six hours of sleep while another may require more than the average amount of sleep. This variation is due to a multitude of factors including genetics, overall health, and age. It is therefore important to get the right amount of sleep according to your personal needs rather than trying to achieve a set number of hours of sleep. For more information, read “Sleep, a personal and evolving natural need“.

FALSE

Caffeine fights sleep by blocking the action of adenosine, a sleep-promoting neurotransmitter produced in the brain during wakefulness. A certain amount of adenosine is needed to induce deep sleep. Coffee can therefore impact the quality of sleep, even when you are able to fall asleep after a cup of coffee and even if you feel that you have slept well. The extent of caffeine’s effects on sleep can differ from person to person depending on age, sensitivity to caffeine, time of day, amount of coffee consumed and genetics!

FALSE

Apart from a few exceptional cases (people who suffer from specific brain lesions), everyone dreams every night. However, not everyone remembers dreaming. In fact, about 20-25% of sleep time is dedicated to REM sleep, which is the stage of sleep during which dreams are most vivid. However, it is still unknown if the entire duration of REM sleep is taken up by dreams. It is also possible to dream during slow wave sleep, but those dreams are less vivid.

FALSE

Although alcohol can make you fall asleep faster and have a more consolidated sleep at the beginning of the night, it does not necessarily equate to better sleep. In fact, alcohol is generally associated with more disturbed sleep at the end of the night and with early morning awakenings. Alcohol is also associated with increased snoring and an increased number of apnea episodes in those with sleep apnea. It is also associated with various irregularities in sleep stages, including an increase in slow wave sleep at the start of the night and a decrease in total REM sleep. REM sleep is particularly important for memory and emotion regulation, while slow wave sleep is important for physical recovery and memory – hence the importance of having normal proportions of each of these sleep stages. To learn more about sleep and alcohol, visit “Alcohol and Sleep during the pandemic”.

FALSE

Unfortunately, it is not possible to recover lost sleep, which is why it is important to get an adequate amount of sleep each night. Daytime naps can facilitate daytime functioning after a difficult night and can have all sorts of benefits when done properly. However, napping can lead to some sleep disturbances including a decrease in deep slow wave sleep and an increase in the time necessary to fall asleep the following night. See “The Art and Science of Napping” to properly master the art of napping.

TRUE

In fact, it is easier to remember a dream right after you wake up. Induced awakenings are used in sleep laboratory studies to facilitate dream collection. To learn more about dreams, visit “The Why and the How of Dreams“.

FALSE

Although there is no consensus in the scientific community on the main function of dreams, they seem to play an essential role in many aspects of our lives. For example, dreaming seems to be important for emotion regulation, stress management and even memory consolidation.

FALSE

Although we can condition ourselves to wake up earlier after only a few hours of sleep, this does not change our individual need for sleep. In general, an adequate amount of sleep is seven to nine hours for adults. A sleep debt is accumulated whenever you sleep less than your body needs. Cutting hours of sleep is not only counterproductive in the long run but will also have many repercussions on your physical and psychological health. Instead, listen to your own sleep needs, because every hour of sleep is time well spent for your health! See “Why sleep?” for more information.

FALSE

Brief awakenings during the night are very common and most people wake up several times a night even though it may be difficult to remember. In fact, it is quite normal to wake up during some of the lighter stages of sleep when the threshold for wakefulness is at its lowest. However, it is important to pay attention to the duration, frequency, and nature of your awakenings as well as your level of daytime functioning.

FALSE

There is no direct relationship between the time of wake and the level of productivity. To maximize your own productivity and perform at your best at work or school, it is important to respect your own unique biological clock. For example, early risers tend to be more productive in the morning while late sleepers tend to work better in the evening. The important thing is to take advantage of the time when you are most productive. So, the future can belong to early risers, late sleepers, and everyone else in between!

For more scientifically validated information on sleep, check out our various articles on the Sleep on it website!

10 simple tips for better sleep

It might be that extra cup of coffee in the evening. It might be browsing on social media right before bedtime. It might be going to bed at 3 am on the weekend, or maybe even that hour-long nap the next day. Whatever it is, daily and nightly habits have a direct impact on sleep. Fortunately, behaviours are modifiable and the majority of them can be changed through awareness and conscious effort.

Here are 10 simple tips related to daily habits, nightly routines, and the bedroom environment that can help you get more satisfying sleep.

1. Maintain a regular sleep schedule.

Consistency is key here. Maintaining a fixed bedtime and wake up time (plus or minus 30-45 minutes) even on weekends helps to synchronize the biological clock of sleep. Keeping that regular wake schedule becomes especially important after a bad night because sleeping in can disturb the subsequent night’s sleep. The best sleep schedule is one that suits your needs according to your age, chronotype (early bird or night owl), sleeper type (short, intermediate, long), and external demands to which you must comply (for example, work or school start times). To learn more about having a sleep schedule that fits your natural needs, you can also read “Sleep, a personal and evolving natural need”.

2. Create a consistent bedtime routine.

Reserving 30-60 minutes before bed to perform a nightly routine can help in preparing your mind and body to sleep. A consistent bedtime routine looks different for everyone but it usually includes a series of unwinding activities such as putting on a pajama, brushing your teeth, reading a book, listening to calming music, etc. No matter what your bedtime routine looks like, try to limit light exposure (including that of electronic devices) and try to stay outside of the bedroom until you are ready for sleep.

3. Make your bedroom a haven for sleep.

The optimal bedroom environment is one that is dark, quiet, and cold (approximately 18 degrees Celsius). Heavy curtains, eye masks, ear plugs, or white noise, for example, can help create that perfect nest. Comfortable bedding, pillows, and mattress are also essentials.

4. Establish a positive association between your bed and sleep.

If you get bit by a snake, your brain will associate snakes with danger, therefore, the mere sight of a snake will provoke fear. A similar pairing can happen with sleep. If you sit in bed eating, reading, watching television, working, or even just thinking, your brain will associate the bed (and bedroom) with wakefulness. The goal is to create a new association between the bed and the act of sleeping – not with being awake. To do so, the bedroom must be reserved for sleep and intimacy ONLY. There are some additional ground rules to follow:

a) Go to bed only when sleepy;
b) If you don’t sleep after approximately 20 minutes (evaluated subjectively), get out of the bedroom, do a non-stimulating activity in calming low light, and only return to bed when sleepy (do this as many times as needed);
c) Do not look at the clock as this causes unnecessary feelings of pressure and anxiety.

5. Avoid bright light exposure in the evening and night.

In terms of sleep, light can either be your best friend or your worst enemy, all you need to know is how to use it to your advantage. Daylight exposure is key to help your biological clock stay on time so use it abundantly in the morning and during the day. On the other hand, bright light in the evening impedes melatonin production and can therefore delay your sleep. Instead, use dim light in the evening. Blue light, such as the one produced by cell phones, tablets, and computers is especially harmful to sleep. Blue light filters can partially reduce blue light exposure; however, it is best to refrain from using electronic devices at least 60 minutes before bedtime.

6. Be mindful of what you eat before sleep.

As a general rule, it is best to keep a regular meal schedule and to avoid eating late at night – especially heavy, fatty, or spicy meals. Instead, try to opt for light food or a small snack before bed. So, if you’re ever torn between having that double bacon cheeseburger or a bowl of cereal before bedtime, you might want to choose the latter for the sake of sleep.

7. Watch your caffeine, nicotine, and alcohol intake.

The consumption of stimulants such as coffee, tea, energy drinks, and nicotine can lead to difficulties falling asleep and staying asleep. Likewise, although alcohol can make you fall asleep faster, it generally leads to shorter and lighter sleep. Avoiding these substances altogether would be optimal for sleep, however, this may not be a realistic goal for everyone. As such, limiting caffeine, nicotine, and alcohol intake (especially in the afternoon and evening) can be very beneficial for sleep.

8. Try to exercise regularly.

30 minutes of physical activity every day is one of the best ways to stay healthy and to get better and deeper sleep. It is preferable to exercise during the daytime (bonus points if you get some light exposure in doing so) and to finish exercising at least 2 hours before bedtime.

9. Stay awake during the day.

Short 10-20-minute naps can make you feel energized without having a significant negative impact on your overnight sleep. On the other hand, longer naps can leave you feeling sleepier during the day and can make your next nighttime sleep more challenging. If you must nap, try to keep it no longer than 20 minutes and do it preferably in the early afternoon (between 1pm and 3pm). Click here for more information on the art and science of napping.

10. Take some time to relax.

As many of us have experienced, stress, anxiety, and over-stimulation can definitely make sleep challenging. The daily practice of relaxation techniques such as deep breathing, mindfulness, yoga, guided imagery, and progressive muscle relaxation can be a great way to unwind! Setting aside some time during the day (not near bedtime) to reflect and write down your thoughts, worries, and to-dos is another great way to free your mind in time for sleep.

Just because behaviours are modifiable doesn’t mean that it is necessarily easy for everyone. You definitely don’t have to change your habits all at once – you can start gradually and experiment to see what works for you and what doesn’t. If sleep continues to be an issue, talk about it with health and sleep professionals. Bed partners (if applicable) are often good witnesses and can help raise red flags for sleep problems, so don’t hesitate to listen to your partner and seek additional help. Now, have a good night!

Sleep and Housing: Are we all on the same boat?

Have you lost sleep at any time in the past year? You are not alone. Uncertainty about the future, constant media coverage of the pandemic, rapid changes in our lifestyles and work patterns, and financial stress are all factors that have contributed to poor sleep health. In contrast, for others, time spent at home, the cancellation of social activities and curfew have improved their sleep.

Sleep health encompasses elements such as sleep quality, duration, regularity, and timing. An important lesson from this collective disruption is that sleep health is not only the result of our individual choices. It is also linked to our life context. It is crucial to look at the factors in our environment and communities that influence our health and well-being.

Health beyond individual choices

These factors, which are called social and environmental determinants of health, can explain why, for example, in 2012, the healthy life expectancy of the most advantaged men was 9.7 years higher than that of the most disadvantaged men in Quebec. For women, a similar disparity of 7.5 years was observed. These differences between the most and least affluent groups reflects significant inequalities in the distribution of the resources that enable us to maintain a good health over time. But what are these factors? Income and education play an important role, of course, but so does the quality of our housing and neighbourhoods, whether it is noisy housing, access to infrastructures such as bicycle paths or green spaces, or the presence of healthy and affordable food sources. Living close to sources of pollution, or lack of neighbourhood social cohesion, including systemic discrimination, also contribute to explaining health inequalities. The COHESION pan-Canadian study was set up in 2020 to monitor the effect of the COVID-19 pandemic on multiple social and environmental determinants and their consequences on mental health and well-being. One of many efforts includes exploring the link between satisfaction with housing conditions and sleep duration.

The housing conditions in which we live and one’s access to home ownership depend largely on income, personal wealth and the local housing market. The less privileged are more likely to live in substandard conditions and spend a significant large portion of their income on housing, sometimes affecting their ability to meet other basic needs such as food, medicine, or heating in winter. Numerous studies have found that problems of substandard housing are related to household income and the cost of rent in the private market. The health impacts of poor housing are well documented: respiratory diseases, stress, mental health problems, nutritional deficiencies, and many more. The World Health Organization has even declared that “access to quality housing is a prerequisite for a healthy life”.

What about sleep?

To understand how housing status is related to sleep health during the COVID-19 pandemic, the COHESION study explored whether one’s status as renter or owner, and satisfaction with housing conditions were associated with sleep duration. Based on the scientific literature showing a social gradient to sleep health, the researchers hypothesized that renters would have a higher likelihood of being short sleepers. To answer this question, the COHESION team analyzed the profile of 339 adults (average age 54 years, 78% women), some of whom reported not meeting the recommended amount of sleep of seven hours per night.

Results show that renters are two times more likely to sleep less than seven hours per night, compared to homeowners.

To try to explain this difference, the team considered different factors: age of the respondent, income, satisfaction with the available space at home, satisfaction with the number of bedrooms and satisfaction with the condition of the dwelling (i.e., How satisfied are you with the condition of your dwelling?). In these analyses, only dissatisfaction with the housing conditions (excluding the size of the dwelling and the number of bedrooms) increased the risk of sleeping less than 7 hours per night. In other words, it is not so much the fact of owning or renting that influences sleep duration, but rather the fact of being dissatisfied with one’s housing conditions. The sources of dissatisfaction can be diverse: noise, poor thermal insulation, poor maintenance, being too expensive, or located in a neighbourhood with poor infrastructure and services.

According to the Census, nearly two million households in Canada are in core housing need, meaning that their housing is considered inadequate, unaffordable, or unsuitable in size. These research findings are set against the backdrop of a housing crisis across the country, particularly in the major metropolitan areas. Rising property prices and construction costs, as well as a shortage of affordable housing, are forcing low-income households to occupy substandard housing if they cannot find better accommodation. The results of the COHESION study suggest that these households are more likely to have poorer sleep health.

So, what can we learn from this? Addressing housing conditions could be an important lever to improve sleep duration and contribute to our collective health and well-being.

How the COVID-19 pandemic changed the way we sleep

Why should we worry about sleep when there is (literally) a global pandemic?

Along with nutrition and exercise, sleep is one of the three pillars of health and is critical for physical and psychological well-being. A vast majority of people struggle with getting adequate sleep, which can have important consequences on their overall health and their ability to cope with external stressors. So, what does that have to do with the current situation?

Well, the COVID-19 pandemic has had a profound impact on work, school, social interactions, and pretty much every other aspect of the daily routine of people from all over the globe. To adapt to this new reality, individuals have changed some of their sleeping habits, such as their bed and wake-up times, therefore influencing their overall opportunity to sleep. In addition to the widespread increases in stress levels associated with the COVID-19 pandemic, these seemingly harmless changes in sleep behaviour can have serious implications on sleep quality and quantity, with downstream effects for mental and physical health.

To better understand exactly how individuals are changing their sleep habits during the COVID-19 pandemic, an online survey was distributed across Canada from April 3rd to June 24th, 2020. Over 5,500 individuals shared their experiences about sleep and mental health during the pandemic. Now, what did we learn from this survey?

In general, how did the COVID-19 pandemic change the way we sleep?

Compared to before the pandemic, individuals now reported a harder time falling asleep, as well as more difficulties staying asleep during the night and in the morning. One person out of two (51%) reported serious sleep difficulties during the pandemic while one third (36%) reported having faced such difficulties before the start of the pandemic. In other words, more individuals are now struggling with initiating and maintaining sleep which are some core symptoms of insomnia, or in this case, COVID-somnia.

In line with the increases in sleep difficulties, approximately 8% of respondents took more sleeping medication (either prescribed or over the counter) compared to before the pandemic. Considering the important short and long term side effects associated with certain sleep medication, this increase in medication use is quite concerning.

Did everyone respond to the pandemic the same way?

Not at all! Although many people had worse sleep quality since the start of the pandemic, some individuals actually slept better during the pandemic. According to the survey, there are three types of sleepers during the COVID-19 pandemic :

The “Late risers” : these are the ones who wake-up later in the morning which leads to spending more time in bed. These individuals go to bed relatively at the same time as they did before the pandemic.
The “Short sleepers” : these types of sleepers go to bed later and wake-up earlier meaning that they don’t get as much sleep as they did before.
The “Night owls” : compared to before the pandemic, these individuals have later bedtimes and wake-up times leading to a somewhat longer time in bed. This is often referred to as a sleep phase delay.

How does this relate to mental health and coping during the pandemic?

Apart from bedtimes, wake-up times, and total time spent in bed, these three types of sleepers also differ in terms of sleep difficulties and mental health symptoms. The “Night owls” seem to have a harder time falling asleep while the “Short sleepers” have trouble staying asleep at night and in the morning. Importantly, these sleep difficulties can have negative effects on mental health. In fact, both the “Night owls” and the “Short sleepers” (those with the most sleep difficulties) had worse symptoms of stress, anxiety, and depression in response to the pandemic.

Who is more at risk of increased stress and new sleep difficulties during the pandemic?

Women
Younger individuals
Individuals with a chronic illness and/or a mental health disorder
Individuals who wake-up earlier
Individuals who are employed, especially those working with the public
Individuals with more family responsibilities and/or with underage children
Individuals who drink more alcohol
Individuals who spend less time exercising and/or doing artistic activities
Individuals who spend more time watching television

Are there any recommendations to deal with these sleep difficulties?

Absolutely! Getting adequate sleep quality and quantity can help to reduce feelings of stress, anxiety, and depression. Protecting our sleep can thus better equip us to face these unprecedented times. Fortunately, the majority of the sleep difficulties arising during the pandemic seem to be associated with modifiable behaviours such as bedtime, wake-up time and total amount of time spent in bed. As these behaviours can be modified, small changes in daily habits and activities can lead to better sleep.

As individuals were affected in different ways by the pandemic, there is no one miracle solution that applies to everyone in terms of sleep. However, here are some general recommendations that can be helpful in preventing and/or addressing sleep problems :

Maintain a regular sleep schedule (bed and wake-up times) – even on weekends
Limit alcohol consumption (preferably less than 7 alcoholic drinks per week)
Spend more time exercising and/or doing leisure activities
Limit daily television exposure, especially to COVID-19 related news
Avoid using electronic devices in bed or near bedtime (if you absolutely need to, use an orange filter to attenuate blue light)

If difficulties with falling asleep or staying asleep persist and are causing significant distress and/or functional impairments, other interventions such as cognitive-behavioural therapy for insomnia (CBTi) may be beneficial. For those dealing with a shift in their sleep phase, consultation with a qualified professional may be recommended. Please consult a qualified professional if sleep disturbances persist.

For more information on how to manage sleep difficulties during the COVID-19 pandemic, visit our contents and “Sleep and circadian rhythm in response to the COVID-19 pandemic”

The survey project is still ongoing!

To participate, please click here

Sleep during the holidays: The best gift!

The holidays are fast approaching and our traditions will face new challenges as we improvise and do things differently this year because of the health crisis. After a difficult year, we hope that the holidays can provide an opportunity for Canadians to take the time to rest physically and mentally by giving themselves long hours of sleep!

The three pillars of health – healthy eating, exercise and sleep – take a hit during the holiday season and this year is no exception. We eat too much, we abandon our exercise program and our sleep patterns are disturbed, either by wanting to let go, by tradition, or because we feel more alone and isolated, and therefore we “compensate” by making choices that are less healthy.

Taking care of our sleep isn’t just about having a regular sleep schedule. Sleep health is the sum of our day and night behaviours and our health choices. Daytime behaviours that affect sleep can be physical, such as exercising and drinking caffeinated or alcoholic beverages. They can also be related to lifestyle and emotions, such as overwork, too much screen time or concerns that keep us awake at night.

The December marathon to find the perfect gifts and to improvise new family activities suited to the pandemic is underway. But before you rush out to buy more gifts, wait! Do not search anymore! Let us tell you about the perfect gift for you and your family this year. How about adding hours of sleep to your holiday gift list? Are you not convinced? See why this could be the best gift of all!

WHY IS SLEEP THE BEST OF ALL GIFTS?

Sleep can save your life!

A third of the Canadian population sleeps fewer hours than recommended and reports a poor quality sleep, especially given the pandemic. If this is your situation, then maybe it is time to re-evaluate your choices and give yourself sleep as a gift!

Several physical health conditions, such as obesity, type 2 diabetes, cardiovascular disorders and injuries sustained in car crashes, are linked to chronic sleep deprivation. Lack of sleep is also associated with depression, irritability, and a reduced general well-being. In the context of a health crisis, sleep is therefore an important ally for maintaining good health and strengthening our immune system.

What can you do? While on vacation, you can pay off your sleep debt by getting more sleep. It is a healthy gift that has pleasant and lasting effects.

Healthy sleep can help you cope with holiday sadness.

Some people may find the holidays difficult. This year in particular, many will have to adapt themselves to spend this time away from loved ones. Pandemic or not, this period for some of us can be a source of stress and depression and some of us can experience a general decline in emotional well-being and life satisfaction. If you recognize yourself in this situation, don’t underestimate the power of restful sleep. Sleep is always important no matter what time of year, but it becomes crucial in difficult times because it helps keep the brain functioning well and it helps lift our mood. Of course, we don’t recommend that you sleep too much, but rather that you sleep just long enough for your brain to take care of more negative emotions.

Sleep is an incredible personal assistant!

Sleep is a powerful regulator of emotions; being well rested therefore becomes very useful in surviving the vortex of social challenges associated with multiple encounters with colleagues or family reunions, whether virtual or not this year. Sleep helps us to be less irritable and more patient, and helps us to avoid taking too seriously old family stories, disturbing comments, and heated exchanges that can occur over the holidays.

Healthy sleep habits can eliminate some of your stress!

Adopting “good sleep hygiene” is one of the best stress management techniques to keep us from entering the spiral of exhaustion created by a lack of sleep combined with your daily stress.

Not only does sleep increase inner beauty, it is the ultimate beauty trick!

Why not start the New Year by listening to those around you praise your new radiance? Fight dark circles without spending a dime on a new lifesaving cream or makeup product. Start the year invigorated and in style thanks to rest!

EASY TO SAY, BUT NOT THAT EASY TO DO? Here are some simple and concrete tips for sleeping well while enjoying the holidays

The rule of thumb for healthy sleep is to have good sleep hygiene. Sleep hygiene refers to the behaviours and choices that help you get enough hours of sleep as well as a good quality sleep.

To reduce the effect of the holidays on your regular sleep schedule.

Following government rules and public health recommendations in your province, and if allowed, why not invite your family or friends to dress warmly and join you in the afternoon for a walk or an aperitif outside? This will reduce the number of evening activities that disrupt your sleep schedule. Spending time outdoors will also allow you to gather more safely with your loved ones and will expose you to the sun during the day, which will make it easier to sleep at night!

The quality of sleep depends on many daytime factors.

One of the most important factors in falling asleep is exercise. During the festivities, plan to go for a walk or play outside with the children, and encourage others to do so. Why not start a new family tradition like going tobogganing, skating or hiking? The idea is to exercise, while respecting social distancing, and to escape screen time a bit. This will help you fall asleep in the evening and possibly burn off some of the calories at holiday meals at the same time, killing two birds with one stone.

To reduce fatigue associated with a busy schedule and mental overload.

Use the “a busy day, a free day” trick. Choose your activities and organize them so that you can sleep and rest the day after a busy day. The only compulsory activity on the free day should be to sleep well and enjoy it. On this day, you shouldn’t experience stress or feel guilty about sleeping in and resting during the day.

To start the year off on the right foot.

The holidays are over and you need to prepare for your return to work or school. This involves changing your bedtime routine a few days before returning to your regular schedule in order to restore regularity to your sleep-wake cycle. This is all the more important if you’ve lost your grip on the holiday schedule and you lacked sleep.

Whether it’s during the holidays or throughout the year, chronic sleep deprivation should be avoided because it poses a great health risk.

You may already have your own tips for increasing the length and quality of your sleep. Giving ourselves sleep as a gift will help us make the most of this vacation time, which should be a time of rest and love despite the many obstacles to overcome this year.

Remember that sleep is also important for your memory, which is another great reason to give yourself the gift of sleep because it comes with wonderful memories that you will cherish.

“Sleep on it” wishes you lots of sleep this holiday season!

8 ways you can improve your sleep and get better grades

Eight ways you can improve your sleep and get better grades

Have you found your daily rhythm since the start of the school year? The pandemic can affect you in many ways and it is normal to feel more stressed or anxious. Other signs can also be indicators of this stress; you may feel grumpier, have difficulty sleeping, spend more time in front of the screens, or feel more distracted, etc. Being able to recognize these signs is important to find the good solutions. It may be difficult sometimes to voice these concerns, but it is recommended to talk to your friends or relatives about them so you can feel reassured and go about your usual routines. To keep a good sleep routine is recognized as a key element to maintain a good physical, cognitive, emotional and behavioral health.

The start of the school year is already behind us but it is never too late to improve, establish or reinstate good lifestyle habits. At work and at school, the pillars on which optimal performance is based are healthy eating, regular physical activity and healthy sleep. Here are some suggestions that will help you stay alert and be at your best all year long, even during these peculiar times.

Sleep to Get Good Grades?

Did you know that increasing the number of hours you sleep could improve your grades? Yes, simply by sleeping more or by getting a better sleep!

For example, a study found that students with C, D, or F grades averaged 25-30 minutes less sleep per weeknight than their peers with better grades. In addition, better sleep efficiency is associated with better report card grades in Math, English, and French among Canadian students.

Sleep plays a critical role in enhancing the learning process and memory, and in our ability to learn after a busy day.

A rested brain is a brain that is able to be attentive in class without needing a superhuman effort not to fall asleep – head on the desk – in front of the teacher.

A rested brain is more creative, cheerful, motivated, and open to others rather than a brain that rushes out of bed and struggles to find the energy as you try to keep your eyes open.

How can one get better sleep?

There are certain key actions you can do to avoid accumulating a sleep deficit. See the sections on sleep needs at different ages: “Sleep: a personal and lifelong natural need” and “Age-specific dos and don’ts: sleep on it!”)

Tips to get the best from sleep

1. Maintain a routine sleep-wake schedule (within 30 minutes to an hour) even on weekends.

The body clock needs to be fine-tuned to stay in the same time zone to avoid the negative effects of being “jetlagged”. Don’t forget to expose yourself to daylight as much as possible to help your body clock keep time.

2. Sleep the amount of time you need within the age-appropriate recommended sleep time.

For example, school age children need 9 to 11 hours of sleep per night; teenagers need 8 to 10 hours and adults need 7 to 9 hours. For the brain to recharge and do its night work properly, you need to sleep enough in one go. This means you should reduce sleep interruptions to a minimum. For example, at night, turn off all electronic devices and do not answer messages while you sleep in order to get the right amount of uninterrupted sleep. For more information, visit “ Age-specific dos and don’ts”

3. Get as much sleep as possible on a schedule that suits you.

Early birds and night owl adults, this is for you especially. For example, teens naturally have a later sleep phase compared to adults. Their need to sleep arises later in the evening and also ends later in the morning than adults.

4. Practice sleep hygiene that takes into account the two other pillars of health: nutrition and exercise.

For example, drink enough water, don’t eat a heavy meal before going to bed, keep your caffeine and alcohol consumption to a minimum, and exercise as recommended, but not too close to your bedtime.

5. Prepare for sleep by creating a relaxing and consistent routine.

Screen time close to bedtime is known to be negative for sleeping because it can interfere with the secretion of the sleep hormone, melatonin. Avoid exposure to screens an hour before falling asleep (even with a blue light filter). The fact that your brain is activated by content consumed in front of the screen can also delay falling asleep. Establish a relaxing routine that will help you reduce the stimulation of an active life before going to bed (bath, stretching, soothing thoughts, etc.).

6. Set the scene for sleep with a safe and comfortable sleep environment.

Find the optimal room temperature, bedding, ambient noise and light exposure. Your bedroom should be a safe place for sleep and intimacy only.

7. Listen to your bed partner. (if applicable)

Bed partners are good at raising red flags for sleep problems such as sleep apnea (snoring) or bruxism (teeth grinding).

8. If sleep is an issue for you, talk about it with health and sleep professionals.

So tonight, think about it and put your brain to bed at a reasonable time, dear student. It’s a simple and effective way to ensure productive and enjoyable school days. Parents, the brain of your teens still needs your help; turn off the lights to light up your youth.

Dear parents, you might also be interested in this article: “Sleep is your ally: How to finetune your sleep habits during this COVID-19 crisis.” and in this video about adolescent sleep.