Experts suggest that the best temperature for sleep is around 15 to 20 degrees Celcius, so if nights remain warmer, sleep can suffer. The good news is, there are steps you can take to make hot nights less uncomfortable and more restful.

1. Think ahead

If warmer temperatures are predicted overnight, one of the first things you can do is keep your bedroom as cool as possible throughout the day. If you have the option, consider upgrading your home’s insulation before warmer weather arrives – this can reduce the heat by up to 35%. You can also help to keep your home cool by adding shade to walls and windows through the use of awnings, blinds, shutters and curtains. 

Keeping your home sealed during the hottest part of the day is another tried and true tactic for reducing indoor temperatures. Closing windows, doors, blinds and curtains can help to keep the heat at bay. On the other hand, you should open things up when cooling breezes arrive – an indoor-outdoor thermometer can monitor temperature differences to help you decide when it’s the right time to open and shut. 

Of course, all of those measures may still not be enough to beat the heat, in which case cooling options are your next step.

2. Fans in the bedroom

A 2022 study found that when using a fan, the temperature can rise by 3–4°C more before becoming uncomfortable. This means you can sleep easier in warmer weather without having to reach for something more expensive like the air con ––up until a certain point.

“Ceiling fans make your body feel cool (although they won’t lower the actual room temperature) and so the effect is very immediate, focused, efficient and cost-effective,” says ÌÇÐÄVlog home cooling expert Chris Barnes. 

One of the problems with cooling appliances like fans is that they can be a little loud. Making your room cool enough for sleep will be no help if your slumber is disturbed by excess noise.

Our expert ceiling fan reviews include a ‘bedroom score’ for each fan we test based on how well it performs at the lowest, quietest setting. 

If ceiling fans aren’t an option, a pedestal or tower fan may help. “Pedestal fans are the least effective option – but at times are unavoidable, particularly for renters on those unbearably hot days,” says Chris.

Our tests of pedestal fans include a measure of how much noise they make. Anything below 35dB should allow you to sleep soundly, so look for models that can run at this level. ÌÇÐÄVlog members can access our full reviews and filter the results to see which fans can be run at a minimum noise level below 35dB to help deliver a quiet, comfortable night’s sleep.

3. Air conditioning for a cooler night

If air conditioning is an option for you, a system that runs quietly on a low fan speed is the best choice. “Most modern split systems can run very quietly on low speeds, around 20dbA or even less – that’s extremely quiet,” says Chris.

You’ll also need the outdoor unit to run quietly, for your own sake – if it’s near a bedroom window, for example – and also so that you don’t disturb your neighbours. Again, most modern split-system outdoor units can run very quietly, as long as the system doesn’t need to work too hard.

“Some models have quiet modes that reduce the noise of the outdoor unit, but this mode can also reduce the cooling power of the system,” says Chris.

Running costs may be a consideration since air conditioners can be power-hungry appliances. Getting a cooler bedroom may be little consolation if the size of your power bill keeps you awake at night. “Running the system on a low fan setting and setting it to a moderate temperature should help reduce running costs,” advises Chris.

And if you use a fan along with your air conditioning it’ll move the air around more effectively so it won’t need to work as hard, saving you even more.

A sleep setting on your air conditioner may also help. These can be programmed so that the unit turns off after a set period and may also adjust the temperature so that the system winds down operation gently and quietly.

4. Mattresses can be cool

Manufacturers make all sorts of wild claims when spruiking the benefits of their mattresses and while our test results show that mattresses rarely, if ever, live up to their advertised ‘firmness’ claims there’s good news if you have a tendency to sweat or overheat at night.

Last year, for the first time ever, our testing found that some mattresses do live up to their claims of being ‘cold’, which means you could be closer to finding a mattress that can help you sleep comfortably if you ‘run hot’.

ÌÇÐÄVlog mattress expert Peter Zaluzny says: “We measured the insulation of all the mattresses in our test and eight felt cold or very cold, while three felt warm. This is a big shift from what we previously saw, which was most tested mattresses coming back as ‘normal’ (medium-warm)”.

As part of our testing, we’ve measured how cool the mattresses in our tests really are. ÌÇÐÄVlog members can read all the results and find out exactly which mattresses deliver on the promise of a cooler sleep. 

The post How to sleep better this summer appeared first on ÌÇÐÄVlog.

On this page:

• What causes snoring?
• What causes snoring in women?
• What causes snoring in men?
• Snoring vs sleep apnoea
• Snoring treatments
• Children who snore

We help you understand what causes snoring and outline the different treatments available, including lifestyle changes, dental appliances, continuous positive airway pressure (CPAP) machines, apps, gadgets and even surgery. Plus, we tell you which ones could work for you and which ones will leave your wallet (and your bedmate) yawning.

What causes snoring?

Snoring happens when a collapse, blockage or restriction to the upper airway obstructs the flow of air through the back of the mouth or nose. The sound is created by the vibration of the soft tissues at the back of the throat.

Obesity

A common cause of snoring is obesity – overweight people have extra bulk around the neck that can restrict their airways. There’s also experimental evidence that abdominal fat pushes the chest up towards the upper airway, which causes it to lose its tension, becoming floppy.

Sleep apnoea

Snoring is one of the main symptoms of sleep apnoea, where airways are obstructed during sleep until the person wakes up – often gasping for air. Sleep apnoea is more common among overweight people.

Certain drugs

Drugs such as alcohol, muscle relaxants and sleeping tablets can also cause snoring by making the tongue and muscles in the throat relax, go floppy and vibrate. Smokers are also more likely to snore than non-smokers.

Nasal congestion and late eating

Nasal congestion from a cold or allergies can cause snoring, as can eating too much at night (though when this is the cause the snoring would be temporary).   

Anatomical factors

Anatomical problems that cause snoring can include a bent septum (the wall that separates the nostrils) or nasal polyps. If your tongue, uvula (the dangly thing at the back of your mouth), tonsils or adenoids are enlarged it can also increase the likelihood that you will snore.

What causes snoring in women?

While the general scientific consensus is that men are much more likely to snore than women, a recent study of nearly 2000 people found that women snore just as frequently, and as loudly, as men, but that they tend to underreport their own snoring habits. Regardless of which gender snores the most, there is evidence to show that women are more likely to snore during pregnancy and menopause, while pre-menopausal women with polycystic ovarian syndrome are also more prone to snoring. 

Pregnancy

Pregnant women are more likely to snore than non-pregnant women. There are a number of reasons for this including:

• Hormonal changes: The hormonal fluctuations in pregnancy can increase fluid buildup in the nasal passages and cause congestion, leading to reduced airflow.
• Increased blood volume: During pregnancy, blood volume can increase by as much as 45%. The increased blood flow in the nasal passages and enlargement of the veins in the nose can increase congestion and make it more difficult to breathe through your nose.
• Weight gain: As mentioned above, an increase in your weight can also make you more likely to snore.

The good news is, pregnancy-related snoring doesn’t last forever and will usually subside within a few months of giving birth.

Menopause

Studies have shown that menopausal and postmenopausal women are more likely to snore and experience sleep apnoea. This is because progesterone and oestrogen play a role in  preventing upper airway collapse during sleep and levels of both these hormones drop during menopause. Some studies have shown hormone replacement therapy (HRT) may help to reduce snoring, but further research is needed.

Polycystic ovary syndrome

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can cause irregular periods, high levels of the hormone androgen and cysts on the ovaries. Women with PCOS are often also insulin resistant and may be more prone to obesity. PCOS sufferers are much more likely to have sleep apnoea, possibly due to insulin resistance. 

What causes snoring in men?

It’s generally accepted that men are more likely to snore than women (although some new research, such as the study mentioned above, is starting to cast doubt on this). The main reasons for the difference in snoring between men and women are believed to be physiological, though lifestyle factors also play an important role.

Airway anatomy

When the tongue relaxes during sleep, it can fall into the space behind the tongue called the oropharynx, obstructing the airway and causing snoring. This space is larger in men, which may increase the likelihood of snoring.

Fat distribution

Not only are men more likely to be obese than women (which is a risk factor for snoring), the way their body fat is generally distributed also increases their snoring risk. While women are more likely to store fat below the waist, men are more likely to store fat in the upper torso and neck which can restrict the airways, especially when lying down.

Lifestyle factors

Australian men are more likely than women to be daily smokers and more likely to drink excessively, both of which can increase the risk of snoring.

Snoring vs sleep apnoea

Many regular snorers, especially heavy snorers, also have sleep apnoea. If you have sleep apnoea this means your breathing stops and restarts multiple times during your sleep, which can mean your brain is not getting enough oxygen overnight.

Sleep apnoea can cause high blood pressure, diabetes, heart attack and stroke. Poor sleep due to sleep apnoea can also lead to daytime drowsiness, which can impair daily functioning and increase the risk of accidents. If you are diagnosed with sleep apnoea your GP may refer you to a sleep physician, or perhaps an otolaryngologist or ear, nose and throat (ENT) specialist.

Snoring that is not caused by sleep apnoea is called primary snoring and is generally not considered especially harmful to health, although it can disrupt the sleep of those around you.

Snoring treatments

Because there are many different reasons for snoring, there is no one-size-fits-all solution. The right treatment for you will depend on the cause of your snoring. You should start by talking to your doctor. They can do a physical examination or give you a referral for a sleep study to help determine the most likely cause. 

Here are some of the snoring treatments available.

Lifestyle changes

Certain lifestyle changes can help with snoring, and are worth trying as a first line of treatment.

If you snore because you’re overweight, your doctor may suggest a new eating and exercise plan. Even moderate weight loss has been shown to reduce or stop snoring, especially if it’s caused by sleep apnoea.

You might also be advised to:

• avoid sleeping pills, tranquillisers and muscle relaxants 
• try alternatives to medication for anxiety and sleep problems, such as cognitive behavioural therapy
• avoid alcohol for at least four hours before going to bed
• give up smoking.

Positional therapy 

Many snorers snore only when they sleep on their backs. In this position the tongue and throat muscles relax, and slump backwards, causing a partial blockage of the airway. If this is you, sleeping on your side may reduce the problem.

Positional therapy involves techniques designed to make you change  position to one where you don’t snore, usually on your side.

Anti-snoring pillows

Various anti-snoring pillows claim to prevent snoring by holding your head in a certain position – perhaps to encourage you to sleep on your side, or to ‘correct head and spine alignment’. 

Unfortunately, given that they’re such a simple solution, experts doubt a pillow could hold a person in one position for the whole night, particularly if they’re prone to tossing and turning.

Vibrating devices

More sophisticated positional therapy devices use vibrations to gently encourage the wearer to change positions without disrupting their sleep. 

Sleep Health Foundation spokesperson associate professor Darren Mansfield says such devices are recommended by more and more sleep physicians thanks to their efficacy and relatively low cost compared with other treatment options, although he notes that compliance can be variable.

Night Shift

One of the most commonly prescribed positional therapy devices is the Night Shift Sleep Positioner. This is an electronic device worn around the neck that vibrates when the wearer sleeps on their back, training them over time to sleep on their side. They cost about $480, or you can rent one if you’d like to try it out first.

DIY solution

If you don’t want to shell out almost $500 on a sleep positioner, you can try the much cheaper tennis ball technique (yep, that’s its official name), which involves placing a tennis ball into a pocket sewn onto the back of your pyjama top, making it uncomfortable to sleep on your back. 

Oral devices

A mandibular advancement splint (MAS). is an oral device that forces the lower jaw forward, increasing the air cavity at the back of the throat. They’re very effective and are recommended as the go-to treatment for primary snoring and are also a good option for people with apnoea who can’t tolerate a CPAP machine (see below). However some people do report that they are uncomfortable to wear.

The best MAS devices are those customised to the individual by a dentist specialising in sleep medicine – DIY models bought from the chemist are a lot cheaper, but not as effective.

Getting a MAS fitted

To have a MAS fitted, you’ll need to see a dentist specialising in oral sleep medicine. You’ll probably need to have a sleep test to determine if a MAS is the right treatment option for you, which will require a referral from your GP or a specialist (such as an ENT physician).

You may need to go to the dentist a few times in the first few months for adjustments. Other potential negatives include dry mouth, irritation, dental discomfort and pain around the joint of the jaw.

A specialist we spoke to told us the devices cost anything from $1500 to $3000, depending on their construction and design, including the visits required in the first few months. You may get about half of this back on private health insurance. 

CPAP machines

The most effective treatment for sleep apnoea is the CPAP machine and studies have shown it’s also an effective treatment for primary snoring. By forcing air into the airways through a nasal mask, it prevents tissue in the throat from collapsing and cutting off the air – and therefore oxygen – supply. And in keeping airways open, it  also prevents snoring. The air pressure on a CPAP machine is set manually, usually by a sleep physician. 

Daunting to some

The prospect of using a CPAP machine, especially if it’s only for snoring rather than sleep apnoea, can be daunting – the notion of wearing a mask all night can put some people off, and people feel embarrassed about all the equipment or concerned about the effects on their bed partner. Once people have started using it, problems may include a dry mouth and/or nasal passages (though you can get a humidifier) and air leakage (you may need a different mask).

But these machines do work. They’re not cheap – on average, CPAP machines cost about $1500. But you can rent one for a few weeks to see if it makes a difference and to decide whether it’s something you could get used to.

Talk to your doctor about whether it could be right for you.

Nasal devices

Nasal devices, also known as EPAP devices, work by creating pressure when exhaling which keeps the airways open until you next inhale. This helps the user to breathe more freely through their nose rather than their mouth, meaning they may help the small number of people whose snoring is caused by certain types of nasal obstruction. 

Clinical trials have found EPAP devices effective, although they are notably less effective than CPAP machines for snorers with sleep apnoea. The experts we spoke to also pointed out that not many people choose to use them every night because they’re somewhat intrusive. That said, they can be useful, perhaps even a practical substitute for a CPAP machine, when you’re travelling or camping.

You can buy a reusable EPAP device for around $250, or disposable, single-use nasal strips for around $1 per strip.

Mouth tapes and chin straps

People who sleep with their mouths open are more likely to snore because an open mouth narrows the airway and the walls of your throat at the back of the mouth vibrate more easily than the walls at the back of your nose.

If you snore only when you breathe through your mouth, you can try one of the various mouth tape products that seal your mouth closed while you sleep. Mansfield says this can definitely help with snoring, and although specialised products may be more comfortable, regular tape can also do the job (and costs a lot less).

Chin straps are another product that aims to improve snoring by preventing mouth breathing, but studies have found conflicting evidence about how effective they are at treating sleep apnoea and snoring.

Muscle toning

Snoring happens when the muscles of the upper airway relax, obstructing the flow of air through the mouth or nose. Myofunctional therapy (throat and tongue exercises) tones these muscles and has been shown in some studies to improve both sleep apnoea and snoring.

Muscle toning treatments are likely to work best when the cause of snoring is unknown, rather than when there is an obvious anatomical cause (such as excess tissue due to obesity or enlarged tonsils).

While myofunctional therapy is generally delivered by a speech pathologist, the Soundly Reduce Snoring app aims to deliver the therapy remotely, by coaching users through myofunctional therapy exercises using a game format. The app is currently free and data collected is used as part of a research study to evaluate the efficacy of myofunctional therapy in reducing snoring and sleep apnoea. 

While these exercises have the potential to relieve snoring, the Australasian Sleep Association recommends myofunctional therapy should only be delivered by an experienced speech pathologist, also noting that it requires a lot of effort on the patient’s behalf to deliver a small improvement in snoring.

New gadgets

The latest anti-snoring gadgets harness a range of technologies such as AI, throat sensors and microphones. Some of the most popular new gadgets include:

Hupnos eye mask

The Hupnos is a ‘smart’ eye mask that combines an EPAP device with positional therapy. 

The mask (which costs $US99 plus shipping) uses an AI-powered app that detects when the wearer is snoring. It uses vibration to first encourage the wearer to change positions. If the snoring continues, the mask increases the pressure in the EPAP device attached to the nostrils. 

Mansfield says that although he’s not familiar with the Hupnos, the combination of positional therapy and EPAP could work well.

“Both therapies can be effective on their own, so combining them is a clever idea” he says.

The Smart Nora

The gentler equivalent of a jab in the ribs from your bedfellow, this $379 ‘smart’ product is a positional therapy device that consists of a padded pillow insert and a microphone that can detect the sound of snoring. When snoring starts, the padded pillow insert starts to inflate, causing the user’s head to shift positions and (hopefully) stopping the snoring before it can wake your partner.

Zeus sleep

This is a small electrical device that attaches to the underside of your chin while you sleep. The Zeus has sensors which detect the vibrations in your throat before you start snoring, which prompt it to deliver mild electrical impulses. The idea is that this contracts the muscles in the throat which causes your airways to open, preventing snoring without waking you up. The device ships from the UK and costs £‎150, plus shipping.

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There are several procedures that tighten the palate by causing tissue scarring and shrinkage, making it firm and less prone to vibration. 

Such procedures include some types of laser treatment (with a ‘non-ablative’ laser, which doesn’t remove or cut tissue), radio frequency treatment and ‘snoreplasty’ – injections of hardening (sclerosing) agents into the palate. 

Another palate-tightening treatment is an implant system, where small plastic rods are inserted in the palate, causing it to become firm and reduce vibration. 

Is snoring surgery worth it?

These treatments are considered less invasive than other surgical procedures, because they can be done under local anaesthetic, don’t involve cutting and stitching, don’t require much (if any) recovery time, and cause little pain afterwards.

But they may still cost thousands of dollars – without providing a long-term solution, meaning you may need to go back for more. Laser treatment in particular is falling out of favour because of its lower efficacy. There’s also some concern that scarring could make other treatments, such as CPAP, more difficult if needed in the future.

More invasive surgical procedures can help with snoring in particular cases – for example, if you aren’t overweight but have a large palate, a nasal blockage, enlarged tonsils, or an enlarged tongue that’s causing obstruction.

Children who snore

For kids, snoring and nighttime breathing difficulties may be linked to learning difficulties, aggressive behaviour and hyperactivity.

Parents should look out for symptoms including:

• making noises such as snoring or gasping
• restlessness in bed
• grinding their teeth
• talking in their sleep
• sweating
• bedwetting
• sleepiness or irritability in the morning.

Dr Mark Levi, a dentist and paediatric craniofacial dental sleep medicine practitioner, says that although many of these behaviours are common, you should still pay attention to them.

“These issues are becoming increasingly prevalent in children, but that doesn’t mean they should be ignored,” he says.

If your child is showing these symptoms, your GP can refer them to an ENT specialist, who will check for evidence of crowding in the airway. Your child can also be referred for a sleep study for a closer look at what’s happening when they sleep.

Treatment options for children

Over-the-counter treatments should not be used on children, as their effectiveness and safety for children haven’t been confirmed and some products may interfere with a child’s development.

Treatment options include surgical removal of the adenoids and tonsils (adenotonsillectomy), or your child may need to have an oral appliance fitted to expand the upper and lower jaw, opening up the airways.

Dr Levi, who is trained in fitting these oral appliances, says he often refers dental patients to work too with osteopaths, chiropractors or orofacial myofunctional therapists to get the muscles of the face to work better.

The post How to stop snoring appeared first on ÌÇÐÄVlog.

Sleep – for something we spend a third of our lives doing, we’re not having an easy time of it.

In a survey of 1000 Australians conducted in April, ÌÇÐÄVlog found 91% had trouble sleeping at least once in the preceding 12 months.

Not content with just trying to count sheep, consumers are investing in getting some shut eye, with 62% of respondents telling us they had recently bought a product they hoped would improve their sleep.

Among the most popular bedroom buys were the usual suspects, including pillows and mattresses, but also air conditioners, heaters and fans.

But when you’re faced with enough options to make you want to have a lie down – including 47 different types of mattress – how do you know which product will fulfil your dreams of getting a decent night’s rest?

To stop you from tossing and turning over a bad bedroom investment, we’ve asked our expert testers for their advice on choosing the right products for a good night’s sleep.

Pillows

Having somewhere soft to rest your head is a good start if you’re wanting to upgrade your sleep setup. 

So, it’s no surprise that pillows topped the list of sleep purchases, with 28% of those surveyed indicating they had purchased a new pillow to try to get some more shut eye.

ÌÇÐÄVlog director of reviews and testing Matthew Steen advises pillows are just one factor in sleeping arrangements, warning that a new one won’t necessarily guarantee better sleep and one type of pillow won’t be perfect for everyone.

“It’s going to depend on what you want and are used to,” he explains. “Our testing results give you a good starting point, but ultimately we give people a lot of filters to work with (including the pillow filling used) because there are so many variables in having a good sleep.”

ÌÇÐÄVlog pillow reviews measure the comfort and support each pillow provides to different resting heads (side versus back sleepers, for example) and our test also simulates the ageing process to see how well each model performs over time.

Mattresses

Mattresses were another favoured buy for people looking to sink some money into their slumber, with 14% of survey respondents telling us they had recently invested in one to improve their sleep.

ÌÇÐÄVlog mattress expert Peter Zaluzny says while comfort and support are important factors to consider, it’s also worthwhile appraising mattress stability if you’re going to be sharing it with someone else.

ÌÇÐÄVlog assesses stability by measuring the oscillations that occur in each mattress following a 17.5kg impact that simulates the turning body of a sleeping person.

Our reviews also assess comfort when the mattress is brand new and after a simulated eight years of use, coming up with an overall comfort retention score.

Finally, Peter notes there are some ground rules you should follow when browsing for a new mattress, starting with “never shop tired”.

“Every mattress feels like the most comfortable bed in the world when you’re exhausted,” he explains, adding that if you share a bed with someone, you should get them to try any mattresses with you for a more accurate representation of how you rest at night.

“Also, take all the time you need,” he suggests. “Leave, come back, try mattresses multiple times if you have to and don’t let salespeople pressure you into buying before you’re ready.”

Fans, heaters and air conditioners

Almost four in 10 people surveyed said they had air temperature and humidity control in their sights when investing in making their bedroom more suitable for a snooze.

ÌÇÐÄVlog heating and cooling expert Chris Barnes says if you sometimes find it too hot (or too cold) to sleep, an air conditioning unit might be your best option.

“A reverse-cycle air conditioner can not only cool the room down on a hot night, but warm it up on a cold one too,” he says. “When the temperatures are extreme, it’s the most effective and energy-efficient option.”

When shopping for a cooling appliance, Chris recommends making sure it has adjustable airflow settings, as this can also have an effect on your sleep.

“Look for an air conditioner with a good range of fan speeds, as you’ll want it on a quiet, low speed setting at night,” he suggests. “Ceiling and pedestal fans also need a low speed setting that’s gentle but still effective, so they can deliver a quiet but useful breeze.”

The same rule applies if you’re looking to warm things up, with a good range of settings a must-have if you’re going to run a portable heater all night.

“Column and convection heaters are often a good choice for bedrooms, as they’re usually safe to leave running for a long time,” Chris advises. “We wouldn’t recommend any heater with exposed elements, such as a radiant heater, for overnight use.”

ÌÇÐÄVlog air conditioner, pedestal fan and heater reviews score units on their airflow, temperature and noise performance, while our ceiling fan reviews include a specific bedroom score that rates the product’s ability to move air without disrupting sleep.

Whether you’re buying for overnight heating, cooling or both, it’s also vital to make sure an appliance doesn’t have any bright indicator lights that could disturb your sleep.

Products to avoid

Those we surveyed also told us about a number of purportedly slumber-inducing products they had bought that were more of a nightmare than a dream come true, including a nasal spray one respondent labelled “damn silly”.

Steen says he isn’t surprised, noting “there’s no shortage of products that promise more than they can actually deliver,” adding that “those seeking a restful night’s sleep can be particularly vulnerable to these kinds of claims”.

In 2018, we gave Bioglan Melatonin Homeopathic Sleep Formula a Shonky for using the word melatonin on its packaging, despite being a homoeopathic formula that didn’t contain any actual melatonin and wasn’t backed by any evidence that it could actually help you sleep.

We’ve also looked into weighted blankets and found expensive products making big claims, but without much reliable evidence about their efficacy. Health experts have also expressed their scepticism about whether these items can actually improve sleep quality.

If you are struggling to sleep, it’s best to consult a medical professional before pinning your hopes on a cure-all purchase.

The post Can these products help you get a better night’s sleep? appeared first on ÌÇÐÄVlog.

The July recall of 14 sleep and respiratory care devices by Philips Electronics Australia has left patients uncertain about when their machines will be fixed and unclear about whether they should keep using them. 

The product defect is a polyurethane foam component that can degrade into particles and be ingested or inhaled by the user. Whether or not it degrades, the foam emits potentially dangerous chemicals with no known tolerance levels.

(The recalled products are Continuous Positive Airway Pressure (CPAP) and Bi-Level Positive Airway Pressure (Bi-Level PAP) devices and mechanical ventilators. See the for a full list). 

Pharmacies have been directed to take the machines off the shelves, but patients have been told to keep on using them until they can get an appointment with their doctor and further advice.

At the same time, the company says, “the risks identified have resulted in Philips recommending discontinued use” of the devices, with the exception of life-sustaining mechanical ventilators. 

And there’s no word on when the issue will be resolved. “Due to the volume of devices, we regret it may take some time to repair or replace your device,” the company says. “Presently, Philips is unable to confirm the repair or replacement timeframes.”

‘Stuck with a horrible decision’

A sleep researcher at a major Australian University says the recall has left its customers in a tight spot. 

“It has posed significant issues for many people,” the researcher says. “The recall is clearly slow, and it’s a bit challenging for people who are using or have been using one of their devices and all of a sudden they’re told there’s a potential health risk if you continue using it. 

“But there’s a health risk if they don’t use it as well. They’re really stuck with a horrible decision to make.” 

Seeing a doctor

The advice from Philips and the TGA that patients should continue using the devices until they speak to their doctors is also problematic, the researcher says. 

“There are hundreds of thousands of people in Australia who are using these devices, and if they’re all trying to get in to see their physicians that’s a huge impost on the healthcare system.” 

On 18 August, more than six weeks after the recall came into effect, the TGA added a section to its ‘product defect correction’ notice saying Philips “is waiting for stock of replacement foam to arrive from overseas”, which it expects in September for the DreamStation platform, covering just four products on the recall list. 

The update also says the company is “responding to consumer requests for refunds”.

Poor communication from the start 

Chris* suffers from severe sleep apnoea and has been relying on his Philips CPAP machine to help him keep breathing through the night for the past three years.  (*Not his real name.) 

“I was watching A Current Affair,” Chris says. “That’s how I found out there was an issue.” 

The program featured a Philips device user who had unknowingly inhaled particles from somewhere within the machine, which he discovered after blowing his nose. 

“Their communication has been very poor,” Chris says. “They’ve known about this problem since April worldwide, and it’s only on the sixth of July that they did the official recall in conjunction with the TGA.” 

(Philips Australia’s parent company Koninklijke Philips, based in the Netherlands, announced the recall on June 14, although it acknowledged the problem in an April 26 report.)

Chris regularly checks a Philips website that’s linked to his unit to monitor the quality of his sleep, but there was no message about a recall there. 

“They can message us, and I’m really disappointed that they didn’t,” Chris says of Philips customers in his predicament. “Philips has our email addresses. They could have told people, but they didn’t.”

Contacting customers ‘where possible’

The TGA says Philips is in the process of contacting everyone who has registered their device. Yet the Philips recall notice is less committal, saying the company will contact customers “where possible”. 

Both the Philips and TGA recall notices instruct patients to register their devices on the Philips website, but that process has been far from smooth. 

Customers who did hear about the recall have had trouble getting in touch with Philips. And customers who were able to register their devices didn’t initially receive any confirmation that they’d done so, although Philips has now apparently corrected this. 

We asked Philips if customers have to register their device in order to be contacted, but the company didn’t respond to this question. 

No timeline for repair or replace 

We also asked the company how many defective devices it has sold in Australia, but it wouldn’t give us an answer, saying “Philips does not disclose installed base information”. (Philips Electronics Australia, a market leader, posted revenues of about $574 million in 2020.)

And we asked for a rough estimate of the repair or replace timeframe and whether it could take as long as 12 months, for instance, but Philips didn’t respond to that question either.  

Users of the devices have also been told not to attempt to remove the foam themselves, but Chris says he’s seen YouTube videos of people doing just that. 

Corporate messaging from Philips 

For patients using life-sustaining mechanical ventilators, the advice is to keep using the machine and make an appointment with your doctor for further advice. 

“Stopping treatment suddenly could have an immediate and detrimental effect on your health,” the TGA says.

Chris agrees. In the sleep study test that led to his sleep apnoea diagnosis, Chris’s breathing stopped 86 times an hour and his blood oxygen dropped as low as 70%. “If I stop using the machine, it’s very dangerous,” Chris says. 

Philips admits that mechanical ventilator patients have little choice but to keep using their machines regardless of any medical advice. The company says it “recognises that alternate ventilator options for therapy may not exist or may be severely limited for patients who require a ventilator for life-sustaining therapy”. 

For patients who need to keep using the machines, Philips recommends installing an inline bacterial filter. 

No refunds on offer? 

With no response from Philips and no timeline for repair, Chris called the company on July 8 looking for a refund for the $1300 unit. 

“They said that my case would be escalated,” Chris says. But nothing happened. 

Chris rang Philips again on July 19 to say he still hadn’t received email confirmation that his device had been registered. The Philips staff member told him over the phone it had.. 

On July 23, nearly three weeks after Philips issued the recall, Chris finally got an email from the retailer that sold him the machine. The retailer told him to talk to Philips if he wanted a refund. (Under Australian Consumer Law, or ACL, retailers are obligated to give refunds in the case of a major fault and can’t send you back to the manufacturer.) 

In its message to customers, Philips emphasises that it aims to repair or replace the devices. The company makes reference to customers’ rights under the ACL but stops short of using the word ‘refund’. 

We asked Philips if it was offering refunds, but a company spokesperson stressed that “our priority is to replace the foam with the new material in all the affected devices either by repairing or replacing with like devices” – although the spokesperson did add that “consumers’ rights under the Australian Consumer Law will always be in addition to any remedy that Philips may provide”.

12 months to replace

Alan Young, president of the Australasian Sleep Association and a sleep disorders and respiratory physician, tells ÌÇÐÄVlog the organisation supports the TGA recommendation that people continue using the potentially faulty devices until they talk to their doctors, saying “the TGA has clearly reviewed the safety data”. 

“Every case needs to be assessed on its own merits about the risks and benefits of continuing treatment until the machines are replaced,” Young says.

“There have been no reports of deaths or long-term harmful effects, but because there’s a chemical compound involved there’s always a risk of toxic or carcinogenic effects longer term,” Young says, stressing that there’s no current data to support this concern. 

One of the compounds linked to fatal poisonings

One of the compounds, diethylene glycol (DEG), is used in a wide range of industrial products including antifreeze and brake fluid, and has been linked to fatal poisonings. 

Toothpaste containing more than 0.25 per cent of diethylene glycol by weight is banned in Australia. According to the ACCC, “medium to long-term exposure to DEG at significant levels may create unacceptable health risks”.

Another chemical compound in the foam, toluene diisocyanate, is classified as toxic by inhalation and potentially fatal if breathed in. 

According to the TGA, Philips is investigating whether the volume of compounds would exceed “tolerable intake” levels. The spokesperson told us “the company continues to review potential health risks related to this issue”.

Young says Philips data reviewed by the TGA indicates that three in 10,000 users have reported side effects. He acknowledges that the repair and replace operation will be a tall order for Philips.  

“To replace all of these devices, it could take as long as 12 months,” Young says. “It’s going to be a huge logistics exercise for Philips to do this and it’s going to take many months to complete that process.”

The Australasian Sleep Association asked Philips whether the company would cover the costs of hiring a machine before repairs or replacements are available, but had yet to receive a response when we spoke to Young in mid-August.

Corrective action ‘as soon as possible’

Chris has installed inline bacterial  filters so that he can keep using the machine, but he’s worried about the chemicals. 

“Philips says no-one had died from this issue,” he says. “Well that’s very nice of them. But no-one knows about the cumulative effect of these volatiles [chemical compounds] going up my respiratory tract. The inline filters do not stop the volatiles.” 

He contacted his doctor and got a call back a week later saying that, given the severity of his sleep apnoea, he should continue using the machine. Shortly after, he bought a new one. 

“I’m not going to entertain the notion of replacing or repairing the foam,” Chris says.

The post Philips Respironics recall puts patients in a bind   appeared first on ÌÇÐÄVlog.

But what exactly are weighted blankets – and do they work? 

Do weighted blankets work?

Studies on the use of weighted blankets are limited, and from what studies there are, there’s limited evidence to support the product claims.

In one to treat insomnia, researchers found the blankets had a positive impact on sleep – but it’s important to note this study was funded by a company that sells weighted blankets.

In on children with Autism Spectrum Disorder (ASD), there was no difference in sleep (even though the parents and kids preferred the weighted blanket).

Despite the lack of hard evidence, you’ll probably still find people who say weighted blankets are ‘life-changing’.

But if you’re simply looking to snuggle up under a blanket and get a good night’s sleep, experts suggest there are cheaper ways to do that than dropping $300 on a weighted blanket. 

What are weighted blankets?

Weighted blankets resemble a heavy quilt, with metal, glass or plastic weights sewn into pockets and evenly distributed beneath the cover. The weight of the blanket simulates the feeling of being hugged or held, and there are claims that they can have an impact on your mood and calm the nervous system.

Originally, weighted blankets were used as a tool by occupational therapists in the 1990s to help soothe overstimulation in Autistic children.

“When you think about the impact of a hug – it feels good,” says Annette Joosten, associate professor in the School of Occupational Therapy at Australian Catholic University. “So the theory is that firm, deep pressure could have an impact on the central nervous system, calming a child who was over-aroused or overactive. 

“They were only used following assessment of the child and under supervision, and only for 20 minutes at a time, generally. They weren’t used for sleeping at all, rather to help the child be calm and alert for participating in activities.”

The blankets used back then are a far cry from the plush quilted versions available today, says Joosten. 

“[They] were more crude, and homemade with wheat or rice,” she explains. “Over time, those materials were replaced by steel pellets or more recently, chains, glass or plastic balls, which makes the blanket more washable and hygienic.”

Blanket coverage

In recent years, weighted blankets have gone mainstream, with Time magazine calling “blankets that ease anxiety” one of the .

Snuggling up under a weighted blanket while you drift off to sleep does sound appealing, especially if you’re the one in three Australians who struggle to get enough sleep or suffers from a sleep disorder such as insomnia. 

And weighted blanket manufacturers are tapping into those concerns, offering their blankets as a cure-all for everything from ADHD, anxiety, stress, sensory issues, insomnia, restless leg syndrome and fibromyalgia symptoms. 

But at around $369 for a queen-sized weighted blanket with glass beads sewn into it, DIY home healing comes at a hefty price.

What the experts say

Part of the reason there’s a lack of evidence weighted blankets work, says Joosten, is because it’s hard to measure their effectiveness. But that’s where the controversy starts, because some parents and adults who use them do say they do make a difference – even though there is no objective measure of change. 

“However, as occupational therapists, we need to choose interventions that are evidence-based and the evidence isn’t there [that they work].”

In the UK, guidance from the states that these “popular” interventions are not supported by adequate research and should not be routinely recommended, yet Occupational Therapy Australia doesn’t currently have a set of guidelines on their use. 

Autism Spectrum Australia (ASPECT) says “there is currently not enough scientific evidence” for the use of weighted blankets as a treatment for people with autism, and that it is “difficult” for them to provide comment about their usefulness as a therapy treatment. 

What users say

Kelly’s story: ‘My weighted blanket has been life-changing’

“My psychotherapist recommended I get a weighted blanket for insomnia and general anxiety – and my dentist has always offered it for relaxation during difficult procedures, too,” says Kelly Roberts. 

“I bought one and I’ve been using it daily for just over a year, at night under my doona while sleeping. I also use it as a lap blanket during the day if I feel stressed or overwhelmed, and I recently took it on a light aircraft during a flight I felt anxious about. 

“I’ve had a lot of benefits from it including improved sleep quality and relief from stress and anxiety. It’s been life-changing for me. 

“I’ve invested thousands into supplements to manage insomnia and anxiety and this has made the most noticeable difference so far. 

“My advice would be try before you buy if you can. People experience these blankets differently. For some it can feel too heavy. Just like some people like a light touch and others prefer a firmer touch – we’re all different.” 

Mark’s story: ‘I was hoping for better sleep, but I think I’ll sell it’

“I purchased a blanket for my wife as a Christmas present – and she was using hers in bed so I thought I’d buy one myself and give it a go,” says Mark Chenery. “I was hoping it would give me a deeper, more relaxing sleep. 

“We bought them online – we both got the 7kg version for $249 each. 

“I’ve been using it for a couple of months instead of a doona but I’m thinking of going back to a normal doona. It feels nice at first, but gradually I feel like I’m being forced into uncomfortable positions when sleeping on my side – it restricts my movements. 

“We recently stayed at a family member’s house and I found the traditional doona almost luxurious by comparison because I felt free again! 

“The weighted blanket is a novelty that soon wears off – in spring I’ll probably return to my normal doona and try to sell the blanket to recover some of the cost.”

Danielle’s story: ‘I don’t think weighted blankets do anything special’

“I wanted a weighted blanket because I have anxiety and I thought it might help me when I’m feeling particularly anxious – after all the million Facebook ads I was seeing!” says Danielle Chenery.

“I love soft blankets so I was attracted to the idea of the plush minky cover too. I haven’t tested it for a bout of real anxiety yet, but I use it instead of a doona. To me, it doesn’t feel heavy enough and I don’t notice it having any [particular] effect on me. 

“It was really expensive and doesn’t feel that heavy or different to a normal blanket, so I don’t think you can justify the cost. 

“My advice to anyone thinking of getting one would to get a really heavy one, or just save your money! It doesn’t really do anything special.”

Successful marketing

Given the origins of weighted blankets, they’re an easy sell for parents of children with developmental or behavioural issues, says Dr Ruth Barker, a Brisbane-based emergency paediatrician and director of the QLD Injury Surveillance Unit.

“Such parents are often chronically sleep deprived,” she says. “Many of these children have chaotic sleep patterns so parents [can be] on duty almost 24/7. 

“Many of these families have already tried a range of strategies and medications with no effect, so they are looking for solutions and susceptible to marketing claims. 

“A weighted blanket is an attractive option, particularly because it seems safe and does not involve medication.” 

Adults too, may be sitting ducks for anything that promises better sleep – but the move towards weighted blankets as being ‘something for everybody’ is misleading, says Joosten.

“Manufacturers saying that weighted blankets have been used for a long time medically or therapeutically may be true, but they haven’t been used [by occupational therapists] for treating sleep issues,” she adds. 

“There’s also no evidence that these blankets reduce anxiety. Using words such as anxiety and sensory as if they are linked is inaccurate; anxiety is a clinical, mental health condition and it’s a concern that people are looking for home remedies without evidence and without seeking other kinds of support to manage it.” 

Safety concerns for children

If used incorrectly, weighted blankets may be harmful. In 2014 in the US, a seven-month old baby who was put down for a nap at daycare died; he’d been covered with a weighted blanket that was half his weight. In 2008, a 9-year-old boy in Canada died after being wrapped in a weighted blanket, almost as a form of restraint.

“The two deaths reported to be associated with weighted blankets highlight what can happen if a child is unable to remove the blanket and as a consequence, is unable to breathe properly,” says Barker. 

“In both instances, it is likely that the blanket together with the prone positioning impeded normal breathing and the children slowly suffocated.”

All the more reason that adults who’ve bought these blankets to use are careful with them around young children, adds Joosten. 

“Many kids are sensory seekers; they will tie themselves up in knots with something to get the input they want. And if you left your weighted blanket on a couch or a bed and a child can get under it but hasn’t got the strength or cognition – even just because they’re not old enough – to lift it off themselves, there is a potential danger.”

What to look for in a weighted blanket

Despite the limited research around weighted blankets, it seems that anecdotally they may have benefits for some people. 

So if you’re considering buying one, how heavy should you go? 

In a weighted blanket and insomnia study, researchers found that a blanket that weighs about 10% of an adult’s body weight was more effective. The guidance from Oxford Health NHS Foundation Trust also states that for safety, it should be no more than 10% of an adult’s body weight.

For children, Joosten says the recommendation is that the weighted blanket should be about five percent of a child’s body weight.

Seek medical advice

If you’re getting a weighted blanket in the hope it will fix a chronic sleep problem or mental health issue, see your GP first. 

“You should be working with your GP and other health professionals such as psychologists and occupational therapists to understand the issue and develop strategies to manage it,” says Joosten.

“I think weighted blankets are a fad like anything else – and people want simple, ‘natural’ solutions. We’re told to drink this, buy that, follow this diet and weighted blankets fit in with that. 

“But if you’re just a typical adult looking for a better night’s sleep, look at how you can get it without spending $300.” 

The post Do weighted blankets from brands like Gravity and Calming Blanket work? appeared first on ÌÇÐÄVlog.

On this page:

• Blue light blocking glasses
• Sound Oasis Deluxe Glo to Sleep mask
• ±·¾±²µ³ó³Ù°Â²¹±¹±ðÌý
• Sound Oasis Sleep Sound Therapy System S-650-01
• Take a break app (Free – Android and iOS)
• Sleep Genius app
• What does help you sleep?

Many of these products are available over-the-counter – or, more likely, over-the-internet and via the mailbox – without prescription or clinical guidance. Yet surprisingly little is known about how effective many of these products are.

How we trialled sleep products

We recruited volunteers with symptoms of insomnia – problems falling asleep, staying asleep or waking too early – to find out what they thought about a few different products designed to improve sleep.

Triallists kept a sleep diary for 10 days before starting the trial, to have a record of their sleep patterns before trying any products. They also kept a sleep diary while trying the products, and after the trial they were asked if the product helped them:

• fall asleep faster
• stay asleep longer
• sleep better in general
• function better during the day due to better sleep.

They were also asked about ease of use, and any problems they had, and finally whether they’d consider buying it. Five or six people tried each device for two weeks.

So did they work?

Blue light blocking glasses

Rationale: Melatonin is a hormone released at night time that helps us sleep, and studies have found that the blue part of the light spectrum interferes with melatonin production and therefore sleep. Blue light is emitted from various electronic devices, including TVs, computer screens, tablets, smart phones, backlit e-readers and some forms of lighting, such as compact fluorescent and LED lighting.

With the popularity of night time electronics potentially contributing to sleep deprivation via blue light, various gadgets have been devised to block or filter the blue light. These include screen shields, glasses and apps or settings designed to turn down blue light on devices. 

Claim: “These glasses successfully block over 90% of blue light, allowing you to watch TV, use your computer or smart phone right up to bedtime, yet minimising the awakening effect of the blue light waves that emanate from these devices.”

How it works: Wear them for an hour or two before you want to go to bed.

The test: Five people who said they used screens at night tested this, putting them on at least one hour before sleep time.

Results: Some people found the glasses helped them fall asleep faster, while others found they stayed asleep longer. Overall, users said they ‘probably’ or ‘maybe’ slept better after using the glasses.

The main complaint was that they were too big and bulky, and kept falling off. The glasses we tested were fitovers, designed to wear over reading or other glasses. The regular ones may fit better and be a better option if you don’t wear other glasses. They also distorted colours: “You definitely can’t shop online for clothes while using it!”

Verdict: This was the most popular and effective of the products we tested – it’s simple to use, not very expensive, and could be worth trying if you use screens at night.

Sound Oasis Deluxe Glo to Sleep mask

Rationale: Worrying, intrusive thoughts and other manifestations of the “overactive” mind can prevent sleep, and many sleep therapies aim to quiet the mind by encouraging focus on an object, breathing or sounds – much like meditation.

Claim: “Sound Oasis Glo to Sleep therapy mask will help you focus your mind on the process of relaxation and sleep – naturally and effectively… The Glo to Sleep mask rapidly slows the brain’s activity level to a deep relaxed state.”

How it works: The sleep mask, which blocks light from outside, contains small static blue lights (not strong enough to affect melatonin – see Blue light blockers), and you lie focusing on the blue lights. The lights can be adjusted for brightness and time (they switch off automatically).

The test: Six people tested this, choosing the brightness and time setting as they preferred.

Results: This one really polarised our volunteers! Three hated it so much they couldn’t complete the two week trial:

• “I found it made me more awake. Staring into the blue light felt very artificial and unnatural. I wouldn’t recommend it to anyone.”
• “Too bulky to sleep with comfortably – I couldn’t sleep on my side.”
• “Very distressing overall.”

On the other hand, two loved it and found it comfortable and relaxing:

• “Something about laying on my back and being encouraged to look up (at the blue light) seems to promote sleep.”
• “They were unexpectedly light and unobtrusive.”

The last triallist was somewhere in between.

Verdict: You might love it or hate it – but it’s difficult to know which until you’ve tried it.

±·¾±²µ³ó³Ù°Â²¹±¹±ðÌý

¸é²¹³Ù¾±´Ç²Ô²¹±ô±ð:ÌýStudies have found that deep, slow breathing has been found to reduce heart rate and blood pressure, as well as having other physiological effects that reduce stress and induce relaxation. This can help you fall asleep faster and stay asleep longer.

Claim: “[The NightWave] helps you to relax, clear your mind, and breathe deeply and rhythmically.”

How it works:  NightWave projects a blue light (but apparently not strong enough to affect melatonin – see Blue light blockers) on your ceiling which pulses on and off. You breathe in and out in time with the light, which gradually slows down.

The test: Six people tested this, using either the 7-minute or 25-minute program.

Results: Some triallists found it helped a little with falling asleep, but none thought they’d buy it.

And this: “Moths were attracted to the blue light. It’s creepy to watch a giant shadow of a moth on the ceiling!”

Verdict: While this could help relax you by controlling your breathing rate, you do need to keep your eyes open – having your eyes closed may be more relaxing for you.

Sound Oasis Sleep Sound Therapy System S-650-01

Rationale: This device has a variety of sounds and music to choose from, including white noise, nature sounds and music designed to promote certain brain waves conducive to relaxation and sleep.

There is some clinical evidence to back this up: research has found that nature sounds (such as crickets, surf, rain, bird calls) reduce stress and heart rate and help people with tinnitus to sleep, and the specially designed music has been successfully used to induce sleep in people suffering pain.

Claim: “The Sound Oasis Sleep Sound Therapy System features clinically proven sounds from world renowned doctors to create a soothing and calming environment. It incorporates patented sleep enhancement technology to help users fall asleep more easily and naturally without medication, get better quality sleep, help relieve tinnitus symptoms and mask noisy neighbours, annoying and disturbing noises.”

The test: Six people tested this, choosing the sounds they liked best and the length of time that suited.

Most people chose the nature sounds, as they didn’t particularly like the specially designed sleep music: “Some tones sounded like demos for the Alien soundtrack – not very conducive to sleep!”, said one triallist, with another commenting, “Some sounds were very creepy – reminded me of a horror movie.” Two did use one of the sleep music tracks (‘Sleep Surf’), but it didn’t improve the scores they gave.

Verdict: Many found the nature sounds relaxing and pleasant, and a couple thought it helped them fall asleep. But overall there were no improvements in sleep quality, and not much interest in buying it.

Take a break app (Free – Android and iOS)

¸é²¹³Ù¾±´Ç²Ô²¹±ô±ð:ÌýMindfulness is about focusing your awareness on the present moment and noticing sensations, bringing the mind back when it invariably wanders. Mindfulness meditation, whether designed especially for insomnia or just for relaxation or stress reduction, has been found in numerous clinical trials to help people fall asleep faster and sleep better.

Claim: Based on a mindfulness meditation program, this app makes no specific claims about helping people sleep – we included it to see if the relaxation aspect would prove helpful.

The test: Five people tried this app, listening to the 13-minute stress relief program. They could include the background nature sounds or music if they wished.

Results: This app was second only to the blue blocker glasses in terms of helping people sleep better. Not all our triallists liked it, but most found it helped with falling asleep or staying asleep.

“The music was the most relaxing background, but voice over volume should be set low – I found it distracting if set at the same level or greater than the background.”

“I found the American voice annoying and would rather listen without the voice.”

Verdict: If you have trouble sleeping due to stress, this app may help relax you before going to sleep – or at any time during the day, really. It’s free, though paid upgrades including a sleep-specific program are available.

Sleep Genius app

Rationale: This app is based on research designed to help astronauts living on the International Space Station – the noise in the craft, as well as experiencing sunrise or sunset every 45 minutes make sleep very difficult. The app uses a sleep-promoting combination of vibrations, binaural beats (stereo pulses of sound) and calming sounds designed to lower heart and breathing rates.

Claim: “The Sleep Genius Relaxation Program was scientifically­ created to reduce stress and anxiety by calming both the mind and the body. Our acoustically modifi­ed music induces the relaxation response, targeting the cardiac and respiratory systems as it synchronizes brain activity.”

How it works: To get the full benefit from the vibrations and binaural beats, the user should wear earphones, which may not be comfortable, or hook their device up to a pair of stereo speakers, which may not be practical in the bedroom.

The test: Five people tried this app. Only one listened to the program in stereo, using earbuds. Others listened directly from the phone speaker or from a single wireless speaker.

Results: The triallist using earbuds reported the most benefit, and thought it helped with sleep and continued using it after the trial. The others reported no benefit, and two commented that it kept them awake.

One who reported no benefit said, “I thought the app was relaxing and could work for some people. I just found it was a bit of a distraction for sleeping.”

Verdict: If you can use the app with earbuds or stereo speakers, it’s worth trying – especially if you have an Android device and can get the app for free.

What does help you sleep?

Despite having good theories behind them, many of the gadgets didn’t help much in giving our triallists longer, better quality sleep. So what can help?

• Start by filling in a sleep diary, which includes you entering information on the timing of meals, exercise, medication and caffeine, nicotine and alcohol – has one you can download from its website.  It can help identify lifestyle factors affecting your sleep, and your doctor suggest measures you can take.

• Cognitive behavioural therapy (CBT) is the treatment of choice for longstanding insomnia problems. Your doctor can help find a practitioner. For people who can’t access face-to-face therapy, a sleep expert we spoke to recommended the online CBT program . There are subscription costs, and it’s also available as an app.

• Try to avoid using screens in the two or three hours before you go to sleep – or use a blue light filter, like the glasses we tested (screen filters and blue light reducing apps are also available).

• Stressed? Try a worry journal – a notebook where you write down all your worries a few hours before sleep, then close the book on them. Similarly, a to do list means you won’t worry about forgetting to do something. Relaxation or meditation can also help – you just need to find the right program or app for you.

The post Sleep aids and gadgets appeared first on ÌÇÐÄVlog.

On this page:

• Pillows
• Nasal strips and dilators
• Essential oils
• Homeopathic products

Not surprisingly, people may be more interested in trying cheaper products they can buy off the shelf or online. Some of these more low key solutions include:

• pillows
• nasal strips and dilators
• essential oils inhalations and throat sprays
• homeopathic throat sprays and tablets.

But do they work?

To find out, we searched medical literature and spoke to the following experts:

• otolaryngologist (ear, nose and throat (ENT) specialist)
• researcher from a sleep centre
• professor of sleep medicine
• dental prosthetist
• aromatherapist.

We also contacted the manufacturers or suppliers of a number of popular anti-snoring products, asking them to provide documentation to support their product’s claims.

Pillows

The maker of the Dentons Anti-Snore Silent Knight Therapeutic Pillow claims it stops or reduces snoring for the 70% of people who snore “… due to restricted breathing, caused by bad posture during sleep”. Despite repeated requests, the company didn’t provide evidence to back up this claim.

The company behind Dick Wicks Magnetic Anti-Snore Pillow told us the pillow prevents snoring by supporting the user’s neck, keeping the soft palate away from the throat. It had no studies to support this theory.

The magnetic part of the pillow is supposed to reduce pain but, again, it didn’t provide evidence to support this claim. And when ÌÇÐÄVlog looked at static magnet therapy, we didn’t find conclusive evidence for pain relief either.

The only clinical trial of a pillow we could find compared three popular snoring aids – a nasal strip, a throat spray and a specially designed pillow – that found all three ineffective.

Expert says:

Theoretically, something that extends the neck may open the airway. But experts doubt a pillow could hold a person in one position to keep their neck extended for the whole night, particularly if they’re prone to tossing and turning.

Nasal strips and dilators

Nasal strips and dilators help open the nasal passages so the user can breathe more freely through the nose rather than the mouth.

The Breathe Right website lists a number of studies related to its nasal strips, but they show contradictory results – for instance, an independent study showed Breathe Right nasal strips to be ineffective, while another (financed in part by the product’s sole distributor) showed a reduction in the frequency of snoring in a group of patients with rhinitis.

The Pharmacure website has links to clinical trials of its Nozovent nasal strips which show positive results, but our ENT and sleep medicine experts thought the trials were unreliable.

Expert says:

The ENT specialist from the Australian Society of Otolaryngology, Head and Neck Surgery (ASOHNS) thought these devices could help a small number of people whose snoring is caused by certain types of nasal obstruction.

Essential oils

Aromatherapy Clinic’s Anti Snoring Blend is a mixture of essential oils that can be dabbed on the skin, inhaled directly or diffused in an oil burner. The literature for this product claims that it “…clears sinuses and enhances the function of the respiratory tract”.

The website says the Helps Stop Snoring throat spray “works by lubricating and toning these tissues thereby reducing the vibrations that can cause snoring”.

We found two clinical trials — one (financed by the manufacturer of Helps Stop Snoring) found it effective in reducing snoring, while another independent trial of an unnamed essential oils product with the same ingredients showed no significant difference between the product and a placebo.

Expert says:

The ENT specialist thought the methodology of both trials was unreliable. A representative from the International Federation of Aromatherapists said although both these blends may clear congestion, she couldn’t see how essential oils could improve poor muscle tone at the back of the throat.

The professor of sleep medicine agreed with the aromatherapist and said there was no evidence to support this theory.

Homeopathic products

Green Pharmaceuticals’ SnoreStop Extinguisher comes in the form of a homeopathic throat spray or tablets, and has a clinical trial to support its claims (again, financed by its manufacturer).

Brauer supplied a list of ingredients of its Snore Eze spray and their properties, which were all listed in the Materia Medica – the reference book of homeopathic medicines – as some of the many possible snoring treatments.

Expert says:

Our ENT specialist thought the clinical trial of SnoreStop was poorly designed, and that one trial wasn’t enough to establish if it really worked. He said the best way to determine a treatment’s efficacy was via a meta-analysis — an overview of a number of studies that compares and draws conclusions from all the results.

A representative from the Australian Homeopathic Association said a homeopath would usually only prescribe the single most appropriate treatment for an individual, rather than take a generalised ‘one-fits-all’ approach.

The post Do alternative anti-snoring aids work? appeared first on ÌÇÐÄVlog.

On this page:

• Cause and effect
• Herbal medicines
• Valerian
• Other herbal medicines 
• Antihistamines
• What is insomnia?
• What is sleep apnoea?
• Sleep tips

Cause and effect

Perhaps brought about by a major life stressor like ill health, a new job or a relationship break-up, even a few nights’poor sleep can leave you feeling irritable, lethargic and with a sense that you’re functioning well below par. 

Over a period of time, insomnia can affect your work, health and relationships – not to mention your mental health in general. And a constant inability to get to sleep or stay asleep may well have you pondering whether to get a little chemical or herbal assistance. From the chemist, of course. 

We asked the experts and had a look at the evidence available to find out how safe and effective sleep-improvement products are. We also sought advice and got some tips to help you get the proper night’s sleep you’re craving. So rest assured, sleep problems can be treated, and we can help you find the right approach. 

Herbal medicines

We shopped around and found 15 complementary products consisting of preparations that contained:

• solely valerian (five)
• valerian and magnesium (one)
• valerian and other herbs (six).

Only three preparations didn’t contain valerian at all.

Valerian

Of all of the popular herbal sedatives, valerian has undergone the most clinical trials to establish its effectiveness and safety as a treatment for insomnia. It also has a very long tradition of use as a medicinal herb. Although some of the clinical trials showed possible benefits of valerian as a treatment for insomnia, results were contradictory and therefore inconclusive.

Preliminary findings suggest valerian may improve sleep for children with intellectual disabilities, who often suffer from sleeping difficulties – but, again, more research is needed.

Dosage

According to the labels of our valerian preparations, they contained between 86 and 2500 milligrams of valerian per tablet or capsule. Those that contained less than 1800mg recommended taking two or more at a time, usually 30 to 60 minutes before bed. In clinical trials, doses of valerian root extract to treat insomnia ranged from 300 to 900mg, administered 30 minutes to an hour before bed. But in the products we purchased, the recommended dose of valerian ranged from 258 to 4000mg – a huge variation between brands.

Valerian is also described as “standardised” on many of the labels, but according to Australia’s medicine regulatory body, the (TGA), there’s no definition of the term “standardised” in the legislation. 

Side effects

Although valerian seems to be generally benign, there have been rare reports of liver damage from overuse. Stomach upset, headache and vivid dreams are some other, rarely reported, side effects.

Valerian shouldn’t be used during pregnancy or breastfeeding, as its safety hasn’t been established in these scenarios, and one of the active components in valerian preparations has been shown to be able to cause DNA changes in cells. Although risk of cell damage is probably low, it may not be something you’d want to use regularly. 

There’s also evidence valerian might take a couple of weeks to become effective, by which time the insomnia might have gone away naturally anyway. 

Verdict

It does seem that valerian has potential as a sleep aid, but most experts agree that further trials are needed to find out more about this herb and its effects.

Other herbal medicines 

The remaining complementary preparations we bought contained a variety of herbs including passionflower, hops and chamomile. These herbs, while traditionally used to treat anxiety and sleeplessness, have limited or no clinical trials to support their safety and efficacy as sleep aids.

Some of the products also contained vitamins and minerals such as calcium, magnesium, vitamin B6 and vitamin K. We couldn’t find any evidence to say the small amounts in these preparations would induce relaxation or sleep. 

Most of the products claimed to relieve or help relieve insomnia and sleeplessness, although a product distributed by Nutra-Life claimed to “help calm and reduce nervousness and aid relaxation, particularly in cases of sleep disorders.

We contacted the manufacturers to ask for supporting evidence. Out of 10 companies, five replied (Nutra-Life, Brauer, Blackmores, Carlson Health and IPA, distributor of Soul Pattinson goods), but none added anything significant to the limited evidence we could find for the ingredients. However, all the complementary products are listed with the Therapeutic Goods Administration (TGA), which means they contain well-established ingredients used for a long time and are considered by the TGA to be low-risk.

Side effects

It’s worth noting that even with low-risk medicines there can be rare cases of adverse effects. For instance, an Australian woman was hospitalised after a severe reaction to passionflower. There have also been reports of liver damage from use of preparations containing American skullcap, which we found in one preparation. Although rare, these cases are a reminder to be careful when using herbal preparations. Remember, just because they’re ‘natural’doesn’t necessarily mean they’re 100% safe.

Always let your doctor know if you’re taking any kind of over-the-counter complementary medicine. Herbal preparations, like other drugs, can modify chemical processes in the body and interact with other medications. As we’ve often noted, the problem with herbal remedies is that ‘herbal’sounds safe, but they’re not tested in the same way as other medications.

Antihistamines

The other option for over-the-counter sleep aids is antihistamines like promethazine and doxylamine. These may send some people off to sleep, but they can have the opposite effect on others. 

Side effects

The most notorious side effects of antihistamines are drowsiness or a ‘hangover’feeling the next day, which may affect your work or ability to drive. 

Who should avoid antihistamines?

• Antihistamines aren’t recommended for use during pregnancy or breastfeeding.
• It’s not known how safe they are for children under 12, and some children become hyperactive on them.
• Antihistamines can interact with other medications, including certain kinds of anti-depressants and prescription hypnotics.
• People with medical conditions such as asthma, glaucoma and epilepsy shouldn’t use them.

Always tell your pharmacist about any medical condition you have or medication you’re taking, including herbal medicines, and always get a copy of the relevant Consumer Medicine Information and ask about anything you don’t understand.

Short-term use

If you do decide to try them, antihistamines are only recommended for short-term use. As with all sleep aid products, see a doctor if you don’t improve, as insomnia could be an indication of an underlying medical problem.

Some experts think that even though antihistamines may be acceptable during acute (short-term) insomnia, if medication is required it’s preferable to have a doctor prescribe the appropriate drugs. Although it’s easier to buy antihistamines over the counter, seeing a doctor is useful as they may be able to advise on other ways to combat insomnia. And prescribed medication for insomnia may be more effective, because, as one expert told us, “Antihistamines are worse than prescribed drugs because people’s reactions to them are varied”.

What is insomnia?

Insomnia can be transient — that is, just occurring for a couple of days — or short-term, which generally means lasting for a couple of weeks. If it occurs at least three times a week for longer than one month though, it’s classified as chronic insomnia.

Sleep disturbance can be a secondary condition of an illness such as depression or cardiovascular disease, or as a result of physical pain, substance abuse or a side effect to certain medications. It can also be stress-related or due to poor sleeping habits (known as ‘sleep hygiene’). Other sleep disorders, which need medical attention, include narcolepsy, restless legs syndrome (an overwhelming urge to move your legs) and sleep apnoea.

Insomnia may manifest itself as a difficulty going off to sleep, constant waking throughout the night, or waking in the early hours of the morning and being unable to get back to sleep. As we age, sleep problems can increase, and older people commonly suffer from insomnia as a reaction to physical pain or as a side effect of medication or illness.

The vicious cycle

We’ve all managed to drag ourselves through a day at work after a late night, but having persistent insomnia can be physically and mentally distressing. Experts can paint a picture of how it might come about, and some people may be more prone to insomnia in the first place. Usually though, there’s an ‘activating event’– a stressful situation like moving home or having a sick child. Once sleep problems occur, the sufferer starts to expect them and to see themselves as an insomniac. They may find evidence as to why they’re not sleeping, put a lot of effort into trying to sleep and try to compensate by spending more time in bed. But then bed becomes a stressful, ‘unsafe’ place to be, which only makes the problem worse. 

What is sleep apnoea?

Sleep apnoea, a condition where the sufferer stops breathing for at least 10 seconds, over and over again throughout the night, can be divided into two types. 

• Obstructive sleep apnoea (OSA), the most common type, caused when the airway passage is obstructed during sleep, for instance by the tongue.
• Central sleep apnoea (CSA), a far less common condition where respiration at night is affected by a disorder in brain function. Symptoms and diagnosis are similar to OSA, but treatment may be more complex. 

OSA can be brought about or hastened by factors such as obesity or weight gain, smoking, alcohol and sedative use. It may also be the result of a person’s anatomy, such as enlarged tonsils. If you suffer from sleep apnoea you’ll wake many times during the night (to start breathing again), although you may not remember doing so. These constant sleep disruptions usually result in daytime sleepiness. There are various treatment options for sleep apnoea.

Sleep tips

If you are having trouble sleeping (and it’s not sleep apnoea), there are alternative approaches to consider before you turn to sleep aids, including attending to issues of sleep hygiene. 

• Make sure your room is comfortable – not too hot or cold, with a comfortable mattress, some fresh air and a minimum of noise (use a white noise machine, a fan or earplugs if noise is a problem). Also establish that the bed is for sleep or sex only – don’t work, read, argue or worry there.
• Don’t get into bed until you’re already sleepy. People who suffer from sleep disorders often have faulty perceptions about sleep. Experts point out that even when you’re suffering from sleeplessness you will still feel sleepy, but a lot of people don’t use this fact to help themselves. If you get insomnia you tend to go to bed early and stay in bed late to give yourself the maximum possibility of sleeping. However, when you don’t sleep this can create a negative association with going to bed. 
• If you don’t fall asleep after a period of about 15 minutes, get up and do something relaxing – have a bath, read a book (nothing too stimulating – no thrillers!), listen to soft music, then get back into bed when you’re sleepy. Get up again if you still can’t sleep. It might take a few goes, but you should eventually nod off.
• Although a lot of people think having a few stiff drinks is a good recipe for getting off to sleep and staying there, experts say it’s a no-no: alcohol disturbs sleep patterns.

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