Culture-Negative Fibrinous Peritonitis in a Postpartum Female
We Know Late-night Screens Are Bad For Sleep. Here's How To Stop Doomscrolling In Bed
CHARLESTON, S.C. — Like many of us, Jessica Peoples has heard the warnings about excessive screen time at night. Still, she estimates spending 30 to 60 minutes on her phone before going to sleep, mostly scrolling through social media.
"Recently, I've been trying to limit the amount," says Peoples, a discrimination investigator with the state of New Jersey. "I do notice that how much time I spend affects how long it takes to fall asleep."
Over half of Americans spend time on their phones within an hour of going to sleep, according to a survey by the National Sleep Foundation. That's the very latest we should shut off devices, experts say.
The brain needs to wind down long before bedtime to get the restorative deep sleep that helps the body function, said Melissa Milanak, an associate professor at The Medical University of South Carolina specializing in sleep health.
"You wouldn't take a casserole out of the oven and stick it right in the fridge. It needs to cool down," Milanak said. "Our brains need to do that too."
Upending your bedtime routine may not be easy, but insufficient sleep has long been linked to anxiety, obesity and other negative outcomes. Research shows smartphones are particularly disruptive to the circadian clock that regulates sleep and other hormones.
"There are a million and one ways screens create problems with sleep," said Lisa Strauss, a licensed psychologist specializing in cognitive behavioral treatment of sleep disorders.
The brain, she said, processes electric light — not just a smartphone's much-maligned blue light — as sunshine. That suppresses melatonin production, delaying deep sleep. Even very little bright-light exposure in bed has an impact.
It's not just the light that keeps you upOf course, doomscrolling through the news, checking emails or being tempted by ever more tailored videos on social media has its own consequences.
So-called "technostress" amps you up — possibly even triggering the brain's flight or flight response. Algorithms designed to be engaging compel many social media users to scroll longer than they intended.
"Now it's 30 minutes later, when you wanted to watch a couple videos and fall asleep," Milanak said.
Though much of the scientific research on online media focuses on adolescents and young adults, Strauss said most of her clients struggling with insomnia are middle-aged. "People go down these rabbit holes of videos, and more and more people are getting hooked," she said.
How to break the habitThe issue is not just curtailing phone use in bed, but phone use at night. That means redesigning your routine, particularly if you use your phone as a way to decompress.
It helps to create replacement behaviors that are rewarding. An obvious contender is reading a physical book (e-readers are better than phones but still cast artificial light). Milanak also suggests using that hour before bed to take a warm bath, listen to a podcast, make school lunches for the next day, spend time with family or call a relative in another time zone.
"Make a list of things you like that never get done. That's a great time to do stuff that doesn't involve screens," she said. Using a notepad to write down the to-do list for the next day helps keep you from ruminating in bed.
Do those activities in another room to train yourself to associate the bed with falling asleep. If there's no other private refuge at home, "establish a distinct microenvironment for wakefulness and sleep," Strauss said. That could mean sitting on the other side of the bed to read, or even just turning the other way around with your feet at the headboard.
Finally, sequester the phone in another room, or at least across the room. "Environmental control can work better than willpower, especially when we're tired," she said.
What if stopping doesn't feel realistic?There are ways to reduce the harm. Setting the phone on night mode at a scheduled time every day is better than nothing, as is reducing screen brightness every night. Hold the phone far from your face and at an oblique angle to minimize the strength of the light.
Minimize tempting notifications by putting the phone on "do not disturb," which can be adjusted to allow calls and messages from certain people — say, an ailing parent or a kid off at university — to go through. But none of these measures give you the freedom to look at whatever you want at night, Strauss said.
She also recommended asking yourself why checking social media has become your late-night reward.
"Think about the larger structure of the day," she said. Everyone deserves solitary moments to relax, but "maybe be more self-indulgent earlier so you have what you need."
Sleep Study Finds Post-karaoke Stress Is Strengthened By REM Sleep
We're all familiar with the fact that the quality of our sleep has a strong impact on our waking lives. But what you may not know is that sleep stages contribute to how we process life experiences and memories in different ways. Deep sleep, or slow wave sleep (SWS), is associated with memory consolidation, which makes memories longer lasting.
Our understanding of rapid eye movement (REM) sleep is less clear: although it is associated with the way we process emotions and how well we remember more emotionally charged experiences, there is conflicting evidence for the exact role it plays.
In a study led by Anu-Katriina Pesonen from the SleepWell Research Program Unit at the University of Helsinki in Finland, the scientists sought to shed more light on the role of sleep stages in emotional processing by investigating how SWS and REM sleep affect stress-related responses. The paper is published in the journal eNeuro.
They divided 29 participants into two groups: one in which SWS was selectively disrupted, and one in which REM was disrupted. To trigger stress responses in participants, experimenters applied a karaoke paradigm in which participants performed karaoke without being able to listen to their singing and then later had to listen to clips of their recordings with no background music.
Physiological stress responses induced by the clips were measured before the night of sleep in which disruption occurred and in two separate mornings after the night of sleep disruption.
The scientists found that suppressing SWS while keeping REM sleep resulted in stronger physiological stress responses the next morning than those following suppression of REM sleep. REM sleep's preservation of the stress response may be due to its strengthening of how emotionally charged a stressful memory is.
This study advances our understanding of how sleep stages differentially impact emotional responses and may inform treatment options for anxiety disorders.
More information: Risto Halonen et al, REM sleep preserves affective response to social stress – experimental study, eNeuro (2024). DOI: 10.1523/ENEURO.0453-23.2024
Citation: Sleep study finds post-karaoke stress is strengthened by REM sleep (2024, May 28) retrieved 28 May 2024 from https://medicalxpress.Com/news/2024-05-karaoke-stress-rem.Html
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According To Experts, These Are The Best Mattresses For Sleep Apnea
Sleep apnea is a breathing-related sleep disorder, and the primary treatment for most cases is continuous positive airway pressure (CPAP) therapy. But according to Dr. Audrey Wells, a board-certified sleep and obesity medicine physician, your mattress can also make a difference. "Combined with the right pillow, a good supportive mattress can improve posture, blood flow and airflow," she says. We chose the Saatva Solaire as the best mattress for sleep apnea due to its multiple settings and adjustability.
The best mattresses for sleep apnea are medium-firm to firm and supportive.
Illustration: Forbes / Photos: RetailersA medium-firm to firm mattress, with enough support to keep the airway open, is going to be the most effective. Firmness is key, but people with sleep apnea have the same considerations as everyone else—materials, construction and price, along with addressing personal needs like temperature regulation or back pain. We researched all of these options and a range of other factors, including sleeping position and eco-friendliness to come up with this list of the absolute best mattresses for sleep apnea.
Type: Memory foam/air chamberFirmness: AdjustableDelivery: Free white glove delivery (arrives flat)Trial: 365 nightsWarranty: Lifetime
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A firmer mattress is a better choice for people with sleep apnea because it promotes a better airway position, but it's equally important to balance personal comfort. This adjustable mattress from Saatva makes it easy to do both. With 50 firmness settings, you can customize the feel of the mattress in any sleep position by inflating or deflating the vulcanized rubber air chambers, which offer even support from top to bottom and side to side. The remote (included on both sides of queen-size mattresses and larger) includes a memory feature to save personalized settings. The Solaire also pairs a contouring Euro Top with layers of latex and gel-infused memory foam for enhanced lumbar support and pressure relief.
Saatava offers a lifetime warranty on this adjustable mattress, and it comes with a generous 365-night home trial. That gives you have plenty of time to test it out and decide whether it's a good fit for your needs.
What the reviews say: "This is luxury comfort that doesn't feel like an air bed," writes one reviewer, "except we can independently adjust the firmness." Another says, "We sleep very well. I would recommend it, and I waited a year to write the review so that I could evaluate it over a long term."
Type: HybridFirmness: Medium-firmDelivery: FreeTrial: 365 nightsWarranty: Lifetime
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The DreamCloud Premier Hybrid has a balanced construction of memory foam and individually wrapped coils, but it's also available in memory foam only. Either way, the mattress is loaded with luxurious upgrades, like the supremely soft cashmere-blend cover and cooling gel-infused foam, and it comes with a surprisingly affordable price tag. You can find a queen on sale for under $950, which is more than reasonable for a hybrid mattress.
It's billed as a memory foam hybrid, but the DreamCloud Premier has a medium-firm feel that's on the firmer side, so you feel less like you're sinking into the uppermost foam layers than resting on top of them. That could be a great fit for those with sleep apnea. Plus, it's backed by a lifetime warranty and comes with a lengthy trial window.
What the reviews say: "We desperately needed a new bed, so I did a lot of research," writes one reviewer. "Finding the right bed plus good reviews plus value was my top priority. And every time, DreamCloud was the one on top. I gave it a shot, ordered it and now wish I ordered this sooner." Another says, "After initial couple weeks of adjustment, we are having the best, most restful sleep we've ever had. Bonus? My sleep apnea events have gone to zero."
Type: HybridFirmness: Plush soft, luxury firm, firmDelivery: Free white glove delivery (arrives flat)Trial: 365 nightsWarranty: Lifetime
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The Saatva Classic is a popular luxury innerspring with a choice of firmness, and both the medium firm (a 5 to 7 on the firmness 10-scale) and the firm (8) are good options for those with sleep apnea. The plush Euro top has a buoyant feel that lacks the sink-in sensation of memory foam, but there's still ample cushioning for a luxurious feel. As far as easing back pain, the Classic features layers of reinforcements, including a high-density memory foam lumbar crown and an "Active Spinal Wire," to help ensure lumbar support and healthy alignment. Underneath, pocketed coils are stronger in the center third to support high-compression areas.
What the reviews say: "I have suffered horrible lower back pain to the point it was difficult to walk," writes one reviewer. "The first night on this mattress I noticed my back relaxing. The next day I noticed very little if any back pain. Now I am awakening with no back pain and sleeping deeply. I am in love with this bed. My husband who has sleep apnea is sleeping more deeply and quietly too."
Type: HybridFirmness: Plush, luxury firm, firmDelivery: FreeTrial: 120 nightsWarranty: Lifetime
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The Nolah Evolution, a seven-layer hybrid with a choice of firmness, made our list of the best medium-firm mattresses. Its bestselling firmness level is luxury firm—about a 6 or 7, according to Nolah— which balances comfort and support nicely. The cushioning Euro topper has a breathable gusset that vents body heat, while layers of AirFoam and zoned coils relieve pressure, support the spine and isolate motion. It's a construction that makes the Evolution a great choice for side sleepers in particular. We think it works just as well for back sleepers and anyone who needs to rest on top of the mattress instead of sinking into it.
Nolah offers a lifetime warranty on the Evolution mattress, along with a 120-night sleep trial.
What the reviews say: "I love my Nolah mattress for both its comfort and support," writes one reviewer of the luxury-firm model. "It is one of those Goldilocks situations where the bed is not too hard, not too soft, but just right. My wife prefers more support while I prefer more comfort, but the bed works well for the both of us. Highly recommend."
MOST POPULAR
Type: HybridFirmness: MediumDelivery: FreeTrial: 100 nightsWarranty: 15 years
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Side sleepers, with or without sleep apnea, need a mattress with enough cushioning to cradle the hips and shoulders and prevent pressure from building. The Helix Midnight Luxe was specifically designed with side sleepers in mind, which is why it pairs a premium pillow top and pressure-relieving memory foams with durable steel coils in the support layer below. The Midnight Luxe has a middle-of-the-road firmness, but there's an optional upgrade to an extra contour layer Helix calls the "ErgoAlign," which features dense foam in the center third. It gives the mattress the support of a firmer mattress with the softness side sleepers need.
What the reviews say: "The Helix has been a gem since purchasing," says one self-described side sleeper. "My apnea numbers have greatly improved and I actually look forward to going to bed now." Another side sleeper writes, "We love it. Super comfortable and yet sturdy. Most surprising, though, was that my sleep apnea AHI numbers have fallen since using the bed."
Type: HybridFirmness: Soft, firmDelivery: FreeTrial: 100 nightsWarranty: 10 years
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Purple's RestorePremier Hybrid made our list of the best cooling mattresses, thanks to its materials and construction. The cooling tech begins with the moisture-wicking cover and continues in the heat-dissipating GelFlex Grid and breathable foams and coils below. The Grid gently cradles the body to relieve pressure and responds immediately as you move, but it does a good job of limiting motion transfer if you share your bed with a partner.
The RestorePremier Hybrid is available in two firmnesses, and the firm support level is a good fit for people with sleep apnea. It has a relaxed but firm feel with gentle bounce back to maintain a sensation of sleeping on the mattress, not in it.
What the reviews say: "In my 50 years I have never had a cool, comfortable bed like this," says one happy reviewer. "We have had this mattress for about a year now, and it is holding up fine." Another writes, "We love this bed. It is so comfortable. We are hot sleepers and this bed cools us off so much while we're sleeping. We are back and side sleepers and this bed gives us the support we need to wake up refreshed."
Type: HybridFirmness: Plush, medium or firmDelivery: FreeTrial: 365 nightsWarranty: 25 years
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The Avocado Green Mattress tops our list of the best organic mattresses, thanks to its bevy of organic and environmental certifications. It's made with wool, cotton and latex certified by the Global Organic Textile Standard (GOTS) and the Global Organic Latex Standard (GOLS), and it's also certified by Made Safe, Greenguard Gold and Fair Trade. While there are several models, the standard Avocado Green Mattress has a firm feel that comes from three inches of latex and five separate zones in the innerspring coil layer underneath.
The mattress actually features more individual innersprings than competing mattresses for enhanced back support, which is why it's been endorsed by the American Chiropractic Association.
What the reviews say: One reviewer writes, "Lower back pain gone. Sleep apnea declined. I'm sleeping so well that I wake up early and well rested everyday. I wish I bought this mattress years ago. Best purchase I've made this decade." Another says, "I have sleep apnea and chronic back problems. I couldn't be happier with my new Avocado Green mattress. And the super green rating was very important to me, so I feel doubly pleased."
Type: HybridFirmness: FirmDelivery: FreeTrial: 120 nightsWarranty: 10 years
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Heavy sleepers often find themselves sinking into mattresses billed as medium-firm and even some firm options, making them feel much softer. But the Titan Plus has the support to maintain a true firm feel for heavier sleepers with minimal contouring. It's designed to support up to 1,000 pounds, thanks to a combination of high-density foams and an innerspring unit made of up to 900 individually wrapped coils. The breathable knit cover, gel-infused foam and airflow-promoting coils also help minimize heat retention for cooler nights.
For very hot sleepers, the Titan Plus has an optional GlacioTex cooling cover upgrade, which is made with fabrics that pull heat away from the body.
What the reviews say: "I am a 400 pound man with moderately severe sleep apnea," writes one reviewer. "I haven't had my Titan long, but so far I am sleeping better. I don't sweat at night, my hips and shoulders do not get pins and needles, and while super firm, it still feels soft."
Type: HybridFirmness: Firm, extra firmDelivery: FreeTrial: 120 nightsWarranty: 10 years
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The Plank Firm Luxe gives sleepers the choice of a traditional firm (about a 6.5 to 8 on the firmness scale, according to the brand) and an extra firm (between 8 and 9.5) sleep surface. Both sides offer minimal contouring and strong support in areas of deep compression, but the extra-firm side goes a step further with little to no sinkage into the mattress at all. That's thanks to a .75-inch quilted top with zero loft (the traditional firm side has a quilted top of 1.5 inches for minimal loft). Almost 1,000 individually wrapped coils in the center of the mattress add additional firm support and minimize isolate transfer.
Note that this mattress is also available in less common sizes, including short queen, short king, Olympic king and RV sizing. It comes with a 120-night home trial.
What the reviews say: "I've been sleeping on the mattress for several months," says one reviewer. "I love it. I have back issues, and it has helped greatly. I also have sleep apnea and use a CPAP machine. Because I'm sleeping better, I've been getting better scores on my machine. I'm not tossing and waking up during the night."
Type: LatexFirmness: Medium, medium-firmDelivery: FreeTrial: 100 nightsWarranty: Lifetime
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The Botanical Bliss made our list of the best latex mattresses because of its many options for customization. GOLS-certified latex and GOTS-certified cotton and wool are used to create an entirely organic mattress, with multiple options for firmness and height. The zippered cover can be opened to swap out the latex layers inside, changing its firmness and support. That can also increase the lifespan of the mattress. On split mattresses sizes (queen, king and California king), dual firmnesses are available.
The comfort layers come in medium and medium-firm feels, but latex has a gently buoyant sensation. It's comparable to memory foam in terms of pressure relief, but lacks the hugged sensation. That makes it a good fit for people with sleep apnea who need to rest on the mattress instead of feeling as though they're sinking down into it.
What the reviews say: One reviewer writes, "I snore much less, and my sleep apnea condition has improved tremendously." Another says, "I'm very sensitive to a mattress that is either too firm or too soft and this one hits the sweet spot."
Why Trust Forbes VettedThe Forbes Vetted team has published dozens upon dozens of expertly researched mattress and sleep stories. That includes dozens of mattress roundups for a variety of specific considerations.
To find the best mattresses for sleep apnea, we followed the guidance of our experts to focus on medium-firm and firm options. We considered additional needs and preferences and referenced our well-researched mattress roundups for contenders. We checked reviews from real consumers to make sure our picks live up to the hype.
In addition to an appropriate firmness level, people with sleep apnea should factor in their unique needs and preferences to ensure they get a mattress they'll personally find both comfortable and supportive.
Firmness And SupportSupport and firmness are often used interchangeably when it comes to mattresses, but they aren't the same thing. Firmness is how a mattress feels when you're lying on it, while support refers to how well it maintains a neutral spine. Body type and sleep position impacts both. For any sleeper, support is key to avoid aches and pains, but firmness is largely a personal preference.
Medium-firm and firm mattresses have less sinkage than plusher options, which is what makes them a better choice for people with sleep apnea. "The goal is to keep the airway open," says Wells. "You want to be able to sleep comfortably, with your bed contouring to your body shape while also offering enough support to keep the head and spine properly aligned. If your mattress is too soft, it can cause your head to sink into the bed, making it easier for your airway to become blocked."
ConstructionThere's no single best mattress construction for sleep apnea. As long as you find a mattress that delivers ample support with a medium-firm to firm feel, you're free to choose between hybrid, all-foam and innerspring mattresses.
Keep in mind that different materials have their own features. Memory foam has a signature hugging sensation, contouring closely around the body, so look for firmer options if that's a material you're considering. Latex has similar pressure-relieving properties, but it has a more buoyant sensation—you get the feeling you're sleeping on the mattress, not in it.
Body TypeIndividual body type and weight affect how soft or firm a mattress feels. The more weight you have, the more deeply you'll sink into a mattress and the softer it feels. For those with sleep apnea, it's important to rest on top of the mattress. If you're in a higher weight class, you might consider a mattress that's designed for heavier sleepers, like the Titan Plus.
Sleeping PositionYour preferred sleep position can steer you toward appropriate mattress constructions and materials. "Side-sleeping is a good option for people with OSA, as it favors upper airways, keeping them open," says Weiss. "Studies indicate that side sleeping reduces the frequency of abnormal breathing."
To find a good mattress for side sleeping, look for materials that relieve pressure buildup in the hips and shoulders, like memory foam and latex. "Memory foam toppers with spring coils or hybrid boxes are good options to combine comfort and spine support," says Weiss.
The Best Bedding Accessories For Sleep ApneaFrom pillows to adjustable bed frames, there are other products that can make it more comfortable to rest with sleep apnea.
This CPAP pillow has a contoured design, so it's suitable for different sleep positions. The sloping angle of the pillow accommodates CPAP face masks, which means a minimal risk of gaps or pressure points. Plus, this pillow has a removable insert that makes it easy to customize height for comfortable head support.
Weiss says that wedge pillows, like this versatile pick from Brentwood Home, can elevate the head to prevent muscle collapse, which may reduce the severity of sleep apnea symptoms. The Zuma wedge pillow comes in three profiles to suit different body types and sleep needs, and it has a 30-day sleep trial.
An adjustable base gives you more control over your sleep position, which can be particularly beneficial if you have sleep apnea. In addition to head and foot tilt, the Power Base from Tempur-Pedic has a number of upgraded features, including integrated USB ports, underbed lighting and three levels of massage.
Is A Soft Or Firm Mattress Best For Sleep Apnea?Firm mattresses are better if you have sleep apnea. According to Wells, a firmer surface helps improve airway position and provides better support for the spine. "This prevents the neck and head from sinking too deeply, which can further narrow the airway in people with sleep apnea," she says.
Can Your Mattress Affect Sleep Apnea?If you suspect you may have sleep apnea, it's important to get diagnosed. "The symptoms and effects of untreated obstructive sleep apnea are nonspecific, and many people elect to buy a new mattress in an attempt to fix their sleep, when in reality they need a sleep study," says Wells. Unfortunately, she says that OSA can't really be treated or well-managed with a mattress. "It's a serious medical condition that requires a targeted treatment plan, usually with CPAP therapy," she says. A mattress should absolutely be a secondary consideration.
Is It Better To Sleep Flat Or Elevated With Sleep Apnea?Side sleeping is often recommended if you have sleep apnea. "This position reduces the risk of airway blockages by easing the downward pull that gravity has on the tongue, soft palate and other soft tissues in the throat and upper airway," says Wells. But if you can't sleep on your side, she says that positioning the head and torso at an incline is a good alternative, as raising the head above the rest of the body can help reduce the effect of gravity on the airway.
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