This blog will help you achieve your best possible sleep during the summer time, as we share some of our top tips for combating seasonal sleep barriers. These barriers also worsen the effects of sleep apnea and other sleep disorders, so it’s useful to know how to manage them properly.

Allergies

            Allergic rhinitis (seasonal allergies) impacts your breathing and worsens your ability to achieve a good night’s sleep.

            Having allergies does not necessarily put you at a greater risk for developing OSA, but it worsens many of the symptoms associated with OSA. The American Review of Respiratory Disease says “allergic rhinitis can cause stoppages of breathing in OSA patients to last longer and occur more frequently.” If you have nasal congestion due to seasonal allergies, you may be “nearly 2x more likely to have difficulty sleeping, or apneas.”. In addition, your seasonal allergies may make your OSAs “longer and more frequent.” To improve your quality of sleep, Ognomy recommends that you treat both your allergies and OSA.

 

Summer Heat

            Excessive heat during the summer may reduce your quality of sleep by causing you to “awaken more frequently throughout the night.”

            As global average temperatures rise, it becomes even more important that you treat your OSA. Our own Dr. Rifkin even published an interesting article on Climate Change and Sleep. Everyone can experience sleep disturbances during the warm summer months, but those who suffer from sleep apnea are at even greater risk. If you want to feel well-rested despite the heat of the summer, “the key . . . is treating your sleep apnea.”

 

Daylight Savings

            If you have noticed a change in your sleep schedule and quality of sleep due to the longer summer days, you are not alone. After daylight savings time (DST) begins in March, you may become much more susceptible to sleep deprivation. On average, people receive “40 minutes less sleep on the Monday after ‘springing forward.’” DST disrupts your circadian rhythm, which acts as your internal clock and affects your sleep patterns.

            As DST’s effects combine with the effects of untreated OSA, you will likely become even more sleep deprived than you previously were. Waking up after DST begins can “simulate doubling the effects of untreated sleep apnea.” Ways to combat sleep deprivation impacted by DST include getting blackout curtains, adhering to a set sleep schedule, and treating your OSA.

 

What can I do to improve my quality of sleep this summer, and all year long?

            Ognomy can help! Ognomy’s services offer you the chance to diagnose and treat your sleep apnea all from the comfort of your own bed, through virtual sleep consultations and a home sleep test. By decreasing the cumulative summer time effects that OSA, allergies, excessive heat, and DST have on your quality of sleep, you can finally feel more energized as you start your journey to better sleep and health.

Sources:

  1. https://acaai.org/allergies/types/hay-fever-rhinitis
  2. https://www.koalasleepcenters.com/spring-has-sprung-have-your-allergies
  3. https://pubmed.ncbi.nlm.nih.gov/7125355/
  4. https://www.kuzmaadvanceddentistry.com/blog/how-heat-waves-affect-sleep-apnea/
  5. https://www.soclean.com/en-ca/sleep-talk/2019/07/30/if-you-have-sleep-apnea-this-heatwave-may-be-making-it-worse
  6. https://www.sleepfoundation.org/circadian-rhythm/daylight-saving-time
  7. https://www.resmed.com/en-us/sleep-apnea/sleep-blog/dont-let-the-end-of-daylight-saving-time-disrupt-your-sleep/
  8. https://www.thecpapshop.com/blog/shocking-consequences-daylight-savings-time/