Countless studies and news articles have alerted us to the critical role of sleep in both our physical and mental health—without enough sleep, and enough high-quality sleep—we can’t thrive at work or at home, and the sleep deficit takes a toll on us over time, often leading to feeling frustrated and overwhelmed.
Even so, many people have unanswered questions about how to improve their sleep habits. There’s a lot of confusion (and a great deal of misinformation) around topics such as sleep apnea, supplements, and snoring. No worries: we’re here to explain the science behind some commonly asked questions.
As part of Sleep Week, ettitude has partnered with Complete Sleep’s board-certified family nurse practitioner, Mary Best, to provide expert, research-backed answers to your most pressing sleep health questions.
I think I might have sleep apnea. What should I do?
Symptoms to look out for include loud snoring, morning headaches, and waking up gasping for air. You may also feel exhausted even after a full night’s sleep. If this happens very occasionally, there might be other causes. But if you find that this pattern is the norm for you, you might have sleep apnea or some other underlying health condition.
Getting tested is essential, because untreated sleep apnea can lead to serious health issues such as heart disease, diabetes, and high blood pressure. First, consult with your doctor or healthcare provider to discuss what you’re going through, and what might be done to alleviate the symptoms. Ask whether you should get tested for sleep apnea, and what the options are for treatment. Depending on the severity of your condition, treatments range from lifestyle changes to oral appliances (such as custom night guards) or CPAP therapy.
If you think you might be experiencing symptoms of sleep apnea, contact Complete Sleep today to get more information, and visit their website for a free sleep apnea screener.
Does magnesium actually work? Is it safe?
Magnesium is a popular supplement for sleep, but research doesn’t clearly support its effectiveness. In other words, the jury is still out on its sleep benefits of magnesium. The evidence for it is largely anecdotal, unfortunately, as large clinical trials have yet to prove a direct correlation between magnesium’s sleep benefits.
That’s why it’s important to talk with your doctor or healthcare provider before trying this (or any other supplement) to learn more about the potential benefits and any side effects—especially if you’re currently taking any medications, which can interact adversely with other medications or supplements. (“Natural” doesn’t always mean “safe.”) If you’re choosing a magnesium supplement on the advice of your doctor—and have confirmed the right dosage for you—always be sure to look for third-party tested products. Also, look for magnesium glycinate or citrate, which are better absorbed by the body.
What causes sleep paralysis?
Sleep paralysis occurs when the brain wakes up before the body, causing temporary paralysis and often vivid hallucinations. It’s linked to disrupted sleep cycles, stress, and conditions such as insomnia and sleep apnea.
If you’re experiencing sleep paralysis, the first step in finding relief is to maintain a consistent sleep schedule, manage stress, and improve your sleep quality. Make your bedroom your sanctuary (no screens), keep the room at a cool temperature, and try to create a consistent, relaxing pre-bedtime routine, such as journaling, drinking herbal tea, meditating, or listening to calming music.
Should you find that your disrupted sleep cycles are ongoing, it’s time to talk with a doctor as soon as possible. You’ll need to learn the root cause so you can find the right treatment and get the restorative sleep you deserve.
Is snoring always a sign of something bad?
Snoring, as we know, is all too common, and as annoying or frustrating it may be for the person sleeping next to a snorer, it can also be harmless. But if you or someone you love is experiencing loud, persistent snoring at night, this might indicate sleep apnea—so it’s important to get treated, especially if the snoring is accompanied by gasping for air, extreme or chronic daytime fatigue, and headaches.
Other potential causes of snoring could include nasal congestion, excessive alcohol consumption, or a sleep position that needs adjusting. But you won’t know for sure until you seek expert advice.
Does mouth tape actually promote better sleep, or is it a gimmick?
The trend known as mouth taping involves actually taping your lips closed (such as with surgical tape) to breathe through your nose at night. Although some limited research indicates that mouth taping might improve snoring and reduce apneic events for patients with mild sleep apnea, many doctors and dentists do not recommend this DIY solution.
Some studies suggest that it can in fact be dangerous for those with obstructive sleep apnea, and actually increase sleep disturbance, especially for those with nasal congestion. Other potential side effects include difficulty breathing, skin irritation, and more.
Simply put, it’s best to avoid this popular trend. (If you’re tempted to do it, don’t!)
Rest easy: some final thoughts about sleep
Sleep is a complex and deeply personal experience, which is why finding what works best for you may take some time and patience. But you needn’t work through it alone, or suffer anxiety without seeking support. Expert guidance can help you navigate the overwhelming amount of sleep advice that’s available online (and also not always reliable or helpful). Each person’s experience of sleep is unique, and what works for one person may not help another—especially if you’re dealing with an underlying condition, such as sleep apnea.
The good news is, Complete Sleep can help, with expert-backed at-home sleep studies, safe and personalized treatment options, and more.
About Mary Best and Complete Sleep
Mary Best, NP is a board-certified family nurse practitioner with nearly a decade of experience treating chronic conditions across all age groups. She earned her nursing degree from Franciscan University and completed her Master of Science in Nursing at Pace University in New York City. She is nationally certified in Family Practice by the American Nursing Credentialing Center and licensed in multiple states.
For the past two years, Mary has specialized in sleep health, helping patients manage sleep apnea and other sleep-related conditions. As part of the Complete Sleep team, she is committed to improving patient outcomes by providing expert guidance and high-quality care.
Complete Sleep has modernized sleep apnea treatment with a convenient, patient-first approach, including a home sleep test you can keep and re-use; telemedicine appointments on your schedule; and an easy-to-use custom night guard delivered right to your door. We bring education, testing, diagnosis, and treatment under one roof for a seamless process that supports our patients every step of the way.
