Everyone looks forward to having a good night’s sleep—it’s one of life’s simple pleasures. While some are able to obtain and maintain a nourishing sleep cycle and optimal sleep hygiene, many have health or lifestyle obstructions that make finding a comfortable 7 to 9 hours a night a difficult task.
For those who are unable to naturally maintain this rhythm—or those who have difficulties breathing, resting, or staying asleep—there are a growing number of new technologies that aim to make the process of resting well more accessible.
Sunnybrook is home to a state-of-the-art research, education, and sleep laboratory that combines brain science-based clinical abilities, teaching, and research, as part of the Clinical Neurophysiology program.
At the most recent edition of our Speaker Series community education session, “A Good Night’s Sleep,” Sunnybrook experts Dr. Andrew Lim (highlighting circadian rhythms), Dr. Mark Boulos (focusing on restless legs syndrome), and Dr. Anu Tandon (sharing about sleep apnea) presented to community members about a range of sleep-related health issues and also had the opportunity to provide real-time feedback and information to participants in the live webinar moderated by Dr. Brian Murray.
A common topic and point of interest: the use and benefits of positive airway pressure therapy.
CPAP, APAP & BIPAP
There are three main types of positive airway pressure therapy:
- CPAP: Continuous Positive Airway Pressure delivers consistent pressure maintained throughout the respiratory cycle to improve oxygenation.
- APAP: Automative Positive Airway Pressure automatically adjusts to meet each person’s specific needs, changing throughout the night to constantly measure resistance.
- BIPAP: Bilevel of variable Positive Airway Pressure is low-range pressure, that delivers higher air pressure when you breathe in.
In addition to these familiar therapies, there are also dental and nasal options, surgical alternatives (nasal or jaw), and nerve stimulation.
Technological sleep innovations
Sleep technologies that collect information while resting in a natural environment and recording information over an extended period of time can also include various pedometers and related trackers. Fitbit® (for example), or similar devices can measure metrics like heart rate, temperature, oxygen levels, and assesses quality of sleep and physical activity.
To assist in discovering sleep abnormalities, Sunnybrook’s Dr. Lim highlighted a few innovative wearable technologies, including:
- MUSE is a brain sensing headband that uses real-time biofeedback to help refocus during the day and recover overnight; it determines when psychology and physical problems arise within the body, with guidance for combatting stress and overcoming fatigue.
- The ANNETM ONE system, for the diagnosis of obstructive sleep apneas in adults, is worn over multiple nights in a row, monitoring and predicting when breathing stops during sleep.
- WRIST ACTIGRAPHY devices are wrist-worn monitors that record movement and sleeping or talking patterns over an extended period.
How is your sleep hygiene?
“Healthy sleep is paramount to a healthy lifestyle.” Dr. Mark Boulos, Sunnybrook Neurologist
Here are a few things to consider when monitoring and improving your sleep hygiene:
- Establishing a fixed wake up time
- Prioritizing your sleep over other activities
- Making gradual adjustments to your routines
- Limiting the amount of naps taken during the day
- Winding down before going to sleep
- Dimming lights for a quiet and relaxing sleep environment
- Unplugging from electronics before bedtime
- Getting as much daylight exposure as you can
- Optimizing your bedroom (limiting use for sleep and sex only)
- Refraining from eating or drinking before going to sleep
Sunnybrook’s Sleep Disorder Clinic
For those who would like to visit Sunnybrook’s Sleep Disorder Clinic, ask your family doctor for a referral if you are experiencing symptoms of concern, including:
- Sleepiness or features of narcolepsy
- Loud snoring or stopping of breathing in sleep
- Restless legs syndrome
- Abnormal sleep behaviours
Have your family doctor fax a brief request to “assess sleep” to 416-480-6092, to arrange clinical assessments and necessary sleep studies: click here for our Outpatient Sleep Assessment Request Form.
Coming soon from the Hurvitz Brain Science program
Sunnybrook’s Hurvitz Brain Science program is growing, with a new Circadian Rhythm Lab on the horizon. To learn more about sleep research taking place within the Hurvitz program, or if you are interested in supporting fundraising efforts, please visit link here for more information.
