Top sleep tips from a VCH sleep disorder expert

Sleep challenges affect an estimated 45 per cent of people around the world and at the Vancouver Coastal Health (VCH) Sleep Disorder Program at UBC Hospital, the two main issues physicians see are sleep apnea and insomnia. 

“Most people either have sleep issues or know someone with sleep issues,” says Ayas. “Almost four million people in Canada struggle with a sleep disorder.” 

Insomnia 

Insomnia is a sleep condition that involves difficulty falling asleep and staying asleep.  

“For many actions, the harder we try, the better we get at it,” says Ayas. “But with sleep, it’s usually the opposite. The more you try, the harder it is to fall sleep. The important thing is to set yourself up for what we call ‘good sleep hygiene.’” 

Long-term insomnia is usually connected to habits that disrupt sleep, stress, or life-changing events, such as the loss of a loved one or work.  

Tips for better sleep habits include: 

• aim to go to sleep and wake up around the same time every day, including weekends;
• limit naps – naps can work for some, but often not for those with insomnia;
• reduce light exposure a few hours before bedtime, including light from cell phones;
• get regular exercise in the morning or early evening;
• avoid high amounts of refined sugar;
• avoid caffeine after noon;
• avoid nicotine as it can trigger difficulty falling asleep and more frequent awakenings; and
• avoid alcohol as it makes it hard to maintain sleep. 

Sleep apnea 

Sleep apnea is a common condition that occurs when breathing stops and restarts many times while asleep.  

“Age, weight, and lifestyle habits, such as alcohol consumption, can all contribute to sleep apnea,” says Ayas.  

Signs of sleep apnea include waking up gasping or choking and still feeling tired in the morning. If you have these symptoms, Ayas recommends you see a doctor.  

Sleep apnea can create an increased risk of cardiovascular disease and lower vigilance that can result in motor vehicle crashes or work-related injuries. Low oxygen levels at night can also be a risk factor for dementia.  

“The first-line therapy for sleep apnea is continuous positive airway pressure (CPAP) therapy,” Ayas says. “A CPAP machine uses a hose connected to a mask or nosepiece to deliver constant and steady air pressure to help you breathe while you sleep. Weight loss can also help reduce sleep apnea.” 

Sleep trends 

On the latest trend of mouth-taping to help breathe through your nose instead of your mouth, Ayas says most doctors do not recommend mouth taping because there have been reports of people aspirating.  

“Chin straps are better than mouth taping for patients using CPAP because you can still open your mouth,” he says. “Mouth taping can work for select patients, but people should talk to their doctor first before trying either of these options.” 

Big picture, Ayas says, it’s important to view getting good sleep as part of a healthy lifestyle and just as important as eating well and exercising.  

“Many years ago, getting sleep was viewed almost negatively – if you get too much sleep, it was associated with being lazy,” he says. “In the last 10 or 15 years, there has been a shift in attitude. We are realizing the enormous benefits a good sleep routine can have on long-term health.” 

The VCH Sleep Disorder Program at UBC Hospital is the primary provincial referral centre for complex sleep disorders. Those wanting to enter the program must be referred by their physician or nurse practitioner.