Six tips can help alleviate the effects of sleep apnea
A good night's sleep and a safe body are inextricably linked. You'll have the confidence you need to face the day ahead if you wake up feeling refreshed after a night of good rest. However, many factors can prevent you from sleeping well. And your mind and body will soon notice the effects.
The majority of people have sleep disorders from time to time. These may be caused by being extra busy, being sick, consuming big meals late at night, or having jet lag. Each of these issues is temporary and should not be a cause for concern. However, certain conditions will keep you from having a full night's sleep, and they don't go away until you fix them.
Sleep apnea is one of those conditions, which is more common than you would expect. More than 20 million people in the United States are suspected to be affected by this disease, and all of them are unaware of it until it begins to negatively affect their health.
Breathing disturbances occur in sleep apnea patients due to the closing or collapse of the upper airways. These interruptions cause the patient to wake up many times during the night, and the condition is much worse for those suffering from obstructive sleep apnea, a more acute type of the disease.
While there is a physical explanation for sleep apnea, you can do ways to alleviate the effects and have a decent night's sleep. Having a few lifestyle changes will help you resolve sleep apnea in certain ways. Six ideas for you to consider at home are mentioned below.
1. It's time to quit cigarette.
Smoking isn't just bad for your health; it's also proven to make it difficult to get a good night's sleep. This habit throws off the internal body clock and can damage upper airway muscle control, worsening apnea symptoms and raising the risk of contracting the disease.
2. Yoga is an excellent choice.
Acting to increase the functionality of your lungs will help reduce the effects of obstructive sleep apnea, which mostly affects the respiratory system. Doing yoga, every day is an important way to do this, even if you just have time for a regular short session.
The explanation for this is that yoga teaches your mind and body how to breathe properly, which can lead to a rise in blood oxygen levels. Your respiratory capability will increase as a result, and you will be more able to sleep well.
3. Sleep on your side if possible.
When it comes to being able to breathe freely at night, the position is crucial. According to studies, sleeping on your back will exacerbate sleep apnea symptoms. Resting on your side or with your head high, on the other hand, will increase the duration of your nighttime sleep. It's a small change, but it can have a big impact!
4. Have an eye on what you eat, and when you eat.
Most of us know that eating big meals late at night causes indigestion which leaves us feeling bloated and exhausted the next day. Having the best food decisions and timing your meals correctly will make a difference. In general, for evening meals, wholesome and fresh foods are a great alternative.
You should also keep in mind that being fat or overweight puts the respiratory system under pressure, so achieving a good healthy weight should be a priority for all apnea sufferers.
5. Make use of a humidifier.
Respiratory symptoms ranging from asthma to sleep apnea have been found to be aggravated by dry environments. This is why it's important to keep the moisture level in your bedroom between 30% and 50%. Invest in a high-quality humidifier to reach that standard. This machine helps apnea sufferers keep their airways open, which is just what they need. Furthermore, they do not interfere with standard apnea treatments such as CPAP therapy.
6. Reduce your alcohol consumption.
Don't be fooled into thinking that having a glass of wine before bed will help you sleep better. You will fall asleep sooner, but the symptoms of apnea will get worse. Studies have shown that alcohol consumption improves the respiratory interruptions that characterize apnea. Even in healthy people, it has been shown to cause breathing problems. As a result, reduce your alcohol intake or abstain completely.
These six tips can help you cope with the symptoms of apnea, but if you have this disorder, you should still seek the advice of a sleep specialist.
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