Sleep apnea is a common medical condition. People with this condition will often stop breathing during the night. Because of how serious it is, you’ll often need to seek professional medical advice. You might need to put on a CPAP mask, to open your airways. However, having sleep apnea doesn’t mean that you need to have an uncomfortable night. Let’s look at some of the best ways that you’ll be able to wake up feeling rested and refreshed.
Change Your Sleep Position
Some sleep positions can make sleep apnea worse. For example, adults can often find that symptoms get worse when they are sleeping on their back. In this case, it might be best if you sleep on your side. You might want to discuss these options with your doctor, to find the best sleep position for you.
Use A Humidifier
The humidity levels in the air can have a big impact on how comfortable you feel during the night. For example, low moisture has been shown to cause a scratchy throat. But they also play another critical role. They can help you keep your airways open. This will ensure that you’ll be able to breathe comfortably during the night.
Allergies can be a big problem for people with sleep apnea. They can often impact your breathing, causing your nasal passage to constrict. This can lead to a restless night, as you won’t be able to get enough oxygen. There are a few simple ways that you can remove allergens from your bedroom. First, you might want to consider getting an air purifier. This will let you take some common allergens like mold and bacteria out of the air. It’s also a good idea to keep your sheets and pillowcases clean. Skin cells and dust mites can accumulate in them, which can trigger some allergies. It’s often a good idea to wash them at least once a fortnight.
Get The Right Pillow
A simple way that you’ll be able to improve the quality of your sleep is by getting the right pillow. There are a few ways that this will be able to help you. First, it can encourage you to change your sleep position. This can make it easier to adopt a side sleeping position. A good pillow can also make it easier for your head to get the support it needs. This will open up your airways, making it easier to breathe.
When buying a sleep apnea pillow, there are a few things you should look for. First, you’ll want to get something that feels comfortable. You’ll also want to make sure that it will offer enough support. If you need to wear a CPAP machine, you might want to look for a pillow that will be able to adjust to the mask that you need to wear. To make this choice easy, you can use this pillow for sleep apnea compilation.
Create A Sleep Routine
The way that we prepare for sleep can have a big impact on the quality of the sleep that we can achieve. You need to give your mind some time to wind down and become more relaxed. There are a few ways that you’ll be able to build this routine. First, it’s a good idea to shut off electronic devices an hour before bed. Instead, focus on a more calming activity like reading. You might also want to try something like meditation, which can help you calm down after a stressful day. Finally, stick to a consistent sleep schedule. Try to go to bed and wake up at the same time. Remember, adults will need between seven to nine hours of sleep each night.
Maintain A Healthy Lifestyle
One of the biggest risk factors for snoring and sleep apnea is your weight. Being overweight might increase the chances that your nasal passages will constrict. This can constrict your airways, making it harder for you to breathe during the night. By maintaining a healthy weight, you will be able to keep your airways open. In some cases, this can avoid the need to use CPAP machines.
Another important part of living a healthy lifestyle is by avoiding smoking. This can inflame your throat, making it harder for you to breathe. Also, over time, smoking can weaken the lungs. This is especially dangerous for people with pre-existing breathing conditions, like sleep apnea. It’s also recommended that people with sleep apnea try to reduce their alcohol intake. Alcohol will relax the muscles in your neck and throat, increasing the chances that your airways will become blocked.
Use The Ramp Setting
If you need to use a CPAP machine, it can take a bit of getting used to. One of the biggest areas that people struggle with is high air pressure when they are trying to fall asleep. This can be very uncomfortable, making it hard to relax. If this is something you experience, you should see if your machine has a ramp setting. In this case, it will start at a low-pressure setting. This will allow you to relax and go to sleep. Then, the machine will slowly increase the pressure during the rest of the night. This should produce a more restful night’s sleep.
Try A Breathing Exercise
Finally, you might want to try doing a simple breathing exercise before you go to bed each night. Breathe in slowly, hold it for a few seconds, then breathe out again. As you’re doing this, focus only on breathing, releasing any tension that you might be feeling. This will help you to relax. Then, when you are ready, put on the CPAP machine and drift off.
Sleep apnea is a relatively common disease, affecting around 26 percent of the adult population. However, this doesn’t mean that you need to have a restless night’s sleep. There are plenty of ways that you can wake up feeling refreshed. So, use these tricks and tips to beat sleep apnea.