Sleep apnea - Tips to help you sleep

Sleep apnea - Tips to help you sleep

Do you keep your partner awake at night with your snoring? Are you often tired of the day? Are you occasionally suffering from morning headache, a little forgetful, unable to concentrate and irritate? If so, you may suffer from sleep apnea.

Sleep apnea is a very common and often undiagnosed sleep disorder that, according to some estimates, affects five percent of the adult population. Characterized especially by high snoring and daytime fatigue, sleep apnea occurs because you stop breathing during sleep. This can happen literally hundreds of times each night and your breathing can be interrupted by up to a minute or more at any time.

Your breathing is interrupted either by physical blockage to your airway (for example, loose skin in your throat or perhaps your tongue blocks your airway), in which case you are said to suffer from obstructive sleep apnea or by a failure of your brain to send out necessary signals to the body's muscles that control breathing, in which case your condition is described as central sleep apnea.

It is also possible to suffer from mixed sleep apnea which, as the name suggests, is a combination of both obstructive sleep apnea and central sleep apnea.

Both men and women suffer from sleep apnea, although the condition is more common in men and especially men over 40 years of age and overweight.

The main consequence of sleep apnea is that because your sleep is very easy, fragmented and of poor quality, you also suffer from insomnia or excessive daytime tiredness. Your partner would probably be wrong and say that the main problem is your snoring, but it's another story!

There are a number of treatments available for sleep apnea (including surgery in particularly severe cases), but in most cases your quality of life can be significantly improved with some simple lifestyle changes and herbal remedies. In mild cases, it is all that is needed.

Here are simple tips to compensate for the effects of sleep apnea-related insomnia and restore some of the lost days "go up and go".

If you are overweight, this will undoubtedly contribute to your problem. Losing just a few pounds can make a big difference.

Alcohol smells in the throat and it makes it much easier for these muscles to "collapse" during sleep and block your airway. There is no need to cut alcohol altogether, but you should limit your intake and surely cut out alcohol in three or four hours before you go to bed.

Sleeping pills can also relax in the throat and cause similar problems to those seen for alcohol. Sleeping pills can also cause a host of other problems and it is not recommended to use sleep apnea.

Smoking increases your nasal tissues, causing them to swell and limit your nose airway. Ideally, you should quit smoking altogether, but if it is too high a fence to jump, then try to cut down and especially reduce smoking during the evening.

If you are typical of the majority of sleep apnea, you sleep on your back, making it much easier for the tissues of the throat and for your tongue to block your airway. Even if you go to bed on your side, you probably roll your back just after you sleep.

Try yourself with pillows or pillows to sleep on your side. If it does not work, sew like a tennis ball in the back of the pajamas. You will find that it is quite inconvenient to roll the tennis ball and it will soon assume you are sleeping on your side.

If you can not sew, find a sweater or tee shirt with a chest pocket. Punch the tennis ball into your pocket and then pull the shirt from behind.

If you suffer from a "stuffed nose", try using a nasal spray to help open your nasal airway. Nasal spray should, however, not be used regularly or for long periods as they may damage the nose in the nose.

As an alternative, run to the drugstore or chemist and buy one of many very cheap devices available today to keep your nose open while you sleep. Your pharmacist or chemist will be happy to show you what is offered and help you make the right choice.

Make sure you get enough sleep and follow a regular sleep nose. Also, make sure your bedroom conditions are set for sleep (proper temperature, quiet, dark, etc.) and that you have taken care of today's worries and are relaxed and ready to sleep every night.

One of the major consequences of both obstructive sleep apnea and central sleep apnea is insomnia, and cure of insomnia associated with sleep apnea is an important step in managing the condition.


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