Do you keep your partner conscious at night and your sleep? Are you constantly exhausted during the day? Are you prone to from time feel like you’re suffering from morning issues, being unfocused, inability to focus and even angry? If so, you could rest in bed and sleep with Sleep Apnea.
Sleep Apnea is a normal and undiagnosed disorder that, according to some estimates, is affecting 5 per cent of the population of adults. Particularly characterized by the loud snoring that is common and also by sun-induced fatigue, sleep apnea occurs because you stop breathing during sleep. It can happen a lot of times throughout the night, and your breathing could be disrupted for more than an hour or more every occasion.
WHAT IS SLEEP APNEA?
Let’s go over a brief overview of the definition of sleep apnea before we begin our recommendations. Obstructive sleep apnea (OSA) is a sleep disorder in which breathing is interrupted and then resumes all night long, often several times. The airway is blocked, typically caused by the soft tissue of the throat’s back collapsing. The result is that you cease breathing for a period of 10 seconds or more before awakening, occasionally gasping for air before your breathing returns. This pattern repeats all night. Patients are deemed to suffer from severe sleep apnea if their breathing stops and begins at 30 minutes or more.
Obstructive sleep apnea can cause inconsistent sleep patterns, which can prevent your body from getting the amount of rest you require and also cause a decrease in the levels of blood oxygen.
With serious implications that it’s not surprising that the first question people are asking is: can sleep apnea cure itself? However, minor situations of sleep apnea which result from being overweight may be solved by losing weight and there are also procedures for severe cases that may help to solve the issue generally speaking sleep apnea isn’t able to be treated permanently. There are, however, various treatment options for sleep apnea that range from the use of an appliance for sleep apnea, called the CPAP machine or wearing a customized dental device to treat sleep apnea and snoring which we’ll cover in a moment.
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Males and females alike are affected by sleep apnea although the condition is typically found in males, and particularly, males who are older than 40 and obese.
TIPS FOR GETTING BETTER SLEEP WHILE SUFFERING FROM SLEEP APNEA
If you suffer from obstructive sleep apnea, it doesn’t necessarily mean that you’ll be able to enjoy low-quality sleep for the rest of your life. There are several options to stay asleep longer and have fewer breathing issues instead of using smart pills like Modalert 200, Modvigil 200 and Waklert 150.
Learn How to Sleep With Sleep Apnea
It is important to know the fundamentals of sleeping with sleep apnea because your position of sleep can cause it to get worse. When you lie with your back on the floor, which is known as the supine position increases the chance for the soft tissue at the throat’s back can become swollen and stop the airway from being blocked because gravity is able to pull the tissues down. The side position is the preferred option and can reduce the frequency of apnea-related episodes. We all know that switching positions for sleep is a lot more difficult to do than say.
One study revealed that sewn a tennis ball onto the rear of the shirt could help people suffering from sleep apnea due to their position quit sleeping on their stomachs at least for a short time. While you might not need to be able to sleep on your back for that long, however, it’s beneficial to figure out ways to become comfortable sleeping on your back.
Lose Weight if Necessary
Although not every person with sleep apnea with obstructive causes is overweight or obese, being overweight can be a risk factor for the development of sleep apnea. If you weigh more it also causes fat deposits around your neck and tongue that could limit the airway. If you’re overweight losing weight can help alleviate the symptoms of sleep apnea. As per the Sleep Foundation, the loss of 10% to 15% of one’s body weight could reduce the severity of sleep apnea by 50percent in obese patients. Even when you’re only carrying some extra pounds dropping weight can aid in breathing and rest better.
Practice Good Sleep Hygiene
The practice of good sleep hygiene alone won’t assist in eliminating sleep apnea. However, having a good sleeping routine will allow you to rest more comfortably and can help assure that, once you’ve tried other techniques or tried a sleep apnea remedy to improve your chances to rest and get some sleep.
Beware of screens on your tablet, phone, or laptop that emit blue light at least an hour prior to when you go to bed at night.
Make a plan for your sleep schedule and stick to the same routine (i.e. taking a nap, going to bed, and getting up at the same hour every morning, including weekends)
Avoiding large meals, caffeine, and drinking alcohol before bed
Make sure your room is in a dark, calm, and comfortable space with an appropriate temperature
Doing something relaxing prior to the bedtime routine, like bathing or reading
Exercise
Regular aerobic exercise can improve the quantity of slow-wave sleep or deep sleep that you receive during the night. But any type of exercise that involves weight or cardio, can help. Researchers reviewed eight studies regarding sleep apnea and exercises and discovered that any kind of exercises such as running, walking and riding a stationary bicycle and performing strength training for as little as two days per week or up to seven days per week reduced the symptoms of obstructive sleep apnea in patients. Patients also reported better sleep overall and less drowsiness during the day. The improvement was independent of losing weight, suggesting it was the exercise that made participants sleepier.
Invest in a Humidifier
There’s a reason some sleep apnea equipment comes with humidifiers that are attached or built-in. Dry air can trigger irritation in your throat and nose which can cause you to sleep snore and keep your mouth closed while you sleep. Although a humidifier isn’t an effective treatment for sleep apnea or cure, and it won’t solve sleep apnea issues but it can help you have better sleep and allow you to breathe more easily.
Alcohol and Smoking
Alcohol hinders airflow and may cause sleep apnea, snoring, and snow. Alcohol can also impair the muscles involved in breathing and how the brain regulates sleep. Although we’d never advise you to stop drinking one glass of wine indefinitely it’s an excellent idea to cut down on your alcohol consumption especially close to nighttime. Smoking cigarettes cause inflammation in the airway that can affect breathing. Smoking less will improve breathing, sleep, and general health.
