How to deal with sleep apnea
A common disorder called sleep apnea causes you to experience one or more breathing pauses or short breaths while you sleep. The time between breaths might range from a few seconds to many minutes. They might happen 30 or more times every hour. Usually, normal breathing then resumes, occasionally accompanied by a loud snort or choking noise. Sleep apnea is typically a chronic (ongoing) condition that causes sleep disruption. You frequently go from deep sleep to light sleep when your breathing stops or becomes shallow.
Obstructive sleep apnea is caused by many reasons, according to medical professionals. These could be due to:
- Being at least 40 years old,
- Having a history of sleep apnea in the family
- Excessive alcohol use
- Possessing a huge overbite, large tonsils, or large uvula
- Smoking with a tiny jaw
Because of the poor quality of your sleep, you wake up feeling exhausted. The main cause of excessive daytime sleepiness is sleep apnea.
- Good Sleeping Practices:
Your sleeping patterns may be a factor in your sleep apnea, so making a few adjustments before bed could have a significant impact. Since you have little control over what you do when you're asleep, some of these are easier to follow than others, but try your best to do so. To make sleeping easier and prevent nighttime sleep apnea episodes, try using these suggestions.
- Sleep on your side instead of on your back
Though it could be challenging, switching up your sleeping posture could have a significant impact. Your tongue is more likely to roll back and block your airway if you sleep on your back, which could result in sleep apnea. Instead, make an effort to sleep on your side.
- You can use a few techniques to prevent yourself from turning over while you're sleeping.
The first is to lay a pillow over your back. The "tennis ball trick" is another, in which you sew a tennis ball to the back of your shirt to keep yourself from sleeping on your back.
- Maintain a consistent sleeping routine.
When you get enough sleep, your sleep apnea usually gets better, and maintaining a routine can help. Even on weekends, make an effort to wake up and fall asleep at the same time each day.
- Limit caffeine intake and eat light two hours before bed.
Both of these might exacerbate your sleep apnea. Try to stick to lighter meals and snacks if you frequently eat late.
It takes more than just what you do before going to sleep to manage sleep apnea. There are actions you can take in your regular life to reduce your symptoms. Maintaining a generally healthy lifestyle can be quite beneficial and may even help you sleep better. To determine if they work for you, try some of these suggestions.
- Lose weight if necessary.
Although it may require a significant shift in lifestyle, being overweight is one of the leading causes of sleep apnea. If you're overweight or obese, even a small weight loss could have a significant impact. Consult your doctor to determine the best weight-loss plan for you. Even while you should lose weight if you have to, severe or crash dieting is risky.The risk of gaining weight back is substantial and these diets are hard on your heart. Instead, continue your slow-and-steady weight loss plan.
- Maintain a balanced diet.
This can boost your efforts to lose weight and keep your heart healthy. Supporting your heart with a healthy diet is crucial since sleep apnea can raise your blood pressure and put you at an increased risk for a heart attack. For the greatest outcomes, create a diet high in fresh produce and lean proteins but low in fat.
The Mediterranean diet, which is particularly nutritious and serves as an excellent example for you, is strong in fish, fruits and vegetables, whole grains, and healthy fats.
Eliminating items that make mucus could also be beneficial.
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