No amount of caffeine can replace a full night’s sleep, but if you have obstructive sleep apnea (OSA), that may be easier said than done.
Millions of people all around the globe suffer from obstructive sleep apnea, with around 18 million just in the United States. If you or someone you love has sleep apnea, we encourage you to take a look at this article and familiarize yourself with the disorder. Plus, you’ll be privy to some fantastic tips that may help you have a restful night.
What’s sleep apnea?
Sleep apnea is a disorder in which the airway repeatedly closes while sleeping. One sign of this disorder is repeatedly stopping breathing at night. As a consequence, people will either enter a lighter stage of sleep or entirely wake up. Those suffering from this disorder may awaken from five to more than thirty times each hour.
A common symptom of sleep apnea is excessive drowsiness throughout the day. Not only do they get sleepy, but they may also have trouble concentrating and develop mood disorders like depression.
Sleep disturbance also affects our hormones by making ghrelin go up and leptin go down. Both of these things can make us feel hungry. As a result, your immune system weakens, and you’re more likely to get a cold or any other contagious sickness. Even though CPAP is the gold standard for treating sleep apnea, it is not a panacea.
Additionally, sleep apnea might raise the probability of cardiovascular problems. People who have sleep apnea and feel sleepy during the day may be more likely to develop heart failure.
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Note your sleeping style
Since the way you sleep might make your sleep apnea worse, you need to know the basics of getting a good night’s rest.
When a person sleeps on their back, the soft tissues at the base of the neck are more likely to relax and block the airway because gravity is pulling on them. Apnea sufferers are more likely to prefer sleeping on their backs. So, try to cut down on the number of sleep apnea episodes you have at night by sleeping on your side.
Altering your sleeping posture is easier said than done. We get that. Some people go to such lengths to sew a tennis ball into the back of their shirts so they won’t naturally rest on their backs. Though this may work for short periods of time, it’s not optimal. You don’t need to go to such lengths to get the benefits of sleeping on your side.
Get a new mattress
One of the better options would be to invest in a high-quality mattress designed for side troubled sleepers. Firmer, foam mattresses are the ones side sleepers swear by. Who knows, maybe you’ll switch to side sleeping and ease your sleep apnea once you have a more comfortable mattress.
We know how hard it is to shop for a mattress, especially if you have trouble sleeping. Take a look here for the top mattress reviews by the Anatomy of Sleep. Their team of experts have devoted their lives to testing mattresses, so you can trust their opinions and tips on how to pick out the best mattress for sleep apnea.
Quit drinking
Even in healthy people, alcohol may cause breathing irregularities called apneas. In addition to making apneas happen more often and for longer, alcohol also lowers the amount of oxygen in the blood. Avoiding drinking four to six hours before bed is highly recommended.
Try to lose weight if needed
Extra fat around the neck may block the airway while you sleep. For some people, shedding a couple of pounds tends to help with sleep apnea symptoms. Though weight loss may benefit overweight sufferers of this sleeping disorder, it’s important to note that sometimes even those who are already at a healthy weight might develop sleep apnea.
Consider a dental appliance
People with mild to moderate sleep apnea who use an oral appliance may not need a continuous positive airway pressure (CPAP) machine. This custom-made mouthguard moves the lower jaw forward, tightening the muscles and soft tissues at the back of the throat to keep air flowing freely as you sleep.
Even though CPAP is the gold standard for treating sleep apnea, it is not a panacea. If you have mild to moderate OSA, still have all of your natural teeth, and are at a healthy weight, you may want to look into getting an oral device.
Try out yoga
Consistent exercise is associated with several health benefits, including enhanced energy levels, heart health, and fewer instances of sleep apnea. In particular, practising yoga helps strengthen your lungs and increase oxygen intake.
Having sleep apnea increases your risk of low blood oxygen levels. Different breathing activities in yoga have been shown to increase blood oxygen levels. Therefore, yoga may reduce the number of times you jolt awake at night.
Get a humidifier
Dry air can irritate your nose and throat, which makes you more likely to snore and breathe through your mouth while you sleep. Indeed, a humidifier won’t magically make your sleep apnea go away, but it may help you have a more restful night’s sleep and make it easier to breathe.
