Sleep apnea a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep.
• Exercising and Eating Right
– people with a BMI higher than 30 have a greater tendency to have sleep apnea.
– sleep patterns can get better after weight loss.
• Quit smoking. Smoking affects breathing. So yes, smoking will affect how you breathe at night and can trigger or worsen sleep apnea. (And you’ll improve your overall health, too.)
• Try doing throat exercises to reduce sleep apnea.
• Don’t block the flow of air at night. Use a nasal spray or Neti Pot prior to bedtime, or use nasal strips while you sleep.
• Sleep on your side, not on your back. If you’re lying supine, airways are more likely to flatten, worsening the problem.
• Elevate your head. Use two or more pillows to elevate your head avoiding neck pain, This will prevent you from laying flat. There are sleep apnea and anti-snore pillows adequate for this.
• Avoid drinking coffee or beverages containing caffeine late in the day. If you have sleep apnea, you’re losing enough sleep already.
• Don’t consume alcohol or any drug that will relax your muscles. This includes sleeping pills and muscle relaxers. It may also include your allergy medications and anti-depressants.
• Develop a habit or schedule of sleep. Try to go to bed at the same time each evening, and do your best to get at least six hours of sleep nightly, the recommended amount is between 6-8 hours of sleep.
Tips for a good nights sleep:
-air out the room
-keep it quiet, dark and not to warm.
-take a short walk before going to bed
-make sure your mattress is of good quality.
-use sheets from natural materials.
-get lots of exercise during the day.
-try to meditate 10-20 minutes before going to bed, it will clear your head and make you fall asleep faster and deeper.
Disclaimer: This article is for informative purposes only, and should not be used as a replacement for expert medical advice