It’s common knowledge that eating well and exercising regularly are important, but many forget the fact that sleep is just as valuable. In that case, sleeping patterns should be taken more seriously.
In some instances, individuals stop breathing during sleep. This results in suddenly waking up, which is the body’s way to catch up with breathing. This is one of the symptoms of sleep apnea.
Researchers estimate that more than 900 million people worldwide have sleep apnea. Sometimes, people don’t even realize that they are suffering from it. Chronic daytime sleepiness and fatigue are symptoms to look out for. Likewise, people living with the patient can also help in observing what goes on during bedtime.
The good news is, there are plenty of ways to address this prevalent global problem painlessly. A lifestyle change can dramatically alleviate sleep apnea, and here are some ways to do just that.
Have Regular Exercise
Regular exercise improves the quality and duration of sleep while reducing symptoms of sleep apnea. Studies show that exercise cuts the intensity of sleep apnea by 25 percent, even without weight loss. It’s the physical activity that makes a huge difference in reducing daytime sleepiness and fatigue.
That said, losing weight still makes a difference because being overweight is a risk for sleep apnea. Aside from exercising, having a proper diet and staying hydrated are necessary lifestyle modifications. There are serious health consequences that root from sleep apnea, so address sleep apnea as soon as possible.
Devise an exercise routine that is easy to commit to, like combining brisk-walking to work and weight training at home. Also consider yoga as it strengthens the airway muscles that improve breathing. The most important thing is to be constantly active.
Use Noninvasive Machines
For treating sleep apnea, one of the best solutions is a CPAP machine. The continuous positive airway pressure (CPAP) machine delivers pressurized air to the individual suffering from sleep apnea. It ensures that the airway remains open during sleep.
The machine works great in treating snoring and sleep-disordered breathing. The effect is immediate, allowing one to feel more energized and focused.
Buying CPAP machines will surely make an impact, and the snoring will significantly be reduced. For jet-setters, there are portable machines. Make sure to have a humidifier with you as a CPAP machine tends to make the throat dry and the sinus congested.
- Stop Vices like Smoking and Drinking
For obvious reasons, vices can be detrimental to one’s health, yet a lot still turn a blind eye to them. Smoking increases the risk of sleep apnea as it greatly affects breathing. For those who already have sleep apnea, smoking can make it severe.
Likewise, consuming alcohol may cause obstructive sleep apnea. It relaxes the airway muscles; thus, loud and excessive snoring happens. With the natural breathing cycle interrupted throughout the night, sleep apnea worsens.
Abstain from all alcohol use and smoking once and for all. There will be difficulty quitting, but cutting down vices will be beneficial in the long run.
Have Better Sleeping Practices
Getting enough hours of sleep isn’t enough; keep in mind that sleep quality matters as well. Some individuals may wake up feeling very unrested despite sleeping for a long time. People suffering from sleep apnea have difficulty experiencing healthy sleep, which is necessary for physical and mental health.
As much as possible, avoid electronics during bedtime to relax the mind. Stick to a scheduled bedtime to help the body get used to sleeping on time. It is also essential to make the sleeping environment comfortable to assist the individual in unwinding at night.
On some nights, try sleeping on one side instead of sleeping on the back of the stomach. Experts say that this greatly helps with reducing sleep apnea. Poor sleep hygiene contributes to sleep apnea, so having better sleeping practices will make a difference.
Since there are plenty of easily doable lifestyle modifications for sleep apnea, consider combining them. It would be much more effective to use machines while exercising, sleeping better, and avoiding vices. They are not mutually exclusive, so find a personalized approach that works for you.