Sleep apnea is a medical condition we have all heard a lot about, but for those affected, it can have a terrible effect on their sleep and general health. Although the numbers of people suffering from sleep apnea have been growing in the last few years, the figures of those who may be affected have been rising too. The Cleveland Clinic estimates around nine percent of women in the U.S. and 24 percent of men are affected by sleep apnea with many unaware of the problem.
1. Create Good Sleep Hygiene
When you are looking to make positive lifestyle changes to make sure your sleep apnea does not get any worse you should start with a look at how you are approaching bedtime. One of the things we do not consider is how the way we approach bedtime changes the way we sleep. A set bedtime that changes by only a small amount from night to night is vital to making sure the human body gets in the correct routine to be prepared for sleep. Naps can also cause problems in terms of reducing the need for sleep during the night.
2. Avoid Alcohol and Stimulants
What you put into your body can have a big impact on the level of sleep you can expect during each night. Many people with sleep apnea feel they get a better night’s sleep when they use alcohol as a way of falling asleep, but later in each night, you will find yourself waking up on a regular basis. Similar problems can be seen when nicotine or caffeine can act as stimulants to make it harder to fall asleep.
3. Consider how you act Before Bedtime
When you are looking for a good night’s sleep you should consider how you are preparing for bedtime when you are looking for the best night’s sleep available. If you are looking for no worsening of your sleep apnea symptoms, you should avoid activities that stimulate you before trying to get to sleep. Exercise and time spent on strenuous mental activities can make it hard to fall asleep in a natural way.
4. Sleep Apnea is made worse by Stress
Stress is a major problem in the 21st-century where the use of cell phones is making it harder for us all to let go of the problems of the day. If you are affected by problems or appointments that need to be scheduled for the next day, taking a few minutes to address these concerns is an important part of building a better night’s sleep.
5. Light can Disrupt Sleep
One of the issues you may face is not having the correct sleep environment, which can include keeping light to a minimum. Hallway lights and the light from television can disrupt sleep and make it hard for you to get to sleep and stay asleep.
The issue of sleep apnea is not just a problem for those who are overweight and male with millions of people affected by the issue without knowing. By maintaining a healthy and active lifestyle you are improving your chances of this medical condition not negatively affecting you in the long-term.