May 29, 2019
Do you feel tired even though you think you got plenty of sleep? Maybe you’ve been waking up with splitting headaches. These are common symptoms of sleep apnea and can begin to drastically affect your day-to-day life. Sleep apnea is a common disorder affecting over 20 million adults in the United States, most of those cases going undiagnosed. This condition is characterized by multiple breaks or pauses in breathing during sleep. If you believe you have sleep apnea in Worthington, you can try these 5 tricks to enjoy a restful night of rest again.
Maintain A Healthy Lifestyle
Gaining weight can affect your throat muscles and ability to breath. The more fat that’s deposited around your airways, the more likely you are to have a less peaceful night of rest and experience symptoms of sleep apnea. Some ways you can reach and stay at a healthy body weight include:
- Having a high-fiber diet by eating fresh vegetables, fruits, nuts, and seeds.
- Consume healthy fats and eat enough protein to help build muscles. Healthy fats include avocado, nuts, and seeds.
- Exercise routinely to help regulate hormones and burn calories. Getting at least 30 minutes of activity each day can help break up nasal congestion.
Try A New Sleep Position
Sleeping on your back can make your sleep apnea symptoms and snoring worse. Instead, try raising your head so your tongue doesn’t press against the back of your throat to help with snoring. The University of Maryland Medical Center recommends sleeping on your side with a pillow to keep your head elevated to relieve symptoms of sleep apnea.
Use A Humidifier
If you’re experiencing nasal congestion, sore throat, or headaches, adding some moisture to the air in your bedroom can help ease your respiratory system’s irritation. As a result, you’ll notice less congestion and more opened airways. You can also add essential oils such as eucalyptus to your humidifier to aid in opening your lungs and airways.
Avoid Tobacco and Excessive Alcohol Consumption
Maintaining a nutritious diet and exercising isn’t the only lifestyle choice that can help with your sleep apnea. When you stop using tobacco and limit your alcohol consumption, you may notice fewer symptoms. Because alcohol relaxes your muscles, people who regularly drink have less control over their throat muscles, leading to snoring and obstructed airways. Additionally, tobacco use can cause inflammation and snoring.
Consider Using an Oral Appliance
If none of these tips are doing the trick, visit your doctor in order to get a diagnosis so you’ll be able to seek out treatment options like oral appliances. These are less cumbersome than continuous positive airway pressure (CPAP) therapy and are a more comfortable easy-to-use alternative. After you’ve been diagnosed, your dentist can create a custom-fitted guard that shifts your jaw to open your airways and allow you to breathe easier. You can take the first step to get a more restful night of sleep by scheduling a consultation with your dental professional.
Why put yourself through experiencing all of those uncomfortable symptoms when you don’t have to? Sleep apnea isn’t just an uncomfortable sleep disorder, it can also affect how you function during the day. Get your health and sleep schedule back on track by trying out some of these tips and tricks.
About the Author
As a sleep apnea patient himself, Dr. LJ Adam understands the frustration of having to go about your day without decent sleep. He has studied and personally tested numerous sleep apnea treatments so he can better aid his patients. He looks forward to meeting and listening to each person that walks through his doors so he can get them feeling well-rested and taken care of again. For any questions or to schedule a sleep apnea therapy consultation, visit his website or contact 724-297-3446.
No comments yet.
RSS feed for comments on this post.
Sorry, the comment form is closed at this time.