When you have sleep apnea, your upper airway gets blocked several times while sleeping. Often it completely stops the airflow, which can be dangerous. So, it impacts your sleep quality and overall health. But, if you make some good changes in your life, you can deal with this sleep disorder easily.
Healthy Tips for Getting Better Sleep Despite Having Sleep Apnea
If you want to improve the quality of your sleep even with sleep apnea, you must make some necessary changes. Here are some of them:
Stick to a Specific Sleep Schedule
Having a consistent sleep schedule helps regulate the internal clock of your body. This way, your body will make you sleep faster and help you stay asleep without any disturbance. So, always pick a time to go to bed and try to maintain the schedule on the weekends as well.
Work on Your Sleeping Position
You may not know but some sleeping positions can block your airway when sleeping. So, keep your back straight and sleep on your side. But, never sleep straight on your back. Lying on your back leads to the downward pull of soft throat tissues because of gravity, increasing the risk of airway obstruction.
Purchase the Right Kind of Pillow
Selecting the right pillow can make a huge difference in your breathing and comfort when you sleep. So, always buy a pillow that supports your head and neck. This can help keep your airway open and lower the chances of breathing interruptions and snoring.
Keep CPAP Machine Close
If you have severe sleep apnea, always keep your CPAP or the Continuous Positive Airway Pressure close. This will provide pressurized air into your airway to prevent throat muscle collapse. However, before you use it, ensure to clean every component and wash your face before you put it on at night.
Focus on Exercise and Diet
You can improve your sleep quality if you focus on making healthy modifications. This can lower the symptoms and occurrence of sleep apnea. Engage in physical activity and maintain a healthy diet to lower the severity of your disease. You must avoid smoking, alcohol consumption, and having heavy meals.
Try an Oral Appliance
If you do not use the CPAP machine, you can try an oral appliance. It can be an alternative option for your condition and improve your sleep quality. This type of device repositions your tongue and jaw to reduce snoring and improve breathing when you sleep.
Final Thoughts
Improving the quality of your sleep with a condition like sleep apnea needs several approaches. However, even if you follow all the effective ways consistently, it is still important for you to consult with a specialist to have a better result.
