Simple changes in your lifestyle can greatly reduce or even eliminate the symptoms
of sleep apnea. Untreated sleep
apnea can lead to serious health problems including heart attack, high blood
pressure, stroke, and car accidents due to daytime sleepiness.
Unfortunately, many people with sleep apnea don’t know they have it –
they may feel very tired during the day, but don’t link that to getting
poor-quality sleep. Take
this sleepiness test to see if you’re at risk.
Talk to your doctor about the following lifestyle changes that can help you
manage your sleep apnea better:
Lose weight
Being overweight is a risk factor for sleep apnea. If you’re overweight,
ask your doctor for advice on how to lose weight safely. Weight loss of just
10 per cent – that’s equal to 20 lbs for a 200 lb man – can
greatly reduce the number of sleep apnea episodes that happen each night.
Get moving
Exercise isn’t just a great way to maintain a healthy body weight, but
also contributes to healthy sleep. (Try not to exercise for at least three hours
before bedtime. A hard workout right before bed might actually cause trouble
sleeping.) See
these tips for making exercise a part of your daily routine.
Stop smoking
Smoking can make sleep apnea symptoms worse because it can irritate your throat
and make you cough at night. Stopping smoking will also give you more energy
for everyday physical activities.
Stick to a regular sleep schedule
Going to bed and waking up at roughly the same times every day helps you to
get the right kind of sleep. You need to experience the full cycle of deep-
and lighter-stage sleep to feel well rested. A regular sleeping schedule also
prevents you from getting overtired, which can make sleep apnea symptoms worse.
Avoid alcohol and sleeping pills
If you have trouble sleeping, try a cup of decaffeinated herbal tea or juice
instead of unwinding with a glass of wine. Alcohol and certain medications (sleeping
pills and some pain medications) can make throat muscles relax more than normal.
As a result, airways can get blocked. Alcohol and medications can also make
it harder for your brain to “wake up” and register a lack of oxygen
in the body. This can cause longer and more serious pauses in breathing. If
you find it hard to fall asleep, try reading a book or taking a warm bath. Here
are more tips
on how to fall asleep easier.
Sleep on your side
Sleeping on one side instead of sleeping on your back can help to improve sleep
apnea symptoms. Sleeping on your back lets gravity pull on the tissues at the
back of your throat and neck. This can cause the upper airway to become narrow
or collapse completely. You can “train” yourself to sleep on you
side by:
- putting pillows against your back to prop yourself on your side.
- using the ‘tennis ball trick’. Sew a pocket onto the back
of your pajama top and put a tennis ball in it. If you start to roll to your
back during sleep, the pressure from the ball will make you roll back to your
side.
Further reading:
About
sleep apnea: what is it?
Defines sleep apnea (sometimes called obstructive sleep apnea) and explains
the effects it has on people. Describes how sleep apnea is diagnosed and treated.
Source: Canadian Lung Association
From: Sleep apnea
How
can physical activity help me to control my weight?
Discusses both weight control and the impact that healthy eating and increased
physical activity have on it. Includes links to related resources. Prepared
by the Alberta Centre for Active Living with contribution from the Lifestyle
Information Network.
Source: Canadian Health Network
(CHN) From: FAQs:
active living
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