Proper sleep is one of the most important thing a person should get while resting. In order to sync the body, mind and emotions; one must have a good night’s sleep.
It is impossible to stay healthy and happy if you’re not getting enough sleep at night. Sleep Apnea greatly affects the quality and quantity of the sleep you are able to experience. Apnea causes frequent arousals during sleep, trouble falling asleep, trouble waking up in the morning, fatigue, daytime sleepiness, and sudden sleep attacks during the day. Without the assistance of proper therapy, you can not stop the symptoms of Sleep Apnea from waking you up in the middle of the night; the disorder is out of your control, especially if you suffer from Central Sleep Apnea. Sleep Apnea patients can, however, change some of the things that they do during waking hours that are negatively affecting their sleep.
Create a soothing sleep environment.
Much of what you do during the day determines how well you will be able to sleep at night. If you have a sleeping disorder like apnea, making healthy choices and changes in your lifestyle can help ensure a better night of rest. Creating a sleeping environment that is conducive to healthy sleep is a cheap and easy way to help ward off some symptoms that attribute to Sleep Apnea. In order to fall asleep and get a healthy night of sleep, the conditions of your environment must support sleep.
Why do you think bats sleep in caves? Because of the cool, quiet, and dark environment, a cave is the perfect setting for sleep. Environments with little to no sound, little to no light, and a refreshingly cool temperature are the perfect stimulants for quality sleep.
Adjust the noise in your bedroom.
People can be kept awake by noises that range between 40 and 70 decibels. That large range of sound means that a lot of different levels of noise can negatively affect your ability to fall asleep and stay asleep. Sound created by water slowly dripping out of a faucet can keep you awake just as easily as a blaring television program. Earplugs are a common cure for blocking out noise while sleeping.
Medical sleep studies have shown that “white noise” can improve quality of sleep. White noise is created when sounds on different frequencies are combined and produced all at one time. Because white noise consists of all frequencies, it is commonly used as a blockade for other sounds. If your sleeping environment contains distracting noises that you cannot change or stop, try using white noise to cover up the annoyance. Fans, air conditioners, humidifiers, air purifiers, and sound conditions are popular sources of white noise used by people who have trouble sleeping.
Familiar noises can help you fall asleep easier. When you become used to a sound, the absence of it can cause problems drifting into slumber. The brain is subconsciously focused on the lack of sounds that you are hearing. To the brain, the lack of familiar sounds experienced during sleep means that conditions are not right for sleep. If you have trouble sleeping when you travel, or sleep at locations other than your home, you might find problems with falling asleep. When you’re sleeping in new places, try adding sounds from your bedroom. If you have a ticking clock in your room, take it with you when you travel.
Adjust the Light in Your Bedroom
Our biological clock is the most powerful regulator of sleep. It determines when we feel tired and when we are energized and alert. The most powerful influence on our biological clocks is strong and vibrant light. The bright light of outside, even on an overcast day, is much stronger and more powerful than any light created in your home. This source of strong light is the biggest factor controlling our biological clock’s influence on sleeping habits. Our sleeping patterns are essentially ruled by natural light and darkness. When you need to be active during the day, strong light can help keep you moving, but it can disrupt your sleep when you are exposed too late in the evening. Because the body’s biological clock is so controlled by light, obtaining a healthy and regulated sleep schedule requires finding a suitable balance between your sleep and your exposure to light.
A dark bedroom will assist better sleep. If you’re bedroom is too bright for you to fall asleep in, there are ways to block out the light. You can purchase drapes that are made specifically for stopping bright light from coming into the room. Eye masks are a simple solution for many people. People with Sleep Apnea often wake up repeatedly in the middle of the night. An apnea patient’s ability to go back to sleep after an arousal is strongly governed by their level of light exposure. Try to avoid light when you wake up; if you have to get up and move around for some reason, try using a night light with low illumination. In addition, make sure that you experience enough exposure to bright light during the day to create a balance with darkness. You can purchase a light visor or a light box if you need an alternative to the Sun, but the easiest way to absorb bright light is simply to walk outdoors.
Adjust the temperature in your bedroom.
Sleep can easily be disrupted by uncomfortable temperatures. Although scientists do not officially agree on a perfect sleeping temperature, they have recognized some general patterns between temperature and sleep quality. For most people, temperatures around and above 75 degrees (Farenheit) are too high and will cause sleep interruption. In opposition, most sleepers find discomfort and disruption of sleep in temperatures around or lower than 55 degrees. The temperature at which each individual becomes aroused is different and unique to the factors that make up their sleeping environment: bedding material, medications, temperature, and climate conditions.
The body’s internal temperature changes when the body is in different stages of sleep. Body temperature reaches it lowest levels while sleep is occurring; body temperatures reach this level around four hours after sleeping begins. Because the temperature of the body decreases when we are sleeping, a slightly cool room is the best choice for uninterrupted sleep. The temperature of the room mimics the temperature of the body, and prevents the brain from registering a significant difference between the two. If the temperature of your room is too high, try using a fan or air conditioning, but be careful not to set it too low. Temperatures that are too low are just as disruptive high ones.