Tips for Preventing Sleep Apnea during the Day
Almost everything you do during the day will have an effect on your night life. Preventing Sleep Apnea from occurring at night is a process that begins during the day. Whether you currently suffer from Sleep Apnea, you may be at risk for the disorder, or you’re just trying to stay healthy, there are simple preventative measures you can take to help reduce your risk of developing the problem.
Stay Healthy and Happy
- Instead of eating three large meals a day, try eating smaller portions of food more frequently.
- Stay away from simple sugars and carbohydrates. They may give you a boost of energy now, but in the long term, these alternative energy sources will leave you feeling sluggish and drained.
- Eat foods that are rich in iron and magnesium, two nutrients that promote healthy sleep.
- Maintain a healthy balance of carbohydrates and proteins by eating a well balanced diet.
- Exercise for at least thirty minutes every day.
- Analyze sedative medication intake during the day, especially before bed. Tranquilizers and muscle relaxers are often culprits of apnea attacks in sleeping patients.
- Alternate which body parts you exercise daily. Muscles are delicate, important structures that can easily be damaged through excessive exercise.
- Drink lots and lots of water! Not only will staying hydrated help your body perform at its most capable levels, it will help the upper respiratory system break up mucus and other obstructions that may lead to an episode of Sleep Apnea.
- Work with your doctor to compose a workout plan that fits your medical needs and goals.
- Get a hobby! Devoting time, energy, and passion to a task you really enjoy can have positive effects on your sleeping habits and overall health.
Manage Additional Health Problems.
- Beware of allergens in the air. If you have pets, don’t let them sleep on the bed. Allergies cause the membranes of nasal passages to become irritated and inflamed. Sleep Apnea is more likely to occur in patients with compromised air flow.
- Stop sleeping with the window open. If you suffer from allergies, the open window in your bedroom might be doing you some serious harm. Pollen and other allergens can easily float into your bedroom through the open window and lodge themselves in you nasal cavities.
- High blood pressure is a common identifier of Sleep Apnea and other serious medical disorders. Keep a solid eye on your blood pressure; if you feel any significant changes throughout the day, take notice. Identify your doctor of patterns that emerge.
Seek Treatment for Snoring.
Moderate to severe snoring often leads to the development of Obstructive Sleep Apnea in patients. Seeking treatment for your snoring problems early can help prevent the development of Sleep Apnea and other disorders related to sleep and respiration.
- Be a good friend; tell a friend or partner if they are snoring, even if it doesn’t really bother you. It can be really difficult for Sleep Apnea patients to recognize their own symptoms. Telling a friend about their unhealthy or abnormal snoring patterns could help them identify a much more serious problem.
Strengthen the Upper Respiratory System.
- Exercise the throat and upper respiratory muscles to keep them strong and supportive.
- Try vocal exercises like tonal singing or repetition. These exercises are designed specifically to target the muscles that support the upper respiratory system.
- Play a woodwind like the didgeridoo. Respiratory control and strength are vital to the correct playing of these instruments. Playing woodwinds, especially large ones like the “didge” can help strengthen the airways as well as increase lung capacity and strength.
- Breathing exercises are a popular form of preventative treatment for many apnea sufferers. Yoga is one of the most popular methods of training, strengthening, and understanding breath.
Clear the Sinuses.
Certain aromas help clear the upper airways. Mentholated scents like mint or Vicks are commonly used to help clear the sinuses. The smells help break down mucus obstructing the sinuses; with the assistance of these aromas, mucus and other unfriendly obstructions are easier to expel from the body.
Saline solutions are ideal for cleansing the sinuses and nasal passages. Circulating a dull salt-water solution through the passages can cleanse and rinse them.
Help Prevent Sleep Apnea at Bedtime.
There are not too many measures a sleeper can take to ensure their Sleep Apnea risk level while they are sleeping, but there are a few things patients can incorporate into their bedtime routine to help prevent Sleep Apnea from occurring during sleep.
- Sleep in the Right Position.
- Don’t sleep on your back. Patients who fall asleep lying on their backs are at highly more likely to experience Obstructive or Mixed Sleep.
Apnea during the night.
If you experience problems rolling onto your back during the night, try sleeping with a Sleep Apnea pillow; they are designed to keep you sleeping on your side or propped up.
- Sleep pillows can be expensive; as an alternative try the tennis ball technique. Attach a small pouch with a few tennis balls inside of it to the back of your pajamas. When you roll onto your back during the night, the balls will create discomfort and urge you back onto your side.
- Try sleeping with an additional pillow under your head to keep your neck extended and the airway open.
- Control the Air.
- Using a humidified can add moisture to the air and prevent the drying or irritation of the upper respiratory system.
- An air purifier can help remove allergens and other irritants from the air reducing the risk of inflammation in the upper respiratory system.
- Setting the temperature of the room to a slightly cool level will help promote quality sleep. The temperature of the body drops during the deepest stages of sleep, and a slightly cooler room helps mimic the temperature of the body; the stability helps prevent arousals.
- Try Using Nasal Strips.
- Using nasal strips during sleep can help keep the nasal passages free, clear, and safe from obstruction.
- Because nasal strips help keep the nasal airways open and functioning, the sleeper who uses them is less likely to breathe through their mouth while sleeping. Sleep Apnea patients often sleep with their mouths open in an effort to work around obstructions preventing proper airflow in the nasal airways.