1. Sleep on your side
People with light sleep apnea can simply need to sleep on their side, a position that helps keep the airways open, explains Dr. Mendez. You can prevent yourself from driving on your back at night by supporting a body pillow against your back or even wearing a t-shirt with a tennis ball attached to the back.
2. Lose weight if necessary
“For the vast majority of patients, losing weight tends to help sleep apnea,” explains Mendez, who explains that excess fat can hinder the airways, which makes it more difficult to breathe while you are sleeping. A 20% reduction in the body mass index was associated with a 57% reduction in sleep apnea symptoms, according to a meta-analysis.
(That said, healthy weights can also have sleep apnea. In addition, weight loss may not suit everyone.)
3. Search insomnia treatments
Sleep apnea is also linked to insomnia, a sleep disorder in which you have trouble falling and staying asleep.
The fight against insomnia will lead to higher energy levels. Mendez recommends preparing the land every night with optimal sleep conditions. These habits include:
- Limit caffeine
- Avoid screens at night
- Don’t look at the clock
- Get out of bed and make a soothing activity if you have trouble sleeping
You should also be assessed for other conditions that may affect sleep, such as leg movement, depression and anxiety.
4. Eat an energy stimulation diet
One of the best ways to strengthen your energy is to eat good food. Opt for healthy choices, such as fresh fruits and vegetables, and cut energy dishes such as candies, soda and other drinks loaded with sugar. They can give you a temporary buzz, but they will also give you an energy accident shortly after.
5. Avoid alcohol
A glass of wine can help you derive at night, but this last glass can make sleep apnea. “Alcohol affects the muscular tone of your upper respiratory tract, which makes your disk in the palate, so it is more likely to close and collapse,” explains Mendez. You should also try to avoid taking sedatives, such as benzodiazepines, which can worsen the number of apnea episodes you have at night.
6. Stay hydrated
If you have sleep apnea, you risk dehydration at night. One of the reasons is that your body loses liquid when you open your mouth to breathe.
And if the apnea shortens your sleep, you can be particularly dry. Example: Sleeping six hours a night is associated with a higher risk of dehydration than eight hours of closing.
Researchers believe that a possible reason for inadequate sleep can be linked to dehydration concerns vasopressin. The hormone, which guarantees that our body does not lose too much water while we sleep, is released into increasing quantities in the last stages of the sleep cycle.
Bringing down a large amount of water before bedtime will cause bathroom trips in the middle of the night, so stay hydrated by regularly sipping H20 throughout the day.
7. Move
When you use low energy, exercise can be the last thing you want to do, but good training can be exactly what you need. The exercise helps fight fatigue and the additional bonus to improve sleep by helping you relax at night, explains Mendez.
If you have sleep apnea, try to do aerobic exercise and force training to improve the quality of your sleep and reduce diurnal fatigue. Research suggests that this combo can tone the muscles of the upper respiratory tract, preventing collapse; Reduce the accumulation of liquid in the neck, which can block the breathing capacity; and reduce inflammation.
8. Stop smoking
Smokers have a higher risk of obstructive sleep apnea, with heavy smoking associated with more serious sleep apnea.
In addition, smokers – even those who have no sleep apnea – tend to sleep less, take longer to fall asleep and have a lower quality of sleep than non -smokers.
This is probably because nicotine disturbs the sleep -sleep cycle, which can also apply to vaping. Smokers who have sleep apnea can get even worse.
In addition, smoke itself (whether cigarettes, cigars, marijuana or vaping) can irritate the upper respiratory tract, aggravating snoring and sleep. Stop smoking will stop pulmonary damage and can facilitate the end of making stairs without shortness of breath that two weeks after leaving.
9. Revaluate your treatment plan
If you actively treat sleep apnea and still fight fatigue, you are not alone.
According to a study.
The researchers suggest sticking to CPAP therapy, if you use it; Improve your sleep habits, which are worth another look; Ask your doctor if the drugs you take can interfere with your sleep; And determine if you have another underlying condition contributing to fatigue, such as diabetes or hypothyroidism. You should also consider being assessed for other sleep disorders, such as narcolepsy and agitated legs syndrome.
Together, you and your doctor will arrive at the bottom of it, and you will feel under tension in the future.
Look for professional treatment for sleep apnea to help fight fatigue
In addition to personal care, good medical treatments, such as a CPAP machine, an oral or dental device, or prescription drugs, can also help you sleep better.
The best choice for you depends on the severity of sleep apnea, insurance coverage and the availability of experts in your region.
What you don’t want to do is sleep apnea to be held with over -the -counter or online dental devices. These products are not only recommended, but can even harm, explains Mendez. Some dental products, for example, can damage your teeth, he says.
With appropriate treatment, you can expect the diurnal sleeping of fading and your energy level increases. “Symptoms improve quickly – in a few days a week or two,” said Mendez. “For patients with severe apnea, only one night can be a spectacular change in the way they feel and work during the day.”
The point to take away
- Avoiding alcohol, eating healthy, exercising, stopping smoking and staying hydrated can significantly improve breathing with obstructive sleep apnea, which can help you feel better the next day.
- CPAP therapy can be very effective in managing sleep apnea. But if you continue to feel tired during the day, reassess your treatment plan with a health care provider.
- Overcoming the fatigue of sleep apnea takes time, but with the right approach, you can sleep greater and have a better quality of life.
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