Lifestyle Changes to Deal with Sleep Apnea

Sleep apnea is a condition that manifests itself by causing the affected people to stop breathing for short durations while they are sleeping. It may also be marked by shallow breaths while asleep. The condition interrupts sleep, causing poor quality of sleep and sleepiness during the day.   For persons affected by sleep apnea and are always on trips, traveling with a CPAP machine is an appropriate way of dealing with the condition. The beauty of the device is that it is portable and helps the affected persons to get good sleep. Other than the CPAP machine, there are remedies to help alleviate the symptoms of sleep apnea that involve lifestyle changes. Here are some of the modifications to your way of life that could assist in dealing with the condition:

Minimize Alcohol and Quit Smoking

quit smoking

Did you know you can make your health better by making changes to your habits? Well, you can have better health and see your quality of sleep improve by reducing your alcohol intake and giving up smoking.   Alcohol may cause you to snore and have interrupted sleep because it relaxes the throat muscles responsible for regulating your breathing. Besides, it may cause inflammation in your windpipe, interfering with the flow of air.   In the same way as alcohol, smoking tobacco can as well bring about inflammation and the swelling of the air passages. The effect is snoring and higher chances of sleep apnea. While some studies have cited smoking as a potential cause of sleep apnea, they also noted that those with sleep apnea are more likely to smoke too. Treating sleep apnea, therefore, can be a way of helping to stop smoking.

Observe a Healthy Weight

Losing weight is one of the recommendations of doctors to persons with sleep apnea. When one is obese, more so in the upper body, there is a high likelihood of airway blockage and narrow nasal passage. With those kinds of issues in your breathing system, you can stop breathing abruptly or even over a duration during sleep. Keeping a healthy weight may help to minimize sleep apnea symptoms.

Performing Yoga

woman in yoga seession

Performing your workouts regularly can have health benefits like a healthier heart, improved energy levels, and reduced sleep apnea symptoms. One way of exercising is doing yoga, and it can assist in promoting oxygen circulation and enhancing your respiratory system. Low oxygen concentration in the blood have been linked with sleep apnea. Fortunately, you can improve your blood levels through the different breathing exercises in yoga. That way, you will have sorted out your sleep interruption problems.  

Purchasing Your First Mattress – A Buying Guide For Beginners

These days, it is a commonly accepted fact that an average adult needs at least 7 hours of sleep, so as to recharge their body and recover from the stresses of the daily activities. However, only a small number of people can achieve a good night's sleep. The majority usually have sleeping problems. Aside from weakening our bodies, a poor sleep can also affect our cognitive functions, as well. If you are also struggling to improve your sleep, it is highly likely that you have already tried a number of methods.woman sitting on bed

Make the right purchase

However, it is also highly likely that you have neglected a rather important factor - your mattress. No wonder, since many people do tend to forget about the importance of a proper mattress. According to ( mattress review website), a proper mattress is extremely important for the quality of your sleep, and as such, it should be at the top of your list of priorities. Now, purchasing something you are unfamiliar with, for the first time, can be a bit daunting. Therefore, if you plan on buying your first mattress, keep reading this article, as we will provide you with a mattress buying guide for beginners.

How to choose the right mattress

The support

When buying your first mattress, perhaps the most important feature you should pay attention to is the support. In addition, you should also take into consideration your needs, as well. Do you need one that will support your entire body, so that you feel no pain when you wake up or some specific part of your body, like your back or neck? Whatever your requirements are, make sure the mattress is capable of meeting them.

The comfort

The next feature on your list should be the comfort. A good number of mattresses feature motion separation, which fulfills the role of preventing the bed from dipping when you move back and forth. Such mattresses are ideal for couples, as one partner will not be affected by the constant movements of the other partner.

Know the types

woman with white shirt Modern mattresses can come in a variety of different models and can be made from a variety of materials. Therefore, you should pay attention when choosing, in order to get the one that will affect your sleep in the best possible way. These days, air mattresses are very popular, due to their light weight and portability. They can be easily inflated and used pretty much anywhere. If you are on a budget, a quality futon may be a good alternative. They are very affordable and can be used as toppers if you want to add comfort to your existing mattress. If you are prepared to spend a bit more, a latex mattress should be among the top of your picks. Latex offers the perfect balance between comfort and sturdiness and is also dust mite resistant and hypoallergenic, which makes it a perfect choice for people with allergies. In addition to the latex mattresses, there are also memory foam ones. These have become quite popular in recent years, due to their ability to modify according to the user's body shape, thus offering maximum support.

The dimensions

Lastly, do not forget to take into consideration the dimensions and the size of the mattress. Make sure to find the one that will fit perfectly. A mattress that is way too big will probably fail to fit your bed frame or bedroom, while a small one will most likely leave your feet dangling. If you are sleeping with your partner, look for a mattress that will easily accommodate both of you. For that matter, you can look for Twin, Queen or King mattresses.