If you’ve been diagnosed with sleep apnea, you’re not alone. Millions of Americans suffer from this condition, and seek relief via the use of a CPAP machine or oral appliance. If you are using one of these solutions, there are a number of simple things you can do alongside them to achieve a restful night’s sleep. These are not alternative options for treating sleep apnea, but are simple actions you can take when using an oral appliance or CPAP machine to provide additional relief.
- Keep the Temperature Cool
Studies show that the ideal temperature for sleeping is somewhere between 60 and 67 degrees Fahrenheit. As you might have guessed, sleep apnea sufferers commonly report that they sleep better when the room is within this temperature range. However, untreated sleep apnea sufferers’ symptoms worsen in a colder temperature, whereas patients undergoing treatment with a CPAP machine or oral appliance report much more restful nights in a colder room.
Eat Foods Rich in Magnesium
Did you know that magnesium greatly benefits how we sleep? Magnesium has anti-inflammatory properties, which can be therapeutic for sleep apnea sufferers. It’s commonly found in healthy foods including avocados, seeds and nuts, bananas, leafy greens, and even dark chocolate.
Having a magnesium-rich evening snack before you sleep may offer some temporary relief from common sleep apnea symptoms.
- Enjoy the Scent of Lavender
Lavender has a long history of being used to relax, reduce anxiety, and sleep better. If you enjoy pleasant scents and aromatherapy, adding a few drops of lavender oil to a bath may help you relax, unwind and ultimately sleep better.
- Try a Humidifier
A common side-effect of sleep apnea is a sore throat. This is especially common in patients who live in areas with particularly dry air. Humidifiers add moisture to the air and can help decrease congestion in your airways.
- Exercise Lightly
Yoga, a light walk, or stretching can have huge benefits for sleep apnea patients. Similar to the other suggestions on this list, regular, light exercise and stretching can help relax your body, open airways, and improve your breathing when you sleep over time.
- Avoid Alcohol and Smoking
Excessive drinking or smoking can be very disruptive to your sleeping pattern and worsen the effects of sleep apnea. Alcohol relaxes the throat muscles causing breathing problems and snoring, while smoking causes swelling and inflammation of the airway. Reducing or eliminating alcohol and smoking from your lifestyle can drastically improve your sleep.
All of these suggestions will work with proper sleep apnea treatment as directed by a professional. If you’re suffering from sleep apnea, and you’re tired of being tired, Marx Sleep Center can help you get a restful night’s sleep again. It’s time to take your nights back, contact us today to learn more about our available treatment options.