Does your snoring keep your partner awake at night? Are you tired during the day? Do you sometimes find yourself suffering from morning headaches, a little forgetfulness, and lack of concentration and irritability? If so, you may have sleep apnea.

Sleep apnea is a very common and often undiagnosed sleep disorder that, according to some estimates, affects 5% of the adult population. Especially for the characteristics of loud snoring and daytime fatigue, sleep apnea occurs because you stop breathing while you sleep. This can happen hundreds of times per night, and each breath may be interrupted for a minute or more.

Your breathing is interrupted by physical blockage of the airway [for example, loose throat, sometimes your tongue, blocking the respiratory tract], in which case you are considered to have obstructive sleep apnea, or your brain can't Gives the necessary signals to the body muscles that control breathing, in which case your condition is described as central sleep apnea.

It is also possible to have mixed sleep apnea, which, as the name suggests, is a combination of obstructive sleep apnea and central sleep apnea.

Both men and women suffer from sleep apnea, although this is more common in men, especially those over 40 years old and overweight.

The main consequence of sleep apnea is that you suffer from insomnia or excessive fatigue during the day due to your very light sleep, poor debris and poor quality. Your partner may disagree and say that the main problem is your fight, but this is a different story!

There is a range of treatments available for sleep apnea [including surgery in special situations], but in most cases, your quality of life can be improved with some simple lifestyle changes and natural remedies. In fact, in a mild situation, usually only needs it.

Here are 7 simple tips to counteract the effects of sleep apnea-related insomnia, and recover some lost days, get up and go #39;

Tip 1. Look at your weight.

If you are overweight, this is not detected and will cause your problem. A significant difference can be made by subtracting a few pounds.

Tip 2. Avoid drinking alcohol.

Alcohol can relax your throat muscles, which makes these muscles more likely to collapse. Sleeping and blocking your airway. There is no need to completely reduce alcohol, but you should limit your intake and make sure to reduce alcohol within three or four hours before going to bed.

Tip 3. Avoid sleeping pills.

Sleeping pills can also relax your throat muscles and cause problems similar to alcohol. However, sleeping pills can cause a variety of other problems and are not recommended for use in sleep apnea.

Tip 4. Avoid smoking.

Smoking can cause inflammation of the nasal tissue, causing swelling of the nasal cavity and restricting the nasal airway. Ideally, however, you should quit smoking, but if this is a too high fence jump, try reducing it, especially at night.

Tip 5. Sleep by your side.

If you are a typical representative of most sleep apnea patients, you can sleep on your back, making your throat and tongue tissue more likely to block the airways. Even if you sleep next to you, you may roll over immediately after falling asleep.

Try to support yourself with a pillow or cushion and let you sleep next to you. If this doesn't work, it's like a tennis ball sewn behind your pajamas. You will find it uncomfortable to get on the tennis ball and will soon let you sleep next to you.

If you can't sew, look for a shirt or T-shirt with a chest pocket. Put the tennis ball into the pocket and put the shirt on from front to back.

Tip 6. Improve your nasal breathing.

If you suffer from "filling up". The nose, then try using a nasal spray to help open the nasal airway. However, nasal sprays should not be used frequently or for extended periods of time as they can cause damage to the nose tissue.

As an alternative, you can go to a pharmacy or chemist to buy one of the many very cheap devices you buy to help keep your nose open while you sleep. Your pharmacist or chemist will be happy to show you the products offered and help you make the right choice.

Tip 7. Avoid deprivation of sleep.

Make sure you get enough sleep and make sure you follow the normal bedtime. Also make sure your bedroom conditions are set to sleep [appropriate temperature, quiet, dark, etc.], and you have dealt with the troubles of the day and are relaxed and ready to sleep every night.

One of the major consequences of obstructive sleep apnea and central sleep apnea is insomnia, and treating insomnia associated with sleep apnea is a major step in the treatment of this condition.

These are just a few simple tips, but you will be amazed at the differences they can make.

Sleep apnea – 7 tips to help you fall asleep was originally published on Spring