Friday, April 21, 2017

10 Ways To Sleep Deeper | CPAP PRO ®

10 ways for deeper sleep by CPAP masks
A huge problem for many, even non-sleep apnea patients, is the lack of deep sleep. As we have been a provider for CPAP masks for 17 years, we know a thing or two about the lack of deep sleep. It often accompanies apnea and most certainly will drain you for energy through the day. CPAP, shortened for continuous positive airway pressure, is a revolutionary way of treating sleep apnea. Even more revolutionary is our CPAP PRO® “NoMask,” often named the most comfortable sleep apnea mask, providing no headgear, strings or painful straps. Here are our “10 Best Ways To Deeper Sleep”!

10. Power of the Sun

Sunlight dictates our body’s biological clock. Waking up with the sun is the healthiest way of waking up, but if you sleep longer, try getting out in the sun after you wake up. Instead of laying in bed for fifteen minutes after the alarm goes off, catch some sunlight from the porch or even through the window. Our Circadian Clock follows a natural pattern where sunlight is associated with waking up. This is also why it can be harder to take a nap while the sun is shining.

9. Keep It At 65

Why NoMask is best CPAP masks
Many of our CPAP PRO ® customers have asked us: “What’s the ideal sleeping temperature?” While there is no universal temperature that’s ideal for everyone, keeping it cool - or about 65 degrees - will allow for the deepest sleep to take place. If the temperature is too cold or too hot, the natural body temperature rhythm will be effected and make it harder for a comfortable night’s sleep.

8. Dark and Quiet Surroundings

Our built-in Circadian Clock knows sunlight means being awake and associates darkness with sleeping. For the deepest sleep, try making your sleep-environment as dark and quiet as possible. Put shades over the windows, and if you live in a city, you may consider sleeping with earplugs and/or eye shades if needed. The darker and more silent your bed-environment is, the harder and deeper you will sleep.

7. Cut Out Caffeine

An important tip for sleep apnea sufferers is to avoid caffeine drinks before bedtime. Coffee and most soda brands contain caffeine, which can easily disturb your sleep. If you have problems falling asleep, try cutting out caffeine or at least limit it. By cutting out caffeine past 1-2 pm, falling and staying asleep can be made easier.

6. Exercise Regularly

Exercise is a too often overlooked component of a good night’s sleep. If your body is tired from a hard day’s work, you will find it easier to fall and remain asleep. If you have problems falling asleep, try a new work-out schedule! Obesity caused by little exercise can also lead to sleep apnea in children and others.

5. Cut Out Late Night Meals

Late night meals, particularly heavy protein-rich meals, should be avoided before bedtime. Eating can be highly disruptive for our biological clock. After eating, our body’s blood flow will increase and the body prepares for physical work. Big meals should be limited to when they are needed, for breakfast or to boost energy during daytime. Late night meals are also bad for your metabolism, which can cause obesity often linked to sleep apnea.

4. Switch Off Work Mode

Too many of us go to bed while still in work-mode. Try leaving work behind at the office, and avoid checking your e-mails or other work-related activities in bed. It may be easier said than done, but electronics in bed should be avoided altogether. Try finding a new bedtime ritual!

3. Regulate Napping

Apnea sufferers not yet introduced to CPAP machines will often find themselves napping in order to get sufficient sleep. Napping can be good, but not for so long that it disturbs your sleep at night. Set your alarm for 15 minutes and go for a nap. Sleeping for two hours during the day will disrupt our Circadian sleep-wake cycle, and again, make it harder to fall asleep when you’re supposed to.

2. Bedtime Ritual

Whether it’s reading a book or using the iPad, having the same ritual before bedtime every nights allows for deeper sleep during night. While the bright light from phones, laptops and iPads can disturb sleep, a better route is to read a book. Having a consistent bedtime ritual that makes you tired is crucial, whether it’s reading a book or taking a warm bath. Try having a cup of Chamomile tea before bedtime! Many types of herbal teas have natural remedies that make sleeping easier.

1. Sleep Routine

CPAP sleep apnea masks
Often the number one tip we give CPAP users is the importance of having a bedtime routine. This includes going to bed and waking up at about the same time every day. The best routine allows children and teenagers 9 hours of sleep, while the recommended amount for adults is 8 hours of sleep per night, according to Centers for Disease Control and Prevention (CDC). Going to bed and waking up at different times every day will confuse the Circadian Clock, and can make for a more restless night overall.

NEW: Take Our Online Apnea Test Here!

As CPAP PRO has offered apnea masks for nearly twenty years, you can trust our knowledge for a better sleep. If you believe you may be suffering from a sleep disorder, it is crucial that the OSA or other disorder get diagnosed as fast as possible in order to be treated. A continuous positive airway pressure mask - CPAP masks - can be the difference between life and death for people suffering from severe sleep apnea.

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