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
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
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.
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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.