Category: apnea cpap

Harvard’s 8 Secrets To Phenomenal Sleep

Harvard’s 8 Secrets To Phenomenal Sleep

Millions of Americans endure sleepless nights on a regular basis. Lack of sleep does not just simply make you tired the following day, but excessive sleepiness can be both unbearable as well as dangerous. In fact, insufficient sleep may lead to variety of serious health conditions. Inadequate sleep may also be a sign of a disorder, such as restless leg syndrome or obstructive sleep apnea syndrome (OSA). While disorders such as apnea can be treated with with a mask utilized when sleeping, many consequences of sleep deprivation are irreversible and may even be fatal.

Sleep specialists recommend 8 hours of sleeping per night for adults. To help you achieve this and experience an easier time falling asleep, Harvard Medical School has published an article outlining eight methods you can use to achieve a better night’s sleep. CPAP Pro® elaborates on these “secrets” below. Whether you are suffering from insomnia, or just looking getting insufficient sleep at night, these 8 tips can assist anyone attain longer and higher quality sleeping.

1. Work Out

Exercising can have a great impact for sleeping. As working out increases the body temperature and hence decreases afterwards, the change in temperatures can prompt an easier process falling asleep. Additionally, exercising helps by lessen anxieties and making the body feel physically tired, two factors which also promotes healthier sleep.

2. Use The Bed Solely For Sleeping

Do you use the bedroom for other activities than sleeping? Working or hanging out in bed during daytime may make falling asleep harder. Remember that the bedroom should signal sleepy times to the brain, and the less it is used for other purposes, the easier it is for the brain to link the bed with sleeping.

3. Optimize the Environment

exemplary bedroom settingIs your bedroom properly suited for sleeping? Bedrooms should not just be completely dark and perfectly quiet, but should be comfortable and cozy. CPAP Pro® clients have oftentimes found themselves surprised when a simple bedroom change leads to weakened apnea symptoms. Try switching beds or try a new pillow! Opening a window or turning down the thermostat may likewise do wonders.

4. Create a Ritual

Numerous CPAP users who offer from sleep deprivation are recommended to create a ritual or a repetitive habit prior to bedtime. This could be a simple bath, a relaxing cup of tea, or maybe a chapter of your favorite book. However, it is best to avoid flashing screens such as cellphones, computer or tablets immediately before sleeping. Having a scheduled and routinely ritual repeated every night will soon make the brain link this activity to falling asleep.

5. Avoid Overeating

Larger meals should be avoided prior to bedtime. When eating, the body will increase its blood flow leading to an expectation of physical labor. Larger meals are best suited for morning time or dinner, when the body requires an energy boost. Furthermore, light night eating will interfere with your metabolism, potentially leading to obesity.

6. Quit Coffee

Coffee as well as alcohol are often linked to issues related to sleeping. Avoiding coffee altogether may be an option recommended for apnea sleepers, while others may want to quit coffee consumption after lunch time.

7. Avoid Stressing

Sleep deprivation can often be found in cases related to work stress. Do you find yourself over-thinking about work or studies while trying to fall asleep? In that case, you are far from alone. However, leaving work at the office and out of the bedroom can have extraordinary results. Refrain from looking at that e-mail when the phone bings, remember that your bed is your free space which only purpose is relaxation.

8. Screen For Apnea

If you have been a constant sufferer of sleep deprivation, there could be an underlying medical reason for your situation. A recent article in Forbes highlights how 80 percent of apnea sufferers remain undiagnosed. It resumes by describing consequences of untreated apnea: stroke, elevated blood pressure, arrhythmia (i.e. irregular heartbeat), heart- and cardiovascular issues.

SEE ALSO: 10 Methods For Falling Asleep Quicker!

CPAP Pro® is an apnea mask provider which is dedicated to helping obstructive sleep apnea patients regain their rest. Developers of the inventive and groundbreaking NoMask sleeping masks, CPAP Pro® has over 15 years of experience in the field. Nonetheless, none of the information provided should be used as a substitute for visiting a doctor or apnea specialist.

3 Ways Anyone Can Alleviate Snoring

Diagnosed with Sleep apnea or not, millions of Americans are nightly struggling due to excessive, loud, annoying or interruptive snoring. As a common side effect to an array of sleep disorders, we always suggest snorers participate in a medical sleep test to be correctly screened for potential threats or accompanying medicinal problems.

Whether you suffer from OSA, or whether you are healthy but bothered by extensive snoring, a few simple tips may help alleviate the issue.

1) Weight Loss

Many patients diagnosed with OSA contact us to hear more about cpap products. Common for most OSA-sufferers is a medical condition often partly diagnosed due to weight issues. What many fail to realize is that overweight is often linked to heavy snoring, and by loosing weight, the snorer may eliminate snoring altogether.

2) Sleeping Patterns

Are you going to bed at the same time each night? When do you wake up? Scientists have found people with rigid sleeping patterns not only to be more relaxed, but have also found evidence suggesting a daily routine can lead to less snoring.

3) Bad Habits

A drink before bedtime can falsely appear to help in time of need, but should by all means be limited and avoided altogether if possible prior to bedtime. Maybe an even larger issue for a Sleep apnea patient, prescribed sleeping pills may provide a temporary relief, but can have an overall negative impact. Quitting habits such as cigarettes or alcohol before bed may even eliminate snoring altogether.

Whether you have apnea – or whether you’re “just” a heavy snorer – participating in a sleep study is highly recommended. While about everyone can experience some level of snoring, heavy- or interruptive snoring may be the sign of serious medical conditions such as OSA (o.s. apnea).