Here are 7 simple tips to offset the effects of sleep apnea related insomnia and restore some of that lost daytime ‘get up and go’.
Tip 1. Look at your weight.
If you’re overweight then this is undoubtedly contributing to your problem. Losing just a few pounds can make a significant difference.
Tip 2. Avoid alcohol.
Alcohol relaxes your throat muscles and this makes it much easier for these muscles to ‘collapse’ during sleep and block your airway. There’s no need to cut out alcohol altogether, but you should restrict your intake and certainly cut out alcohol in the three or four hours before going to bed.
Tip 3. Avoid sleeping pills.
Sleeping pills can also relax your throat muscles and cause similar problems to those seen for alcohol. Sleeping pills, however, can also cause a variety of other problems as well and there use is not recommended in cases of sleep apnea.
Tip 4. Avoid tobacco.
Smoking inflames your nasal tissues causing them to swell and restrict your nasal airway. Ideally, you should give up smoking altogether but, if this is too high a fence to jump, then try to cut down and, in particular, reduce your smoking during the evening.
Tip 5. Sleep on your side.
If you’re typical of the majority of sleep apnea sufferers you sleep on your back, making it far easier for the tissues in your throat, and for your tongue, to block your airway. Even if you go to sleep on your side, you probably roll onto your back shortly after falling asleep.
Try propping yourself up with pillows or cushions so that you sleep on your side. If this doesn’t work then sew something like a tennis ball into the back of your pajamas. You’ll find that rolling onto the tennis ball will be quite uncomfortable and it will soon condition you to sleep on your side.
If you can’t sew, find a shirt or tee-shirt with a breast pocket. Pop the tennis ball into the pocket and then wear the shirt back-to-front.
Tip 6. Improve your nasal breathing.
If you suffer from a ’stuffed up’ nose, then try using a nasal spray to help open up your nasal airway. Nasal sprays should not however be used regularly or for prolonged periods, as they can cause damage to the tissues of the nose.
As an alternative, pop along to the drug store or chemist and buy yourself one of many very cheap devices that are available today to help keep your nose open while you sleep. Your pharmacist or chemist will be happy to show you what’s on offer and to help you to make the right choice.
Tip 7. Avoid sleep deprivation.
Make sure that you are getting enough sleep and that you’re following a regular bedtime routine. Also make sure that your bedroom conditions are set for sleep (the right temperature, quiet, dark etc.) and that you’ve dealt with the worries of the day and are relaxed and ready for sleep each night.
One of the major consequences of both obstructive sleep apnea and central sleep apnea is insomnia, and curing the insomnia associated with sleep apnea is a major step in the management of the condition.
These are just a few simple tips but you’ll be amazed at just what a difference they can make.
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Donald Saunders is the author of a number of health related publications including: “How To Get A Good Night’s Sleep - Simple Solutions To Help You Rest” Pick up your free copy today and discover the key to curing sleep-apnea |
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As you may expect, what insurance companies cover regarding sleep apnea and sleep apnea supplies varies from company to company. But, there is a general rule you may apply for most insurance companies. As a rule, most insurance companies will cover the replacement parts you need.
Every three months they will pay for filter, tubing and cushion replacements.
Every six months they usually cover a new mask and head gear for you so you can usually have two masks a year.
CPAP machines may be about 5 years before they would consider a replacement but depending on the circumstances and reasons why you need a replacement machine, contact them and find out.
Humidifier water tanks are replaceable and you should be able to get at least one every year.
Contact your insurance company and they will kindly tell you their replacement policies.
Always use Ivory soap when you clean your mask, tubing and other parts. Using other types of soap can cause a skin irritation. Ivory dish or hand soap is about the safest unless you have received a special cleaner from your doctor or medical supplier!
Those suffering from sleep apnea and other sleep disorders need all the help they can get to help them sleep, and stay asleep. Here are a few common sense helpful tips!
1) Avoid caffeine, tobacco, and other stimulants at least 8 hours before bedtime! If you are suffering from a sleep disorder you should avoid alcohol as well.
2) Avoid medications especially “over the counter” medications that can disturb your sleep such as cold and allergy medications.
3) Maintain good bedtime habits and avoid stressful situations. Read a book, listen to soothing music, spend time in you devotions. You can also wind down with a warm bath.
4) Exercise daily but with sleep disorders it is sometime best to do your exercise program earlier in the day at least 5 or 6 hours prior to bedtime.
5) Don’t eat or drink before bed.
6) Don’t watch TV or operate a computer right before your bedtime.
7) Make sure you room is dark and quiet. Have a bed and pillows that are comfortable for you.
We all love pets but have them sleep elsewhere so that they do not disturb your sleep. Children should be in the good habit of being in their own beds as well.
9) If your sleeplessness persist, be sure to talk to your doctor.
Breathing through your mouth is a common with PAP users. Dry mouth is also a common problem from a chronic nasal disease. Colds and allergies can worsen the effects of dry mouth. Alcohol consumption also aggravates dry mouth for CPAP users, avoid alcohol.
About 40% of CPAP users experience mouth leaks. Your CPAP therapy will not be as effective with mouth leaks and dry mouth. Breathing through your mouth causes high unidirectional airflow and prevents moist air from the lungs passing over the nasal musosa. This results in drying, nasal congestion, and often causes flu-like symptoms when awakening in the mornings.
Untreated dryness causes damage to the teeth and gums.
If you are experiencing dry mouth from your CPAP be sure to use your humidifier.
“Rainout” is when condensation builds up in the tubing or the mask.
Rainout is usually caused if your room is kept very cool. The warm humidified air hits the cooler room air causing condensation in the tube and mask. When air cools, the amount of humidity (moisture) the air can hold reduces causing the humidity to “rain”. The amount of water that air can carry depends on temperature. Warmer air can carry more water then cooler air. So, as the warm air coming out of your CPAP cools, it can carry less moisture and in-turn causes moisture “rain” in the tubing and/or mask.
SOLUTIONS
1) Try turning the humidity level down on your CPAP’s humidifier. (No lower then “3″ though)
2) You can try to raise the temperature in your bedroom a bit. The closer the temperatures of the room and the humidifier the less chance of “rainout”.
3) Run the air tubing beneath your blankets to try and keep it warm.
4) Wrap the tubing with an insulation. There are tubing wraps on the market. Tubing wraps provide up to 20% increase of humidity to the mask.
Restless legs syndrome (RLS) is a neurological disorder characterized by unpleasant sensations in the legs and an uncontrollable urge to move when at rest in an effort to relieve these feelings. RLS sensations are often described by people as burning, creeping, tugging, or like insects crawling inside the legs. Often called paresthesias (abnormal sensations) or dysesthesias (unpleasant abnormal sensations), the sensations range in severity from uncomfortable to irritating to painful.
The most distinctive or unusual aspect of the condition is that lying down and trying to relax activates the symptoms. As a result, most people with RLS have difficulty falling asleep and staying asleep. Left untreated, the condition causes exhaustion and daytime fatigue. Many people with RLS report that their job, personal relations, and activities of daily living are strongly affected as a result of their exhaustion. They are often unable to concentrate, have impaired memory, or fail to accomplish daily tasks.
Tags: restless leg syndrome
Firstly, and Most importantly talk to your pediatrician if you think your child is showing signs of sleep disorder. Here you will find a few signs that your child may be experiencing a sleep disorder..
Snoring
Problems Sleeping through the night
Unusual events during their sleep
Breathing pauses while they are sleeping
Difficulty staying awake or irritability during the day
Poor School performance
Constant movement in sleep
Children sleeping can often be a BIG problem. Often it is a hyperactive child, nervousness, or maybe grandpa just let them visit the candy drawer too many times! But adequate sleep is vital in children and adolescents. Lack of sleep will have very negative effects on your child’s performance in school, their extra curricular activities, relationships, as well as their behavior.
A Lack of sleep in children can cause..
Accidents and Injuries
Mood Problems
Performance Problems
Memory Problems
Behavior Problems
Concentration Problems
Slowed Reaction Times
Tags: children sleep disorders
COPD stands for Chronic Obstructive Pulmonary Disease. People suffering from COPD literally have to fight for breath.. Lying down increases the difficulty of breathing for those suffering from COPD. COPD will cause sleep disruption and also destroy the quality of sleep. When patients with COPD enter their REM sleep the experience a decrease in their oxygen saturation. This decrease can make the patient hypoxic with possible serious consequences. Hypoxic literaly means “low oxygen”