![]() ![]() CPAP involves wearing a mask that fits into the nostrils, underneath or over the nose, or over the nose and mouth, through which pressurized air is delivered via tubing from a machine to keep the upper airway open during sleep. Talk to a medical professional if you find it difficult to fall asleep, you wake during the night, or you get poor quality sleep.Continuous positive airway pressure, or CPAP, is the most common treatment prescribed for obstructive sleep apnea (OSA). 30% of adults have symptoms of insomnia, according to the American Academy of Sleep. ![]() Sometimes making lifestyle changes isn’t enough to improve your sleep quality and help you get the rest that you need. Set aside some time during the day to process, reflect, and meditate on your thoughts. Putting aside stressful and worrying thoughts until bedtime can make it difficult for you to fall asleep, and these thoughts might wake you up in the middle of the night.Take a bath, color, write in a journal, paint, listen to soothing music, read, stretch, or do a puzzle. Don’t drink alcohol, especially before bed.Avoid eating large meals before bedtime.Avoid consuming caffeine, or stop drinking caffeine early in the day.This will discourage you from checking it throughout the night. Silence your phone and set it on the other side of the room.Regular physical activity is good for your health, and it can help you fall asleep at night. You should have a comfortable mattress, pillows, and a blanket. Your bedroom should be dark, cool, and quiet. If you decide to take a nap, limit your shuteye to 10 or 20 minutes.Choose a bed time and wake time that will help you meet the recommended number of hours for sleep each night. Creating a good sleep environment, establishing a routine, and making healthy decisions can help improve the quality of sleep that you get each night. Try making changes in your lifestyle that promote better sleep. Try thinking about something else or nothing at all. Don’t fixate on the fact that you’re not sleeping when you should be sleeping. If stress or worry are keeping you up, try to think about positive things instead of dwelling on negative thoughts.Try white noise or a sound machine to help you fall asleep. Some people are easily distracted by noise outside of their home, and some people find silence unsettling.According to the National Sleep Foundation, the ideal sleep temperature range is between 60 and 67 degrees Fahrenheit. Turn off all lights and sounds if you failed to do so before bed.Relax, focus on your breathing, and tell yourself that you’re tired. Try folding laundry, organizing your junk drawer, or reading the classifieds. If you can’t fall asleep after 30 minutes, get out of bed, stretch, and do something low-key or tedious.As with falling asleep, don’t give up too soon. ![]()
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