How to avoid Sleep Apnea On Your Most Comfortable Mattress
Some people are genetically inclined to sleep apnea, a problem that affects countless numbers across the United States, and can lead to even worse health problems down the road. New science has shown that your most comfortable mattress may not be the problem.
What is Sleep Apnea and How Can We Get Over It?
According to a leading MD specializing in sleep science, there are a couple different kinds. “When you think of sleep apnea, there are two essential types. There’s obstructive apnea and central apnea. Obstructive apnea is the kind of apnea that’s noisy, socially disruptive, and associated with snoring.” This is usually the kind of apnea most sufferers are familiar with. The second type, central apnea, can be even more deadly. Somers says that this is often can happen during flights or trips to higher altitudes. “The low carbon dioxide that is generated by being at altitude causes the central apnea, which we also know as Cheyne-Stokes breathing. It’s a nonobstructive apnea that occurs because of the lack of the central drive to breathe.” While this is usually temporary and will result in normal rest after we get back home, obstructive apnea can be chronic, leading to long-term health issues. In a recent study, obstructive sleep apnea was associated with a 90% increase in the risk of hypertension and related heart diseases.
Lifestyle Changes are Usually the Most Effective
There are many things you can do on a daily basis to avoid sleep apnea. These suggestions are simple lifestyle changes. Yep, that’s it. You can be sleeping like a baby in no time by following a few simple recommendations. In fact, most doctors will recommend lifestyle changes over surgery. They are less invasive and tend to work better and have less complication.
A few Suggestions
Don’t drink alcohol before bed. Now this may be difficult for those of you who like to go out for a couple of drinks on the weekends. But no fear. Every once in a while wont affect your sleep-cycle. It the every evening drinkers that have something to worry about. The body does not sleep as well after consuming alcohol and if it’s night after night it can really add up. Practice sensible eating habits. This means not eating too much right before bed. Also, if you can, eat a light dinner made of vegetables and proteins. Save your cabs for the afternoon, when your body will have plenty of time to process them. Lose weight to improve airflow. If you’re over weight and not sleeping well, try and lose 5-10 lbs and see if your situation improves. Being overweight can cause less airflow in your blood and veins, making it hard to get a good night’s sleep. Meditate before bedtime. Even if it’s just for 5 or 10 minutes. By giving your mind a chance to clear itself of the monkey chatter from your day, you will fall asleep in a much more peaceful way. Your dreams will be better and you’ll wake up feeling refreshed. Make sure your bedroom is cool and dark. The best sleep environments are in dark and cool rooms. The body’s temperature raises when asleep and so its important to counteract this with a nice cool, dark room. Don’t expose yourself to artificial light 30 to 60 minutes before bed. Dr. Robert Oexman, director of the Sleep to Live Institute, says “to prevent sleeping problems, avoid any exposure to blue light 30 to 60 minutes prior to bed. That means, no TV, tablets, computers or smartphones. Ideally, you want your environment to be dimly lit so your body can start naturally producing melatonin.” Exercise in the morning. Having a solid morning exercise routine will work wonders on the quality of your sleep. This is because of a couple reasons. First, by getting exercise your body will naturally be more tired. Second, by setting your routine in the morning your body will eventually wake up in the morning and anticipate the exercise. Spend 20 min in the sun every day. Getting outside is a key part of setting your body’s clock for a normal sleep-wake cycle. It’s not just the cycle that is helped though, the sun helps your body produce melatonin, the hormone that regulates your sleep. These are just a few examples of lifestyle changes to consider if you’re having a hard time falling asleep. There are also sleep masks, strips, and other external cures, but Somers emphasizes that lifestyle changes are usually the most effective.
Your Most Comfortable Mattress
One final suggestion is to make sure you’re sleeping on the most comfortable mattress you can find. We suggest giving Nectar Mattress a try. Nectar is healthier to sleep on, firmer for support, softer for rest, and a touch bouncier than other premium memory foam mattresses. In fact, you can try a Nectar mattress risk-free for a full year. If you are not 100% happy, we will pick up the mattress for free.