Everyone wants a good restful night’s sleep, however when you have untreated Sleep Apnea sometimes lack of sleep is inevitable. Sleep Apnea can affect your entire life and even your relationships.
Small lifestyle changes can make a huge difference:
Sleep position- Avoid sleeping on your back. Sleeping on your back allows your tongue and throat muscles to relax easier and fall backwards into your airway and blocking it. For those with mild Sleep Apnea, just changing sleeping positions can relieve some obstructions. Sleeping elevated can also help reduce snoring.
Diet and Exercise- Patients with Sleep Apnea who are overweight should attempt weight loss. With diet and exercise you will see a positive impact in your sleep and reduction in daytime sleepiness.
Watch your diet. Some examples of foods to avoid before bed are:
Red Meat – Loaded with proteins and fats keep your body working when you are trying to rest
Celery – A natural diuretic that pushes water thru your system can wake you up in the middle of the night for a bathroom break
Dark Chocolate – This healthier form of chocolate is loaded with caffeine and may complicate your efforts to receive a restful night sleep
Spicy Foods – Can cause indigestion in some people making it difficult to get comfortable and sleep well at night.
It is also suggested to avoid heavy meals within three hours of bedtime. If you are hungry before bed, a lighter snack is recommended such as a bowl of cereal, cheese and crackers, or peanut butter on toast will be your best bet for a successful night’s sleep.
Smoking, Alcohol and Drugs
Quitting or reducing smoking and alcohol consumption will help relieve certain Sleep Apnea issues. Avoid drinking alcohol and smoking 3 to 4 hours before bedtime.
Being diagnosed with Sleep Apnea is bad enough, but your doctor is now telling you that you need to sleep with bulky loud machine and a mask! No Thanks!!
With a custom made night guard we have helped patients just like you improve their sleep simply by them using their night guard rather than the old bulky CPAP machine. We have even had many thanks form the patients spouse, because now not only is the patient sleeping better but so is their spouse (no more snoring loudly).
If you are ready for a life change and a chance to feel better and be more energetic, then give us a call today and we can put you on your way to a better life and better sleep.
We look forward to taking care of you 864-244-3211.
Dr. Daniel A. Nickles
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