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University Of Washington Sleep Apnea Article
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Using Common Sense Methods to Help Relieve Sleep Apnea Symptoms
Common sense methods come in handy when it comes to relieving sleep apnea symptoms. It is important to always sleep using a pillow under your head for elevation purposes. Buy regular sized pillows as opposed to oversized pillows. Sleep on either your left or right side and never your back. Sleeping on your back could cause your tongue to fall back in your throat and block your airways. Medications that are geared to improve a stuffed up nose could be somewhat helpful in decreasing episodes of sleeping apnea. However the effects will probably only be temporary. Nose sprays can improve loud, habitual snoring slightly but not significantly.
Be aware of your sleep habits. Go to bed and get up at the same time every day and do not go to bed until you feel sleepy. This will help normalize your sleep and get your body into a rhythm. If you do go to bed and you find that sleep does not come easily, don't try to force sleep. Instead get out of bed and get involved with something else (such as reading or tidying up) and then return to bed when you feel tired again. If you wake up in the night and are having a sleep apnea episode stay calm until it passes. The worst thing you can do is become overwhelmed with fear. Once regular breathing commences, relax your mind and body enough to drift back off to sleep.
A bedroom that is conducive for sleep should be quiet and dark and have a temperature that is not too warm and not too cool. Adequate humidity and ventilation is necessary and air that is too dry is likely to cause a person's nose to contract and become uncomfortable. Keep out light and any and all distractions by wearing an eye mask and/or earplugs. A bedroom is meant for two purposes, sex and sleeping and nothing else. Reserve your television watching, your computer time, your work, your exercising and your eating and drinking for other rooms in your home.
Don't do anything that will make you excitable or "over stimulated" before bedtime such as exercising, dancing, watching television or a movie, playing video or computer games, and so on. Instead opt for some light reading (no murder mysteries or scary stories though!), some light hearted conversation in person or over the telephone or listen to some relaxing music. As a nice alternative, to listening to music, open your mouth and sing a song of your own. Singing is "a wonderfully enlivening activity that increases happiness and inner peace."
Learn to de-stress in every way that you can so relaxation will come easily to use. Stay connected to others on a regular basis and seek the support you need from other sources. Remember that "no man or woman is an island" and there is nothing whatsoever wrong with asking for help occasionally. Also make sure you include enjoyable activities into your day that both serve to relax and rejuvenate you. Go for walks, take a pottery class, paint, do aerobics, bird watch, go for drives, go shopping or just hang out with friends. If it makes you happy then it is likely to be an excellent stress buster that can also contribute to a good night's sleep.
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