How to Sleep with Sleep Apnea

how to sleep with sleep apnea

Sleep hygiene tactics are very important if you want to get at least eight hours of healthy, replenishing sleep every night and ward off the risk of insomnia.

By being aware and learning to deal with common distortions, like how to sleep with sleep apnea, you can find way to get a good night’s sleep.

It’s a good idea to experiment. What works for some people to help them sleep might not work effectively for others. Knowing the best sleep technique that works for you is very critical to your well-being.

The first method to enhancing the quality of your sleep, especially if you are suffering from sleep apnea, is figuring out how much rest you need.

While requirements for sleep differ from one individual to another, a good number of healthy people require at least 7 to 9 hours of sleep every night to stay active and sharp.

One of the most crucial techniques for attaining a sound rest is to get back in sync with your body’s natural sleep-wake rhythm.

If you maintain a regular rest schedule, hitting the bed and rising up at the same time each morning, you will feel more reinvigorated and recharged than if you sleep at different times on the same number of hours.

What is apnea sleep disorder?

Sleep apnea, which is one of the causes of insomniais a common sleep disorder that happens when a person’s breathing is distorted during sleep.

A person with untreated sleep apnea repeatedly experiences brief disruptions in breathing during sleep. The body and the brain may not get enough oxygen as a result of repeated distortions in normal breathing, which can be of concern, particularly if  it happens frequently during the night.

Sleep apnea affects millions of people all over the world, and is quite common and people will often go back to sleep without waking.

However, if it is disrupting your rest, here are three quick tips on how to sleep with sleep apnea:

1. Before sleeping, try doing an abdominal breathing exercise. Breathing from the abdomen helps to calm nerves and other organs in the body and makes you feel good.

2. Meditation has also been proven by those suffering from insomnia as an effective way to help people get a good night’s sleep.

3. Medical experts suggest a few minutes of quiet time to meditate before hitting the bed. Meditation not only helps calm the body, it also helps free the mind from unwanted clutter.

How to Sleep on Planes – Top 5 Tips

Business woman sleep during flight airplane cabin

If you are due to go on a long haul flight, it’s important to know how to sleep on planes.  After all, if you forgot to pack a book and you’ve already seen all the in-flight movies, there’s not much else to do. So if you’d like to know how to sleep on a plane, try following these suggestions provided by the editor in chief of johnnyjet.com:

How to Sleep on Planes Tip #1 – Find the best seat in coach where you can comfortably sleep on a plane

Check your seat the day before your flight and see if you can find a seat next to the window or an exit row, unless you’re the superstitious type and don’t want to tempt fate.

The exit row will give you more legroom space and you can use your carry on back as a footrest. Avoid seats that are near the comfort rooms or the flight steward’s stations, as most people love hanging out in these areas of the plane and their noise will interrupt your sleep.

How to Sleep on Planes Tip #2 – Look for Airport shops that sell sleep props before you board

Bring your own travel pillow or you can shop for one at the airport. There are a lot of shops that sell sleep props like travel pillows and travel halos that can keep your head from rocking. Also consider shelling out on a quality pair of noise-cancelling headphones for listening to some soothing music to help you sleep right away and keep out unwanted noise. Bose QuietComfort 3s are a particularly popular choice with frequent flyers.

If you;re serious about wanting to know how to sleep on a plane, then you’d better bring some essential props beforehand.

How to Sleep on Planes Tip #3 – Buckle your seat belt over your blanket or jumper and not under

Making sure the attendant can see that you are already buckled up will avoid the risk of them waking you up if there is any turbulence. Remember to take care of your basic needs first before you sleep. Make sure to visit the restroom, bring some snacks and water and tell the flight steward before you sleep not to wake you up when they will serve the meals. That way you can sleep on the plane without being interrupted.

How to Sleep on Planes Tip #4 – Wear comfortable clothes when flying

Long flights can be stressful especially when you’re seated in an uncomfortable area of the plane. Temperature changes when you are on board, so your outfit should also be flexible. You can avoid flight discomfort by wearing plenty of layers like wraps, cardigans, sweatshirts, vests and light jackets.

It’s also be wise to choose clothes that are made with breathable fabric materials like cotton, silk or linen so that the air and moisture can easily pass through. Bringing your own PJ’s is also recommended than wearing the PJ’s provided on board. That way you would have a more comfortable sleep on the plane, especially on red-eye flights.

How to Sleep on Planes Tip #5 – Make yourself drowsy before flying

Avoid taking sleeping medication to make yourself drowsy for a red-eye flight. It’s hard to fall asleep on a plane easily when your mind is racing with different thoughts and your eyes are still wide awake. The best option is to tire yourself out before your flight, so that sleep becomes effortlessly for the entire flight.

Following these tips will come in useful if you want to know how to sleep on planes, and arrive at your destination feeling fresh, relaxed and ready to make the most of your time at your destination.

Are There Psychological Changes that Can Help Me Sleep Better?

is anxiety stopping you from sleepingAnother night spent tossing and turning in bed? Before you start losing hope, know that you are not alone. You might not know it, but every night there are plenty of other people begging the universe to ‘help me sleep!’

The key to dealing with your insomnia problem is identifying the cause. There are many possible reasons why sleep evades you night after night.

Sleep experts say that among the most common causes of insomnia are psychological conditions. This can mean anything from stress to depression and anxiety. In fact, most temporary insomnia attacks are tied to specific triggers such as stressing over major exams, suffering jet lag, or recovering from a painful breakup. Often, once you are able to overcome these situations, your sleeping pattern goes back to normal and you’re no longer constantly wondering ‘what can I do to help me sleep!’

How to sleep better by facing the mental causes

However, if you are suffering from chronic or recurrent insomnia, it’s possible that your sleeplessness is a symptom of a particular mental or physical issue. As mentioned, it can be caused by stress, depression, or anxiety. It may also be the result of bipolar disorder or a traumatic experience.

Instead of fretting over what you can do to help me sleep, ask yourself questions to help you determine if there are monsters in your mind that you need to battle. Are you stressed or depressed? Do you often worry about everything? Is there a recent event that triggered the insomnia attack?

As the saying goes, sometimes it’s all in the mind. Recognizing signs of a psychological issue can help you make the appropriate lifestyle changes so you can stop the nightly battle with sleeplessness. It will also help you decide if it’s time to visit your doctor. Finding out what’s causing your insomnia is the first step to knowing how to sleep better.

Help Me Sleep! – What Are The Health Risks of Not Getting Enough Sleep?

sleeping healthily is important for your mind and bodyIt’s often said that you need 8 hours of sleep every night. The truth is, different people need different amounts of sleep. You could be getting 8 hours of sleep every night but still feel sluggish in the morning, leaving you to wonder how to sleep better. So even if you clock in enough hours of sleep every night, it’s still possible that you are suffering from insomnia.

If you often wake up tired and wishing you knew how to sleep well, then it’s time to take action. Go through the insomnia checklist, do some research on possible causes of insomnia and consider whether you should see your doctor, because when left untreated insomnia can pose some serious health risks.

Healthy sleep is vital for your health

Sleeping is not just an optional activity at the end of the day. It is a crucial process that we all need to survive. During sleep, the body heals damaged muscles and tissues. It is also when we’re asleep that the nerves in our brains go on overdrive, storing our memories and helping us process our emotions. In other words, many important processes occur inside our bodies while we’re asleep. But if you spend hours lying awake thinking “help me to sleep,” your body will not be able to do its job. Restorative sleep is important.

This is why chronic insomnia could contribute to many health problems, including heart disease, high blood pressure, diabetes, obesity, musculoskeletal problems, and even psychiatric disorders. That’s a scary list that you wouldn’t want to have to deal with. So before it even gets to that point, take deliberate steps to find ways on how to sleep more healthily. Not only will you experience the immediate benefits of improved sleep, you will also help your body do its mental and physical repair work at night.

Help Me Sleep! – Which Natural Remedies Help Me to Sleep?

help me to sleep with a glass of milk

If you’ve had another sleepless night spent thinking, “How can I sleep?” then before you tear your hair out of frustration, take a deep breath and look around your home. Some natural remedies that can help you find out how to sleep better might already be in your kitchen or bathroom.

To help you battle the nightly insomnia monster, here’s a list of popular natural remedies that can help you discover how to sleep better:

Sweet foods for sweet dreams

While it is not advisable to indulge in heavy meals and high-sugar foods late at night, some experts say a small sugary snack can help. A cookie or granola bar 30 minutes before bedtime might do the trick. When taken in the right amount and time, sugar acts as a sedative. Another trick on how to sleep faster is to add a tablespoon of honey to decaffeinated tea.

The magic of milk

There’s a good reason our moms gave us a warm glass of milk before bedtime as kids. Scientists believe that the chemical tryptophan that’s present in milk helps prepare the brain into sleep mode. Warm milk is also believed to help relax the body, so drink a glass before you hit the bed.

Leave it to lavender

The wonderful smelling plant has long been used to help people relax. More recently, research has shown that it has sedative properties, making it an ideal natural remedy to help people that ask their doctor ‘help me sleep better’. Another great thing about lavender is that it works quickly. Put on some lavender oil on a burner, slip a sachet under your pillow, or put a few drops into your night-time bath for a good night’s sleep.

Here’s hoping these natural remedies will do the trick for you. Keep this list in mind and make sure you have the items in stock for those emergency insomnia nights when you’re left wondering ‘how can I sleep!’.

The Health Benefits of a Good Night’s Sleep

a good night's sleep helps you feel healthier and more energetic

Overcoming your insomnia is already a feat in itself. But being able to do so will not only give you more hours of restful sleep, it can also lead to great health benefits. Many people don’t realize that not knowing how to get enough sleep can contribute to some serious health problems. Conversely, getting your daily dose of good night’s sleep can bring about surprising results.

So if you’re always wondering how to sleep better, act fast. Discover the different types of remedies and medical treatments that can help you. Learn relaxation techniques that can boost your chances of sleeping well, and gain all the health benefits that come with restorative sleep.

  1. Better immune system – When you sleep, your body works overtime to repair cells, tissues, and muscles. Knowing how to sleepwell keeps your immunity system strong, protecting you from viruses like flu and colds.
  2. More energy – When you are not tired and drowsy, you will have more energy to take on the day’s activities. When you get enough sleep you will feel more refreshed and invigorated.
  3. Healthier heart – Sleeping well contributes to your overall health and reduces the possibility of developing health problems such as heart disease. Like any other body organ, the heart is made up of muscles that need to be constantly maintained and repaired.
  4. Improved memory – While you are sleeping, the brain strengthens your memory and stores away all the information you learned during the day. When you’re trying to learn a new skill, you have greater chances of remembering the new things you learned after a good night’s sleep.
  5. Healthy weight – When you don’t get enough sleep, certain hormones in your brain are created and these can trigger you to feel hungry more often. This can lead to unnecessary weight gain.

With so many benefits, it’s no wonder insomnia and a lack of sleep can make you feel rundown. So take advantage of all the useful advice on this website on how to get to sleep for more hours every night.