Have you been told you snore when you sleep? Do you find yourself feeling drained throughout the day, even when it seems as though you should have had an adequate amount of rest? If either of these scenarios applies, then you could be suffering from sleep apnea in Columbus. Along with receiving treatment from a local sleep dentist, learn how these 5 bedtime habits can help you rest better!
What is Sleep Apnea?
The term ‘apnea’ means a pause in breathing. For people with sleep apnea, these lapses happen while they slumber, which causes them to awaken sometimes hundreds of times a night so oxygen can once again circulate.
An unfortunate result is they usually spend the next day feeling tired and lethargic.
How Sleep Apnea is Treated
The most common form of sleep apnea is obstructive sleep apnea (OSA), which refers to a partial blockage of the airway. Two of the main contributors to the problem are the tongue falling to the back of the mouth and the throat muscles relaxing while a person sleeps.
Two effective treatment options for OSA are a CPAP (continuous positive airway pressure) machine and an oral appliance. Still, there are other steps that can be taken to sleep better.
5 Bedtime Habit Changes to Consider
Along with receiving care from a sleep dentist, 5 simple changes to your bedtime routine can make a recognizable difference.
#1 – Read a book
When you take the time to read, it relaxes your mind and helps you wind down so you can have more purposeful rest.
#2 – Avoid caffeine consumption
Because caffeine is a stimulant, it can be the antithesis to a night of peaceful sleep. As a rule of thumb, you should avoid any afternoon or evening consumption.
#3 – Power off electrical devices
Electrical devices can also act as a stimulant. Your brain is a highly sensitive organ; thus, any electrical activity can prevent it from properly relaxing, which is vital to you resting effectively.
Thus, it’s best to discontinue any usage within an hour of retiring for bed.
#4 – Meditate
When you meditate, it helps to still and clear your mind of whatever has happened the previous day. Since there is no rigid way for it to be done, you can develop your own technique for unwinding and releasing any stressful thoughts so you can get the rest you desperately need.
#5 – Avoid food consumption before bed
To get the best rest possible, it’s a good idea to stop eating around two hours before you go to bed. That’s because your body can’t effectively relax when it still has food to digest.
Sleep apnea, untreated, can cause a decline in the function of your immune system, and it can lead to other health conditions like heart disease, stroke and obesity. With help from a sleep dentist and a commitment to making the necessary lifestyle changes, you can finally get the rest you need.
About the Author
Dr. Eric Buck is a graduate of The Ohio State University College of Dentistry. Since then, he has provided the absolute best in dental care to the Columbus area. A member of the American Academy of Dental Sleep Medicine, Dr. Buck treats sleep apnea at The Columbus Sleep Center, and he can be reached for more information through his website.