Do you feel weariness even after a good night’s sleep? Do you wake up often during the night? Do you snore? If yes, then you may be suffering from a condition known as obstructive sleep apnoea (OSA).
Obstructive sleep apnea is the most irritating but untreated condition. Most of us may have the problem but it lacks awareness.
OSA is definitely not a sleeping disorder problem that can be simply managed with a sleeping pill.
If you are weary with OSA, can be cured by making a few lifestyles.
Follow Regular Exercise
Being obese or overweight is one of the key risk factors for sleep apnea. Various studies have shown that losing weight may improve the condition. Therefore it is important to follow a regular exercise schedule as physical activity will aid in weight loss.
A Healthy Diet can Help You
A healthy diet that is low in fats and calories also leads to weight reduction. This is a proven matter which consequently helps patients with sleep apnea. Avoid Cholesterol rich and saturated fat food from your menu. Avoid foods like deep-fried, butter, high-fat dairy foods, processed meats, red meat, etc. Show a minimalistic attitude towards sugary foods items such as sweets, bakery items, sugary drinks as well as processed or refined foods which increase the number of unwanted calories and can lead to weight gain and accumulation of fat. Reduce the intake of salt in your diet.
Increase your intake of fruits, vegetables, and salads which are the best sources of vitamins and minerals, are low in calories, and are rich in dietary fiber. Have more whole grains such as whole-wheat flour, whole-grain bread, high-fiber cereals, brown rice, oatmeal, which are good sources of fibers and nutrients.
Quit Alcohol
Research suggests that alcohol consumption relaxes the muscles in your throat, which can worsen obstructive sleep apnea.
Quit Smoking
Research suggests that smokers are three times more likely to have obstructive sleep apnea than are people who have never smoked. It can increase the amount of inflammation and fluid retention in the upper airway.
Practice Good Sleep Habits
Reducing screen time by reducing the use of gadgets such as mobiles, laptops, etc before sleep is recommended. Take care of your overall stress levels with the help of activities such as yoga and meditation.
Sleep on Your Side
Sleeping on the back can increase the likelihood that the tongue and soft palate will fall back into the airway, causing airway obstruction, snoring, and sleep apnea. Sleeping on the side will avoid this.