IS IT SLEEP APNEA?
I'm tired all the time, does that mean I have sleep apnea?
First, it’s important to look at your sleep environment. Are you setting yourself up for a good night's sleep? Are there loud noises, pets or kids that frequently wake you up at night? If yes, try making changes to your environment with white noise fans, earplugs or keep pets out of the bedroom. If you or your loved one is still tired and cranky after getting a full night's sleep, then a breathing issue may be the cause.
Some deep sleepers, sleep right through their breathing issues which is even more dangerous because their body isn't waking them up to breath. If someone stop breathing even briefly, gasps or puffs air then there is likely a breathing issues. See below for more sleep tips...
A better
night's sleep
Below are some tips for getting a good night's sleep. This is referred to as SLEEP HYGIENE.
Sleep hygiene refers to the habits and practices that promote quality sleep.
It's crucial for physical and mental well-being, impacting everything from
mood and energy levels to immune function and cognitive performance.
TIPS FOR QUALITY SLEEP
1. Regular Sleep
Schedule
Consistent bedtime and wake-up time, even on weekends
4. No Screen Time
1-2 Hours Before Bed
Blue light from electronic devices suppresses melatonin production
2. No Caffeine or Alcohol
Before Bed
These can interfere with sleep by stimulating the nervous system
5. Exercise Regularly
Physical activity during the day promotes better sleep, but avoid strenuous exercise close to bedtime
3. Relaxing Sleep
Environment
Keep your bedroom dark, quiet and cool
6. Nap Wisely
Short naps (15-30 min) can be beneficial, but avoid long or late-afternoon naps that disrupt sleep patterns
7. Get Enough Sleep
Most adults need 7-9 hours of quality sleep per night
8. Manage Stress
Stress can interfere with sleep. Find healthy ways to cope with stress, such as exercise, meditation, or yoga
9. Avoid Heavy Meals Before Bed
Eating a large meal close to bedtime can make it difficult to fall asleep
10. Comfortable Bed
Invest in a supportive mattress and pillows that promote good sleep posture
11. Nasal Strips
Widens the nostrils, increasing airflow and relieves nasal congestion from colds or allergies
12. Mouth Tape*
Keeps mouth closed & forces nose breathing. Helps sinuses stay open, filters the air & keeps irritants out.
13. Melatonin
Short term solution for changing sleep schedules. Helpful for falling asleep faster. Don't use for longer than 1-2 months.
14. Dental Snore Guard
Snoring but don't have sleep apnea? Anti-snore mouth guards from a qualified dentist help you & your partner sleep better.
*Consult a health-care professional before using
