Many people nowadays suffer from sleep apnea, which is considered a serious health condition that can disrupt sleep and impact the overall quality of life. If left untreated, this condition may cause severe health complications including stroke, high blood pressure and heart disease.
Fortunately, there are easy yet effective treatments and lifestyle choices you can try to manage this condition and improve your quality of sleep. Here are three quick fixes that guarantee to make a big difference in your health and improve your sleep apnea symptoms effectively.
Choose the Right CPAP Mask
One of the most effective treatments you can try when dealing with your sleep apnea symptoms is Continuous Positive Airway Pressure (CPAP) therapy. This therapy requires the use of a specific CPAP mask that fits comfortably over your nose or mouth and provides a steady stream of air to keep your airways open while you sleep. But how do you choose the right mask that will help you achieve the best results and ensure a comfortable night’s sleep?
When looking for the right type of sleep apnea mask, explore the different types available to learn which one best suits your needs and preferences. For example, you should learn the difference between the CPAP nasal mask Vs. full face mask to get a better understanding of how these masks differ in terms of comfort, fit and overall design. This knowledge can help you make a more informed decision when shopping for a particular model that best suits your symptoms and provides the most comfort while you sleep.
For example, the full CPAP mask completely covers your nose and mouth, which makes it best suitable for people who breathe through their mouths during sleep. This type of mask is specifically designed to deliver a continuous flow of air pressure to keep the airways open and treat effectively obstructive sleep apnea symptoms. Compared to it, the nasal CPAP masks as their name suggests only cover the area around the nose which makes them highly suitable for those who breathe primarily through their noses during sleep.
This mask features a much lighter design that comes equipped with adjustable straps or headgear that help to hold it securely in place during use. Some types of nasal masks for sleep apnea also come with additional features such as gel cushions and quiet operation modes that further enhance their effectiveness and comfort.
For example, the specific gel cushion features provide a softer and more comfortable seal around the nose, and improve the mask fit. This in turn can reduce the risk of developing any skin irritations especially if you have sensitive skin and you need to wear the mask for a prolonged time.
The quiet operation modes, on the other hand, can significantly reduce the noise that comes out from the CPAP machine, particularly from its exhalation ports. This is an especially beneficial feature for couples who sleep together or individuals sensitive to noise during sleep. You can also enjoy sleeping in a much quieter and peaceful environment and improve your overall apnea symptoms effectively.
Quit Smoking
Smoking is considered the number one leading cause of death. People who smoke are more likely to develop serious health issues such as lung cancer, heart disease, and respiratory disorders like chronic obstructive pulmonary disease (COPD) and sleep apnea. When you light a cigarette, more than 7,000 harmful chemicals are released into the air, of which around 250 are known to be cancerous and incredibly toxic.
Some of these chemicals include substances like hydrogen cyanide, carbon monoxide, and ammonia which may worsen your respiratory health issues, in particular your sleep apnea. For this reason, the best thing you can do is quit smoking. While this sounds easier said than done, quitting smoking is one of the most important steps you can take to improve your sleep apnea symptoms. If you are struggling with breaking this harmnful habit on your own, don’t hesitate to seek assistance from healthcare experts or participate in specialized anti-smoking programs.
This can help you get a better understanding of how smoking affects your health and learn new and effective strategies that can help you to successfully quit it. For example, you can try counselling or behavioural therapy that focuses on changing your habits and adopting a new lifestyle. These simple approaches can provide you with the needed support through your periods of craving and guide you towards finding the best solution that can help you get rid of this harmful habit.
Maintain a Healthy Weight and Lifestyle
In addition to deciding to quit smoking, you should consider changing other bad habits that may contribute to your sleep apnea symptoms. For example, if you have an excess weight you want to get rid of, consider adopting a healthier lifestyle. To achieve this, and make powerful changes in your life, start by learning the differences between healthy vs unhealthy eating.
If you are unfamiliar with what type of foods to consume to lose weight, educate yourself by learning more about unprocessed food, and the benefits of eating whole, balanced meals mindfully. You may as well consult yourself with a healthcare professional who can advise you on what kind of diet and lifestyle changes you need to make to achieve your target and maintain a healthy weight.
For example, they may advise you to enrich your diet with fruits, vegetables, whole grains and lean meat and avoid eating processed foods, sugar, and saturated fats. They may also recommend you some type of exercise that best suits your age, and lifestyle and supports your health goals. Exercises like brisk walking, cycling or swimming are considered less intense and more suitable for people with sleep apnea who have breathing problems.
Unlike running or engaging in highly intensive anaerobic workouts, these exercises are gentler for your lungs as they don’t put an excess strain on your respiratory system. Making these simple, yet powerful changes in your lifestyle will help you not only to better deal with your sleep apnea symptoms but also elevate your health and quality of life. You can also learn to respect your body and treat it with care by adopting much healthier and mindful choices in your daily routine.
