I have had a lot of sleeping problems since I was very young, and I’m always tired. I’m pretty sure I have sleep apnea, and I know I snore. When I have fallen asleep in the chair, while watching television, I occasionally wake myself up after I stop breathing or snoring. I’ve also been told that I’m a very restless sleeper, tossing and turning all night. Could this also be caused by the sleep apnea/snoring, or is this another issue? I know I could I should see a doctor, but I’m not that worried about it yet. Also, I have horrible health insurance, and I doubt it would be covered. But are there other things I can try? Foods that may help me relax, or foods to stay way from? I don’t exercise much now. But even when I regularly did a couple of years ago, I still had problems.
My problem isn’t insomnia. I can get to sleep pretty easy, but just don’t sleep well.
It could be insomnia(the doctor can give you pills)
Don’t watch TV, computer or use your cellphone an hour or less before you sleep
Cut of all light supply,curtains and door, maybe sleep with eye cap
Don’t eat or drink caffeinated foods(Coffee,chocolate) only veggies and water for a while- detox
write down everything you need to remember before you sleep as to avoid stress
Listen to peaceful music with earphones
Sleep apnea can be dangerous, you may need to sleep with oxygen, seek medical help and this may aid you sleep
References :
It could be insomnia(the doctor can give you pills)
Don’t watch TV, computer or use your cellphone an hour or less before you sleep
Cut of all light supply,curtains and door, maybe sleep with eye cap
Don’t eat or drink caffeinated foods(Coffee,chocolate) only veggies and water for a while- detox
write down everything you need to remember before you sleep as to avoid stress
Listen to peaceful music with earphones
References :
Food and medicine have different effects on individuals. You have your own schedule, digestive traits, etc… if you’re having breathing problems you might want to try some form of menthol. I read that it would help and I tried it and I noticed some improvement.
It’s your choice, of course.
Just find something that works for you and take care of yourself.
References :
yes. it sounds a lot like sleep apnea.
being diagnosed and treated (with a CPAP) will likely fix most of your sleep and cognitive problems…
References :
http://www.sleepapneastore.ca/
Try to create conditions that are conductive to sleep. Paying attention to sleep hygiene can help prevent problems with sleeping and can even help overcome established insomnia. You are unlikely to get a good night’s sleep if you are uncomfortable, hungry, thirsty, or too hot or cold. So it is important to ensure that these factors do not interfere with your sleep.
•Make sure that your bed is comfortable. If the mattress is more than 10 years old, you probably need a new one. Choose a mattress firm enough to provide support, but not so hard as to put pressure on your hips and shoulders.
•Check that your bedroom is neither too hot nor too cold. Bed sheets and nightclothes made from natural fibres, such as cotton, draw moisture away from the body and help you maintain an even body temperature.
•Choose a calm decor, with warm, soft colours.
•Your bed room should be dark and quiet. If is not, try using an eye mask and earplugs.
•Ideally. Make your bedroom a peaceful haven associated with sleep. Do not use it for activities such as working and ironing.
•In the hour or two before going to bed, do not smoke, eat large or indigestible meals containing animal fats and refined carbohydrates, drink alcohol or caffeine-containing drinks, watch exciting or disturbing TV programs, read stimulating articles or books, or do strenuous exercise. Have a warm bath just before bedtime.
•Before going to bed, eat a light, sleeping inducing snack ( SEE Treatment ). Hunger can keep you from getting to sleep or can make you wake up during the night or in the morning.
•If you stay awake for more than half an hour after going to bed, get up, go to another room and do something else such as yoga or light reading, until you feel sleepy.
•Get into the habit of going to bed and getting up at the same times each day. Set your alarm to help you wake up, if necessary.
•Do not nap during the day.
•Exercise daily for a list 30 minutes.
•Try unless you are on shift work –to take full advantage of the bright early morning light by being awake then, rather than sleeping in a darkened room until mid-morning. The natural variation of light intensity throughout the 24 hours day has powerful effects on the brain’s pineal gland, which helps regulate our daily rhythms. Sleeping when it is dark and staying awake when it is light can help reinforce a healthy pattern of sleep and waking.
TREATMENT
Soporific snacks: A light, easy digested snack before bedtime can often prevent hunger pangs from disturbing your sleep. Moreover, certain foods or combinations can promote sleep. Such foods are high in carbohydrates and rich in vitamin B, Calcium, magnesium, essential fatty acid and the amino acid tryptophan, which is used by the brain to make sleep inducing chemicals. This combination of nutrients allows the tryptophan to reach the brain and may help you feel sleepier within about an hour.
Snack suggestions included:
•A wholegrain bread and lettuce sandwich
•Boiled potato mashed with a little oil
•Sliced banana with chopped dates
•Warm milk and biscuits
If you suspect that certain foods disagree with you, cut them out of your diet for a couple of weeks to see if this improves your sleep.
Check your medicines – ask your doctor whether any drug you are taking could be causing sleep problems
To prevent or reduce snoring :
•Lose excess weight.
•Don’t smoke.
•Reduce alcohol intake.
•Eat your evening meal at least three hours before you go to bed.
•Go to sleep and get up at roughly the same times every day.
•Use books or blocks to elevate the head of your bed by 7 to 10 centimetres.
•During a cold or an attack of allergic rhinitis, try gargling before bedtime with one drop of peppermint oil in cold water. This remedy enlarges the airway by shrinking the swollen lining of the throat.
•Use nasal strips (From pharmacy) designed to help you breathe correctly.
References :