When you want to feel energized and refreshed first thing in the morning, sleep apnea is the last thing you need to be worrying about.
The majority of adults require between seven and nine hours of sleep. Sleep apnea means that you get no where near this number of hours sleep. How can you combat this? Simple remedies include a good quality bed, changing routine to a simpler more relaxing one prior to going to bed and maybe even a hot drink.
With your bed there's a number of key indicators (as well as suffering sleep apnea that is!) when you need a new one such as being sleepy in the morning, waking up during the night due to creaking or regularly waking up with aches and pains.
There are literally hundreds of bed manufacturers so it's not surprising that many people do not make the right choices when buying a new one. Check our simple tipsto ensure you invest in a comfortable bed which suits your individual needs:
- Decide what is important for your new bed (price, size and shape, the ability to easily turn the mattress etc.)
- Try out a number of beds of different types and lie on them for at least 5 minutes. Try getting in to your normal sleeping position and turn a few times.
- Buy a bed with the correct support and comfort for your weight and build - you will need professional advice for this.
- If you are buying a double bed fo rtwo of you, try it together.
- Take your time and find one that's right for you.
- Remember that you get what you pay for and it is suggested that you always spend as much as you can on your new bed.
If you are having trouble sleeping, your bed may not be the issue. Many people experience sleep pattern changes which may lead to loger term problems in sleeping. Patterns in those aged over 50 differ from those of a younger person in the following ways:
- Waking up several times during the night
- The non REM sleep is not as deep
- They may sleep and nap more during the day.
- During sleep, body temperatures do not drop as much as younger people
- A preference to go to bed earlier and wake up earlier
Therefore, over 50s may feel the need to adjust daily routine in order to fit sleeping patterns and so the following steps may help you sleep better:
- Do 20-30 minutes exercise three times a week - even walking
- If you want to nap, only do half an hour.
- Get fresh air! Studies show those exposed to plenty of natural daylight tend to sleep better at night.
- Sleep in a cool, dark room.
- If you have trouble going to sleep, stay calm
- Don't drink caffeine in the evenings including Chocolate, tea, coffee and coke.
- Limit intake of fluids before bedtime to save having to get up during the night
- Eat properyl but not too much or too little - physical discomfort will make it difficult to sleep
- Try to get into a routine to 'set' your biological clock.