Like diet and exercise, sleep is integral to your physical, mental, and emotional well-being. Unfortunately, getting quality sleep at night can be difficult or near impossible for patients with obstructive sleep apnea (OSA). This sleep disorder causes stoppages in breathing when sleeping, denying your body adequate oxygen and sleep. Continued deprivation of these vital elements puts you at elevated risk of several diseases, including hypertension, stroke and heart disease.

Since sleep apnea can cause severe health consequences, learning what the best sleep position is and how to get better sleep can help reclaim your life. Not sure where to start? Dr. Tom Alexander, a sleep apnea specialist at Sterling Plaza Dentistry / Tom Alexander, DDS in Irvine, California, shares tips to improve your sleep hygiene.

Improved sleeping patterns for sleep apnea sufferers

OSA occurs when the soft tissues at the throat and tongue relax when sleeping, blocking the airway partially or wholly. While this pause in breathing occurs for a few seconds or longer, these episodes can recur up to a hundred times a night! Every time your brain senses oxygen deprivation, it arouses your body to restore normal breathing — that’s why you wake up choking or gasping for air. Although you may not be aware of your awakenings, they prevent you from getting restful sleep, starting a destructive process in your body. 

Having trouble sleeping because of OSA? Follow the tips below.

• Consider a sleep apnea nightguard or oral appliance: This oral device repositions your lower jaw to keep the airway open or unobstructed while sleeping. A custom-fitted sleep apnea mouthpiece restores normal breathing, resulting in uninterrupted sleep
• Change your sleeping position: You may have your favorite sleeping position, but it can contribute to  OSA. Sleeping on the side with the back straight is the most optimal sleeping position for OSA patients. Side sleeping not only minimizes snoring but also helps reduce the chances of the tissues in the throat collapsing
• Invest in a high-quality pillow: Side sleeping can strain your shoulders and neck. Investing in a specialized pillow that maintains your neck at an optimal position can help, taking pressure off the shoulders. Furthermore, consider a softer mattress to alleviate pressure points at the hips and shoulders
• Consider a few lifestyle tweaks: Making a few changes in your diet and lifestyle can go a long way in improving your sleep hygiene. Maintain a healthy weight by eating and exercising right. Avoid smoking and alcohol to boost your sleep quality. These lifestyle changes will benefit your heart, waistline, mental health, and sleep pattern

Want to learn more about sleep apnea in Irvine, CA? Please call (949) 868-2224 to talk to our friendly team.

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