Sleep Apnea
Sleep Apnea
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A good night’s sleep should be :
Remember that some people may need much less than this. If you are not feeling tired during the day you are probably getting as much sleep as you need.
Get Regular
One of the best ways to train your body to sleep well is to go to bed and get up at more or less the same time every day, even on weekends and days off!
Sleep When Sleepy
Only try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed.
Get Up & Try Again
If you haven’t been able to get to sleep after about 20 minutes or more, get up and do something calming until you feel sleepy, then return to bed and try again.
Avoid Caffeine & Nicotine
It is best to avoid consuming any caffeine (in coffee, tea, cola drinks, chocolate, and some medications) for at least 4-6 hours before going to bed.
Exercise
Regular exercise is a good idea to help with good sleep, but try not to do strenuous exercise in the 4 hours before bedtime.
Bed Is For Sleeping
Try not to use your bed for anything other than sleeping so that your body comes to associate bed with sleep. If you use your bed as a place to watch TV, work on your laptop, on the mobile your body will not learn this connection.
No Clock-Watching
Many people who struggle with sleep tend to watch the clock too much.
Bathtime
Having a hot bath 1-2 hours before bedtime can be useful, as it will raise your body temperature, causing you to feel sleepy as your body temperature drops again.
Sleep Rituals
You can develop your own rituals of things to remind your body that it is time to sleep.
No Naps
It is best to avoid taking naps during the day, to make sure that you are tired at bedtime.
Eat Right
A healthy, balanced diet will help you to sleepwell, but timing is important.
Sleep is one thing that human beings all over the world share in common regardless of age, gender, class or status.
Sleep is a state of unconsciousness from which person can be aroused to appropriate sensory or other stimuli.
Sleep is essential to restore, conserve and adapt various neurological and systemic functions.
Why sleep?"Troubled minds have troubled sleep & troubled sleep causes troubled minds."
OSA is a common, yet often undiagnosed sleep disorder. People who have OSA stop breathing repeatedly during sleep because their airway collapses. Airway collapse may be due to such factors as a large tongue, extra tissue in the airway or decreased muscle tone holding the airway open. As a result, air is prevented from getting into the lungs.
These pauses in breathing can happen 30 times or more per hour. When healthy sleep is interrupted in
this way, the risk of developing cardiovascular disease and other serious health conditions may increase.
People who do not seek diagnosis and treatment for OSA may increase their risk for :
Sleep Apnea has several health risks. If untreated Sleep Apnea can lead to:
MBBS, MD (Internal Medicine)
Fellowship - Atlanta Sleep Medicine-USA 2006
Fellow In Sleep Medicine(Isda) 2007,
International Institute Of Sleep Science 2014
Indian Society Of Sleep Research 2015,
Zydus Hospitals Road,
Nr. Sola Bridge, S.G. Highway,
Ahmedabad - 380054,
Gujarat, India.
