Sleep apnea is a sleep disorder characterized by gaps in breathing of shallow or infrequent breathing during sleep. It is known that 45% of women with Sleep apnea have dementia compared with 31% of those who slept normally. Sleep apnea is having difficulties in falling asleep, staying asleep, or getting poor quality sleep. It can be temporary, acute, or chronic. Diagnosing insomnia often relies on subjective data as sleep requirements vary from one person to another. In the same way, the steps to avoid insomnia also vary according to each individual. Here are some general guidelines to help you avoid sleep apnea:
1. Create a restful bedroom environment. Keep your room clean and free from distractions. Get the right bed and mattress that suits you; you should be absolutely comfortable when you sleep. Sleeping in a bed with poor support can cause musculoskeletal problems which can ruin your sleep.
2. Go to bed only when you’re sleepy. Don’t use your bed for working, eating, and watching TV. If you have to read on your bed, read something that won’t over stimulate you.
3. Train your brain to associate your bed with sleep. When you’re having a hard time falling asleep, get out of your bed and do something else in another part of your house. This way, you will only associate your bed with sleep, and not with tossing and turning.
4. Sleep and wake up on schedule. Your body likes to operate on schedule. Start by getting up at the same time every day, even on weekends. Your body will eventually learn to adjust its internal clock to your sleeping habits to help you sleep and awaken at the proper time.
5. Avoid late afternoon naps. Naps can be great if you take the right amount and you take them at the right time. But if you have insomnia, taking naps can give you a hard time falling asleep at night. You should also do your best to maintain sleeping patterns during the weekend to avoid midweek sleeplessness.