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Wake up happy! Discover the proven sleep apnea treatments that guarantee a healthy and restful sleep!

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Sleep - from apnea to zzzz

Heavy snoring is sometimes a symptom of sleep apnea, a serious disorder in which your airway (usually the pharynx) becomes temporarily blocked, you stop breathing for anywhere from 10 seconds to 2 minutes, and then snore loudly.

Sleep has been increasingly in the news lately:


  • Health officials now report that sleep disorders and chronic sleep deprivation may constitute the No. 1 invisible (that is, undiagnosed and untreated) medical problem in the US.
  • Millions more get inadequate sleep "voluntarily" because of long work hours, night shifts, and generally hectic lives.
  • Drowsy drivers may account for as many crashes as drunk drivers on U.S. roads--and as many as 10,000 traffic fatalities annually.
  • Sleep apnea, a temporary cessation of breathing and a potentially dangerous disorder, is far more common than doctors once thought.


Tip for sleep apnea sufferers to improve your chances for better sleep:

1. Relax for an hour or so before getting in bed. Read, listen to music, watch TV, or take a warm bath (not a hot bath or forceful shower, which can be invigorating).

2. Make sure your bedroom is quiet, dark, and not too hot or too cold. Turn your clock to the wall if you can't help cooking at the time and worrying.

3. Don't drink coffee or any other beverages containing caffeine within six hours of bedtime.

4. Don't drink alcohol before bedtime. Alcohol may help you fall asleep, but the sleep will be fragmented, light, and unsettled, and you're likely to wake up suddenly.

5. Avoid eating a heavy meal in the evening. Don't drink large amounts of liquids before retiring.

6. Avoid cigarettes, especially in the evening, since nicotine is a stimulant.

7. Avoid daytime naps, even when you're tired. (If you don't have trouble sleeping at night, of course, there's nothing wrong with napping.)

8. Avoid strenuous exercise within a couple of hours of bedtime. However, to enhance your sleep, exercise regularly during the day. A leisurely walk before bedtime won't hurt your sleep--and may help. Sexual intercourse at bedtime is likely to have a sedative effect.

9. Go to bed and get up on a regular schedule, even on weekends, no matter how little sleep you've had.

10. Repetitive, boring routines such as counting sheep (or flowers or whatever appeals to you), or reconstructing a happy event or narrative in your mind may lull you to sleep. Or try to relax each muscle group, progressing slowly from your toes to your head.

11. If your sleeplessness arises from worry or grief, try to correct--or seek help for--what's bothering you.

If these tips don't work the first night, they may start working over a week's time. If you suffer from chronic severe sleep apnea, consult your doctor or a sleep clinic.

Next: Some experts tie apnea to sudden infant death