Are You Sleeping Right?

Posted Oct 24, 2019 by Jordan in

It’s hard to toss and turn when you have a CPAP machine attached to your face, so you want to try and find a nice comfy position before you drift off to dream land. “But CPAP Supply USA,” you ask, “what’s the best position to sleep in when you have sleep apnea?” That’s an excellent question random reader of this blog. Today we’re going to go over the best sleep position for people who suffer from sleep apnea.

Not The Best

Before we discuss the best sleep position, let’s go over the worse sleep position for people with sleep apnea, on your back. A good example of this is the soldier where you lay flat on your back with your arms by your sides, like a soldier. ATENHUT! It’s true that sleeping on your back is one of the healthiest ways to sleep and allows your back, neck, and spine to rest in a neutral position, but not if you have sleep apnea because gravity can cause the jaw, tongue and soft palate to drop back toward the throat, narrowing the airway.


Reverse It? With that knowledge, you would think that if you flipping over and sleep lying on your stomach would fix the gravity problem. Well, yeah, sleeping on your stomach does mean that gravity is now pulling your jaw, tongue, and soft palate away from the throat and eases snoring, but it also means that your face is being smothered by your pillow. You have to strain your neck just to breathe, so sleeping on your stomach is not the best sleeping position either.
 
 

Try These Sleep Positions

The best way you can sleep with sleep apnea is on your side, this could be the log, which is when you lie on your side with your arms by your side (which is the least popular sleep position and sounds like a really good way to stop the blood flow to one of your arms), or the yearner, which is like the log except your arms are stretched out in front of you. When you sleep on your side your airway is open and more stable.

But the most popular sleep position is the fetal position. The fetal position is when you’re on your side with your torso hunched and your knees bent towards your chest like a safe little ball. A loose fetal position is good for snorers, but if you’re curled up to tight it can restrict breathing in your diaphragm. This sleeping position is the go to sleeping position for 41% of adults.
 
 

Give It A Try!

We know it’s hard to change your sleep position, no matter how detrimental it is to your health, but this blog is not here to tell you how to sleep, it’s here to inform you the best way to sleep for your health. Who knows, you can try switching up your sleep position and you find it’s much more comfortable than your old one.

These are just the basic sleep positions, but they have a lot of sub-positions. What’s your sleep position? Are you a soldier, laying straight and stiff as a board? Are you a starfish with all your limbs spread out taking up most of the bed? Are you a fetal position sleeper (there’s a 41% chance that you are)? I, personally, sleep in this weird combination where the bottom half of my body is in the fetal position and my upper half is twisted so I’m lying face down. Let us know your favorite sleep position.

Sweet Dreams!


Resources

(2019). Sleep Apnea and Sleeping Positions: Which is Best (or Worst)? Retrieved from https://www.edensleep.co.nz/blog/
sleep-apnea-sleeping-positions
 
Van Edwards, V. What Your Sleeping Position Says About Your Personality Retrieved from https://www.scienceofpeople.com/sleeping-position-says-personality/
   
(November 14, 2018). 68 (Surprising) Sleep Facts: Scary, Important, Interesting, Fun! Retrieved from https://www.thegoodbody.com/sleep-facts/ (2019). Your p.m. pose can affect a lot more than just your slumber. Retrieved from https://www.sleep.org/articles/best-sleep-position/

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World Food Day

Posted Oct 16, 2019 by Jordan in Lifestyle

Are you tired? Are you hungry? Are you tired and hungry? Are you so tired you can’t eat? Are you so hungry you can’t sleep? Do you dream about food because you’re so hungry and you wake up to find yourself chewing on your pillow? …No? That last one just me? Ok then…

It’s not a good to go to sleep hungry; it’s also not a good to eat large meals before bed. Here are some snacks that might help you sleep. Emphasis on “might,” we here at CPAP Supply USA not saying that two minutes after eating a banana you’ll be fast asleep, no. We’re saying these snacks have the chemicals, amino acids, enzymes, nutrients, and hormones that work together to promote a good night’s sleep.

Produce Lovers

Take bananas for an example. Bananas are high in potassium, and potassium helps KEEP you asleep. It also has tryptophan in it. Tryptophan is an essential amino acid, meaning your body can’t produce it, that is needed for the normal growth in infants, and for nitrogen balance in adults. It is also a natural sedative that helps your body make a relaxing mood hormone named serotonin which helps your body make melatonin which is a hormone that controls your sleep cycles. Now remember that! Tryptophan will come up a lot in this blog.

Meat Eaters

Poultry like chicken and turkey also has tryptophan. We’re not saying you should eat an entire chicken dinner before bed, but it does explain why everybody needs to take a nap after thanksgiving dinner. A good snack would be half a turkey sandwich made with whole grain bread. Whole grains actually encourage insulin production that results in even more tryptophan activity in the brain. And if you’re having a Thanksgiving craving, some low-sugar cranberry sauce would go perfect on that half sandwich.

Even the foods you eat for dinner can help you get a head start on your sleep, like fish. Fish like salmon, tuna, and halibut are packed to the gills (badum tish) with vitamin B6 which makes melatonin which is normally triggered by being in the dark, so your brain can have a head start on lights out. Do you not like fish? Understandable, do you like breakfast? Believe it or not, eggs have tryptophan in them. One of the most popular and well known breakfast foods makes you sleepy. YOUR LIFE IS A LIE!

Grains & Dairy

Whole grain also has magnesium in it which helps you stay asleep. A small bowl of whole-grain cereal with milk would be a great snack before bed, because calcium also has magnesium and tryptophan in it. A small glass of warm milk with a little bit of honey in it is a great snack before bed especially since the glucose in honey lowers your levels of orexin which is a neurotransmitter in the brain that makes you alert. It’s amazing how many foods that help you sleep go so well together with other foods that helps you sleep. Like bananas and nuts.

Bananas, as we mentioned before, has tryptophan in it, it also has magnesium, same with nuts like almonds, walnuts, flax, pumpkin, and sunflower seeds. So half a banana and a hand full of almonds is a nice, filling, sleep inducing snack right before bed. A lot of fruits are good before bed, like kiwis, which are rich in serotonin and antioxidants, and tart cherries which have melatonin.

These were just some of the healthy choices that you can munch on for your next midnight snack. Try to stay away from the candy and leftover pizza, and you should be good.

Resources


(2019). Set yourself up for sound slumber with these calming foods and beverages. Retrieved from https://www.sleep.org/articles/foods-for-sleep/ Stevenson, A. (2019). TOP 10 FOODS THAT (MIGHT) HELP YOU SLEEP Retrieved from https://www.sleepassociation.org/about-sleep/top-10-foods-help-sleep/
   
Elliott, B. (2017, October 23). The 9 Best Foods to Eat Before Bed Retrieved from https://www.healthline.com/nutrition/9-foods-to-help-you-sleep (2019, October 2). Tryptophan Retrieved from https://medlineplus.gov/ency/article/002332.htm

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