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4 Ways You’re Making Sleep ApneaWorse Without Knowing It
2. Drinking or smoking before bed. Many people believe that drinking a little alcohol before bed will help them sleep better. While that nightcap might help you fall asleep, people who drink alcohol later in the evening tend to wake up more throughout the night. Additionally, nicotine and caffeine are stimulants that can also harm your sleep and make it harder to fall asleep in the first place. 3. You’re too stressed. Stress is a normal part of life, but chronic stress can have a negative impact on your overall health, including your sleep. People who are overstressed report having more trouble falling asleep and consequently experience poor sleep quality. While you can’t completely avoid everything that stresses you out, you can control how you respond to stress.
Sleep apnea is a medical condition that can be improved or worsened by certain lifestyle choices. Though sleep apnea can cause poor sleep quality, the condition of sleep apnea can be made worse if you have an unhealthy approach to sleep. Here are four ways you could be making your sleep apnea worse every night. 1. You have a poor bedtime routine. Your approach to sleep and bedtime can greatly impact the quality of your sleep each night. It’s important to develop a healthy bedtime routine that promotes good sleep. Turn off your devices at least 30 minutes before bed, give yourself a chance to wind down, and go to bed at the same time every night. Invest in your sleep by getting a good mattress and comfortable pillows that help you relax.
Calming activities like meditation, exercise, and journaling can help you destress before bedtime.
4. There’s too much light in the room. Circadian rhythm, the biological process that regulates the sleep-wake cycle, is greatly influenced by light. Having too much light in the room can disrupt sleep. A small night light is usually fine, but try to avoid leaving the hallway light on or falling asleep with the TV on. Your sleep may also benefit from getting blackout curtains to prevent outside light from coming in through the windows. If you are working to manage your sleep apnea with a nightguard or CPAP machine, make sure you are not also working against yourself by indulging in the wrong habits. Make smart choices about your health and your sleep.
HAVE A LAUGH
Easy Stuffed Sweet Potatoes
INSPIRED BY EATINGWELL.COM
Who says a loaded potato has to clog your arteries? In this healthy version that serves four, a sweet potato base is topped with fiber- rich bean salsa.
Ingredients
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1 tsp cumin
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4 medium sweet potatoes
1 tsp coriander
1 15-oz can black beans, drained and rinsed
3/4 tsp salt
1/4 cup sour cream
2 medium tomatoes, diced
1/4 cup fresh cilantro, chopped
1 tbsp olive oil
Directions
1. With a fork, prick each sweet potato a few times. Microwave the potatoes on high 12–15 minutes, or until cooked through. 2. In a microwave-safe bowl, combine the beans, tomatoes, olive oil, cumin, coriander, and salt. When the potatoes are done, microwave the mixture on high for 2–3 minutes. 3. Cool potatoes slightly, then cut each potato open lengthwise. Pull the halves apart to create space to spoon the warm bean salsa inside. 4. Add a scoop of sour cream to each potato, garnish with cilantro, and serve!
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