Sleep apnea is linked to a multitude of other issues, such as jaw health, improper breathing, headache prevalence, how active we are, and even ADHD.

No one is immune. Not even athletes.

But what does sleep apnea look like? The following symptoms might surprise you.

You MIGHT have sleep apnea if...

...you toss and turn at night or suffer from insomnia.
...a dentist or loved one has said you grind your teeth.
...you have mouth issues – such as an overbite, underbite, or ongoing jaw and teeth pain.
...you have a line on your tongue
...you have a history of headaches.
...you feel sluggish, fatigued, or plagued with aches and pains, despite an active lifestyle or sleeping “great”.
...you are medicated for high blood pressure, but don’t know the cause.
...you are prone to mood swings or irritability.
...you have cognitive issues – such as brain fog, lack of focus and processing, or memory loss.

There are many reasons a person might have sleep apnea, be they an infant, a teen, or an adult.

Often people seek out prescription medications or over-the-counter solutions to help counter sleep-related issues. But supplements, like melatonin, can be harmful to your sleep cycle, because dosages printed on the label aren’t always accurate and it is a hormone. Too much or too little can cause issues.


What if the secret to better sleep doesn’t come from a pill bottle?

Many people take melatonin at night to help them get to sleep. But did you know our bodies already produce melatonin, naturally? If so, you might not know that melatonin isn’t what puts you to sleep at night. It is simply a chemical “ripcord” your body yanks on, which signals your brain that the rest of the body is ready to lay down and rest.

Want to know a secret to a good night’s rest? You can improve your sleep while you’re awake!

The secret lies in good hygiene – sleep hygiene, that is!

While taking a nice warm bath or shower before bed can help, there is more you can do to ensure your mind and body can find a natural rhythm that will prepare you for a restful sleep. Some things you can do include:

  • Setting and sticking to a regular sleep schedule with an average buffer of 7 to 8 hours of sleep. An easy way to start this is by committing to waking up at a certain time every morning. The more your body gets used to this routine, the earlier in the night it will release melatonin, to find a natural time your body will want to wind down by.
  • Limit caffeine consumption and let any food you eat digest for at least 2 hours before heading to bed. This is because when we eat food, our bodies naturally rise in temperature to help aid the digestive process. To sleep well, our body requires cooler temperatures.
  • Put away any electronic devices at least an hour before heading to bed. Wonder why your eyes hurt after staring at a screen for too long? This is because our phones and computer monitors emit blue light that keeps our eyes alert and negatively impacts our melatonin levels. If you can, put your phone on “do not disturb” mode at night and place it across your room with the screen face-down.
  • Practice meditation or sound therapy, such as listening to soothing music or binaural beats that promote delta and theta waves, which will help relax your mind and body enough to slip into REM sleep easier.

The Myth About Body Weight / BMI 

Have you been told if you lose 30 pounds you’ll stop snoring? Even if that’s true, it may not end your sleep apnea issues.  The truth is there is far more to better sleep quality than stressing over your calorie count, BMI number, or weight scale. In fact, putting that kind of pressure on yourself may lead to worse sleep quality linked to higher blood pressure related to the stress hormone, cortisol. 

It’s time to dispel two big myths:

1) Not everyone with sleep apnea snores.

2) Body composition and sleep apnea are not mutually exclusive.

Losing weight isn’t always the answer to better sleep quality.  Something to look at however, is metabolism. Specifically, the time between when you last eat and go to bed.

The body is like a steam engine when it comes to energy production. When we eat, our body expends energy to process and digest food – meaning, our internal temperature rises to accommodate an active digestive tract to break down solids and absorb nutrients.  

Did you know that low body temperature means falling asleep easier and faster?

It’s true! And it all starts with when you eat. Or rather, when you stop eating. It’s recommended to leave a space of two to three hours between your last meal and hitting the sack.

This is to give your body enough time to work through the food you’ve just eaten or cool down from the process. Going to bed on a heavy stomach means your body isn’t finished digesting. This can leave you feeling overheated and bloated, adding to poor sleep quality overall. 

If you struggle with injury-inducing balance issues, processing and memory recall, and slow reaction time, think about how you can improve your sleep hygiene.

With a good night’s sleep, your mind and body will thank you in ways that will make your waking day even better.

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