For people living in Bend, Oregon, getting a good night’s sleep can seem like an unreachable goal. Yet for many, the solution comes in the form of continuous positive airway pressure, or CPAP therapy. CPAP treatment is designed to help those with breathing issues during sleep, such as sleep apnea, to achieve better sleep. With a CPAP machine, sleepers can finally get the rest they need and can prevent the negative consequences for health, productivity, and mood that come from lack of rest.
That being said, CPAP machines have two major drawbacks. First, they require a consultation with a doctor, who may require you to undergo a sleep study to diagnose the sleep apnea or breathing issue. Second, CPAP machines are somewhat cumbersome, and many people find it difficult to get used to sleeping with a mask in place.
Thankfully, there are alternative treatments available for people living in Bend, Oregon, who want to get better sleep without a CPAP machine. These alternative treatments range from lifestyle changes, to changes in sleep habits, to the use of specific appliances to help improve airflow. Let’s look at some of the best solutions available to help you achieve a full, restful night of sleep in Bend, without the need for a CPAP machine.
Make Sure You Get Enough Sleep
The first and most basic step you can take to get better sleep in Bend without a CPAP machine is to make sure that you are getting enough rest. The amount of sleep needed by an individual can vary greatly from person to person, but a general rule of thumb is that adults need at least seven-hours of sleep per night. The best way to ensure a full night’s sleep is to go to bed and wake up at the same time each day, and to set up a bedtime routine that promotes relaxation and restful sleep.
Diet And Exercise Can Help
While some people with sleep apnea and other sleep issues may need a CPAP machine in order to achieve better sleep, there are some who find relief from their symptoms through exercise and diet changes. Regular physical activity has been shown to help with both sleep quality and duration, and it can also contribute to an overall reduction in stress levels. Eating a healthy, balanced diet that includes plenty of fruits, vegetables, whole grains, lean meats, and low-fat dairy can also help improve sleep quality.
Use Devices To Improve Breathing
Those with sleep apnea or other breathing issues can also use devices to help improve airflow in the room. Many people find that using simple devices, such as an air purifier or a humidifier, can help them to achieve better sleep without the need for a CPAP machine. Air purifiers can remove harmful particles and allergens from the air to make it easier to breathe, while humidifiers can soothe dry and irritated throats and increase levels of oxygen in the room.
Practice Good Sleep Hygiene
Good sleep hygiene refers to the habits and behaviors that can contribute to getting a restful night’s sleep. Setting up a sleep environment that is conducive to good rest is the first step in good sleep hygiene. This includes making sure that the room is dark, quiet, and cool. Taking steps to reduce stress and anxiety, such as practicing relaxation techniques like deep breathing or meditation, can also contribute to better sleep without the need for a CPAP.
It is also important to limit the use of electronic devices, such as phones and computers, before bedtime. These devices emit a blue light that can interfere with the body’s ability to produce the sleep hormone, melatonin, which can make getting to and staying asleep more difficult. Finally, it is important to limit the consumption of caffeine, alcohol, and nicotine in the evening, as these substances can all interfere with the ability to fall asleep and stay asleep.
Conclusion
CPAP machines are an effective treatment of sleep apnea and other breathing issues, but they are not the only option available to help those living in Bend, Oregon achieve better sleep. By making lifestyle changes, using devices to improve airflow, and practicing good sleep hygiene, it is possible for individuals to get a full night’s rest without the need for a CPAP machine. If you are living in Bend and having difficulty getting a good night’s rest, it may be useful to consider these alternat
