Food
Avoid eating snacks and junk food (industrialized foods). And swap your dessert for a healthier food, like a piece of fruit. Prepare a shopping list before going to the supermarket (and try to follow it faithfully). Modify your cooking habits at home so that you consume a greater variety of foods, using seasonal fruits and vegetables. You can find healthy recipes on the internet. Prepare several meals in advance. This is called “batch cooking”.
Drinks
When it comes to reducing alcohol consumption, you should:
Avoid drinking alcoholic beverages as much as possible; and when drinking, do not consume more than two glasses. If so, change the habit of drinking alone. Drink a glass of water for every glass of alcohol you consume. Meet your friends/family in cafes instead of bars.
Practice physical activity
Regular physical activities can effectively help you fall asleep faster and make your sleep deeper, reducing the number of times you wake up per hour and may also decrease apnea and hypopnea episodes. Regular exercise combined with a healthy diet can help you lose weight and reduce the severity of your sleep apnea. Overweight people may have fatty tissue buildup in the throat, which makes it easier to block airflow. It's not easy, but it will make a big difference to your body and your quality of life.
Quit smoking
Identify the moments you associate with smoking, and then change that ritual. For example, drink tea instead of coffee, and take a 5-minute walk instead of a coffee break.
1. Keep your hands busy.
2. Keep your home and car smoke-free.
3. Set aside the money you save by not smoking and give yourself a gift.
4. Download an app to help you quit smoking.
5. Seek professional help if needed – you are four times more likely to quit smoking when you have expert help.
Adopt good sleep hygiene
“Sleep hygiene” means adopting habits that promote good sleep. This includes paying attention to:
1. Daily routine, such as getting enough exercise and sunbathing
2. What you do (and what you avoid doing) before going to bed
3. Create an environment in your room that is conducive to relaxation.
Everyone, including children, needs enough sleep to function and perform at their best, and good sleep hygiene can play a crucial role in achieving this goal. There are countless habits that can benefit your sleep.
Kind Regards,
The SpineAlign Team
