Most people with asthma experience sleep disturbances at night which impact on productivity the next day. Not only that, lack of sleep can also cause many other health problems.
Some people with asthma also often wake up at night because of a recurrence of asthma which is characterized by difficulty breathing, chest tightness, and experiencing wheezing. This condition is also known as nocturnal asthma. Although it is not certain what causes asthma to flare up at night, there are several factors that can increase the risk:
1. Exposure to Allergy Triggers
Asthma symptoms can appear when sufferers are exposed to allergic triggers. Therefore, one of the tips for sleeping well for asthma sufferers is to avoid things that can trigger allergies while sleeping.
2. Sleep disorders
Sleep disorders and asthma are linked and can affect one another. One example of a sleep disorder that can trigger asthma symptoms is sleep apnea , which is a condition where you have difficulty breathing during sleep. This condition can exacerbate inflammation in the lung airways which causes asthma symptoms to appear.
3. Decreased Body Temperature
Body temperature generally decreases when we sleep. This condition can trigger bronchospasm or muscle tension in the lungs.
Tips for a good night’s sleep for asthma sufferers
Nocturnal asthma can interfere with sleep quality, but that doesn’t mean it can’t be avoided. Some people have proven that they can sleep soundly even though they have asthma. The following are some good sleep tips for asthma sufferers that you can apply:
1. Using a Humidifier
A humidifier is an essential tool for people with asthma. This tool helps the air stay moist, thereby reducing the risk of developing asthma symptoms, especially while sleeping. In addition, using a humidifier can also inhibit the proliferation of dust mites, one of the triggers for asthma symptoms.
2. Always Clean the Bedroom
Routinely cleaning the bedroom is one of the tips for getting a good night’s sleep for asthma sufferers. With a clean room, you can minimize the appearance of triggers for asthma symptoms such as dust. A clean room will also make the air in it cleaner so that it can improve the quality of sleep for people with asthma.
3. Create Comfortable Conditions Before Sleeping
Make sure you sleep in comfortable conditions so that the quality of sleep gets better. For example, keeping electronic devices away 30 minutes before going to bed and wearing comfortable sleepwear. You can also meditate before going to bed. In addition to relaxing the mind, meditation also functions to increase focus so that when you wake up in the morning you can be more productive.
Sleeping Positions To Be More Relaxed
To get better sleep quality, asthma sufferers are also advised to pay attention to sleeping position. There are several choices of sleeping positions that are recommended for people with asthma:
1. Supine with Shoulders and Neck Raised
Sleeping with a higher head position is one of the tips for getting a good night’s sleep for asthma sufferers. You can use two pillows to support your shoulders and neck. A higher head position will open your airways wider so you can breathe more easily while you are asleep and reduce the chances of developing asthma symptoms.
2. Lying Facing Left with a Pillow Between Both Legs
Another sleeping position that is also recommended for people with asthma is lying on their left side. This position will help breathing during sleep to get better so that the chances of waking up are smaller. In addition, you can also use a pillow between your legs to make your sleeping position more stable and improve your sleeping posture.
3. Head Elevated and Knees Bent with Pillows Under the Knees
Tips for restful sleep for asthma sufferers are to sleep with the head elevated. A higher head position will make breathing smoother. Also, to maintain a stable sleeping position and improve breathing circulation at night, you can bend your knees and place an extra pillow under your knees.
Of course, in addition to the tips for sleeping well for asthma sufferers mentioned above, it is very important for people with asthma to always maintain their own health by eating a balanced nutritious diet and exercising, as well as being disciplined in taking medication according to doctor’s recommendations.