What you eat for dinner can have a big impact on how you fall asleep. Some foods have been approved to promote healthy sleep, while those with anti-inflammatory ingredients can help keep airways open during sleep. Foods that are good for weight loss are also good for sleep! A "health-conscious" diet of fruits, vegetables, whole grains, and lean proteins can be helpful for sleep apnea treatment.

Foods that can disrupt sleep include heavy meals with lots of sugar and carbohydrates. If you eat a big meal before bedtime, your body will take longer to relax and sleep.

If you have obstructive sleep apnea (OSA), foods to avoid before bedtime include:

You should avoid foods that can cause acid reflux and heartburn, which are common causes of sleep apnea. It's best not to eat anything two hours before going to bed. Avoiding these foods at night may also benefit you if you have a diagnosis of sleep apnea:

• Bananas - Soft, overripe bananas increase mucus production and make your breathing worse when you sleep.
• Spicy foods - These can cause heartburn and may stimulate your throat. Spicy foods can also increase your body temperature while you sleep.
• High-fat dairy products and meat - These foods are digested very slowly and may cause cramping or bloating if you eat a lot of them and lie down immediately. Controlling your fat intake can complement your sleep apnea treatment and reduce your weight.
• Alcohol - Drinking alcohol may help you fall asleep, but it may prevent you from entering the high-quality REM (rapid eye movement) sleep phase. It can also relax your throat and may increase your risk of upperway airway obstruction.
• Caffeine - A stimulant known to keep you awake. You should avoid caffeine within six hours of bedtime.
• Refined carbohydrates - Adding sugar to refined carbohydrates is a significant factor in weight gain and increased risk of sleep apnea.
• Fiber-rich foods - It's best to consume your daily fiber requirement at lunch time. Fiber-rich foods like broccoli and cabbage take time to digest and can leave you bloated in bed.

Eating the right food before bedtime can help promote healthy sleep and reduce sleep apnea symptoms. Some healthy, sleep-promoting bedtime snacks rich in melatonin and tryptophan are pistachios, mixed nuts, warm milk, cherry juice, fruit, honey and yogurt. However, keep in mind that everyone reacts to food in very different ways. Therefore, it is advisable to consult your healthcare professional about your sleep apnea treatment.

The simplest way is to monitor your blood oxygen levels overnight.

Oxygen saturation over 95% is normal. Oxygen levels below 92% and breathing stops accompanied by a drop in blood oxygen levels are signs that your have breathing problems during  sleep (sleep apnea, severe snoring, COPD, asthma, etc). So it's important to know how much time you spend with oxygen saturation that goes below 92%.

O2Ring continuous oxygen monitor is an useful device for sleep apnea patients.

• Much cheaper than a sleep study, this ring-shaped pulse oximeter can monitor your blood oxygen levels for up  to 12 hours.
• Syncing the data to your phone app, you will get a sleep report to tell you how much time that your oxygen levels are below 95% and how many times that your oxygen levels drop.
• For sleep safety, this device also can vibrtae silently if your abnormal readings are detected, which can alarm you to prevent from stop breathing.

OSAS was diagnosed when breathing stop was 5 times per hour. and non-invasive ventilation was judged to be necessary when breathing stop was more than 20 times per hour. Continuous positive airway pressure (CPAP) is the most commonly used to treat obstructive sleep apnea.

iBreeze APAP Machine is an ideal solution to treat OSA, helping you breathe freely and smoothly during sleep, and get the healthy life back again!