Do you feel markedly tired and even irritable upon rising each morning? Loud snoring is also a common symptom of sleep apnea. If this sounds like you, you could have sleep apnea. It’s important to take steps to deal with this problem, because it can have a significant impact on your overall health.
A major reason why a lot of people deal with the sleep apnea condition is because of the excess weight they’re carrying. In these cases, simply losing the extra weight can alleviate the symptoms. The best way to lose weight is to become physically active with exercise at least four times per week and eat less food calories than are burned off each day by activity. Many people have success following a low carb diet.
Using a mouth guard specifically made for sleep apnea sufferers may help you sleep better. They are designed to help you breathe properly at night by aligning your airways. Mouth guards and sleep masks must be properly fitted in order to help improve apnea.
If you want real assistance with sleep apnea at night, talk to a physician about the optimal CPAP machine for you. The noise level of a CPAP machine and its overall size are both points to take into consideration. There are CPAP machine which are easily portable and produce little noise. The doctor would be able to guide you to the right one to use.
If you are carrying a few extra pounds, it may be time to lose them. Studies have shown sleep apnea and obesity can be related. If you are obese, lose at least 20 pounds to see if it makes a change for the better with your sleep apnea. It will also help ward off other medical conditions, too.
Consult with your physician about corrective devices to address your sleep apnea. You might have a narrow breathing passage, recessed chin, or small jaw naturally that can worsen sleep apnea. You will get better rest if you use specialty devices to position yourself and align your jaw properly while sleeping.
Get a personally made mouth guard just for you. The design is made to relieve the symptoms of sleep apnea sufferers. It is a great alternative to CPAP (continuous positive airway pressure) and is much more comfortable to wear at night. It really helps keep the airways clear and keeps the soft tissues of the throat stable.
Start playing a wind instrument to alleviate your sleep apnea symptoms. Researchers in Germany found that playing a didgeridoo can train and strengthen the muscles of the upper airway. These muscles control the dilation of your airway and the stiffening of the airway walls. So, if you play this instrument on a daily basis, it will help to limit the sleep apnea symptoms which in turn will give you a good night’s sleep.
Sleep Apnea
Do not drink alcohol often. Consuming alcohol causes your muscles to relax too much. You may want to feel more relaxed, but it can exacerbate your apnea. If you are sleeping and have been drinking too close to bedtime, this can be a dangerous combination while you are asleep. If you can’t give up drinking completely, at least make an effort to moderate your intake and avoid having alcohol in the hours leading up to your bedtime.
Sleep apnea has the potential for being a very serious disorder. If you have symptoms of sleep apnea, make an appointment with your doctor. When you are officially diagnosed, you are going to be referred to a sleep specialist. You may even have to take a sleep test at home with a monitor to fully discover the depth of your symptoms.
Going to sleep on your side may be beneficial. Many sufferers of sleep apnea sleep on their backs. When you sleep on your back it can cause your throat and mouth tissues to impede your airways. You will breathe easier if you sleep on your side. If you usually sleep on your back, make a conscious effort to change your ways.
Attempt sleeping on the side. Many people with sleep apnea are used to sleeping on their backs. If you sleep on your back, you are more likely to have your mouth open and block your airways. Making an effort to stay off your back will help to give you a better night of sleep. Put a pillow on your side if you always find yourself moving around during sleep.
Many doctors ask patients to keep sleep logs to help diagnose sleep apnea. Keep track of how many hours you’re sleeping the entire night and any symptoms you have. Your partner can often say if you jerk limbs around, stop breathing for a second, or snore loudly. This will allow your doctor to see if you’re suffering from sleep apnea.
If you aren’t sleeping with a partner each night who can let you know of any irregularities in your sleeping patterns, it can be hard to know if you have this condition. One way to see for yourself is to train a camcorder on yourself as you sleep. Ensure that you record audio also, which will allow the doctors to evaluate noises you are making during sleep.
When dealing with sleep apnea it is best to keep a regular sleeping schedule. Your condition is already messing with your regular sleep cycle every night. Using simple sleep hygiene techniques like this one will help you avoid health problems and falling asleep during the day. The first change you should make is setting a specific time to go to sleep and wake up each day.
If you have apnea, make an attempt to have a schedule for sleep. Sleep apnea causes regular interruptions in your ordinary nightly sleep cycle. Anything you can do to restore a natural sleep pattern will assist you in regaining your health and avoiding daytime sleepiness. Go to sleep and wake up each day on a regular schedule and this schedule should be used on the weekends, too.
If your sleep apnea requires the use of a CPAP machine, make certain that a medical ID is always with you. Should something happen to you that requires medical attention, this will alert others of your condition. The ID should mention that you have sleep apnea, you use a CPAP, and your CPAP should be set to a particular pressure level.
One of the best ways to lessen the symptoms of sleep apnea is by losing weight. Sleep apnea symptoms can be reduced or eliminated by taking off those extra pounds. Just losing a few percentage points of your starting weight can dramatically reduce your symptoms of sleep apnea, as well create more space in your throat and air passages.
If you have sinus problems or allergies, find yourself some treatment options. Because you already suffer, this should at least alleviate one of many sleep problems. You have to avoid anything else that is going to affect your ability to breathe while you are asleep. Making sure your airway isn’t obstructed is your best bet to getting good sleep.
Nasal Spray
Use a device that is aimed at helping you with snoring. Snoring occurs if breathing passages become partially closed, and sleep apnea when they are closed entirely. It is sensible to get a tool that assists with snoring, since it might help with sleep apnea too. Devices such as mouth guards can reduce snoring as well as sleep apnea episodes.
Use nasal spray if you suffer from sleep apnea. Nasal spray can temporarily reduce swelling in your nasal passages. Nasal sprays with medications should not be used for many days in a row, however, because they can damage the nose. Head to your pharmacy to see what your options are to deal with your nose bothering you in your sleep.
Weight loss can be a big help for those that suffer from sleep apnea. Sleep apnea is common to those that have large necks or that are overweight. Your breathing will be improved once you lose weight because the pressure will be reduced on the airway and your airflow will be increased.
Try using a device made to eliminate snoring. Snoring occurs when air passages are almost closed, while sleep apnea occurs when air passages are completely closed. A device that can eliminate snoring can also relieve sleep apnea. Devices such as mouth guards can reduce snoring as well as sleep apnea episodes.
Although you should visit your doctor to become diagnosed, you can still figure out if you have sleep apnea on your own. Dropping weight or dropping cigarettes are good ideas; more so for victims of sleep apnea. Stay away from large meals, caffeine, and alcohol if you have sleep apnea.
If you have been diagnosed with sleep apnea, it is imperative that you stop smoking. Smoking can cause swelling in the airways, exacerbating sleep apnea. There are many effective ways to stop smoking. The majority of smokers say that the first month is the hardest. Following that time, the nicotine will start leaving your body, and you’ll have decreased cravings.
If you suffer from sleep apnea this is a good way to get better sleep. Choose a time to go to bed every night and stick to that schedule. Make your bedroom comfortable to sleep in. If you are trying to rest in a loud setting, you can miss valuable sleep.
Don’t drink a lot of alcohol if you have sleep apnea. Alcohol relaxes the muscles in the throat and causes your airway to become constricted. So stop drinking because this will only be a detriment to your sleep. This will ensure alcohol doesn’t affect your sleep.
Prevent falling asleep on your back. Sleeping on your back can block your airways and cause sleep problems. You could try sleeping on your side or in a semi-reclining position propped up with pillows.
Airline Company
If you suffer from sleep apnea, consider being fitted for a corrective oral device. Some individuals have jaws aligned or formed in ways that constrict their air passages. More air can enter the airway if a corrective device is used to reposition the jaw.
Let the airline company know far in advance when you plan on traveling and you have to take your CPAP machine with you. Almost every airline company will make the necessary arrangements to accommodate your needs. If you’re flying with a non-domestic carrier, make sure you have the appropriate power adapters for your machine.
Sleep apnea is always made much worse when you’re extremely tired each day. Set up a sleep schedule to address this issue. Have established times for both going to bed and getting up, and stick to them. This will stop sleep apnea from turning into something worse such as insomnia.
Even so, there are many very successful treatments for sleep apnea. You may be able to find relief right away with the tips from this article. If that doesn’t work, seek medical help as soon as possible.
If you feel you may be suffering with sleep apnea, it is best to pay a visit to the family doctor. This condition is far too complicated, and good sleep far too important, to just make guesses about it. Give your doctor a list of your symptoms. This will help determine what is causing the problem and the appropriate treatment.