Has your snoring made you feel tired for the past ten years? Perhaps it’s not just snoring. Maybe it’s sleep apnea. It’s a good idea to get a firm diagnosis. If this turns out to be true in your case, do not fret! The information in this article can help you to sort it all out and get some relief.
Learning how to play a wind instrument is something which can help ease the symptoms of your sleep apnea. Regular playing of the didgeridoo has been found by German scientists to strengthen the muscles of the upper airway. This muscle group manages airway dilation and stiffening. This is why if you play often you will have less sleep apnea issues.
Talk to your physician about the possibility of a mouth piece to correct your sleep. If your breathing passage is naturally narrow, you have a small jaw, or you have a recessed chin, your sleep apnea may be amplified. A device made to assist you during sleep can provide you with enough air to flow through your body.
Limit your alcohol consumption. Alcohol will relax all of your muscles. While this might often be a desirable side effect of drinking, it can also cause sleep apnea. Because alcohol relaxes your throat muscles, your airway is harder to control. If you must drink alcohol, consume it sparingly and at least a few hours before heading to bed.
It is important to use your CPAP machine if instructed to by your doctor. You should use it for the full night, but if you cannot, try to get at least 4 hours with the machine. It can be hard for some people to sleep with the CPAP initially. Use your CPAP as often as prescribed by your doctor, and make sure it fits properly. Using it for the minimum of four hours a day will allow yourself to slowly transition to full time use.
Sleep apnea has the potential for being a very serious disorder. If you are experiencing some of the signs associated with this condition, you should consult with your doctor right away. 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.
Sleep Apnea
Attempt sleeping on the side. Most people who have sleep apnea realize that they have been sleeping on their back too much. When you sleep on your back, tissue can block your throat and airways. Sleeping on your side makes breathing significantly easier. Prop pillows on one side to prevent you from rolling on your back while sleeping.
Sleep apnea can benefit from a good diet that results in your losing weight. Changing from a poor diet to a healthy one can transform your sleep apnea symptoms. People who don’t eat healthy food have the worst sleep apnea conditions.
A diagnosis of sleep apnea is performed by analyzing your medical history as well as your family history, followed by a physical exam. A sleep study can also shed some light on your sleep problems. Your primary physician may find that the best course of action is to send you to see a sleep specialist. These doctors have the specialized expertise necessary to diagnose and treat many sleep disorders including sleep apnea.
Avoid alcohol if you have sleep apnea. Alcohol has a relaxing effect on all your muscles. Although many people desire this side-effect of alcohol, it is not beneficial to people with sleep apnea. If you are sleeping and have been drinking too close to bedtime, this can be a dangerous combination while you are asleep. If eliminating it is not an option, cut back and make sure you do it well before bedtime.
You need a regular sleep schedule if you suffer from sleep apnea. Your condition is already messing with your regular sleep cycle every night. If you can get on a better scheducle you will help your symptoms. The first change you should make is setting a specific time to go to sleep and wake up each day.
Sleep on your side if you want to avoid sleep apnea. Sleeping on your back does not allow enough air to get into your airways. Be sure to go to sleep sideways and find out if that helps you to sleep tonight.
If you’re a sleep apnea sufferer and your mouth always opens as you sleep because of your CPAP, you may want to wear a chin strap. It is a simple cloth strap that can easily hold up your chin as you sleep. The CPAP only works if the mouth is closed, so try using the strap.
Try and get someone you know to tell you how you sleep through the night. Try taping yourself at night to see if you do. Ensure that you record audio also, which will allow the doctors to evaluate noises you are making during sleep.
If you are using a CPAP, always have a medical ID on you. It may be a vital piece of information if you need emergency medical care and unable to give that information. This ID should state that you’ve got sleep apnea, that you’re using CPAP therapy, and that your machine has a specific pressure level that it must be set to.
Cpap Machine
You should consult with a medical professional about the more intensive sleep apnea treatments available to you if your symptoms don’t respond to the basic steps you take. Standard treatment vectors of sleep apnea do not work for certain individuals, and they wind up going in for surgical options. These can include tonsil removal and airway enlargements.
A medical ID is a must for those being assisted by a CPAP machine. If tragedy strikes, it will be important for help to know you require the assistance of a CPAP machine. Your ID should clearly inform medical personnel of your sleep apnea condition. Include the fact that you’re using a CPAP machine and indicate the proper pressure level it operates at.
Weight loss is an effective tactic in combating sleep apnea in many cases. Many people find that they can completely correct sleep apnea by losing excess weight. Even small amounts of weight loss have been shown to improve sleep apnea symptoms and open up the throat and airways.
If you suffer from sleep apnea and are planning a trip, it is important to plan on taking your CPAP machine with you. You don’t want to sleep a single night without your CPAP after a sleep apnea diagnosis. You should have a travel bag for your machine. This is perfect for taking your CPAP along with you anytime you are away.
Reduce your sleep apnea risk factors. However, there are risk factors which aren’t changeable, such as being a male or that the condition is prevalent in your family. However, things like quitting smoking and drinking are within your control, and there’s no excuse for continuing these detrimental behaviors.
Only sleep with a single pillow of standard size. Puffy pillows, or using too many pillows, can put you in a position that interferes with your breathing. Pillows that lift your head can cramp the airways that you need to be open to be able to breathe properly as you sleep. Because of this, you should only sleep with a single pillow to combat sleep apnea.
Try not to sleep on your back if you have sleep apnea. Most people who have sleep apnea are back sleepers, which means that their airways constrict easier. Prop yourself up on your side with a pillow or cushions.
Although you should visit your doctor to become diagnosed, you can still figure out if you have sleep apnea on your own. Try losing weight and eating healthier to get rid of your sleep apnea. Coffee, caffeine and alcohol should also be avoided before bed.
Avoid excessive drinking if you are a sleep apnea sufferer. If you regularly drink, your throat muscles will relax too much, which will block your airways and cause snoring. You should either cease drinking alcohol or reduce your consumption to no more than a couple of drinks before dinner. Doing so will minimize the chance that alcohol will interfere with your sleep.
Do not smoke. It can cause your upper airways to start swelling, which can make your sleep apnea worse. There are many effective ways to stop smoking. The hardest period for the majority of smokers is the initial 30 days upon quitting. Over time, you’ll find you need and/or want nicotine less.
Go to sleep on your side because sleeping looking straight up can make sleep apnea worse. If you need to prevent yourself from turning to your back, try sewing a tennis ball into the back of your nightwear. Even if you are sound asleep, you will not like the sensation of the ball in your back, and you will automatically move back to your side again.
Spending time exercising your throat muscles may significantly increase the complications of sleep apnea. When the muscles at the back of your throat collapse, your breathing can be reduced. As your strengthen your muscles, you will have more control over them.
If you are going to be on a plane a long time, then get in touch with the airline company to inform them that you need your CPAP machine for sleeping. As long as you let them know ahead of time, many airlines will make an effort to seat you in an area where you can use your machine. Try to remember to bring the appropriate adapters for foreign flights.
Wind Instrument
If you have sleep apnea, it has been proven that throat exercises can help strengthen the muscles. When you strengthen the muscles around the airway, you are helping make them much less likely to collapse. One such exercise is to use your tongue and press on the top of your mouth. Maintain this pressure for around three minutes before releasing. Consistently do such exercises for the best results.
Learn to play a wind instrument. Playing a wind instrument exercises your throat muscles to make breathing easier and gives you the pleasure of beautiful music at the same time. Exercising these muscles will make them stronger, thus, making them less likely to collapse while you sleep, which will improve airflow to your lungs.
Do not drink alcohol, especially prior to going to sleep. Sleep apnea and many other sleep disorders are worsened by consuming alcohol. It depresses your central nervous system, which can worsen your apnea and can make it harder for you to come to if you stop breathing. That can be deadly.
There is a simple fix you can use to help improve the quality of your sleep if you have sleep apnea. Set up a regular bedtime for yourself and go to sleep each night at around the same time. Be certain you create an environment in your bedroom that is conducive to sleep. Insomnia can occur if the conditions are poor.
Think about a mouth guard. If you have a small jaw or suffer from an overbite, you might want to try a mouth guard. A mouth guard will help align your jaw and make breathing easier.
Remember that you might not always catch yourself with sleep apnea every night. You should tell your doctor about any symptoms of fatigue, drowsiness or nodding off while driving. Even if you do not realize it while sleeping, you could have sleep apnea.
Stay away from all narcotics, or medications that are opioids. These medications can lower your oxygen level if you have a normal sleep cycle. When the person already suffers from low blood oxygen because of sleep apnea, it is a recipe for disaster.
Keep in contact with your practitioner after you find out you have sleep apnea. Your doctor can give you the benefit of his or her medical expertise and help guide you towards the best treatments for your problem. When you try something new, meet with your doctor after a few weeks to talk about how well the treatment is working.
Take a diagnosis of sleep apnea seriously, and follow your doctor’s treatment instructions, including using a CPAP machine if prescribed. Sleep apnea not only leaves you tired and drowsy during the day, it can also result in higher risk of depression, stroke or other conditions that are more serious.
When it comes to sleep apnea, the range of possible causes is just as wide as the field of potential solutions. This article provided bite-size chunks of information that will help you learn about the issue. A good night’s sleep is on the horizon.
Meet with a specialist. Your internist can oversee an initial diagnosis and offer some basic advice, but a specialist has a much broader tool box of treatment options to offer you. A specialist is much more familiar with the mechanics of sleep apnea. They’ll also be able to supply you with the information you need to have an easier time dealing with your sleep apnea.