Sleep Apnea Tips That Are Proven To Work

There are a lot of people out there who think that their excessive tiredness is just the way things are. That just isn’t true. Sleep apnea is part of life for various people, and education about the condition is pertinent.

If your narrow airways are causing sleep apnea, get a mouth guard designed for sleeping. 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.

Sleep Apnea

Do you sometimes drink or smoke? Break these unhealthy habits right away. Alcohol and tobacco both cause airway problems. Smoking will cause your throat to swell, and alcohol will relax it too much. If you can’t quit, at least don’t drink or smoke right before going to bed.

If you are obese, start a weight loss program. Sleep apnea and obesity are often tied together. A loss of 10 or more pounds can significantly reduce our sleep apnea symptoms.

Sleep apnea is a serious health condition. It’s important to seek medical advice as soon as you suspect you may be suffering from it. Then, if you are diagnosed with sleep apnea, you can talk with a specialist and even use a sleep monitor to understand the severity.

If you have sleep apnea, consider learning how to play a wind instrument. Researchers in Germany have suggested that the didgeriddo can improve upper airway muscles. These muscles are the key to dilation of the air passage and proper breathing as we sleep. 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.

Test out sleeping on the side. Many people with sleep apnea sleep while on their backs. If you sleep on your back, you can cause your throat and mouth tissues to block the airways. Instead, you should sleep on your side and that can help your breathe much better. If you have a hard time sleeping on your back all night, you can try to prop pillows around yourself to prevent you from sleeping on your back.

Do not consume as much alcohol as you used to. Alcohol causes your muscles to relax. This might be something you want to do but it can also exacerbate your sleep apnea. Your throat muscles become relaxed and cause your airways to become blocked. If drinking is an important part of your life, restrict the amount of alcohol you consume and drink it earlier in the day.

When you have sleep apnea you can find out about it from tests your doctor will run. Also, there may be a sleep study performed and even a sleep specialist recommended if the doctor treating you feels that your condition is severe enough to get it looked at further.

To help diagnose your sleep apnea, your doctor may ask you to keep a sleep log. Here, you will track your hours of successful sleep, when you awaken through the night and other problems you may encounter. If you have a partner, they may be able to help document your snoring, jerky body movements and stoppage of breathing. That helps the physician determine whether your symptoms are, in fact, sleep apnea.

You may not even realize you have sleep apnea. If you have no wife or husband to tell you, you be unaware you stop breathing at night. To gather evidence a physician can evaluate, record yourself sleeping through the night. The video should be equipped with sound so that doctors can also hear any noises that occur during your sleep.

If your sleep apnea doesn’t improve after anything you’ve tried, you may need to discuss more drastic options with your doctor. Not everyone responds to the standard treatment for sleep apnea, and some may need to do something a little more drastic, including surgical techniques.

Should you suffer from sleep apnea, keep a regular sleep schedule. Sleep apnea can disrupt your sleep every night. You can retain your health and daytime energy and focus by keeping a regular sleep schedule. The best thing you can do is to be sure you’re going to sleep and getting up every day during the same time.

Sleep with just one pillow at night. When you sleep on a pile of pillows, or one extremely thick pillow, your chin is pushed down toward your neck and restricts your air flow. Pillows that lift your head can cramp the airways that you need to be open to be able to breathe properly as you sleep. Try out different pillows until you find just one pillow that allows you to lay your head flatter against the bed each night so you can breathe more freely.

If when using a CPAP machine your mouth still falls open, use a chin strap. The chin strap is a fabric strap that supports your chin to keep your mouth shut. The CPAP only works if the mouth is closed, so try using the strap.

Nasal Spray

Treat your allergies or other sinus problems when dealing with sleep apnea. Your condition already causes you to have trouble breathing while you sleep. You do not need anything else reducing your ability to get air while you sleep. Try and clear your airways as much as possible, and keep your nasal problems to a minimum.

Use nasal spray if you suffer from sleep apnea. Using nasal spray a couple of nights in a row should help you sleep. Don’t use it over a long duration because it can cause problems. Your pharmacy can offer a variety of solutions or options to clear your air passages as you sleep.

A great way to reduce the possibility of having sleep apnea is to lose weight. Some people are able to almost completely eliminate their sleep apnea with weight loss. The symptoms of sleep apnea can be greatly reduced by even a relatively minor amount of weight loss as the breathing passages and the throat open up.

If you have sleep apnea, do not sleep laying on your back. Most sleep apnea patients spend the night on their backs and that can interfere with the airways. Use cushions or pillows to prop yourself up on your side while you sleep.

Sleep with just a single, average-sized pillow each night. An over-sized pillow or multiple pillows can actually skew your position. As a result, you may find it more difficult to breathe normally. Use a single pillow for maximum relief from your sleep apnea.

If you currently are using a CPAP machine for sleeping, ask your general practitioner to prescribe a humidifier that is heated as well. Sticking with a course of CPAP therapy is a lot easier (and your overall sleep quality will be better) if you’re getting a supply of air that’s properly heated and moisturized. If your CPAP machine doesn’t have a humidifier, make wearing your mask much easier on yourself by asking for a humidifier prescription from your doctor.

Use nasal spray if you suffer from sleep apnea. It may offer a couple nights of relief. Don’t overuse nasal spray though, it can cause your nose damage and irritate it. Head to your pharmacy to see what your options are to deal with your nose bothering you in your sleep.

Remember that you need not feel embarrassed by your CPAP machine and your treatments. Your friends and family will understand when you explain to them that you suffer from sleep apnea. If you have to use a CPAP machine your family and friends should not make fun of it.

Anyone with sleep apnea needs treatment, as it won’t disappear by itself. Different treatment options work well for some people, but not others. One good way to lessen sleep apnea episodes is by losing weight, but there are thin people who suffer from sleep apnea as well. CPAP machines are considered non-invasive, and many people use them successfully. Some individuals prefer a surgical procedure which relieves airways restrictions. Many non-invasive treatments are available to decrease the symptoms of sleep apnea and improve your quality of life.

A major factor of sleep apnea is how you sleep. Because of this, your sleeping position should be the best possible one. You can keep yourself propped up with a large foam wedge. Or, if your bed is adjustable, raise it about four inches at one end.

Start playing a woodwind instrument. This will help to relax your body and mind while you are working muscles used in breath control. Exercising these muscles will make them stronger, thus, making them less likely to collapse while you sleep, which will improve airflow to your lungs.

Back sleeping is not recommended if you suffer from sleep apnea, so try to sleep on your side. Something with an odd shape sewn into your sleeping attire can prevent you from returning to the back position whilst sleeping. This makes it very uncomfortable to sleep while lying on your back.

If you are flying on a plane and it’s going to be a long trip, you need to speak with the airline ahead of time to make arrangements to use the CPAP machine. They will usually accommodate you by giving you a seat where you can easily get to your machine. You should always tote a power adapter when you are visiting a foreign country.

If you have sleep apnea, or if you simply snore at night, try learning to play a wind instrument. Not only is this habit soothing, but a European research project showed that learning wind instruments like the Didgeridoo significantly cuts back on the problems of sleep apnea. This new craft will help you keep control of your airways.

Sometimes you might just need to do a few simple things to help with your sleep apnea. Choose a time to go to bed every night and stick to that schedule. Ensure that your room is set up for comfortable resting, also. If you do not, insomnia may occur.

If you have a history of anxiety, try getting in a hot bath before bed. This can relieve symptoms of anxiety induced sleep apnea. When you take a bath in hot water, it calms your muscles and releases tension. After your bath, you are likely to fall asleep faster and have less apnea flare-ups.

Many people find that throat and tongue exercises are highly beneficial for sleep apnea treatment. Just as exercises help to strengthen muscles in other parts of your body, these oral exercises will help strengthen your tongue and throat muscles for a better night’s sleep. For instance, place your tongue on the top of the inside of your mouth and keep it like that for about three minutes. Doing this at least one time every day can help you.

Many people find that throat and tongue exercises are highly beneficial for sleep apnea treatment. These exercises help to strengthen the muscles that surround the airway, making them less likely to collapse. One way is by pressing your tongue firmly to the top of your mouth, and hold it for several minutes. Consistently do such exercises for the best results.

Surgery may be necessary for sleep apnea created through excess airway tissue. The removal of excess tissue will widen your airways, making it easier for you to breath. Also know that during this procedure they will most likely remove your tonsils.

Do not drink any alcoholic type beverages when living with sleep apnea. Your throat muscles over-relax when you drink which makes breathing harder. This only means to reduce your drinking that is close to bedtime.

Narcotics and opiates are sedating and should be avoided if you have sleep apnea. If your respiratory system is suppressed by these drugs, your oxygen level can drop through the night as you sleep. When a person has sleep apnea, the result could be death.

From here on out you know what to look for, and you should be better prepared to face sleep apnea. Know that being tired all the time is not normal, and if you think you may have sleep apnea, see your doctor as soon as possible.

Sleep on the side in order to facilitate good rest, if you have apnea. If you sleep on your back, it is easier for your airway to become blocked. Prop yourself with a pillow or use a tennis ball sewed into the back of your pajamas to make sure you do not roll on your back as you sleep.