Do you feel markedly tired and even irritable upon rising each morning? Do you find yourself receiving complaints about snoring from family members? If you experience these symptoms, you may well have a condition known as sleep apnea. Sleep apnea can cause significant health problems if left untreated, so consult your doctor immediately if you suspect you have it.
A reason that a lot of people have problems with sleep apnea is due to excessive weight. In this case, a person suffering from sleep apnea needs to lose this excess weight. Improving the overall health of the diet in combination with an increased level of exercise makes a simple, effective weight loss strategy. Restriction of carbohydrates is shown to help those wanting to shed pounds.
If a person is severely overweight, they are much more likely to develop sleep apnea. If you suffer from sleep apnea and are overweight, try losing a few pounds. These people should set themselves up with a weight-loss plan that involves exercise and calorie reduction. Some studies suggest that limiting carbohydrate intake can lead to weight loss, as well.
Do you smoke and/or drink? Quit these vices. Smoking irritates your air passages, making them narrow. Alcohol can relax airways while smoking can cause them to swell, both of which can cause you to have sleep apnea. If you can’t completely eliminate these habits, try avoiding them prior to bed.
Get a mouth guard made specifically for you. These are a great aid to sufferers of sleep apnea. This can be an alternative to a CPAP machine, and can be more comfortable, to boot. It keeps your air passageways wide open and clear by stabilizing your throat and holding it in the proper position.
Speak with your physician about getting a mouth piece that can help you breathe better. If you have a recessed chin or a small jaw, these conditions can greatly increase your sleep apnea symptoms. There are a number of different devices to correct for these issues. Simply aligning your jaw may be all that is necessary.
Sleep Apnea
You must use your CPAP at least 4 hours nightly after receiving your unit. Many folks have difficulty adjusting to the CPAP in the beginning. In order for your CPAP therapy to be effective, you need to use it at least four hours a day. If you’re struggling to adjust, ensure you’re using the CPAP for four hours every single time you go to sleep.
Your kids may have sleep apnea. Symptoms may include mouth breathing, hostility, irritability, bad grades, hyperactivity and inattentiveness. Often these symptoms are similar to ADHD, but you need to talk to a physician and consider sleep apnea as a cause as well.
Sleep on your side in order to get some better sleep. By sleeping on your back, you’ll notice that your throat and nasal passages may become obstructed. Try to fall asleep on one of your sides to see if your symptoms get better.
Test out sleeping on the side. A lot of people that suffer from sleep apnea lay down in bed at night on their backs. Sleeping one one’s back can cause constriction of the throat muscles. It’s easier to breathe when looking to the side. If your sleep tends to see you rolling onto your back, support yourself with pillows on one side or the other.
When dealing with sleep apnea it is best to keep a regular sleeping schedule. Sleep apnea causes regular interruptions in your ordinary nightly sleep cycle. Do what you can to establish a regular pattern to improve your health and feel less tired. The most important adjustment to make is to go to bed and get up at the same time every day.
If you are not sleeping with a partner, then it’s almost impossible to determine if you’re suffering from sleep apnea on your own. Setting up a camera to record your sleeping habits might be the answer. Make sure the video has sound as well, so that your doctor can hear your breathing.
When you are using a CPAP, if your mouth always drops open while you sleep, you should wear a strap for your chin. This little piece of fabric can work wonders to hold your chin that your breathing is not interrupted. CPAP therapy is not successful with an open mouth, so use the chin strap to help alleviate the problem.
Establish a sleep routine if you are a sleep apnea sufferer. Your sleep condition already disrupts your sleep cycle nightly. Do what you can to establish a regular pattern to improve your health and feel less tired. The key is to have a set time for going to bed, and rising as well.
Treat any sinus or allergy problems you might have if you do have sleep apnea. Remember that you already face difficulties from your sleep apnea. The last thing you need is something else causing you difficulty breathing during your sleep. You need to keep your airways open, and remedying the slightest nasal condition will help you sleep better throughout the night.
If you are using a CPAP and experience an issue with your mouth opening during sleep, a chin strap can help. It’s simply fabric that keeps your chin up and mouth closed. If your mouth falls open when you sleep, your CPAP therapy won’t be effective. Use this device to try and solve the problem.
If nothing is working to better your sleep apnea, try talking to a doctor about more aggressive treatments. 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.
Those with sleep apnea should treat any symptoms of sinus or allergy problems. It will help you breath better in general, especially during your sleep. You don’t want to have anything else that hinders your breathing while you sleep. Keeping your airway free and clear by treating your nasal problems gives you a much better chance of sleeping through the night without problems.
Sleep with just one pillow at night. Larger or stacked pillows can put your airways in an awkward position and limit your breathing. This makes you sleep in a way that makes it hard to breathe. This means that one pillow is most appropriate to help alleviate your sleeping concerns.
Consider a snoring device. Snoring occurs if breathing passages become partially closed, and sleep apnea when they are closed entirely. So, it makes sense that a device that helps with the former can help with the latter. If you have mild sleep apnea, an anti-snoring device may be enough to help with your condition.
Try not to sleep on your back if you are prone to sleep apnea. Many people with sleep apnea find their airways block more easily when they sleep lying on their backs. If you keep turning on your back, position several pillows behind your back to help keep you on your side.
Your doctor should make a certain diagnosis of your sleep apnea, but there are ways you can help yourself too. Losing weight and stopping smoking are always good, but are especially so for those who suffer from sleep apnea. Overeating, consuming an excessive amount of alcohol and too much caffeine before bed can all exacerbate sleep apnea.
Sleep apnea will not magically disappear; patients will need to get it treated. Some treatments will work better for you than others. Treatment options vary depending on the cause. One person will find relief by stopping the habit of smoking and drinking. Another person may find that losing weight is their solution. Non-invasive options like the CPAP machine are highly successful for millions of sufferers. Some people do prefer surgery over any other types of sleep apnea alleviation methods. The key is to find the treatment that fits your individual solution and then sticking with it so that you can gain control of your life again.
Never sleep on your back if you experience the symptoms of sleep apnea. Sleeping on your back with sleep apnea can make it hard for you to sleep. Lie on your side and support yourself with pillows to avoid rolling onto your back.
Exercise your tongue and minimize sleep apnea symptoms. One simple exercise is to put your tongue against the roof of your mouth and hold it there for a couple of minutes. Your tongue and throat muscles will become stronger by doing this, making it less likely that your airways are blocked as you sleep.
Stop smoking for relief from sleep apnea. Smoking causes the upper air passages to swell up, which causes sleep apnea to be more debilitating. Second-hand smoke is just as damaging to the respiratory system as first-hand smoke. Many people find the first month to be the hardest. Following this, the nicotine dissipates and cravings are reduced.
There are some simple, straightforward techniques that can improve sleep apnea sufferers’ odds of getting a good night’s sleep. Fixing your sleeping schedule and sticking to a regular bedtime every night can be a great help. Keep your bedroom comfortable and calm for the most satisfying sleep. If your room is not comfortable, you will probably have difficulty sleeping night after night.
Learning to play a wind instrument can be an effective control strategy for those who snore or have sleep apnea symptoms. A study shows this can greatly reduce the symptoms of sleep apnea. Your new talents can help control your airways.
If you are prone to sleep apnea, you should try not to sleep on your back. When you sleep while laying on your back, your airway can become compressed, preventing a restful night of sleep. Do what’s necessary to sleep sideways, even if you have to use pillows or other items to force the issue.
Sleep apnea may be quite a serious condition and can be hazardous to your health in ways, but it is treatable. You can get relief quickly if you follow the advice from this article. If these tips do not work to your satisfaction, consult your doctor for other options.
Sleep apnea can make you chronically tired, which is bad for you throughout the day. To address this ensure that you are sleeping on a schedule. Try to stick to the same bedtime and wake time every day of the week. Taking control of your apnea immediately will keep it from becoming uncontrollable.