If you have sleep apnea you probably know how troublesome it is. A good way to deal with problems associated with sleep apnea is to acquire plenty of knowledge about the topic. Also do some things yourself to help lessen the symptoms of this disorder. Read on to learn some tips that have worked for many people.
Overweight people are prone to suffering from sleep apnea. Anyone who is overweight and suffers from sleep apnea needs to lose weight for the sake of their health. They should follow a sensible weight loss plan, usually involving a restricted calorie diet combined with exercise. Carbohydrate restriction has been shown to help people lose weight in recent studies as well.
If your weight is higher than it should be, reverse that. There are many studies linking overweight people to sleep apnea. So, you can actually find substantial relief from your symptoms just from shedding even twenty or thirty pounds.
If your sleep apnea is the result of having narrow breathing passages, a mouth guard can help you out. This will help you breathe better at night. Mouth guards and sleep masks must be properly fitted in order to help improve apnea.
If you’re using a CPAP, use it a minimum of four hours nightly. Sleeping while using a CPAP can be difficult to adjust to at first, but it is not impossible. A minimum of four hours per night is needed, if your CPAP machine is going to help you. Just use it as much as possible and you’ll get used to using it after a couple of weeks.
Try quitting smoking and drinking alcohol if you have sleep apnea. These habits can cause your throat muscles to relax or swell, increasing sleep apnea. Quitting these addictions may be the easiest way to address your sleep apnea.
Sleeping Pills
Your doctor may recommend a mouth guard to help ease the breathing problems associated with sleep apnea. You might just have a small air way, if you have a recessed chin or a smaller jaw this can cause sleep apnea. There are special devices which will align your jaw properly while also putting you in the best position while asleep, this results in you getting more rest.
Find another way to get to sleep other than sleeping pills. Just like alcohol, taking sleeping pills will make your throat muscles relax. Sleeping pills also worsen many other effects dangerous to sleep apnea sufferers. If you have chronic insomnia, consult with your doctor about safe alternatives to sleeping pills.
If your weight is higher than it should be, reverse that. Obesity has clearly been linked with sleep apnea in multiple studies. Therefore, just losing twenty pounds or so could help provide significant relief from your sleep apnea.
If you suffer from sleep apnea and are traveling, remember to bring the CPAP machine along. When sleep apnea affects you, do not attempt even a single night without your CPAP machine. You should have a travel bag to bring your CPAP with you. You can transport your CPAP machine with you away from home.
Cut back on your alcohol consumption. Your muscles will over-relax when you use alcohol, especially before bed. Even though you may enjoy the relaxing effects, this can contribute to sleep apnea events. Alcohol can relax the muscles in your throat, making it more difficult for your body to control your airway. 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.
Those with sleep apnea should treat any symptoms of sinus or allergy problems. This condition makes sleeping troublesome. You do not need anything else reducing your ability to get air while you sleep. It is important to keep your airways open and free from mucous and debris.
A diagnosis of sleep apnea usually involves your personal and family medical histories, as well as a comprehensive physical examination. Your doctor might also choose to study you while you sleep. After studying this information, your doctor may send you to a specialist if necessary.
Look for devices that help to alleviate snoring. While apnea involves complete blockage of the airways, snoring is similar in that partial airway obstruction is what causes it. It makes sense to have a device that will help both. You could find yourself reducing your apnea with anti-snoring devices.
Assessing your sleep apnea potential might be hard if you there is not a partner in bed at night to give you feedback. A video recorder can help you discover whether you are sleeping well or struggling. Remember that recording audio is equally important; medical professionals can tell a great deal from the sounds you make while you sleep.
It’s important to take responsibility to lessen the things that can cause sleep apnea. Be aware that certain risk factors, like gender and genes, cannot be changed. If you are an alcoholic, a smoker or are overweight, changing these factors may eliminate your sleep apnea.
Treat your allergies or other sinus problems when dealing with sleep apnea. Sleep apnea is a difficult enough condition to deal with. You don’t need anything else to interfere with your sleep. You can get a much better night’s sleep if your treat your allergies or sinus problems and keep your breathing clearer.
Sleep Apnea
If you are not experiencing success at overcoming your sleep apnea, you may want to take more serious measures. 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.
Don’t sleep facing upwards if you are a sleep apnea sufferer. A common sleeping position for most people suffering from sleep apnea is on their backs. As a result, it’s easy for airways to get blocked. Use a wedge pillow to stay propped up on your side.
A good nasal spray can be helpful if you are having trouble breathing. This should help clear any blockages in the airways for a couple of nights. However, you should not use these sprays for an extended period of time to avoid irritation. Head to your pharmacy to see what your options are to deal with your nose bothering you in your sleep.
Stop smoking if you have sleep apnea. Smoking causes swelling in the upper airway, which makes sleep apnea worse. If you are struggling to quit, join a program, or try using nicotine-replacement therapy, such as patches. It is the initial 30 days that are the most trying. Then you get less cravings as more and more nicotine leaves the body.
Look for devices that help to alleviate snoring. When the airway is mostly closed, snoring occurs. Apnea on the other hand, occurs when the airway is completely closed. A device that can help with snoring may also work to help with apnea. Anti-snoring devices help you reduce apnea as you sleep.
There are some good tongue exercises you can do which can help lessen the effects of sleep apnea. Try to press your tongue up against the roof of your mouth. Then, hold it there for about three minutes. This makes the tongue and throat muscles stronger and prevents them from relaxing and blocking the airway as you sleep.
Stop smoking cigarettes if you have sleep apnea. Smoking aggravates air passages. You can use nicotine patches or replacement therapy to quit. Most people who have quit smoking report that the first month was the most difficult. Once you are past the first few weeks, the nicotine craving begin to lessen significantly.
Learn to play one of the wind instruments. This will help to relax your body and mind while you are working muscles used in breath control. Strong throat muscles are less likely to contribute to the ill-effects of sleep apnea.
You can help lessen the effects of sleep apnea by doing exercises which strengthen the throat muscles. Sleep apnea is often caused by the tissues in the throat, which can relax and collapse while you sleep. The muscles will slowly become stronger, which means that they won’t collapse as often when you sleep, which in turn improves airflow.
A major factor of sleep apnea is how you sleep. Thus, it is critical to sleep with your body in the proper position. Lift up the top half of your body with a foam wedge. An alternative method is to angle your bed so that the head is approximately four inches above the foot.
Anyone who has sleep apnea should avoid laying on their back during sleep. Sleeping in this position blocks your airways, which will interfere with your sleep. Try sleeping on your side. You may need some pillow to keep you in this position.
Cpap Machine
The technical definition for sleep apnea is simply lacking oxygen when sleeping. Since this is the situation, sleep apnea sufferers should try to avoid spending their sleeping hours at high elevations. The higher you are, the less oxygen there is which is bad. If you can sleep at a lower elevation, you should do it.
Remember that you must bring your CPAP machine with you on long air flights, and the airline must know about this in advance. Many airlines will help you find a seat in a location where you have the space to use your CPAP machine. If flying on a foreign plane, remember to bring along a power adapter.
Seek out a support group. Sleep apnea doesn’t affect lots of people. You might have the support of your loved ones, yet they may not actually understand what is going on. Search out a local support group for people with sleep apnea. There are a lot of online forums and places where you can get support.
You may find that anxiety about your condition worsens the effects of sleep apnea once you know you suffer from it; in this case bathing before you go to sleep may be helpful. Taking a hot shower or bath can help with relax you and alleviate some of your sleep apnea symptoms. This will help you sleep better and you will get more quality sleep instead of worrying about sleep apnea.
One way to curb sleep apnea is with a mouth guard. If your jaw is small, you have an overbite, or any other jaw abnormality, consider having your dentist fit you with a custom mouth guard. A jaw that is correctly aligned makes it easier for your body to breathe properly at night.
Remember that you may not consciously realize you are having a sleep apnea episode. You may experience daytime drowsiness, exhaustion, a lack of daytime focus that may signal problems with sleep apnea. These symptoms are indicative of sleep apnea, even when you do not know how many times you wake up at night gasping for air.
Lay on your side to sleep if you suffer from sleep apnea. Your breathing airways can get obstructed when you sleep on your back. You can prevent yourself from switching back to a prone sleeping position by arranging pillows to keep yourself on your side.
Corrective oral devices can sometimes be effective at easing the symptoms of sleep apnea. This is due to the fact that the jaw on some people is configured in such a way that the air passages are narrowed. You can use a mouthpiece in this instance; you will get better airflow this way
Make a schedule for your sleep and do what it takes to stick to this routine. Try your best to train your body on a set sleeping schedule when you have sleep apnea. If you go to sleep at the time the same each evening, your body will soon adjust to it. This should help you get to sleep much easier each night and have you feeling refreshed in the morning.
Exercise your jaw and throat muscles. Sleep apnea can be brought on by weak muscles, so doing these exercises can help. These exercises may truly help you.
Locate others with sleep apnea and share feelings and tips with each other. Ask your doctor if he or she knows about any local clubs or group therapy sessions and use the Internet to find some online communities for sleep apnea patients. It is important to discuss your condition with others who suffer from the same disorder.
Wind Instrument
It has been proven that the number one cause of sleep apnea is the lack of sleep or getting sleep that is poor in quality. Making healthier lifestyle choices can help you reduce the effects and symptoms of sleep apnea. If you don’t take care of your body and mind, sleep apnea can occur with a vengeance.
You should learn to play a wind instrument. Practicing any wind instrument will greatly help your sleep apnea. Playing these instruments helps you learn how to control your breathing. In addition, they exercise your airway muscles, which strengthens them. Eventually, the muscle training you receive from playing the instrument will enable you to breathe better, relieving your apnea symptoms.
Don’t get discouraged if you haven’t found a solution to your sleep apnea problem. Symptoms may vary and some cases are more severe than others, so there is no one thing that cures everyone. It’s important to speak with a physician who will find the solution that will fit your individual situation.
Anyone who suffers with sleep apnea understands how much this condition worsens the quality of their every day life. Thankfully, doing your research allows you to gain the knowledge you need to better handle your condition. Utilize this advice, and soon, you’ll be sleeping like a baby again!
If you use a CPAP, buy a humidifier. If you have a CPAP, it may be drying out your nose. Purchasing a humidifier will help. By using the humidifier while you sleep, you will find that you are significantly more comfortable. You will be much more likely to use this mask which in turn will give you a better sleep.