People who suffer from sleep apnea are usually desperate to shake it. What it comes down to is what you know about how to get rid of sleep apnea symptoms. Using this article’s tips you can figure out how to alleviate your sleep apnea problems.
One way to fight against sleep apnea is to give up vices. Few things are worse for sleep apnea than drinking and smoking. Consuming alcohol can lead to trouble with your respiratory system. And when you smoke you inhale a bunch of carcinogens that can seriously damage your lungs. Drop as many bad habits as you can as early as possible.
Speak with your doctor about treating your sleep apnea with a dental mouth piece. It may be that your airways are narrower than average, and this is fine. Specialty devices can alter your position during sleep and more properly align jaw elements, giving you a much higher quality rest.
Excessive weight is a primary cause of sleep apnea for many people. Losing even a few pounds can make a big difference. 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. Some studies have also shown that limiting your carbohydrate intake can help.
Purchase yourself a mouth guard that is made specifically for your mouth. Guards like these are specifically made for assisting sleep apnea patients. This is something that works well instead of using a CPAP, and it’s more comfortable. Your airway will stay open wider and the guard will provide added stability for your throat.
Get a mouth guard made specifically for you. Sleep apnea patients can have mouth guards that are custom made specifically to treat their condition. This is a good alternative to using the CPAP machine. You will find that this mouth guard stabilizes the soft tissues and allows the airways to be more open.
You must use your CPAP at least 4 hours nightly after receiving your unit. It can be hard, at first, to get comfortable using it. However, in order to be effective, the CPAP has to be used for four hour every night. If you find it hard to get used to your CPAP, use it for only 4 hours at a go.
Avoid using sleeping pills if you have sleep apnea. Just like alcohol, these medications relax your throat when you sleep. Natural sleep aids, such as melatonin, are much safer. Discuss alternative methods for getting to sleep without altering your breathing with your physician.
A good diet can help anyone control their weight while also helping to fight sleep apnea. Most people would find it surprising to know that your diet can be a factor in managing sleep apnea. It has been shown in studies that those who eat unhealthier foods face more severe sleep apnea than their overweight, yet healthy-eating, counterparts.
If you are going to be traveling and you have sleep apnea, you need to remember to take your CPAP with you. When you have been diagnosed with sleep apnea, you should not go even one night without using your CPAP. Most CPAP machines come with a travel bag designed for just this purpose. Use this for easy travel with your CPAP device.
Even children can suffer from sleep apnea. Children who breathe through their mouth rather than their nose can suffer from sleep apnea. Other symptoms can include hyperactivity, poor grades, irritability or hostility. Sometimes parents mistakenly think these symptoms have to do with something like ADHD, and it is best that you talk to your child’s doctor to find the true culprit.
If you suffer from sleep apnea and have issues with your sinuses or allergies, have them treated as soon as possible. Sleep apnea causes enough difficulty breathing on its own. You must eliminate anything that might obstruct your airway as 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 on your side as much as possible. Many people who have sleep apnea also sleep looking straight up. Your airway can become obstructed if you sleep on your back. Sleeping on one’s side is a better option. A large body pillow can help keep you from rolling to your back in the middle of the night.
Avoid sleeping pills if you’ve been diagnosed with sleep apnea. They can relax your throat muscles, making it hard to get enough air when you sleep. Sleeping pills could cause injury or death if your sleep apnea is particularly severe. It can be difficult to stay asleep when you have sleep apnea, but you need to use other methods, such as a CPAP.
Lose a bit of weight to get rid of your sleep apnea. Lots of people have found they can eliminate their sleep apnea by dropping all their excess fat. Even a few pounds can help your sleep apnea symptoms.
Keep a regular sleeping schedule to lessen the symptoms of sleep apnea. Having this condition already is a problem for your nightly sleep cycle. Whatever you can try to help minimize the effects of this condition and help to normalize your sleep patterns can only help you get better. The key is to have a set time for going to bed, and rising as well.
Use only one, regular-sized pillow to sleep at night. An over-sized pillow, or a pile of multiple pillows, can alter your sleep position with negative impacts on your ability to breathe freely. This makes you sleep in a way that makes it hard to breathe. One standard pillow is all you need to avoid having this happen.
Bring your medical ID every you travel with your CPAP device. 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.
Treating allergies or sinus issues is an issue of the first order. You might have trouble breathing during the night because of sleep apnea. You do not need anything else reducing your ability to get air while you sleep. You need to keep your airways open, and remedying the slightest nasal condition will help you sleep better throughout the night.
Mitigate the risk factors associated with sleep apnea. Some sleep apnea risk factors (like genetic predisposition or being a man) are impossible to escape. However, you can limit many others, like excessive weight, smoking or alcohol consumption.
If you have been trying for months to get rid of your sleep apnea, but have always come up short, then you are going to want to have a serious talk 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.
Stop smoking as soon as you find out you have sleep apnea. It can cause your upper airways to start swelling, which can make your sleep apnea worse. Try to use some nicotine patches or other stop smoking programs or medications. The majority of smokers say that the first month is the hardest. Once you are past that point, your nicotine cravings lessen drastically.
Devices intended to prevent snoring may be of some use. Snoring occurs when airways are mostly closed up with a little air getting through, but sleep apnea occurs when the airways completely close up. One of these devices, therefore, targets both of these situations. Use an anti-snoring device when you sleep.
Working out your tongue can help treat your sleep apnea symptoms. Press your entire tongue up inside your mouth, and hold it there for at least a few minutes. Like other exercises for the body, muscles in the tongue and throat will be strengthened and therefore remain tighter while you sleep.
Tongue exercises are useful in reducing sleep apnea. Try holding your tongue up toward the roof of your mouth for at least three minutes. This strengthens the muscles throughout the airway passage and minimizes the likelihood of them interfering with breathing and sleep.
How you position yourself when you lay down for bed can contribute to your issues with sleep apnea. This is why proper positioning is so critical. If you must sleep on your back, elevate your head and the top half of your body slightly. If you have an adjustable bed, raise the head by several inches for the best position.
Take immediate steps to seek relief from your sleep apnea. If you do not go to a doctor and find a treatment, your symptoms will probably worsen over the years. A visit to your doctor is essential to prevent your sleep apnea symptoms from ruining your nightly sleep.
Anyone afflicted with sleep apnea might need solutions to get good rest. Set up a regular bedtime for yourself and go to sleep each night at around the same time. Make sure that your bedroom conditions are also suited for a good night’s rest. Insomnia is a real danger if your sleeping arrangements are sub-par.
Chronic fatigue can aggravate sleep apnea symptoms. This problem may be reduced when you sleep on a schedule. Have a specific time you go to bed and wake up, and always try to stick to them. In this way you can prevent sleep apnea from leading to derivative sleep disorders like genuine insomnia.
If you are prone to sleep apnea, you should try not to sleep on your back. If you sleep on your back, you may constrict your airways, resulting in trouble sleeping. Try side sleeping. If it does not seem natural to you, prop yourself using pillows.
Start playing a woodwind. You can help your apnea by learning something like the clarinet or flute. You master air control, breathing and throat exercises that assist in strengthening the muscles afflicted by sleep apnea. Eventually, the muscle training you receive from playing the instrument will enable you to breathe better, relieving your apnea symptoms.
Exercise and tone your throat and neck muscles to help with sleep apnea. By strengthening your throat muscles, you will stop your air passages from collapsing while you are sleeping. Ways to strengthen your throat muscles include playing the flute, making funny faces, and sticking out your tongue. These exercises will help make your throat stronger.
There are some sleep apnea cases that you can cure with oral devices. Some people have a natural shape and set to their jaws that encourages restricted air passages and makes sleep apnea more likely. A sleep mouth guard can change the position of these things while you sleep to help lessen sleep apnea symptoms.
Stay away from opioid and narcotic medicines. These medications can decrease oxygen levels in anyone. Combining low oxygen caused by sleep apnea with medication that causes respiratory depression has a compounding effect, which can be life-threatening.
Anyone suffering from sleep apnea daily, is probably determined to nail down an answer to their affliction. Those wishing to stop sleep apnea symptoms must gain understanding and knowledge. You can easily reduce the severity of your problems with the information above.
If you have been diagnosed with sleep apnea, take your condition seriously. Stick with any treatment plan your doctor prescribes, including nightly use of your CPAP machine if necessary. The obvious signs of not getting enough sleep, such as tiredness, will be obviously apparent; however, more serious side-effects such as mental illness or increased stroke chances are also possible.