Simply talking about sleep apnea will not help your rest. If you are dealing with this issue, you need to take it upon yourself to remedy this situation. Having an effective strategy to combat sleep apnea is a good first step. The article below will show you some of the ways that you can help yourself.
It is not easy to tell if you are suffering from sleep apnea if you don’t sleep with someone who can describe your sleep patterns. You can always set up a camcorder to make a video of a typical night’s sleep. Make sure to record any sounds you make so the doctor can hear them.
A common reason for sleep apnea to occur is increased weight. If this happens to be the problem then anyone dealing with sleep apnea should immediately shed this weight. Improving the overall health of the diet in combination with an increased level of exercise makes a simple, effective weight loss strategy. Many people have success following a low carb diet.
Keeping a sleep ledger can help your doctor monitor your sleep apnea. You will record when you sleep and when you awaken and anything else that happens during your sleeping hours. If you have a partner, they may be able to help document your snoring, jerky body movements and stoppage of breathing. All these will assist your physician in making a formal diagnosis.
If you want real assistance with sleep apnea at night, talk to a physician about the optimal CPAP machine for you. You need to take into consideration both the machine size and audible volume. The newer CPAP machines are much smaller and quieter than earlier ones were. Your physician will be able to guide you to good CPAP manufacturers.
Get to bed at a regular time every night if you suffer from sleep apnea. Sleep apnea causes regular interruptions in your ordinary nightly sleep cycle. Using simple sleep hygiene techniques like this one will help you avoid health problems and falling asleep during the day. For most people, the most important thing is to get up and sleep at the exact same time each day.
If you are using a CPAP, always have a medical ID on you. If you are ever in need of emergency treatments, this ID will let the medical team know that you suffer from sleep apnea and are following CPAP therapy. The information on the card should mention your sleep anea and include the full details of the treatment you regularly use.
Your phsyician can help you get a mouth piece to help with your 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. You can get a mouthpiece to help you when you are sleeping to get better night’s sleep.
If the solutions you have tried are not improving your ability to sleep soundly, then see your doctor to discuss more aggressive options. The removal of loose tissue at the back of the throat is one surgical technique that is a last resort treatment for severe sleep apnea that can’t be controlled with other less invasive treatments.
Try losing weight if you are obese. Studies have shown sleep apnea and obesity can be related. Losing a little weight can have a big affect on your sleep apnea. Try a calorie restriction diet and exercise.
Many people can reduce the severity of their sleep apnea symptoms by losing excess weight. People who are overweight or have a larger than normal neck circumference may be prone to sleep apnea. When you lose a few extra pounds you reduce the pressure on your airway and breathing becomes easier.
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. Some individuals have a lot of trouble getting used to CPAP masks in their sleep. In order for your CPAP therapy to be effective, you need to use it at least four hours a day. If you have trouble adjusting to use it the full night, keep it on for four hours at the least.
Having your sleep apnea diagnosed by your physician is important; however, some options for self-help may be beneficial to you. Avoiding smoking and losing weight are good for anyone, but especially those with sleep apnea. You should also refrain from consuming alcohol, heavy meals, and caffeine for a few hours before bed.
Avoid drinking alcohol to excess. Your muscles are relaxed by drinking alcohol. Although many users find this to be one of the benefits of drinking, it tends to make the effects of sleep apnea much more serious. Alcohol will relax the throat muscles, which ends up making it harder for the body to control the airways. Try your best to limit your drinking if you do decide to have alcohol, and try to not have any right before bed.
You shouldn’t be smoking if you are afflicted with sleep apnea. Smoking can cause swelling in the airways, exacerbating sleep apnea. If you are struggling to quit, join a program, or try using nicotine-replacement therapy, such as patches. The first month is the hardest part. The strength of the cravings will then decrease as the nicotine begins to leave your system.
Some useful tongue exercises can help alleviate many sleep apnea symptoms. 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.
Sleep apnea afflicts children too. Symptoms may include mouth breathing, hostility, irritability, bad grades, hyperactivity and inattentiveness. This swath of symptoms is not unlike ADHD, but you should have your doctor check out the possibility of sleep apnea to know for sure.
The effects of sleep apnea can be avoided with stronger throat muscles. The origin of sleep apnea is obstructed air flow in breathing, which is a consequence of soft tissue collapse in the rear of your throat. Stronger muscles are not as likely to collapse.
A great way to reduce the possibility of having sleep apnea is to lose weight. Sleep apnea symptoms can be reduced or eliminated by taking off those extra pounds. Simply losing a small amount of weight can open your airways, improving your sleep apnea symptoms.
If you have sleep apnea you should never sleep on the back. Sleeping while flat on your back often results in airway constriction, reducing the amount of sleep you get. Do what’s necessary to sleep sideways, even if you have to use pillows or other items to force the issue.
Try and lose weight because it will help you deal with sleep apnea. If your sleep condition is caused by obesity, weight loss may solve your problem completely. Losing the excess weight can greatly lower the pressure it puts on your airways and helps to get air flowing freely so you can breathe much better at night.
Take hold of your sleep apnea and seek out a cure for it. Sleep apnea is one condition that tends to steadily worsen the longer it’s left untreated. Don’t wait around for your lack of good sleep and snoring to get even worse. If you suspect sleep apnea, schedule a doctor visit now.
Many individuals afflicted with sleep apnea sleep on their back. If you sleep on your back with sleep apnea the change this right away. The simple switch from sleeping on your back to your your side can help relieve symptoms of sleep apnea and allow you to have a better night’s sleep.
If you have been diagnosed with sleep apnea, it is imperative that you stop smoking. Smoking can cause the upper airway to swell, which exacerbates sleep apnea. To quit, try using nicotine replacement treatment or a cessation program. For most people, the toughest part is the first 30 days or so. Then you get less cravings as more and more nicotine leaves the body.
Play a wind instrument. To help with your sleep apnea, you should learn the clarinet, flute or any kind of wind instrument. When you play these instruments, you learn about air control and exercising the muscles in your airway, making them stronger. You can really train your muscles to be strong with a bit of training.
Speak with your doctor about writing you a prescription for a heated humidifier if you have a CPAP machine to sleep. It is much easier to get better sleep and to sleep with your CPAP machine if there is warm and humid air to breathe. There are many different CPAP machines that are equipped with built-in humidifiers, so check with your doctor to see if one can be prescribed.
Do not drink alcohol, especially prior to going to sleep. Sleep apnea sufferers have a worse time during sleep if they have alcohol before bed. In addition to weakening the nervous system, it can also make the sleep apnea worse. This can make it harder to wake up if you happen to stop breathing. That makes drinking when you suffer from sleep apnea a dangerous idea.
Try to tone your throat muscles if you have sleep apnea. By strengthening your throat muscles, it helps to keep your airways from collapsing in when you are asleep. Many things will work. Flexing throat muscles, humming, playing wind instruments and sticking out your tongue are just a few. Almost any exercise that uses your throat muscles can help to build a stronger airway which leads to better breathing as you sleep.
Don’t be ashamed that you have to use a CPAP machine. Be open about it and explain to others that it is necessary for you to sleep better. Stress that it is necessary for your health. You have to use your CPAP machine or else you might not get a solid night’s rest, so everyone you know should understand.
Stay away from all narcotics, or medications that are opioids. These types of pain medications can cause low levels of oxygen in patients with normal sleep habits. Combining these medications with already lowered oxygen levels can result in life threatening problems.
You now know some effective treatment strategies for sleep apnea, so it’s time to start using them. Everyone is different and you’ll need to find the treatment that will fit you and allow you to have a good night of rest. Once you have started sleeping well again, you’ll not only experience restful nights, but also more fulfilling days, as well.
Sleep on the side in order to facilitate good rest, if you have apnea. If you sleep on your back, your throat is more likely to constrict and make breathing difficult. Many people sew a tennis ball or something else into a pocket on the back of their pajamas. This will keep you from rolling back over to lay on your back during sleep. You can also use pillows to prop yourself up.