If sleep apnea prevents you from getting enough rest, you need to address the problem as soon as you can. It isn’t healthy when you don’t get at least 7 hours of sleep every night. Read the below article for some tips on how you can improve your sleep apnea symptoms so that you can sleep better.
Overweight people are prone to suffering from sleep apnea. Losing weight may help to greatly reduce sleep apnea symptoms in many patients. A logical weight loss program that includes a restrictive, yet healthy diet together with a sensible exercise routine is necessary. It may be worth it to look into diet plans that reduce the amount of carbohydrates that you eat.
Drop some of your vices to fight against sleep apnea. In particular, alcohol and cigarettes are bad for you. Alcohol relaxes the muscles in the throat, which restricts the airway while a person sleeps. When you smoke, you fill your lungs with carcinogens and cause severe damage. Dropping these habits can help ease your symptoms.
Talk to your physician about the possibility of a mouth piece to correct your sleep. If you have a narrow airway, recessed chin or small jaw, it is likely you have amplified sleep apnea effects. You will get better rest if you use specialty devices to position yourself and align your jaw properly while sleeping.
Excess weight is an issue that plays a negative role in many sleep apnea sufferers’ conditions. If this is true for you, try getting a little thinner. A logical weight loss program that includes a restrictive, yet healthy diet together with a sensible exercise routine is necessary. According to recent scientific work, many people looking to lose weight can also benefit from reducing their intake of carbohydrates.
Slim down if you’re heavy. Multiple research projects demonstrate the connection between sleep apnea and being overweight. Therefore, just losing twenty pounds or so could help provide significant relief from your sleep apnea.
If you want to find relief from sleep apnea, pick up a wind instrument. Research in Germany has shown that playing an instrument called the didgeridoo can train the muscles in your upper airways and strengthen them. Muscles in this area stiffen the airway walls and control the dilation. These are great reasons to take up playing this instrument and easing the symptoms of sleep disorders.
Be sure to eat well and maintain a proper weight to help control your sleep apnea. A lot of people are amazed at how a poor diet negatively affects sleep apnea. Studies show that people who eat low quality foods suffer from apnea worse than overweight people that eat healthy foods.
Many people find that using a mouth guard while sleeping helps their sleep apnea. 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. Invest into a mouth guard instead of having a loud machine keep others up at night.
Reduce your consumption of alcohol. Alcohol causes all the muscles in your body to lose their tension. You may want to feel more relaxed, but it can exacerbate your apnea. Alcohol causes the throat and tongue muscles to relax, which can make it easier for them to block your airway. If drinking is an important part of your life, restrict the amount of alcohol you consume and drink it earlier in the day.
Don’t drink alcohol to excess. Alcohol will relax all of your muscles. That may be something people like when they drink, but it also can cause sleep apnea. When your throat muscles relax, your airway narrows and causes sleep apnea. If you feel like you have to drink, try to not do it prior to going to bed.
Did you know that sleep apnea can afflict children? Symptoms may include mouth breathing, hostility, irritability, bad grades, hyperactivity and inattentiveness. These symptoms are quite similar to ADHD, so it’s important to get an accurate diagnosis because treatments for these two disorders are quite different.
Lie on your side when you sleep. A lot of people who have sleep apnea are back sleepers. Your airway can become obstructed if you sleep on your back. Try to sleep on your side to avoid that. If you roll on your back when you sleep, try using pillows to stay on your side.
A diagnosis of sleep apnea is performed by analyzing your medical history as well as your family history, followed by a physical exam. Your general practitioner may order a sleep study. Based upon this, he or she may give you a referral for a sleep specialist. Sleep specialists focus primarily on the diagnosis and treatment of people with sleep disorders.
Always carry ID on you if you’re a sleep apnea sufferer who uses a CPAP machine. Should something happen to you that requires medical attention, this will alert others of your condition. This ID needs to specify you suffer from sleep apnea and have a CPAP that needs to be set on a certain pressure level.
If you have no one with you while you sleep, it would be hard to tell if sleep apnea is your problem. Think about recording your sleep patterns. The video needs audio too so that the doctors can hear the noises you make.
Lower your risk for sleep apnea. Some sleep apnea risk factors (like genetic predisposition or being a man) are impossible to escape. On the other hand, certain risk factors, such as being fat, smoking cigarettes, and drinking alcohol, are entirely under your control.
If you have sleep apnea, do not sleep laying on your back. 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. Prop yourself on your side using pillows or cushions.
Your doctor may suggest keeping a sleep journal to help pinpoint if you have sleep apnea or not. Here, you will track your hours of successful sleep, when you awaken through the night and other problems you may encounter. The person you sleep next to can alert you to your snoring, if you stop breathing or you move your limbs suddenly. This can help the doctor determine if you actually have sleep apnea.
Sleep apnea will not magically disappear; you need to treat it. Different treatment options work well for some people, but not others. Very often, losing weight has a profound effect on sleep apnea symptoms; however, some very thin people have sleep apnea. The CPAP machine and other non-invasive procedures have been helpful for millions. Other people might just want to opt for surgery. Choose the route which best meets your needs since getting treatment can lead to a happier and most restful life.
If you suffer from sleep apnea and intend to travel at all, make sure you bring you CPAP in the luggage. When sleep apnea affects you, do not attempt even a single night without your CPAP machine. You were probably provided a padded traveling bag when you got your CPAP machine. Use this bag to carry your CPAP whenever you travel.
You can reduce sleep apnea with exercises to strengthen throat muscles. Sleep apnea results from breathing obstruction due to your soft tissues in your throat collapsing. When your muscles strengthen, their chances of collapse and airway blockage go down.
Take your CPAP anywhere you go, even if you make a trip to the hospital. You need to have your CPAP along with the mask, with you at all times while you’re there. Your own CPAP machine will be set to the pressure recommended by your sleep specialist, so you won’t have to get used to a new machine. This lessens the stress of being away from home and enables you to continue the CPAP therapy while at the hospital.
If you have a long flight scheduled, tell the airline that you will require your CPAP machine. Almost every airline company will make the necessary arrangements to accommodate your needs. Remind them that you will need to plug your machine in, or you can use a machine that uses batteries as a backup measure.
If you are not experiencing success at overcoming your sleep apnea, you may want to take more serious measures. A lot of people do not do well on some of the treatments, requiring complicated surgeries to enhance their airway.
If sleep apnea is causing you anxiety, soak in a bath before bedtime each night. When you soak in a hot bath, it soothes your muscles and relieves tension. Due to this effect, you can sleep easier and more comfortably without getting interrupted by apnea.
Many people who sleep on their back typically experience sleep apnea. If this is you, then you should try finding another position to sleep in. It has been proven that side sleeping helps alleviate sleep apnea so you can get some rest.
A good way to help your sleep apnea might be to shed some extra weight. Weight loss alone can be an effective treatment for those with mild sleep apnea. Loosing even a little weight can allow you to breathe more freely and get a good night’s sleep.
Do not drink alcohol before laying down at night. Alcohol can worsen sleep disorders, like sleep apnea. Your central nervous system depresses, which could cause your sleep apnea to prevent you from breathing. It can also put you into such a deep sleep that you do not recover your breathing after gasping for air.
Minimize the risk factors associated with sleep apnea. Genetic and congenital risks cannot be altered, but lifestyle changes can be made. Some other risk factors should be changed, such as drinking too much, smoking or weighing too much.
Seek out a support group to join. Fully-aware sufferers of sleep apnea are relatively rare. You might have the support of your loved ones, yet they may not actually understand what is going on. Find people that also have sleep apnea. If you are hesitant to meet in person, use the Internet to your advantage.
It is very important that you are getting a good night’s rest every day, and it is crucial you get the proper amount of sleep. By following the tips presented here, you may be able to enjoy a better night’s rest this very night.
If sleep apnea affects you constantly at night, consider catching some naps during the day to make up for your lost sleep. When you’re sleep deprived, you do not function well in your health may be compromised. If possible, sneak an afternoon nap into your schedule to increase your daily amount of sleep.