When you woke up today, did you feel really exhausted, even though you thought you slept? Do you often hear your partner complaining about your snoring? Has your own snoring ever woken you up? You may actually be suffering from sleep apnea, but don’t worry. You can find useful suggestions for dealing with the condition presented below.
A mouth guard for use while you sleep can help you deal with sleep apnea, even if your airways are naturally narrow. This will help you breathe better at night. Ask your doctor to help you get fitted for a mouth guard.
Losing some harmful vices to fight off sleep apnea. If you drink and smoke, you need to quit now. Alcohol relaxes the muscles in the throat, which restricts the airway while a person sleeps. Smoking adds harmful chemicals which damage your lungs over time. Dropping these habits can help ease your symptoms.
Do you occasionally drink or smoke? Take steps to eliminate these unhealthy habits. These types of substances restrict your airways. Alcohol relaxes your airways, and tobacco causes it to swell. If you can’t quit, at least don’t drink or smoke right before going to bed.
If you are obese, start a weight loss program. Obesity has clearly been linked with sleep apnea in multiple studies. As a result, the loss of just twenty or twenty five pounds can make a significant difference in reducing your symptoms of sleep apnea.
Playing wind instruments can actually help you control sleep apnea. German researchers suggest playing the didgeridoo regularly trains your upper airway muscles. These muscles are responsible for dilating your airway and causing the walls of the airway to stiffen. Regular playing can significantly reduce the occurrence of the symptoms of sleep apnea by allowing these muscle to function properly and letting you get a peaceful night’s rest.
Follow your treatment plan including wearing your sleep mask. Many people find it very difficult to feel comfortable using a CPAP to go to sleep. If this is the case with you, try a different mask. That is often the source of the discomfort. Keep trying to use your machine, and work up to a full night slowly if you need to.
A healthy diet can help you lose weight and combat sleep apnea. A lot of people are surprised that a bad diet can affect sleep apnea. In past studies,it has been shown that those that eat improper foods have worse sleep apnea than those that eat healthy, but are overweight.
Attempt to sleep on the side to get a full night of rest in spite of apnea. Sleeping on your back can block your airway. Try to fall asleep on one of your sides to see if your symptoms get better.
Test out sleeping on the side. Sleeping on your back is more likely to cause snoring and apnea. Your airway can become obstructed if you sleep on your back. Sleeping on one’s side is a better option. If you tend to roll onto your back in your sleep, try propping yourself on one side with pillows.
Sleep apnea afflicts children too. If your child is inattentive, hyperactive, has poor grades, is irritable or hostile, and/or breathes through their mouth instead of their nose, they could be suffering from sleep apnea. These symptoms can be similar to those of ADHD, so consult a doctor and consider both conditions.
You may benefit from wearing a medical bracelet that explains your sleep apnea, the treatment your are undergoing for the condition and the proper pressure level for your CPAP. Upon need for help and medical attention, your condition must be known. The information on the card should mention your sleep anea and include the full details of the treatment you regularly use.
Your physician may want you to write in a log or journal about your sleep, in order to check to see if you have sleep apnea. You would record your total hours of sleep each night, as well as symptoms that occur. Ask your partner to keep track of your snoring, movements, and whether you stop breathing at night. These pieces of information are key to helping your doctor diagnose your sleep disorder.
Treat any sinus or allergy problems you might have if you do have sleep apnea. Having sleep apnea means you already struggle to breathe during the night. You have to avoid anything else that is going to affect your ability to breathe while you are asleep. Keep your airway clear by clearing your nostrils before you go to sleep.
Use a chin strap if you find your mouth continuing to fall open while you sleep with a CPAP machine. It is a simple cloth strap that can easily hold up your chin as you sleep. It is worth trying this simple fix, because CPAP therapy is ineffective if your mouth falls open while wearing the mask.
Stop snoring devices are often helpful in treating sleep apnea. 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. These devices might be just what you need for a better night’s rest.
If your sleep apnea requires the use of a CPAP machine, make certain that a medical ID is always with you. This will let emergency personnel and others know you use a CPAP for sleep apnea. The ID needs to include all of the medical information pertaining to your CPAP use.
Always discuss your sleep apnea problem with your doctor, but also try some self-help treatments. Try losing weight and eating healthier to get rid of your sleep apnea. Stay away from large meals, caffeine, and alcohol if you have sleep apnea.
It is better to sleep on your side if you have sleep apnea. The majority of sleep apnea sufferers sleep on their backs, which makes it easy for their airways to become blocked. Lie on your side and support yourself with pillows to avoid rolling onto your back.
If you will be away from home and you’re suffering with sleep apnea, always remember to bring along the CPAP machine with you. When sleep apnea affects you, do not attempt even a single night without your CPAP machine. Your machine should include a padded travel bag. Use this bag to carry your CPAP whenever you travel.
Sleep apnea does not go away on its own; patients need treatment. Every person is different, so while a particular treatment worked for someone else you know, it may not work for you. If you lose weight you will help your sleep apnea, but this is not always the cause. Other options, including the use of a CPAP machine, have helped a great number of people curb their symptoms. Other people might just want to opt for surgery. Whatever route is best for you, getting treatment is key to living a happy, restful life.
Sleep apnea will not magically disappear; patients will need to get it treated. There are various sleep apnea treatments for various people because no two cases are exactly alike. If you lose weight you will help your sleep apnea, but this is not always the cause. One of the most common treatments for sleep apnea are CPAP machines, which force air into the lungs while you sleep. Some individuals prefer a surgical procedure which relieves airways restrictions. Working with your doctor to identify the best approach for your apnea issues will increase your opportunity to live a healthy and well-rested life.
Stop smoking for relief from sleep apnea. Smoking cause the airways to swell, making sleep apnea worse. Second-hand smoke is just as damaging to the respiratory system as first-hand smoke. Usually the first 30 or so days is the hardest part. Once you get through this, nicotine begins to exit out of your body, which decreases your cravings.
Exercises done with the tongue reduce sleep apnea symptoms. Press your entire tongue up inside your mouth, and hold it there for at least a few minutes. That will make your tongue and throat stronger and cut down the likelihood of those muscles relaxing and blocking the airway while you’re asleep.
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. Stronger muscles mean a less likelihood of the the airways becoming blocked.
You can cut down on the sleep apnea symptoms you experience by making your throat muscles stronger. Sleep apnea is a direct result of a collapse of tissue that occurs towards the far throat’s back. Stronger muscles are not as likely to collapse.
You aren’t always going to be aware of your sleep apnea. General daytime sleepiness may be a sign of sleep apnea, so let your doctor know if you are experiencing this. These symptoms are classic signs of sleep apnea that should be investigated even if you haven’t experienced breathing issues while sleeping.
If you suspect that you are afflicted with sleep apnea, then you need to schedule a visit to your physician to know for sure. A sleep test can diagnose both your sleep apnea and its severity. The following step would be identifying a treatment regimen, even for milder cases.
If you have sleep apnea, take the advice of several scientific studies and try doing some throat exercises. They tone and strengthen the muscles, giving you more control over them. One good exercise involves pressing your tongue against the bony palate of the mouth and holding it for three minutes before releasing. This exercise can be done 1-2 times per day, every day.
Continue to talk to your doctor, even after your initial diagnosis. Your physician will be your best source of information in treating your condition. After about a month of using a new treatment method, meet with your doctor to analyze the results.
Reading this article was the first step in dealing with your sleep apnea. This is a very important step, as many people don’t even take the time to do this part. Now, you should at least have some knowledge and an understanding that will hopefully lead towards you getting a good night’s sleep.
Sleep apnea can be worsened if you are tired for long periods of time. Good sleep hygiene, like adhering to a routine bedtime schedule, can help. Always go to bed and wake up at the same times each day. This will also help make sure that your sleep apnea doesn’t snowball into insomnia as well.