Many people incorrectly assume that waking up tired each day is something they have to deal with without help. Sleep apnea, a disorder from which many people suffer, is severely underdiagnosed. The following article will teach you basic information about sleep apnea.
Excessive weight can be a major contributor to sleep apnea. In this case, a person suffering from sleep apnea needs to lose this excess weight. 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 amount of carbohydrate restriction is beneficial for many who are trying to lose weight as well.
Are you a drinker or a smoker? Stop these bad habits. Both of these things affect your airway negatively and compound your sleep apnea problem. Alcohol relaxes some throat muscles to the point that sleep apnea becomes worse. Cigarettes also cause you to have difficulty breathing. Avoid second-hand smoke and do not drink immediately before going to bed.
If you’re having a problem with sleep apnea and are a smoker or a drinker, you may find that quitting can help you immensely. Both of these habits are bad for the muscles in your air passage and can worsen apnea. As an added benefit, keep in mind that ditching these bad habits will put extra money back into your pocket, whereas extensive medical treatments will cost you a great deal.
Try losing weight if you are obese. Several studies have shown that there is a link between obesity and sleep apnea. So, you can actually find substantial relief from your symptoms just from shedding even twenty or thirty pounds.
If you are overweight, lose some weight. Sleep apnea and obesity are often tied together. As a result, the loss of just twenty or twenty five pounds can make a significant difference in reducing your symptoms of sleep apnea.
If you want to find relief from sleep apnea, pick up a wind instrument. Researchers around the world have implied that the musical instrument, the didgeridoo, can be used to make airway muscles stronger. It helps to strengthen the muscles in the throat, which collapse during sleep apnea episodes. Therefore, you should regularly play these instruments due to the fact that they decrease your sleep apnea symptoms.
It’s necessary to use a CPAP machine for four hours each night if your doctor has prescribed one for your sleep apnea. Although it can be difficult to become accustomed to wearing a CPAP, it is an important tool in improving sleep apnea. Nonetheless, it will not be effective unless you wear it for a minimum of 4 hours nightly. If you’re struggling to adjust, ensure you’re using the CPAP for four hours every single time you go to sleep.
Try getting fitted for a custom-made mouth guard. For those who have sleep apnea, this guard is a wonderful thing to have. Instead of using a CPAP device, you can use a mouth guard. You will find that this mouth guard stabilizes the soft tissues and allows the airways to be more open.
Sleep on your side if you want to avoid sleep apnea. By sleeping on your back, you’ll notice that your throat and nasal passages may become obstructed. Try to fall asleep in a side position, and discover if that relieves your sleep apnea tonight.
Eating healthily can help you shed weight and relieve sleep apnea. Not everyone equates bad and good food with sleep apnea, but many people have found out that it does play a role. Research indicates that less nutritious food may exacerbate sleep apnea.
Try out different things besides pills to help you sleep. Just like alcohol, these medications relax your throat when you sleep. They’re also known for causing other problems in those that have to deal with sleep apnea. You may want to ask your physician to prescribe something for you that doesn’t have an effect on sleep apnea.
No matter where you travel, you must bring your CPAP if you have been diagnosed with sleep apnea. If you have a sleep apnea diagnosis, you must use your CPAP every single night. This CPAP should have a travel bag that came with it. Any time that you need to sleep overnight while traveling, you should keep your CPAP machine in your sleeping quarters.
Sleep while on your side. Sleeping on your back is attributed to a lot of people who suffer with sleep apnea. Your airway can become obstructed if you sleep on your back. You will breathe easier if you sleep on your side. Prop pillows on one side to prevent you from rolling on your back while sleeping.
If you are having issues with your nose, you can use nasal spray. This will dry out the passages and help clear them out temporarily. Nasal spray is not a permanent solution to nighttime breathing issues, though; prolonged use will cause irritation and possibly sinus damage. Ask your pharmacist what other options you can try to keep your nasal passages clear.
Losing weight is an excellent way to alleviate the symptoms of sleep apnea. Many sufferers of sleep apnea have found that shedding their unwanted pounds makes their sleep apnea go away entirely. Losing even just five pounds can make your sleep apnea symptoms go away.
Consider a snoring device. Snoring occurs when air passages are almost closed, while sleep apnea occurs when air passages are completely closed. It makes sense to have a device that will help both. Anti-snoring devices can help to reduce your sleep apnea symptoms as you rest.
Consulting a doctor is important, but there are several options you can try at home. If you lose weight and quit smoking you will be able to combat sleep apnea. You will also want to avoid alcohol, caffeine or heavy meals within a couple hours of going to bed.
Reduce your sleep apnea risk factors. Some sleep apnea risk factors cannot be changed, like genetic or hereditary reasons. There are many other factors, though, that can be minimized or eliminated through lifestyle changes, such as excessive weight, alcohol use, or smoking.
If you have sleep apnea, do not sleep laying on your back. Sleeping on one’s back makes the airways extra vulnerable to blockage; this is why most sleep apnea sufferers are also habitual back-sleepers. If you keep turning on your back, position several pillows behind your back to help keep you on your side.
You should ask your doctor what you can do about sleep apnea; however, there are areas that you can investigate for yourself. If you lose weight and stop smoking, these are good decisions, especially if sleep apnea is a problem for you. You will also want to avoid alcohol, caffeine or heavy meals within a couple hours of going to bed.
Remember that you need not feel embarrassed by your CPAP machine and your treatments. Millions of people around the world use them, and you should ignore anyone who teases you about it. Remember that CPAP machine use is in your long-term best interests. If anyone teases you, they should probably exit your life.
If you have sleep apnea, do not drink a lot of alcohol. Drinking can relax the throat muscles too much, and that can cause airways to be blocked as well as snoring. Either stop drinking entirely, or limit your consumption to only one or two drinks well before you go to bed. Limiting your alcohol consumption will increase your chances of getting a lot of good rest.
How you sleep can affect your condition. Sleeping on one’s side or stomach will go a long way toward making for easier breathing with sleep apnea. Put a foam wedge under yourself to lift up your body. You could also try raising your head up about four inches.
You should take lessons on a wind instrument. You will get several benefits: learning how to exercise the muscles used in breathing, broadening your intellect, and playing music that you enjoy. Toning the throat and neck muscles will give you more control over your sleep apnea.
Some sleep apnea sufferers can find relief with a mouth guard, nasal strips or weight loss. Some people have an overbite or narrow jaws that are set in such a way that cause the apnea. A simple corrective device may alter the jaw alignment during sleep, allowing for more air to enter the breathing passage.
If you have sleep apnea you should never sleep on the back. Lying on your back when you sleep makes it easier for your airways to become blocked. Instead, sleep on a side. You can use pillows to prop you up if side-sleeping is not something you are used to.
Many people who sleep on their back typically experience sleep apnea. If this describes your case, it may be time to change your sleeping position. It has been shown that the tongue and palate fall toward the back of the throat when people sleep and this can obstruct the airway.
Search for effective treatment options to address your sleep apnea. If you don’t consult a physician about what you can do, your condition will worsen and may even threaten your life. Don’t wait until you are getting absolutely no sleep every night. See your physician if you have even the slightest suspicion that you have sleep apnea.
Stay in touch with your doctor after you are diagnosed with sleep apnea. Your doctor can give you the benefit of his or her medical expertise and help guide you towards the best treatments for your problem. Evaluate the effectiveness of any new sleep apnea treatments before your next doctor’s appointment.
The problem of sleep apnea is made worse when you are chronically tired. Be sure to get on a sleep schedule to combat this. Go to bed and wake up at the same time each day without fail. This will help you combat sleep apnea before it gets worse.
Keep your throat and jaw muscles in shape. Some cases of sleep apnea are just contingent upon weaker muscles, so exercising them can really help out your condition. That could be all it takes.
Drink alcohol as infrequently as possible if you suffer from sleep apnea. Alcohol will make the muscles in your throat relax far too much, which in turn causes a reduced amount of air getting through and that makes the sleep apnea much worse. This doesn’t mean that you’re going to have to stop completely, you’re just not going to want to drink before sleeping.
Work on toning the muscles in your throat if you are affected by sleep apnea. Strengthening your throat muscles is the key to reducing airway constriction while you sleep. Playing an instrument or other activities that move your face and throat muscles make great exercises. Activities such as these can help you have a strong throat.
If your quality of sleep has been terrible for a while, talk to your doctor. There is little point in needless suffering because you did not bother getting formally checked out. Pass the information you’ve read here onto others. If you have sleep apnea yourself, discuss this article with your doctor.
Consult a specialist. Your regular doctor may be able to help you out when you are dealing with the horrible reality of having sleep apnea, but seeing a specialist may provide quicker relief. The specialist will be so much more helpful. They will be able to show you multiple ways in which you can manage your apnea.