There are too many folks who do not get enough good sleep during the night, and yet very few of them know that sleep disorders might be the cause. Sleep apnea is a disorder that can be the culprit, because it obstructs your airways while you sleep. If you think you’re suffering from sleep apnea, continue reading this informative article.
Speak with your doctor about getting a mouth guard that will help alleviate the symptoms of sleep apnea. It may be that your airways are narrower than average, and this is fine. You will get better rest if you use specialty devices to position yourself and align your jaw properly while sleeping.
Drop some vices to combat sleep apnea. If you smoke and drink, you are almost sure to suffer from sleep disturbances. Consuming alcohol can lead to trouble with your respiratory system. Cigarette smoke is full of cancer-causing chemicals which are bad for your lungs. Quit both these habits, and you’ll soon notice an improvement in your sleeping patterns.
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. Many folks have difficulty adjusting to the CPAP in the beginning. Use your CPAP as often as prescribed by your doctor, and make sure it fits properly. If you are having difficulty adjusting to it at first, try to make sure you at least use your CPAP four hours each time you sleep.
Do you occasionally drink or smoke? Eliminate bad habits. They may hurt your air passages. When you smoke it causes swelling in your airways, and when consuming alcohol, your airway muscles tend to relax. That causes the symptoms of sleep apnea to worsen. If you are unable to walk away from these habits forever, at least avoid them prior to sleeping.
Even children can suffer from sleep apnea. When you notice that your child wakes up tired each day, is hard to wake up in the morning, is angry or rude or their grades are suffering at school, poor sleep due to sleep apnea could be the culprit. Sometimes, sleep apnea is confused with ADHD, and you should consult your doctor for the proper diagnosis.
Attempt sleeping on the side. Don’t sleep on your back. Your airways become blocked when you sleep on your back. It’s easier to breathe when looking to the side. Prop pillows on one side to prevent you from rolling on your back while sleeping.
Eating right can keep you healthy and well rested. A lot of sleep apnea sufferers are shocked by the role that a bad diet has in their affliction. There is scientific data that suggests that eating a poor diet can worsen sleep apnea, independent of a person’s weight.
A good physical exam, and a look at your family history, can quite often easily determine sleep apnea’s presence. There are hundreds of studies that show sleep apnea has effected many families together, and this might be something that you cannot escape.
Many doctors ask patients to keep sleep logs to help diagnose sleep apnea. Keep track of how many hours you’re sleeping the entire night and any symptoms you have. If you have a partner, they may be able to help document your snoring, jerky body movements and stoppage of breathing. That helps the physician determine whether your symptoms are, in fact, sleep apnea.
If you are not sleeping with a partner, then it’s almost impossible to determine if you’re suffering from sleep apnea on your own. Think about recording your sleep patterns. Make sure to record any sounds you make so the doctor can hear them.
When you are using a CPAP, if your mouth always drops open while you sleep, you should wear a strap for your chin. It’s simply fabric that keeps your chin up and mouth closed. Try out CPAP therapy for your mouth.
An excellent method of reducing your sleep apnea symptoms is simply losing some weight. A lot of people find that if they shed weight they will help the apnea. Just losing a little bit of weight can go a long way in improving the symptoms of sleep apnea and opening up breathing passage ways.
Only sleep with a single pillow of standard size. Your head position can be altered from the optimal sleeping position when you use oversized or multiple pillows. This actually causes you to have more breathing difficulty based on your position. This means that one pillow is most appropriate to help alleviate your sleeping concerns.
If your sleep apnea requires the use of a CPAP machine, make certain that a medical ID is always with you. The reason for this is because if you must be taken to the hospital, the staff assisting you needs to understand that you’re using the CPAP machine for your sleep apnea. The ID should say that you have this condition, you require a CPAP, and it should identify the pressure levels you require for effective treatment.
Think about using nasal spray if your nasal passages are stopped up. You can experience a few nights of untroubled sleep using such a product. Do not use nasal spray over long periods of time: this could damage your nose and cause irritation. Talk to a pharmacist to see which spray they recommend.
Get treatment for your allergies or sinus problems if you have sleep apnea. Having sleep apnea means you already struggle to breathe during the night. You do not need anything else reducing your ability to get air while you sleep. You will sleep better and have a more open airway if you treat nasal problems.
Exercising your tongue can help with your sleep apnea. For example, try this: press your tongue up against your upper palate, and hold it for about three minutes. This strengthens the muscles throughout the airway passage and minimizes the likelihood of them interfering with breathing and sleep.
If you are not experiencing success at overcoming your sleep apnea, you may want to take more serious measures. 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.
People that have sleep apnea can benefit from learning to play a wind instrument. In studies, wind instruments have proven beneficial to reducing the symptoms associated with sleep apnea. This new method will help you control your airways.
One sure-fire way to combat the problems posed by sleep apnea is proper weight management. Some people are able to almost completely eliminate their sleep apnea with weight loss. Even a nominal amount of weight loss will go a long way in improving your breathing at night.
Take action and find a treatment for your sleep apnea. You may find that your symptoms will only get worse if you avoid developing a plan with the advice of your doctor. Don’t allow your lack of sleep and snoring problems to become unbearable. Consult your physician immediately if you experience symptoms associated with sleep apnea.
Stick with a single ordinary pillow when you go to sleep. Using more than one pillow, or one that is too large, can make you sleep in an odd position. Sleeping in this way may prevent easy breathing. So, you should stick to one pillow to help lessen any sleep apnea symptoms.
IF you have sleep apnea you can do exercises with your throat that may help. When you strengthen the muscles around the airway, you are helping make them much less likely to collapse. One exercise is to simply push your tongue up against the top of your mouth for a few minutes to strengthen throat muscles. Doing this at least one time every day can help you.
Consulting a doctor is important, but there are several options you can try at home. Stopping the habits of drinking and smoking can help. Anyone who is overweight may find that they benefit quite well from losing 20 pounds or more. It’s also a good idea to refrain from eating heavy meals and drinking alcoholic or caffeinated beverages close to bed-time.
Sleep apnea is really a problem with your throat, not your nose, this is why you should try and increase strength in your throat muscles. Many exercises exist just for this purpose.
Excessive use of alcohol or illicit drugs can also cause increased problems for those who have sleep apnea. When drinking alcohol it causes the muscles in your throat to relax, which results in snoring and blocked airways. It’s best to put down the bottle entirely, but if you don’t want to do that, you should drink only minimal amounts, and do so early in the day. You will make sure that your sleep is not affected by the alcohol.
Chronic fatigue can complicate sleep apnea symptoms and make the disorder even worse. Set up a sleep schedule to address this issue. Try to stick to the same bedtime and wake time every day of the week. This will prevent the sleep apnea from escalating to anything worse like total insomnia.
Once you learn you have sleep apnea, you should find treatment as soon as possible. Without the proper amount of sleep, your health will suffer and you will be tired more often. Take what you learned here to give yourself the chance at having a healthier life and a good night of sleep each day.
Sleep apnea is caused by inadequate oxygen during sleep. This is why it can get worse at higher elevations. As oxygen levels decrease at higher elevations, this would seem to affect the sufferer of sleep apnea. Avoid sleeping in higher elevations.