There are people of every age group that suffer from the potentially-debilitating effects of sleep apnea. Most people don’t know how to go about treating the condition. This article will give you important advice about sleep apnea so that you no longer need to suffer needlessly.
Quit drinking alcohol and smoking cigarettes. Snoring and apnea are common occurrences for those with these habits because they relax the muscles in the airway. Cutting out these habits actually saves you money, unlike other costly alternatives like surgery.
Sleep apnea can be extremely tricky to diagnose yourself, especially if you sleep alone without a loved one to tell you about minor sleep problems you experience. One way to check out your sleeping habits is to train a video camera on yourself. The video needs audio too so that the doctors can hear the noises you make.
If your weight is higher than it should be, reverse that. Studies show that sleep apnea symptoms are more common in people who are overweight. If you are obese, even just losing twenty pounds can significantly improve sleep apnea symptoms.
If you use a CPAP machine and have sleep apnea, make certain to always have medical ID on your person. It may be a vital piece of information if you need emergency medical care and unable to give that information. Medical cards are available to describe your condition, the treatment you use and the level of treatment required to control your sleep apnea.
Without a partner in your bed to tell you how you sleep, you may not know that you experience sleep apnea. One way to see is to set up a video camera to record yourself as you sleep. You need to include audio in your video because the doctor needs to hear the noises you make.
Treating allergies or sinus issues is an issue of the first order. Having sleep apnea means you already struggle to breathe during the night. You really don’t want anything else impacting your air flow during sleep. Keeping your airway free and clear by treating your nasal problems gives you a much better chance of sleeping through the night without problems.
People who have sleep apnea should establish a sleeping schedule. Your regular sleeping patterns already suffer due to your condition. Whatever you are able to do to keep a regular sleep pattern will help you to be in better health and less exhausted during the day. So try and get into bed around the same times every night.
If you are not experiencing success at overcoming your sleep apnea, you may want to take more serious measures. Some people don’t have any luck with conventional treatments, and usually opt for surgeries like a tonsillectomy, adenoid removal or airway enlargement as their last resort.
Never travel without your CPAP machine. Using a CPAP is essential every night for those of you living with sleep apnea. A travel bag with good padding probably came with your machine. This can be used for transporting your CPAP so that you always have it, even when you’re not at home.
Get rid of as many sleep apnea factors as possible. Genetic and congenital risks cannot be altered, but lifestyle changes can be made. On the other hand, certain risk factors, such as being fat, smoking cigarettes, and drinking alcohol, are entirely under your control.
If you have sinus problems or allergies, find yourself some treatment options. Sleep apnea causes enough difficulty breathing on its own. You don’t need to deal with anything that will affect your breathing when you sleep. Keeping your airway free and clear by treating your nasal problems gives you a much better chance of sleeping through the night without problems.
Certain tongue exercises can decrease sleep apnea symptoms. Try pressing your tongue to the top of your mouth and holding it there for a minimum of three minutes. This makes your tongue and throat muscles even stronger than before, so you minimize your odds of them blocking your air flow during sleep.
A great way to reduce the possibility of having sleep apnea is to lose weight. Many people have corrected their apnea by losing weight. Even small amounts of weight loss have been shown to improve sleep apnea symptoms and open up the throat and airways.
Pick up a wind instrument to play. You will like the music and help exercise muscles that can better your breathing. When you’re using these instruments, you end up strengthening the muscles which can aid you while sleeping, minimizing the sleep apnea symptoms.
Shedding weight oftentimes is a big help to anyone who is dealing with sleep apnea. If your sleep condition is caused by obesity, weight loss may solve your problem completely. Weight loss makes a big difference in the amount of pressure put on your airways and can improve your breathing.
If you suffer from sleep apnea, and you use a CPAP, check with your doctor about a heated humidifier. Using a CPAP can initially be hard to get used to, but the moist, comfortable air from a humidifier will make the therapy more soothing. 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.
Consulting a doctor is important, but there are several options you can try at home. Losing weight and stopping smoking are always good, but are especially so for those who suffer from sleep apnea. Also, don’t drink alcohol or consume caffeine too close to bedtime.
Please do not waste time believing that a CPAP maching is something to be ashamed of. Let people know that you need it, and do not feel self-conscious about using it in front of your friends or partner. Remember that a CPAP machine is helping you, and if others make fun of you, they aren’t your friends.
Avoid heavy drinking when sleep apnea is a problem. Drinking can overly relax throat muscles, causing blocked airways and snoring. So stop drinking because this will only be a detriment to your sleep. You need to do this to ensure that drinking has no effect on your sleeping patterns.
How you position yourself when you lay down for bed can contribute to your issues with sleep apnea. This is why proper positioning is so critical. Attempt to use pillows or foam wedges to help you stay in a good position to sleep in. Or, if possible, elevate the top part of the bed around four inches.
A major factor of sleep apnea is how you sleep. You need to find the right position. If you must sleep on your back, elevate your head and the top half of your body slightly. Or, if you can, raise the top of your bed by at least four inches.
Go to sleep on your side because sleeping looking straight up can make sleep apnea worse. Something with an odd shape sewn into your sleeping attire can prevent you from returning to the back position whilst sleeping. This makes it far less likely for you to revert to a prone sleeping posture.
If you suspect that you might have sleep apnea, see your doctor and get a referral for a sleep study. Such a test can both diagnose the presence of sleep apnea and determine to what extent you’re afflicted with it. After that, you need to look for a treatment to manage it, even if it’s not that severe.
You might try playing a wind instrument to reduce your symptoms. It is soothing, and a German study showed that using these instruments can strengthen your throat muscles. Your new hobby will enable you to finally get control over the air passages that effect breathing.
When you are always tired, sleep apnea becomes a bigger problem. Be sure to get on a sleep schedule to combat this. Try to go to bed and get up at the same time each day. Taking control of your apnea immediately will keep it from becoming uncontrollable.
Sleep apnea sufferers should not drink alcohol prior to sleeping. Alcohol causes the throat muscles to relax too much, making it hard for enough air to get in and flaring up sleep apnea. If you like to drink alcoholic beverages, you just need to remember not to do so right before you go to sleep.
If you have a history of anxiety, try getting in a hot bath before bed. This can relieve symptoms of anxiety induced sleep apnea. When you take a bath in hot water, it calms your muscles and releases tension. This helps sleep come easier. You will also sleep more soundly, and hopefully prevent sleep apnea episodes. If you still have sleep apnea, check with your doctor for other treatments.
Play an instrument that uses your wind. Playing a flute, clarinet, or other wind instrument can help your sleep apnea. These instruments help you learn proper air control, and will exercise your airway muscles as well. It won’t happen immediately, but over time, learning to play one of these things will benefit your muscles and your sleep apnea.
A good portion of people face life with sleep apnea. Lack of knowledge about the condition is something you do not want if you are dealing with this problem. By educating yourself with valid tips, you will discover that sleep apnea is a controllable condition.
Get a mouth guard custom fitted just for you. You can get plastic mouth guards for cheap these days, and they are worth the investment. Your jaw could affect you in your sleep and make you experience sleep apnea.