If you are dealing with sleep apnea, you are fully aware of how it can ruin your chances of getting a good night’s sleep while also making your health suffer. You must get enough sleep in order to function in your day-to-day life. Sleep apnea is treatable and you can find ways to ensure that you get the sleep that you need. Keep reading for information that will help you handle your sleep apnea.
Losing some harmful vices to fight off sleep apnea. The worst thing you can do to contribute to sleep apnea by drinking and smoking. Drinking causes respiratory depression, which makes it more difficult to breathe. Over time, your lungs will be damaged as the result of smoking. If you quit these habits you are likely to see an improvement in your sleeping difficulties.
Drop your bad habits to relieve your sleep apnea. The worst thing you can do to contribute to sleep apnea by drinking and smoking. Consuming alcohol can lead to trouble with your respiratory system. Smoking introduces known carcinogens into your lungs and damages them over time. Your sleep apnea symptoms will improve if you give up both of these unhealthy habits completely.
Extra weight is a primary cause of sleep apnea. If this is the case, a sleep apnea sufferer should try to lose weight. The simplest way to take off the weight is to eat fewer calories and engage in daily exercise. After a couple of weeks you should see a difference with how much sleep apnea effects you.
Are you a drinker or a smoker? Get rid of behaviors that are not good for you. Your airways are significantly affected by smoking and drinking. Alcohol can relax airways while smoking can cause them to swell, both of which can cause you to have sleep apnea. If you do not want to quit, just do not do it before laying down to sleep.
Taking up a wind instrument can help to alleviate your sleep apnea symptoms. There have been studies that show playing the didgeridoo, a wind instrument, helps relieve the symptoms of sleep apnea. These muscles are the key to dilation of the air passage and proper breathing as we sleep. Due to this, regular play can translate into good sleep at night.
Sleep apnea is not to be taken lightly. If you think you may have it, it is important to make an appointment with your doctor to discuss it. After diagnosis, you may be referred to a sleep specialist who may order a home study using a portable monitor. In this way, the specialist can assess your condition accurately.
Sleep apnea is a serious health condition. If you notice some of the warning signs, you need to talk to your doctor as soon as possible. A doctor can refer you to a sleep lab if the doctor believes you have sleep apnea, and you can then get on the road to recovery if you have it.
Attempt sleeping on the side. Sleeping on your back is attributed to a lot of people who suffer with sleep apnea. If you sleep on your back, your airway may become blocked when mouth tissues slide back. Making an effort to stay off your back will help to give you a better night of sleep. Support yourself with pillows so that you won’t end up on your back at night.
You may be able to address your sleep apnea by simply changing from back sleeping to side sleeping. Our airways can get obstructed if we sleep while on our backs. Try to fall asleep on one of your sides to see if your symptoms get better.
You need a regular sleep schedule if you suffer from sleep apnea. Your condition is already messing with your regular sleep cycle every night. A routine sleep pattern will discourage the condition from getting worse. The adjustment that is most important is your sleep schedule.
If you are having trouble getting to sleep, do not turn to sleeping pills for assistance when you have sleep apnea. Sleeping pills are similar to alcohol in that they cause the muscles in your throat to be less tense. They also can cause other harmful issues to make your sleep apnea worse. Ask your physician about sleep aids that won’t also affect your breathing.
If you’re admitted to the hospital, take your sleep apnea machine with you. Whether the stay is for a planned surgery or sudden emergency, make sure you have access to your CPAP for the duration of your stay. This is preset to your breathing pressure. In addition, you’ll be using the same mask you’ve been accustomed to using each night. This will facilitate your CPAP therapy during your hospital stay.
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 simply log the amount of hours you’re sleeping each night, and mentioning other symptoms too. Ask others in your home to let you know if you snored, woke up without realizing it due to your snoring or if you moved a lot in your sleep. This diary will help a medical professional see patterns in your sleep habits.
Sleep with just a single, average-sized pillow each night. When you use an over-sized pillow or multiple pillows, it can skew your position. These mean you sleep in positions where it is hard to breathe. With this in mind, use only a single pillow to minimize sleep apnea symptoms.
Find ways to decrease the risk factors of our sleep apnea. Some factors are unable to be altered. Being overweight, drinking, smoking and weak throat muscles can all bring on sleep apnea.
Maintain a regular sleeping schedule if you suffer from sleep apnea. An irregular sleep pattern only aggravates the sleep apnea condition. So, anything that you can find that will help rebuild healthy sleep patterns is a must to help you live a healthier lifestyle. Go to sleep and wake up at set times each day, even the weekends, for the best results.
You need to have patience when you realize you have sleep apnea. Each patient is different and what works for one person may not work for another. For some, weight loss can help, but even slender people can suffer from sleep apnea. Millions of sleep apnea sufferers find relief from non-surgical options like CPAP machines. Others prefer surgery so that they can treat airway restrictions. However you go about it, get help and your quality of life will improve.
Make sure your CPAP comes with you when you need to go to the hospital. Be it an intended or emergency room stay, you must always have access to your CPAP and the mask when you suffer from sleep apnea. It already has your pressure settings dialed in, and your mask is something your used to wearing at night. This will make your stay a little more comfortable.
You can curtail the symptoms of this affliction by doing tongue exercises. One exercise you can try involves putting your tongue on the roof of your mouth, then keeping it there for at least 180 seconds. This strengthens the muscles throughout the airway passage and minimizes the likelihood of them interfering with breathing and sleep.
Shed pounds if you want to get rid of your sleep apnea. People usually find that sleep apnea can be remedied by shedding those extra pounds. The symptoms of sleep apnea can be greatly reduced by even a relatively minor amount of weight loss as the breathing passages and the throat open up.
Sleep apnea causes anxiety, so if you feel that way before bed, take a bath. A hot bath will reduce your tension and make you feel more relaxed. This will help you get to sleep and stay asleep rather than having constant sleep apnea interruptions.
Stop snoring devices are often helpful in treating sleep apnea. Snoring occurs if breathing passages become partially closed, and sleep apnea when they are closed entirely. A device that can eliminate snoring can also relieve sleep apnea. Using a device that reduces your snoring will help you sleep better.
Anyone afflicted with sleep apnea might need solutions to get good rest. Schedule yourself to sleep at the same time every night. Keep your bedroom comfortable and calm for the most satisfying sleep. If your room is not, insomnia might set in.
Even though you may not be aware of your sleep apnea, anyone who sleeps with you probably is aware of it. If you feel exhausted or extremely sleepy during the day or find yourself falling asleep behind the wheel, talk to a doctor immediately. Your unexplained sleepiness may be due to sleep apnea.
Consulting your GP is a necessary step in getting a diagnosis of sleep apnea, but self-help options are available. It’s always a good idea to stop drinking and smoking and lose weight. It is doubly so if you have sleep apnea. It is also important to avoid consuming alcohol, caffeine and heavy meals at least two hours prior to going to sleep.
Be proactive in finding the right sleep apnea treatment. Putting off a doctor’s visit could lead to a worsening of conditions over a period of time. Do not allow snoring and restless sleep to negatively impact your life. If you suspect you have sleep apnea, seek a physician’s help immediately.
Tongue exercises are useful in reducing sleep apnea. For example, try this: press your tongue up against your upper palate, and hold it for about 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.
Throat exercises have been shown to help with the symptoms of sleep apnea. Exercising strengthens the throat muscles and lessens the likelihood of collapse. There are many exercises that are helpful, but one of them is to push your tongue very firmly up against the back of your front teeth. Then slide your tongue to the back of your mouth, and repeat this cycle for at least three minutes. Try this exercise daily.
There are a number of things you can do to address your sleep apnea. Incorporate the tips in the above article to help yourself finally get the sleep you deserve. When your quality of sleep changes from negative to positive, everything else in your life will follow suit.
Oral appliances designed to encourage proper jaw position can help treat many sleep apnea cases. This is due to the fact that the jaw on some people is configured in such a way that the air passages are narrowed. Your jaw can be aligned with a corrective device because air can flow more easily.