Knowing that you have sleep apnea is not the end of the quest. Proactivity is required if this affliction haunts you. The first thing you must know is how you can treat it. This article will discuss techniques that can help.
Get a mouth guard if your airways are the cause of your sleep apnea. These can help you breathe better and clear your airways. Speak with your doctor to see if you should get a specially fitted mouth guard.
There are some bad habits that should be stopped because they make sleep apnea worse. Smoking and drinking are some of the biggest offenders. Drinking depresses the respiratory system and can cause severe breathing issues. Smoking can cause swelling in the throat, which also restricts the airway during sleep. Quit both these habits, and you’ll soon notice an improvement in your sleeping patterns.
Do you regularly smoke cigarettes or drink alcohol? Address your bad habits if you have sleep apnea problems. Both of these things affect your airway negatively and compound your sleep apnea problem. Smoking swells up your airways while alcohol relaxes them. Both of these things can result in sleep apnea. If it is not possible for you to quit cold turkey, then try not to smoke or drink immediately before bedtime.
Avoid drinking much alcohol. When drinking alcoholic beverages, it will relax your muscles. Drinking alcohol will make it hard for you to get through the night if you have sleep apnea. If you must drink, keep it to just a few, and stop drinking well before bedtime. This will keep your throat muscles from relaxing excessively. While you might still drink, limit yourself and avoid it at bedtime.
It is important to stay away from alcohol if you have sleep apnea because it can help you see some improvement with the condition. These habits can cause your throat muscles to relax or swell, increasing sleep 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.
Did you know that sleep apnea can afflict children? You can usually notice a child with sleep apnea when they are hyperactive, inattentive, hostile, irritable and see them continuously breathing through their mouth. Often these symptoms are similar to ADHD, but you need to talk to a physician and consider sleep apnea as a cause as well.
Using a wind instrument can be a huge help in treating your sleep apnea. Researchers from Germany found that practicing with the didgeridoo on a regular basis strengthens throat muscles. You can stiffen your throat muscles which will help them get more air to flow through them. Because weaknesses in these muscles can cause apnea, playing regularly may actually help you sleep better at night.
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 in a way to alcohol because they may relax the muscles in your throat. They’re also known for causing other problems in those that have to deal with sleep apnea. If you have chronic insomnia, consult with your doctor about safe alternatives to sleeping pills.
A diagnosis of sleep apnea usually involves your personal and family medical histories, as well as a comprehensive physical examination. There are hundreds of studies that show sleep apnea has effected many families together, and this might be something that you cannot escape.
People who have sleep apnea should establish a sleeping schedule. Your sleep disorder is already a sleep disrupter nightly. This is why it is important to maintain a consistent sleep pattern, which will eliminate sleepiness in the day. Setting regular times for both going to sleep and waking up is the most important thing to do.
Regular Sleeping Schedule
Do you travel? If so, then your CPAP should be carried along with you. If you have a sleep apnea diagnosis, you must use your CPAP every single night. Most machines come with a bag that they can be transported safely in. You can use this bag to allow you to transport your CPAP machine with ease when you’re not home.
Maintain a regular sleeping schedule if you suffer from sleep apnea. Having this condition already is a problem for your nightly sleep cycle. Any steps you take towards a regular sleeping schedule will help you get a better night’s sleep. Start with going to bed at a set time each night and waking up at a set time daily.
Consider purchasing a device that assists in reducing your snoring. Snoring is caused by mostly-closed airways, and apnea is fully-closed airways. So you can see that it is logical that this device can help with both issues. This device can reduce the symptoms of sleep apnea during the times you are in bed.
If your sleep apnea requires the use of a CPAP machine, make certain that a medical ID is always with you. If anything happens where you require medical attention, those assisting you need to know about both your sleep apnea and the CPAP. This ID needs to specify you suffer from sleep apnea and have a CPAP that needs to be set on a certain pressure level.
Consulting your GP is a necessary step in getting a diagnosis of sleep apnea, but self-help options are available. A couple of good examples are controlling your weight and quitting smoking. You will definitely want to stay away from alcohol and caffeine, along with late night heavy meals before going to bed.
Consider a snoring device. When the airway is closed but still allows a little air through, that’s when snoring is most probable; in sleep apnea, the airways are almost fully closed. So, it makes sense that a device that helps with the former can help with the latter. These devices might be just what you need for a better night’s rest.
Tongue exercises are useful in reducing sleep apnea. One exercise includes pressing your tongue on the roof of the mouth and keeping it for several minutes. This will strengthen your throat and tongue muscles and reduce the chances of them relaxing while you sleep and blocking your airways.
Lower your risk for sleep apnea. Some of the risk factors associated with sleep apnea cannot be changed such as being born a male or having it run it the family. However, you can limit many others, like excessive weight, smoking or alcohol consumption.
You can reduce the symptoms of sleep apnea by making the muscles in your throat stronger. Sleep apnea results from breathing obstruction due to your soft tissues in your throat collapsing. When your muscles are strenghthened they will not block your air passages.
It is better to sleep on your side if you have sleep apnea. Most apnea sufferers are chronic back sleepers and this position leads to a collapse of the soft tissue in the throat and blocks the air passage. If you keep turning on your back, position several pillows behind your back to help keep you on your side.
Curb drinking heavily if you have sleep apnea. Drinking causes the throat muscles to relax excessively, which causes snoring and a blocked airway. If you’re dealing with sleep apnea, it’s a good idea to avoid drinking as much as possible, especially in the hours close to your bed time. This will help you know that alcohol is not affecting the quality of your sleep.
Do not sleep on your back if sleep apnea afflicts you. If you sleep on your back, it frequently leads to airway blockage and can cause sleep apnea. Try side sleeping. If it does not seem natural to you, prop yourself using pillows.
Sleep apnea can be a serious problem and it needs to be treated. Cases differ from patient to patient, and the same treatment will not be effective in every case. A good way to help with sleep apnea symptoms is by losing weight; but it can also occur in people who are very thin, too. Although surgery may be required to relieve your sleep apnea, many non-surgical options are available. Other people may be inclined to opt for surgery where changes may be made to the airway passages. The key is to find the treatment that fits your individual solution and then sticking with it so that you can gain control of your life again.
If you suffer from sleep apnea, consider being fitted for a corrective oral device. It is not uncommon for people to have jaw shapes that create a narrow airway. Using a corrective device can alter the alignment of the jaw while you’re sleeping, letting more air flow through.
Try not to feel embarrassed about getting treatment or using a CPAP machine. Be forthright about your need for it, and don’t worry about having to use it around other people. You also have to convince yourself that you need the machine. Your friends will understand if you explain why you use it.
Don’t drink alcohol, particularly right before bed. Alcohol causes your palate and tongue relax toward the back of the throat, which obstructs the airway. This doesn’t mean that you’re going to have to stop completely, you’re just not going to want to drink before sleeping.
It’s a good idea to contact your airline if you’re planning a long plane trip and will need to make use of a CPAP machine during your flight. Almost every airline company will make the necessary arrangements to accommodate your needs. If the airline you’re flying on is foreign, ensure you carry a power adapter.
You may need to have surgery to remove excess tissue from your throat if that is causing your sleep apnea symptoms. UPPP (uvulopalatopharyngoplasty) is a surgical procedure that is done to clear airways of extra tissue and matter, maximizing the space within and probably taking care of the problem. Sometimes, it is also necessary to remove the tonsils.
Now that you know the ways that you can help yourself if you have sleep apnea, start applying them. Find the tips that work best for you personally, and then you are going to be able to start sleeping more often. With more peaceful sleep, you can have more control of your days and nights.
One way to curb sleep apnea is with a mouth guard. If you have a small jaw, or an overbite, you should let your doctor design a mouth guard for you that will be custom made to fit any jaw issue you have. Your night-time breathing will be much easier and more natural if your jaw remains properly aligned, and a good guard can help ensure that that’s the case.