Do you know what causes you to deal with a terrible night’s sleep or hours just lying in bed unable to sleep? If other possibilities have already been investigated, you might indeed be afflicted with sleep apnea. This is fine, you just have to figure out how to deal with it.
You can fight sleep apnea by giving up certain vices. In particular, alcohol and cigarettes are bad for you. Alcohol depresses your nervous system and makes it harder to breathe, particularly when you are asleep. Smoking can cause swelling in the throat, which also restricts the airway during sleep. Dropping both these habits entirely will help ease the symptoms of sleep apnea.
Excess weight is an issue that plays a negative role in many sleep apnea sufferers’ conditions. So if you have sleep apnea, and you are overweight, then try to shed some of those extra pounds. These people should set themselves up with a weight-loss plan that involves exercise and calorie reduction. Restriction of carbohydrates is shown to help those wanting to shed pounds.
If you have sleep apnea and you’re overweight, try shedding those pounds. Several studies have shown that there is a link between obesity and sleep apnea. Consequently, it is therefore possible that losing just twenty-five pounds could result in a dramatic improvement of your sleep apnea symptoms if you are currently suffering from obesity.
A physician is the best person to ask about which CPAP machine is the right one to use for your specific situation. The loudness and size of any machine should be considered. Certain machines are actually smaller than your average bread box, and they whisper quietly. You can consult with your doctor to see who you should talk to in order to get a good machine.
If your doctor has prescribed a CPAP machine for you, make sure you use it every night, for at least 4 hours. Some individuals have a lot of trouble getting used to CPAP masks in their sleep. However, in order to be effective, the CPAP has to be used for four hour every night. If you have trouble adjusting to use it the full night, keep it on for four hours at the least.
Do you smoke and drink alcohol? Stop these bad habits. They can do bad things to your airways. Smoking causes swelling in the airway. On the other hand, alcohol causes the airway to relax, much like sleeping pills. If you’re not able to stop smoking and drinking, at least don’t do them before you fall asleep.
Giving up smoking and drinking can help to improve your sleep apnea. Both of these cause muscles in your airway to relax, which can increase snoring and worsen sleep apnea. Unlike costly surgeries or other medical interventions, dropping these habits will actually save you money.
Sleep apnea sufferers often benefit from laying on their side during sleep. Back sleeping promotes airway obstruction. Try to fall asleep in a side position, and discover if that relieves your sleep apnea tonight.
Shed a bit of weight if you can. Sleep apnea and obesity are often tied together. If you are obese, even shedding 25 pounds can provide a drastic improvement in your symptoms.
Sleep with your body perpendicular to the bed. Sleeping on your back is more likely to cause snoring and apnea. Your airways become blocked when you sleep on your back. Breathing is a lot easier for your body to do when you are on your side. Use pillows to force yourself to sleep sideways if you have a problem with rolling over once you are asleep.
A good diet can help anyone control their weight while also helping to fight sleep apnea. Not everyone equates bad and good food with sleep apnea, but many people have found out that it does play a role. Someone who is overweight but still eats a healthy diet will have fewer symptoms of apnea than someone who eats an unhealthy diet but weighs less.
If you aren’t sleeping with a partner each night who can let you know of any irregularities in your sleeping patterns, it can be hard to know if you have this condition. You might consider video recording yourself asleep. Make sure that the microphone on your recording device picks up any snoring or other noises you make while sleeping, because your physician needs to hear them.
In an effort to get a restful night of sleep, sleep on your side if possible. When you sleep on your back, the airways get obstructed due to the throat and nasal passages being more prone to obstruction. Try to fall asleep on one of your sides to see if that improves your sleep apnea this evening.
If you have apnea, make an attempt to have a schedule for sleep. Apnea disrupts your sleep patterns already. A routine sleep pattern will discourage the condition from getting worse. Begin by setting a specific time to lie down and rise every day. Then stick to it.
Seek out something else rather than taking sleeping pills. Sleeping pills can make your throat muscles relax in an undesirable way. They also lead to other issues that can cause many problems, especially for someone suffering with sleep apnea. Ask your physician about sleeping aids that are free of harmful effects or risks to your night-time breathing.
If you are requiring a hospital visit, don’t leave the CPAP machine behind. Your CPAP and your mask should be with you for both planned stays and trips to an emergency room. You have already set the pressure to the appropriate level, and you are accustomed to the mask that you have been using nightly. This will make your stay a little more comfortable.
Use a chin strap if you find your mouth continuing to fall open while you sleep with a CPAP machine. It is only a small fabric strap that keeps your chin in place so you can sleep with a closed mouth. CPAP machines do not function with open mouths, so a chin strap can really save you.
Get rid of as many sleep apnea factors as possible. Some risk factors, which include being male and family history, are innate and unchangeable. Some other risk factors should be changed, such as drinking too much, smoking or weighing too much.
If your nose is bothering you, use a nasal spray. Nasal spray can help clear out your airways. Don’t use it over a long duration because it can cause problems. Ask your pharmacist what other options you can try to keep your nasal passages clear.
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 will make your throat stronger and prevent the muscles from relaxing too much during sleep and causing apnea.
You can reduce sleep apnea with exercises to strengthen throat muscles. When you sleep, your airway relaxes and collapses and you cannot get enough air through. If your muscles are stronger, their chances of collapsing and blocking your airways are minimized.
Of course, for a solid diagnosis of sleep apnea, you must see a doctor. Nonetheless, healthy, self-help techniques may help and won’t hurt. If you lose weight and quit smoking you will be able to combat sleep apnea. You will definitely want to stay away from alcohol and caffeine, along with late night heavy meals before going to bed.
It’s imperative that you take responsibility to get treatment if you have sleep apnea. If you do not go to a doctor and find a treatment, your symptoms will probably worsen over the years. Do not wait for your snoring and inability to remain asleep to get worse: if you think you might have sleep apnea, go to your doctor.
If you have sleep apnea, do not drink a lot of alcohol. If you regularly drink, your throat muscles will relax too much, which will block your airways and cause snoring. Do not drink or smoke before you lay down to sleep. Limiting your alcohol consumption will increase your chances of getting a lot of good rest.
Throat exercises can help strengthen your muscles and fight sleep apnea. The goal of these exercises is to prevent the throat from collapsing by strengthening the muscles supporting it. An easy exercise is to firmly press your full tongue against the top of your mouth, then hold for approximately three minutes before releasing. This should be done at least once per day.
Remember that you aren’t always going to notice your apnea at night. Waking up gasping for air makes a lot of noise, but it may not wake you up completely. Although you are not likely to realize that you are fighting for air every night as you sleep, you may very well have developed sleep apnea.
Certain cases of sleep apnea can be treated with corrective oral devices. A person’s anatomy may be such that they naturally have a narrow jaw and airway. More air can enter the airway if a corrective device is used to reposition the jaw.
Being that sleep apnea is an issue with your throat, is very important that you strengthen the throat muscles to help alleviate many of the sleep apnea symptoms. There are many exercises that can strengthen throat muscles.
If you have sleep apnea, be proactive about finding and following treatment options. Sleep apnea is one condition that tends to steadily worsen the longer it’s left untreated. Don’t let time slip past you; take action now and you should find a solution to all of your sleep apnea problems.
Many people who have sleep apnea sleep on their back. If this describes your case, it may be time to change your sleeping position. It’s been proven that you can sleep more comfortably by sleeping on one side if you have sleep apnea.
Try not to sleep on your back with sleep apnea. The difficulties of sleep apnea are exacerbated by sleeping on your back. Because of this, you should aim to sleep on one of your sides. By doing this, gravity won’t be your enemy.
Seek out a support group. Sleep apnea is not as common as some other health problems. While your family and friends may offer support, they might not truly understand what you are expriencing. Locate a support group for apnea. If you get shy in person, look for online forums that offer tips from others.
Does this new information make sleep apnea seem less overwhelming? You will sleep much better if you put what you’ve learned in this article into practice. Keep in mind that it is, as with many other conditions, a process of evaluating different treatments for results. If one treatment doesn’t work, try another one until you find the solution. Give ample time to each to get used to them and see if they work.
Make an appointment with a sleep specialist. Your primary care physician has some solutions for you, but a referral to a specialist can really help you out more specifically. They can give you much more information about what is happening in your body. They’ll also be able to present you with more solutions to your problem.