Lots of people lose sleep at night without realizing that they have a sleep disorder. Sleep apnea is a disorder that can be the culprit, because it obstructs your airways while you sleep. If you suspect you may be suffering from this condition, keep reading to learn more.
To help you deal with sleep apnea ask your doctor about how you can deal with it. You need to take into consideration both the machine size and audible volume. A machine to get you through the night is better than feeling fatigued every day. Your doctor should be able to point you in the right direction of a capable machine.
You can fight sleep apnea by giving up certain vices. Drinking and smoking are the biggest offenders. Drinking helps depress your respiratory system, causing breathing issues. Cigarettes can hurt your lungs, possibly even causing lung cancer. Dropping these habits can help ease your symptoms.
Do you smoke or drink alcoholic beverages? Eliminate these unhealthy habits. They may hurt your air passages. Smoking can cause your airways to swell up while alcohol will make your airway more relaxed, which can cause sleep apnea. Avoid second-hand smoke and do not drink immediately before going to bed.
Ask your doctor for advice about what CPAP machine you should get. Think about the machine’s size and noise levels. Some of these machines are really small and barely make any sounds at all. A doctor will be able to give advice on machines that they know their patients have had very good luck with.
Try losing weight if you are obese. Multiple research projects demonstrate the connection between sleep apnea and being overweight. Therefore, if you are obese, a loss of just 25 pounds can cause a major improvement in your apnea symptoms.
Playing music on a wind instrument can be beneficial to your sleep apnea problems. Playing this kind of instrument strengthens your muscles in the upper airways. This muscle group controls how your airway dilates and how your airway walls stiffen. Because weaknesses in these muscles can cause apnea, playing regularly may actually help you sleep better at night.
If you’re having a problem with sleep apnea and are a smoker or a drinker, you may find that quitting can help you immensely. Both smoking and drinking promote relaxation of the airways causing sleep apnea and excessive snoring. Dropping bad habits can help you live your life comfortably again.
If your doctor prescribes a mouth guard, make sure it is properly fitted. These are made for people with sleep apnea. It’s a good way to get around having to use a CPAP machine, and feels better to wear throughout the night. The soft tissues in your throat can collapse when you sleep at night, and wearing a mouth guard can help to keep your airway unobstructed.
Slim down if you’re heavy. Studies have shown sleep apnea and obesity can be related. 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.
Look for other sleeping aids besides sleeping pills. Sleeping pills carry the risk of throat relaxation, much the same as alcohol does. Sleeping pills also worsen many other effects dangerous to sleep apnea sufferers. Stress relief through meditation or exercise can also help you fall asleep safely.
It may be possible to reduce the problems you are having with sleep apnea by getting involved with a wind instrument. There have been studies that show playing the didgeridoo, a wind instrument, helps relieve the symptoms of sleep apnea. These muscles are responsible for dilating your airway and causing the walls of the airway to stiffen. This is why if you play often you will have less sleep apnea issues.
To actually diagnose your disorder, a doctor may require you to take notes in a sleep log. Sleep logs are records where patients write down the length and quality of their sleep. If you sleep with another person, they’ll be able to help you keep track of snoring, interruptions in breathing, or jerking of your limbs. Your doctor can use this information to determine whether or not you’re suffering from sleep apnea.
If you have sinus or allergy issues, this may be causing your sleep apnea. Sleep apnea is already robbing you of your ability to breathe well during your sleep. You do not need anything else reducing your ability to get air while you sleep. You can get a much better night’s sleep if your treat your allergies or sinus problems and keep your breathing clearer.
Eating healthier foods can help you deal with sleep apnea. Despite what you may think, diet plays a major part in the ability to sleep. Research indicates that less nutritious food may exacerbate sleep apnea.
Use a single, normal-sized pillow for sleeping. When you sleep on a pile of pillows, or one extremely thick pillow, your chin is pushed down toward your neck and restricts your air flow. Pillows that lift your head can cramp the airways that you need to be open to be able to breathe properly as you sleep. With this in mind, use only a single pillow to minimize sleep apnea symptoms.
Don’t take sleeping pills if you can avoid it. 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. Consult your doctor to find a sleep aid that won’t impact your breathing.
Quit smoking if you suffer from sleep apnea. Smoking can cause the upper airway to swell, which exacerbates sleep apnea. You can use nicotine patches or replacement therapy to quit. Most people who have quit smoking report that the first month was the most difficult. The physical cravings should leave your body after four days, and then you should only need to deal with the simple act of finding replacement things to do.
If you have apnea, make an attempt to have a schedule for sleep. Your condition is already messing with your regular sleep cycle every night. Getting treatment from a doctor is just one part of the solution. Making sure that you don’t disrupt your sleep on your own with a lax sleeping schedule is another part of the solution. Try retiring and waking at consistent times.
Making the muscles in your throat much stronger is an excellent way to help the alleviate the sleep apnea. When you sleep, your airway relaxes and collapses and you cannot get enough air through. When your muscles get stronger, chances becomes less that they will collapse and cause a blockage in the airways.
If you are not experiencing success at overcoming your sleep apnea, you may want to take more serious measures. If you do not have success with standard treatments, you may have to consider surgery, such as a tonsillectomy or airway enlargement.
If you have a long flight coming up, tell the airline that you are going to need your CPAP on board. Many airlines are accommodating and will seat you in an area that has enough space where you can properly use the machine. If you are using a foreign airline, pack a power adapter that will fit their outlets.
If you have sleep apnea, or if you just snore a lot, playing an instrument may be beneficial. Playing a Didgeridoo or other wind instrument was shown to reduce the symptoms of sleep apnea in a German study. Just as working out helps to make other muscles in the body stronger, playing an instrument will help make the muscles in your mouth and throat stronger.
If your nose is bothering you, use a nasal spray. It helps to clear the nasal passages and airways to let you sleep more soundly. However, never use this spray over a long period of time, since it can cause your nose to irritated and damaged. Visit your pharmacy to see what your options are for keeping your nasal passages open as you sleep.
Remember that you aren’t always going to notice your apnea at night. If you are having problems with excessive tiredness or falling asleep during the day with no known cause, talk to your doctor right away. Even if you do not realize it while sleeping, you could have sleep apnea.
Getting your throat muscles stronger is a great way to have less of a problem with sleep apnea. Sleep apnea is caused by the obstruction of breathing that results from the collapse of the soft tissues in the back of the throat. When your muscles are strenghthened they will not block your air passages.
Many individuals afflicted with sleep apnea sleep on their back. If you sleep on your back, think about changing positions. It’s been proven that sleeping on the side of your body can greatly reduce the effects of sleep apnea.
Sleep apnea sufferers should not drink alcohol prior to sleeping. When you drink alcohol, your throat muscles become very relaxed. This can cause airway blockage. It is not necessary for you to totally stop drinking, but you should not have any prior to going to bed.
If you have sleep apnea, you should not drink excessively. When you drink alcohol, your throat becomes excessively relaxed. This can cause snoring, airway blockage and sleep apnea. Avoiding alcohol altogether is best, but if you must drink then limit yourself to one drink taken several hours before bedtime. This way, the alcohol will not disturb your sleep.
Sleep apnea is defined as lack of breathing when asleep. For this reason, it’s better for people with sleep apnea to stay out of areas of high elevation. Oxygen levels are lower at higher elevations. If sleeping at elevations can be avoided, do so.
You may be unaware of your snoring or breathing problems that could be sleep apnea. General daytime sleepiness may be a sign of sleep apnea, so let your doctor know if you are experiencing this. Your unexplained sleepiness may be due to sleep apnea.
Become a part of a support group. You will not know many people who suffer from sleep apnea. Although your loved ones and friends may try to help, they often can’t understand what you are feeling. Instead, seek out a group that deals with people who have this condition. The Internet makes it easy for you to locate forums where fellow sleep apnea sufferers share their experiences, trade advice, and give each other support.
Be in constant contact with your physician with regards to a recently diagnosed case of sleep apnea. Your physician will be your best source of information in treating your condition. After you have tried a specific treatment, make sure you let your doctor know what worked for you and what didn’t.
If you are a sleep apnea sufferer, exercise the muscles in your throat. Exercises help tone your muscles all over your body, and the same thing is true for your tongue and throat. This is great for keeping your muscles from being too lax while you sleep and blocking your airway. You can make soft noises, put your tongue in and out of your mouth, make faces, or even take up a wind instrument. All the above may help strengthen your throat muscles.
When you have sleep apnea it is important to come up with a way to help it. Without the proper amount of sleep, your health will suffer and you will be tired more often. Use these tips to help you enjoy much better sleep.
Don’t ignore your doctor’s advice and follow his directions even if it includes stronger treatments. Untreated sleep apnea leaves you chronically sleep deprived. This affects your overall health adversely, making you more prone to developing heart disease, having a stroke, or becoming clinically depressed.