Lack of quality sleep can negatively affect one’s life. If you don’t sleep well and have sleep apnea, you already know this! Luckily, there are treatments that work for controlling sleep apnea and enjoying a good night’s sleep. Try reading the good advice in this piece.
Give up some of your vices to combat the symptoms of sleep apnea. Alcohol and cigarettes are two of the primary culprits. Drinking relaxes your airway to prevent proper breathing. Smoking inserts carcinogens into the lungs, which eventually damages them. Losing these terrible habits will help a great deal when it comes to alleviating your sleep apnea symptoms.
Do you smoke and drink? Lose all your bad habits. Smoking and drinking have negative effects on your airways. Smoking will cause your throat to swell, and alcohol will relax it too much. If you are having trouble quitting either of these habits, at least try to abstain in the few hours before bedtime.
Get fitted for a specialty made mouth guard. Mouth guards help keep your jaw in a proper position. It’s a good way to get around having to use a CPAP machine, and feels better to wear throughout the night. You will find that this mouth guard stabilizes the soft tissues and allows the airways to be more open.
Do not drink alcohol often. Drinking alcohol relaxes the muscles of your throat and airway. Although many users find this to be one of the benefits of drinking, it tends to make the effects of sleep apnea much more serious. Alcohol will relax the throat muscles, which ends up making it harder for the body to control the airways. If you do drink alcohol, avoid drinking it 3 hours before bedtime.
If you suffer from sleep apnea and you smoke cigarettes or drink alcohol, quitting could improve your symptoms. Alcohol relaxes the muscles in the back of the throat, which will cause an interference with breathing. If you avoid these things, it may help your sleep apnea.
Try to avoid sleeping pills. Sleeping pills can interfere with your throats muscles, just like alcohol. They can also make other problems associated with sleep apnea worse. Think about asking your physician about ways you can get to sleep that will not affect your apnea.
Eating right can keep you healthy and well rested. A lot of sleep apnea sufferers are shocked by the role that a bad diet has in their affliction. 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.
Attempt side sleeping. It’s not uncommon for many with sleep apnea to sleep while laying on their back. Sleeping on your back can cause the tissues in your mouth and throat to block your airway. Making an effort to stay off your back will help to give you a better night of sleep. To prevent rolling over onto your back while you sleep, build a wall of pillows behind yourself.
Sleep apnea can be present in children. If your child exhibits any of the symptoms associated with sleep deprivation, such as chronic irritability, hostility and a drop in their grades, you might be looking at a case of sleep apnea. These symptoms are much like ADHD so you should make sure you get the right diagnosis.
Family history is one thing that doctors use to diagnosis sleep apnea. Your general practitioner may order a sleep study. Based upon this, he or she may give you a referral for a sleep specialist. Sleep specialists focus primarily on the diagnosis and treatment of people with sleep disorders.
Try to sleep on your side instead of your back to breathe easier when you sleep. Sleeping on your back makes your airway more prone to collapse. If you can get to sleep lying on your side (and stay that way through the night), you may well experience a much less trouble night.
Use a chin strap if you find your mouth continuing to fall open while you sleep with a CPAP machine. This device keeps your jaw up as you sleep. Your mouth needs to remain closed for CPAP therapy to be effective.
You may benefit from wearing a medical bracelet that explains your sleep apnea, the treatment your are undergoing for the condition and the proper pressure level for your CPAP. If you are ever in need of emergency treatments, this ID will let the medical team know that you suffer from sleep apnea and are following CPAP therapy. Your ID should clearly state all information relevant to your sleep apnea, including what pressure level setting you use for your CPAP.
Try something besides sleeping pills. Sleeping pills are similar to alcohol in that they cause the muscles in your throat to be less tense. There can also cause other problems if you are dealing with sleep apnea. You may want to ask your physician to prescribe something for you that doesn’t have an effect on sleep apnea.
If you suffer from sleep apnea and intend to travel at all, make sure you bring you CPAP in the luggage. When you have been diagnosed with sleep apnea, you should not go even one night without using your CPAP. A convenience travel pouch is usually included with purchase. Use this bag to carry your CPAP whenever you travel.
If you’re a sleep apnea sufferer and your mouth always opens as you sleep because of your CPAP, you may want to wear a chin strap. It’s simply fabric that keeps your chin up and mouth closed. Your CPAP machine cannot function properly if your mouth hangs open. Using a chin strap may help.
If you suffer from sleep apnea, get your allergy and sinus problems treated. Sleep apnea makes breathing during sleep hard. You don’t need anything else to interfere with your sleep. Try and clear your airways as much as possible, and keep your nasal problems to a minimum.
Be sure to take your CPAP with you if you have sleep apnea and have to visit the hospital. If the hospitalization was planned or for an emergency, you should still be sure that your CPAP and your mask are brought with you to be used while you’re there. It is already set to your pressure, and you will have the exact mask you are used to using every night. These things will make it much easier to continue your CPAP therapy while you are hospitalized.
You might want to look into anti-snoring devices. Snoring is precursor to sleep apnea. Snoring indicates the airway is blocked. Sleep apnea indicates the airway is fully blocked for a period of time. One of these devices, therefore, targets both of these situations. Devices that reduce or eliminate snoring can lessen sleep apnea symptoms.
Lower your risk for sleep apnea. Some sleep apnea risk factors cannot be changed, like genetic or hereditary reasons. So make sure you try to avoid doing things like this so you don’t get sleep apnea.
Try not to sleep on your back if you are prone to sleep apnea. Many individuals afflicted with sleep apnea are back sleepers, which just boosts the chances that their airways collapse. Use cushions or pillows to keep yourself lying on your side at night.
Working out your tongue can help treat your sleep apnea symptoms. Press your tongue on the roof of your mouth, hold it there for at least three minutes. This increases the strength of the muscles in your tongue and throat, which means they won’t relax as much during the night.
Left untreated, sleep apnea may get progressively worse. Each patient is different and what works for one person may not work for another. If you lose weight you will help your sleep apnea, but this is not always the cause. CPAP machines and other non-invasive therapies have worked for millions of apnea sufferers. For others, surgical techniques to remove airway obstructions may provide the most effective relief. Whatever you and your doctor thinks is the best for you, treatment is important in improving your sleep quality.
If you suffer from sleep apnea, and you use a CPAP, check with your doctor about a heated humidifier. If your CPAP air is moist and humid, you will breathe and sleep easier. Lots of CPAP machines have humidifiers built in. Check with your doctor to see if he or she can prescribe a humidifier for you.
Sleeping flat on your back may worsen sleep apnea, so try to sleep on your side. To prevent yourself from rolling onto your back while asleep, try sewing a lumpy object like a ball on your pajamas. You can sew a pocket onto the back of your pajama shirt to put the ball or socks in.
Stop smoking cigarettes if you have sleep apnea. Smoking swells up your upper airways, which can worsen your sleep apnea symptoms. Try out nicotine patches or gum to get rid of your sleep apnea. It is the initial 30 days that are the most trying. Past this point, your system is free of nicotine and the physical demands for the drug will drop off.
If you suffer from sleep apnea, try sleeping in a position other than on your back. Many sleeping difficulties, like airway blockages, are caused or exacerbated by lying on your back when you sleep. Do what’s necessary to sleep sideways, even if you have to use pillows or other items to force the issue.
Strengthening your throat muscles can be very effective in reducing sleep apnea symptoms as well. Sleep apnea occurs when the tissues in your throat collapse into the airways, which ends up obstructing your breathing. As your muscles strengthen, they will be more likely to keep your airways open.
If you have sleep apnea, take the advice of several scientific studies and try doing some throat exercises. Just as exercises help to strengthen muscles in other parts of your body, these oral exercises will help strengthen your tongue and throat muscles for a better night’s sleep. One exercise is to simply push your tongue up against the top of your mouth for a few minutes to strengthen throat muscles. Practice this technique at least once daily.
If you have sleep apnea, do not drink a lot of alcohol. Alcohol relaxes the muscles in the throat and causes your airway to become constricted. Quit drinking, or have only one drink a few hours before bed. This helps to avoid the problem of alcohol harming you from getting a good night’s sleep.
Toning up your throat muscles is in fact an excellent way to deal with your sleep apnea; the condition originates from the throat rather than the nose. There are many exercises you can do that involve the throat, tongue and neck.
Life quality can be hindered when we don’t get a good night’s rest each night. We hope this article has provided you with information and tips you can use right away to get better sleep starting tonight.
A good portion of those who suffer from sleep apnea are back sleepers. If this is you, then you should try finding another position to sleep in. It’s been proven that you can sleep more comfortably by sleeping on one side if you have sleep apnea.