Getting Great Sleep Despite Sleep Apnea: Here’s How

Sleep apnea is potentially life threatening as well as disruptive and inconvenient. Therefore, it is very important for people that suffer from sleep apnea to learn about the condition and its treatments. By reading the article that follows, it is possible to get a good start on doing just that.

Quit drinking alcohol and smoking cigarettes. Both smoking and drinking promote relaxation of the airways causing sleep apnea and excessive snoring. Unlike costly surgeries or other medical interventions, dropping these habits will actually save you money.

You can fight sleep apnea by giving up certain vices. Smoking cigarettes and drinking alcohol are a big problem for people who have sleep apnea. You can have severe breathing problems if you are a heavy drinker as it depresses your respiratory system. Smoking, of course, causes both long and short term damage to your lungs and airways, as well as putting you at risk for cancer. Eliminating these habits is going to help alleviate sleep apnea symptoms.

Playing music on a wind instrument can be beneficial to your sleep apnea problems. Researchers in Germany have found playing a didgeridoo can make your throat muscles stronger. These muscles are responsible for opening and closing your airway, as well as controlling the stiffness of the airway. This means that practicing regularly with a wind instrument will reduce the severity of sleep apnea symptoms that you experience.

Do you have a smoking or drinking habit? Take steps to eliminate these unhealthy habits. Smoking and drinking have negative effects on your airways. Your throat can swell thanks to smoking, and alcohol relaxes your palate and allows it to drop to the back of your throat, which restricts your airway while you sleep. If you are unable to completely eliminate these habits, try to at least refrain from them in the hours directly before bed.

If you can, sleep on one of your sides. If you sleep on your back, this can make your sleep apnea worse. Sleeping on your back can cause the tissues in your mouth and throat to block your airway. Sleeping on your side makes breathing significantly easier. If you tend to lay on your back while sleeping, prop yourself on your side using pillows.

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. 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.

If you have sleep apnea, never take sleeping pills. These will make your throat muscles too soft, and your air passages will not work right. Sleeping pills could cause injury or death if your sleep apnea is particularly severe. It can be difficult to stay asleep when you have sleep apnea, but you need to use other methods, such as a CPAP.

If you are obese, start a weight loss program. Although it might not be the main cause, being overweight makes sleep apnea worse. So, you can actually find substantial relief from your symptoms just from shedding even twenty or thirty pounds.

If you suffer from sleep apnea and have a problem with your mouth opening while sleeping with your CPAP, a chin strap may be able to help. Invest a little money into a CPAP machine to assist you during sleep. CPAP devices don’t work well when your mouth is wide open, so this device can help.

Make yourself wear your CPAP for four hours while you sleep, at the least. Although it can be difficult to become accustomed to wearing a CPAP, it is an important tool in improving sleep apnea. Four hours of use daily is recommended with a CPAP machine to see the medical benefits. Using it for the minimum of four hours a day will allow yourself to slowly transition to full time use.

Take what steps you can to reduce the risk factors of sleep apnea you’re subject to. Certain risk factors that are associated with the condition cannot be controlled, such as being a man or having a family history of it. On the other hand, certain risk factors, such as being fat, smoking cigarettes, and drinking alcohol, are entirely under your control.

Many people don’t realize that sleep apnea is not something to ignore and can be potentially dangerous if left untreated. If you see any signs, go get yourself an opinion right away. When you are officially diagnosed, you are going to be referred to a sleep specialist. You may even have to take a sleep test at home with a monitor to fully discover the depth of your symptoms.

Sleep apnea is a condition that requires treatment in order to be resolved. Depending on what causes your sleep apnea, you may respond to different treatments. Shedding pounds can help people who are overweight, but not all sufferers have pounds to lose. Some other options include CPAP machines or other devices. Some actually choose to have surgery done, where airway restrictions are physically removed. However you go about it, get help and your quality of life will improve.

Sleep in a prone position. Often, sleep apnea sufferers rest while on their backs. When you sleep, your throat muscles relax, and back sleeping causes gravity to pull the relaxed muscles downward, restricting airflow. It is best to sleep on one of your sides or your stomach. If you think you might roll over anyway, try a wedge pillow.

One way to help with sleep apnea is to quit smoking. Upper airways have a tendency to swell in smokers and increases the likelihood of sleep apnea. To give up smoking, try any cessation program. Nicotine replacements are also good choices. The majority of smokers say that the first month is the hardest. Once that happens, nicotine leaves your system and cravings begin dissipating.

Normally sleep apnea is diagnosed after getting a physical exam, but it also helps to study your family’s medical history to see if it’s prevalent among your relatives. Sleep studies may also be done, and depending on what your primary doctor finds after all these measures, he may refer you to a sleep specialist, which is a type of doctor that diagnoses and treats people exhibiting sleep problems.

Working out your tongue can help treat your sleep apnea symptoms. Press your tongue against your mouth’s bony palate and keep it there for at least three minutes. This can improve the strength of your tongue and throat muscles and decrease the chance that they will relax too much and cause breathing difficulty.

Sleep Apnea

Making the muscles in your throat much stronger is an excellent way to help the alleviate the sleep apnea. Sleep apnea occurs when the tissues in your throat collapse into the airways, which ends up obstructing your breathing. As the muscles become stronger, they will be less likely to collapse and block the airways.

If you suffer from sleep apnea and intend to travel at all, make sure you bring you CPAP in the luggage. When sleep apnea affects you, do not attempt even a single night without your CPAP machine. This CPAP should have a travel bag that came with it. You can use it to carry your CPAP easily and safely anytime you leave home.

Don’t drink too much if you have sleep apnea. Drinking alcohol can cause your throat to relax which can make sleep apnea worse. So stop drinking because this will only be a detriment to your sleep. Doing this will prevent alcohol from disturbing your sleeping hours.

Sleep apnea symptoms can be worse if you also have allergies or other sinus related issues. Because you already suffer, this should at least alleviate one of many sleep problems. You don’t need to deal with anything that will affect your breathing when you sleep. It is important to keep your airways open and free from mucous and debris.

How you sleep can affect your condition. That is why it is important to sleep in the best position. Attempt to use pillows or foam wedges to help you stay in a good position to sleep in. An alternative method is to angle your bed so that the head is approximately four inches above the foot.

Never sleep on your back if you experience the symptoms of 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. Use a wedge pillow to stay propped up on your side.

Remember, it’s not easy to spot your own sleep apnea when sleeping. General daytime sleepiness may be a sign of sleep apnea, so let your doctor know if you are experiencing this. A doctor may diagnose you with this condition, even if you believe you don’t have it.

Tongue exercises are useful in reducing sleep apnea. Repeat vowels out loud over and over for 3 minutes each day. Press your tongue tip to the back of your front teeth, and quickly slide it to the back of your mouth repeatedly for three minutes. Do both once per day. You will have less chance of your throat muscles relaxing and blocking your airway if you strengthen the muscles of your tongue and throat.

If you suspect that you are afflicted with sleep apnea, then you need to schedule a visit to your physician to know for sure. A sleep study will diagnose the source of the problem so that you can get the right treatment for it. The next step is to find a treatment for your problem, even if you have a very mild case of sleep apnea.

Sleep Apnea

Many people who have been diagnosed with sleep apnea sleep on their backs. Should you be one of these, make a change in your sleeping position. Sleeping in a position, such as on your side, can help alleviate the problems caused by constricted airways.

Frustration due to sleep apnea is hardly debatable. The sleep interruptions, physical discomfort and danger that so often characterize this condition can make life quite miserable for sufferers as well as those they love. This article can help you develop a plan to manage your sleep apnea.

Stay in touch with your doctor after you are diagnosed with sleep apnea. You can learn a lot about your condition and treatment by keeping in communication with your doctor. When you try a new treatment, plan on meeting with your doctor after a month or so to talk about how efficient the treatment is.

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