For the past several years, have you been totally exhausted due to snore-filled sleep? If you’re unaware that snoring can often be caused by sleep apnea, a potentially dangerous condition, it’s time to talk to your doctor about your snoring. If this sounds like your own situation, you need not worry. This article is here to save the day.
Give up some of your vices to combat the symptoms of sleep apnea. If you smoke and drink, you are almost sure to suffer from sleep disturbances. Alcohol relaxes the muscles in the throat, which restricts the airway while a person sleeps. Over time, your lungs will be damaged as the result of smoking. Losing these terrible habits will help a great deal when it comes to alleviating your sleep apnea symptoms.
Some people’s sleep apnea can be traced to morbid obesity. So if you have sleep apnea, and you are overweight, then try to shed some of those extra pounds. Make sure that you stick with a plan that makes sense and combine a low calorie diet with an exercise regimen. Many people have success following a low carb diet.
You need to lose some weight if you find that you are too heavy for your frame. Studies have shown sleep apnea and obesity can be related. If you are obese, even just losing twenty pounds can significantly improve sleep apnea symptoms.
Sleep on your side in order to get some better sleep. By sleeping on your back, you’ll notice that your throat and nasal passages may become obstructed. Try to fall asleep on one of your sides to see if your symptoms get better.
Sleep apnea can occur in adults or children; there is no age limit. If you child exhibits certain symptoms, he or she might have sleep apnea. A lot of times these symptoms look like the symptoms of someone suffering with ADHD, but you should consult with your doctor who can evaluate all the symptoms.
Family history is one thing that doctors use to diagnosis sleep apnea. Also, there may be a sleep study performed and even a sleep specialist recommended if the doctor treating you feels that your condition is severe enough to get it looked at further.
Sleeping pills are bad to take for people with sleep apnea. You will relax your throat muscles this way and you will not get as much from your sleep. Find other ways to solve your troubles with staying asleep, because sleep apnea mixed with sleeping pills can be a potentially life-threatening mix.
You can wear a chin strap with your CPAP if you have problems with your mouth falling open as you sleep. The chin strap is a fabric strap that supports your chin to keep your mouth shut. Try out CPAP therapy for your mouth.
Try to avoid sleeping pills when you’re suffering from sleep apnea. Sleeping pills can make your throat relax which prevents your airways from functioning properly. For those with severe cases of sleep apnea, using these pills can be quite dangerous. Avoid using them even if you are having trouble sleeping.
Stick to using just one normal sized pillow as you sleep. An over-sized pillow, or a pile of multiple pillows, can alter your sleep position with negative impacts on your ability to breathe freely. This may result in breathing difficulties, because you end up in odd positions. Because of this, you should really just have one good pillow to help with symptoms of sleep apnea.
If you have sinus problems or allergies, find yourself some treatment options. It will help you breath better in general, especially during your sleep. There’s no reason to compound your troubles by suffering through other problems that make it harder to breathe. Addressing nasal problems ensures you a better chance at sleeping from dusk until dawn problem-free.
You need to have patience when you realize you have sleep apnea. Depending on what causes your sleep apnea, you may respond to different treatments. Dropping some pounds might help your sleep apnea, but that might not be the cause. The CPAP machine and other non-invasive procedures have been helpful for millions. Others prefer surgery to relieve their sleep apnea. Whichever route you choose, getting proper treatment can improve your sleep and your life.
Stick to using just one normal sized pillow as you sleep. Over-sized pillows may lead to you sleeping in an unhealthy position. This causes you to lie in a way where breathing is more difficult. This is why one pillow is best to manage your symptoms.
Stop smoking for relief from sleep apnea. Smoking can cause swelling in the airways, exacerbating sleep apnea. Try going cold turkey. The first month is pretty tough for most people, but it gets better. Following that time, the nicotine will start leaving your body, and you’ll have decreased cravings.
Don’t binge drink if you have sleep apnea. Drinking exacerbates the airway constriction of sleep apnea by causing the muscles in your throat to relax. 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. Doing this will prevent alcohol from disturbing your sleeping hours.
Nasal sprays can help you sleep when your nose is being a nuisance to you. It may offer a couple nights of relief. However, you should not continuously use nasal sprays as this may cause nose damage. Always speak with your pharmacist to make sure you choose the product that is right for you.
If you find that your CPAP machine is too drying, your physician can prescribe a humidifier for your mask. If the air you breathe is moist, you have a higher chance of sleeping better and continuing your CPAP machine application. There are many different CPAP machines that are equipped with built-in humidifiers, so check with your doctor to see if one can be prescribed.
If you have sleep apnea, you can improve your symptoms by exercising your throat muscles. 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.
You shouldn’t feel embarassed or ashamed about sleep apnea treatments like CPAP therapy. Be open about it and explain to others that it is necessary for you to sleep better. Stress that it is necessary for your health. The use of your CPAP device is medically necessary, and if anybody mocks you over it, consider getting friends who take life more seriously.
Minimize your alcohol intake. When you drink, the alcohol causes the muscles in your throat to relax, which will impede your airway and cause snoring. You should either quit drinking, or try and limit it to an occasional drink before going to bed. This helps to avoid the problem of alcohol harming you from getting a good night’s sleep.
The way you sleep can play a big role in the amount of sleep apnea episodes you suffer from. Sleeping on one’s side or stomach will go a long way toward making for easier breathing with sleep apnea. Try taking a foam wedge and using it to raise the top half of your body. If possible, try raising the bed by about four inches at the top.
There are a few simple solutions sleep apnea sufferers can look into. Be sure to keep regular bedtime habits and get the same amount of sleep nightly. Keep your bedroom comfortable and calm for the most satisfying sleep. Without the right conditions, you may induce insomnia.
Learning a wind instrument is recommended as a treatment for sleep apnea. It is a great hobby, and it will help you exercise weak muscles to help you breathe at night. Toning the throat and neck muscles will give you more control over your sleep apnea.
Try sleeping on your side instead of your back. You are more likely to have apnea during your sleep if you are on your back because your airway can close up more easily in this position. If you do have sleep apnea then it’s wise to go bed on your side. Gravity won’t have as much of an effect on you then.
Speak with your doctor about adding a heated humidifier to your routine use of a CPAP machine for treatment of sleep apnea. You are more likely to enjoy some good sleep, and also stick with therapy, if the air is moist and warm. A lot of the CPAP machines now have a humidifier built in, so find out if you can be prescribed one of those.
Don’t drink alcohol, particularly right before bed. Alcohol can overly relax your throat muscles and make it difficult to breathe causing an apnea episode. You don’t have to give up alcohol entirely; just shy away from drinking close to bed time.
Try to sleep on your side instead of your back to relieve sleep apnea. Simply sew a pocket onto the back of your sleep clothing and put a tennis ball inside the pocket. This will help you to keep from laying on your back while you are asleep. Doing this makes back sleeping uncomfortable.
Sleep apnea causes a reduction of oxygen to your system while you are sleeping. Since this is the case, it’s wise for someone suffering from sleep apnea to not sleep at higher elevations. As oxygen levels decrease at higher elevations, this would seem to affect the sufferer of sleep apnea. If you can possibly avoid sleeping at elevations, it would behoove you to do so.
Learning to play a wind instrument can be an effective control strategy for those who snore or have sleep apnea symptoms. According to a study from Germany, not only does this offer mental benefits, but it can also can reduce symptoms of sleep apnea. This hobby will keep your airways under your control.
Try exercising your throat and jaw. Sometimes sleep apnea is just dependent on weak internal muscles you have, so take the time to learn a few exercises that can help you deal with your apnea. Try some exercises for a while and see if it helps you.
You should learn to play a wind instrument. Playing a flute, clarinet, or other wind instrument can help your sleep apnea. While helping your control airflow, these instrument provide exercise for the muscles surround your airway and make them stronger. Over time, continual practice of woodwinds will start alleviating your sleep apnea since your throat and mouth muscles are growing in strength and motor control.
Throat exercises can decrease the severity of sleep apnea. When you strengthen the muscles around the airway, you are helping make them much less likely to collapse. A common exercise recommended to sleep apnea sufferers involves holding the tongue flat against the roof of the mouth for 180 seconds. Make sure you do this once during your day.
Some cases of sleep apnea stem from an excess of throat tissue that obstructs your airway. Surgery can be the answer if this is your situation. A procedure known as UPPP can remove the tissue, enlarging your airway. You should know that this involves removal of your tonsils as well.
There are several things that can trigger sleep apnea and there are many treatments. You’ve made an excellent start on the road to treating your sleep apnea by reviewing the information in this article; you may want to share it with anyone else who’s affected with the condition. Before you know it, you will be sleeping like a baby.
Do what your doctor tells you. It is tempting to skip your machine or other treatments when you are traveling out of town, but do not do this. If you follow your treatment plan you will get better rest.