Of course, it isn’t enough to simply read up on sleep apnea. Sleep apnea should not be ignored and it’s imperative that you take responsibility to follow through with getting it treated correctly. Knowing about and understanding your options is a great step towards treatment. This article will discuss techniques that can help.
Drop some vices to combat sleep apnea. Drinking alcohol and smoking are very bad for the condition. The muscle-relaxing effects of alcohol are very hard on the whole respiratory system and lead to significant breathing problems. Smoking introduces known carcinogens into your lungs and damages them over time. If you quit these habits you are likely to see an improvement in your sleeping difficulties.
Losing some harmful vices to fight off sleep apnea. Drinking alcohol and smoking are very bad for the condition. Drinking causes respiratory depression, which makes it more difficult to breathe. Smoking adds harmful chemicals which damage your lungs over time. Dropping these habits can help ease your symptoms.
Are you a drinker or a smoker? If you suffer from sleep apnea, quit smoking and cut down on your alcohol consumption. The reason is because these harmful substances impact your airways, and as a result, your sleep. When you smoke it causes swelling in your airways, and when consuming alcohol, your airway muscles tend to relax. That causes the symptoms of sleep apnea to worsen. If you find that you just can’t give these bad habits up, do what you can to not do either of them within four hours of your bedtime.
Overweight people are prone to suffering from sleep apnea. If this is true for you, try getting a little thinner. Anyone in this situation should stick to a sensible diet, in combination with a good amount of exercise. Reducing carbs in the diet may also help.
Talk to your doctor about fitting you with a mouth piece you can wear at night. Sleep apnea can be magnified in effects by small jaws and recessed chins, as well as breathing passageways that are naturally narrow. You can overcome these difficulties and experience much more restful sleep by using a custom-fitted device to keep your jaw and airway properly aligned.
Your doctor or a sleep specialist can help you find the CPAP machine that is best suited for your needs and comfort. You must consider both the size of your machine and its loudness. There are some machines that are quiet and small. Your doctor should be able to point you in the right direction of a capable machine.
It may be possible to reduce the problems you are having with sleep apnea by getting involved with a wind instrument. Research done by specialists in Germany indicates you can train your muscles in the upper airway by playing the didgeridoo. These are the muscles that control airway dilatation and airway wall rigidity. Therefore, you should regularly play these instruments due to the fact that they decrease your sleep apnea symptoms.
Get a personally made mouth guard just for you. These special guards are designed to help people who suffer with sleep apnea. This can be an alternative to a CPAP machine, and can be more comfortable, to boot. 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.
You should know that aside from helping you to lose weight, healthy food can also help to lessen sleep apnea symptoms, too. A lot of people would be surprised to learn that eating badly makes sleep apnea worse. Research indicates that less nutritious food may exacerbate sleep apnea.
Refrain from consuming alcoholic beverages as much as possible, especially at bedtime. Alcohol relaxes the muscles too much. Although many people desire this side-effect of alcohol, it is not beneficial to people with sleep apnea. Like the rest of your muscles, those around your throat and airway relax under the influence of alcohol, making it harder for you to maintain a proper air passage. If eliminating it is not an option, cut back and make sure you do it well before bedtime.
Avoid drinking alcohol very often. Your muscles will over-relax when you use alcohol, especially before bed. 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. Your throat muscles are relaxed by alcohol, making it harder to breathe at night. If you absolutely have to have a drink, don’t do as much as you used to. And avoid having one close to bedtime.
Sleep apnea can be a serious disorder. If you think you may have it, talk to a doctor immediately. If he says you have sleep apnea you should go to a sleep specialist so that you can get tested further.
Those with sleep apnea should treat any symptoms of sinus or allergy problems. Remember that you already face difficulties from your sleep apnea. You have to avoid anything else that is going to affect your ability to breathe while you are asleep. Try and clear your airways as much as possible, and keep your nasal problems to a minimum.
If you suffer from sleep apnea, have a regular bedtime. Your condition is already messing with your regular sleep cycle every night. Any steps you take towards a regular sleeping schedule will help you get a better night’s sleep. The key is to have a set time for going to bed, and rising as well.
Try losing weight to deal with your sleep apnea. If your sleep condition is caused by obesity, weight loss may solve your problem completely. Losing some weight can help improve the amount of air you can take in.
If your mouth opens a lot during the night when you use your CPAP machine, consider adding a chin strap. This is a small piece of fabric that holds your chin up while you sleep and keeps you mouth closed. The CPAP only works if the mouth is closed, so try using the strap.
Get treatment for your allergies or sinus problems if you have sleep apnea. It’s already hard for you to breathe when you sleep due to your condition. You don’t need anything else to interfere with your sleep. Keep your throat and airway as clear as you possibly can at all times.
Having your sleep apnea diagnosed by your physician is important; however, some options for self-help may be beneficial to you. Dropping weight or dropping cigarettes are good ideas; more so for victims of sleep apnea. You should also refrain from consuming alcohol, heavy meals, and caffeine for a few hours before bed.
You should use only one normal-sized pillow each night to sleep on. 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 makes you sleep in a way that makes it hard to breathe. One standard pillow is all you need to avoid having this happen.
How you physically sleep each night can really affect your sleep apnea. Try sleeping on your side or your stomach to decrease the condition. Try using foam wedges to prop up your body. Or, if you are up for it, raise up the top part of your bed itself four to six inches.
Stop snoring devices are often helpful in treating sleep apnea. 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. If you can reduce the snoring, it is possible you can keep your airways open. Devices that reduce or eliminate snoring can lessen sleep apnea symptoms.
If you are flying on a plane and it’s going to be a long trip, you need to speak with the airline ahead of time to make arrangements to use the CPAP machine. Many airlines will help you find a seat in a location where you have the space to use your CPAP machine. If flying on a foreign plane, remember to bring along a power adapter.
Losing weight will often make a big difference for patients suffering from sleep apnea. Those who are overweight usually suffer from sleep apnea due to the circumference of their neck. Even a modest amount of weight loss can increase air flow and decrease airway pressure.
Having your sleep apnea diagnosed by your physician is important; however, some options for self-help may be beneficial to you. Giving up tobacco use and losing excess weight are good health choices in general, and they’re particularly effective in reducing the symptoms of sleep apnea. You will also want to avoid alcohol, caffeine or heavy meals within a couple hours of going to bed.
If sleep apnea is causing you anxiety, soak in a bath before bedtime each night. Taking a hot bath can relieve the tension in your muscles. This will help you sleep better and you will get more quality sleep instead of worrying about sleep apnea.
One way to prevent yourself from getting sleep apnea is to exercise your throat muscles and make them stronger. The cause of sleep apnea is a blockage in the airways which results in a lack of an ability to breathe. When your muscles get stronger, chances becomes less that they will collapse and cause a blockage in the airways.
If you suspect you are suffering from sleep apnea, schedule a sleep test with your doctor. A sleep test will give your doctor the information he needs to diagnose your condition and its severity. The following step would be identifying a treatment regimen, even for milder cases.
Avoid alcohol when you have sleep apnea. Drinking alcohol can cause your throat to relax which can make sleep apnea worse. It’s best to put down the bottle entirely, but if you don’t want to do that, you should drink only minimal amounts, and do so early in the day. You need to do this to ensure that drinking has no effect on your sleeping patterns.
The true meaning of sleep apnea is not having enough oxygen as one sleeps. Because of this, sufferers of sleep apnea may have trouble sleeping at higher elevations. As oxygen levels decrease at higher elevations, this would seem to affect the sufferer of sleep apnea. Therefore, aim to sleep at a lower elevation if possible.
If you’re using a CPAP machine, see if you doctor can also prescribe a humidifier with heat. This will make sleeping with CPAP much more comfortable and less frustrating. Many CPAP manufacturers are providing machines with integrated humidifiers, so check with your doctor to see if that is a good option for you.
Take up a wind instrument. Your apnea symptoms may improve if you start playing the clarinet, the flute or some other wind instrument. This can help you improve the muscles that are in your airway. Eventually, your muscles will strengthen, and your sleep apnea will lessen.
Try not to feel embarrassed by your CPAP machine. 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. If you have to use a CPAP machine your family and friends should not make fun of it.
Now that you know the ways that you can help yourself if you have sleep apnea, start applying them. Figure out what works well for yourself, and you’ll have a better quality of sleep. Through more peaceful sleep, you’ll gain back control of your nights and your days.
Some types of sleep apnea may be treated by using corrective oral devices. This is because some people’s jaws are shaped in a way that makes the airways naturally narrow. You can use a mouthpiece in this instance; you will get better airflow this way