There are many who have come to accept chronic fatigue as a way of life. This is not true, and you do not have to settle for poor sleep quality. You might have sleep apnea and this can change your life.
Avoid contact with cigarette smoke and consumption of alcohol if you have been diagnosed with sleep apnea. Two of the most common offenders are drinking and smoking. The muscle-relaxing effects of alcohol are very hard on the whole respiratory system and lead to significant breathing problems. Smoking can create carcinogens inside of your lungs, which can damage them later on. Quitting both of these habits completely will really alleviate your symptoms.
It is important to stay away from alcohol if you have sleep apnea because it can help you see some improvement with the condition. These habits can cause your throat muscles to relax or swell, increasing sleep apnea. Quitting these addictions may be the easiest way to address your sleep apnea.
Cut back on your alcohol consumption. Alcohol naturally relaxes your muscles. That may be something people like when they drink, but it also can cause sleep apnea. Because alcohol relaxes your throat muscles, your airway is harder to control. If eliminating it is not an option, cut back and make sure you do it well before bedtime.
Even children can suffer from sleep apnea. If your child is inattentive, hyperactive, has poor grades, is irritable or hostile, and/or breathes through their mouth instead of their nose, they could be suffering from sleep apnea. Often these symptoms are similar to ADHD, but you need to talk to a physician and consider sleep apnea as a cause as well.
Fighting back against sleep apnea often involves eating healthier and losing weight. Not everyone is aware of just how significantly bad dietary choices can affect a sleep apnea condition. There is scientific data that suggests that eating a poor diet can worsen sleep apnea, independent of a person’s weight.
Don’t take sleeping pills if you can avoid it. Sleeping pills can cause just as many problems with your throat as alcohol consumption. In addition, sleeping pills can contribute to many problems associated with sleep apnea. There are ways to get to sleep that won’t have a negative effect on your breathing; ask your doctor for advice.
Do not drink alcohol often. Your muscles are relaxed by drinking alcohol. You may want to feel more relaxed, but it can exacerbate your apnea. Alcohol can relax the muscles in your throat, making it more difficult for your body to control your airway. While it’s not vital that alcohol be avoided 100%, do what you can to make sure you do not drink it before a nap or nighttime sleep.
Sleep on your side as much as possible. Many people who have sleep apnea also sleep looking straight up. Sleeping flat on your back may cause your throat and mouth tissues to obstruct your airways. Sleep on your side to keep your airways straight. To prevent rolling over onto your back while you sleep, build a wall of pillows behind yourself.
Sleep apnea sufferers often benefit from laying on their side during sleep. When sleeping on the back, throat and tongue muscles are more likely to block your airway. Try to fall asleep in a side position, and discover if that relieves your sleep apnea tonight.
The most common way for a physician to diagnose you with sleep apnea is to conduct a physical examination and investigate the medical histories of you and your relatives. Your doctor may recommend a sleep study as well. When your doctor has this information, he passes it on to a specialist who can help you even more.
Sleep on your side. If you sleep on your back, this can make your sleep apnea worse. If you sleep on your back, you can cause your throat and mouth tissues to block the airways. Avoid sleeping on your back and go on your side to make breathing easier. To prevent rolling over onto your back while you sleep, build a wall of pillows behind yourself.
If you aren’t sleeping with a partner each night who can let you know of any irregularities in your sleeping patterns, it can be hard to know if you have this condition. Try taping yourself at night to see if you do. The video needs audio too so that the doctors can hear the noises you make.
Your physician might ask you to start and maintain a sleep log to get a better grasp on your diagnosis. You will record the time you go to sleep and wake up, whether you woke up during the night and how you felt when you woke up each morning. If you have a partner, they may be able to help document your snoring, jerky body movements and stoppage of breathing. This log will assist your doctor in diagnosing your condition.
To actually diagnose your disorder, a doctor may require you to take notes in a sleep log. You simply log the amount of hours you’re sleeping each night, and mentioning other symptoms too. 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. This diary will help a medical professional see patterns in your sleep habits.
Maintain a regular sleeping schedule if you suffer from sleep apnea. Sleep apnea already disrupts your rest more than it should. A natural pattern of sleep will help you gain your health back and also avoid daytime sleepiness. The adjustment that is most important is your sleep schedule.
Try using devices that help with snoring. Snoring occurs if breathing passages become partially closed, and sleep apnea when they are closed entirely. As you can guess, devices that help one will help with the other. Devices that reduce or eliminate snoring can lessen sleep apnea symptoms.
To decrease your risk of sleep apnea symptoms, lose some weight. Sleep apnea symptoms can be reduced or eliminated by taking off those extra pounds. In fact, you don’t have to lose a lot of weight to open up the airways and the throat.
If you shed some weight it will likely help with apnea. Sleep apnea is linked to people who are overweight. Even a modest amount of weight loss can increase air flow and decrease airway pressure.
Try a good nasal spray to take care of nighttime nasal congestion. Nasal spray can help clear out your airways. Avoid using nasal sprays over a long period of time; your mucus membranes could become damaged and irritated. Visit your pharmacy to see what your options are for keeping your nasal passages open as you sleep.
Exercises done with the tongue reduce sleep apnea symptoms. 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.
Losing weight can help sleep apnea sufferers. For people who are overweight, sleep apnea is much more prevalent especially people with a larger neck circumference. If you shed some pounds you will see that your airways will not be as constricted.
Never sleep on your back if you experience the symptoms of sleep apnea. Most sleep apnea patients spend the night on their backs and that can interfere with the airways. Prop yourself up on your side with a pillow or cushions.
A great method of reducing your sleep apnea symptoms is strengthening your throat muscles. Sleep apnea occurs when the tissues in your throat collapse into the airways, which ends up obstructing your breathing. When the muscles have strengthened, collapsing is less likely to occur, thus keeping your airways free.
Certain tongue exercises can decrease sleep apnea symptoms. For example, try this: press your tongue up against your upper palate, and hold it for about three minutes. Your tongue and throat muscles will become stronger by doing this, making it less likely that your airways are blocked as you sleep.
Avoid alcohol when you have sleep apnea. If you regularly drink, your throat muscles will relax too much, which will block your airways and cause snoring. If you are going to drink, have only one a few hours before bed. This will lessen the chances of alcohol interrupting your sleep.
Whatever you do, don’t sleep on your back. Put blockades to either side of you to keep you from rolling onto your back if you must. This will make back sleeping very uncomfortable.
It’s a good idea to try to sleep on your side rather than your back if you’re struggling with sleep apnea. Put blockades to either side of you to keep you from rolling onto your back if you must. That will make it uncomfortable to sleep on your back.
Sleep apnea is stressful. Baths can help. A hot bath can help sooth your muscles to help you sleep better. You’ll find that it’s easier to get to sleep following a bath, and the odds of getting interrupted by apnea symptoms are much lower.
If you suspect that you are afflicted with sleep apnea, then you need to schedule a visit to your physician to know for sure. This test can determine if you’ve got sleep apnea and how severe it is. Even mild sleep apnea must be treated, so formulating a treatment plan is your next step.
Be conscious of the fact that you may not even be aware of sleep apnea when you are in fact asleep. If you experience unexplained sleepiness, exhaustion, or falling asleep while driving, discuss these symptoms with your doctor. Those symptoms might be part of what you’re experiencing as sleep apnea.
Make sure that your throat and jaw muscles both get exercise. Weaknesses in these particular muscle groups can make your sleep apnea much worse, so it’s a good idea to learn some targeted exercises to treat them. There is a very real chance that you can help yourself with just a few exercises.
Now that you learned a thing or two about sleep apnea, you should be more equipped to deal with this problem in order to help alleviate the symptoms in your life. Avoid being tired all the time, and get a solid night’s worth of sleep for once so you have more energy throughout the day.
If you find that your sleep apnea condition is due to too much tissue in your airway and throat, you may need to undergo surgery. The procedure is called uvulopalatopharyngoplasty (UPPP). This procedure removes excess tissue from around the airway and makes it larger. In most cases, it curse sleep apnea. If you still have your tonsils, the surgeon will likely remove them during this procedure.