How To Get A Good Night’s Sleep When You Have Sleep Apnea

Many people are under the false assumption that if they feel tired after waking up each day, there’s nothing they can to correct it. Sleep apnea, a disorder from which many people suffer, is severely underdiagnosed. This article will outline what you should be aware of if you have sleep apnea.

You can fight sleep apnea by giving up certain vices. Two of the most common offenders are drinking and smoking. Drinking helps depress your respiratory system, causing breathing issues. Smoking adds harmful chemicals which damage your lungs over time. Doing away with both of these bad habits will help do away with your sleep apnea symptoms.

If a person is severely overweight, they are much more likely to develop sleep apnea. Should this be the reason, weight loss should be the rule of thumb. The simplest way to take off the weight is to eat fewer calories and engage in daily exercise. Cutting out white carbs such as white rice, pasta and sugar is one step that many people use to lose weight.

Are you a drinker or a smoker? Drop these unhealthy habits. These substances can really harm your airways. Alcohol relaxes some throat muscles to the point that sleep apnea becomes worse. Cigarettes also cause you to have difficulty breathing. If you are unable to walk away from these habits forever, at least avoid them prior to sleeping.

Mouth Guard

Many people find that using a mouth guard while sleeping helps their sleep apnea. These are made for people with sleep apnea. Many people find they can adjust to wearing a mouth guard every night while they sleep much more easily than they can get used to wearing a CPAP mask. It really helps keep the airways clear and keeps the soft tissues of the throat stable.

If your narrow airways are causing sleep apnea, get a mouth guard designed for sleeping. These gadgets correct your alignment, letting you breathe easily and normally throughout your sleeping hours. If you think this will help, you should ask your physician to fit you with a mouth guard.

Losing weight through a good diet can fight sleep apnea. A lot of people would be surprised to learn that eating badly makes sleep apnea worse. Research shows that people who eat an unhealthy diet have more severe apnea than some overweight people who eat healthier.

If you have sleep apnea, consider learning how to play a wind instrument. Researchers in Germany found that playing a didgeridoo can train and strengthen the muscles of the upper airway. You’ll have better control over your airway’s dilation and the stiffness of the surrounding tissues if you exercise these muscles. Because of these movements, if you play this instrument regularly, you can control your sleep apnea symptoms and get a better night’s rest.

To actually diagnose your disorder, a doctor may require you to take notes in a sleep log. The intent is for you to record both the overall amount of sleep you get and any unusual symptoms or incidents that occur. Your partner can often say if you jerk limbs around, stop breathing for a second, or snore loudly. This can help the doctor determine if you actually have sleep apnea.

Get a mouth guard made specifically for you. For those who have sleep apnea, this guard is a wonderful thing to have. These mouth guards are more comfortable than a CPAP. The mouth guard keeps your jaw in the proper position and keeps your airway more open.

Bring your CPAP on all the trips you go on during your travels. You never should go a single night without your CPAP. Your machine probably came with a convenient carrying bag. You can transport your CPAP machine with you away from home.

If your physician has prescribed a CPAP machine, do try to sleep a minimum of four hours with it nightly. Using a CPAP while sleeping is a tough adjustment for many patients to make. Nonetheless, it will not be effective unless you wear it for a minimum of 4 hours nightly. As you become more accustomed to the sleep mask, you should be able to wear it longer.

Sleep apnea sufferers should treat their allergies promptly. Remember that you already face difficulties from your sleep apnea. One issue is enough when battling for air when you are asleep. Keeping your airways clear and free by properly treating nasal issues can help you sleep better at night.

Do you travel? If so, then your CPAP should be carried along with you. The effectiveness of the CPAP depends on nightly use, and if you have sleep apnea, it is essential to not miss even one night. This CPAP should have a travel bag that came with it. Use this for easy travel with your CPAP device.

Lose a bit of weight to get rid of your sleep apnea. Many people have corrected their apnea by losing weight. You can have relief from sleep apnea symptoms by losing as little as 10 pounds.

If you suffer from sleep apnea, you should treat any sinus or allergy problems you may have. 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. You will sleep better and have a more open airway if you treat nasal problems.

Choose only one, flatter pillow to sleep on each night instead of fluffy pillows. Your head position can be altered from the optimal sleeping position when you use oversized or multiple pillows. This may result in breathing difficulties, because you end up in odd positions. Use a single pillow for maximum relief from your sleep apnea.

Lessen your chances of getting sleep apnea. Certain risk factors are ones you can do nothing about it, like inheriting genetic traits or having been born a man. Be this as it may, smokers, drinkers and those who are overweight can reduce their risks.

Lower your risk for sleep apnea. Some sleep apnea risk factors (like genetic predisposition or being a man) are impossible to escape. If you lose weight or quit smoking it may help you deal with sleep apnea.

Sleep Apnea

Try losing weight to deal with your sleep apnea. People who are overweight usually suffer from sleep apnea more. Shedding some unnecessary weight can really cut down on the pressure airways receive, which means you get easier air flow and breathing during your sleeping hours.

Losing weight can help sleep apnea sufferers. Sleep apnea commonly occurs in overweight patients that have a larger neck. Pressure on the neck is reduced with weight loss, making breathing easier while sleeping.

How you position yourself when you lay down for bed can contribute to your issues with sleep apnea. Because of this, your sleeping position should be the best possible one. Lift your body up by using a foam wedge at the top of the bed. If you have an adjustable bed, raise the head by several inches for the best position.

Try not to sleep on your back if you are prone to sleep apnea. Sleeping on your back blocks your airways quite easily. Prop yourself up on your side with a pillow or cushions.

Use meditation, warm baths and massages to help you relieve stress and reduce anxiety-induced sleep apnea. Soaking in a warm or hot bath relaxes your muscle tension. It is likely that you will fall asleep more easily and rest more soundly, offering the potential for minimizing apnea symptoms as a result.

Exercising your tongue can help with your sleep apnea. One exercise you can try involves putting your tongue on the roof of your mouth, then keeping it there for at least 180 seconds. This will strengthen your throat and tongue muscles and reduce the chances of them relaxing while you sleep and blocking your airways.

Search for effective treatment options to address your sleep apnea. Putting off a doctor’s visit could lead to a worsening of conditions over a period of time. When you wait and go without treatment, you cause harm to your overall health. It will not go away on its own, so seek help from a doctor.

You should take lessons on a wind instrument. This will be not only fun, but it will also help strengthen your throat muscles. Exercising these muscles will make them stronger, thus, making them less likely to collapse while you sleep, which will improve airflow to your lungs.

Never sleep on your back. Sleeping on your back does not allow enough air to get into your airways, making sleep apnea flare up. Sleeping on your side can help you prevent sleep apnea; gravity won’t work against you.

Remember that you must bring your CPAP machine with you on long air flights, and the airline must know about this in advance. Most carriers will make sure they seat you with plenty of room to accommodate your machine. Remind them that you will need to plug your machine in, or you can use a machine that uses batteries as a backup measure.

Since sleep apnea is actually a throat problem and not a nose problem, strengthening the muscles in the throat can be a great way to reduce apnea issues. There are many fast and easy throat exercises you can learn about and use.

Sleep Apnea

Become a part of a support group. Sleep apnea is not a condition that is very common. While your family and friends may offer support, they might not truly understand what you are expriencing. Search out a local support group for people with sleep apnea. If you have reservations about going to one where you have to meet people face-to-face, participate in an online forum instead.

It’s imperative that you take responsibility to get treatment if you have sleep apnea. Sleep apnea can be potentially dangerous if it left untreated. A visit to your doctor is essential to prevent your sleep apnea symptoms from ruining your nightly sleep.

Practice toning the muscles of your throat if you are afflicted with sleep apnea. Any activity that strengthens your throat muscles assists your airways in staying open during your sleeping hours. A few humming exercises and playing with wind instruments can help you increase throat strength. The point of these exercises is to firm and tone your throat muscles.

If you have chronic tiredness that lasts for months or possibly years, or someone you know does, try talking to a doctor. There’s no need to keep struggling with a lack of sleep. Share the information here with others, and if you are the sufferer, ask your doctor about what you have read here.

Visit a specialist if you have sleep apnea. A specialist usually can give you better advice in regards to your sleep apnea. A specialist in that field can help you understand your condition. The specialist will give you ways you can help your sleep apnea.

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