Don’t make the mistake many people make when they assume that it is normal to be tired each day after a full night of sleep. This simply isn’t true. Many people suffer from sleep apnea, a condition that everyone should be aware of.
If you are suffering with sleep apnea due to having narrow airways, you should get yourself a mouth guard to use when sleeping. These can help you breathe better and clear your airways. If you think a mouth guard might help you out, consult a physician and ask her to fit you with one.
Do you smoke or drink? If you suffer from sleep apnea, quit smoking and cut down on your alcohol consumption. They can do bad things to your airways. Alcohol relaxes your airways, and tobacco causes it to swell. If you can’t quit, at least don’t drink or smoke right before going to bed.
Some people give up using the CPAP machine they have been prescribed and this is not a good move. Use it for at least four hours each night, until you become used to it in full. It can be hard, at first, to get comfortable using it. However, it needs to be used for four hours each night for it to be effective. If you still have trouble adjusting, get at least four hours and try to add more time each night.
Some people believe that you can strengthen you upper airway muscles by playing a musical instrument belonging to the woodwind family. A German study found that didgeridoo playing gives you better motor control over your airways. You’ll have better control over your airway’s dilation and the stiffness of the surrounding tissues if you exercise these muscles. Therefore, getting involved with an instrument like this can help you sleep better.
Sleep apnea can benefit from a good diet that results in your losing weight. Normally people are quite surprised to learn that unhealthy eating is a major source of their sleep apnea. Research shows that people who eat an unhealthy diet have more severe apnea than some overweight people who eat healthier.
Sleep apnea is usually diagnosed after a thorough medical examination. 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.
Limit your alcohol consumption. Alcohol will relax all of your muscles. Although you may think this improves your sleep, it actually just worsens it. Alcohol has an effect on throat muscles and it can hurt your body. 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.
Without a partner in your bed to tell you how you sleep, you may not know that you experience sleep apnea. Setting up a camera to record your sleeping habits might be the answer. Make sure to record any sounds you make so the doctor can hear them.
Lie on your side when you sleep. Often, sleep apnea sufferers rest while on their backs. When you sleep on your back, you are warping the shape of your airways. Sleeping on one’s side is a better option. To prevent rolling over onto your back while you sleep, build a wall of pillows behind yourself.
When you travel, be sure to bring your CPAP on the trip. It is important that you always have the machine, even if you feel it is an inconvenience. A convenience travel pouch is usually included with purchase. This can be used for transporting your CPAP so that you always have it, even when you’re not at home.
Avoid sleeping pills if you’ve been diagnosed with sleep apnea. One of the effects of sleeping pills is that they constrict your throat, which only exacerbates sleep apnea. This can be deadly when combined with sleep apnea. Sleeping pills are a bad idea.
If you are afflicted with sleep apnea, then you need to give up smoking. Your air passages swell when you smoke, which is no good for sleep apnea sufferers. Try different things to help you quit smoking. The hardest period for the majority of smokers is the initial 30 days upon quitting. Over time, you’ll find you need and/or want nicotine less.
Your doctor may suggest keeping a sleep journal to help pinpoint if you have sleep apnea or not. You simply log the amount of hours you’re sleeping each night, and mentioning other symptoms too. Your partner can help with that, as they know whether you are a loud snorer or jerk about. This can help your doctor figure out if you’ve got sleep apnea or if you don’t.
One method you can try to improve your condition is to strengthen your throat muscles. Sleep apnea is commonly caused by the throat becoming obstructed because the soft tissues collapse near the back of your throat. If your muscles are stronger, their chances of collapsing and blocking your airways are minimized.
Always bring your CPAP along whenever you travel. You don’t want to sleep a single night without your CPAP after a sleep apnea diagnosis. You were probably provided a padded traveling bag when you got your CPAP machine. This can be used for transporting your CPAP so that you always have it, even when you’re not at home.
Minimize your alcohol intake. Alcohol relaxes the muscles in the throat and causes your airway to become constricted. Try to quit drinking altogether, or make sure you’re not having too many drinks prior to going to sleep. This will help you know that alcohol is not affecting the quality of your sleep.
Don’t be ashamed that you have to use a CPAP machine. Inform people about the necessity of your actions and avoid being overcome by self-conscious feelings when you use it in front of friends or your significant other. The use of your CPAP device is medically necessary, and if anybody mocks you over it, consider getting friends who take life more seriously.
Many people can reduce the severity of their sleep apnea symptoms by losing excess weight. Sleep apnea is more common in patients who are overweight and have a large neck circumference. If you lose that weight, the pressure on your air passage will be lessened, which will improve the quality of your breathing.
When going on long trips, inform the airline that you need to take your CPAP machine if you use one. Almost all airlines will accommodate your need for extra space in order for you to use your equipment. If you’re flying with a non-domestic carrier, make sure you have the appropriate power adapters for your machine.
Working out your tongue can help treat your sleep apnea symptoms. Try pressing your tongue to the top of your mouth and holding it there for a minimum of three minutes. This will make your throat stronger and prevent the muscles from relaxing too much during sleep and causing apnea.
Sleep apnea is often easy to treat, and it’s just a matter of becoming educated it and putting these treatments in place. Give yourself a normal bedtime and follow your self imposed rules. Ensure that your room is set up for comfortable resting, also. If you’re not comfortable, you may experience insomnia.
How you physically sleep each night can really affect your sleep apnea. Therefore, you need to be careful about the way you sleep. Use a foam wedge or body pillow to lift your upper body. If you have an adjustable bed, raise the head by several inches for the best position.
Remember that you aren’t always going to notice your apnea at night. If you feel exhausted or extremely sleepy during the day or find yourself falling asleep behind the wheel, talk to a doctor immediately. Your unexplained sleepiness may be due to sleep apnea.
Contact the airline you will be flying on if you are flying overseas and will need to sleep on the airplane. They will usually accommodate you by giving you a seat where you can easily get to 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.
A good portion of those who suffer from sleep apnea are back sleepers. If this is you, then you should try finding another position to sleep in. There is scientific evidence that sleeping facing sideways can reduce sleep apnea symptoms and improve sleep quality.
Keep in contact with your practitioner after you find out you have sleep apnea. Your general practitioner or specialist can give you the latest information and tips about staying in good health. If you plan on attempting a new treatment, meet with your doctor a month after trying it to discuss its effectiveness.
You may be unaware of your snoring or breathing problems that could be sleep apnea. If you’re having difficulty in staying awake during the day, especially while you are behind the wheel, immediately talk to your doctor. These symptoms are classic signs of sleep apnea that should be investigated even if you haven’t experienced breathing issues while sleeping.
Start playing a woodwind instrument. You can help your apnea by learning something like the clarinet or flute. This can help you improve the muscles that are in your airway. The muscle training that you undergo while you learn these kinds of instruments will provide a beneficial effect to your apnea symptoms.
Adjusting your sleeping position so that you don’t lie flat on your back can help if you’re dealing with sleep apnea. When you sleep on your back, you can obstruct your air passages and complicate your sleep patterns. Try side-sleeping, but if you can’t do it naturally, try propping a pillow to force your body onto a side every night.
It’s helpful to become a member of a support group. Millions of people have sleep apnea, but you may not know anyone personally who has it. A lot of people do not know what it is like to have sleep apnea. Try to locate a support group of other apnea sufferers. If you are hesitant to meet in person, use the Internet to your advantage.
Because of the knowledge you’ve just acquired on sleep apnea, you should be better equipped on dealing with this condition. Never allow someone to tell you that frequently feeling tired is a normal part of life. Instead, talk to your doctor if you believe you are suffering from this condition, and let him or her know of the advice you’ve just read.
If you’re not getting enough sleep, nap. Sleep deprivation can seriously compromise your health, as well as your ability to function. If you can, try taking an afternoon nap to help you get at least some quality sleep time each day.