Of course, it isn’t enough to simply read up on sleep apnea. You need to put in the effort to see any good results. Before you can start a treatment program, you need to know what treatment options exist. This article shows you ways to help yourself.
Being overweight can be a cause of sleep apnea. Every attempt should be made to lose weight if a person is overweight and has sleep apnea. They should follow a sensible weight loss plan, usually involving a restricted calorie diet combined with exercise. Reducing carbs in the diet may also help.
If you want relief from sleep apnea symptoms, one way to get it is to start playing a woodwind instrument. Research conducted in Germany has shown that you can greatly strengthen the muscles of your upper airway by taking up an instrument like the didgeridoo. The upper air passage muscles control the size of your airway. This is why playing this instrument regularly will help strengthen these muscles, and reduce snoring and sleep apnea symptoms.
Get a mouth guard if your airways are the cause of your sleep apnea. Using these guards encourages proper jaw alignment and helps keep the breathing passages fully open while you sleep. Speak with your doctor to learn more, and get yourself fitted for a mouth guard if you think it will help.
Try getting fitted for a custom-made mouth guard. The design is made to relieve the symptoms of sleep apnea sufferers. 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.
To help you deal with sleep apnea ask your doctor about how you can deal with it. The noise level of a CPAP machine and its overall size are both points to take into consideration. Don’t worry too much about the sound as there are many types of very quiet machines that will not disrupt sleep. You can consult with your doctor to see who you should talk to in order to get a good machine.
Take back a good night of rest by side sleeping. The airway obstructions that cause sleep apnea are far more likely to occur if you sleep on your back than in any other position. Give sleeping on your side a try, and see if your symptoms improve.
If you sleep alone, you may have sleep apnea and not know it. Record yourself to get a better picture of what is happening while you sleep. The video should also contain audio in order to hear the noises that occur while you’re sleeping.
If sleep apnea is an issue for you, and you are a smoker or drinker of alcohol, consider quitting to help with your symptoms. Both of these habits have a negative effect on the muscles in your airway. Some people resort to invasive surgeries to correct their sleep apnea without realizing that discontinuing these bad habits could have been a more simple and much cheaper route!
Establish a sleep routine if you are a sleep apnea sufferer. Your sleeping pattern is already thrown off by this sleep disorder. A routine sleep pattern will discourage the condition from getting worse. Begin by setting a specific time to lie down and rise every day. Then stick to it.
Speak with your physician about getting a mouth piece that can help you breathe better. You might have a narrow breathing passage, recessed chin, or small jaw naturally that can worsen sleep apnea. Specialty devices can alter your position during sleep and more properly align jaw elements, giving you a much higher quality rest.
If you suffer from sleep apnea and have issues with your sinuses or allergies, have them treated as soon as possible. Your condition is already affecting your breathing at night. There’s no reason to compound your troubles by suffering through other problems that make it harder to breathe. Keep your airway clear and free by dealing with sinus problems so you can more easily sleep at night.
Try to prevent snoring with an over-the-counter device. When the airway is closed but still allows a little air through, that’s when snoring is most probable; in sleep apnea, the airways are almost fully closed. A device that can eliminate snoring can also relieve sleep apnea. Anti-snoring devices can help to reduce your sleep apnea symptoms as you rest.
Look for alternatives to sleeping pills. Sleeping pills cause your throat muscles to relax, just like alcohol. Natural sleep aids, such as melatonin, are much safer. Ask your physician about sleeping aids that are free of harmful effects or risks to your night-time breathing.
One way to prevent yourself from getting sleep apnea is to exercise your throat muscles and make them stronger. Sleep apnea results from breathing obstruction due to your soft tissues in your throat collapsing. Strong muscles are less likely to constrict airways.
If you sleep alone, you might have a hard time determining if you suffer from sleep apnea. Try taping yourself at night to see if you do. Remember to make a video with sound so your doctor can hear you snore!
If you have a long flight scheduled, tell the airline that you will require your CPAP machine. Friendly airlines are happy to seat you where there is sufficient room for you and your machine. If you fly a foreign carrier, be sure to pack a power adapter.
Avoid sleeping pills when you find out you realize you are diagnosed with sleep apnea. They can relax your throat muscles, making it hard to get enough air when you sleep. Though they may help you sleep, you need the ability to wake should your airway colse too much.
Some people become anxious due to their sleep apnea and make the mistake of taking sedatives before bed, which can be dangerous for apnea sufferers. Take a warm bath instead. You can relieve tension and relax your muscles by soaking in a warm bath. This will help you get to sleep and stay asleep rather than having constant sleep apnea interruptions.
If you have been trying for months to get rid of your sleep apnea, but have always come up short, then you are going to want to have a serious talk with your doctor. Some people do not respond to conventional sleep apnea treatment options and consequently, as a last resort, they have to undergo a surgical treatment option, such as removing of the tonsils or adenoids, or enlarging of the airway.
Oral appliances designed to encourage proper jaw position can help treat many sleep apnea cases. The way some jaws are shaped narrow airways. You can use a mouthpiece in this instance; you will get better airflow this way
Try a device marketed to help with snoring. While apnea involves complete blockage of the airways, snoring is similar in that partial airway obstruction is what causes it. One device can help with both. Using a device that reduces your snoring will help you sleep better.
Do not drink any alcoholic type beverages when living with sleep apnea. Alcohol will make the muscles in your throat relax far too much, which in turn causes a reduced amount of air getting through and that makes the sleep apnea much worse. This does not mean you have to quit drinking altogether; just try not to have any before bed.
If the sleep apnea problem you are dealing with is due to excess tissue blocking your airways and throat, then surgery may be necessary to remedy this situation. Through a procedure known as uvulopalatopharyngoplasty or UPPP, the excess tissue can be removed to make the airway bigger and eliminate sleep apnea. Be aware that in this procedure your tonsils are often removed, too.
Sleep apnea causes anxiety, so if you feel that way before bed, take a bath. A hot bath can help sooth your muscles to help you sleep better. This will help you sleep better and you will get more quality sleep instead of worrying about sleep apnea.
Get a mouth guard custom fitted just for you. These have been shown to relieve snoring by clearing the airways at night, thereby reducing the effects of sleep apnea. The alignment of your jaw can contribute to problems with sleep apnea.
If you suffer from sleep apnea, try sleeping in a position other than on your back. Being on your back can compress your airways, leading to breathing problems that wake you up. You could try sleeping on your side or in a semi-reclining position propped up with pillows.
It’s helpful to become a member 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. Find people that also have 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.
Avoid back sleeping if you suffer from sleep apnea. Sleeping in this position increases the odds that your airways will collapse at some point, which will cause sleep apnea. Sufferers of sleep apnea should as such, try to sleep on their side.
Keep consistent with your treatments. You might think you can go without your treatment for a few nights, but you are going to be able to tell and your sleep will be less restful; you’ll be less alert during the day. Be assured that your symptoms will come back quickly and affect your life again without continuous treatment.
Sleep apnea is an issue of the throat, not your nose. So, if you can strengthen your throat muscles, you can actually reduce your problems. There are many fast and easy throat exercises you can learn about and use.
Try a mouth guard. If you’ve got an overbite, a small jaw, or other jaw-related abnormality, try talking to your dentist about getting fitted for a custom-made mouth guard. These devices correct the way your jaw sits, and a properly aligned jaw makes it much easier for you to breathe at night.
Regularly consult your doctor when you find out you have sleep apnea. Your doctor can give you the benefit of his or her medical expertise and help guide you towards the best treatments for your problem. As you try new options, expect to see your doctor to report new findings occasionally.
Exercise and tone your throat and neck muscles to help with sleep apnea. Strengthening your throat muscles is the key to reducing airway constriction while you sleep. Stick your tongue in and out. Practice saying vowels over and over. Do at least one of these exercises once per day for three minutes at a time. All of these activities can help to exercise and firm up the muscles in your throat.
Now, after taking in the above article, you should have an idea on how to deal with the symptoms of sleep apnea. You could be well on your way to getting the kind of restful sleep you deserve if you find the treatments that are effective for your condition. Better sleep will give you back your happy life.
Take a little time to talk with your partner to see what they have to say about your sleep apnea. Chances are good that your snoring has woken them up more than once. Have a sit-down talk with them and explain the disorder along with the steps you are taking to ease the disturbance.