Simply having conversations about sleep apnea is not going to lead to better sleep. If you suffer from this affliction, you need to be proactive. Having knowledge on effective treatments is a solid way to start. Continue reading to learn useful measures you can take to improve your own condition.
Meet with a doctor about what CPAP machine you should use. You should take the size and potential to make noise into consideration. The newer CPAP machines are much smaller and quieter than earlier ones were. The doctor will know which manufacturers offer the best machines.
Lose weight if you need to. Several studies have shown that there is a link between obesity and sleep apnea. For this reason, losing as little as 25 pounds could resolve your sleep apnea problems even if you would actually need to lose quite a bit more to attain your ideal weight.
Lose a few pounds if you happen to be overweight and suffer from sleep apnea. Multiple research projects demonstrate the connection between sleep apnea and being overweight. Losing twenty five pounds is enough for even the most obese of sleep apnea sufferers to experience some relief of their symptoms, and you may well experience positive results with more modest losses.
Sleep on your side. Sleeping on your back is attributed to a lot of people who suffer with sleep apnea. When you sleep, your throat muscles relax, and back sleeping causes gravity to pull the relaxed muscles downward, restricting airflow. Sleeping on your side makes breathing significantly easier. You may want to prop yourself up with pillows so you stay on your side.
Are you using a CPAP for your sleep apnea? If so, then you should try to utilize it a minimum of four hours per night. 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. You’ll be comfortable using it on a regular basis in no time.
Avoid medications that are designed to help you sleep. One of the effects of sleeping pills is that they constrict your throat, which only exacerbates sleep apnea. Find other ways to solve your troubles with staying asleep, because sleep apnea mixed with sleeping pills can be a potentially life-threatening mix.
Test out sleeping on the side. Often, sleep apnea sufferers rest while on their backs. Sleeping one one’s back can cause constriction of the throat muscles. Sleeping on one’s side is a better option. Support yourself with pillows so that you won’t end up on your back at night.
If you have apnea, make an attempt to have a schedule for sleep. Sleeping at weird hours of the day can worsen your sleep apnea. Try your best to get a regular sleep pattern after you find out you have sleep apnea, this will help your overall health improve. The best thing you can do is to be sure you’re going to sleep and getting up every day during the same time.
If you suffer from sleep apnea, do not take pills. Pills such as these may cause a relaxation of your throat muscles which causes your airways to not function properly. These can cause more harm than good, even if you just want to get to bed sooner.
Use a chin strap with your CPAP each night to prevent your mouth from opening as you sleep. This little piece of fabric can work wonders to hold your chin that your breathing is not interrupted. Your CPAP machine cannot function properly if your mouth hangs open. Using a chin strap may help.
Regular Sleeping Schedule
Don’t leave your CPAP machine behind if you’re a sleep apnea sufferer headed out on a trip. A diagnosis of sleep apnea is serious and means that you cannot forgo the use of your CPAP for even a single night. Your machine probably came with a convenient carrying bag. Use this for easy travel with your CPAP device.
Maintain a regular sleeping schedule if you suffer from sleep apnea. Sleep apnea can disrupt your sleep every night. Any steps you take towards a regular sleeping schedule will help you get a better night’s sleep. The adjustment that is most important is your sleep schedule.
Exercises done with the tongue reduce sleep apnea symptoms. Press your tongue on the roof of your mouth, hold it there for at least three minutes. This strengthens the muscles throughout the airway passage and minimizes the likelihood of them interfering with breathing and sleep.
When you travel, be sure to bring your CPAP on the trip. 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. Try this if you want to easily move your CPAP machine with you with ease.
Strengthening your throat muscles can be very effective in reducing sleep apnea symptoms as well. When the soft tissue of the throat collapses, the airway becomes blocked and sleep apnea occurs. The stronger your muscles are the less chance they will block your airways.
Treating allergies or sinus issues is an issue of the first order. During the night, you are already dealing with breathing problems. The last thing you need is something else causing you difficulty breathing during your sleep. You need to keep your airways open, and remedying the slightest nasal condition will help you sleep better throughout the night.
A CPAP machine can assist you in sleeping if you do have sleep apnea. Moist, warm air will help you get a better night’s sleep and make it easier to keep up with the CPAP therapy. A humidifier can be an important part of your CPAP machine, so ask your doctor about a machine that handles both functions.
Try using devices that help with snoring. While apnea involves complete blockage of the airways, snoring is similar in that partial airway obstruction is what causes it. It is understandable that something can help this. Your sleep apnea can be curtailed some with the use of an anti-snoring aid.
Remember that you need not feel embarrassed by your CPAP machine and your treatments. Inform people you are using it so you don’t feel awkward when you need to bring it out when other people are around. Remember that the CPAP machine is necessary for your health, and those who love you will not think any differently of you because you need it.
When you think you may be a sleep apnea sufferer, it’s important to talk with a physician so they can schedule you for a sleep testing, if necessary. This study will rule sleep apnea in or out, and if you have it, will determine its severity. If you do have sleep apnea, you need to start treatment right away, even if your case isn’t that severe.
If you have sleep apnea you should not smoke. Your sleep apnea will worsen because smoking causes swelling in the upper respiratory system. To quit smoking, try a smoking cessation program or use nicotine replacement therapy. The first month is hard, but after that it becomes easier. Once you are over that, you shouldn’t have as much trouble with cravings, as the nicotine has started leaving your body.
When you suffer from sleep apnea, do not sleep on your back. You are more likely to have apnea during your sleep if you are on your back because your airway can close up more easily in this position. Sleeping on your side is much better as it eliminates the extra effect that gravity has on you.
Exercise your tongue and minimize sleep apnea symptoms. Press your tongue against your mouth’s bony palate and keep it there for at least three minutes. This will make your throat stronger and prevent the muscles from relaxing too much during sleep and causing apnea.
It’s not uncommon for many people who are sleep apnea sufferers to sleep on their backs. If this is you, then you should try finding another position to sleep in. Research has shown that side sleeping can ease sleep apnea, meaning you get better rest.
Don’t drink alcoholic drinks if you suffer from sleep apnea. When you drink alcohol, your throat muscles become very relaxed. This can cause airway blockage. That doesn’t mean that you can never drink again, but rather that you should not drink to excess, especially before bed.
Making the muscles in your throat much stronger is an excellent way to help the alleviate the sleep apnea. The reduced airflow characteristic of sleep apnea is due to soft tissue in the throat relaxing. If your muscles are stronger, their chances of collapsing and blocking your airways are minimized.
If you believe you might have sleep apnea, consult your doctor. This is a very complicated condition, one that requires the help of a medical professional. Tell your doctor everything that’s been going on, determine the exact cause and take immediate action.
Learn to play a wind instrument. You are going to have a good time with the music, and you get to give your mind a workout. However, you are also working out your throat muscles that regulate breathing. Training these muscles will strengthen them and may help you to control them while you sleep and thus lessen your sleep apnea symptoms.
Sleep apnea causes a reduction of oxygen to your system while you are sleeping. Since this is the case, it’s wise for someone suffering from sleep apnea to not sleep at higher elevations. Since oxygen levels are lower at heightened elevations, this can negatively affect people afflicted with sleep apnea. Your doctor can suggest treatments, therapies, useful tools and surgery, if necessary.
Sleep apnea may be occurring without your knowledge. 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.
Get a mouth guard custom fitted just for you. This type of appliance has had good results in clearing the airway, relieving snoring and addressing the symptoms of sleep apnea. The position of your jaw may have negative effects on your sleep apnea.
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. Many exercises exist just for this purpose.
When it comes to treatment, follow instructions to the letter. 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. Always take the treatments that are prescribed by your doctor seriously and follow it to a tee, so you can function normally throughout the day.
A mouth guard might be worth a try. Any kind of physical anomaly in your jaw or your mouth position (such as an overbite) can make wearing a custom-fitted guard while you sleep a good idea. These devices can correct your jaw’s alignment, which can make it easier for breathing at night.
Now that you’ve went over some things you can do to deal with sleep apnea, use them. Find the ones that are right for you, and you will start to experience more peaceful sleep. When you control your sleep apnea, you’ll then have better control of your waking hours.
Avoid using narcotic and opioid pain killers. These medications can lower your oxygen level if you have a normal sleep cycle. When combined with a person who already has low oxygen levels due to sleep apnea, the two can compound the problem and lead to a life-threatening situation.