All people who struggle with sleep apnea know how impossible it can be. The best approach to combating the effects of sleep apnea is learning as much as possible on the subject. Use this article to find out how you can cure your sleep apnea.
Avoid contact with cigarette smoke and consumption of alcohol if you have been diagnosed with sleep apnea. In particular, alcohol and cigarettes are bad for you. Alcohol depresses your nervous system and makes it harder to breathe, particularly when you are asleep. Cigarettes inject carcinogens into your respiratory system. If you quit these habits you are likely to see an improvement in your sleeping difficulties.
You may have success in treating your sleep apnea with a doctor-prescribed fitted mouth guard. It may be that your airways are narrower than average, and this is fine. Special mouthpieces can help to maintain proper alignment while you sleep, allowing you to rest much better.
Try getting rid of bad habits to better your sleep apnea. Two of the most common offenders are drinking and smoking. Alcohol relaxes the muscles in the throat, which restricts the airway while a person sleeps. 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.
Attempt to sleep on the side to get a full night of rest in spite of apnea. When lying on your back, your throat and nasal passages can obstruct your airways. Be sure you try sleeping on your side to get rid of a few of your problems caused by sleep apnea at night.
If you have sleep apnea because of naturally narrow airways, get a sleep mouth guard. Mouth guards help you breathe more throughout the night, which will reduce sleep apnea symptoms from arising. Speak with your doctor concerning mouth guards, and have yourself fitted for one, provided your doctor agrees.
Sleeping by yourself can keep you from knowing if you have the symptoms of sleep apnea. One way to see is to set up a video camera to record yourself as you sleep. The video should also contain audio in order to hear the noises that occur while you’re sleeping.
Do you smoke or drink alcoholic beverages? Quit these vices. Both have a negative influence on your air passages. Alcohol can relax airways while smoking can cause them to swell, both of which can cause you to have sleep apnea. If you are unable to walk away from these habits forever, at least avoid them prior to sleeping.
When you suffer from sleep apnea, you should do your best to stick to the same sleep schedule each day. Apnea disrupts your sleep patterns already. You can retain your health and daytime energy and focus by keeping a regular sleep schedule. Try retiring and waking at consistent times.
If your mouth opens a lot during the night when you use your CPAP machine, consider adding a chin strap. The chin strap holds your chin so that you cannot sleep with your mouth open; it is a tiny piece of fabric. It is worth trying this simple fix, because CPAP therapy is ineffective if your mouth falls open while wearing the mask.
Ask your doctor about a corrective mouth piece for your sleep apnea symptoms. If your breathing passage is naturally narrow, you have a small jaw, or you have a recessed chin, your sleep apnea may be amplified. By aligning the position of your jaw and throat, you will find that you can sleep with fewer symptoms of sleep apnea.
Take your CPAP anywhere you go, even if you make a trip to the hospital. Whether the stay is for a planned surgery or sudden emergency, make sure you have access to your CPAP for the duration of your stay. It is already set to your pressure, and you will have the exact mask you are used to using every night. Having your own machine will make using a CPAP while in the hospital much easier.
If you have sleep apnea, consider learning how to play a wind instrument. Regular playing of the didgeridoo has been found by German scientists to strengthen the muscles of the upper airway. These particular muscles impact your airway dilation and control how stiff your airway walls get. This means that practicing regularly with a wind instrument will reduce the severity of sleep apnea symptoms that you experience.
A good nasal spray can be helpful if you are having trouble breathing. Nasal spray can temporarily reduce swelling in your nasal passages. However, you should not continuously use nasal sprays as this may cause nose damage. Visit your pharmacy to see what your options are for keeping your nasal passages open as you sleep.
Try sleeping in a different position (such as on the side) rather than on your back. It’s not uncommon for many with sleep apnea to sleep while laying on their back. When you sleep on your back it can cause your throat and mouth tissues to impede your airways. Avoid sleeping on your back and go on your side to make breathing easier. If you move around at night and tend to always wind up on your back, try propping yourself up with pillows.
It’s important to take responsibility to lessen the things that can cause sleep apnea. While some people suffer from sleep apnea due to genetic factors, others have it because of their lifestyle. However, many other risk factors can be cut out, like being overweight, a smoker or a heavy drinker.
Shedding weight oftentimes is a big help to anyone who is dealing with sleep apnea. People who are overweight usually suffer from sleep apnea more. Losing weight can significantly reduce the pressure on your airway and improve the flow of air as you breathe at night.
Always carry ID on you if you’re a sleep apnea sufferer who uses a CPAP machine. Should something happen to you that requires medical attention, this will alert others of your condition. This ID should state that you’ve got sleep apnea, that you’re using CPAP therapy, and that your machine has a specific pressure level that it must be set to.
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 should strengthen both your tongue and throat muscles, which helps them to not relax while you’re asleep.
If you suffer from sleep apnea and have issues with your sinuses or allergies, have them treated as soon as possible. You already are having difficulty breathing at night due to your sleep condition. You really don’t want anything else impacting your air flow during sleep. You’ll experience a better night of sleep and reduce the odds of running into serious breathing difficulties if you take care of nasal and sinus issues without delay.
Avoid alcohol if you have sleep apnea. When drinking alcohol it causes the muscles in your throat to relax, which results in snoring and blocked airways. Either stop drinking entirely, or limit your consumption to only one or two drinks well before you go to bed. You will make sure that your sleep is not affected by the alcohol.
If you have a stuffy nose, use a saline spray or neti pot. This will dry out the passages and help clear them out temporarily. Nasal sprays with medications should not be used for many days in a row, however, because they can damage the nose. Many pharmacies have different over-the-counter options available to help keep your nasal passages open.
Speak with your doctor about adding a heated humidifier to your routine use of a CPAP machine for treatment of sleep apnea. If your CPAP air is moist and humid, you will breathe and sleep easier. Many CPAP manufacturers are providing machines with integrated humidifiers, so check with your doctor to see if that is a good option for you.
Let the airline company know far in advance when you plan on traveling and you have to take your CPAP machine with you. The airline company is very accommodating and will designate an area for you and your machine. If flying on a foreign plane, remember to bring along a power adapter.
If you are afflicted with sleep apnea, then you need to give up smoking. Smoking cause the airways to swell, making sleep apnea worse. Try out nicotine patches or gum to get rid of your sleep apnea. The first month is pretty tough for most people, but it gets better. Over time, you’ll find you need and/or want nicotine less.
Do not sleep on your back if sleep apnea afflicts you. When you sleep on your back, it often ends up blocking your airways, which in turn will cause problems with sleeping. Try side sleeping; if you keep rolling back, use a pillow to prop yourself sideways.
You can cut down on the sleep apnea symptoms you experience by making your throat muscles stronger. The cause of sleep apnea is a blockage in the airways which results in a lack of an ability to breathe. As your strengthen your muscles, you will have more control over them.
Do not let your sleep apnea go untreated. Sleep apnea is often a progressive condition so it is best to get treatment immediately. Do not let it get worse. Go to a doctor and follow his or her recommendations. Sleep apnea can be controlled with proper attention.
Don’t be embarrassed about using a CPAP machine or getting treatment. Be open about it and explain to others that it is necessary for you to sleep better. Stress that it is necessary for your health. 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.
If you have sleep apnea, it has been proven that throat exercises can help strengthen the muscles. They tone and strengthen the muscles, giving you more control over them. One such exercise is to use your tongue and press on the top of your mouth. Maintain this pressure for around three minutes before releasing. Try this once every day.
Sleep apnea is very common, afflicting many millions of people. It can affect a person’s energy levels throughout the day and cause other health issues. With any luck, reading through this should have showed you how to effectively manage your condition. Put the above tips to work in your life, and see if the quality and quantity of your sleep isn’t improved soon!
You can contact your doctor to arrange a sleep test if you suspect that you’re having sleep apnea problems. A sleep test will give your doctor the information he needs to diagnose your condition and its severity. After you are diagnosed you have to figure out how to treat your sleep apnea.