Although everyone needs sleep to stay healthy, you may find it difficult or impossible to get the restful sleep you need if you have trouble with sleep apnea. In this article, we discuss good tips for managing sleep apnea along with methods of improving the quality of sleep for more productive days.
Talk to a physician about the right CPAP machine for you. The size of the machine and the loudness are both things that need to be considered. Don’t worry too much about the sound as there are many types of very quiet machines that will not disrupt sleep. Your doctor will help you find one that is well made.
Do not consume as much alcohol as you used to. Alcohol relaxes your muscles in a way that harms your breathing. You may want to feel more relaxed, but it can exacerbate your apnea. Like the rest of your muscles, those around your throat and airway relax under the influence of alcohol, making it harder for you to maintain a proper air passage. If you absolutely have to have a drink, don’t do as much as you used to. And avoid having one close to bedtime.
Get a mouth guard to help you sleep at night. Using these guards encourages proper jaw alignment and helps keep the breathing passages fully open while you sleep. Get fitted for a mouth guard by your doctor if need be.
Many children suffer with sleep apnea. If you find your child is innatentive, always tired or uses their mouth to breath and not their nose, they may suffer from this condition. Sleep apnea symptoms can mimic those of ADHD, but only a doctor can give the proper diagnosis.
Do you smoke or drink alcoholic beverages? Get rid of these bad habits. Using these vices can harm your airways. Smoking causes swelling in the airway. On the other hand, alcohol causes the airway to relax, much like sleeping pills. If you are having trouble quitting either of these habits, at least try to abstain in the few hours before bedtime.
Sleep on your side in order to get some better sleep. Sleeping on the back can cause air passages to constrict. If you have trouble staying off your back, sew a tennis ball into the back of your pajamas to help you stay on your side. You may see a big difference in the quality of your sleep.
Using a wind instrument can be a huge help in treating your sleep apnea. Some studies have shown that an instrument like the didgeridoo can help you improve the muscles in your throat. You can stiffen your throat muscles which will help them get more air to flow through them. Because of this, playing it regularly can help you breathe better when you sleep.
Do your best to sleep off your back and on your side. A lot of people who suffer from sleep apnea are back sleepers. When you sleep, your throat muscles relax, and back sleeping causes gravity to pull the relaxed muscles downward, restricting airflow. Avoid sleeping on your back and go on your side to make breathing easier. Support yourself with pillows so that you won’t end up on your back at night.
When dealing with sleep apnea it is best to keep a regular sleeping schedule. Apnea disrupts your sleep patterns already. You can retain your health and daytime energy and focus by keeping a regular sleep schedule. The most important adjustment to make is to go to bed and get up at the same time every day.
Make sure you have something with you at all times that explains that you suffer from sleep apnea and you use a CPAP. You don’t need people questioning you and your device all the time, so it makes it easier when you bring your medical ID. The identification should say that you suffer from apnea and that you need a CPAP set at a particular pressure level.
If you’re a sleep apnea sufferer undergoing CPAP treatment, don’t forget to take your machine along if you’re going to the hospital. It is critical to have your CPAP available to you, along with your mask at all times. It already has your pressure settings dialed in, and your mask is something your used to wearing at night. Even if you are hospitalized, you can seamlessly continue using your CPAP in this manner.
Consult with your doctor about surgery if you find that none of the less invasive options are helping with your symptoms of sleep apnea. A small percentage of patients don’t react to the common treatments, and as a result, surgery may be their only option, which includes enlarging the airway or removing the tonsils.
Sleep apnea sufferers should treat their allergies promptly. It’s already hard for you to breathe when you sleep due to your condition. You want to reduce any chance that you have of disturbing your sleep. Keep your airway clear and free by dealing with sinus problems so you can more easily sleep at night.
Just use one pillow when you sleep at night. When you use an over-sized pillow or multiple pillows, it can skew your position. This makes you sleep in a way that makes it hard to breathe. One standard pillow is all you need to avoid having this happen.
If you are having issues with your nose, you can use nasal spray. This product should help clear your airways for a night or two. Do not use nasal spray over long periods of time: this could damage your nose and cause irritation. Head to your pharmacy to see what your options are to deal with your nose bothering you in your sleep.
An excellent method of reducing your sleep apnea symptoms is simply losing some weight. Many sufferers of sleep apnea have found that shedding their unwanted pounds makes their sleep apnea go away entirely. Even a loss of a few pounds has been beneficial in opening the airway.
Try to prevent snoring with an over-the-counter device. Snoring occurs when air passages are almost closed, while sleep apnea occurs when air passages are completely closed. So you can see that it is logical that this device can help with both issues. Your sleep apnea may benefit from the use of a stop snoring device.
Choose only one, flatter pillow to sleep on each night instead of fluffy pillows. Larger or stacked pillows can put your airways in an awkward position and limit your breathing. You’ll be resting in such a way that makes breathing difficult. This is why you need just one single pillow to sleep more restfully at night.
You shouldn’t be smoking if you are afflicted with sleep apnea. Smoking causes your throat to swell and that will make your condition even more difficult to deal with. Try going cold turkey. The first month is hard, but after that it becomes easier. The physical cravings should leave your body after four days, and then you should only need to deal with the simple act of finding replacement things to do.
Try and lose weight because it will help you deal with sleep apnea. Sleep apnea is correlated with being fat and having a large neck. Your breathing will be improved once you lose weight because the pressure will be reduced on the airway and your airflow will be increased.
If you plan on taking the plane for a long trip, contact the airline company and let them know you will need to use your CPAP machine. Most carriers will make sure they seat you with plenty of room to accommodate your machine. You should always tote a power adapter when you are visiting a foreign country.
Consulting your GP is a necessary step in getting a diagnosis of sleep apnea, but self-help options are available. Dropping weight or dropping cigarettes are good ideas; more so for victims of sleep apnea. Other vices to avoid are caffeine, alcohol and large meals right before bedtime.
People that have sleep apnea can benefit from learning to play a wind instrument. A study in Germany proved that playing a Didgeridoo can reduce sleep apnea symptoms and induce other soothing effects. Learning this skill will assist you in controlling your breathing patterns.
Because apnea is not a problem of the nose, but rather a problem of the throat, making the throat stronger can have positive effects on controlling apnea symptoms. If you want to learn exercises that can make your throat stronger, do a little research; there are plenty available.
You must get treatment if you have sleep apnea. It will not resolve itself. Some treatments may work for certain people, but not all of them. Losing weight can lessen symptoms for many, but thin people can have sleep apnea, along with overweight people. Many patients get great results with non-surgical treatments like CPAP therapy. Some actually choose to have surgery done, where airway restrictions are physically removed. Choose whichever method you think will work for you so you may begin to live a happy and comfortable life.
A good portion of those who suffer from sleep apnea are back sleepers. A change in your sleep position can often help your breathing at night. It has been shown that the tongue and palate fall toward the back of the throat when people sleep and this can obstruct the airway.
Exercise your tongue and minimize sleep apnea symptoms. Place your tongue on your mouth’s roof and keep it there for at least three minutes. Doing this strengthens your tongue and the connective throat muscles; this in turn makes them less likely to relax at night and constrict your breathing passages.
After your diagnosis, be sure to communicate with your doctor regularly. A doctor will be able to give you all the latest information on treatments and how you can best remedy this situation. If you try something new, follow-up with your doctor in about a month so you can tell him how the treatment is working.
Sleeping on your side is preferable to your back if sleep apnea is a concern. Put blockades to either side of you to keep you from rolling onto your back if you must. Then, when they try to roll on their back while sleeping, the uncomfortable ball stops them.
Make sure you don’t drink any alcohol before bed. When you drink alcohol, your throat muscles become very relaxed. This can cause airway blockage. You don’t need to become a teetotaler; however, you should make sure to cease drinking at least 4 hours before bedtime.
A chronic sleep problem like sleep apnea can have widespread effects on many parts of your life, including your overall long-term health prospects. Getting the proper treatment for your sleep apnea can greatly improve the quality of your life. Life is hard enough, and you need all the sleep you can get.
Toning the throat muscles can help alleviate sleep apnea. By strengthening your throat muscles, you will stop your air passages from collapsing while you are sleeping. You can make soft noises, put your tongue in and out of your mouth, make faces, or even take up a wind instrument. All the above may help strengthen your throat muscles.