Many people believe that long-term sleepiness is just something that we deal with in life and nothing more can take care of it. This is definitely not the case. Sleep apnea is more common than you think and it can be a dangerous condition.
Try getting rid of bad habits to better your sleep apnea. In particular, alcohol and cigarettes are bad for you. Drinking helps depress your respiratory system, causing breathing issues. Cigarettes can hurt your lungs, possibly even causing lung cancer. Losing these terrible habits will help a great deal when it comes to alleviating your sleep apnea symptoms.
Extra weight is a primary cause of sleep apnea. If this is a problem for a person, then weight loss is recommended. Anyone in this situation should stick to a sensible diet, in combination with a good amount of exercise. Some amount of carbohydrate restriction is beneficial for many who are trying to lose weight as well.
Excessive weight can be a major contributor to sleep apnea. The obvious solution is to lose the excess weight. The best way to lose weight is to become physically active with exercise at least four times per week and eat less food calories than are burned off each day by activity. Reducing carbohydrate intake can be an effective way to take off the pounds, according to some recent studies.
Sleep Mouth Guard
Do you smoke or drink alcoholic beverages? Get rid of these bad habits. Both have a negative influence on your air passages. Alcohol relaxes some throat muscles to the point that sleep apnea becomes worse. Cigarettes also cause you to have difficulty breathing. If you do not want to quit, just do not do it before laying down to sleep.
If you have sleep apnea because of naturally narrow airways, get a sleep mouth guard. A sleep mouth guard will correct the airway and let you breathe correctly all night. Talk to your physician about a mouth guard you can wear during sleep to help you control your condition.
Consult with your doctor about getting a mouth piece. Your symptoms could very well be exacerbated by congenital conditions like a small jaw, an over- or under-bite, or a naturally constricted airway. Special mouthpieces can help to maintain proper alignment while you sleep, allowing you to rest much better.
Consult with your physician about corrective devices to address your sleep apnea. If you have a recessed chin or a small jaw, these conditions can greatly increase your sleep apnea symptoms. Special mouthpieces can help to maintain proper alignment while you sleep, allowing you to rest much better.
Get a personally made mouth guard just for you. Guards such as these were designed for someone who suffers with sleep apnea. These mouth guards are more comfortable than a CPAP. The device assists you by keeping your airways open while offering stability for soft tissue.
Lose a few pounds if you happen to be overweight and suffer from sleep apnea. It is widely known that being overweight is the cause of sleep apnea for some people. 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.
Avoid drinking alcohol very often. Alcohol relaxes the muscles too much. That may be something people like when they drink, but it also can cause sleep apnea. Alcohol will relax the throat muscles, which ends up making it harder for the body to control the airways. If drinking is an important part of your life, restrict the amount of alcohol you consume and drink it earlier in the day.
Going to bed on your side can be something you can do to help you get better rest if you have sleep apnea. When lying on your back, your throat and nasal passages can obstruct your airways. Try to fall asleep on one of your sides to see if your symptoms get better.
Do not take sleeping pills if you have sleep apnea. Sleeping pills can make it so your airways don’t function correctly. Having a bad sleep apnea case could make these pills a dangerous option. It may be tempting to use these pills to sleep better, but it’s not worth the risk.
In an effort to better diagnose your apnea problem, your physician might want you to maintain a sleep log. You would record your total hours of sleep each night, as well as symptoms that occur. You can ask your spouse or a family member to let you know you how often you snore at night. Your doctor can use this information to determine if you actually suffer from sleep apnea.
Adding a chin strap to your CPAP routine can help to keep your mouth closed as you sleep. This is a small piece of fabric that holds your chin up while you sleep and keeps you mouth closed. CPAP therapy is not successful with an open mouth, so use the chin strap to help alleviate the problem.
Avoid alcohol if you have sleep apnea. Alcohol consumption relaxes throat muscles beyond normality and can block an airway. If you can, avoid all alcohol or make sure not to drink at all at least 4 hours before bedtime. Doing this will prevent alcohol from disturbing your sleeping hours.
If you suffer from sleep apnea and require a CPAP machine, make sure you have a medical ID bracelet. If you need medical attention, it’s vital that the people treating you know about your condition and that you use a CPAP machine. The identification should say that you suffer from apnea and that you need a CPAP set at a particular pressure level.
If you suffer from sleep apnea, you probably have anxiety. As a result, try taking a relaxing bath right before you go to bed. A hot bath will reduce your tension and make you feel more relaxed. It is likely that you will fall asleep more easily and rest more soundly, offering the potential for minimizing apnea symptoms as a result.
An excellent method of reducing your sleep apnea symptoms is simply losing some weight. Many people find that they can completely correct sleep apnea by losing excess weight. Loosing even a little weight can allow you to breathe more freely and get a good night’s sleep.
Certain behaviors can improve the symptoms of sleep disorders and help you get a good night’s sleep. Be sure to keep regular bedtime habits and get the same amount of sleep nightly. Make your bedroom conducive to getting a good night’s sleep. Insomnia can occur if the conditions are poor.
Be sure to use just one, normal-sized pillow when you sleep. Using more than one pillow, or one that is too large, can make you sleep in an odd position. Pillows that lift your head can cramp the airways that you need to be open to be able to breathe properly as you sleep. With this in mind, use only a single pillow to minimize sleep apnea symptoms.
You might want to look into anti-snoring devices. When the airway is mostly closed, snoring occurs. Apnea on the other hand, occurs when the airway is completely closed. So you can see that it is logical that this device can help with both issues. This device can reduce the symptoms of sleep apnea during the times you are in bed.
If you have sleep apnea, you are not likely to realize it during your sleep. But if you do feel tired and irritated throughout the day, then this may be a sign that you do have sleep apnea. Common symptoms of sleep apnea include unexplained exhaustion and falling asleep during the day.
If you have been diagnosed with sleep apnea, it is imperative that you stop smoking. Smoking can cause the upper airway to swell, which exacerbates sleep apnea. Second-hand smoke is just as damaging to the respiratory system as first-hand smoke. Many people find the first month to be the hardest. The strength of the cravings will then decrease as the nicotine begins to leave your system.
If you suffer from sleep apnea, some studies show that doing throat exercises may reduce the severity of it. You can strengthen the muscles of your air passages, letting them be more likely not to collapse. A common exercise recommended to sleep apnea sufferers involves holding the tongue flat against the roof of the mouth for 180 seconds. Try this once every day.
If you are going on a long plane trip, call the airline you will be traveling with to ensure that you can bring your CPAP machine on the plane. Friendly airlines are happy to seat you where there is sufficient room for you and your machine. If flying on a foreign plane, remember to bring along a power adapter.
Sleep on your side as opposed to your back after you find out suffer from sleep apnea. Sleeping on your back does not allow enough air to get into your airways, making sleep apnea flare up. This is why sleeping on your side is the best option, that way nothing gets in your way.
If you suffer from sleep apnea, some studies show that doing throat exercises may reduce the severity of it. They tone and strengthen the muscles, giving you more control over them. One of the many examples is to press the whole tongue to the roof of your mouth, hold it for three minutes and then release. Do this once a day.
Sleep apnea can be a problem for your throat and not your nose, so if you work on strengthening throat muscles then it is a good idea for fixing your apnea. You can learn any number of simple exercises to help you tone and strengthen the muscles in your throat.
People with sleep apnea should avoid sleeping on their back. If you sleep on your back, the likelihood that your airways will constrict during the night increases dramatically. To counter the effects of gravity on your throat muscles, it’s best to sleep in a sideways position.
You are more aware of what to watch for you in your life, now that you have read this information about sleep apnea. Being tired all the time is not normal, and you do not need to suffer in silence.
It’s not uncommon for many people who are sleep apnea sufferers to sleep on their backs. If this is your situation, you should think about different sleeping postures. It has been proven that side sleeping helps alleviate sleep apnea so you can get some rest.