Are you having trouble sleeping at night, but aren’t sure why? If you’ve ruled everything else out, maybe you have sleep apnea. There’s no need to panic. It can be managed. Read through this article to learn where to get started.
Overweight people are prone to suffering from sleep apnea. If you suffer from sleep apnea and are overweight, try losing a few pounds. A logical weight loss program that includes a restrictive, yet healthy diet together with a sensible exercise routine is necessary. Reducing carbs in the diet may also help.
If your sleep apnea is a result of narrow airways, look at options for a mouth guard. Using these guards encourages proper jaw alignment and helps keep the breathing passages fully open while you sleep. Mouth guards and sleep masks must be properly fitted in order to help improve apnea.
If your airway is naturally narrow, a mouth guard for sleep may help with your sleep apnea. These guards look similar to what athletes use, but are specifically made to change the position of the tongue, jaw and palate while you sleep and keep your airway open. Ask your doctor to help you get fitted for a mouth guard.
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. Some machines are very quiet and no bigger than a simple bread box. Your physician can recommend the best manufacturers in the industry.
If you have sleep apnea, consider learning how to play a wind instrument. Researchers around the world have implied that the musical instrument, the didgeridoo, can be used to make airway muscles stronger. These muscles are responsible for the strength of your airway passage and its ability to dilate. Because of these movements, if you play this instrument regularly, you can control your sleep apnea symptoms and get a better night’s rest.
Get fitted for a specialty made mouth guard. Sleep apnea patients can have mouth guards that are custom made specifically to treat their condition. This is a good alternative to using the CPAP machine. It really helps keep the airways clear and keeps the soft tissues of the throat stable.
If you have sleep apnea and you’re overweight, try shedding those pounds. 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.
You must use your CPAP at least 4 hours nightly after receiving your unit. Some individuals have a lot of trouble getting used to CPAP masks in their sleep. Good health over the long term is what is important, and you need to build up the amount of time you use it until you can use it throughout the night. If you are having difficulty adjusting to it at first, try to make sure you at least use your CPAP four hours each time you sleep.
If your physician has prescribed a CPAP machine, do try to sleep a minimum of four hours with it nightly. It can be hard for some people to sleep with the CPAP initially. In order for your CPAP therapy to be effective, you need to use it at least four hours a day. If you struggle to adjust to it in the beginning, try using the CPAP for about four hours while you sleep.
A diagnosis of sleep apnea usually involves your personal and family medical histories, as well as a comprehensive physical examination. Sleep studies may also be done, and depending on what your primary doctor finds after all these measures, he may refer you to a sleep specialist, which is a type of doctor that diagnoses and treats people exhibiting sleep problems.
Sleeping pills are not the answer if sleep apnea is your problem. One of the effects of sleeping pills is that they constrict your throat, which only exacerbates sleep apnea. 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.
Avoid alcohol before bed as much as possible. Alcohol naturally relaxes your muscles. Although some people do enjoy this, it can contribute to sleep apnea. When your throat muscles relax, your airway narrows and causes sleep apnea. If you feel like you have to drink, try to not do it prior to going to bed.
Bring your medical ID every you travel with your CPAP device. If you ever need medical attention in an emergency, it is critical that healthcare providers know that you have this condition and use that machine. Your ID needs to mention your sleep apnea, your CPAP use and your CPAP pressure settings.
Do your best to sleep off your back and on your side. A lot of people who have sleep apnea are back sleepers. When you lay on your back during sleep, the tongue and soft palate shift to the back, which obstructs your airway. Side-sleeping can improve your breathing. Put a pillow on your side if you always find yourself moving around during sleep.
Devices intended to prevent snoring may be of some use. Snoring occurs if breathing passages become partially closed, and sleep apnea when they are closed entirely. One device can help with both. Devices that reduce or eliminate snoring can lessen sleep apnea symptoms.
To actually diagnose your disorder, a doctor may require you to take notes in a sleep log. All hours slept or spent awake should be recorded. Your partner can often say if you jerk limbs around, stop breathing for a second, or snore loudly. This log will assist your doctor in diagnosing your condition.
Mitigate the risk factors associated with sleep apnea. Some risk factors, which include being male and family history, are innate and unchangeable. But others, such as weight smoking and drinking, can be controlled.
Remember to bring the CPAP machine with you if you should happen to require a stay at 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. This is preset to your breathing pressure. In addition, you’ll be using the same mask you’ve been accustomed to using each night. Even if you are hospitalized, you can seamlessly continue using your CPAP in this manner.
Sleep apnea does not go away on its own; patients need treatment. Some treatments work better for different people. One thing that can help you is losing weight, another is how you position yourself in your sleep. Some people find that using a CPAP machine or a simple mouth guard designed for sleep apnea sufferers works for them. Some people do prefer surgery over any other types of sleep apnea alleviation methods. However you go about it, get help and your quality of life will improve.
Take lessons on a woodwind 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. Strengthening and training your throat muscles will help you gain control of them and help them stay in place as you sleep. This will have a positive effect on your sleep apnea.
Stop putting yourself at risk for sleep apnea. Certain risk factors are ones you can do nothing about it, like inheriting genetic traits or having been born a man. If you lose weight or quit smoking it may help you deal with sleep apnea.
Sometimes you might just need to do a few simple things to help with your sleep apnea. Set up a schedule for each day so that you can go to sleep at a regular time and wake up at the same time. Be sure to set up your bedroom in a way that promotes restful sleep. If you don’t set up your room correctly, you may not be able to sleep.
Getting your throat muscles stronger is a great way to have less of a problem with sleep apnea. When your breathing is obstructed by soft tissues collapsing in the anterior of your throat while you sleep, the result is sleep apnea. As your strengthen your muscles, you will have more control over them.
If you suspect that you might have sleep apnea, see your doctor and get a referral for a sleep study. This sleep test will help diagnose your sleep apnea and give you an idea of its severity. If you do have sleep apnea, you need to start treatment right away, even if your case isn’t that severe.
Avoid heavy drinking when sleep apnea is a problem. If you regularly drink, your throat muscles will relax too much, which will block your airways and cause snoring. Don’t drink close to bedtime. This will lessen the chances of alcohol interrupting your sleep.
Chronic fatigue can aggravate sleep apnea symptoms. Be sure to get on a sleep schedule to combat this. Give yourself a set schedule to follow every night. In this way, you can avoid exacerbating your sleep apnea to complete insomnia.
Playing a wind instrument can help. This will be not only fun, but it will also help strengthen your throat muscles. The training of these muscles will give better breath control and reduces the symptoms of sleep apnea.
Proper fitting will insure a comfortable fit. An oral appliance can open up your airways and provide relief from snoring and sleep apnea. The way your jaw is set can sometimes also contribute to the negative sleep apnea symptoms you experience.
Speak with your doctor about writing you a prescription for a heated humidifier if you have a CPAP machine to sleep. Moist, warm air will help you get a better night’s sleep and make it easier to keep up with the CPAP therapy. Lots of CPAP machines have humidifiers built in. Check with your doctor to see if he or she can prescribe a humidifier for you.
If sleep apnea keeps you awake at night, take a nap during the day to compensate for lost sleep. Besides making you feel drowsy and fatigued, sleep deprivation can also lead to more serious health problems. If at all possible, grab a nap in the afternoon to increase the total hours of quality rest you get in a day.
Does this new information make sleep apnea seem less overwhelming? Use the advice above to sleep well throughout your future. Keep in mind that it is a process; you will not see all the results right away. But keep at it and in time you will see the improvement you want.
Make sure you are compliant with your treatments. Even if it is difficult to abide by your doctor’s instructions, you must do so in order to improve your sleeping disorder. Therefore, always perform the treatments your doctor recommends every night in order to sleep good and function properly the next day.