Do you often feel just as tired when you wake up as you did when you went to bed? Do you often hear your partner complaining about your snoring? Have you every snored loud enough to wake yourself up? Your troubles could be due to sleep apnea, but don’t worry. The advice you will find here can help you determine how to proceed.
One of the reasons many people suffer from sleep apnea is because they are carrying excessive weight. If this is a problem for a person, then weight loss is recommended. 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. Some studies have also shown that limiting your carbohydrate intake can help.
Do you smoke or sometimes drink? Drop these unhealthy habits. They may hurt your air passages. Smoking can cause your airways to swell up while alcohol will make your airway more relaxed, which can cause sleep apnea. If you are having trouble quitting either of these habits, at least try to abstain in the few hours before bedtime.
If you’re having a problem with sleep apnea and are a smoker or a drinker, you may find that quitting can help you immensely. Both of these bad habits can cause the airway muscles to relax, which makes you snore and adds to the symptoms of sleep apnea. Unlike costly surgeries or other medical interventions, dropping these habits will actually save you money.
If you are fat, become thinner. Sleep apnea is directly associated with excess weight. If you slim down, you may see a marked difference in how your sleep apnea affects you.
Excess weight also causes sleep apnea, so losing weight is a very good idea. Obesity has clearly been linked with sleep apnea in multiple studies. If you are obese, even shedding 25 pounds can provide a drastic improvement in your symptoms.
Sleep on your side, as it can help lessen your sleep apnea symptoms. Our airways can get obstructed if we sleep while on our backs. Try to fall asleep in a side position, and discover if that relieves your sleep apnea tonight.
Try using a mouth guard to help you sleep. Mouth guards help keep your jaw in a proper position. They make a good substitute for CPAP machine use, and provide better nighttime comfort. The device assists you by keeping your airways open while offering stability for soft tissue.
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. Ask your partner to note anything unusual noticed during the night while you were sleeping. This type of data can help your doctor diagnose the issue.
Be sure to eat well and maintain a proper weight to help control your sleep apnea. Normally people are quite surprised to learn that unhealthy eating is a major source of their sleep apnea. Good nutrition can help many medical conditions, including sleep apnea.
If you suffer from sleep apnea and have a problem with your mouth opening while sleeping with your CPAP, a chin strap may be able to help. This little piece of fabric holds your chin upright when sleeping so that your mouth remains closed. It is worth trying this simple fix, because CPAP therapy is ineffective if your mouth falls open while wearing the mask.
Don’t leave your CPAP machine behind if you’re a sleep apnea sufferer headed out on a trip. Once you have your CPAP machine, do not skip using it at any time. Conveniently, your CPAP machine should have a bag included with it for easy travel. Use this bag to carry your CPAP whenever you travel.
Your physician may suggest that you start recording your sleeping habits in order to zero in on your sleep apnea symptoms. You would record your total hours of sleep each night, as well as symptoms that occur. The person you sleep next to can alert you to your snoring, if you stop breathing or you move your limbs suddenly. This helps the doctor discern whether you have sleep apnea or not.
Use tongue and throat exercises as a way to combat sleep apnea. 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.
If you use a CPAP, then ensure a medical ID is carried with you at all times. This will let emergency personnel and others know you use a CPAP for sleep apnea. Your ID should tell people about your sleep apnea, your use of a CPAP, and the proper pressure level for it.
One way to prevent yourself from getting sleep apnea is to exercise your throat muscles and make them stronger. When you sleep, your airway relaxes and collapses and you cannot get enough air through. When the muscles have strengthened, collapsing is less likely to occur, thus keeping your airways free.
Sleep apnea symptoms can be worse if you also have allergies or other sinus related issues. This condition makes sleeping troublesome. There’s no reason to compound your troubles by suffering through other problems that make it harder to breathe. By treating your allergies or sinus problems, you will be more likely to get a full night’s rest and have energy for the day.
If sleep apnea afflicts you, don’t drink too much. Drinking causes the throat muscles to relax excessively, which causes snoring and a blocked airway. If you’re dealing with sleep apnea, it’s a good idea to avoid drinking as much as possible, especially in the hours close to your bed time. You’ll be less likely to suffer from alcohol-related sleep disturbances this way.
Be sure to use just one, normal-sized pillow when you sleep. Using multiple or oversized pillows makes it more likely that you will end up in a position that encourages sleep apnea. Your breathing will become more difficult for you to complete during sleep. That’s why using one pillow may be the answer to your sleep apnea problem.
Pick up a wind instrument to play. You can pick up a new skill, but more than that you are able to exercise and learn to control the very muscles that have to do with breathing. The training of these muscles will give better breath control and reduces the symptoms of sleep apnea.
A good nasal spray can be helpful if you are having trouble breathing. You can experience a few nights of untroubled sleep using such a product. Remember that nasal sprays should only be used on a temporary basis to avoid nasal damage and irritation. Take a trip to the local pharmacy to see what they have available to help with keeping your nose open when you’re sleeping.
If you suffer from sleep apnea, and you use a CPAP, check with your doctor about a heated humidifier. When your sleeping in conditions of warm and moist air, you will most likely adhere to the CPAP therapy. Many of these machines now include humidifiers, and your doctor can probably prescribe one for you.
Sleep Apnea Patients
Back sleeping can aggravate the the symptoms of sleep apnea, so always sleep to one side of your body. To prevent yourself from rolling onto your back while asleep, try sewing a lumpy object like a ball on your pajamas. This can make sleeping on your back uncomfortable.
Sleep apnea patients should not sleep on their backs. Most sleep apnea patients spend the night on their backs and that can interfere with the airways. Try your best to avoid sleeping on your back, and use pillows or something else to keep you on your side.
If you have a history of anxiety, try getting in a hot bath before bed. This can relieve symptoms of anxiety induced sleep apnea. Warming yourself up with a bath gets rid of the tension in your muscles and helps you relax. This helps sleep come easier. You will also sleep more soundly, and hopefully prevent sleep apnea episodes. If you still have sleep apnea, check with your doctor for other treatments.
Spending time exercising your throat muscles may significantly increase the complications of sleep apnea. When the soft tissue of the throat collapses, the airway becomes blocked and sleep apnea occurs. When the muscles have strengthened, collapsing is less likely to occur, thus keeping your airways free.
Try not to sleep on your back if you have sleep apnea. Sleeping on the back causes the airway to block, preventing sound and restful sleep. Try to sleep on your side, but if it doesn’t come naturally, make sure you prop yourself up on pillows to force yourself on your side each night.
Do not be embarrassed about your treatment and your CPAP machine. Inform people about the necessity of your actions and avoid being overcome by self-conscious feelings when you use it in front of friends or your significant other. Remember that failure to use your CPAP could cause serious health problems. If people tease you for doing so, that’s more a reflection on them than you.
There are several exercises that can strengthen you throat and improve sleep apnea’s symptoms. The muscles surrounding your airway get stronger, and that means they are less likely to collapse and make it hard to breathe. There are many exercises that are helpful, but one of them is to push your tongue very firmly up against the back of your front teeth. Then slide your tongue to the back of your mouth, and repeat this cycle for at least three minutes. Do this at least once a day.
Sleep apnea causes anxiety, so if you feel that way before bed, take a bath. Soaking in a warm bath relaxes your muscles and reduces your stress. After your bath, you are likely to fall asleep faster and have less apnea flare-ups.
It is possible to use a mouth guard to treat some of the symptoms of sleep apnea. The reason for this is that some people have abnormally shaped jaws, which naturally narrows the airways. A corrective device will alter the jaw alignment and allow greater passage of air.
Reading the above tips has armed you with the information you need to treat your sleep apnea problem. This is crucial in the beginning, and it’s something lots of people don’t bother to do. Now that you have more insight into this condition, you should be able to begin putting together a treatment plan with your physician.
People who suffer from sleep apnea should avoid sleeping on their backs. Sleeping on your back may cause the airways to become restricted or collapse while you sleep, which makes sleep apnea worse. Because of this, you should aim to sleep on one of your sides. By doing this, gravity won’t be your enemy.