Any sleep disruption can be frustrating, but sleep apnea is a dangerous condition which can negatively affect your health. Thankfully, there are many things you can do to both improve your condition and sleep better. If you heed this advice, more restful sleep may happen again in your near future.
Excessive weight is a primary cause of sleep apnea for many people. If this applies, it is is important to shed some excess weight. There should be a weight loss plan in place that restricts calories. Exercising should be a part of this plan as well. Many people have success following a low carb diet.
Keep a diary of your sleep habits to show your doctor at your appointment for sleep apnea. You will write down how many hours you sleep throughout the night, and any other symptoms you experience. Your partner can let you know if you snore too loudly, jerk your limbs, or stop breathing. This can help the doctor determine if you actually have sleep apnea.
Some people’s sleep apnea can be traced to morbid obesity. If this happens to be the problem then anyone dealing with sleep apnea should immediately shed this weight. The simplest way to take off the weight is to eat fewer calories and engage in daily exercise. Reducing carbohydrate intake can help greatly, as well.
If you’re a sleep apnea sufferer and your mouth always opens as you sleep because of your CPAP, you may want to wear a chin strap. This inconspicuous piece of cloth will keep your chin up when you are asleep and your mouth from gaping open. Your mouth needs to remain closed for CPAP therapy to be effective.
It is important to stay away from alcohol if you have sleep apnea because it can help you see some improvement with the condition. Both of these bad habits make the airways relax too much, making sleep apnea worse. Quitting these addictions may be the easiest way to address your sleep apnea.
If nothing is working to better your sleep apnea, try talking to a doctor about more aggressive treatments. The removal of loose tissue at the back of the throat is one surgical technique that is a last resort treatment for severe sleep apnea that can’t be controlled with other less invasive treatments.
Taking up a wind instrument can help to alleviate your sleep apnea symptoms. There have been studies that show playing the didgeridoo, a wind instrument, helps relieve the symptoms of sleep apnea. These muscles are responsible for opening and closing your airway, as well as controlling the stiffness of the airway. Due to this, regular play can translate into good sleep at night.
A good nasal spray can be helpful if you are having trouble breathing. This should clear your airways, at least temporarily. It’s important to follow the instructions for usage, as these sprays should be used temporarily, not permanently Take a trip to the drugstore and find a nasal cleaner that suits you.
If you’ve got a prescription for a CPAP for your sleep apnea, try using it for around four hours each night. Some people have a really hard time sleeping with the device. A minimum of four hours per night is needed, if your CPAP machine is going to help you. You’ll be comfortable using it on a regular basis in no time.
It is fine to get a CPAP machine, it’s natural for sleep apnea sufferers. 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. Your health is the most important thing you should be focusing on, not wasting time on what others think of your machine. It’s quite possible they may find themselves with sleep apnea at some point in their own lives.
Many people don’t realize that sleep apnea is not something to ignore and can be potentially dangerous if left untreated. If you think you may have it, talk to a doctor immediately. After diagnosis, you may be referred to a sleep specialist who may order a home study using a portable monitor. In this way, the specialist can assess your condition accurately.
The best position to sleep when suffering from sleep apnea is on your side. Something with an odd shape sewn into your sleeping attire can prevent you from returning to the back position whilst sleeping. Doing this makes back sleeping uncomfortable.
If you are flying on a plane and it’s going to be a long trip, you need to speak with the airline ahead of time to make arrangements to use the CPAP machine. Many will make arrangements so that you have a seat with plenty of room to use it. Also, don’t forget the power adapter you will need if you are booked with a foreign airline.
If nasal dryness or congestion is an issue, try a nasal spray. This might open up your airways so you can sleep. Nasal spray is not a permanent solution to nighttime breathing issues, though; prolonged use will cause irritation and possibly sinus damage. Many pharmacies have different over-the-counter options available to help keep your nasal passages open.
People who snore or even those who have sleep apnea may benefit if they learn to play a musical instrument. In studies, wind instruments have proven beneficial to reducing the symptoms associated with sleep apnea. Your new hobby will enable you to finally get control over the air passages that effect breathing.
You can lessen the sleep apnea symptoms you are experiencing. Some factors are unable to be altered. However, things like quitting smoking and drinking are within your control, and there’s no excuse for continuing these detrimental behaviors.
Remember, it’s not easy to spot your own sleep apnea when sleeping. If you are having problems with excessive tiredness or falling asleep during the day with no known cause, talk to your doctor right away. These symptoms are indicative of sleep apnea, even when you do not know how many times you wake up at night gasping for air.
Try not to sleep on your back if you have sleep apnea. Sleeping on your back blocks your airways quite easily. Use cushions or pillows to prop yourself up on your side while you sleep.
If you have been diagnosed with sleep apnea, give up sleeping facing up. Many sleeping difficulties, like airway blockages, are caused or exacerbated by lying on your back when you sleep. Try side-sleeping, but if you can’t do it naturally, try propping a pillow to force your body onto a side every night.
Don’t drink too much if you have sleep apnea. Alcohol relaxes the muscles in the throat and causes your airway to become constricted. So stop drinking because this will only be a detriment to your sleep. In this way, the alcohol will not disturb your sleep.
Take hold of your sleep apnea and seek out a cure for it. If you do not go to a doctor and find a treatment, your symptoms will probably worsen over the years. Do not allow your snoring to get worse; go to the doctor.
How you sleep can determine the number of episodes you’ll have with your sleep apnea. You must figure out which position is best for you. You can try using a foam wedge; it will elevate your upper body. An alternative method is to angle your bed so that the head is approximately four inches above the foot.
Be in constant contact with your physician with regards to a recently diagnosed case of sleep apnea. You can learn a lot about your condition and treatment by keeping in communication with your doctor. When you start a new treatment, meet with your doctor a month later to talk about its effectiveness.
If you are going to be on a plane a long time, then get in touch with the airline company to inform them that you need your CPAP machine for sleeping. Many will make arrangements so that you have a seat with plenty of room to use it. Try to remember to bring the appropriate adapters for foreign flights.
The technical definition for sleep apnea is simply lacking oxygen when sleeping. Since this is the situation, sleep apnea sufferers should try to avoid spending their sleeping hours at high elevations. Oxygen levels are lower at higher elevations. Avoid sleeping at higher elevations as much as possible.
Those with sleep apnea may need to find simple solutions to get a good night’s rest. Make sure you establish a regular bedtime, and adhere to it every night. Also see to it that your bedroom is ideal for good sleep. People who don’t make their bedroom conducive to a good night’s rest can easily bring about insomnia.
Make sure you exercise your throat and jaw muscles. Sometimes strengthening your internal muscles can help correct your sleep apnea. That could be all it takes.
Toning up your throat muscles is in fact an excellent way to deal with your sleep apnea; the condition originates from the throat rather than the nose. There are many quick exercises that you can do to increase the strength of your throat.
Get a mouth guard custom fitted just for you. These devices have shown to help in the clearing of airways and alleviating snoring, both of which can lead to sleep apnea. Your sleep apnea can be caused by a misalignment in your jaw.
If you have been diagnosed with sleep apnea, take your doctor’s instructions to heart, which means using a CPAP if necessary. Sleep apnea is not only a condition that makes you feel fatigued, but it also increases the risk of depression, stroke and many other serious health problems.
Sleep apnea can be made worse if you haven’t had enough sleep. Be sure to get on a sleep schedule to combat this. Your behavior can have a huge effect on your sleep disorder. This should stop sleep apnea from increasing to an even bigger problem.
Don’t let other breathing problems get out of control. If you suffer from sleep apnea, it is especially important to treat any other breathing problems right away. If you are having allergy problems, make sure to take your medication and avoid triggers. Avoid catching colds whenever possible, and treat colds promptly to avoid complicating your sleep apnea problems.
This is a busy century, and it takes a lot of energy just to get through each day and do everything that is necessary. You shouldn’t bow down to sleep apnea or let it get in your way. These tips can definitely help you.
You can remedy the dry mouth that a CPAP machine may cause. Raise the humidification setting on your machine so it produces more moisture to soothe dry nasal passages. There is also a mask which uses a chin strap. This will close your mouth and prevent any leaking of air.