Simple Ways To Help Control Sleep Apnea

Anybody with sleep apnea understands how difficult it is to deal with. Learn everything you can about this condition for the best chance of treating it. Use this article to find out how you can cure your sleep apnea.

While people who are thin can have sleep apnea for various reasons, one common reason many people have it is being overweight. If you suffer from sleep apnea and are overweight, try losing a few pounds. Diet and exercise can do wonders to treat this condition. Cutting out white carbs such as white rice, pasta and sugar is one step that many people use to lose weight.

You may be able to improve or eliminate your symptoms by quitting smoking and/or drinking. Both of these habits are bad for the muscles in your air passage and can worsen apnea. Unlike costly surgeries or other medical interventions, dropping these habits will actually save you money.

Playing wind instruments can actually help you control sleep apnea. Researchers in Germany have found playing a didgeridoo can make your throat muscles stronger. These particular muscles impact your airway dilation and control how stiff your airway walls get. So try and play the didgeridoo regularly to help you get through the night with sleep apnea.

Eating healthy can help you manage sleep apnea and lose weight. A lot of people are surprised to learn how their poor diet could be causing sleep apnea. In past studies,it has been shown that those that eat improper foods have worse sleep apnea than those that eat healthy, but are overweight.

Avoid sleeping pills when you suffer from sleep apnea. You will relax your throat muscles this way and you will not get as much from your sleep. 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.

Sleep Apnea

To actually diagnose your disorder, a doctor may require you to take notes in a sleep log. In it, you’ll record the number of hours you sleep, as well as any symptoms you have during the night. If you have a partner, you can find out about snoring issues, breathing issues or flailing limb issues. This type of data can help your doctor diagnose the issue.

Do not drink alcohol often. Alcohol naturally relaxes your muscles. While this might often be a desirable side effect of drinking, it can also cause sleep apnea. When your throat muscles relax, your airway narrows and causes sleep apnea. If eliminating it is not an option, cut back and make sure you do it well before bedtime.

If when using a CPAP machine your mouth still falls open, use a chin strap. This is a small piece of fabric that holds your chin up while you sleep and keeps you mouth closed. The CPAP only works if the mouth is closed, so try using the strap.

Sleep on your side. Many sufferers of sleep apnea sleep on their backs. Sleeping flat on your back may cause your throat and mouth tissues to obstruct your airways. Avoid sleeping on your back and go on your side to make breathing easier. To prevent rolling over onto your back while you sleep, build a wall of pillows behind yourself.

If you are not having any luck managing your apnea, you may want to talk to a doctor about more radical treatments. Conventional treatments may not work for you, and other options do exist, including surgery that results in enlargement of the air passage.

Sleep apnea generally is diagnosed by studying your medical and family history and having a thorough physical exam. 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.

Choose only one, flatter pillow to sleep on each night instead of fluffy pillows. An over-sized pillow or multiple pillows can actually skew your position. This causes you to lie in a way where breathing is more difficult. This means that one pillow is most appropriate to help alleviate your sleeping concerns.

If you do not have a partner to let you know how you sleep at night, it can be difficult to assess if you have sleep apnea. Try setting up a video camcorder to record yourself while you are sleeping at night. Whatever video system you set up also need an audio component, since your physicians are going to need to hear the sounds you make.

One way to prevent yourself from getting sleep apnea is to exercise your throat muscles and make them stronger. When your breathing is obstructed by soft tissues collapsing in the anterior of your throat while you sleep, the result is sleep apnea. When your muscles get stronger, chances becomes less that they will collapse and cause a blockage in the airways.

If nothing you are trying is improving your sleep apnea symptoms, you should talk to your doctor about some of the more drastic treatment options that are available. For people who did not benefit from traditional treatment alternatives, they can resort to surgery to take out the tonsils or to make the airway wider.

Don’t binge drink if you have sleep apnea. Snoring and airway blockages are made worse by over-relaxed throat muscles, and this is something that heavy drinking can cause. Avoiding alcohol altogether is best, but if you must drink then limit yourself to one drink taken several hours before bedtime. This will ensure alcohol doesn’t affect your sleep.

Sleep Apnea

How you sleep can affect your condition. That’s why you need to sleep in an optimal position. Put a foam wedge under yourself to lift up your body. If possible, try raising the bed by about four inches at the top.

Weight loss is an effective tactic in combating sleep apnea in many cases. There are a number of people who only need to lose a few pounds to entirely stop their sleep apnea episodes. Simply losing a small amount of weight can open your airways, improving your sleep apnea symptoms.

Laying on your back while sleeping can worsen your sleep apnea symptoms. Instead, try laying on your side. One method to prevent yourself from changing positions during sleep is to sew a spherical object like a tennis ball into your nightclothes. This will make back sleeping very uncomfortable.

Avoid excessive drinking if you are a sleep apnea sufferer. Drinking exacerbates the airway constriction of sleep apnea by causing the muscles in your throat to relax. Quit drinking, or have only one drink a few hours before bed. Limiting your alcohol consumption will increase your chances of getting a lot of good rest.

Do not ignore your sleep apnea symptoms. Seek treatment. Sleep apnea is often a progressive condition so it is best to get treatment immediately. When you wait and go without treatment, you cause harm to your overall health. It will not go away on its own, so seek help from a doctor.

Don’t be embarrassed about using a CPAP machine or getting treatment. Inform those that need to know about it, and don’t feel uncomfortable using your CPAP around those close to you. They want you healthy. Using this machine is for your own good, and anyone who pokes fun at you for needing it should probably not be your friend.

Sleep apnea causes chronic exhaustion, which is a self-reinforcing negative spiral. Make sure you’re getting adequate sleep. Give yourself a set schedule to follow every night. You may be able to avoid a worsening of conditions this way, for example the risk of complete insomnia.

Remember that you aren’t always going to notice your apnea at night. However, if you’re suffering from drowsiness and exhaustion during the day, it is definitely time to see a doctor. They may indeed point to sleep apnea, even if you aren’t aware that you are waking up gasping for air during the night.

Do not drink any alcohol immediately prior going to bed. Alcohol can overly relax your throat muscles and make it difficult to breathe causing an apnea episode. This does not mean you have to quit drinking altogether; just try not to have any before bed.

Sleep apnea is a type of throat problem, so strengthening your throat muscles can help alleviate many apnea symptoms. If you want to learn more about these types of exercises, many exercises are available.

Do not drink before bed! Sleep apnea is just one of the sleep disorders that can be negatively affected by alcohol use. Your central nervous system depresses, which could cause your sleep apnea to prevent you from breathing. This can be deadly.

Sleep Apnea

Take some brief naps throughout the day to make up for lost sleep. Long term sleep deprivation can really hinder your overall health, and your capacity during the day. Let yourself sleep each afternoon for about 20 minutes to help refresh yourself. Don’t sleep any longer than that or you may disrupt your sleep at night.

Avoid alcohol, especially before you go to sleep. Alcohol can make a lot of disorders regarding sleep much worse, including sleep apnea. Alcohol is a central nervous system depressant. It worsens sleep apnea and can cause you to become dangerously unresponsive if you stop breathing. That makes drinking when you suffer from sleep apnea a dangerous idea.

Try out all treatment options that are presented to you. It is tempting to skip your machine or other treatments when you are traveling out of town, but do not do this. Follow your physician’s instructions.

If you have sleep apnea, take your sleep partner’s feelings into consideration and encourage them to talk to you about it. They might have some sleeping trouble, too, caused by your apnea. You can open up to them about your sleep apnea and how it is affecting you, and reassure them that such restless sleep should end soon.

If you have been diagnosed with sleep apnea, take your doctor’s instructions to heart, which means using a CPAP if necessary. Sleep apnea can leave you feeling drained and depressed, so you must take steps to prevent that from happening.

Most people will tell you that sleep apnea can be a huge burden in your daily life. Luckily you’re here learning about this condition, and trying to understand how to lessen its affects. Use these tips so that you can sleep well at night.

If you have other breathing issues, get them under control. If you have sleep apnea, eliminate any other problem that affects breathing as soon as possible. Allergies should be remedied right away. You can keep your sleep apnea symptoms from increasing by promptly treating any cold that you start to develop.

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