It is vital to rule out sleep apnea if you or a loved one is having chronic sleeping difficulties. The symptoms of sleep apnea should be taken seriously and should be discussed with your partner. Keep reading this to find out how to deal with it.
Excessive weight can be a major contributor to sleep apnea. If this is true for you, try getting a little thinner. Anyone in this situation should stick to a sensible diet, in combination with a good amount of exercise. Reducing carbohydrate intake can be an effective way to take off the pounds, according to some recent studies.
Talk to a physician about the right CPAP machine for you. Size and noise are both things to factor into your decision. Some machines are smaller than a bread box and can be whisper quiet. Your doctor can recommend which machines his patients have had the most success with.
Use a fitted sleep apnea mouth guard. These special guards are designed to help people who suffer with sleep apnea. Instead of using a CPAP device, you can use a mouth guard. The mouth guard can help by keeping your airway unobstructed.
Limit your alcohol consumption. Alcohol causes your muscles to relax. Although many people desire this side-effect of alcohol, it is not beneficial to people with sleep apnea. Your throat muscles become relaxed, making it harder for your airway to stay open. While you might still drink, limit yourself and avoid it at bedtime.
You can really cut back on your sleep apnea by giving up alcohol and smoking. These habits can cause your throat muscles to relax or swell, increasing sleep apnea. Unlike having expensive surgery or other medical procedures, eliminating these harmful habits actually saves money for you.
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. An official diagnosis might mean consultation with a sleep specialist, a sleep test and monitoring to get a whole grasp on your situation.
Try losing weight if you are obese. Several studies have shown that there is a link between obesity and sleep apnea. Losing a little weight can have a big affect on your sleep apnea. Try a calorie restriction diet and exercise.
In an effort to better diagnose your apnea problem, your physician might want you to maintain a sleep log. You will record when you sleep and when you awaken and anything else that happens during your sleeping hours. If you sleep with another person, they’ll be able to help you keep track of snoring, interruptions in breathing, or jerking of your limbs. Your doctor will then be able to tell if you suffer from sleep apnea.
Treat any sinus or allergy problems you might have if you do have sleep apnea. Your condition already causes you to have trouble breathing while you sleep. You don’t need to deal with anything that will affect your breathing when you sleep. You can get a much better night’s sleep if your treat your allergies or sinus problems and keep your breathing clearer.
To fight sleep apnea, try to eat a healthy diet. Normally people are quite surprised to learn that unhealthy eating is a major source of their sleep apnea. Research has proven that those who consume low quality food demonstrate more severe sleep apnea than even overweight folks who eat healthy.
You should never smoke if you are dealing with sleep apnea. Your sleep apnea will worsen because smoking causes swelling in the upper respiratory system. To quit smoking, try a smoking cessation program or use nicotine replacement therapy. Getting through the first month is the toughest. Then you get less cravings as more and more nicotine leaves the body.
If you can, sleep on one of your sides. Many people with sleep apnea sleep while on their backs. Sleeping one one’s back can cause constriction of the throat muscles. Instead, you should sleep on your side and that can help your breathe much better. A large body pillow can help keep you from rolling to your back in the middle of the night.
One method you can try to improve your condition is to strengthen your throat muscles. Sleep apnea is caused by the obstruction of breathing that results from the collapse of the soft tissues in the back of the throat. Stronger muscles are not as likely to collapse.
A diagnosis of sleep apnea usually involves your personal and family medical histories, as well as a comprehensive physical examination. Your PCP may ask for a sleep study to be done by a sleep specialist.
Playing a wind instrument can help. 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. Making these muscles stronger reduces sleep apnea symptoms.
Your physician may suggest that you start recording your sleeping habits in order to zero in on your sleep apnea symptoms. You simply log the amount of hours you’re sleeping each night, and mentioning other symptoms too. Ask your partner for more specific information on how loud your snoring is, the quality of your breathing and even how restful you were. This will greatly help your doctor in diagnosing your condition.
Don’t feel any shame about necessary treatments for sleep apnea, including lugging around your CPAP device. People will feel better about knowing why you are using it, and they will be supportive. If the people around you give you trouble regarding the use of your machine, you may need a better group of friends.
Be sure to take your CPAP with you if you have sleep apnea and have to visit the hospital. Whether you have a planned hospitalization or you need to go to the emergency room, you should have your CPAP and mask available for use while you are there. Your own CPAP machine will be set to the pressure recommended by your sleep specialist, so you won’t have to get used to a new machine. All of this will mean much better sleep for you with your CPAP, if you need hospitalization for any length of time.
The manner in which you sleep can have a hand in your sleep apnea. It’s important to find the best position for you to sleep in. Put a foam wedge under yourself to lift up your body. An alternative method is to angle your bed so that the head is approximately four inches above the foot.
Most of the time sleep apnea causes anxiety, and if this is bothering you, then consider a nice warm bath before going to bed each night. When you take a bath in hot water, it calms your muscles and releases tension. This will help you sleep better and you will get more quality sleep instead of worrying about sleep apnea.
Use nasal spray if you suffer from sleep apnea. Using nasal spray a couple of nights in a row should help you sleep. It’s important to follow the instructions for usage, as these sprays should be used temporarily, not permanently A quick trip to the pharmacy can turn you onto a host of different treatments that can help reduce nasal congestion.
Remember that you may not be aware of your sleep apnea. 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.
Losing weight can help sleep apnea sufferers. Those who are overweight usually suffer from sleep apnea due to the circumference of their neck. Losing weight can significantly reduce the pressure on your airway and improve the flow of air as you breathe at night.
Play any kind of wind instrument. It doesn’t matter which instrument you choose; playing the oboe, clarinet, or flute will have help you breathe more easily at night. The repeated blowing through the instrument helps to strengthen muscles that restrict your breathing because they are weak and lax while you sleep. In time, the throat muscles will strengthen and your sleep apnea symptoms will decrease.
Stop smoking as soon as you find out you have sleep apnea. Smoking can cause the upper airway to swell, which exacerbates sleep apnea. Try to find a program to help you quit smoking. The majority of smokers say that the first month is the hardest. Over time, you’ll find you need and/or want nicotine less.
Don’t drink before going to sleep. Alcohol can worsen a lot of sleeping disorders, sleep apnea included. It depresses the central nerve system which can both exacerbate the apnea itself as well as make it more difficult to rouse yourself in the event you do stop breathing. The effect this has can be extremely harmful or even flat-out life-threatening.
Tongue exercises are useful in reducing sleep apnea. One exercise includes pressing your tongue on the roof of the mouth and keeping it for several minutes. This can improve the strength of your tongue and throat muscles and decrease the chance that they will relax too much and cause breathing difficulty.
Use your treatments as needed, don’t skip treatments. It may not seem to be a big deal to not follow your treatment for a night or more, but you will be able to feel a big difference in how alert you feel. Always take the treatments that are prescribed by your doctor seriously and follow it to a tee, so you can function normally throughout the day.
Don’t use narcotics of opioid medication if you can help it. These medications sometimes cause low blood oxygen levels in even normal patients. If you are already suffering with sleep apnea and use these medications, it can potentially turn into a fatal situation.
You can cut down on the sleep apnea symptoms you experience by making your throat muscles stronger. Sleep apnea is often caused by the tissues in the throat, which can relax and collapse while you sleep. When your muscles strengthen, their chances of collapse and airway blockage go down.
You should stick to a dedicated sleep schedule. If you have sleep apnea, doing things to improve your sleep rhythm are helpful. You should go to sleep at the same time every day to get used to it. This can help you get much better sleep.
People that snore or have sleep apnea can play a musical instrument to help. It can be soothing, and it has been found that playing wind instruments calms sleep apnea symptoms. Your new talents can help control your airways.
When you don’t sleep well at night, take naps in the daytime. Taking a small nap will give you the energy to continue on with your day. Speak with your employer about the condition and let them know you may need to take a quick nap in order for you to be more productive.
The preceding paragraphs were full of useful information, both for yourself and to share with others. Sleep apnea is something that you shouldn’t ignore. Educate others through the information you’ve read in this article.
Before you go to sleep, be sure to quiet your thoughts. Meditating before bed can help you relieve stress and lessen the symptoms of sleep apnea. When your mind is racing, it’s hard to control sleep apnea. So, ease your troubles prior to going to sleep.