A lot of people think, incorrectly, that it is normal to wake up tired. In actuality, most people that have sleep apnea don’t know it. This article will outline what you should be aware of if you have sleep apnea.
Give up some of your vices to combat the symptoms of sleep apnea. If you smoke and drink, you are almost sure to suffer from sleep disturbances. Alcohol relaxes the muscles in the throat, which restricts the airway while a person sleeps. Smoking can create carcinogens inside of your lungs, which can damage them later on. Dropping both these habits entirely will help ease the symptoms of sleep apnea.
Depending on the condition that is causing your sleep apnea, you may be able to find a simple tool to improve your sleep. Mouth guards help you breathe more throughout the night, which will reduce sleep apnea symptoms from arising. Speak with a doctor about using a properly fitted mouth guard.
If you want real assistance with sleep apnea at night, talk to a physician about the optimal CPAP machine for you. You need to take into consideration both the machine size and audible volume. Certain CPAPs are tinier than bread boxes and are barely heard. Your doctor will help you find one that is well made.
Do you smoke or drink alcoholic beverages? Quit these vices. These items can harm your airways. When you smoke it causes swelling in your airways, and when consuming alcohol, your airway muscles tend to relax. That causes the symptoms of sleep apnea to worsen. If it is not possible for you to quit cold turkey, then try not to smoke or drink immediately before bedtime.
Get a personally made mouth guard just for you. For those who have sleep apnea, this guard is a wonderful thing to have. This is a good alternative to using the CPAP machine. The mouth guard keeps your jaw in the proper position and keeps your airway more open.
Eating healthily can help you shed weight and relieve sleep apnea. A lot of sleep apnea sufferers are shocked by the role that a bad diet has in their affliction. It has been shown in studies that those who eat unhealthier foods face more severe sleep apnea than their overweight, yet healthy-eating, counterparts.
Have your dentist fit you for a custom mouth guard. The design is made to relieve the symptoms of sleep apnea sufferers. They make a good substitute for CPAP machine use, and provide better nighttime comfort. The mouth guard keeps your jaw in the proper position and keeps your airway more open.
Avoid using sleeping pills if you have sleep apnea. Just like alcohol, taking sleeping pills will make your throat muscles relax. Natural sleep aids, such as melatonin, are much safer. Ask your physician about sleeping aids that are free of harmful effects or risks to your night-time breathing.
Eating well can help you become thinner, which can often reduce sleep apnea symptoms. A lot of people are surprised to learn how their poor diet could be causing sleep apnea. Studies show that people who eat low quality foods suffer from apnea worse than overweight people that eat healthy foods.
It is not easy to tell if you are suffering from sleep apnea if you don’t sleep with someone who can describe your sleep patterns. You might consider video recording yourself asleep. You need to include audio in your video because the doctor needs to hear the noises you make.
Even children can suffer from sleep apnea. If your kid is acting out at school and cranky all the time, he might have sleep apnea. A lot of sleep apnea symptoms are associated with ADHD, so work with your doctor to investigate all possibilities.
Try out a regular sleep schedule to help you through your sleep apnea. Your sleep apnea is already affecting your sleep. Try your best to get a regular sleep pattern after you find out you have sleep apnea, this will help your overall health improve. Try retiring and waking at consistent times.
Instead of sleeping on your back, sleep on your side, which can help to avoid the symptoms of sleep apnea getting in the way of a peaceful night’s sleep. When you sleep on your back, the airways get obstructed due to the throat and nasal passages being more prone to obstruction. Be sure to go to sleep sideways and find out if that helps you to sleep tonight.
If you have a CPAP machine, carry your medical ID. If you are in need of medical attention, it is important that the people helping you realize you have sleep apnea and use CPAP therapy. The ID needs to include all of the medical information pertaining to your CPAP use.
If you are going to be traveling and you have sleep apnea, you need to remember to take your CPAP with you. Once you have a CPAP machine, neglecting to use it for even one night can cause problems. The machine you are using should have a travel bag that is padded. Use it to bring your CPAP machine with you, no matter where you are sleeping.
Try out other options besides sleeping pills. Sleeping pills cause your throat muscles to relax, just like alcohol. There are a variety of other problems that they can cause as well, so be cautious of using them. Consult with your practitioner to see what you can do to get to sleep without putting your breathing patterns at risk.
If you suffer from sleep apnea, get your allergy and sinus problems treated. Sleep apnea is a difficult enough condition to deal with. You have to avoid anything else that is going to affect your ability to breathe while you are asleep. Maintaining free nasal passages will ensure greater odds of sleeping getting a great night’s sleep.
Sleeping pills are not the answer if sleep apnea is your problem. These will make your throat muscles too soft, and your air passages will not work right. Though they may help you sleep, you need the ability to wake should your airway colse too much.
You can reduce the risk factors for sleep apnea. Some of these are unavoidable, like gender or genetics. So make sure you try to avoid doing things like this so you don’t get sleep apnea.
If you suffer from sleep apnea, have a regular bedtime. Your regular sleeping patterns already suffer due to your condition. Getting treatment from a doctor is just one part of the solution. Making sure that you don’t disrupt your sleep on your own with a lax sleeping schedule is another part of the solution. The best thing you can do is fall asleep around the same time each night and wake up around the same time each day.
If you suffer from sleep apnea, do not underestimate the power of losing a few pounds. Sleep apnea is correlated with being fat and having a large neck. If you lose that weight, the pressure on your air passage will be lessened, which will improve the quality of your breathing.
Stop smoking if you have sleep apnea. Smoking causes swelling in your upper airway, which negatively impacts sleep apnea. Try to use some nicotine patches or other stop smoking programs or medications. For most individuals, the first month is the worst. Once you are over that, you shouldn’t have as much trouble with cravings, as the nicotine has started leaving your body.
If you are using a CPAP and experience an issue with your mouth opening during sleep, a chin strap can help. The chin strap is a fabric strap that supports your chin to keep your mouth shut. CPAP can’t work with an open mouth, so try using this device to fix the issue.
Exercise your tongue and minimize sleep apnea symptoms. Try holding your tongue up toward the roof of your mouth for at least three minutes. This will help strengthen weak tongue and throat muscles so that they don’t slip back and block your airway while you sleep so easily.
To decrease your risk of sleep apnea symptoms, lose some weight. It’s possible to get rid of this condition just by losing weight. Even if you lose just a few pounds, you will notice a difference. This helps to open the airways.
Excessive use of alcohol or illicit drugs can also cause increased problems for those who have sleep apnea. Alcohol relaxes the muscles in the throat and causes your airway to become constricted. Either stop drinking entirely, or limit your consumption to only one or two drinks well before you go to bed. This will lessen the chances of alcohol interrupting your sleep.
If you suffer from sleep apnea, consider being fitted for a corrective oral device. It is not uncommon for people to have jaw shapes that create a narrow airway. These devices realign the jaw so that more air gets into your airways during the night.
One helpful strategy to control sleep apnea is to begin playing a wind instrument. This will not only be fun and relaxing, it will also help you excercise the muscles responsible for your breathing control. When you’re using these instruments, you end up strengthening the muscles which can aid you while sleeping, minimizing the sleep apnea symptoms.
Avoid sleeping on your back if you have sleep apnea. Your airways will be much more likely to get blocked by sleeping on your back. Gravity will not pull on your throat muscles and close them up as easily if you turn on your side instead.
It’s a good idea to try to sleep on your side rather than your back if you’re struggling with sleep apnea. Simply sew a pocket onto the back of your sleep clothing and put a tennis ball inside the pocket. This will help you to keep from laying on your back while you are asleep. You can sew a pocket onto the back of your pajama shirt to put the ball or socks in.
A lot of people with sleep apnea sleep on their back. If you sleep on your back, you might rethink doing that. It has been proven that side sleeping helps alleviate sleep apnea so you can get some rest.
If your quality of sleep has been terrible for a while, talk to your doctor. Treatment options exist for many sleep disorders, so suffering in silence is neither healthy or necessary. Pass on the advice you have found here, and consult your doctor if you the one who suffers is you.
It is important to get a diagnosis of sleep apnea from your doctor so that you can get appropriate treatment. Sleep apnea is a serious condition, so just guessing at a diagnosis could be dangerous. Speak to your doctor about your symptoms, and he will be able to determine the cause of your problems and develop a treatment plan that is right for you.