If you are finding it difficult to sleep each night, you may be suffering from sleep apnea. A lot of people have this problem, and they may find it hard to deal with. What’s great is that there are a lot of things you can do to deal with sleep apnea. The following article will provide you with helpful advice to better cope with sleep apnea.
Overweight people are more prone to suffering from sleep apnea. Anyone who is overweight and suffers from sleep apnea needs to lose weight for the sake of their health. Follow a strict diet and exercise regimen for awhile to see if this makes a difference. Research has proven that reducing the number of carbohydrates one consumes throughout the day helps people in losing weight.
Some people’s sleep apnea can be traced to morbid obesity. If you suffer from sleep apnea and are overweight, try losing a few pounds. There should be a weight loss plan in place that restricts calories. Exercising should be a part of this plan as well. Some studies have also shown that limiting your carbohydrate intake can help.
If you have sleep apnea, yet you drink alcohol and smoke cigarettes, quitting could alleviate your symptoms. Both habits cause the muscles of the airway to relax, which increases both snoring and sleep apnea. While quitting these habits may not stop your sleep apnea episodes entirely, you will be healthier overall and save money at the same time.
Learning how to play a wind instrument is something which can help ease the symptoms of your sleep apnea. Some studies have shown that an instrument like the didgeridoo can help you improve the muscles in your throat. Muscles in this area stiffen the airway walls and control the dilation. There are also throat exercises you can practice, including blowing up a balloon, if you do not want to buy a didgeridoo.
You may have success in treating your sleep apnea with a doctor-prescribed fitted mouth guard. If you have a narrow airway, recessed chin or small jaw, it is likely you have amplified sleep apnea effects. Special mouthpieces can help to maintain proper alignment while you sleep, allowing you to rest much better.
Don’t drink a lot of alcohol. Alcohol relaxes your muscles in a way that harms your breathing. Although you may think this improves your sleep, it actually just worsens it. Your muscles will relax and collapse, which will make you snore and possibly cough through the night. If you’re not going to give up alcohol, then just don’t do it right before bedtime.
Get fitted for a specialty made mouth guard. Specially made mouth guards are particularly focused for individuals suffering from sleep apnea. Many people find they can adjust to wearing a mouth guard every night while they sleep much more easily than they can get used to wearing a CPAP mask. It keeps your air passageways wide open and clear by stabilizing your throat and holding it in the proper position.
It can be a very serious issue when you have sleep apnea. If you think you may have it, talk to a doctor immediately. Then, if you are diagnosed with sleep apnea, you can talk with a specialist and even use a sleep monitor to understand the severity.
If you’re using a CPAP, use it a minimum of four hours nightly. Going to bed with a CPAP machine humming away is certainly an adjustment that can be a challenge for some. Four hours of use daily is recommended with a CPAP machine to see the medical benefits. As you become more accustomed to the sleep mask, you should be able to wear it longer.
Sleeping pills and other drugs are not good solutions if you are having trouble falling asleep. Similar to alcohol, a sleeping pill will relax the muscles in your throat. There can also cause other problems if you are dealing with sleep apnea. See if your doctor knows of any sleeping medication that doesn’t cause respiratory depression.
Avoid drinking much alcohol. The natural effects of alcohol lead to over-relaxation of your muscles. Although many people desire this side-effect of alcohol, it is not beneficial to people with sleep apnea. Your throat muscles are relaxed by alcohol, making it harder to breathe at night. If you have to have a drink, do it well before bedtime.
If you suffer from sleep apnea and are traveling, remember to bring the CPAP machine along. When you are dealing with sleep apnea, the CPAP machine should be used every single night. Most CPAP machines come with a travel bag designed for just this purpose. Use this to easily transport your CPAP with you whenever you are away from home.
Sleep on your side in order to get some better sleep. When people sleep on their back, their tongue and soft palate rest to the back of the throat, which blocks the airway. Be sure you try sleeping on your side to get rid of a few of your problems caused by sleep apnea at night.
Avoid back sleeping when you have sleep apnea. A common sleeping position for most people suffering from sleep apnea is on their backs. As a result, it’s easy for airways to get blocked. Lie on your side and support yourself with pillows to avoid rolling onto your back.
You must get treatment if you have sleep apnea. It will not resolve itself. Depending on what causes your sleep apnea, you may respond to different treatments. Some sleep apnea sufferers can deal with their symptoms by getting rid of excess weight, but there are also people with the condition who aren’t overweight. There are many options available to help treat this condition, one of which is a CPAP machine. Others prefer surgery to relieve their sleep apnea. Choose the route which best meets your needs since getting treatment can lead to a happier and most restful life.
If you are lacking someone to sleep next to you it might be hard to tell if you suffer from sleep apnea. To gather evidence a physician can evaluate, record yourself sleeping through the night. Make sure any video you make includes an audio stream, since certain noises are clues that you may suffer from sleep apnea.
If you have sleep apnea and use a CPAP machine when you sleep, ask your doctor to also prescribe a heated humidifier. A humidifier will help keep the air moist for better breathing and to avoid chafing from the mask. A lot of the CPAP machines now have a humidifier built in, so find out if you can be prescribed one of those.
Keep a diary of your sleep habits to show your doctor at your appointment for sleep apnea. In it, you’ll record the number of hours you sleep, as well as any symptoms you have during the night. Ask your partner to keep track of your snoring, movements, and whether you stop breathing at night. With this information, your doctors can make a final determination on whether or not you suffer from sleep apnea.
How you sleep can determine how many sleep apnea occurrences you have. Sleeping on one’s side or stomach will go a long way toward making for easier breathing with sleep apnea. Lift your body up by using a foam wedge at the top of the bed. You could also try raising your head up about four inches.
Maintain a regular sleeping schedule if you suffer from sleep apnea. Remember, your sleep is already being disrupted by your condition. Do what you can to establish a regular pattern to improve your health and feel less tired. The biggest parts are going to bed and getting up at the identical times each and every day.
Sleeping flat on your back may worsen sleep apnea, so try to sleep on your side. Try sewing a large, lumpy object like a ball onto your PJ’s to prevent you from rolling on your back while sleeping. This makes it very uncomfortable to sleep while lying on your back.
Shed pounds if you want to get rid of your sleep apnea. People usually find that sleep apnea can be remedied by shedding those extra pounds. You can have relief from sleep apnea symptoms by losing as little as 10 pounds.
If you are taking a flight and bringing your CPAP machine, contact the airlines ahead of time. Many airlines will help you find a seat in a location where you have the space to use your CPAP machine. Try to remember to bring the appropriate adapters for foreign flights.
Some types of sleep apnea may be treated by using corrective oral devices. A person’s anatomy may be such that they naturally have a narrow jaw and airway. These devices realign the jaw much the same way that braces do the teeth.
Look for devices that help to alleviate snoring. Sleep apnea occurs when air passages are totally obstructed, but snoring is the result of majority closure where air still gets through what is left. It is sensible to get a tool that assists with snoring, since it might help with sleep apnea too. You could find yourself reducing your apnea with anti-snoring devices.
Avoid back sleeping if you suffer from sleep apnea. You are more likely to have apnea during your sleep if you are on your back because your airway can close up more easily in this position. Your best option if you have sleep apnea is to sleep on your side; gravity then won’t work so much against you.
Try not to sleep on your back if you are prone to sleep apnea. Most apnea sufferers are chronic back sleepers and this position leads to a collapse of the soft tissue in the throat and blocks the air passage. Prop yourself on your side using pillows or cushions.
Exhaustion can worsen the symptoms of sleep apnea. Set up a sleep schedule to address this issue. Going to bed and getting up at the same time each day is important. This helps to stop sleep apnea from getting much worse, where it could possibly lead to complete insomnia.
Talk to your doctor if you are concerned about sleep apnea. There is no room for guessing when it comes to getting a restful night’s sleep. Communicate all your medical issues to your doctor to make sure you get the most appropriate treatment.
As you can see, there are various methods of dealing with sleep apnea. Try everything so that you know what is your best personal option. Using the information in this article will help you start getting a good night’s rest. You don’t have to let your sleep apnea ruin your nights and spoil your days.
Do not have an alcoholic drink close to your bedtime. Alcohol can worsen sleep apnea and other sleep disorders. Not only does alcohol relax the muscles of the airway to a dangerous extent, it also depresses your nervous system, making it less likely for you to wake up in the event of serious breathing difficulties. It can be a serious situation.