Sleep apnea robs you of your precious sleep every night. There is simply no substitute for the role natural, restful sleep plays in your health. There are a lot of things you will be able to do to help it. The following information will definitely allow to deal with your sleep apnea more effectively.
One thing that affects sleep apena is obesity. Losing weight may help to greatly reduce sleep apnea symptoms in many patients. 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.
Overweight people are more prone to suffering from sleep apnea. If this is true for you, try getting a little thinner. Exercising and following a regular weight loss plan is the best strategy. Reducing carbs in the diet may also help.
Make yourself wear your CPAP for four hours while you sleep, at the least. Sometimes it is hard for people to get used to the CPAP. However, you must use your CPAP a minimum of four hours for it to be effective. If you have a tough time with it, be sure you have the right size mask, and that the pressure is working right.
If sleep apnea is an issue for you, and you are a smoker or drinker of alcohol, consider quitting to help with your symptoms. Both of these habits are known to make your airway’s muscles relax. This will increase your snoring as well as other symptoms of sleep apnea. Cutting out these habits actually saves you money, unlike other costly alternatives like surgery.
Do not take sleeping pills if you have sleep apnea. Sleeping pills can make it so your airways don’t function correctly. Avoid them at all costs to prevent yourself from hurting your body any more.
Take your CPAP anywhere you go, even if you make a trip to the hospital. If your stay is planned or an emergency, you will need your CPAP device either way. It is already set to your pressure, and you will have the exact mask you are used to using every night. Doing so will make your hospitalization easier because you can continue to do your CPAP therapy.
Try getting fitted for a custom-made mouth guard. Fitted mouth guards help people sleep through the night. A mouth guard is more comfortable than wearing a CPAP and is better to sleep with. A mouth guard will work by positioning the jaw and tongue in a helpful way that will allow for easier breathing while asleep.
Sleep apnea sufferers should treat their allergies promptly. Sleep apnea makes breathing during sleep hard. There’s no reason to compound your troubles by suffering through other problems that make it harder to breathe. Try and clear your airways as much as possible, and keep your nasal problems to a minimum.
If your doctor has prescribed a CPAP machine, try to wear it for about 4 hours every night. Some find that it can be uncomfortable to use at first, but the point is to use it and ward off trouble. For this CPAP therapy to work successfully, you will need four hours each day to use it. If you still have trouble adjusting, get at least four hours and try to add more time each night.
Some great tongue exercises can reduce the symptoms of sleep apnea. One simple exercise is to put your tongue against the roof of your mouth and hold it there for a couple of minutes. This makes your tongue and throat muscles even stronger than before, so you minimize your odds of them blocking your air flow during sleep.
Eating healthy foods consistently can reduce your weight and sleep apnea symptoms. A lot of people would be surprised to learn that eating badly makes sleep apnea worse. Studies have shown that people that eat poor quality food have worse apnea than those who are overweight but eat healthier.
Don’t drink too much 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. If you’re dealing with sleep apnea, it’s a good idea to avoid drinking as much as possible, especially in the hours close to your bed time. In this way, the alcohol will not disturb your sleep.
Sleep apnea is very serious. If you think you may have it, it is important to make an appointment with your doctor to discuss it. With an official diagnosis, you will have to see a sleep specialist and possibly a home based sleep test with a portable monitor to fully assess the condition.
Play a woodwind instrument. You will like the music and help exercise muscles that can better your breathing. Strengthening these muscles can help you better control them when sleeping, which can lessen apnea symptoms.
Whatever you do, don’t sleep on your back. Sew something lumpy onto your pajamas to make sure you do not roll onto your back. Then, when they try to roll on their back while sleeping, the uncomfortable ball stops them.
Try something other than sleeping pills. Similar to alcohol, a sleeping pill will relax the muscles in your throat. They’re also known for causing other problems in those that have to deal with sleep apnea. Consult your physician to find out about possible ways to get to sleep to faster that won’t react poorly with your sleep apnea.
People that snore or have sleep apnea can play a musical instrument to help. This can significantly help you get through the night without bothering other people with your heavy snoring. This new craft will help you keep control of your airways.
To help alleviate this condition, you should sleep on your side. Most people who have sleep apnea realize that they have been sleeping on their back too much. Your airway can become obstructed if you sleep on your back. Instead, you should sleep on your side and that can help your breathe much better. To prevent rolling over onto your back while you sleep, build a wall of pillows behind yourself.
Exercising the smooth muscles of your throat may reduce sleep apnea symptoms. You can strengthen the muscles of your air passages, letting them be more likely not to collapse. There are many exercises that are helpful, but one of them is to push your tongue very firmly up against the back of your front teeth. Then slide your tongue to the back of your mouth, and repeat this cycle for at least three minutes. Doing this at least one time every day can help you.
Your doctor might ask you to write down when you sleep and wake. Keep track of how long you are able to sleep at night, as well as anything else related to your sleeping process. Your partner can help with that, as they know whether you are a loud snorer or jerk about. This will greatly help your doctor in diagnosing your condition.
Some types of sleep apnea may be treated by using corrective oral devices. The reason for this is that some people have abnormally shaped jaws, which naturally narrows the airways. A sleep mouth guard can change the position of these things while you sleep to help lessen sleep apnea symptoms.
If you are using a CPAP to treat sleep apnea, be sure to take it when you’re going to the hospital. It doesn’t matter whether your hospital visit is planned or an emergency, your CPAP should be there with you, along with your mask. 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. These things will make it much easier to continue your CPAP therapy while you are hospitalized.
Avoid alcohol before going to bed if you have sleep apnea. Your throat muscles become relaxed, and it makes it harder for you to breath during sleep. It is not necessary to quit drinking cold turkey, but you should ensure you don’t drink any alcohol immediately before you hit the sheets.
When you wake up gasping for breath, your body is not getting a steady supply of oxygen. Since this is the case, it’s wise for someone suffering from sleep apnea to not sleep at higher elevations. Oxygen levels are lower at these elevations which would make it even tougher to breath. If it is possible to avoid sleeping at an elevated height, it would be prudent to do so.
Losing weight is a good way to cut chances of developing sleep apnea. There are a number of people who only need to lose a few pounds to entirely stop their sleep apnea episodes. Even small amounts of weight loss have been shown to improve sleep apnea symptoms and open up the throat and airways.
Avoid drinking alcohol, especially before bed. Alcohol can worsen a lot of sleeping disorders, sleep apnea included. Alcohol is a depressant, which dampens your nervous system. This both makes sleep apnea worse, and also makes it harder for your body to wake itself up if your breathing stops. When this happens, death could result quickly.
Consider trying devices that reduce snoring. Snoring is caused by mostly-closed airways, and apnea is fully-closed airways. It makes sense to have a device that will help both. These tools may be able to lessen the symptoms of sleep apnea.
Think about getting a guard for your mouth. People with a variety of jaw issues can be assisted by a mouth guard. A jaw that is correctly aligned makes it easier for your body to breathe properly at night.
As you have learned, there are many effective options for treating sleep apnea. Use these tips to help you get the rest you need. When you are able to get the sleep that your body needs, you will notice a difference in how you feel during the day.
If you are a sleep apnea sufferer, exercise the muscles in your throat. It is best to do whatever might be necessary to increase the stregth of your throat muscles. Playing an instrument or other activities that move your face and throat muscles make great exercises. These are all activities that can be beneficial in firming up your throat’s muscles.