If anyone around you has trouble with their sleep and things are not getting better, you should be aware that sleep apnea might be the culprit. Sleep apnea is a serious condition; you and the loved one you sleep with cannot simply ignore the problem and expect it to resolve itself. Don’t stop reading this article, if you want to be informed.
Are you a drinker or a smoker? Eliminate bad habits. These types of substances restrict your airways. Alcohol relaxes your airways, and tobacco causes it to swell. Try to at least smoke less, because it will help you deal with sleep apnea.
Believe it or not, wind instruments can help you deal with your sleep apnea. Research done by specialists in Germany indicates you can train your muscles in the upper airway by playing the didgeridoo. These muscles are responsible for the strength of your airway passage and its ability to dilate. Therefore, you should regularly play these instruments due to the fact that they decrease your sleep apnea symptoms.
Excessive weight is a primary cause of sleep apnea for many people. So if you have sleep apnea, and you are overweight, then try to shed some of those extra pounds. Anyone in this situation should stick to a sensible diet, in combination with a good amount of exercise. Reducing carbohydrate intake can help greatly, as well.
Get a personally made mouth guard just for you. The design is made to relieve the symptoms of sleep apnea sufferers. The mouth guard is more comfortable to use than a CPAP machine that works by applying constant positive airway pressure. The device assists you by keeping your airways open while offering stability for soft tissue.
Get through sleep apnea by consulting with your practitioner about getting a CPAP machine. Size and noise are both things to factor into your decision. Some machines can be quite small and be very quiet. The doctor will know which manufacturers offer the best machines.
Cut back on your alcohol consumption. Alcohol relaxes your muscles in a way that harms your breathing. Although you may think this improves your sleep, it actually just worsens it. Alcohol relaxes throat muscles and can make it difficult to keep the air passage open. If eliminating it is not an option, cut back and make sure you do it well before bedtime.
Taking up a musical instrument (especially a wind instrument) can have a positive effect on your sleep apnea. There have been studies that show playing the didgeridoo, a wind instrument, helps relieve the symptoms of sleep apnea. This muscle group controls how your airway dilates and how your airway walls stiffen. Because weaknesses in these muscles can cause apnea, playing regularly may actually help you sleep better at night.
Sleep apnea is a significant disorder. It’s important to seek medical advice as soon as you suspect you may be suffering from it. An official diagnosis will help you figure out if you really do have sleep apnea or not.
Moderate your alcohol intake. Alcohol relaxes your muscles in a way that harms your breathing. You might want this consequence of consuming alcohol, but it also instigates sleep apnea. Alcohol can relax the muscles in your throat, making it more difficult for your body to control your airway. Reduce the frequency of your alcohol if you do continue to use it, and never drink close to bedtime.
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. You can always set up a camcorder to make a video of a typical night’s sleep. The video should also have audio to listen for any noises.
Sleep apnea is no joke. If you think you may have it, talk to a doctor immediately. 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.
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. Your partner can let you know if you snore too loudly, jerk your limbs, or stop breathing. All these will assist your physician in making a formal diagnosis.
Make sure you have something with you at all times that explains that you suffer from sleep apnea and you use a CPAP. Should something happen to you that requires medical attention, this will alert others of your condition. Your ID should include your use of CPAP and the pressure level at which your CPAP must be set.
Minimize your risk from the conditions causing sleep apnea. Be aware that certain risk factors, like gender and genes, cannot be changed. If you are an alcoholic, a smoker or are overweight, changing these factors may eliminate your sleep apnea.
If you suffer from sleep apnea and are traveling, remember to bring the CPAP machine along. Using a CPAP is essential every night for those of you living with sleep apnea. This machine should have a travel bag with it. Try this if you want to easily move your CPAP machine with you with ease.
Tongue exercising may help resolve certain sleep apnea symptoms. Try holding your tongue up toward the roof of your mouth for at least three 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.
If your current treatment options are not cutting it, speak to a doctor about additional techniques that may be suitable. If less invasive treatments do not work, it is sometimes necessary to perform surgical procedures such as adenoid and tonsil removal and/or airway enlargement.
Making the muscles in your throat much stronger is an excellent way to help the alleviate the sleep apnea. Sleep apnea occurs when the tissues in your throat collapse into the airways, which ends up obstructing your breathing. Strong muscles are less likely to constrict airways.
To decrease your risk of sleep apnea symptoms, lose some weight. Sleep apnea symptoms can be reduced or eliminated by taking off those extra pounds. Even losing a little weight can improve sleep apnea by opening the throat and airway, because there is less pressure on the neck.
You can lessen the sleep apnea symptoms you are experiencing. Some of these are unavoidable, like gender or genetics. Yet some risk factors are controllable, for example heaving drinking, smoking, and being obese.
The CPAP machine is a common medical device, used by millions of people. Do not be self-conscious about it. Use it when you need to, and make others aware that it is necessary to your health and well-being. If you have to use a CPAP machine your family and friends should not make fun of it.
If you do tongue exercises you will allieviate sleep apnea symptoms. For instance, press your tongue into the roof of your mouth for at least three minutes. This strengthens the muscles throughout the airway passage and minimizes the likelihood of them interfering with breathing and sleep.
The manner in which you sleep can have a hand in your sleep apnea. Sleeping in the best positions possible are beneficial for you. Lift your body up by using a foam wedge at the top of the bed. Or, if you can, raise the top of your bed by at least four inches.
A major factor of sleep apnea is how you sleep. Therefore, you need to be careful about the way you sleep. If you must sleep on your back, elevate your head and the top half of your body slightly. Alternately, consider raising your bed top by a minimum of four inches.
People that snore or have sleep apnea can play a musical instrument to help. Learning to play a wind instrument can strengthen the muscles in your airway so you can breathe easier. Mastering this music form means you can retain control of your respiratory system.
If you sleep on your back you will worsen your sleep apnea. One method to prevent yourself from changing positions during sleep is to sew a spherical object like a tennis ball into your nightclothes. This forces you to lay on your side since it makes it tough to lay on your back.
There are many simple solutions people suffering from sleep apnea can use to get better quality sleep. Set yourself a regular bedtime and stick to it. Also see to it that your bedroom is ideal for good sleep. Unless you follow your rules, you may lead yourself to more severe apnea attacks or even insomnia.
If you have a history of anxiety, try getting in a hot bath before bed. This can relieve symptoms of anxiety induced sleep apnea. You can relieve tension and relax your muscles by soaking in a warm bath. Consequently, you are far more likely to sleep, and a full night of sound rest can occur instead of another night full of sleep apnea interruptions.
Prevent falling asleep on your back. If you sleep on your back, it frequently leads to airway blockage and can cause sleep apnea. Sleeping on your back is the worst possible position for people who suffer from sleep apnea.
Don’t sleep on your back if you have sleep apnea. When you sleep while laying on your back, your airway can become compressed, preventing a restful night of sleep. Sleeping on your side is a much better option when you suffer from this affliction.
Take hold of your sleep apnea and seek out a cure for it. Sleep apnea is one condition that tends to steadily worsen the longer it’s left untreated. Do not wait for your snoring and inability to remain asleep to get worse: if you think you might have sleep apnea, go to your doctor.
Those with sleep apnea shouldn’t drink alcohol before bed. Alcohol is not good for your larynx and can cause throat constriction. You need not stop drinking completely; however, it should be curtailed near bedtime.
If you have sleep problems, then consult your doctor to find the root of them by getting a comprehensive sleep study. Such a test can both diagnose the presence of sleep apnea and determine to what extent you’re afflicted with it. There are a variety of options out there to treat your specific situation, and it is vital that you take all levels of sleep apnea seriously.
You may wish to discuss the tips you have learned here with family members and friends. The idea that sleep apnea can be ignored is far from the truth. So, save this information and keep it in a safe place to refer back to.
Many individuals afflicted with sleep apnea sleep on their back. If that is you, think about switching to the side. It has been proven that side sleeping helps alleviate sleep apnea so you can get some rest.