The advice in this article is valuable to anyone is battling sleep apnea. While sleep apnea can be risky in terms of your health if it’s not treated, it can be managed if proper treatment is applied. Apply the following tips and suggestions to help manage your sleep apnea.
Excess weight also causes sleep apnea, so losing weight is a very good idea. There are many studies linking overweight people to sleep apnea. It also stands to reason that losing just a little weight can dramatically improve your condition and your health.
Regular practice on a wind instrument can minimize some of your sleep apnea symptoms. Instruments like the didgeridoo can help you relieve yourself from sleep apnea conditions. This muscle group controls how your airway dilates and how your airway walls stiffen. Regular playing can significantly reduce the occurrence of the symptoms of sleep apnea by allowing these muscle to function properly and letting you get a peaceful night’s rest.
A physician is the best person to ask about which CPAP machine is the right one to use for your specific situation. The noise level of a CPAP machine and its overall size are both points to take into consideration. There are some very small and quiet machines available. Your doctor will be aware of the best machines.
Some people give up using the CPAP machine they have been prescribed and this is not a good move. Use it for at least four hours each night, until you become used to it in full. Using a CPAP while sleeping is a tough adjustment for many patients to make. Nonetheless, it will not be effective unless you wear it for a minimum of 4 hours nightly. If you’re struggling to adjust, ensure you’re using the CPAP for four hours every single time you go to sleep.
Do you smoke or drink? Try to rid yourself of these horrible habits. They can do bad things to your airways. Inflammation is caused by smoking and alcohol use causes your airways to collapse, both of which can produce sleep apnea symptoms. If it’s too challenging to give up these habits entirely, you should at least avoid indulging in them as you approach your bedtime.
Fighting back against sleep apnea often involves eating healthier and losing weight. It may surprise you how much eating poorly can affect your sleep apnea symptoms. People who don’t eat healthy food have the worst sleep apnea conditions.
You may have success in treating your sleep apnea with a doctor-prescribed fitted mouth guard. If you have a recessed chin or a small jaw, these conditions can greatly increase your sleep apnea symptoms. By aligning the position of your jaw and throat, you will find that you can sleep with fewer symptoms of sleep apnea.
Many people don’t realize that sleep apnea is not something to ignore and can be potentially dangerous if left untreated. If you experience symptoms of sleep apnea, don’t delay the conversation with your doctor. An official diagnosis might mean consultation with a sleep specialist, a sleep test and monitoring to get a whole grasp on your situation.
You may be able to address your sleep apnea by simply changing from back sleeping to side sleeping. Sleeping on your back makes your airway more prone to collapse. Try to fall asleep on one of your sides to see if your symptoms get better.
Be sure to eat well and maintain a proper weight to help control your sleep apnea. It’s surprising how much an unhealthy diet can affect sleep apnea. Research indicates that less nutritious food may exacerbate sleep apnea.
Sleep with your body perpendicular to the bed. Many people with sleep apnea are used to sleeping on their backs. When you sleep on your back it can cause your throat and mouth tissues to impede your airways. Sleeping sideways facilitates breathing. If you tend to lay on your back while sleeping, prop yourself on your side using pillows.
Look for alternatives to sleeping pills. Sleeping pills can cause just as many problems with your throat as alcohol consumption. 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.
Try using devices that help with snoring. Excessive snoring occurs whenever your airways are only partially opened where a minimum amount of air can pass through. On the other hand, sleep apnea occurs whenever your airways are closed up completely with no passing through. It actually makes sense that your device can assist with the latter if it can help you with the former. Anti-snoring devices help you reduce apnea as you sleep.
Keeping a sleep log can help your doctor diagnose you with sleep apnea. This log is where you’ll keep track of how much you sleep during the night, and other symptoms you may experience. Your partner can let you know if you snore too loudly, jerk your limbs, or stop breathing. This diary will help a medical professional see patterns in your sleep habits.
If you have sleep apnea, do not sleep laying on your back. Most people who have sleep apnea are back sleepers, which means that their airways constrict easier. Prop yourself up on your side with a pillow or cushions.
If you have been diagnosed with sleep apnea, it is imperative that you stop smoking. Smoking swells up your upper airways, which can worsen your sleep apnea symptoms. If you are struggling to quit, join a program, or try using nicotine-replacement therapy, such as patches. The first month is the hardest part. The strength of the cravings will then decrease as the nicotine begins to leave your system.
Don’t leave your CPAP machine behind if you’re a sleep apnea sufferer headed out on a trip. You never should go a single night without your CPAP. Your machine should include a padded travel bag. You can transport your CPAP machine with you away from home.
Curb drinking heavily 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. Quit drinking, or have only one drink a few hours before bed. This can keep alcohol from messing up your sleep.
If nothing you are trying is improving your sleep apnea symptoms, you should talk to your doctor about some of the more drastic treatment options that are available. Standard treatment vectors of sleep apnea do not work for certain individuals, and they wind up going in for surgical options. These can include tonsil removal and airway enlargements.
Sleep apnea may make you feel anxious. Take a warm bath before bed to calm down and induce good sleep. A hot bath will reduce your tension and make you feel more relaxed. This will help you get to sleep and stay asleep rather than having constant sleep apnea interruptions.
Use tongue and throat exercises as a way to combat sleep apnea. The process is to simply press the tongue against the roof of the mouth and maintain this for at least three minutes. This should strengthen both your tongue and throat muscles, which helps them to not relax while you’re asleep.
Sometimes you might just need to do a few simple things to help with your sleep apnea. Set up a regular bedtime for yourself and go to sleep each night at around the same time. Make your bedroom conducive to getting a good night’s sleep. If your room is not, insomnia might set in.
Back sleeping can aggravate the the symptoms of sleep apnea, so always sleep to one side of your body. Sewing a pair of balled up socks or a tennis ball onto the back of your PJs will help prevent rolling over. This will cause discomfort if you roll over onto your back.
If you have sleep apnea, it is important for you to do all you can to improve the quality of your sleep. One way to mitigate this effect is to sleep on a regular schedule. Go to bed at a specific time, and get up at a specific hour, and try to maintain a regular sleeping schedule. You will help reduce the likelihood that your sleep apnea worsens.
There are many simple remedies available to anyone who is dealing with sleep apnea. Stick to a regular, set schedule and go to bed at the same time each night. Ensure that your room is set up for comfortable resting, also. If your room is not comfortable, you will probably have difficulty sleeping night after night.
The precise effect that causes sleep apnea is a shortage of oxygen during night-time breathing. For this reason, it’s better for people with sleep apnea to stay out of areas of high elevation. At higher elevations, there is less oxygen available. If you can avoid sleeping in higher elevations then that is best for you.
Throat exercises have been shown to help with the symptoms of sleep apnea. They tone and strengthen the muscles, giving you more control over them. Try to move your tongue up and down and flex your throat muscles as one type of exercise. You should practice this exercise once daily.
Find a mouth piece that will work for you or get fitted for one. These can help take care of any problems with your airways, which are usually the culprit for sleep apnea. Improper jaw position can often be one of the root causes of sleep apnea, and a good mouth guard can solve this problem for you.
Sleep apnea is an issue of the throat, not your nose. So, if you can strengthen your throat muscles, you can actually reduce your problems. If you are interested in learning more about how to strengthen your throat, there are dozens of quick exercises that can be done.
You may benefit from a specially fitted mouth guard. If your jaw is small, you have an overbite, or any other jaw abnormality, consider having your dentist fit you with a custom mouth guard. Mouth guards fix your jaw alignment and this means easier night breathing.
Have a discussion with your sleep partner about how your apnea affects them. Most likely you’ve snored throughout the night and even awoken many times. Ask your loved one if your sleep apnea is causing a negative affect. Let your partner know that you plan to resolve this problem.
Clearly, sleep apnea can cause many serious health problems if it is not attended to properly. If you have sleep apnea, you should realize that you need to gain more knowledge about why. Review the tips presented here and apply them to your daily life to experience a lessening of your sleep apnea symptoms.
Don’t use opioid or narcotic medicines if you suffer from sleep apnea. These medications can lower your oxygen level if you have a normal sleep cycle. Too little oxygen can lead to cell death and a potentially fatal situation.