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. The symptoms of sleep apnea should be taken seriously and should be discussed with your partner. Continue on to learn about some helpful tips on sleep apnea.
Overweight people are more prone to suffering from sleep apnea. If you suffer from sleep apnea and are overweight, try losing a few pounds. They should follow a sensible weight loss plan, usually involving a restricted calorie diet combined with exercise. Some studies suggest that limiting carbohydrate intake can lead to weight loss, as well.
Talk to your doctor about a CPAP device if your sleep apnea is severe. Factors such as the machine’s noise level and its size are important to consider. Some of these machines are really small and barely make any sounds at all. The doctor would be able to guide you to the right one to use.
Do you smoke and drink? Eliminate bad habits. Both have a negative influence on your air passages. Smoking can cause your airways to swell up while alcohol will make your airway more relaxed, which can cause sleep apnea. Avoid second-hand smoke and do not drink immediately before going to bed.
Do you smoke or sometimes drink? Get rid of these bad habits. Smoking irritates your air passages, making them narrow. Alcohol can relax airways while smoking can cause them to swell, both of which can cause you to have sleep apnea. If losing these habits is not possible, then at least limit yourself before going to bed.
If you have sleep apnea and drink or smoke, try quitting to improve your symptoms. These habits can cause your throat muscles to relax or swell, increasing sleep apnea. Quitting these habits may help you avoid costly and invasive surgery in the future.
Try out different things besides pills to help you sleep. The muscles in your throat relax too much when you use a sedative like sleeping pills, (or alcohol) and your airway is much more likely to collapse during sleep. Natural sleep aids, such as melatonin, are much safer. Speak with your health professional about something that can help you sleep without harming your breathing patterns.
Lose some weight if you’re heavy. Research has shown a clear link between sleep apnea and obesity. Consequently, it is therefore possible that losing just twenty-five pounds could result in a dramatic improvement of your sleep apnea symptoms if you are currently suffering from obesity.
Avoid sleeping pills when you suffer from sleep apnea. These pills can cause your throat muscles to relax and keep your airways from properly functioning. Avoid them at all costs to prevent yourself from hurting your body any more.
Use a fitted sleep apnea mouth guard. These guards are designed for patients with sleep apnea. This is a good alternative to using the CPAP machine. The device assists you by keeping your airways open while offering stability for soft tissue.
If you’re a sleep apnea sufferer undergoing CPAP treatment, don’t forget to take your machine along if you’re going to the hospital. It is critical to have your CPAP available to you, along with your mask at all times. It will already be at your personal settings and pressure, and be the mask you know you can sleep in. This will make continuing your CPAP therapy much more tolerable.
Try to keep a sleep schedule if sleep apnea is an issue in your life. Your condition is already disrupting your nightly sleep cycle. 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. So try and get into bed around the same times every night.
Alway travel with your CPAP machine if you suffer from the symptoms of sleep apnea. Using a CPAP is essential every night for those of you living with sleep apnea. Most machines come with a bag that they can be transported safely in. Use this for easy travel with your CPAP device.
Shed pounds if you want to get rid of your sleep apnea. Lots of people have found they can eliminate their sleep apnea by dropping all their excess fat. Even losing a little weight can improve sleep apnea by opening the throat and airway, because there is less pressure on the neck.
Stop snoring devices are often helpful in treating sleep apnea. Snoring is caused by your airway closing; apnea is when your air passage has closed all together. Therefore, it is only sensible that a stop snoring device might also help with sleep apnea. Anti-snoring devices can help to reduce your sleep apnea symptoms as you rest.
Stick to using just one normal sized pillow as you sleep. The use of multiple cushions, or very large pillows, can throw off your sleeping posture and inhibit your breathing. This makes you sleep in a way that makes it hard to breathe. Because of this, you should really just have one good pillow to help with symptoms of sleep apnea.
It is better to sleep on your side if you have sleep apnea. Many individuals afflicted with sleep apnea are back sleepers, which just boosts the chances that their airways collapse. Lie on your side and support yourself with pillows to avoid rolling onto your back.
Nasal sprays can help you sleep when your nose is being a nuisance to you. This product should help clear your airways for a night or two. Don’t use the product over a long period of time, though; that could cause damage to your nose. Take a trip to the drugstore and find a nasal cleaner that suits you.
If you are a sleep apnea sufferer, it is best to avoid drinking alcohol. Drinking can overly relax throat muscles, causing blocked airways and snoring. If you are going to drink, have only one a few hours before bed. You’ll be less likely to suffer from alcohol-related sleep disturbances this way.
If sleep apnea is causing you anxiety, soak in a bath before bedtime each night. A hot bath will reduce your tension and make you feel more relaxed. Therefore, you can sleep better without waking up because of apnea symptoms.
Cut down on your chances of developing sleep apnea. Be aware that certain risk factors, like gender and genes, cannot be changed. Some other risk factors should be changed, such as drinking too much, smoking or weighing too much.
Throat exercises can help strengthen your muscles and fight sleep apnea. These exercises strengthen the muscles surrounding the airway, which makes them less prone to collapsing. A great example is to press your tongue against the top of your mouth, holding it there for three minutes, and releasing it. Do this exercise once each day.
Patients who suffer from sleep apnea might want to consider losing weight as a means to relieve the symptoms. Sleep apnea is correlated with being fat and having a large neck. Losing some weight can help improve the amount of air you can take in.
If you have sleep problems, then consult your doctor to find the root of them by getting a comprehensive sleep study. This procedure will let you know if you’re suffering with sleep apnea and what you are dealing with. Following that, you can begin to treat the problem.
Toning up your throat muscles is in fact an excellent way to deal with your sleep apnea; the condition originates from the throat rather than the nose. You can learn a bunch of exercises that can help you get rid of sleep apnea.
If you can’t see a doctor about your sleep apnea, you can still do some things to help yourself. Anyone can enjoy better health from quitting smoking and dropping some unwanted pounds, but anyone afflicted with sleep apnea can really benefit from these lifestyle changes. Keep the last two hours before bed free of heavy meals, caffeinated beverages or alcoholic beverages.
Play a wind instrument. Longer wind instruments that require more air are best for strengthening throat muscles. Playing these instruments helps you learn how to control your breathing. In addition, they exercise your airway muscles, which strengthens them. Once you have played these instruments, you will find that your muscles are better trained and strengthened which can bring relief from apnea.
People that have sleep apnea need the help of a doctor. Each patient is different and what works for one person may not work for another. Weight loss can ease sleep apnea for many people, even though apnea can be experienced by thin people too. You can use options like CPAP machines to help you sleep at night. However, there are people who prefer surgery over apparatus. Which ever way you go, the key is to get it treated so you can live a peaceful life.
Cut down or avoid alcohol completely, especially right before going to sleep. Alcohol can worsen a lot of sleeping disorders, sleep apnea included. In addition to weakening the nervous system, it can also make the sleep apnea worse. This can make it harder to wake up if you happen to stop breathing. When this happens, death could result quickly.
Excessive use of alcohol or illicit drugs can also cause increased problems for those who have sleep apnea. Drinking can overly relax throat muscles, causing blocked airways and snoring. You should either quit drinking, or try and limit it to an occasional drink before going to bed. In this way, the alcohol will not disturb your sleep.
Seek out a support group. Sleep apnea is not as common as you may think. While you may want to talk about it with people you know, they may not be able to relate. There are many support groups for apnea sufferers. If you are shy, check out online forums to get support and ideas for others with sleep apnea.
Consider a mouth guard. If you have a small jaw, or an overbite, you should let your doctor design a mouth guard for you that will be custom made to fit any jaw issue you have. If you do this, your jaw will sit better and you will breathe more easily.
This article has given you some great advice to think about and discuss with others. Ignoring sleep apnea is probably the worst decision, with regards to your health, that you can make. Share the information from this article with those around you. Make sure you and your loved ones are educated when it comes to sleep apnea.
There are a few things you can try if your CPAP therapy is drying out your mouth. Most CPAP machines have an adjustable humidity setting to help keep your airways properly moisturized. You can also use a mask that has a chin strap, which keeps your mouth closed, preventing the leakage of air.