Any intrusion to your peaceful sleep can prove nightmarish, but the prospect of sleep apnea is particularly terrifying. The good news is there are many ways to address that problem. To get yourself on the road to healthier, more natural sleep, take a look at the handy advice presented here.
There are some bad habits that should be stopped because they make sleep apnea worse. Smoking cigarettes and drinking alcohol are a big problem for people who have sleep apnea. Alcohol can put you into a very deep sleep and depress your respiration. Smoking inserts carcinogens into the lungs, which eventually damages them. Your sleep apnea symptoms will improve if you give up both of these unhealthy habits completely.
If you have been prescribed a CPAP for sleep apnea, make an honest effort to use it at least four hours a night. Many folks have difficulty adjusting to the CPAP in the beginning. In order for your CPAP therapy to be effective, you need to use it at least four hours a day. If you are having difficulty adjusting to it at first, try to make sure you at least use your CPAP four hours each time you sleep.
Being overweight can be a cause of sleep apnea. If this is a problem for a person, then weight loss is recommended. Diet and exercise can do wonders to treat this condition. Research has proven that reducing the number of carbohydrates one consumes throughout the day helps people in losing weight.
Make sure you have something with you at all times that explains that you suffer from sleep apnea and you use a CPAP. If you are in need of medical attention, it is important that the people helping you realize you have sleep apnea and use CPAP therapy. The information on the card should mention your sleep anea and include the full details of the treatment you regularly use.
If you are carrying a few extra pounds, it may be time to lose them. Although it might not be the main cause, being overweight makes sleep apnea worse. Alternatively, if you shed twenty five pounds you can see a tremendous improvement in the symptoms of sleep apnea, especially if you are dealing with obesity.
Sleep Apnea Symptoms
Eating right can keep you healthy and well rested. One of the main factors contributing to sleep apnea is being overweight, caused by poor eating habits. Research indicates that less nutritious food may exacerbate sleep apnea.
An excellent method of reducing your sleep apnea symptoms is simply losing some weight. A lot of people find that if they shed weight they will help the apnea. Even small amounts of weight loss have been shown to improve sleep apnea symptoms and open up the throat and airways.
Try to sleep on your sides to keep sleep apnea from ruining your sleep. When we sleep on our backs, the nasal and throat passages are more prone to obstructing the air-ways. Try to fall asleep in a side position, and discover if that relieves your sleep apnea tonight.
Take what steps you can to reduce the risk factors of sleep apnea you’re subject to. Some factors are unable to be altered. Yet some risk factors are controllable, for example heaving drinking, smoking, and being obese.
If you are dealing with sleep apnea, you never want to take any sleeping pills. The muscles in your airway may become too relaxed. Though they may help you sleep, you need the ability to wake should your airway colse too much.
It’s imperative that you see a doctor for a proper diagnosis when it comes to sleep apnea. But some people find that they can be responsible for their own treatment. If you lose weight and stop smoking, these are good decisions, especially if sleep apnea is a problem for you. You will also want to avoid alcohol, caffeine or heavy meals within a couple hours of going to bed.
If you have a CPAP machine, carry your medical ID. This will let emergency personnel and others know you use a CPAP for sleep apnea. This ID should say that you have apnea, that you use CPAP, and that your machine has to be set at a certain pressure level.
Don’t sleep facing upwards if you are a sleep apnea sufferer. Most people with sleep apnea habitually sleep through the night on their backs. This causes the throat muscles to collapse, blocking the airway. Use whatever means you can to keep from rolling on your back. Pillows can help and some people even sew a tennis ball into the back of their night clothes.
Losing weight is a simple and proven effective method of decreasing your chances of suffering from sleep apnea. A lot of people find that if they shed weight they will help the apnea. Even a few pounds can help your sleep apnea symptoms.
If you suffer from sleep apnea, and you use a CPAP, check with your doctor about a heated humidifier. When your sleeping in conditions of warm and moist air, you will most likely adhere to the CPAP therapy. A lot of CPAP machines have humidification standard now, so ask your doctor for a model like that.
Don’t use more than one standard pillow. An over-sized pillow, or a pile of multiple pillows, can alter your sleep position with negative impacts on your ability to breathe freely. Pillows that lift your head can cramp the airways that you need to be open to be able to breathe properly as you sleep. You can minimize the impact your sleep apnea has by using just a single pillow in bed.
You can lessen the sleep apnea symptoms you are experiencing. Some of these are unavoidable, like gender or genetics. However, many other risk factors can be cut out, like being overweight, a smoker or a heavy drinker.
Many people with snoring issues or minor sleep apnea can find relief by learning to play a wind instrument. In studies, wind instruments have proven beneficial to reducing the symptoms associated with sleep apnea. Just as working out helps to make other muscles in the body stronger, playing an instrument will help make the muscles in your mouth and throat stronger.
If you are still smoking then you must stop – now. Smoking can cause the upper airway to swell, which exacerbates sleep apnea. To quit, try using nicotine replacement treatment or a cessation program. For most individuals, the first month is the worst. Once you are past that point, your nicotine cravings lessen drastically.
There are a number of solutions available, many of them relatively simple. Try setting a regular bedtime and wake time. Keep your bedroom comfortable and calm for the most satisfying sleep. If it is uncomfortable, you might not be able to fall asleep.
Exercising your tongue can help with your sleep apnea. Press your tongue on the roof of your mouth, hold it there for at least three minutes. This strengthens the muscles throughout the airway passage and minimizes the likelihood of them interfering with breathing and sleep.
Search for effective treatment options to address your sleep apnea. Putting off a doctor’s visit could lead to a worsening of conditions over a period of time. Don’t allow your lack of sleep and snoring problems to become unbearable. Consult your physician immediately if you experience symptoms associated with sleep apnea.
Play wind instruments. The music is enjoyable and helps to strengthen the muscles that you use to control your breathing. Training these muscles will strengthen them and may help you to control them while you sleep and thus lessen your sleep apnea symptoms.
If you suffer from sleep apnea, consider being fitted for a corrective oral device. This is due to the fact that the jaw on some people is configured in such a way that the air passages are narrowed. A sleep mouth guard can change the position of these things while you sleep to help lessen sleep apnea symptoms.
A major factor of sleep apnea is how you sleep. That is why it is important to sleep in the best position. If you must sleep on your back, elevate your head and the top half of your body slightly. An even better idea is to lift the top part of the bed by about four inches, if you can.
Whatever you do, don’t sleep on your back. If you need to prevent yourself from turning to your back, try sewing a tennis ball into the back of your nightwear. You can sew a pocket onto the back of your pajama shirt to put the ball or socks in.
When you think you may be a sleep apnea sufferer, it’s important to talk with a physician so they can schedule you for a sleep testing, if necessary. A sleep lab can tell you if your sleep apnea is a correct diagnosis for you or whether something else is going on. They can also recommend what will be helpful to your situation. Then, you can find the right treatment for your situation based off of the facts.
If you are going on a long plane trip, call the airline you will be traveling with to ensure that you can bring your CPAP machine on the plane. You’ll find that most airlines are quite accommodating to this kind of medical necessity; they’ll seat you in a place where you have all the room you need. If you are flying to a foreign destination, bring along a power adapter.
Life is hard enough to deal with without the added stress of feeling tired and having no energy throughout the day. Use the tips presented here to make sleep apnea a thing of the past and face each day with plenty of energy.
Throat exercises have been shown to help with the symptoms of sleep apnea. Your muscles become stronger with these exercise, making the airways less likely to collapse. One example is pressing your tongue onto the roof of the mouth and holding onto it for about three minutes before releasing. Make sure you do this once during your day.