Do you wonder why you don’t feel well rested even when you sleep for the recommended 7+ hours each night? If other possibilities have already been investigated, you might indeed be afflicted with sleep apnea. You don’t have any reason to worry; just read the advice in this article.
If a person is severely overweight, they are much more likely to develop sleep apnea. If this applies, it is is important to shed some excess weight. The simplest way to take off the weight is to eat fewer calories and engage in daily exercise. Taking carbohydrates out of a diet is something that studies show helps people lose weight.
Overweight people are more prone to suffering from sleep apnea. In these cases, simply losing the extra weight can alleviate the symptoms. A logical weight loss program that includes a restrictive, yet healthy diet together with a sensible exercise routine is necessary. Restricting carbohydrates has shown to be a big help in losing weight.
Talk to a physician about the right CPAP machine for you. You should take the size and potential to make noise into consideration. Quality CPAP machines are nearly noise-free and easily fit on a bedside table. The doctor will know which manufacturers offer the best machines.
Talk to your doctor to find out if a sleep mouth guard will work for your apnea. You might have a narrow breathing passage, recessed chin, or small jaw naturally that can worsen sleep apnea. You can overcome these difficulties and experience much more restful sleep by using a custom-fitted device to keep your jaw and airway properly aligned.
Sleep on your side. Some sleep apnea patients lay on their backs. Sleeping on your back can cause the tissues in your mouth and throat to block your airway. Sleep on your side to keep your airways straight. A large body pillow can help keep you from rolling to your back in the middle of the night.
Lose weight if you need to. It is widely known that being overweight is the cause of sleep apnea for some people. If you are obese, even shedding 25 pounds can provide a drastic improvement in your symptoms.
Do not take sleeping pills if you have sleep apnea. Sleeping pills can interfere with your throat muscles and with your airway. Sleeping pills could cause injury or death if your sleep apnea is particularly severe. It can be difficult to stay asleep when you have sleep apnea, but you need to use other methods, such as a CPAP.
Sleep while on your side. Don’t sleep on your back. The tissue in your throat and mouth can wind up obstructing your air passage when you sleep on your back. It is best to sleep on one of your sides or your stomach. If you usually sleep on your back, make a conscious effort to change your ways.
If you suffer from sleep apnea and you use a CPAP, carry your medical ID. You don’t need people questioning you and your device all the time, so it makes it easier when you bring your medical ID. The ID must say that you have apnea, use a CPAP machine, and specify what pressure the machine is set at.
Without a partner in your bed to tell you how you sleep, you may not know that you experience sleep apnea. Record yourself to get a better picture of what is happening while you sleep. The video needs audio too so that the doctors can hear the noises you make.
Treat any sinus or allergy problems you might have if you do have sleep apnea. It’s already hard for you to breathe when you sleep due to your condition. You really don’t want anything else impacting your air flow during sleep. It is important to keep your airways open and free from mucous and debris.
Consider a snoring device. When the airway is mostly closed, snoring occurs. Apnea on the other hand, occurs when the airway is completely closed. This is why it makes perfect sense as to why this might work for you. Anti-snoring devices can help to reduce your sleep apnea symptoms as you rest.
Your physician may want you to write in a log or journal about your sleep, in order to check to see if you have sleep apnea. In it, you’ll record the number of hours you sleep, as well as any symptoms you have during the night. Ask your partner to note anything unusual noticed during the night while you were sleeping. That helps the physician determine whether your symptoms are, in fact, sleep apnea.
While you should always see your doctor to be diagnosed with sleep apnea, there are self-help options you could try. If you lose weight and quit smoking you will be able to combat sleep apnea. It is also important to avoid consuming alcohol, caffeine and heavy meals at least two hours prior to going to sleep.
Adding a chin strap to your CPAP routine can help to keep your mouth closed as you sleep. The chin strap is a fabric strap that supports your chin to keep your mouth shut. CPAP therapy will not work if your mouth is open, so try this simple device to see if it fixes the problem.
Avoid back sleeping when you have sleep apnea. Sleeping on one’s back makes the airways extra vulnerable to blockage; this is why most sleep apnea sufferers are also habitual back-sleepers. To prevent yourself from rolling over while you sleep, use pillows or cushions.
Don’t forget to bring your CPAP along when you need to stay in the hospital. While a hospital will have CPAP machines, you may be much more comfortable with a machine that already fits you well. The settings will be prepared and you won’t have to adjust the pressure. This will facilitate your CPAP therapy during your hospital stay.
Sleep apnea will not disappear all by itself, you must have it treated. Some things work for people and some do not. Shedding pounds can help people who are overweight, but not all sufferers have pounds to lose. CPAP machines and other non-invasive therapies have worked for millions of apnea sufferers. Some decide to go under the knife to get the airway relief they require. It doesn’t matter which treatment you get, as long as it is effective for you and helps you find the quality of life you are missing.
Start playing wind instruments. The music is enjoyable and helps to strengthen the muscles that you use to control your breathing. Toning the throat and neck muscles will give you more control over your sleep apnea.
Use nasal spray if you have a nose issue. You can experience a few nights of untroubled sleep using such a product. Do not use nasal spray over long periods of time: this could damage your nose and cause irritation. Check out all the different options while at your pharmacy.
Back sleeping can aggravate the the symptoms of sleep apnea, so always sleep to one side of your body. Something with an odd shape sewn into your sleeping attire can prevent you from returning to the back position whilst sleeping. You will not want to lay on your back on these objects.
Never sleep on your back if you experience the symptoms of sleep apnea. Most sleep apnea patients spend the night on their backs and that can interfere with the airways. To prevent yourself from rolling over while you sleep, use pillows or cushions.
Someone who suffers with snoring or sleep apnea should think about taking up a wood instrument. This not only can help soothe your body, but it can also reduce the symptoms of sleep apnea. Learning this skill will assist you in controlling your breathing patterns.
One helpful strategy to control sleep apnea is to begin playing a wind instrument. Wind exercises will help exercise and strengthen your throat muscles, which will help you breath in the middle of the night. Strengthening and training your throat muscles will help you gain control of them and help them stay in place as you sleep. This will have a positive effect on your sleep apnea.
Try taking a soothing bath before you go to bed to reduce anxiety. Soaking in a warm bath relaxes your muscles and reduces your stress. Due to this effect, you can sleep easier and more comfortably without getting interrupted by apnea.
Sleeping face-up can worsen sleep apnea symptoms, so make an effort to face sideways when sleeping. Simply sew a pocket onto the back of your sleep clothing and put a tennis ball inside the pocket. This will help you to keep from laying on your back while you are asleep. This makes it very uncomfortable to sleep while lying on your back.
You may be unaware of your snoring or breathing problems that could be sleep apnea. General daytime sleepiness may be a sign of sleep apnea, so let your doctor know if you are experiencing this. This could be a problem of sleep apnea, even when you have no idea that you’re getting up at night gasping for air.
IF you have sleep apnea you can do exercises with your throat that may help. These exercises strengthen the muscles surrounding the airway, which makes them less prone to collapsing. One example would be pressing your entire tongue against the top of your mouth, holding it there for multiple minutes and then letting go. Consistently do such exercises for the best results.
If you suffer from sleep apnea, you probably have anxiety. As a result, try taking a relaxing bath right before you go to bed. A good hot bath before sleep helps to relax the mind and the muscles. This should provide you with an easier and faster way to sleep, reducing the chances of sleep apnea interfering and causing misery.
Don’t drink alcohol, particularly right before bed. Consuming alcoholic beverages will only increase your symptoms because it will cause your throat muscles to descend closer to your esophagus. You don’t have to give up alcohol entirely; just shy away from drinking close to bed time.
Do you feel like you can tackle sleep apnea now? You will sleep much better if you put what you’ve learned in this article into practice. Keep in mind it takes time to see real results with something like this. If you keep at it, you are likely to see good results over time.
Technically they define sleep apnea as lacking of oxygen while you are sleeping. Therefore, it makes sense to prevent sleeping at high elevations. As oxygen levels decrease at higher elevations, this would seem to affect the sufferer of sleep apnea. If you are able to avoid sleeping in the mountains or on an airplane, you should.