Many people get insufficient or low-quality sleep, but many don’t realize that the root of the problem might be an identifiable sleep disorder. Sleep apnea can be one of these disorders and is caused by the airway being blocked while sleeping. If you are not continually getting restful sleep, then it may be that you are suffering with sleep apnea.
Excessive weight can be a major contributor to sleep apnea. If this is the case, a sleep apnea sufferer should try to lose weight. Exercising and following a regular weight loss plan is the best strategy. Taking carbohydrates out of a diet is something that studies show helps people lose weight.
Sleep mouth guards can benefit you if you suffer from sleep apnea. These can help you breathe better and clear your airways. Talk to your physician about a mouth guard you can wear during sleep to help you control your condition.
If you are obese, start a weight loss program. It is widely known that being overweight is the cause of sleep apnea for some people. Losing twenty five pounds is enough for even the most obese of sleep apnea sufferers to experience some relief of their symptoms, and you may well experience positive results with more modest losses.
Refrain from consuming alcoholic beverages as much as possible, especially at bedtime. Consuming alcohol causes your muscles to relax too much. While this might often be a desirable side effect of drinking, it can also cause sleep apnea. Alcohol relaxes throat muscles and can make it difficult to keep the air passage open. If you feel you must drink, try not to do it as often or before you go to sleep.
If your weight is higher than it should be, reverse that. Studies have found a correlation between sleep apnea and obesity. If you are obese, lose at least 20 pounds to see if it makes a change for the better with your sleep apnea. It will also help ward off other medical conditions, too.
Sleep apnea is no joke. If you suspect you may have it, it is important to see your doctor right away. After diagnosis, you may be referred to a sleep specialist who may order a home study using a portable monitor. In this way, the specialist can assess your condition accurately.
Keep a regular sleeping schedule to lessen the symptoms of sleep apnea. An irregular sleep pattern only aggravates the sleep apnea condition. A natural pattern of sleep will help you gain your health back and also avoid daytime sleepiness. The best thing you can do is to be sure you’re going to sleep and getting up every day during the same time.
You may not even realize you have sleep apnea. If you have no wife or husband to tell you, you be unaware you stop breathing at night. One way to check out your sleeping habits is to train a video camera on yourself. Make sure you have audio on your video so you and your doctor can hear the noises you make in your sleep.
Do you travel? If so, then your CPAP should be carried along with you. When you have been diagnosed with sleep apnea, you should not go even one night without using your CPAP. You should have a travel bag that is padded that came with the machine. You can use this bag to allow you to transport your CPAP machine with ease when you’re not home.
Keep a diary of your sleep habits to show your doctor at your appointment for sleep apnea. All hours slept or spent awake should be recorded. Your partner can best inform you if your sleep involves jerking limbs, stops in breathing and loud snoring. This can help the doctor determine if you actually have sleep apnea.
Sleep Apnea Symptoms
If you’re dealing with sleep apnea, it’s important to set a regular sleep schedule for yourself. Your sleep disorder is already a sleep disrupter nightly. Using simple sleep hygiene techniques like this one will help you avoid health problems and falling asleep during the day. The biggest parts are going to bed and getting up at the identical times each and every day.
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. There are some people who cannot tolerate traditional methods of alleviating sleep apnea symptoms, leading to the need for surgical intervention to enhance their airway.
Don’t leave your CPAP machine behind if you’re a sleep apnea sufferer headed out on a trip. The effectiveness of the CPAP depends on nightly use, and if you have sleep apnea, it is essential to not miss even one night. You should have a travel bag to bring your CPAP with you. This can be used for transporting your CPAP so that you always have it, even when you’re not at home.
Shed pounds if you want to get rid of your sleep apnea. A lot of people find that when they lose weight, they no longer have apnea. Even a few pounds can help your sleep apnea symptoms.
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. Your CPAP is set to your specifications so it will be easier for medical staff to help you out because you already have your own device. It is already set to your pressure, and you will have the exact mask you are used to using every night. Even if you are hospitalized, you can seamlessly continue using your CPAP in this manner.
If your nose seems stuffy, apply a nasal spray. This will help to clear your airways temporarily. Most nasal sprays are not recommended for extended periods of time so use them sparingly. Talk to your pharmacist about your options.
You need to have patience when you realize you have sleep apnea. Some treatments work better for different people. Weight loss can ease sleep apnea for many people, even though apnea can be experienced by thin people too. Other options, including the use of a CPAP machine, have helped a great number of people curb their symptoms. Other people might just want to opt for surgery. Many non-invasive treatments are available to decrease the symptoms of sleep apnea and improve your quality of life.
If you have sleep apnea, you shouldn’t smoke. Smoking causes swelling in your upper airway, which negatively impacts sleep apnea. Quitting can be handled through a cessation program or even nicotine replacement programs. It is the initial 30 days that are the most trying. Then you get less cravings as more and more nicotine leaves the body.
You may find that anxiety about your condition worsens the effects of sleep apnea once you know you suffer from it; in this case bathing before you go to sleep may be helpful. The warm water will relax and soothe your muscles. Therefore, you can sleep better without waking up because of apnea symptoms.
If you have sleep apnea, you are not likely to realize it during your sleep. If you have experienced symptoms like exhaustion, sleepiness, or falling asleep when you drive, talk to your doctor. They may indeed point to sleep apnea, even if you aren’t aware that you are waking up gasping for air during the night.
Don’t drink too much if you have sleep apnea. Drinking exacerbates the airway constriction of sleep apnea by causing the muscles in your throat to relax. Don’t drink close to bedtime. Doing this will prevent alcohol from disturbing your sleeping hours.
Some sleep apnea sufferers can find relief with a mouth guard, nasal strips or weight loss. The reason for this is that some people have abnormally shaped jaws, which naturally narrows the airways. Using a corrective device can alter the alignment of the jaw while you’re sleeping, letting more air flow through.
If you suffer from sleep apnea, and you use a CPAP, check with your doctor about a heated humidifier. A humidifier will help keep the air moist for better breathing and to avoid chafing from the mask. If you think you may need to use a humidifier in conjunction with your CPAP machine, talk to your doctor first.
Many people think of sleep apnea as a problem surrounding the nose, but really strengthening your throat muscles is the key. Specific exercises and the regular use of your throat muscles may strengthen them and help relieve the symptoms of sleep apnea.
If you suffer from sleep apnea, consider being fitted for a corrective oral device. The reason for this is that some people have abnormally shaped jaws, which naturally narrows the airways. A corrective device will alter the jaw alignment and allow greater passage of air.
Do throat and jaw exercises. Sometimes sleep apnea is just dependent on weak internal muscles you have, so take the time to learn a few exercises that can help you deal with your apnea. If you master a few simple exercises, your condition can be impacted positively.
Many people have found that learning to play wind instruments is helpful for sleep apnea. The clarinet and flute are great instruments for treating sleep apnea. By practicing the breath control necessary to play a wind instrument, you tone and strengthen your throat muscles and thus improve your sleep apnea symptoms. Once you’ve been playing these instruments for a while, you may notice that your sleep apnea has improved. This is due to the improved muscle tone in your throat.
Sleep apnea can be worsened if you are tired for long periods of time. To deal with this problem make sure that you have a set sleeping schedule. Try to go to bed and get up at the same time each day. This will also help make sure that your sleep apnea doesn’t snowball into insomnia as well.
Stay away from alcoholic beverages close to bedtime. Alcohol makes many sleep disorders worse, including apnea. Alcohol is a central nervous system depressant. It worsens sleep apnea and can cause you to become dangerously unresponsive if you stop breathing. That can be deadly.
Do not drink any alcohol immediately prior going to bed. Your throat muscles become relaxed, and it makes it harder for you to breath during sleep. This does not mean you have to quit drinking altogether; just try not to have any before bed.
Daytime napping can help combat against sleep apnea. When you don’t get the proper sleep you need, it can cause a range of dangerous medical conditions over time. If you are excessively tired due to your sleep apnea symptoms, try to get a nap in during the afternoon to help you recoup the lost sleep.
Playing a wind instrument can help you strengthen your throat muscles. Your apnea symptoms may improve if you start playing the clarinet, the flute or some other wind instrument. When you play these instruments, you learn about air control and exercising the muscles in your airway, making them stronger. After playing for some time, you will start to get relief from sleep apnea because you have been training your muscles.
See a specialist. Someone who treats sleep apnea on a regular basis is going to be better equipped to guide you than your general practitioner. He or she can also provide you with advice about what’s going on with your body. They will also tell you of different ways to manage your sleep apnea.
Do not hesitate upon finding a diagnosis of sleep apnea, get help right away. Adequate nightly sleep is essential to health and happiness. Improve the quality of your life by applying these tips and improving the quality of your sleep.
Speak with a health professional if you believe that you may have sleep apnea. Sleep apnea can threaten your life and your day-to-day activities in it. If you feel tired during the day, or your partner complains about loud snoring, you may need to seek professional help for sleep apnea.