You should treat sleep apnea before it becomes a huge burden. Not having enough sleep can pose a lot of problems. In this article, we present methods of addressing sleep apnea to allow yourself to sleep well and live well.
Losing some harmful vices to fight off sleep apnea. Few things are worse for sleep apnea than drinking and smoking. Drinking depresses the respiratory system and can cause severe breathing issues. Smoking can create carcinogens inside of your lungs, which can damage them later on. These are both habits which can make sleep apnea worse.
Your doctor may recommend a mouth guard to help ease the breathing problems associated with sleep apnea. You could be dealing with a narrow breathing airways, or a small jaw which can all make the problems of sleep apnea much worse. You can get better grade rest at night using special devices that make alterations to your sleep positions so you wind up with better jaw alignment and posture.
Slim down if you’re heavy. Sleep apnea and obesity are often tied together. 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.
Regular practice on a wind instrument can minimize some of your sleep apnea symptoms. Researchers in Germany have suggested that the didgeriddo can improve upper airway muscles. These muscles are the key to dilation of the air passage and proper breathing as we sleep. Because of this, playing it regularly can help you breathe better when you sleep.
Be sure to eat well and maintain a proper weight to help control your sleep apnea. A lot of sleep apnea sufferers are shocked by the role that a bad diet has in their affliction. Research indicates that less nutritious food may exacerbate sleep apnea.
Avoid drinking alcohol to excess. Alcohol has a relaxing effect on all your muscles. You might like the feeling, but it can contribute to or cause sleep apnea. Your throat muscles become relaxed and cause your airways to become blocked. If drinking is an important part of your life, restrict the amount of alcohol you consume and drink it earlier in the day.
Sleep apnea sufferers often benefit from laying on their side during sleep. Sleeping on your back does not allow enough air to get into your airways. Do your best to fall asleep while on your side in an effort to reduce the symptoms of your apnea.
In an effort to better diagnose your apnea problem, your physician might want you to maintain a sleep log. You simply log the amount of hours you’re sleeping each night, and mentioning other symptoms too. Your partner can let you know if you snore too loudly, jerk your limbs, or stop breathing. This can help the doctor determine if you actually have sleep apnea.
Test out sleeping on the side. It’s not uncommon for many with sleep apnea to sleep while laying on their back. If you sleep on your back, you can cause your throat and mouth tissues to block the airways. You will breathe easier if you sleep on your side. Put a pillow on your side if you always find yourself moving around during sleep.
Losing weight is a simple and proven effective method of decreasing your chances of suffering from sleep apnea. Many people have corrected their apnea by losing weight. Loosing even a little weight can allow you to breathe more freely and get a good night’s sleep.
A good physical exam, and a look at your family history, can quite often easily determine sleep apnea’s presence. Your doctor might also choose to study you while you sleep. After studying this information, your doctor may send you to a specialist if necessary.
Use a device that is aimed at helping you with snoring. Snoring is when you have your airways come to a partial close while air is coming through, while apnea is actually when your airways are closed all the way. One device can help with both. You could find yourself reducing your apnea with anti-snoring devices.
Stick to a schedule when it comes to your sleep. An irregular sleep pattern only aggravates the sleep apnea condition. You can retain your health and daytime energy and focus by keeping a regular sleep schedule. The most important adjustment to make is to go to bed and get up at the same time every day.
Weight loss can make a huge difference in sleep apnea symptoms. If your sleep condition is caused by obesity, weight loss may solve your problem completely. Getting thinner will lower the amount of pressure on your trachea, which means more air will get to your lungs while you sleep.
Proper Pressure Level
Avoid alcohol when you have sleep apnea. Drinking can overly relax throat muscles, causing blocked airways and snoring. Try to quit drinking altogether, or make sure you’re not having too many drinks prior to going to sleep. In this way, the alcohol will not disturb your sleep.
You may benefit from wearing a medical bracelet that explains your sleep apnea, the treatment your are undergoing for the condition and the proper pressure level for your CPAP. It may be a vital piece of information if you need emergency medical care and unable to give that information. Your ID should clearly inform medical personnel of your sleep apnea condition. Include the fact that you’re using a CPAP machine and indicate the proper pressure level it operates at.
Getting a CPAP machine is no cause for concern or embarrassment. Use it when you need to, and make others aware that it is necessary to your health and well-being. Using this machine is for your own good, and anyone who pokes fun at you for needing it should probably not be your friend.
Consult with your doctor about surgery if you find that none of the less invasive options are helping with your symptoms of sleep apnea. Some people do not respond to conventional sleep apnea treatment options and consequently, as a last resort, they have to undergo a surgical treatment option, such as removing of the tonsils or adenoids, or enlarging of the airway.
Go to sleep on your side because sleeping looking straight up can make sleep apnea worse. Some people sew a tennis ball or other lumpy object into their pajamas to keep from rolling on their back. It does so by making it intolerable to sleep on your back.
If you have sleep apnea, be proactive about finding and following treatment options. You may find that your symptoms will only get worse if you avoid developing a plan with the advice of your doctor. Do not let it get worse. Go to a doctor and follow his or her recommendations. Sleep apnea can be controlled with proper attention.
Weight loss can make a huge difference in sleep apnea symptoms. Sleep apnea is correlated with being fat and having a large neck. Shedding some unnecessary weight can really cut down on the pressure airways receive, which means you get easier air flow and breathing during your sleeping hours.
Many people find that throat and tongue exercises are highly beneficial for sleep apnea treatment. Exercising strengthens the throat muscles and lessens the likelihood of collapse. One of the many examples is to press the whole tongue to the roof of your mouth, hold it for three minutes and then release. Do this once a day.
How you sleep can determine how many sleep apnea occurrences you have. This is the reason why it’s vital to sleep in a proper position each night. Use a foam wedge or body pillow to lift your upper body. Another option is raising your bed’s top a minimum of four inches.
Try sleeping on your side instead of your back. Sleeping in this position increases the odds that your airways will collapse at some point, which will cause sleep apnea. To avoid the affects of gravity, sleeping on your side gives the best results.
If you are going to be on a plane a long time, then get in touch with the airline company to inform them that you need your CPAP machine for sleeping. 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. You should always tote a power adapter when you are visiting a foreign country.
Since sleep apnea is actually a throat problem and not a nose problem, strengthening the muscles in the throat can be a great way to reduce apnea issues. If you want to learn more about these types of exercises, many exercises are available.
Many people who sleep on their back typically experience sleep apnea. If this is your situation, you should think about different sleeping postures. It’s been proven that you can sleep more comfortably by sleeping on one side if you have sleep apnea.
Some people become anxious due to their sleep apnea and make the mistake of taking sedatives before bed, which can be dangerous for apnea sufferers. Take a warm bath instead. A good hot bath before sleep helps to relax the mind and the muscles. By doing this, it will probably be easier to fall asleep, which will lead to a better night of sleep, rather than a night filled with constant interruptions from flare-ups of your sleep apnea.
If you have issues with poor sleep or waking frequently during the night, have your family doctor evaluate you for sleep apnea. There is no room for guessing when it comes to getting a restful night’s sleep. Give your doctor a list of your symptoms. This will help determine what is causing the problem and the appropriate treatment.
If you suffer from sleep apnea, try sleeping in a position other than on your back. Falling asleep on your back can create airway restrictions that prevent sound sleep. Do what’s necessary to sleep sideways, even if you have to use pillows or other items to force the issue.
The technical definition for sleep apnea is simply lacking oxygen when sleeping. As such, higher elevations can be a disaster for a sleep apnea sufferer. High elevations decrease oxygen flow, which is bad for a sleep apnea sufferer. If you are able to avoid sleeping in the mountains or on an airplane, you should.
It is important that you get enough sleep every night. Use this article as a guide to help you get your sleep apnea under control and get the sleep you need.
Find a way to get peer support. Sleep apnea is a condition that doesn’t affect many people. Your friends and family may be supportive, but can’t always know what you are going through. Search out a local support group for people with sleep apnea. Should you not want to meet in a group, online forums can offer great advice and support from others who also suffer from sleep apnea.