Disruptions during sleep can be bothersome enough; however, when you mix in sleep apnea, you are dealing with a much larger problem. Thankfully, there are many treatment options available to alleviate the symptoms of sleep apnea and lead to a better night’s sleep. The tips ahead are going to help you deal with sleep apnea.
If your doctor has prescribed a CPAP machine, try to wear it for about 4 hours every night. Sometimes it is hard for people to get used to the CPAP. Nonetheless, it will not be effective unless you wear it for a minimum of 4 hours nightly. Try two hours at first if you must. The next week you should increase that amount to 4 hours. In the end, you should never use it less than 4 hours per night on a permanent basis.
You have to get rid of a few vices to get through sleep apnea. Drinking and smoking are a couple of the biggest concerns. When you drink, your respiratory system is depressed and breathing becomes difficult. Smoking damages your lungs over time. Dropping both these habits entirely will help ease the symptoms of sleep apnea.
Sleep apnea is a serious health condition. If you experience symptoms of sleep apnea, don’t delay the conversation with your doctor. 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.
Your doctor may recommend a mouth guard to help ease the breathing problems associated with sleep apnea. Your symptoms could very well be exacerbated by congenital conditions like a small jaw, an over- or under-bite, or a naturally constricted airway. Specialty devices can rectify the minor deviations during sleep so that your jaw aligns and your breathing passage remains unobstructed, giving you a better night of uninterrupted rest.
Sleep on your side as much as possible. Many people who have sleep apnea also sleep looking straight up. The tissue in your throat and mouth can wind up obstructing your air passage when you sleep on your back. Breathing is much simpler when you sleep on one of your sides. If you tend to roll onto your back in your sleep, try propping yourself on one side with pillows.
Sleep apnea can be extremely tricky to diagnose yourself, especially if you sleep alone without a loved one to tell you about minor sleep problems you experience. Think about recording your sleep patterns. Remember to make a video with sound so your doctor can hear you snore!
Lose weight if you need to. It is widely known that being overweight is the cause of sleep apnea for some people. A loss of 10 or more pounds can significantly reduce our sleep apnea symptoms.
To help diagnose your sleep apnea, your doctor may ask you to keep a sleep log. This log is where you’ll keep track of how much you sleep during the night, and other symptoms you may experience. You can ask your spouse or a family member to let you know you how often you snore at night. This log will assist your doctor in diagnosing your condition.
If your doctor prescribes a mouth guard, make sure it is properly fitted. Mouth guards help keep your jaw in a proper position. These mouth guards are more comfortable than a CPAP. Invest into a mouth guard instead of having a loud machine keep others up at night.
Treating allergies or sinus issues is an issue of the first order. You already are having difficulty breathing at night due to your sleep condition. You have to avoid anything else that is going to affect your ability to breathe while you are asleep. You’ll experience a better night of sleep and reduce the odds of running into serious breathing difficulties if you take care of nasal and sinus issues without delay.
Sleeping on one of your sides when you have sleep apnea can help you sleep better. When lying on your back, your throat and nasal passages can obstruct your airways. Give sleeping on your side a try, and see if your symptoms improve.
A good way to help your sleep apnea might be to shed some extra weight. Sleep apnea symptoms can be reduced or eliminated by taking off those extra pounds. Just losing a few percentage points of your starting weight can dramatically reduce your symptoms of sleep apnea, as well create more space in your throat and air passages.
If you suffer from sleep apnea, you should avoid sleeping on your back. If you sleep on your back, your air passages may become blocked. Wedge a pillow in place to keep your body resting on your side while sleeping.
If you have sleep apnea and your mouth keeps falling open while you sleep with your CPAP every night, try wearing a chin strap. The chin strap holds your chin so that you cannot sleep with your mouth open; it is a tiny piece of fabric. Your mouth must remain closed in order to get the best results from your CPAP therapy.
Quit smoking if you suffer from sleep apnea. Smoking aggravates air passages. If you are struggling to quit, join a program, or try using nicotine-replacement therapy, such as patches. It is the initial 30 days after you quit that are usually the hardest. Once you are over that, you shouldn’t have as much trouble with cravings, as the nicotine has started leaving your body.
You should use only one normal-sized pillow each night to sleep on. Your sleeping position can be affected negatively by multiple pillows or an over-sized one. Sleeping in this way may prevent easy breathing. Because of this, you should only sleep with a single pillow to combat sleep apnea.
If you’re using a CPAP machine, see if you doctor can also prescribe a humidifier with heat. Using a CPAP can initially be hard to get used to, but the moist, comfortable air from a humidifier will make the therapy more soothing. A lot of modern CPAP machines have a humidifier on them; ask your doctor about it.
Devices intended to prevent snoring may be of some use. Snoring is caused by your airway closing; apnea is when your air passage has closed all together. One of these devices, therefore, targets both of these situations. If you have mild sleep apnea, an anti-snoring device may be enough to help with your condition.
Try not to feel embarrassed about getting treatment or using a CPAP machine. Make people aware that your life would be much worse with the machine. Also, don’t be afraid to use the machine in front of others, including friends and your spouse. Anybody who doesn’t understand doesn’t deserve your time.
If a person has sleep apnea and is overweight, they can often reduce their symptoms by losing some weight. Sleep apnea is linked to people who are overweight. Pressure on the neck is reduced with weight loss, making breathing easier while sleeping.
Your sleep position can impact the severity of sleep apnea. 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. If possible, try raising the bed by about four inches at the top.
It’s a good idea to try to sleep on your side rather than your back if you’re struggling with sleep apnea. If you want to prevent rolling to your back while unconscious, prop yourself up by sewing something lumpy into your pajamas. Even if you are sound asleep, you will not like the sensation of the ball in your back, and you will automatically move back to your side again.
Stop smoking as soon as you find out you have sleep apnea. Upper airways have a tendency to swell in smokers and increases the likelihood of sleep apnea. Try to find a program to help you quit smoking. Most people who have quit smoking report that the first month was the most difficult. Once you are past the first few weeks, the nicotine craving begin to lessen significantly.
Do not procrastinate in searching for a treatment. Start now! If you leave your sleep apnea untreated, your symptoms are likely to worsen over time. You shouldn’t allow your snoring and sleep quality to worsen. If you believe you may suffer from sleep apnea, immediately visit your doctor.
Exercises done with the tongue reduce sleep apnea symptoms. If you press your tongue up and hold it there for a short period of time, it will help. This should strengthen both your tongue and throat muscles, which helps them to not relax while you’re asleep.
If you are dealing with effects of sleep apnea, one solution is to perform throat exercises, which can help lessen the symptoms. Your muscles become stronger with these exercise, making the airways less likely to collapse. One good exercise involves pressing your tongue against the bony palate of the mouth and holding it for three minutes before releasing. Do that every day for best results.
Pick up a wind instrument to play. This will not only be fun and relaxing, it will also help you excercise the muscles responsible for your breathing control. Strengthening these muscles can help you better control them when sleeping, which can lessen apnea symptoms.
When you suffer from sleep apnea, do not sleep on your back. Sleeping in this position increases the odds that your airways will collapse at some point, which will cause sleep apnea. Sleeping on your side can help you prevent sleep apnea; gravity won’t work against you.
Go to sleep on your side because sleeping looking straight up can make sleep apnea worse. Sewing a pair of balled up socks or a tennis ball onto the back of your PJs will help prevent rolling over. This will make back sleeping very uncomfortable.
Chronic fatigue can aggravate sleep apnea symptoms. Be sure to get on a sleep schedule to combat this. Give yourself a set schedule to follow every night. Taking control of your apnea immediately will keep it from becoming uncontrollable.
If sleep apnea is something that you are afflicted with, you might want to try the throat exercises known to improve the condition. The goal of these exercises is to prevent the throat from collapsing by strengthening the muscles supporting it. 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. Consistently do such exercises for the best results.
Keep consistent with your treatments. You may be under the impression that skipping a night here and there will be fine, but unfortunately this will result in you feeling tired the next day. Follow your doctor’s treatment plan so you can sleep better and function better in the daytime.
During times that are busy and stressful, everyone needs plenty of energy to get through their days. Do not be held prisoner by your sleep apnea, and get the most from your days by paying heed to the advice in this article.
If you are diagnosed with sleep apnea, follow the advice of your physician. Two of the common symptoms of sleep apnea are drowsiness and lack of rest. However, the chronic form of insomnia that can come about, boosts your chances of a number of unwanted health afflictions ranging from stroke to depression.