Everyone who has sleep apnea is desperately looking for a way to control their condition. At the end of the day, being properly educated about the subject is necessary if you are going to manage your condition. The following article will offer an excellent foundation for people needing to learn more about sleep apnea.
Shed a bit of weight if you can. Although it might not be the main cause, being overweight makes sleep apnea worse. Therefore, just losing twenty pounds or so could help provide significant relief from your sleep apnea.
Stop your destructive ways. Smoking and drinking are some of the biggest offenders. Drinking affects the respiratory system. Smoking introduces known carcinogens into your lungs and damages them over time. These are both habits which can make sleep apnea worse.
It may be possible to reduce the problems you are having with sleep apnea by getting involved with a wind instrument. German researchers suggest playing the didgeridoo regularly trains your upper airway muscles. These muscles are responsible for the strength of your airway passage and its ability to dilate. Because of these movements, if you play this instrument regularly, you can control your sleep apnea symptoms and get a better night’s rest.
Get fitted for a specialty made mouth guard. These oral devices are specially made for sleep apnea sufferers. A mouth guard is more comfortable than wearing a CPAP and is better to sleep with. The guard assists in opening up your airways and stabilizing the soft tissues.
Have your dentist fit you for a custom mouth guard. Sleep apnea patients can have mouth guards that are custom made specifically to treat their condition. Many people find they can adjust to wearing a mouth guard every night while they sleep much more easily than they can get used to wearing a CPAP mask. The mouth guard helps by keeping the airway open and providing stability for the soft tissues.
If you have no one with you while you sleep, it would be hard to tell if sleep apnea is your problem. Record yourself to get a better picture of what is happening while you sleep. Make sure to record any sounds you make so the doctor can hear them.
Sleep apnea is a severe condition to have. Talk with your doctor immediately if you see any of the warning symptoms. Then, if you are diagnosed with sleep apnea, you can talk with a specialist and even use a sleep monitor to understand the severity.
Use a chin strap if you find your mouth continuing to fall open while you sleep with a CPAP machine. This device keeps your jaw up as you sleep. Your mouth needs to remain closed for CPAP therapy to be effective.
Bring your CPAP on all the trips you go on during your travels. When sleep apnea affects you, do not attempt even a single night without your CPAP machine. Most machines come with a bag that they can be transported safely in. This will help ease transporting your CPAP machine if you must be away.
Avoid using sleeping pills if you have sleep apnea. Sleeping pills can cause just as many problems with your throat as alcohol consumption. They also can cause other harmful issues to make your sleep apnea worse. Consult with your practitioner to see what you can do to get to sleep without putting your breathing patterns at risk.
If you suffer from sleep apnea, you should treat any sinus or allergy problems you may have. During the night, you are already dealing with breathing problems. There’s no reason to compound your troubles by suffering through other problems that make it harder to breathe. Making sure your airway isn’t obstructed is your best bet to getting good sleep.
If you sleep alone, you might have a hard time determining if you suffer from sleep apnea. Or you can record yourself as you sleep to look at your sleeping patterns. Make sure you have audio on your video so you and your doctor can hear the noises you make in your sleep.
You might want to look into anti-snoring devices. Sleep apnea occurs when air passages are totally obstructed, but snoring is the result of majority closure where air still gets through what is left. One of these devices, therefore, targets both of these situations. Anti-snoring devices help you reduce apnea as you sleep.
Try to keep a sleep schedule if sleep apnea is an issue in your life. Your sleeping pattern is already thrown off by this sleep disorder. Do whatever you can to restore your natural sleeping patterns, and you will find that you can handle the apnea a bit easier. The first change you should make is setting a specific time to go to sleep and wake up each day.
Shedding weight oftentimes is a big help to anyone who is dealing with sleep apnea. People who are overweight or have a larger than normal neck circumference may be prone to sleep apnea. If you shed some pounds you will see that your airways will not be as constricted.
If you are having issues with your nose, you can use nasal spray. This might open up your airways so you can sleep. However, never use this spray over a long period of time, since it can cause your nose to irritated and damaged. Always speak with your pharmacist to make sure you choose the product that is right for you.
Sleeping face-up is something to avoid if you’re having sleep apnea issues. Sleep apnea strikes back sleepers the most. If you keep turning on your back, position several pillows behind your back to help keep you on your side.
You can get some relief from your sleep apnea symptoms by doing tongue exercises. For three minutes, press your tongue up to the roof of your mouth. Doing this strengthens your tongue and the connective throat muscles; this in turn makes them less likely to relax at night and constrict your breathing passages.
It is better to sleep on your side if 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. A good way to get around this is to use a pillow so that you sleep on your side in bed.
Sleep apnea can cause psychiatric symptoms, including anxiety. If you suffer from such symptoms, run a bath before you go to sleep each night. You can relieve tension and relax your muscles by soaking in a warm bath. This helps sleep come easier. You will also sleep more soundly, and hopefully prevent sleep apnea episodes. If you still have sleep apnea, check with your doctor for other treatments.
One method you can try to improve your condition is to strengthen your throat muscles. Difficulty in breathing causes sleep apnea, which is a result of your soft tissue collapsing in your throat. When your muscles are strenghthened they will not block your air passages.
Sleep apnea is really a problem with your throat, not your nose, this is why you should try and increase strength in your throat muscles. In an effort to strengthen throat muscles, many exercises can be done to help.
How you sleep can determine the number of episodes you’ll have with your sleep apnea. Sleeping in the best positions possible are beneficial for you. Sew a tennis ball into the back of your sleeping attire so that it will remind you during your sleep to stay on your side or stomach. Or, if possible, elevate the top part of the bed around four inches.
When you are always tired, your sleep apnea symptoms intensify. Good sleep hygiene, like adhering to a routine bedtime schedule, can help. Go to bed and wake up at the same times every day and stick with it. Taking control of your apnea immediately will keep it from becoming uncontrollable.
The best position to sleep when suffering from sleep apnea is on your side. One way to keep yourself off your back while you sleep is to sew a pocket into the back of your pajamas and tuck something lumpy into it (a tennis ball is ideal). Then, when they try to roll on their back while sleeping, the uncomfortable ball stops them.
Sleep apnea sufferers should not drink alcohol before bedtime. Alcohol will make the muscles in your throat relax far too much, which in turn causes a reduced amount of air getting through and that makes the sleep apnea much worse. You do not have to stop drinking, just do not do it before you go to sleep.
If you have a long flight scheduled, tell the airline that you will require your CPAP machine. The majority of carriers will make the necessary accommodations, so that you can bring along and use your device. If you happen to be flying overseas on a foreign airline, make sure you have the right power adapter.
Work out your throat and jaw muscles. Some cases of sleep apnea are just contingent upon weaker muscles, so exercising them can really help out your condition. Try some exercises for a while and see if it helps you.
If you suffer from sleep apnea, try sleeping in a position other than on your back. If you sleep on your back, you are sleeping in a position that can block your airways. Instead, sleep on a side. You can use pillows to prop you up if side-sleeping is not something you are used to.
Many people have found that learning to play wind instruments is helpful for sleep apnea. You can help your apnea by learning something like the clarinet or flute. The repeated blowing through the instrument helps to strengthen muscles that restrict your breathing because they are weak and lax while you sleep. Soon enough, the more you play with the instruments your muscles will have sufficiently built up to help with your sleep apnea.
You might need to get your own custom-fitted mouth guard. These types of oral remedies have shown to make the airways free from obstruction and also help with snoring, which has shown in some instances to be the cause of sleep apnea. The setting of your jaw can contribute to the symptoms of your sleep apnea and actually make the condition worse.
Those dealing with sleep apnea on a daily basis are on a seemingly lifelong quest for a real solution to their condition. Having the right information is fundamental to managing your sleep apnea. With the information you learned from this article, you can get started on treating your condition.
Think about getting a mouth guard. Depending on the shape of your mouth, you will likely need a dentist to make you a mouth guard that is custom fit. A mouth guard will align your jaw correctly, which assists your breathing while sleeping.