Not being able to sleep well can have many negative effects, as anyone who suffers from sleep apnea knows. Sleep apnea is no death sentence, and there are treatments to help. You can begin by checking out the advice found in the article below.
You can fight sleep apnea by giving up certain vices. If you drink and smoke, it can make your sleep apnea worse. Drinking suppresses your breathing and causes a lot of harm to your respiratory system. Smoking introduces known carcinogens into your lungs and damages them over time. Doing away with both of these bad habits will help do away with your sleep apnea symptoms.
Are nicotine and alcohol a part of your life? Quit these vices. The reason is because these harmful substances impact your airways, and as a result, your sleep. Smoking swells up your airways while alcohol relaxes them. Both of these things can result in sleep apnea. If you must continue with these habits, avoid doing them before bed.
Quitting smoking and drinking can relieve sleep apnea symptoms. These habits can cause your throat muscles to relax or swell, increasing sleep apnea. Cutting out these habits actually saves you money, unlike other costly alternatives like surgery.
Try to sleep on your side at night. When we sleep on our backs, the nasal and throat passages are more prone to obstructing the air-ways. Try sleeping on your side at night and determine if that helps you breathe a bit easier.
Look for other sleeping aids besides sleeping pills. Sleeping pills cause your throat muscles to relax, just like alcohol. They also lead to other issues that can cause many problems, especially for someone suffering with sleep apnea. Consult your physician to find out about possible ways to get to sleep to faster that won’t react poorly with your sleep apnea.
Try something else besides sleeping pills. Sleeping pills are similar to alcohol in that they cause the muscles in your throat to be less tense. Natural sleep aids, such as melatonin, are much safer. Think about asking your physician about ways you can get to sleep that will not affect your apnea.
A diagnosis of sleep apnea usually involves your personal and family medical histories, as well as a comprehensive physical examination. You can do sleep studies and the things the doctor finds will guide him on making a decision on what can be done.
If you sleep alone, you might have a hard time determining if you suffer from sleep apnea. You might consider video recording yourself asleep. Make sure that the microphone on your recording device picks up any snoring or other noises you make while sleeping, because your physician needs to hear them.
A great way to reduce the possibility of having sleep apnea is to lose weight. Many people have corrected their apnea by losing weight. You can have relief from sleep apnea symptoms by losing as little as 10 pounds.
Consult with your doctor about surgery if you find that none of the less invasive options are helping with your symptoms of sleep apnea. Standard treatment vectors of sleep apnea do not work for certain individuals, and they wind up going in for surgical options. These can include tonsil removal and airway enlargements.
You should use only one normal-sized pillow each night to sleep on. Over-sized pillows may lead to you sleeping in an unhealthy position. This causes you to lie in a way where breathing is more difficult. For this reason, stick with just one pillow to alleviate your sleep apnea symptoms.
Just use one pillow when you sleep at night. Your head position can be altered from the optimal sleeping position when you use oversized or multiple pillows. This makes you sleep in a way that makes it hard to breathe. Try out different pillows until you find just one pillow that allows you to lay your head flatter against the bed each night so you can breathe more freely.
Consider trying devices that reduce snoring. Snoring is caused by your airways being blocked with minor airflow, and apnea involves them being shut completely with no airflow. So, anything that helps relieve the first issue will also help with the second. If you have mild sleep apnea, an anti-snoring device may be enough to help with your condition.
Minimize your risk from the conditions causing sleep apnea. Some risks are inherent, such as family history or being male. But many others can be easily avoided, like smoking and drinking.
If you suffer from sleep apnea, you should avoid sleeping on your back. Many people with sleep apnea find their airways block more easily when they sleep lying on their backs. Use whatever means you can to keep from rolling on your back. Pillows can help and some people even sew a tennis ball into the back of their night clothes.
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 stop smoking, these are good decisions, especially if sleep apnea is a problem for you. Keep the last two hours before bed free of heavy meals, caffeinated beverages or alcoholic beverages.
You can help lessen the effects of sleep apnea by doing exercises which strengthen the throat muscles. When you sleep, your airway relaxes and collapses and you cannot get enough air through. As your muscles strengthen, their possibility of collapsing and blocking your airways is lowered.
Do not smoke. Smoking causes your throat to swell and that will make your condition even more difficult to deal with. Try different things to help you quit smoking. Many people have the most difficulty during the initial month. The physical cravings should leave your body after four days, and then you should only need to deal with the simple act of finding replacement things to do.
If you have sleep apnea, do not drink a lot of alcohol. Alcohol will relax your throat and will block your passages. Try to quit drinking altogether, or make sure you’re not having too many drinks prior to going to sleep. This will help you know that alcohol is not affecting the quality of your sleep.
Tongue exercises are useful in reducing sleep apnea. Place your tongue on your mouth’s roof and keep it there for at least three minutes. You will make your muscles stronger, and you will have better results with your other treatments.
How you position yourself when you lay down for bed can contribute to your issues with sleep apnea. Sleeping in the best positions possible are beneficial for you. Lift up the top half of your body with a foam wedge. Or, if possible, elevate the top part of the bed around four inches.
Curb drinking heavily if you have sleep apnea. Snoring and airway blockages are made worse by over-relaxed throat muscles, and this is something that heavy drinking can cause. You should either cease drinking alcohol or reduce your consumption to no more than a couple of drinks before dinner. You will make sure that your sleep is not affected by the alcohol.
Remain in touch with your physician and attend all scheduled doctor’s visits following your diagnosis. The physician can keep you abreast with regard to suggestions that may ease the condition’s difficulties. If you try something new, follow-up with your doctor in about a month so you can tell him how the treatment is working.
Whatever you do, don’t sleep on your back. One method to prevent yourself from changing positions during sleep is to sew a spherical object like a tennis ball into your nightclothes. This will make back sleeping very uncomfortable.
Sleep apnea is always made much worse when you’re extremely tired each day. Try to sleep on a set schedule. Schedule a certain time of night for sleep, and set an alarm to wake up at the same time every morning. This will also help make sure that your sleep apnea doesn’t snowball into insomnia as well.
Snoring and sleep apnea can be soothed by playing a musical instrument. This can significantly help you get through the night without bothering other people with your heavy snoring. This can help you control your problem.
If you have issues with poor sleep or waking frequently during the night, have your family doctor evaluate you for sleep apnea. This can be a complex condition, and getting restful sleep is too vital to simply make assumptions about what is going on. Give your doctor all of your symptoms so he can properly diagnose you.
Technically they define sleep apnea as lacking of oxygen while you are sleeping. As is the case, it would behoove the sufferer of sleep apnea to avoid sleeping at an elevation. Since the levels of oxygen decrease the higher the elevation, this can aggravate the condition of someone suffering with sleep apnea. Avoid sleeping in higher elevations.
Sleep apnea may make you feel anxious. Take a warm bath before bed to calm down and induce good sleep. The warm water will relax and soothe your muscles. This will help you sleep better and you will get more quality sleep instead of worrying about sleep apnea.
Regularly exercise the muscles in your throat and jaw. Many times, sleep apnea is dependent on weak muscles, so take time to exercise them to improve your symptoms. These exercises can greatly help reduce your symptoms.
Sleep on your side as opposed to your back after you find out suffer from sleep apnea. Falling asleep right on your back will hurt you, because you won’t get a clear passage for your lungs to breath. Because of this, you should aim to sleep on one of your sides. By doing this, gravity won’t be your enemy.
If you find that your sleep apnea condition is due to too much tissue in your airway and throat, you may need to undergo surgery. The surgery entails a procedure called uvulopalatopharyngoplasty or UPPP for short, and it helps to rid the airways of excess tissue which in turn opens up your airways allowing you to breathe more normally. Keep in mind that this procedure often involves a tonsillectomy as well.
After your diagnosis, be sure to communicate with your doctor regularly. This way you can talk to them about your progress. Plan on keeping in touch with your doctor and letting them know about how the treatment is going.
Stay away from all narcotics, or medications that are opioids. These medications can lower your oxygen level if you have a normal sleep cycle. Should this be combined with the low levels experienced by sufferers of sleep apnea, the culmination of the two can reach fatal levels.
Life is hard enough without sleep problems added on to that. With luck, reading this article has brought some light to the subject, and you might be able to find better sleep as soon as tonight.
It is well known that not getting enough sleep is the main reason people have sleep apnea. In a lot of cases, sufferers were able to lessen the symptoms of the sleep apnea by making a few smart changes to their lifestyles. If you are making bad and unhealthy choices in your life, this can lead to you developing sleep apnea.