There are people of every age group that suffer from the potentially-debilitating effects of sleep apnea. Many simply suffer because they do not know how to treat sleep apnea. This article will give you suggestions on how you can control your symptoms and get to sleep with comfort.
A reason that a lot of people have problems with sleep apnea is due to excessive weight. Losing even a few pounds can make a big difference. Increasing exercise and reducing your total calorie intake can help to accomplish this. According to recent scientific work, many people looking to lose weight can also benefit from reducing their intake of carbohydrates.
If you want real assistance with sleep apnea at night, talk to a physician about the optimal CPAP machine for you. You need to be aware of the machine’s size, as well as how loud it is. The newer CPAP machines are much smaller and quieter than earlier ones were. Your doctor can help you pick a manufacturer for a good quality machine.
Get a mouth guard to help you sleep at night. This opens up your airways, letting you breathe fully while you sleep. It’s best to see a medical professional to get fitted properly for a guard that will fit your individual situation.
Lose some weight if you’re heavy. Multiple research projects demonstrate the connection between sleep apnea and being overweight. For this reason, losing as little as 25 pounds could resolve your sleep apnea problems even if you would actually need to lose quite a bit more to attain your ideal weight.
Try getting fitted for a custom-made mouth guard. Mouth guards help keep your jaw in a proper position. They make a good substitute for CPAP machine use, and provide better nighttime comfort. The mouth guard keeps your jaw in the proper position and keeps your airway more open.
Eating healthy foods consistently can reduce your weight and sleep apnea symptoms. Despite what you may think, diet plays a major part in the ability to sleep. It has been shown through many studies that people who eat a poor diet usually suffer with worse sleep apnea than someone who is just overweight but manages to still eat somewhat healthier.
A healthy diet can help you lose weight and combat sleep apnea. Most people would find it surprising to know that your diet can be a factor in managing sleep apnea. Research shows that people who eat an unhealthy diet have more severe apnea than some overweight people who eat healthier.
Avoid drinking alcohol very often. Alcohol is a natural muscle relaxant. This might be something you want to do but it can also exacerbate your sleep apnea. Alcohol causes the throat and tongue muscles to relax, which can make it easier for them to block your airway. If you are a person who needs a drink sometimes, then aim to not drink it very frequently. Definitely do not drink any immediately before hitting the sheets at night.
You need a regular sleep schedule if you suffer from sleep apnea. Your condition is already messing with your regular sleep cycle every night. Any steps you take towards a regular sleeping schedule will help you get a better night’s sleep. Try retiring and waking at consistent times.
Children can have sleep apnea. Children who are frequently tired or who have a poor attention span may have sleep issues. The symptoms often resemble those of ADHD, but you must consult with your doctor to know for sure.
You can wear a chin strap with your CPAP if you have problems with your mouth falling open as you sleep. This is a small piece of fabric that holds your chin up while you sleep and keeps you mouth closed. Use this device to solve this annoying problem, as leaving it unfixed will make your CPAP therapy ineffective.
Sleep apnea is usually diagnosed by a doctor after he looks at your family history, medical history, and you have a comprehensive physical exam. A sleep study can also shed some light on your sleep problems. Your primary physician may find that the best course of action is to send you to see a sleep specialist. These doctors have the specialized expertise necessary to diagnose and treat many sleep disorders including sleep apnea.
If you suffer from sleep apnea and have issues with your sinuses or allergies, have them treated as soon as possible. You might have trouble breathing during the night because of sleep apnea. You have to avoid anything else that is going to affect your ability to breathe while you are asleep. Keep your airway clear and free by dealing with sinus problems so you can more easily sleep at night.
If your sleep apnea requires the use of a CPAP machine, make certain that a medical ID is always with you. Upon need for help and medical attention, your condition must be known. 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.
Stick to one regular pillow for sleeping on at night. Using multiple or oversized pillows makes it more likely that you will end up in a position that encourages sleep apnea. As a result, you may find it more difficult to breathe normally. That’s why using one pillow may be the answer to your sleep apnea problem.
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. Conventional treatments may not work for you, and other options do exist, including surgery that results in enlargement of the air passage.
Obesity is sometimes the root cause of sleep apnea. If a person has a neck circumference of 17 inches or more, they are more likely to develop sleep apnea. Pressure on the neck is reduced with weight loss, making breathing easier while sleeping.
Start playing a woodwind instrument. This will provide you with considerable enjoyment of the relaxing music, as well as exercising the specific muscles involved with sleep apnea problems. Making these muscles stronger reduces sleep apnea symptoms.
Exercise your tongue and minimize sleep apnea symptoms. One simple exercise is to put your tongue against the roof of your mouth and hold it there for a couple of minutes. This will help strengthen weak tongue and throat muscles so that they don’t slip back and block your airway while you sleep so easily.
Take up a wind instrument. Not only will you enjoy the music and exercise your mind, but you will also exercise the muscles that help you control your breathing. The training of these muscles will give better breath control and reduces the symptoms of sleep apnea.
How you sleep influences how many times sleep apnea will strike on a given night. Sleeping on one’s side or stomach will go a long way toward making for easier breathing with sleep apnea. Elevate your body by placing a foam wedge under it. Try to also prevent yourself from falling off the bed in the middle of the night.
A major factor of sleep apnea is how you sleep. Having a proper sleep position is necessary. Take a foam wedge to lift the top of your body up. Alternately, consider raising your bed top by a minimum of four inches.
Back sleeping can aggravate the the symptoms of sleep apnea, so always sleep to one side of your body. Sewing a pair of balled up socks or a tennis ball onto the back of your PJs will help prevent rolling over. Doing this makes back sleeping uncomfortable.
If you have a history of anxiety, try getting in a hot bath before bed. This can relieve symptoms of anxiety induced sleep apnea. When you take a bath in hot water, it calms your muscles and releases tension. This should provide you with an easier and faster way to sleep, reducing the chances of sleep apnea interfering and causing misery.
Don’t sleep on your back. Sleeping while flat on your back often results in airway constriction, reducing the amount of sleep you get. Pillows may assist you in side sleeping.
Try not to sleep on your back with sleep apnea. Your airways will be much more likely to get blocked by sleeping on your back. The best thing you can do is sleep on the side.
Work out your throat and jaw muscles regularly. You have to work on your internal muscles and get them strong in order to deal with sleep apnea. These exercises may truly help you.
Do not procrastinate in searching for a treatment. Start now! By not visiting your doctor and searching for a treatment, your sleep apnea symptoms are just going to get worse. Suffering from sleep apnea will take a toll on your health and ability to deal with difficult situations.
Surgery can be performed to remove any excessive tissue which is causing the blockage that causes your sleep apnea. This surgery, called UPPP (uvulopalatopharyngoplasty) gets rid of the additional tissue, thus, opening your airway and getting rid of the sleep apnea. This particular procedure usually removes your tonsils as well.
Corrective oral devices help some sleep apnea cases. That is due to the fact that some people have a jaw that naturally makes their airway narrow. These devices realign the jaw so that more air gets into your airways during the night.
Think about 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. You will breath better with one a mouth guard.
Be sure to see your doctor to participate in a sleep test if you suspect you may have sleep apnea. They will test you and make a determination whether or not you are suffering from sleep apnea. Then, you can find the right treatment for your situation based off of the facts.
Discuss any fears you have about sleep apnea with your doctor. Sleep apnea can be potentially dangerous if left untreated, and in the short term, untreated sleep apnea controls your life in many negative ways. If you feel you may have sleep apnea or if your significant other has complained of your excessive snoring, you should talk with your doctor.
Sleep apnea begins in the throat, and exercising the throat muscles can help prevent apnea. If you want to learn more about these types of exercises, many exercises are available.
There is no reason to suffer from sleep apnea unnecessarily when there are options to help you. Make an appointment with a doctor to get help. Call upon friends and family to help you if you are lacking the energy required to get to doctor’s appointments or if you need help researching CPAP machines.
If you’re struggling to deal with your sleep apnea, join a support group exclusively for sufferers of the condition. There are even support groups online you can join. These forums are also a place to learn all the latest, up-to-date treatment options. In addition, you can use them to share tips with others in the community who are struggling through the same things. Your physician may be able to recommend local groups already established in your own community.
Clearly, a great number of people suffer with sleep apnea. The biggest impediment in managing sleep apnea is lack of knowledge. If you know a lot about it, sleep apnea is very controllable.
When you got inadequate sleep, you should make up for it by taking naps. A quick nap can help give you the boost of energy you need to get through your day. Consider asking your employer to allow you to take a nap each day, citing its ability to make you more productive.