People who deal with sleep apnea every day understand how troublesome it can be each day. Having the right information can go a long way in making symptoms easier to deal with. Take into your heart the awesome advice that comes in the following paragraphs if you want to control your condition.
Losing weight through a good diet can fight sleep apnea. A lot of people are amazed at how a poor diet negatively affects sleep apnea. Research shows that people who eat an unhealthy diet have more severe apnea than some overweight people who eat healthier.
There are some bad habits that should be stopped because they make sleep apnea worse. If you drink and smoke, you need to quit now. Alcohol depresses your nervous system and makes it harder to breathe, particularly when you are asleep. Smoking adds harmful chemicals which damage your lungs over time. These are both habits which can make sleep apnea worse.
Keep a regular sleeping schedule to lessen the symptoms of sleep apnea. An irregular sleep pattern only aggravates the sleep apnea condition. If you can get on a better scheducle you will help your symptoms. The best thing you can do is fall asleep around the same time each night and wake up around the same time each day.
Get a mouth guard to help you sleep at night. This will help you breathe better at night. Speak with a doctor about using a properly fitted mouth guard.
If you suffer from sleep apnea and are traveling, remember to bring the CPAP machine along. Using a CPAP is essential every night for those of you living with sleep apnea. You should have a travel bag that is padded that came with the machine. You can use it to carry your CPAP easily and safely anytime you leave home.
Try a device marketed to help with snoring. Snoring is caused by your airways being blocked with minor airflow, and apnea involves them being shut completely with no airflow. A device that can eliminate snoring can also relieve sleep apnea. Anti-snoring devices help you reduce apnea as you sleep.
Do you smoke and drink alcohol? Address your bad habits if you have sleep apnea problems. These substances can really harm your airways. When you smoke it causes swelling in your airways, and when consuming alcohol, your airway muscles tend to relax. That causes the symptoms of sleep apnea to worsen. Try to at least smoke less, because it will help you deal with sleep apnea.
Start playing a woodwind instrument. This will not only be fun and relaxing, it will also help you excercise the muscles responsible for your breathing control. If you consistently make an effort to strengthen your throat muscles, you’ll have a better time sleeping with sleep apnea.
If sleep apnea is an issue for you, and you are a smoker or drinker of alcohol, consider quitting to help with your symptoms. These habits can cause your throat muscles to relax or swell, increasing sleep apnea. While quitting these habits may not stop your sleep apnea episodes entirely, you will be healthier overall and save money at the same time.
How you sleep each night can determine the quality of sleep you get and how bad your sleep apnea really is. That is why it is important to sleep in the best position. Lift your body up on a foam wedge. Or, if possible, elevate the top part of the bed around four inches.
Talk to your doctor about getting a fitted sleep mouth guard. You might possess an airway that is naturally narrow, or you might have a recessed chin or small jaw. All of these can make the symptoms of sleep apnea seem more pronounced. By aligning the position of your jaw and throat, you will find that you can sleep with fewer symptoms of sleep apnea.
It’s a good idea to contact your airline if you’re planning a long plane trip and will need to make use of a CPAP machine during your flight. It is important that you have enough space for your medically necessary device. You should always tote a power adapter when you are visiting a foreign country.
Throat exercises can help strengthen your muscles and fight sleep apnea. Exercising strengthens the throat muscles and lessens the likelihood of collapse. One good exercise involves pressing your tongue against the bony palate of the mouth and holding it for three minutes before releasing. This should be done at least once per day.
To keep your sleep apnea in check, eat a healthy diet to lose weight. A lot of people would be surprised to learn that eating badly makes sleep apnea worse. It has been shown in studies that those who eat unhealthier foods face more severe sleep apnea than their overweight, yet healthy-eating, counterparts.
There are oral devices that can help in the treatment of some sleep apnea cases. Some people have jaws that are too small or oddly shaped which makes it hard for air to flow freely. Using a corrective device can alter the alignment of the jaw while you’re sleeping, letting more air flow through.
Keep a regular sleeping schedule to lessen the symptoms of sleep apnea. Sleep apnea can disrupt your sleep every night. Using simple sleep hygiene techniques like this one will help you avoid health problems and falling asleep during the day. The most important adjustment to make is to go to bed and get up at the same time every day.
If you suspect that you are afflicted with sleep apnea, then you need to schedule a visit to your physician to know for sure. A sleep test can diagnose both your sleep apnea and its severity. Less severe cases of sleep apnea can be relatively easy to treat.
Making the throat muscles strong can help to reduce sleep apnea. There are many exercises that can strengthen throat muscles.
If you wear a CPAP for your sleep apnea symptoms, but are still bothered by your mouth opening when you try to sleep, get a chin strap. A chin strap is a fabric strip that prevents your chin from falling during the night, which in turn keeps your mouth closed. CPAP can’t work with an open mouth, so try using this device to fix the issue.
Many people with sleep apnea sleep on their backs. If this describes your case, it may be time to change your sleeping position. It has been proven that side sleeping helps alleviate sleep apnea so you can get some rest.
If you need to stay at a hospital for any reason, remember to pack your CPAP machine. If you are scheduled for hospitalization or if you go to emergency, you should make available your CPAP machine and mask. Since the settings are already set to what you’re used to, and the mask that you use each night is there, it makes it much easier to use at the hospital. This will make continuing your CPAP therapy much more tolerable.
Keep in contact with your physician if you have sleep apnea. Your doctor can give you proper tips and information on this condition. When you try a new treatment, plan on meeting with your doctor after a month or so to talk about how efficient the treatment is.
If you shed some weight it will likely help with apnea. Sleep apnea commonly occurs in overweight patients that have a larger neck. Pressure on the neck is reduced with weight loss, making breathing easier while sleeping.
When you are always tired, sleep apnea becomes a bigger problem. Try to sleep on a set schedule. Have established times for both going to bed and getting up, and stick to them. That is going to stop apnea from getting worse, such as having total insomnia.
Stop smoking as soon as you find out you have sleep apnea. Smoking causes the upper air passages to swell up, which causes sleep apnea to be more debilitating. Try going cold turkey. The first month is the hardest part. Once you get through this, nicotine begins to exit out of your body, which decreases your cravings.
Use exercise to strengthen your throat muscles. Sometimes sleep apnea is just dependent on weak internal muscles you have, so take the time to learn a few exercises that can help you deal with your apnea. In fact, you could solve the problem entirely.
You can curtail the symptoms of this affliction by doing tongue exercises. Press your tongue against your mouth’s bony palate and keep it there for at least three minutes. This exercise strengthens the tongue and throat muscles, making it less possible for them to allow the blocking of your air passage during sleep.
Join a support group. Sleep apnea doesn’t affect lots of people. Though they will be supportive, your family and your friends may not be able to fully relate to your problem. It’s important to look for a group who can support you specifically for this disorder. Online forums and support groups give you anonymity and bring together a diverse group of people with the same problem.
A mouth guard might be worth a try. Your dentist can fashion a custom mouth guard to use if you have an abnormality with your jaw or an overbite. These devices can correct your jaw’s alignment, which can make it easier for breathing at night.
You can reduce the symptoms of sleep apnea by making the muscles in your throat stronger. Sleep apnea is a direct result of a collapse of tissue that occurs towards the far throat’s back. When your muscles get stronger, chances becomes less that they will collapse and cause a blockage in the airways.
Avoid using narcotic and opioid pain killers. Pain medications such as these may cause your oxygen level to be low and disrupt your normal sleeping habits. For a person with sleep apnea, this effect can lead to a potentially life-threatening situation.
Those with sleep apnea generally agree that the condition can be debilitating because of the problems it causes. It’s a good idea to do your homework and learn all that you can about sleep apnea. By following the information presented here, you may soon be enjoying restful and satisfying sleep.
You should visit a specialist. Your general practitioner can give you some ideas for dealing with your sleep apnea, but a specialist specializes in sleep apnea and treatments for it. A specialist can provide much more detail and be much more specific about the issues you’re facing. A specialist also has far more treatment options for your sleep apnea.