It is not uncommon for many people to have difficulties getting a good night’s sleep. Sleep disorders are an often overlooked cause of this issue. One such disorder is sleep apnea, which results from obstructed airways during sleep. If you think that sleep apnea affects you, then continue on into this article for more knowledge.
If you have inherently narrow airway that are causing sleep apnea, a mouth guard can help. This will help you breathe better at night. Speak with a doctor about using a properly fitted mouth guard.
Think about changing a few of your habits to help with your sleep apnea. Few things are worse for sleep apnea than drinking and smoking. The muscle-relaxing effects of alcohol are very hard on the whole respiratory system and lead to significant breathing problems. Smoking, of course, causes both long and short term damage to your lungs and airways, as well as putting you at risk for cancer. These are both habits which can make sleep apnea worse.
If you are dealing with sleep apnea and you’re a smoker and drinker, you should quit now to help improve the symptoms of this condition. Both smoking and drinking promote relaxation of the airways causing sleep apnea and excessive snoring. Unlike those medical interventions or pricey surgeries, eliminating these habits can save you money.
A major reason why a lot of people deal with the sleep apnea condition is because of the excess weight they’re carrying. Should this be the reason, weight loss should be the rule of thumb. The simplest way to take off the weight is to eat fewer calories and engage in daily exercise. Restriction of carbohydrates is shown to help those wanting to shed pounds.
Get a mouth guard made specifically for you. Some guards are made to treat sleep apnea. While they won’t work for everyone, they do work for many people who find them to be easy to use and successful in treating their sleep apnea. A mouth guard works by keeping airways open and giving the soft tissues stability.
It’s necessary to use a CPAP machine for four hours each night if your doctor has prescribed one for your sleep apnea. Although it can be difficult to become accustomed to wearing a CPAP, it is an important tool in improving sleep apnea. If you want your treatment to work, it is essential to use your CPAP for at least 4 hours every night. Keep trying to use your machine, and work up to a full night slowly if you need to.
If your narrow airways are causing sleep apnea, get a mouth guard designed for sleeping. A sleep mouth guard will correct the airway and let you breathe correctly all night. Ask your doctor to help you get fitted for a mouth guard.
Try to sleep on your side instead of your back to breathe easier when you sleep. The airway obstructions that cause sleep apnea are far more likely to occur if you sleep on your back than in any other position. Try sleeping on your side at night and determine if that helps you breathe a bit easier.
Talk to your physician about the possibility of a mouth piece to correct your sleep. If you have a narrow airway, recessed chin or small jaw, it is likely you have amplified sleep apnea effects. Corrective devices can improve your jaw alignment at night and increase your rest quality.
Try to avoid sleeping pills. Sleeping pills cause your throat muscles to relax, just like alcohol. Taking sleeping pills can have a negative impact on other health conditions that those with sleep apnea may experience. Discuss alternative methods for getting to sleep without altering your breathing with your physician.
Mouth guards can be custom fit. Mouth guards help keep your jaw in a proper position. Instead of using a CPAP device, you can use a mouth guard. The soft tissues in your throat can collapse when you sleep at night, and wearing a mouth guard can help to keep your airway unobstructed.
If you have sleep apnea and use a CPAP, be sure to carry a medical ID with you. This will let emergency personnel and others know you use a CPAP for sleep apnea. This ID should state that you’ve got sleep apnea, that you’re using CPAP therapy, and that your machine has a specific pressure level that it must be set to.
If you are going to be traveling and you have sleep apnea, you need to remember to take your CPAP with you. CPAP therapy can have an extremely positive effect on your sleep apnea, but it relies on constant, continual use to be effective. Most machines come with a bag that they can be transported safely in. You should be able to use this to carry your CPAP machine with you no matter where you go.
Eating healthily can help you shed weight and relieve sleep apnea. Most people would find it surprising to know that your diet can be a factor in managing sleep apnea. People who eat unhealthily tend to have sleep apnea more often than those who eat healthier.
Losing weight is an excellent way to alleviate the symptoms of sleep apnea. Sometimes, losing weight is all it takes to get rid of sleep apnea. Even a loss of a few pounds has been beneficial in opening the airway.
Sleep apnea afflicts children too. If your child is inattentive, hyperactive, has poor grades, is irritable or hostile, and/or breathes through their mouth instead of their nose, they could be suffering from sleep apnea. A lot of times these symptoms look like the symptoms of someone suffering with ADHD, but you should consult with your doctor who can evaluate all the symptoms.
Cut down on your chances of developing sleep apnea. Some sleep apnea risk factors cannot be changed, like genetic or hereditary reasons. So make sure you try to avoid doing things like this so you don’t get sleep apnea.
Your physician may want you to write in a log or journal about your sleep, in order to check to see if you have sleep apnea. You will record when you sleep and when you awaken and anything else that happens during your sleeping hours. Your partner can often say if you jerk limbs around, stop breathing for a second, or snore loudly. This makes it easier for the doctor to diagnose your condition.
You can reduce sleep apnea with exercises to strengthen throat muscles. When your breathing is obstructed by soft tissues collapsing in the anterior of your throat while you sleep, the result is sleep apnea. As your strengthen your muscles, you will have more control over them.
Avoid alcohol if you have sleep apnea. When drinking alcohol it causes the muscles in your throat to relax, which results in snoring and blocked airways. Therefore, consider quitting your drinking habit, or only drink around 1-2 drinks each day hours before going to bed. You don’t need alcohol to compound your issues with sleep apnea, and following this advice will help alleviate that.
No matter where you travel, you must bring your CPAP if you have been diagnosed with sleep apnea. You ought not to go a single night without the CPAP if you have sleep apnea. Your machine should include a padded travel bag. Any time that you need to sleep overnight while traveling, you should keep your CPAP machine in your sleeping quarters.
You may find that anxiety about your condition worsens the effects of sleep apnea once you know you suffer from it; in this case bathing before you go to sleep may be helpful. A hot bath will reduce your tension and make you feel more relaxed. 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.
If you are suffering from sleep apnea and have a cold or allergies, try using a nasal spray. This will help clear your nasal passages before you go to bed. Avoid using this product for more than a few days because it may irritate the delicate tissues in your nose. Ask your pharmacist what other options you can try to keep your nasal passages clear.
Those who suffer from sleep apnea may need to consider a simpler solution for their problem. Set up a schedule for each day so that you can go to sleep at a regular time and wake up at the same time. Make your bedroom comfortable to sleep in. If you’re not comfortable, you may experience insomnia.
Do not lay on your back to sleep if you have a sleep apnea condition. Most apnea sufferers are chronic back sleepers and this position leads to a collapse of the soft tissue in the throat and blocks the air passage. Use cushions or pillows to keep yourself lying on your side at night.
It’s imperative that you take responsibility to get treatment if you have sleep apnea. Not visiting a doctor will see that your sleep apnea will get worse. When you wait and go without treatment, you cause harm to your overall health. It will not go away on its own, so seek help from a doctor.
Sleep on your side as opposed to your back after you find out suffer from sleep apnea. Sleeping in this position increases the odds that your airways will collapse at some point, which will cause sleep apnea. Gravity will not pull on your throat muscles and close them up as easily if you turn on your side instead.
You should never smoke if you are dealing with sleep apnea. Smoking causes swelling in your upper airway, which negatively impacts sleep apnea. There are many effective ways to stop smoking. The first month is hard, but after that it becomes easier. Over time, you’ll find you need and/or want nicotine less.
Because apnea is not a problem of the nose, but rather a problem of the throat, making the throat stronger can have positive effects on controlling apnea symptoms. If you wish to learn how to make your throat muscles stronger, you can do several simple and quick exercises.
When you have sleep apnea it is important to come up with a way to help it. To be in good health, you need to get plenty of sleep every night. Apply all that you have learned in this article so that you really can both sleep soundly at night and live fully during the day.
A lot of people with sleep apnea sleep on their back. If you are one of these people, try a different sleeping position to get some relief. There is scientific evidence that sleeping facing sideways can reduce sleep apnea symptoms and improve sleep quality.