Ask your doctor about sleep apnea if you suffer from sleep deprivation. Although sleep apnea can potentially cause very significant health issues, the important thing to keep in mind is that this common condition responds well to a variety of treatments. This article is your source for strategies to deal with sleep apnea, so keep reading.
Do you partake in a drink or smoke? Quit these vices. Both of these substances have a negative effect on your ability to breathe while sleeping. Alcohol relaxes some throat muscles to the point that sleep apnea becomes worse. Cigarettes also cause you to have difficulty breathing. If you must continue with these habits, avoid doing them before bed.
Try to sleep on your side at night. Our airways can get obstructed if we sleep while on our backs. Make a point of falling to sleep on your side and see if that doesn’t alleviate some of your sleep apnea symptoms tonight.
Try cutting out cigarettes and alcohol if you have sleep apnea. Both of these habits are bad for the muscles in your air passage and can worsen 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.
Avoid using sleeping pills if you have sleep apnea. The muscles in your throat relax too much when you use a sedative like sleeping pills, (or alcohol) and your airway is much more likely to collapse during sleep. Sleeping pills also worsen many other effects dangerous to sleep apnea sufferers. Ask your physician about sleep aids that won’t also affect your breathing.
Your doctor may recommend a mouth guard to help ease the breathing problems associated with sleep apnea. Sleep apnea can be caused by a genetically small jaw, recessed chin or a breathing passage that is too small. Mouth pieces can help align your jaw in the proper way, which will provide you with high-quality sleep.
If you want relief from sleep apnea symptoms, one way to get it is to start playing a woodwind 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. For this reason, playing regularly helps you get a good night of rest by limiting the symptoms of sleep apnea and snoring.
Try out a regular sleep schedule to help you through your sleep apnea. Your sleep apnea is already affecting your sleep. Whatever you are able to do to keep a regular sleep pattern will help you to be in better health and less exhausted during the day. Setting regular times for both going to sleep and waking up is the most important thing to do.
Try using a mouth guard that’s custom-fitted for you. Fitted mouth guards help people sleep through the night. The mouth guard is more comfortable to use than a CPAP machine that works by applying constant positive airway pressure. The mouth guard keeps your jaw in the proper position and keeps your airway more open.
You may benefit from wearing a medical bracelet that explains your sleep apnea, the treatment your are undergoing for the condition and the proper pressure level for your CPAP. The reason for this is because if you must be taken to the hospital, the staff assisting you needs to understand that you’re using the CPAP machine for your 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.
Sleep on your side if you want to avoid sleep apnea. Sleeping on your back can block your airway. Try to fall asleep on one of your sides to see if your symptoms get better.
Always have your CPAP machine with you while you sleep, even if it happens to be during a hospital stay. You need to take your CPAP machine with you whenever you go to the ER or any routine hospitalization, such as for surgery. This is preset to your breathing pressure. In addition, you’ll be using the same mask you’ve been accustomed to using each night. You’ll be able to resume your CPAP therapy much easier by having these things in the hospital with you.
Look for other sleeping aids besides sleeping pills. Sleeping pills can cause just as many problems with your throat as alcohol consumption. There are also a myriad of other problems that can arise with the use of sleeping pills. Speak with your health professional about something that can help you sleep without harming your breathing patterns.
You should use only one normal-sized pillow each night to sleep on. An over-sized pillow, or a pile of multiple pillows, can alter your sleep position with negative impacts on your ability to breathe freely. This means that your position is actually making it harder for you to breathe. So, you should stick to one pillow to help lessen any sleep apnea symptoms.
Give sleeping on your sides a try. If you sleep on your back, this can make your sleep apnea worse. When you sleep on your back, you are warping the shape of your airways. Avoid sleeping on your back and go on your side to make breathing easier. A large body pillow can help keep you from rolling to your back in the middle of the night.
Use nasal spray if you have a nose issue. This will help to clear your airways temporarily. Remember that nasal sprays should only be used on a temporary basis to avoid nasal damage and irritation. Visit your pharmacy to see what your options are for keeping your nasal passages open as you sleep.
Stick to a schedule when it comes to your sleep. Random sleep times affects your sleep as it is and this is compounded when you have sleep apnea. Getting treatment from a doctor is just one part of the solution. Making sure that you don’t disrupt your sleep on your own with a lax sleeping schedule is another part of the solution. So try and get into bed around the same times every night.
Lower your risk for sleep apnea. Be aware that certain risk factors, like gender and genes, cannot be changed. But many others can be easily avoided, like smoking and drinking.
Get a chin strap to keep your mouth closed when you are sleeping with a CPAP or BIPAP machine. Invest a little money into a CPAP machine to assist you during sleep. Try this out to keep your mouth closed.
Don’t use more than one standard pillow. Puffy pillows, or using too many pillows, can put you in a position that interferes with your breathing. This may put you in a position that can adversely affect your breathing. This is why one pillow is best to manage your symptoms.
Although you should speak with your doctor about sleep apnea, you can try certain things yourself. Stopping smoking and shedding weight is a great start, especially for anyone dealing with sleep apnea. You will definitely want to stay away from alcohol and caffeine, along with late night heavy meals before going to bed.
Tongue exercising may help resolve certain sleep apnea symptoms. If you press your tongue up and hold it there for a short period of time, it will help. This should strengthen both your tongue and throat muscles, which helps them to not relax while you’re asleep.
Left untreated, sleep apnea may get progressively worse. Every person is different, so while a particular treatment worked for someone else you know, it may not work for you. Treatment options vary depending on the cause. One person will find relief by stopping the habit of smoking and drinking. Another person may find that losing weight is their solution. Millions of sleep apnea sufferers find relief from non-surgical options like CPAP machines. Some actually choose to have surgery done, where airway restrictions are physically removed. Choose whichever method you think will work for you so you may begin to live a happy and comfortable life.
Playing a wind instrument can help. In addition to enjoying the music, you will be strengthening the muscles you need to breathe properly. Exercising these muscles will make them stronger, thus, making them less likely to collapse while you sleep, which will improve airflow to your lungs.
Exercising your tongue can help with your sleep apnea. Try to press your tongue up against the roof of your mouth. Then, hold it there for about three minutes. Your tongue and throat muscles will become stronger by doing this, making it less likely that your airways are blocked as you sleep.
Don’t feel any shame about necessary treatments for sleep apnea, including lugging around your CPAP device. Inform people about it, and let them know that it is no big deal. Undergoing CPAP therapy is an important step in preserving your overall health; don’t let inappropriate social pressure prevent you from getting the treatment you need.
Go to sleep on your side because sleeping looking straight up can make sleep apnea worse. Try sewing a large, lumpy object like a ball onto your PJ’s to prevent you from rolling on your back while sleeping. Even if you are sound asleep, you will not like the sensation of the ball in your back, and you will automatically move back to your side again.
It’s no fun to learn that you have sleep apnea. What’s great is that there is a lot you can do to deal with the disorder. You can’t go wrong by taking the sleep apnea advice provided by this article and applying it in your own situation. Even with sleep apnea, you can get good rest and live well. It just takes proper treatment.
If you have sleep apnea, or if you just snore a lot, playing an instrument may be beneficial. Learning to play a wind instrument can strengthen the muscles in your airway so you can breathe easier. Your new talents can help control your airways.