Every time you wake up are you feeling fatigued, grouchy or just generally unpleasant? Do others tell you that you snore quite a bit? If this is the case, then you could suffer from sleep apnea. The effects of this condition are often serious, so start looking for ways to treat your apnea immediately.
Extra weight is a primary cause of sleep apnea. Losing weight may help to greatly reduce sleep apnea symptoms in many patients. Follow a strict diet and exercise regimen for awhile to see if this makes a difference. Restricting carbohydrates has shown to be a big help in losing weight.
Do you partake in a drink or smoke? Quit these terrible habits. Using these vices can harm your airways. Inflammation is caused by smoking and alcohol use causes your airways to collapse, both of which can produce sleep apnea symptoms. If losing these habits is not possible, then at least limit yourself before going to bed.
A physician is the best person to ask about which CPAP machine is the right one to use for your specific situation. You need to take into consideration both the machine size and audible volume. There are some small machines that make little noises. Your doctor will help you find one that is well made.
Do you have a smoking or drinking habit? Break these unhealthy habits right away. Your airways are significantly affected by smoking and drinking. Smoking swells up your airways, while drinking depresses your nervous system and muscles into excess relaxation. This can both cause and exacerbate sleep apnea. If losing these habits is not possible, then at least limit yourself before going to bed.
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 of these habits are known to make your airway’s muscles relax. This will increase your snoring as well as other symptoms of sleep apnea. Dropping bad habits can help you live your life comfortably again.
If your weight is higher than it should be, reverse that. Studies have shown sleep apnea and obesity can be related. If you are obese, even just losing twenty pounds can significantly improve sleep apnea symptoms.
Consult with your physician about corrective devices to address your sleep apnea. The natural configuration of your jaw and airway passages may be conducive to the conditions associated with sleep apnea. With a specialty device, you can change your sleeping position and align your jaw so that you are able to sleep.
Some people believe that you can strengthen you upper airway muscles by playing a musical instrument belonging to the woodwind family. Research done by specialists in Germany indicates you can train your muscles in the upper airway by playing the didgeridoo. The upper air passage muscles control the size of your airway. Therefore, getting involved with an instrument like this can help you sleep better.
You really should cut down on your alcohol consumption. Your muscles are relaxed by drinking alcohol. While this is often considered a desirable effect, it can lead to sleep apnea. Alcohol relaxes throat muscles and can make it difficult to keep the air passage open. While you might still drink, limit yourself and avoid it at bedtime.
Are you using a CPAP for your sleep apnea? If so, then you should try to utilize it a minimum of four hours per night. It can be hard for some people to sleep with the CPAP initially. If you want your treatment to work, it is essential to use your CPAP for at least 4 hours every night. If you have trouble adjusting to use it the full night, keep it on for four hours at the least.
Sleep apnea has the potential for being a very serious disorder. If you are experiencing some of the signs associated with this condition, you should consult with your doctor right away. A specialist in sleep disorders can order the tests necessary to diagnose the condition.
Avoid drinking alcohol very often. Alcohol relaxes your muscles in a way that harms your breathing. People who are addicted to alcohol may learn that this is the cause of their apnea, and others who drink sporadically should know it affects them, too. Alcohol can relax the muscles in your throat, making it more difficult for your body to control your airway. Reduce the frequency of your alcohol if you do continue to use it, and never drink close to bedtime.
If you have sleep apnea, never take sleeping pills. Sleeping pills can interfere with your throat muscles and with your airway. These pills can become very dangerous if you have a bad case of sleep apnea; even though you might be tempted to use them to stay asleep, this is definitely not a good solution.
Find another way to get to sleep other than sleeping pills. Sleeping pills can make your throat muscles relax in an undesirable way. They can also make other problems associated with sleep apnea worse. Ask your doctor about sleeping aids that won’t have a negative impact on your breathing.
Alway travel with your CPAP machine if you suffer from the symptoms of sleep apnea. You never should go a single night without your CPAP. Most machines come with a travel pack anyway. This bag will help you safely travel with your CPAP machine when you are on vacation.
Sleep apnea generally is diagnosed by studying your medical and family history and having a thorough physical exam. Sleep studies may be included in the equation, and it may be necessary to involve a sleep specialist.
Nasal sprays can help you sleep when your nose is being a nuisance to you. This product will clear excess mucus and from your airways, and some formulas reduce inflammation. Do not use nasal spray over long periods of time: this could damage your nose and cause irritation. Always speak with your pharmacist to make sure you choose the product that is right for you.
Tongue exercises are useful in reducing sleep apnea. Repeat vowels out loud over and over for 3 minutes each day. Press your tongue tip to the back of your front teeth, and quickly slide it to the back of your mouth repeatedly for three minutes. Do both once per day. 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.
If you use a CPAP machine and have sleep apnea, make certain to always have medical ID on your person. If anything happens where you require medical attention, those assisting you need to know about both your sleep apnea and the CPAP. Your ID should tell people about your sleep apnea, your use of a CPAP, and the proper pressure level for it.
Strengthening the muscles of your throat can be an effective way to reduce the risk of sleep apnea. When the soft tissue of the throat collapses, the airway becomes blocked and sleep apnea occurs. Stronger muscles have more integrity and will not be as likely to block your airways.
Don’t use multiple or oversize pillows. Your sleeping position can be affected negatively by multiple pillows or an over-sized one. Not only is this bad for your neck in general, it also restricts your airway. 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.
Those with sleep apnea may need to find simple solutions to get a good night’s rest. Choose a time to go to bed every night and stick to that schedule. Your bedroom environment should be conducive to sleeping. If you sleep in improper conditions, you might suffer from chronic lack of sleep.
Learn to play one of the wind instruments. Playing a wind instrument exercises your throat muscles to make breathing easier and gives you the pleasure of beautiful music at the same time. When you’re using these instruments, you end up strengthening the muscles which can aid you while sleeping, minimizing the sleep apnea symptoms.
Try not to sleep on your back if you have sleep apnea. If you sleep on your back, it frequently leads to airway blockage and can cause sleep apnea. Pillows may assist you in side sleeping.
Go to sleep on your side because sleeping looking straight up can make sleep apnea worse. If you find yourself rolling over, try sewing something lumpy, like a ball, into the back of your pajamas. This makes it very uncomfortable to sleep while lying on your back.
Falling asleep belly up can be detrimental for sufferers of sleep apnea. The difficulties of sleep apnea are exacerbated by sleeping on your back. Find another position that does not restrict your airways.
Once you’ve received a sleep apnea diagnosis, it’s important to maintain contact with your physician. Your general practitioner or specialist can give you the latest information and tips about staying in good health. 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.
Anxiety is a common result of sleep apnea, so think about relaxing baths prior to bed. Taking a hot bath can relieve the tension in your muscles. People who suffer from sleep apnea find it easier to get through the night when they take a hot bath or shower before they head to bed.
Start playing a wind instrument. Playing a wind instrument can help your sleep apnea. When you play wind instruments, you will see that your breathing will be better because your have strengthened your airway muscles. It won’t happen immediately, but over time, learning to play one of these things will benefit your muscles and your sleep apnea.
Remember that you may not consciously realize you are having a sleep apnea episode. However, if you’re suffering from drowsiness and exhaustion during the day, it is definitely time to see a doctor. This could be a problem of sleep apnea, even when you have no idea that you’re getting up at night gasping for air.
Do not drink alcohol, especially prior to going to sleep. Sleep apnea and many other sleep disorders are worsened by consuming alcohol. Alcohol affects the central nervous system and makes it less likely you’ll be able to be woken up if you stop breathing. This can be deadly.
Many individuals afflicted with sleep apnea sleep on their back. If this is something you normally do, then you should think about switching the position in which you sleep. Sleeping on your sides helps keep your airways straight, which reduces apnea during sleep.
Chronic sleep apnea can be relieved a bit by taking naps when you can. You can have a hard time functioning during the day if you are sleep deprived, not to mention the toll it takes on your overall health. Setting aside a few afternoon hours to catch up on your overall amount of sleep time can be a great way to take care of yourself.
Sleep apnea is a condition that should not be ignored. Luckily, it is treatable. This advice may help you find relief right away. If your problems do not resolve quickly, be sure to follow up by seeing your doctor.
Think about a mouth guard. If you have a small jaw or an overbite, then get your dentist to give you a custom-made mouth guard. If you do this, your jaw will sit better and you will breathe more easily.