Anyone who suffers from sleep apnea knows how severe the effects can be on your quality of life. If you want to be healthy and happy, you have to get enough sleep. Thankfully, there are many solutions to this problem. Read on for advice on treating your sleep apnea.
A common reason that people have sleep apnea is due to the extra pounds on their bodies. In this case, a person suffering from sleep apnea needs to lose this excess weight. Try changing your diet and ramp up your activity level. Some amount of carbohydrate restriction is beneficial for many who are trying to lose weight as well.
If you have inherently narrow airway that are causing sleep apnea, a mouth guard can help. These can help you breathe better and clear your airways. If this sounds like a solution worth pursuing, discuss the matter with your doctor and schedule a fitting for a guard of your own.
Speak with your doctor about treating your sleep apnea with a dental mouth piece. There may be genetic reasons you suffer from sleep apnea. Your airway may be naturally thin or your jaw may interfere with breathing during sleep. You can get better rest if you wear a custom mouth guard that aligns your jaw properly.
Taking up a wind instrument can help to alleviate your sleep apnea symptoms. Researchers in Germany have found playing a didgeridoo can make your throat muscles stronger. The muscles have a large impact on how well you breathe. Because of these movements, if you play this instrument regularly, you can control your sleep apnea symptoms and get a better night’s rest.
If you’re having a problem with sleep apnea and are a smoker or a drinker, you may find that quitting can help you immensely. These habits can cause airways to relax too much, which can worsen sleep apnea and snoring. Quitting these addictions may be the easiest way to address your sleep apnea.
Eating healthier foods can help you deal with sleep apnea. A lot of people are surprised to learn how their poor diet could be causing sleep apnea. Research indicates that less nutritious food may exacerbate sleep apnea.
Talk to your doctor about getting a fitted sleep mouth guard. You might have a narrow breathing passage, recessed chin, or small jaw naturally that can worsen sleep apnea. By aligning the position of your jaw and throat, you will find that you can sleep with fewer symptoms of sleep apnea.
Sleeping pills and other drugs are not good solutions if you are having trouble falling asleep. Similar to alcohol, sleeping pills will relax your throat and airways to an undesirable extent. They also lead to other issues that can cause many problems, especially for someone suffering with sleep apnea. If you have chronic insomnia, consult with your doctor about safe alternatives to sleeping pills.
Get fitted for a specialty made mouth guard. Guards such as these were designed for someone who suffers with sleep apnea. This is something that works well instead of using a CPAP, and it’s more comfortable. It will provide stability and help your airway to remain open.
Your physician might ask you to start and maintain a sleep log to get a better grasp on your diagnosis. In it, you’ll be expected to log the hours you sleep nightly, any symptoms you may feel and the overall quality of your sleep. Your partner can best inform you if your sleep involves jerking limbs, stops in breathing and loud snoring. All these will assist your physician in making a formal diagnosis.
Moderate your alcohol intake. Your muscles get relaxed too much. You may want to feel more relaxed, but it can exacerbate your apnea. Because alcohol relaxes your throat muscles, your airway is harder to control. Reduce the frequency of your alcohol if you do continue to use it, and never drink close to bedtime.
If you’re dealing with sleep apnea, it’s important to set a regular sleep schedule for yourself. Your sleep condition already disrupts your sleep cycle nightly. Do what you can to establish a regular pattern to improve your health and feel less tired. You should go to bed at the same hour every single day.
Without a partner in your bed to tell you how you sleep, you may not know that you experience sleep apnea. A video recorder can help you discover whether you are sleeping well or struggling. The video should be equipped with sound so that doctors can also hear any noises that occur during your sleep.
If you need to be hospitalized for some reason, be sure that you take your CPAP machine with you to the hospital. Whether the hospital stay is a planned one or it’s just an emergency room visit, always bring along the CPAP machines just in case you need to stay for awhile. The settings will be prepared and you won’t have to adjust the pressure. This lessens the stress of being away from home and enables you to continue the CPAP therapy while at the hospital.
Nasal sprays can help you sleep when your nose is being a nuisance to you. This should help clear any blockages in the airways for a couple of nights. Don’t overuse nasal spray though, it can cause your nose damage and irritate it. Try other ways of opening this passage.
Snoring devices may serve your needs with sleep apnea. Sleep apnea occurs when air passages are totally obstructed, but snoring is the result of majority closure where air still gets through what is left. So, it makes sense that a device that helps with the former can help with the latter. Devices such as mouth guards can reduce snoring as well as sleep apnea episodes.
Reduce your sleep apnea risk factors. Certain risk factors that are associated with the condition cannot be controlled, such as being a man or having a family history of it. Yet some risk factors are controllable, for example heaving drinking, smoking, and being obese.
Take what steps you can to reduce the risk factors of sleep apnea you’re subject to. Be aware that certain risk factors, like gender and genes, cannot be changed. But others, such as weight smoking and drinking, can be controlled.
Try sleeping on your side to reduce sleep apnea as back sleeping only worsens the symptoms. Sew something lumpy onto your pajamas to make sure you do not roll onto your back. It does so by making it intolerable to sleep on your back.
If you sleep on your back you will worsen your sleep apnea. One way to keep yourself off your back while you sleep is to sew a pocket into the back of your pajamas and tuck something lumpy into it (a tennis ball is ideal). Then, when they try to roll on their back while sleeping, the uncomfortable ball stops them.
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. Friendly airlines are happy to seat you where there is sufficient room for you and your machine. Make sure you bring a power adapter if you fly on a foreign airline.
Try taking a soothing bath before you go to bed to reduce anxiety. 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 have a sleep apnea diagnosis, it is important to keep in contact with your doctor. Your physician will be your best source of information in treating your condition. Evaluate the effectiveness of any new sleep apnea treatments before your next doctor’s appointment.
Certain cases of sleep apnea can be treated with corrective oral devices. That is due to the fact that some people have a jaw that naturally makes their airway narrow. Proper jaw alignment for easy breathing during sleep is possible thanks to corrective mouth guards.
Sleep apnea sufferers need to be diagnosed by a doctor. This condition is far too complicated, and good sleep far too important, to just make guesses about it. Give your doctor a list of your symptoms. This will help determine what is causing the problem and the appropriate treatment.
Many people find relief in treating sleep apnea with mouth and throat exercises. Sleep apnea can be exacerbated by weak muscles in your throat, so taking the time to strengthen them can help you manage your apnea. These exercises may truly help you.
People who have sleep apnea usually sleep on their backs. If this describes your case, it may be time to change your sleeping position. You can significantly reduce your sleep apnea symptoms by not sleeping on your back and falling asleep on your side.
You should learn to play a wind instrument. Learn the clarinet, flute, or even the didgeridoo to help relieve your sleep apnea. Learning a wind instrument works the muscles of your throat and airway, allowing them to better control your breathing. You can really train your muscles to be strong with a bit of training.
Regularly consult your doctor when you find out you have sleep apnea. The physician can keep you abreast with regard to suggestions that may ease the condition’s difficulties. Evaluate the effectiveness of any new sleep apnea treatments before your next doctor’s appointment.
Surgery may be recommended if the symptoms of sleep apnea is the result of excessive amounts of tissue in airways or throat. You may be able to eliminate your sleep apnea symptoms by letting a surgeon perform an uvulopalatopharyngoplasty (UPPP) treatment on you to clear away the extra tissue and expand your airways. Also know that during this procedure they will most likely remove your tonsils.
If sleep apnea affects you constantly at night, consider catching some naps during the day to make up for your lost sleep. Lack of sleep can cause health problems and also harm your body’s functioning. If you can, get a quick nap during the afternoon hours to boost your cumulative number of hours of sleep per day.
When you are always tired, your sleep apnea symptoms intensify. Set up a sleep schedule to address this issue. Going to bed and getting up at the same time each day is important. This will also help make sure that your sleep apnea doesn’t snowball into insomnia as well.
Exercising the muscles in your throat can ameliorate sleep apnea. Anything you can do to make the muscles in your throat stronger will help to keep your airway from collapsing when you sleep. A few exercises you can try include humming, clearing your throat and playing any instrument that includes your throat. Almost any exercise that uses your throat muscles can help to build a stronger airway which leads to better breathing as you sleep.
As this article went over, there are many good ways to handle sleep apnea. Use the suggestions and information from the above article, and you can get the sleep that you have been deprived of. Getting more sleep will improve your whole life.
Check out a specialist. Your primary care physician has some solutions for you, but a referral to a specialist can really help you out more specifically. They’ll be able to teach you more about the issues that are factoring into your sleep apnea. A specialist also has far more treatment options for your sleep apnea.