Sleep apnea is more than disruptive of your sleep and life, it can in fact be deadly. For these reasons, those suffering from this condition must learn as much as possible about its root causes and treatments so they may be able to find relief. This article will share some helpful advice that will get you on the right path.
Stop your destructive ways. As with many other health problems, alcohol and tobacco will worsen sleep apnea. Drinking affects the respiratory system. Smoking, of course, causes both long and short term damage to your lungs and airways, as well as putting you at risk for cancer. You will notice a decrease in sleep apnea symptoms by quitting these habits.
Do you occasionally drink or smoke? Get rid of these bad habits. Both have a negative influence on your air passages. Smoking causes swelling in the airway. On the other hand, alcohol causes the airway to relax, much like sleeping pills. If it’s too challenging to give up these habits entirely, you should at least avoid indulging in them as you approach your bedtime.
You can really cut back on your sleep apnea by giving up alcohol and smoking. Both of these habits have a negative effect on the muscles in your airway. As an added benefit, keep in mind that ditching these bad habits will put extra money back into your pocket, whereas extensive medical treatments will cost you a great deal.
Try out other options besides sleeping pills. Just like alcohol, taking sleeping pills will make your throat muscles relax. They may also cause complications for sleep apnea patients. Consult with your doctor about what you should take besides sleeping pills.
You may have success in treating your sleep apnea with a doctor-prescribed fitted mouth guard. If you have a narrow airway, recessed chin or small jaw, it is likely you have amplified sleep apnea effects. You can get better grade rest at night using special devices that make alterations to your sleep positions so you wind up with better jaw alignment and posture.
You may not even realize you have sleep apnea. If you have no wife or husband to tell you, you be unaware you stop breathing at night. Think about recording your sleep patterns. The video should be equipped with sound so that doctors can also hear any noises that occur during your sleep.
It is not uncommon for children to be sleep apnea sufferers. When you notice that your child wakes up tired each day, is hard to wake up in the morning, is angry or rude or their grades are suffering at school, poor sleep due to sleep apnea could be the culprit. Often these symptoms are similar to ADHD, but you need to talk to a physician and consider sleep apnea as a cause as well.
Many doctors ask patients to keep sleep logs to help diagnose sleep apnea. You will need to make note of how many hours of sleep you get each night, and anything else notable. 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.
Always bring your CPAP along whenever you travel. Once you have your CPAP machine, do not skip using it at any time. The original packaging should have included a convenient carrying case for travel. You can transport your CPAP machine with you away from home.
Avoid using sleeping pills if you have sleep apnea. Relaxed throat muscles (caused by alcohol consumption as well as sleep medication) can contribute to an increase in sleep apnea. There are a variety of other problems that they can cause as well, so be cautious of using them. There are ways to get to sleep that won’t have a negative effect on your breathing; ask your doctor for advice.
Don’t use multiple or oversize pillows. Your head position can be altered from the optimal sleeping position when you use oversized or multiple pillows. This causes you to lie in a way where breathing is more difficult. So, you should stick to one pillow to help lessen any sleep apnea symptoms.
Attempt side sleeping. It’s not uncommon for many with sleep apnea to sleep while laying on their back. The tissue in your throat and mouth can wind up obstructing your air passage when you sleep on your back. Avoid sleeping on your back and go on your side to make breathing easier. Use pillows to force yourself to sleep sideways if you have a problem with rolling over once you are asleep.
If you are suffering from sleep apnea and have a cold or allergies, try using a nasal spray. This should help clear any blockages in the airways for a couple of nights. Avoid using nasal sprays over a long period of time; your mucus membranes could become damaged and irritated. Try other ways of opening this passage.
Your doctor might ask you to write down when you sleep and wake. This log is where you’ll keep track of how much you sleep during the night, and other symptoms you may experience. Your spouse can inform you of any excessive snoring, jerking, or momentary lapses in your breathing. With this information, your doctors can make a final determination on whether or not you suffer from sleep apnea.
There are some good tongue exercises you can do which can help lessen the effects of sleep apnea. One exercise you can try involves putting your tongue on the roof of your mouth, then keeping it there for at least 180 seconds. This can improve the strength of your tongue and throat muscles and decrease the chance that they will relax too much and cause breathing difficulty.
When dealing with sleep apnea it is best to keep a regular sleeping schedule. Your sleep condition already disrupts your sleep cycle nightly. A routine sleep pattern will discourage the condition from getting worse. The first change you should make is setting a specific time to go to sleep and wake up each day.
Sleeping on your back can make your sleep apnea worse. Because of this, your sleeping position should be the best possible one. Use a foam wedge or body pillow to lift your upper body. Another option is raising your bed’s top a minimum of four inches.
Use a chin strap with your CPAP each night to prevent your mouth from opening as you sleep. This is a small piece of fabric that holds your chin up while you sleep and keeps you mouth closed. If you have your mouth open CPAP therapy isn’t going to work, so give this device a try to find out if it works.
There are a few simple solutions sleep apnea sufferers can look into. Schedule yourself to sleep at the same time every night. Lights in your bedroom can keep you awake, so turn off all electronic devices and any lamps or overhead lights, too. If you don’t set up your room correctly, you may not be able to sleep.
If the solutions you have tried are not improving your ability to sleep soundly, then see your doctor to discuss more aggressive options. A lot of people do not do well on some of the treatments, requiring complicated surgeries to enhance their airway.
If you suffer from sleep apnea, consider being fitted for a corrective oral device. Sometimes the way a person’s face is shaped may be causing their air passage to be smaller. These devices realign the jaw much the same way that braces do the teeth.
If you think you have sleep apnea, make an appointment with your doctor and ask for a sleep test. This procedure will let you know if you’re suffering with sleep apnea and what you are dealing with. Even if you’re experiencing relatively mild sleep apnea, having a firm diagnosis of the condition enables you to take steps towards treating it.
You might want to look into anti-snoring devices. Both snoring and sleep apnea are caused by narrowed airways. So you can see that it is logical that this device can help with both issues. If you have mild sleep apnea, an anti-snoring device may be enough to help with your condition.
Make sure you don’t drink any alcohol before bed. Alcohol can overly relax your throat muscles and make it difficult to breathe causing an apnea episode. You don’t have to stop drinking, you just shouldn’t have any alcohol before bed.
You can lessen the sleep apnea symptoms you are experiencing. Some sleep apnea risk factors cannot be changed, like genetic or hereditary reasons. Being overweight, drinking, smoking and weak throat muscles can all bring on sleep apnea.
Give your throat and jaw muscles a workout. Weak muscles can intensify the symptoms of sleep apnea, so add a couple of these types of exercises to your daily routine. You may be able to significantly reduce your sleep apnea symptoms with just a little effort this way.
Play any kind of wind instrument. The clarinet and flute are great instruments for treating sleep apnea. Learning a wind instrument works the muscles of your throat and airway, allowing them to better control your breathing. After a while, playing these instruments will provide you with relief from apnea because of the muscle training.
Although you should speak with your doctor about sleep apnea, you can try certain things yourself. It’s always a good idea to stop drinking and smoking and lose weight. It is doubly so if you have sleep apnea. Keep the last two hours before bed free of heavy meals, caffeinated beverages or alcoholic beverages.
Have your doctor fit you with a mouth guard. These plastic conveniences help clear your airways and relieve your snoring, which is sometimes the cause of sleep apnea. The way your jaw is set can sometimes also contribute to the negative sleep apnea symptoms you experience.
It is generally agreed upon that sleep apnea is a very unpleasant condition. It robs people of their energy to get through life each day, it causes negative changes in behavior and many more things. It can cause suffering to the person who have it as well as others who spend time with those who have it. Take the information you learned today, and use it to craft your own plan to deal with the debilitating affects of sleep apnea.
Take some brief naps throughout the day to make up for lost sleep. Being sleep deprived makes it hard to function and can cause many health problems. Because of this, take as many naps as possible so that your amount of good sleep is increased.