All sleep disturbances are unpleasant, but sleep apnea can also be dangerous. The good news is there are many ways to address that problem. The advice you will read here will help you begin to understand sleep apnea.
Sleep mouth guards can benefit you if you suffer from sleep apnea. Narrow airways can be opened, jaws can be properly aligned and nasal passages can be opened up to allow more air into the lungs. Talk to your physician about a mouth guard you can wear during sleep to help you control your condition.
Do you occasionally drink or smoke? Stop these bad habits. Smoking and drinking have negative effects on your airways. Smoking can actually swell your airways while alcohol can overly relax them; each causes sleep apnea. If you cannot get rid of these habits for good, make an effort to avoid smoking or drinking before you go to bed.
Drop your bad habits to relieve your sleep apnea. Two of the biggest problems are drinking and smoking. Drinking depresses the respiratory system and can cause severe breathing issues. Smoking damages all parts of your airways. Doing away with both of these bad habits will help do away with your sleep apnea symptoms.
A healthy diet can help you lose weight and combat sleep apnea. A lot of sleep apnea sufferers are shocked by the role that a bad diet has in their affliction. People who eat unhealthily tend to have sleep apnea more often than those who eat healthier.
A common reason that people have sleep apnea is due to the extra pounds on their bodies. In these cases, simply losing the extra weight can alleviate the symptoms. Anyone in this situation should stick to a sensible diet, in combination with a good amount of exercise. Research has proven that reducing the number of carbohydrates one consumes throughout the day helps people in losing weight.
Try out different things besides pills to help you sleep. Much like alcohol, sleeping pills can relax your throat muscles. They can also cause a significant number of additional complications for sleep apnea patients. Consult your physician to find out about possible ways to get to sleep to faster that won’t react poorly with your sleep apnea.
Sleep on your side as much as possible. A lot of people who have sleep apnea are back sleepers. If you sleep on your back, you are more likely to have your mouth open and block your airways. However, breathing is much easier if you sleep on your side instead. Support yourself with pillows so that you won’t end up on your back at night.
Lose a few pounds if you happen to be overweight and suffer from sleep apnea. There is evidence that sleep apnea is correlated with obesity. As a result, the loss of just twenty or twenty five pounds can make a significant difference in reducing your symptoms of sleep apnea.
If you are not sleeping with a partner, then it’s almost impossible to determine if you’re suffering from sleep apnea on your own. Therefore, record yourself sleeping at night by putting a video camcorder in your room. The video should be equipped with sound so that doctors can also hear any noises that occur during your sleep.
Some people believe that you can strengthen you upper airway muscles by playing a musical instrument belonging to the woodwind family. German researchers suggest playing the didgeridoo regularly trains your upper airway muscles. These muscles control your airway. For this reason, playing regularly helps you get a good night of rest by limiting the symptoms of sleep apnea and snoring.
Get to bed at a regular time every night if you suffer from sleep apnea. Sleep apnea already disrupts your rest more than it should. If you can get on a better scheducle you will help your symptoms. You should go to bed at the same hour every single day.
Try getting fitted for a custom-made mouth guard. Sleep apnea patients can have mouth guards that are custom made specifically to treat their condition. This is a good alternative to using the CPAP machine. It really helps keep the airways clear and keeps the soft tissues of the throat stable.
Use a chin strap if your mouth falls open as you sleep. This strap is a small strip of material that holds up your chin while you sleep, thus keeping your 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.
Try to sleep on your side at night. Sleeping on your back makes your airway more prone to collapse. See if sleeping on your side doesn’t help your sleep apnea condition.
If you use a CPAP machine and have sleep apnea, make certain to always have medical ID on your person. This will let emergency personnel and others know you use a CPAP for sleep apnea. The identification should say that you suffer from apnea and that you need a CPAP set at a particular pressure level.
If the solutions you have tried are not improving your ability to sleep soundly, then see your doctor to discuss more aggressive options. Some people don’t have any luck with conventional treatments, and usually opt for surgeries like a tonsillectomy, adenoid removal or airway enlargement as their last resort.
Left untreated, sleep apnea may get progressively worse. Cases differ from patient to patient, and the same treatment will not be effective in every case. Obesity, asthma and allergies can all contribute to sleeping problems. There are many options available to help treat this condition, one of which is a CPAP machine. Some people with severe sleep apnea will have surgery to get rid of the tissue that blocks the airway. Whatever you do, it will help.
Lose weight to prevent developing sleep apnea. Sleep apnea symptoms can be reduced or eliminated by taking off those extra pounds. Even a few pounds can help your sleep apnea symptoms.
Play wind instruments. You will like the music and help exercise muscles that can better your breathing. If you consistently make an effort to strengthen your throat muscles, you’ll have a better time sleeping with sleep apnea.
Lower risk factors for sleep apnea. Some risks are inherent, such as family history or being male. Yet some risk factors are controllable, for example heaving drinking, smoking, and being obese.
Do not let your condition, treatment or even your CPAP machine embarrass you. You need not be self-conscious about your need to use a CPAP machine; be upfront about its medical necessity with friends, relatives, and room-mates. Remember that failure to use your CPAP could cause serious health problems. If people tease you for doing so, that’s more a reflection on them than you.
Weight loss can make a huge difference in sleep apnea symptoms. Being overweight and large around the neck are often indications of sleep apnea. A person with sleep apnea can breathe a lot easier without all that extra weight on them.
Your sleep habits directly affect you and your sleep apnea. This is why it’s essential to sleep in a good position. Take a foam wedge to lift the top of your body up. If you have an adjustable bed, raise the head by several inches for the best position.
Do not lay on your back to sleep if you have a sleep apnea condition. Sleeping on your back raises the risk of a blocked airway, experienced by many sufferers. Prop yourself up on your side with a pillow or cushions.
If you have sleep apnea, it has been proven that throat exercises can help strengthen the muscles. This is because when you exercise your throat it become stronger, allowing them to let air through them easier. Hold your tongue to the top of your mouth, and keep it there for three minutes before releasing. Do that every day for best results.
Quit smoking if you suffer from sleep apnea. Smoking causes swelling in your upper airway, which negatively impacts sleep apnea. To quit, try using nicotine replacement treatment or a cessation program. Getting through the first month is the toughest. Following that time, the nicotine will start leaving your body, and you’ll have decreased cravings.
If you do tongue exercises you will allieviate sleep apnea symptoms. Try holding your tongue up toward the roof of your mouth for at least three minutes. This makes the tongue and throat muscles stronger and prevents them from relaxing and blocking the airway as you sleep.
Drink alcohol as infrequently as possible if you suffer from sleep apnea. Alcohol causes the throat muscles to relax too much, making it hard for enough air to get in and flaring up sleep apnea. That doesn’t mean that you can never drink again, but rather that you should not drink to excess, especially before bed.
You can reduce the symptoms of sleep apnea by making the muscles in your throat stronger. The labored breathing common in sleep apnea is usually caused when the soft tissues of the throat collapse and obstruct the airway. As your strengthen your muscles, you will have more control over them.
Make sure that your throat and jaw muscles both get exercise. Some cases of sleep apnea are just contingent upon weaker muscles, so exercising them can really help out your condition. These exercises can greatly help reduce your symptoms.
Curb drinking heavily if you have sleep apnea. Alcohol consumption relaxes throat muscles beyond normality and can block an airway. You should either cease drinking alcohol or reduce your consumption to no more than a couple of drinks before dinner. This helps to avoid the problem of alcohol harming you from getting a good night’s sleep.
Cut down or avoid alcohol completely, especially right before going to sleep. Drinking alcohol can increase the severity of sleep disorders like sleep apnea. Alcohol relaxes your muscles and makes it harder to breath while you sleep. It can also prevent you from waking up when you stop breathing. This can be a fatal combination.
The manner in which you sleep can have a hand in your sleep apnea. Try sleeping on your side or your stomach to decrease the condition. If you must sleep on your back, elevate your head and the top half of your body slightly. This will keep excess tissue and relaxed muscles from blocking your airways.
Because our days are busy, we require enough energy to get through things and get things done. Try not to let sleep apnea affect your daily routine and use what you’ve learned here to help you begin to feel better.
Once your doctor has diagnosed you with sleep apnea, remain in contact with him or her. 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.