If someone struggles with getting sleep and it’s not getting better, sleep apnea may be the culprit. Don’t ignore your sleep apnea, and be sure to get your partner on board for treatment consultations. Read the following article for more information.
Avoid contact with cigarette smoke and consumption of alcohol if you have been diagnosed with sleep apnea. In particular, alcohol and cigarettes are bad for you. Alcohol depresses your nervous system and makes it harder to breathe, particularly when you are asleep. Smoking damages the lungs. If you quit these habits you are likely to see an improvement in your sleeping difficulties.
Consult with your doctor about getting a mouth piece. Your symptoms could very well be exacerbated by congenital conditions like a small jaw, an over- or under-bite, or a naturally constricted airway. Specialty devices can rectify the minor deviations during sleep so that your jaw aligns and your breathing passage remains unobstructed, giving you a better night of uninterrupted rest.
Extra weight is a primary cause of sleep apnea. If this applies, it is is important to shed some excess weight. The best way to lose weight is to become physically active with exercise at least four times per week and eat less food calories than are burned off each day by activity. It may be worth it to look into diet plans that reduce the amount of carbohydrates that you eat.
Talk to your doctor about fitting you with a mouth piece you can wear at night. You might have a narrow breathing passage, recessed chin, or small jaw naturally that can worsen sleep apnea. There are a number of different devices to correct for these issues. Simply aligning your jaw may be all that is necessary.
Lose weight if you need to. Although it might not be the main cause, being overweight makes sleep apnea worse. Losing a little weight can have a big affect on your sleep apnea. Try a calorie restriction diet and exercise.
Slim down if you’re heavy. Research has shown a clear link between sleep apnea and 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.
Go to the doctor to get a mouth guard that is custom made. Mouth guards help keep your jaw in a proper position. They make a good substitute for CPAP machine use, and provide better nighttime comfort. The mouth guard can help by keeping your airway unobstructed.
You must use your CPAP at least 4 hours nightly after receiving your unit. Unfortunately, adjusting to this device while sleeping can be hard for some people. Four hours of use daily is recommended with a CPAP machine to see the medical benefits. Starting at just four hours per session can help you ease into adjusting to your CPAP.
You really should cut down on your alcohol consumption. Consuming alcohol causes your muscles to relax too much. 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 relaxes throat muscles and can make it difficult to keep the air passage open. If you have to have a drink, do it well before bedtime.
Avoid drinking alcohol very often. Alcohol has a relaxing effect on all your muscles. Even though you may enjoy the relaxing effects, this can contribute to sleep apnea events. Alcohol relaxes throat muscles and can make it difficult to keep the air passage open. If drinking is an important part of your life, restrict the amount of alcohol you consume and drink it earlier in the day.
When you have sleep apnea you can find out about it from tests your doctor will run. Also, your doctor may want to try a sleep study on you. Depending on the results, you may be referred to a specialist.
Try something other than sleeping pills. Just like alcohol, taking sleeping pills will make your throat muscles relax. There are a variety of other problems that they can cause as well, so be cautious of using them. Consult your doctor to find a sleep aid that won’t impact your breathing.
It’s best to lay on your side to sleep when you have sleep apnea. Don’t sleep on your back. Sleeping on your back can cause the tissues in your mouth and throat to block your airway. You will breathe easier if you sleep on your side. If you have trouble staying off of your back, sew a tennis ball into the back of your sleeping clothes. This will help you stay on your side while you’re sleeping.
Your physician may want you to write in a log or journal about your sleep, in order to check to see if you have sleep apnea. You will need to make note of how many hours of sleep you get each night, and anything else notable. You can ask your spouse or a family member to let you know you how often you snore at night. This can help your doctor figure out if you’ve got sleep apnea or if you don’t.
Try and get someone you know to tell you how you sleep through the night. One way to see for yourself is to train a camcorder on yourself as you sleep. The video should also contain audio in order to hear the noises that occur while you’re sleeping.
Keep a regular sleeping schedule to lessen the symptoms of sleep apnea. Sleeping at weird hours of the day can worsen your sleep apnea. A natural pattern of sleep will help you gain your health back and also avoid daytime sleepiness. The first change you should make is setting a specific time to go to sleep and wake up each day.
Try to avoid sleeping pills when you’re suffering from sleep apnea. The muscles in your airway may become too relaxed. These pills can lead to a very dangerous situation if your case is bad, especially when tempted to try and get a good night’s sleep.
If you are requiring a hospital visit, don’t leave the CPAP machine behind. 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. Since the settings are already set to what you’re used to, and the mask that you use each night is there, it makes it much easier to use at the hospital. Doing so will make your hospitalization easier because you can continue to do your CPAP therapy.
If you have sleep apnea, consider dropping some weight. Lots of people have found they can eliminate their sleep apnea by dropping all their excess fat. In fact, you don’t have to lose a lot of weight to open up the airways and the throat.
Sleep apnea sufferers should treat their allergies promptly. Sleep apnea is a difficult enough condition to deal with. The last thing you need is something else interfering with your airways while sleeping. Keep your airway clear and free by dealing with sinus problems so you can more easily sleep at night.
Stick to one regular pillow for sleeping on at night. When you sleep on a pile of pillows, or one extremely thick pillow, your chin is pushed down toward your neck and restricts your air flow. This means that your position is actually making it harder for you to breathe. You can minimize the impact your sleep apnea has by using just a single pillow in bed.
If you have sleep apnea, you can improve your symptoms by exercising your throat muscles. Sleep apnea is commonly caused by the throat becoming obstructed because the soft tissues collapse near the back of your throat. When your muscles get stronger, chances becomes less that they will collapse and cause a blockage in the airways.
Losing weight is a good way to cut chances of developing sleep apnea. Lots of people have found they can eliminate their sleep apnea by dropping all their excess fat. Loosing even a little weight can allow you to breathe more freely and get a good night’s sleep.
Even though you may not be aware of your sleep apnea, anyone who sleeps with you probably is aware of it. If you have experienced symptoms like exhaustion, sleepiness, or falling asleep when you drive, talk to your doctor. A doctor may diagnose you with this condition, even if you believe you don’t have it.
A great method of reducing your sleep apnea symptoms is strengthening your throat muscles. The cause of sleep apnea is a blockage in the airways which results in a lack of an ability to breathe. When your muscles strengthen, they won’t collapse so easily, and your airway will stay clear.
Try staying away from going to bed on your back when you have a sleep apnea condition. When you fall asleep on your back, your airways may be more likely to collapse during the night, causing sleep apnea symptoms. Gravity will not pull on your throat muscles and close them up as easily if you turn on your side instead.
Do not drink too much alcohol if you have sleep apnea. Drinking causes the throat muscles to relax excessively, which causes snoring and a blocked airway. Quit drinking, or have only one drink a few hours before bed. That way, your sleep will not be affected.
Sleep apnea can create exhaustion, which makes the condition worse. Try to sleep on a set schedule. Give yourself a set schedule to follow every night. This should stop sleep apnea from increasing to an even bigger problem.
Don’t be ashamed that you have to use a CPAP machine. Inform people you are using it so you don’t feel awkward when you need to bring it out when other people are around. Remember that a CPAP machine is helping you, and if others make fun of you, they aren’t your friends.
Sleep apnea, as defined, is when your body does not have the required amount of oxygen it needs when you are asleep. For this reason, it’s better for people with sleep apnea to stay out of areas of high elevation. The reduced oxygen levels present at high altitude can significantly exacerbate the problems caused by sleep apnea. Avoid sleeping at higher elevations as much as possible.
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. If you can, try taking an afternoon nap to help you get at least some quality sleep time each day.
In this article, you have discovered some basic knowledge about sleep apnea. If you just ignore sleep apnea, you are setting yourself up for future health problems and low quality of life. Be sure to share the information you find, as it may save a life.
Try using a mouth guard. If you have a small jaw or an overbite, then get your dentist to give you a custom-made mouth guard. Devices such as these will properly align your jaw, making it easier to breathe properly each night.