Living without proper sleep is debilitating for anyone, but when you have sleep apnea, it makes it almost impossible to get a good night’s sleep. Read the following article for some great tips on living with sleep apnea yet sleeping better and feeling better.
Try getting rid of bad habits to better your sleep apnea. Two of the most common offenders are drinking and smoking. Your respiratory system will not be happy with you if you drink all the time. Cigarettes inject carcinogens into your respiratory system. These are both habits which can make sleep apnea worse.
Giving up smoking and drinking can help to improve your sleep apnea. Alcohol relaxes the muscles in the back of the throat, which will cause an interference with breathing. If you avoid these things, it may help your sleep apnea.
Excessive weight can be a major contributor to sleep apnea. If this is a problem for a person, then weight loss is recommended. 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. Some amount of carbohydrate restriction is beneficial for many who are trying to lose weight as well.
Try losing weight if you are obese. Although it might not be the main cause, being overweight makes sleep apnea worse. If you are obese, even shedding 25 pounds can provide a drastic improvement in your symptoms.
Do you smoke or drink alcoholic beverages? Get rid of behaviors that are not good for you. Using these vices can harm your airways. When you smoke it causes swelling in your airways, and when consuming alcohol, your airway muscles tend to relax. That causes the symptoms of sleep apnea to worsen. If you are unable to completely eliminate these habits, try to at least refrain from them in the hours directly before bed.
If you have sleep apnea, consider learning how to play a wind instrument. In Germany, research has been done that suggests playing the didgeridoo will train the muscles of the upper airway. Upper airway muscles manage dilation and stiffening of airway walls. So, if you play this instrument on a daily basis, it will help to limit the sleep apnea symptoms which in turn will give you a good night’s sleep.
Giving up smoking and drinking can help to improve your sleep apnea. These habits can cause your throat muscles to relax or swell, increasing sleep apnea. Unlike those medical interventions or pricey surgeries, eliminating these habits can save you money.
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. While they won’t work for everyone, they do work for many people who find them to be easy to use and successful in treating their sleep apnea. It keeps your air passageways wide open and clear by stabilizing your throat and holding it in the proper position.
To keep your sleep apnea in check, eat a healthy diet to lose weight. Most people would find it surprising to know that your diet can be a factor in managing sleep apnea. Research has proven that those who consume low quality food demonstrate more severe sleep apnea than even overweight folks who eat healthy.
Limit your alcohol consumption. Your muscles get relaxed too much. If the throat muscles are too relaxed, they can collapse and block your airway. Your throat muscles may be affected, causing breathing difficulties. If you are a person who needs a drink sometimes, then aim to not drink it very frequently. Definitely do not drink any immediately before hitting the sheets at night.
Do not consume as much alcohol as you used to. Consuming alcohol causes your muscles to relax too much. Although some people do enjoy this, it can contribute to sleep apnea. Your throat muscles become relaxed and cause your airways to become blocked. If drinking is an important part of your life, restrict the amount of alcohol you consume and drink it earlier in the day.
Try something other than sleeping pills. Sleeping pills can make your throat muscles relax in an undesirable way. They may also cause complications for sleep apnea patients. Speak with your health professional about something that can help you sleep without harming your breathing patterns.
You can wear a chin strap with your CPAP if you have problems with your mouth falling 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. The CPAP only works if the mouth is closed, so try using the strap.
Many children suffer with sleep apnea. If you find your child is innatentive, always tired or uses their mouth to breath and not their nose, they may suffer from this condition. The symptoms can be confused with those of ADHD, so it is important to speak with your doctor to see if sleep apnea is a possibility.
If you are using a CPAP to treat sleep apnea, be sure to take it when you’re going to the hospital. Be it an intended or emergency room stay, you must always have access to your CPAP and the mask when you suffer from sleep apnea. 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. This will make your stay a little more comfortable.
Instead of sleeping on your back, sleep on your side, which can help to avoid the symptoms of sleep apnea getting in the way of a peaceful night’s sleep. When we sleep on our backs, the nasal and throat passages are more prone to obstructing the air-ways. See if sleeping on your side doesn’t help your sleep apnea condition.
Try using a nasal spray for an irritated nose. You will get relief from this for a little while. Nasal spray is not a permanent solution to nighttime breathing issues, though; prolonged use will cause irritation and possibly sinus damage. Take a trip to the drugstore and find a nasal cleaner that suits you.
If you aren’t sleeping with a partner each night who can let you know of any irregularities in your sleeping patterns, it can be hard to know if you have this condition. Or you can record yourself as you sleep to look at your sleeping patterns. Make sure you include the audio, so your doctor can hear what sounds you make.
Stop putting yourself at risk for sleep apnea. Be aware that certain risk factors, like gender and genes, cannot be changed. But, there are other things you can do to cut out risks such as not smoking or drinking heavily, and also managing your weight.
If you need to be hospitalized for some reason, be sure that you take your CPAP machine with you to the hospital. If you are scheduled for hospitalization or if you go to emergency, you should make available your CPAP machine and mask. You will your mask you’re used to, and the pressure will be set right. This will make continuing your CPAP therapy much more tolerable.
Your sleep apnea will not just go away by itself without treatment. A variety of underlying medical conditions can contribute to sleep apnea. Some sleep apnea sufferers can deal with their symptoms by getting rid of excess weight, but there are also people with the condition who aren’t overweight. There are many options available to help treat this condition, one of which is a CPAP machine. For others, surgical techniques to remove airway obstructions may provide the most effective relief. No matter what route you take, your treatment is definitely key to a happy life.
Just use one pillow when you sleep at night. The position of your body can become awkward and harmful to your breathing when you use too many pillows. You’ll be resting in such a way that makes breathing difficult. Because of this you should only use one pillow for easier sleeping.
Sleep apnea becomes an even bigger problem if you are chronically fatigued. Good sleep hygiene, like adhering to a routine bedtime schedule, can help. Go to bed and wake up at the same times every day and stick with it. This will stop sleep apnea from turning into something worse such as insomnia.
Do not drink too much alcohol if you have sleep apnea. Alcohol relaxes the muscles in the throat and causes your airway to become constricted. Limit drink consumption to no more than two or quit drinking completely prior to bed. You’ll be less likely to suffer from alcohol-related sleep disturbances this way.
Do throat and jaw exercises. Some cases of sleep apnea are just contingent upon weaker muscles, so exercising them can really help out your condition. You may see results after just a few days of doing exercises.
How you physically sleep each night can really affect your sleep apnea. Try sleeping on your side or your stomach to decrease the condition. 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.
Avoid drinking alcohol, especially before bed. Alcohol only makes the problems of sleep apnea much worse. It slows down you central nervous system, making the conditions of sleep apnea worse and also could prevent you from waking up should you stop breathing. Therefore, combining sleep apnea and alcohol can be deadly.
Remember that you must bring your CPAP machine with you on long air flights, and the airline must know about this in advance. You’ll find that most airlines are quite accommodating to this kind of medical necessity; they’ll seat you in a place where you have all the room you need. Try to remember to bring the appropriate adapters for foreign flights.
You may need to have surgery to remove excess tissue from your throat if that is causing your sleep apnea symptoms. Through a procedure known as uvulopalatopharyngoplasty or UPPP, the excess tissue can be removed to make the airway bigger and eliminate sleep apnea. Often times they remove the tonsils when they perform this surgery.
Sleep deprivation can disrupt your life and damage your health. Get a handle on your sleep apnea so you can get better sleep. Don’t make life tougher than it needs to be. Work toward an effective treatment that will help you get a good night’s sleep.
When it comes to treatment, follow instructions to the letter. You might be tempted to entertain the thought that skipping a night or so is safe, but you are going to regret it in the morning and not be as functional the next day. Do the treatments recommended by your doctor so that you can sleep and therefore function in your daytime life.