Most people with sleeping disorders are unaware that they have one. One typical disorder is sleep apnea, which is caused by airway obstruction during sleep. Keep on reading if you believe you’re suffering from sleep apnea.
Give up some of your vices to combat the symptoms of sleep apnea. Alcohol and cigarettes are two of the primary culprits. Alcohol depresses your nervous system and makes it harder to breathe, particularly when you are asleep. When you smoke, you fill your lungs with carcinogens and cause severe damage. Losing these terrible habits will help a great deal when it comes to alleviating your sleep apnea symptoms.
Think about changing a few of your habits to help with your sleep apnea. Two of the most common offenders are drinking and smoking. When you drink, your respiratory system is depressed and breathing becomes difficult. Smoking can cause swelling in the throat, which also restricts the airway during sleep. Dropping both these habits entirely will help ease the symptoms of sleep apnea.
If you are dealing with sleep apnea and you’re a smoker and drinker, you should quit now to help improve the symptoms of this condition. Both of these habits are known to make your airway’s muscles relax. This will increase your snoring as well as other symptoms of sleep apnea. While quitting these habits may not stop your sleep apnea episodes entirely, you will be healthier overall and save money at the same time.
Talk to your doctor to find out if a sleep mouth guard will work for your apnea. Your symptoms could very well be exacerbated by congenital conditions like a small jaw, an over- or under-bite, or a naturally constricted airway. A device made to assist you during sleep can provide you with enough air to flow through your body.
A common reason for sleep apnea to occur is increased weight. If this is true for you, try getting a little thinner. Diet and exercise can do wonders to treat this condition. After a couple of weeks you should see a difference with how much sleep apnea effects you.
Make yourself wear your CPAP for four hours while you sleep, at the least. Using a CPAP while sleeping is a tough adjustment for many patients to make. Nonetheless, it will not be effective unless you wear it for a minimum of 4 hours nightly. If you find it hard to get used to your CPAP, use it for only 4 hours at a go.
If you have sleep apnea because of naturally narrow airways, get a sleep mouth guard. 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 not consume as much alcohol as you used to. Your muscles get relaxed too much. You might want this consequence of consuming alcohol, but it also instigates sleep apnea. Because alcohol relaxes your throat muscles, your airway is harder to control. 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.
To help with your sleep apnea, you need to consult with your doctor about the best CPAP machine to use. Not all machines are alike, and you may need one that has a humidifier or a certain type of pressure. Some machines are very quiet and no bigger than a simple bread box. The physician should know which companies have the best machines.
Consider any alternative you can find to using sleeping pills. Sleeping pills can make your throat muscles relax in an undesirable way. They can also cause a significant number of additional complications for sleep apnea patients. Discuss alternative methods for getting to sleep without altering your breathing with your physician.
Sleep apnea can be extremely tricky to diagnose yourself, especially if you sleep alone without a loved one to tell you about minor sleep problems you experience. One way to check out your sleeping habits is to train a video camera on yourself. Make sure you include the audio, so your doctor can hear what sounds you make.
If you want relief from sleep apnea symptoms, one way to get it is to start playing a woodwind instrument. There have been studies that show playing the didgeridoo, a wind instrument, helps relieve the symptoms of sleep apnea. You’ll have better control over your airway’s dilation and the stiffness of the surrounding tissues if you exercise these muscles. Because of this, playing it regularly can help you breathe better when you sleep.
If you are using a CPAP, always have a medical ID on you. You don’t need people questioning you and your device all the time, so it makes it easier when you bring your medical ID. This ID should state that you’ve got sleep apnea, that you’re using CPAP therapy, and that your machine has a specific pressure level that it must be set to.
Eating in a healthy way will help you drop weight and fight apnea. It may surprise you how much eating poorly can affect your sleep apnea symptoms. It’s been proven that poor diets can contribute to the severity of sleep apnea.
Shed pounds if you want to get rid of your sleep apnea. Getting rid of those extra pounds can help you with your sleep apnea. Just losing a little bit of weight can go a long way in improving the symptoms of sleep apnea and opening up breathing passage ways.
Children can suffer from sleep apnea, also. If your child exhibits any of the symptoms associated with sleep deprivation, such as chronic irritability, hostility and a drop in their grades, you might be looking at a case of sleep apnea. A lot of sleep apnea symptoms are associated with ADHD, so work with your doctor to investigate all possibilities.
Try not to sleep on your back if you have sleep apnea. Most apnea patients are “back sleepers”, making it more likely that airway obstructions can occur. Use cushions or pillows to prop yourself up on your side while you sleep.
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. One way to see is to set up a video camera to record yourself as you sleep. Ensure that you record audio also, which will allow the doctors to evaluate noises you are making during sleep.
Exercise your tongue and minimize sleep apnea symptoms. Try to press your tongue up against the roof of your mouth. Then, hold it there for about three minutes. This exercise strengthens the tongue and throat muscles, making it less possible for them to allow the blocking of your air passage during sleep.
Just use one pillow when you sleep at night. Using multiple or oversized pillows makes it more likely that you will end up in a position that encourages sleep apnea. It will make breathing harder than it needs to be. This means that one pillow is most appropriate to help alleviate your sleeping concerns.
If you become anxious about your sleep apnea, try taking a hot bath every night before bedtime. Warming yourself up with a bath gets rid of the tension in your muscles and helps you relax. As a result, sleep is likely to come easier, and you are more likely to get a solid night of rest instead of one interrupted constantly by apnea flare-ups.
Don’t drink too much if you have sleep apnea. Consuming alcohol results in throat relaxation that is more than normal. Snoring and obstructed air passages both result. Do not drink or smoke before you lay down to sleep. This helps to avoid the problem of alcohol harming you from getting a good night’s sleep.
Find something that will help your apnea today. If you don’t seek medical help, your condition is likely to worsen over time. Don’t wait until you are getting absolutely no sleep every night. See your physician if you have even the slightest suspicion that you have sleep apnea.
Talk to your doctor before using a humidifier, mouth guard or nasal strips in conjunction with your CPAP sleep mask. The humid, warm air enables CPAP users to have a much easier time getting restful sleep. Humidifiers are built into a lot of CPAP machines. Ask your doctor about prescribing you one.
Throat exercises have been shown to help with the symptoms of sleep apnea. This is because when you exercise your throat it become stronger, allowing them to let air through them easier. An easy exercise is to firmly press your full tongue against the top of your mouth, then hold for approximately three minutes before releasing. Do this at least once a day.
If you believe you might have sleep apnea, consult your doctor. There is no room for guessing when it comes to getting a restful night’s sleep. Tell your doctor everything that’s been going on, determine the exact cause and take immediate action.
Sleep apnea is stressful. Baths can help. Soaking in a warm bath relaxes your muscles and reduces your stress. People who suffer from sleep apnea find it easier to get through the night when they take a hot bath or shower before they head to bed.
Get a fitted mouth guard to help you sleep at night. These types of oral remedies have shown to make the airways free from obstruction and also help with snoring, which has shown in some instances to be the cause of sleep apnea. The set of your jaw may contribute to your problems with sleep apnea.
Adjusting your sleeping position so that you don’t lie flat on your back can help if you’re dealing with sleep apnea. Lying on your back when you sleep makes it easier for your airways to become blocked. Attempt sleeping on your side. Should this be unnatural for you, use pillows to keep you in position on your side during the night.
Be compliant and go through with your treatments. It is tempting to skip your machine or other treatments when you are traveling out of town, but do not do this. Do the treatments recommended by your doctor so that you can sleep and therefore function in your daytime life.
A well-fitted mouth guard can help align your jaw and open your respiratory passages. You may have an unusually shaped mouth or jaw that is keeping your from breathing correctly while you sleep. Mouth guards fix your jaw alignment and this means easier night breathing.
You need to look into treating your sleep apnea effectively. Getting enough sleep at night is important to maintaining good health. Use the tips you learned from this article to control your sleep apnea.
Try to tone your throat muscles if you have sleep apnea. Any activity that strengthens your throat muscles assists your airways in staying open during your sleeping hours. Hum, make faces or learn to play a wind instrument to tone those muscles. Each of these will help you keep your throat muscles firm.