Are you allowing sleep apnea to interfere with your amount of high-quality sleep? If so, then you should find some treatments immediately. It is detrimental to your health and can even be dangerous to go through life without enough sleep. Read the below article for some tips on how you can improve your sleep apnea symptoms so that you can sleep better.
Stopping bad habits may help with your sleep apnea. Drinking alcohol and smoking are very bad for the condition. Drinking causes respiratory depression, which makes it more difficult to breathe. Over time, your lungs will be damaged as the result of smoking. Quitting both of these habits completely will really alleviate your symptoms.
Believe it or not, wind instruments can help you deal with your sleep apnea. Researchers in Germany found that playing a didgeridoo can train and strengthen the muscles of the upper airway. The muscles have a large impact on how well you breathe. Regular playing can significantly reduce the occurrence of the symptoms of sleep apnea by allowing these muscle to function properly and letting you get a peaceful night’s rest.
If you are overweight, lose some weight. Studies show that sleep apnea symptoms are more common in people who are overweight. Alternatively, if you shed twenty five pounds you can see a tremendous improvement in the symptoms of sleep apnea, especially if you are dealing with obesity.
Do not neglect your CPAP machine if it has been prescribed to you. Some find that it can be uncomfortable to use at first, but the point is to use it and ward off trouble. However, it won’t be effective if you don’t use it every day. If you still have trouble adjusting, get at least four hours and try to add more time each night.
Eating well can help you become thinner, which can often reduce sleep apnea symptoms. Despite what you may think, diet plays a major part in the ability to sleep. There is scientific data that suggests that eating a poor diet can worsen sleep apnea, independent of a person’s weight.
Moderate your alcohol intake. Drinking alcohol relaxes the muscles of your throat and airway. 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 causes the throat and tongue muscles to relax, which can make it easier for them to block your airway. If you can’t give up drinking completely, at least make an effort to moderate your intake and avoid having alcohol in the hours leading up to your bedtime.
Sleep apnea can be present in children. Symptoms may include mouth breathing, hostility, irritability, bad grades, hyperactivity and inattentiveness. Oftentimes these symptoms cab be associated with ADHD, but first you should consult with your doctor to see if the problem is sleep apnea.
Sleep on your side in order to get some better sleep. When you sleep on your back, the airways get obstructed due to the throat and nasal passages being more prone to obstruction. Try to fall asleep on one of your sides to see if your symptoms get better.
Without a partner in your bed to tell you how you sleep, you may not know that you experience sleep apnea. Try setting up a video camcorder to record yourself while you are sleeping at night. Make sure any video you make includes an audio stream, since certain noises are clues that you may suffer from sleep apnea.
Sleep on your side. It’s not uncommon for many with sleep apnea to sleep while laying on their back. When you lay on your back during sleep, the tongue and soft palate shift to the back, which obstructs your airway. Sleep on your side to keep your airways straight. If you have a hard time sleeping on your back all night, you can try to prop pillows around yourself to prevent you from sleeping on your back.
Establish a sleep routine if you are a sleep apnea sufferer. Sleep apnea can disrupt your sleep every night. Using simple sleep hygiene techniques like this one will help you avoid health problems and falling asleep during the day. Go to sleep and wake up at set times each day, even the weekends, for the best results.
Your doctor may suggest keeping a sleep journal to help pinpoint if you have sleep apnea or not. You will write down how many hours you sleep throughout the night, and any other symptoms you experience. Ask others in your home to let you know if you snored, woke up without realizing it due to your snoring or if you moved a lot in your sleep. This will allow your doctor to see if you’re suffering from sleep apnea.
Try losing weight to deal with your sleep apnea. Sometimes, sleep apnea is due to the excess weight around the neck area. Pressure on the neck is reduced with weight loss, making breathing easier while sleeping.
If you are taking a vacation and suffer from sleep apnea, don’t forget to bring your CPAP machine along. Once you have your CPAP machine, do not skip using it at any time. Most machines come with a travel pack anyway. Use this bag to carry your CPAP whenever you travel.
Having your sleep apnea diagnosed by your physician is important; however, some options for self-help may be beneficial to you. Stopping the habits of drinking and smoking can help. Anyone who is overweight may find that they benefit quite well from losing 20 pounds or more. It’s also a good idea to refrain from eating heavy meals and drinking alcoholic or caffeinated beverages close to bed-time.
Although you should speak with your doctor about sleep apnea, you can try certain things yourself. Quitting smoking and losing weight are beneficial to anyone, particularly those that have sleep apnea. Other vices to avoid are caffeine, alcohol and large meals right before bedtime.
Exercising your tongue can help with your sleep apnea. If you press your tongue up and hold it there for a short period of time, it will help. This will strengthen your throat and tongue muscles and reduce the chances of them relaxing while you sleep and blocking your airways.
Don’s sleep on your back if you are suffering from sleep apnea. If you sleep on your back, your air passages may become blocked. Try your best to avoid sleeping on your back, and use pillows or something else to keep you on your side.
Sleeping in certain positions can also impact your sleep apnea. You must figure out which position is best for you. Try taking a foam wedge and using it to raise the top half of your body. Or, if your bed is adjustable, raise it about four inches at one end.
Do not drink too much alcohol if you have sleep apnea. Alcohol makes the throat muscles over-relax, resulting in blocked airways and snoring. Limit drink consumption to no more than two or quit drinking completely prior to bed. You need to do this to ensure that drinking has no effect on your sleeping patterns.
If you have sleep apnea, it has been proven that throat exercises can help strengthen the muscles. These exercises help to strengthen the muscles that surround the airway, making them less likely to collapse. A common exercise recommended to sleep apnea sufferers involves holding the tongue flat against the roof of the mouth for 180 seconds. Try doing this at least once a day.
Many people think of sleep apnea as a problem surrounding the nose, but really strengthening your throat muscles is the key. If making your throat stronger is something that you want to do, plenty of exercise choices exist that are quick to do.
Don’t be ashamed that you have to use a CPAP machine. Your friends and family will understand when you explain to them that you suffer from sleep apnea. Remember that a CPAP machine is helping you, and if others make fun of you, they aren’t your friends.
Consider taking up a wind instrument. To help with your sleep apnea, you should learn the clarinet, flute or any kind of wind instrument. While helping your control airflow, these instrument provide exercise for the muscles surround your airway and make them stronger. Eventually, your muscles will strengthen, and your sleep apnea will lessen.
The manner in which you sleep can have a hand in your sleep apnea. This is the reason why it’s vital to sleep in a proper position each night. Try taking a foam wedge and using it to raise the top half of your body. Or, if your bed is adjustable, raise it about four inches at one end.
Cut down or avoid alcohol completely, especially right before going to sleep. Sleep apnea is just one of the sleep disorders that can be negatively affected by alcohol use. Not only does alcohol relax the muscles of the airway to a dangerous extent, it also depresses your nervous system, making it less likely for you to wake up in the event of serious breathing difficulties. This can be deadly.
Use a mouth guard that fits properly to help with sleep apnea. This type of appliance has had good results in clearing the airway, relieving snoring and addressing the symptoms of sleep apnea. The position of your jaw may have negative effects on your sleep apnea.
People that have sleep apnea can benefit from learning to play a wind instrument. It is not only soothing, but in a German trial study, it was proven that playing the Didgeridoo or any wind instrument can drastically calm sleep apnea symptoms. Your new talents can help control your airways.
Find a support group online to join. Sleep apnea is not a common thing. Although your loved ones and friends may try to help, they often can’t understand what you are feeling. Find people that also have sleep apnea. If you are not comfortable with a group in your area, you can join one of many sleep apnea groups online.
Don’t sleep on your back if you have sleep apnea. When you sleep while laying on your back, your airway can become compressed, preventing a restful night of sleep. Instead, sleep on a side. You can use pillows to prop you up if side-sleeping is not something you are used to.
If sleep apnea makes it hard to get enough rest, try taking a nap during the day. Sleep deprivation can have serious consequences for your health, and it impairs your ability to think and function. If you can, get a little sleep in the afternoons.
Do not let your sleep apnea go untreated. If you don’t consult a physician about what you can do, your condition will worsen and may even threaten your life. 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.
Work on toning the muscles in your throat if you are affected by sleep apnea. This strengthening may prevent future collapsing of your airways. Try making faces, playing an instrument or humming. Each of these things will help alleviate suffering that comes with sleep apnea due to weak muscles.
It is important that you get enough sleep every night. Keep the advice you’ve read in mind to help you decide what to do about sleep apnea.
Don’t use opioid or narcotic medicines if you suffer from sleep apnea. Pain mediations relax your body, and if you fall asleep, your throat muscles might severely collapse and prevent air from flowing. If you are already suffering with sleep apnea and use these medications, it can potentially turn into a fatal situation.