If someone struggles with getting sleep and it’s not getting better, sleep apnea may be the culprit. Sleep apnea is something that should not be ignored, and you and your sleeping partner need to be aware of this. Keep reading for more information.
Ask your doctor for a mouth piece to help alleviate your apnea issues. If you have a narrow airway, recessed chin or small jaw, it is likely you have amplified sleep apnea effects. By aligning the position of your jaw and throat, you will find that you can sleep with fewer symptoms of sleep apnea.
Try getting rid of bad habits to better your sleep apnea. Alcohol and cigarettes are two of the primary culprits. Consuming alcohol can lead to trouble with your respiratory system. And when you smoke you inhale a bunch of carcinogens that can seriously damage your lungs. If you quit these habits you are likely to see an improvement in your sleeping difficulties.
Make yourself wear your CPAP for four hours while you sleep, at the least. Some people have a really hard time sleeping with the device. In order for your CPAP therapy to be effective, you need to use it at least four hours a day. If you’re struggling to adjust, ensure you’re using the CPAP for four hours every single time you go to sleep.
Do you have a smoking or drinking habit? Eliminate these unhealthy habits. They may hurt your air passages. Alcohol can relax airways while smoking can cause them to swell, both of which can cause you to have sleep apnea. If you do not want to quit, just do not do it before laying down to sleep.
Eating in a healthy way will help you drop weight and fight apnea. One of the main factors contributing to sleep apnea is being overweight, caused by poor eating habits. Research has proven that those who consume low quality food demonstrate more severe sleep apnea than even overweight folks who eat healthy.
If you have sleep apnea, consider learning how to play a wind instrument. Research conducted in Germany has shown that you can greatly strengthen the muscles of your upper airway by taking up an instrument like the didgeridoo. This muscle group controls how your airway dilates and how your airway walls stiffen. Due to this, regular play can translate into good sleep at night.
Children can have sleep apnea. If your kid is acting out at school and cranky all the time, he might have sleep apnea. Sleep apnea symptoms can mimic those of ADHD, but only a doctor can give the proper diagnosis.
Dealing with sleep apnea is normally something that is very serious. If you think you may have it, it is important to make an appointment with your doctor to discuss it. If you are diagnosed with the condition, your doctor may send you to a sleep specialist, as well as recommend a sleep test to monitor your condition.
Try getting fitted for a custom-made mouth guard. Fitted mouth guards help people sleep through the night. A mouth guard is more comfortable than wearing a CPAP and is better to sleep with. You will find that this mouth guard stabilizes the soft tissues and allows the airways to be more open.
You need to have a complete physical exam and give a thorough medical history in order to get a sleep apnea diagnosis. Your doctor might also choose to study you while you sleep. After studying this information, your doctor may send you to a specialist if necessary.
You must use your CPAP at least 4 hours nightly after receiving your unit. Some find that it can be uncomfortable to use at first, but the point is to use it and ward off trouble. For this CPAP therapy to work successfully, you will need four hours each day to use it. If you’re struggling to adjust, ensure you’re using the CPAP for four hours every single time you go to sleep.
If you have no one with you while you sleep, it would be hard to tell if sleep apnea is your problem. You might consider video recording yourself asleep. The video should be equipped with sound so that doctors can also hear any noises that occur during your sleep.
Many doctors ask patients to keep sleep logs to help diagnose sleep apnea. Here, you will track your hours of successful sleep, when you awaken through the night and other problems you may encounter. If you have a partner, they may be able to help document your snoring, jerky body movements and stoppage of breathing. This will allow your doctor to see if you’re suffering from sleep apnea.
Always bring your CPAP along whenever you travel. You never should go a single night without your CPAP. You should have a travel bag that is padded that came with the machine. This can be used for transporting your CPAP so that you always have it, even when you’re not at home.
Treat your allergies or other sinus problems when dealing with sleep apnea. Because you already suffer, this should at least alleviate one of many sleep problems. The last thing you need is something else causing you difficulty breathing during your sleep. By treating your allergies or sinus problems, you will be more likely to get a full night’s rest and have energy for the day.
If you’re a sleep apnea sufferer and your mouth always opens as you sleep because of your CPAP, you may want to wear a chin strap. This strap is a small strip of material that holds up your chin while you sleep, thus keeping your mouth closed. Try this out to keep your mouth closed.
Get rid of as many sleep apnea factors as possible. Sleep apnea can run in the family, and that is one factor that can’t be changed. There are many other factors, though, that can be minimized or eliminated through lifestyle changes, such as excessive weight, alcohol use, or smoking.
Do you travel? If so, then your CPAP should be carried along with you. Using a CPAP is essential every night for those of you living with sleep apnea. Most CPAP machines come with a travel bag designed for just this purpose. This can be used to transport the CPAP machine simply when not at home.
Do not lie on your back when you sleep if you have sleep apnea. Sleeping on one’s back makes the airways extra vulnerable to blockage; this is why most sleep apnea sufferers are also habitual back-sleepers. A good way to get around this is to use a pillow so that you sleep on your side in bed.
Make sure your CPAP comes with you when you need to go to the hospital. It is critical to have your CPAP available to you, along with your mask at all times. It will be a lot easier and more comfortable if you bring yours instead of using one at the hospital. All of this will mean much better sleep for you with your CPAP, if you need hospitalization for any length of time.
A CPAP machine is a common treatment tool for sleep apnea; if you use one, you should also ask your physician about getting a heated humidifier. This will make sleeping with CPAP much more comfortable and less frustrating. A lot of modern CPAP machines have a humidifier on them; ask your doctor about it.
Consulting a doctor is important, but there are several options you can try at home. Shedding pounds and quitting smoking are too big things you can do. You should also refrain from consuming alcohol, heavy meals, and caffeine for a few hours before bed.
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.
Do not sleep on your back if sleep apnea afflicts you. When you sleep on your back, it often ends up blocking your airways, which in turn will cause problems with sleeping. Do what you can to sleep while laying on your stomach or side at all times. You can use pillows behind your back to help keep you from moving onto your back to sleep.
Stop smoking if you have sleep apnea. Your sleep apnea will worsen because smoking causes swelling in the upper respiratory system. Try to find a program to help you quit smoking. Many people have the most difficulty during the initial month. Once you are past the first few weeks, the nicotine craving begin to lessen significantly.
If you have sleep apnea, take the advice of several scientific studies and try doing some throat exercises. By building up the muscles that surround the airway, such exercises can reduce the likelihood of muscular relaxation and airway constriction during sleep. One good exercise involves pressing your tongue against the bony palate of the mouth and holding it for three minutes before releasing. Doing this at least one time every day can help you.
Your sleep habits directly affect you and your sleep apnea. You must figure out which position is best for you. Sew a tennis ball into the back of your sleeping attire so that it will remind you during your sleep to stay on your side or stomach. An alternative method is to angle your bed so that the head is approximately four inches above the foot.
Sleep apnea can be made worse if you haven’t had enough sleep. Set up a sleep schedule to address this issue. Have a specific time you go to bed and wake up, and always try to stick to them. This can keep your sleep apnea condition from evolving into something even worse, such as complete insomnia.
The preceding tips have probably given you something to think on and share with friends and family. The idea that sleep apnea can be ignored is far from the truth. Share the information from this article with those around you. Make sure you and your loved ones are educated when it comes to sleep apnea.
Don’t drink alcoholic drinks if you suffer from sleep apnea. Consuming alcoholic beverages will only increase your symptoms because it will cause your throat muscles to descend closer to your esophagus. It is not necessary to quit drinking cold turkey, but you should ensure you don’t drink any alcohol immediately before you hit the sheets.