Sleep apnea robs you of your precious sleep every night. If you want to be healthy and happy, you have to get enough sleep. Fortunately, there are some things you can do about it. Read the following tips to help you treat you sleep apnea.
There are some bad habits that should be stopped because they make sleep apnea worse. If you drink and smoke, it can make your sleep apnea worse. Drinking depresses the respiratory system and can cause severe breathing issues. Over time, your lungs will be damaged as the result of smoking. Eliminating these habits is going to help alleviate sleep apnea symptoms.
A physician is the best person to ask about which CPAP machine is the right one to use for your specific situation. The size of the machine and the loudness are both things that need to be considered. Some CPAP machines are small and are quiet. Your doctor should be able to point you in the right direction of a capable machine.
Lose some weight if you’re heavy. Studies show that sleep apnea symptoms are more common in people who are overweight. As a result, the loss of just twenty or twenty five pounds can make a significant difference in reducing your symptoms of sleep apnea.
Do you smoke or sometimes drink? Get rid of behaviors that are not good for you. Both of these substances have a negative effect on your ability to breathe while sleeping. Smoking causes swelling in the airway. On the other hand, alcohol causes the airway to relax, much like sleeping pills. If you cannot get rid of these habits for good, make an effort to avoid smoking or drinking before you go to bed.
Moderate your alcohol intake. Alcohol will relax all of your muscles. Drinking alcohol will make it hard for you to get through the night if you have sleep apnea. If you are sleeping and have been drinking too close to bedtime, this can be a dangerous combination while you are asleep. If you have to have a drink, do it well before bedtime.
Sleep Apnea
Try something besides sleeping pills. Similar to alcohol, a sleeping pill will relax the muscles in your throat. They also lead to other issues that can cause many problems, especially for someone suffering with sleep apnea. Stress relief through meditation or exercise can also help you fall asleep safely.
Aside from the obvious reasons that losing weight is important, if you have sleep apnea, it’s vital that you lose weight. It is widely known that being overweight is the cause of sleep apnea for some people. So, you can actually find substantial relief from your symptoms just from shedding even twenty or thirty pounds.
When you travel, be sure to bring your CPAP on the trip. Using a CPAP is essential every night for those of you living with sleep apnea. You should have a travel bag that is padded that came with the machine. Use this bag to carry your CPAP whenever you travel.
If you’ve got a prescription for a CPAP for your sleep apnea, try using it for around four hours each night. Some people find the machine difficult to get accustomed to. Use your CPAP as often as prescribed by your doctor, and make sure it fits properly. Using it for the minimum of four hours a day will allow yourself to slowly transition to full time use.
If you suffer from sleep apnea, you should treat any sinus or allergy problems you may have. Your condition already causes you to have trouble breathing while you sleep. You have to avoid anything else that is going to affect your ability to breathe while you are asleep. Keeping your airway free and clear by treating your nasal problems gives you a much better chance of sleeping through the night without problems.
If your mouth opens a lot during the night when you use your CPAP machine, consider adding a chin strap. The chin strap will help hold you chin up during the time you are sleep which keeps your mouth closed. If you keep your mouth open your CPAP will not work.
Be sure to make use of nasal spray for a runny, stuffy, itchy nose. Nasal spray can temporarily reduce swelling in your nasal passages. If you use nasal spray alot you may damage it. Your pharmacy can offer a variety of solutions or options to clear your air passages as you sleep.
If you use a CPAP, then ensure a medical ID is carried with you at all times. This will let emergency personnel and others know you use a CPAP for sleep apnea. Your ID should clearly state all information relevant to your sleep apnea, including what pressure level setting you use for your CPAP.
Of course, for a solid diagnosis of sleep apnea, you must see a doctor. Nonetheless, healthy, self-help techniques may help and won’t hurt. Losing weight and stopping smoking are always good, but are especially so for those who suffer from sleep apnea. You will also want to avoid alcohol, caffeine or heavy meals within a couple hours of going to bed.
Take your CPAP along whenever you are embarking on an overnight trip. A diagnosis of sleep apnea is serious and means that you cannot forgo the use of your CPAP for even a single night. Most CPAP machines have convenient and durable carrying cases. This bag will help you safely travel with your CPAP machine when you are on vacation.
Sleep apnea can cause psychiatric symptoms, including anxiety. If you suffer from such symptoms, run a bath before you go to sleep each night. A hot bath will reduce your tension and make you feel more relaxed. By doing this, it will probably be easier to fall asleep, which will lead to a better night of sleep, rather than a night filled with constant interruptions from flare-ups of your sleep apnea.
You shouldn’t be smoking if you are afflicted with sleep apnea. Smoking aggravates air passages. To quit smoking, try a smoking cessation program or use nicotine replacement therapy. After 30 days of dedication, you should almost be cured from being addicted to smoking. The nicotine will be out of your system at this point.
There is a simple fix you can use to help improve the quality of your sleep if you have sleep apnea. Schedule a nightly bedtime and stick with it. Make sure your environment is suitable for your sleeping arrangement. If your room is not comfortable, you will have a hard time resting.
There are some good tongue exercises you can do which can help lessen the effects of sleep apnea. For example, try this: press your tongue up against your upper palate, and hold it for about three minutes. This increases the strength of the muscles in your tongue and throat, which means they won’t relax as much during the night.
Be proactive in finding treatment. By not visiting your doctor and searching for a treatment, your sleep apnea symptoms are just going to get worse. Don’t hesitate. Your symptoms will only get worse. See your doctor right away.
Sleeping in certain positions can also impact your sleep apnea. This is the reason why it’s vital to sleep in a proper position each night. Lift your body up on a foam wedge. Try to also prevent yourself from falling off the bed in the middle of the night.
Corrective oral devices can sometimes be effective at easing the symptoms of sleep apnea. This is due to the fact that the jaw on some people is configured in such a way that the air passages are narrowed. A simple corrective device may alter the jaw alignment during sleep, allowing for more air to enter the breathing passage.
You may find that anxiety about your condition worsens the effects of sleep apnea once you know you suffer from it; in this case bathing before you go to sleep may be helpful. Soaking in a warm bath relaxes your muscles and reduces your stress. This leaves you ready for a restful night’s sleep and decreases the risk of a sleep apnea incident.
Avoid sleeping on your back if you have sleep apnea. Your airways will be much more likely to get blocked by sleeping on your back. Your best option if you have sleep apnea is to sleep on your side; gravity then won’t work so much against you.
Certain behaviors can improve the symptoms of sleep disorders and help you get a good night’s sleep. Set yourself a regular bedtime and stick to it. Ensure that your room is set up for comfortable resting, also. If you don’t do that, you might cause insomnia.
If you suffer from sleep apnea, don’t drink prior to going to sleep. Alcohol causes respiratory depression, which decreases airflow, thus causing more sleep apnea episodes during the night. You don’t have to give up alcohol entirely; just shy away from drinking close to bed time.
Throat exercises can decrease the severity of sleep apnea. The goal of these exercises is to prevent the throat from collapsing by strengthening the muscles supporting it. For instance, place your tongue on the top of the inside of your mouth and keep it like that for about three minutes. Try this exercise daily.
Avoid alcohol, especially before you go to sleep. Alcohol can worsen sleep disorders, like sleep apnea. Alcohol affects the central nervous system and makes it less likely you’ll be able to be woken up if you stop breathing. It can also put you into such a deep sleep that you do not recover your breathing after gasping for air.
People who suffer from sleep apnea should avoid sleeping on their backs. You are more likely to have apnea during your sleep if you are on your back because your airway can close up more easily in this position. To avoid the affects of gravity, sleeping on your side gives the best results.
Many people who suffer from sleep apnea can benefit from using a mouth guard when sleeping. An oral appliance can open up your airways and provide relief from snoring and sleep apnea. The setting of your jaw can contribute to the symptoms of your sleep apnea and actually make the condition worse.
Communicate with your doctor before and after you get a sleep apnea diagnosis. Your physician will be your best source of information in treating your condition. After about a month of using a new treatment method, meet with your doctor to analyze the results.
Seek out a support group. Sleep apnea is a condition that doesn’t affect many people. Your loved ones may want to help you, but don’t understand what you have to deal with. Search out a local support group for people with sleep apnea. If you also suffer from shyness, find an online forum to get useful information and share experiences with fellow patients.
Exhaustion can worsen the symptoms of sleep apnea. To address this ensure that you are sleeping on a schedule. Set yourself some guidelines as far as sleeping. That is going to stop apnea from getting worse, such as having total insomnia.
Taking daytime naps may help you recover from sleep lost due to sleep apnea during the night. Sleep deprivation can cause serious health risks and can negatively impact your ability to go about your day-to-day routine. If you can, get a little sleep in the afternoons.
As you now know, there are various treatments that are effective at treating sleep apnea. Use what you’ve just learned to enhance your quality of sleep. Once you start getting the rest that you need, you will notice positive changes in many areas of your life.
If you have been advised by your physician that you have sleep apnea, then it is important that you follow all prescribed forms of treatment. Depression, heart problems and other chronic health issues may be the result if you ignore the daily fatigue that sleep apnea can cause.
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