Are you struggling to sleep at night? If so, you may have sleep apnea. A lot of individuals are afflicted with this, and it is not fun. What’s great is that there are a lot of things you can do to deal with sleep apnea. The following article is full of advice to help you sleep better.
Sleep apnea afflicts children too. Signs of sleep apnea in kids includes hyperactivity, hostility and breathing through their mouth. Sometimes, sleep apnea is confused with ADHD, and you should consult your doctor for the proper diagnosis.
Some people’s sleep apnea can be traced to morbid obesity. If this is true for you, try getting a little thinner. Anyone in this situation should stick to a sensible diet, in combination with a good amount of exercise. Some studies have also shown that limiting your carbohydrate intake can help.
Many people don’t realize that sleep apnea is not something to ignore and can be potentially dangerous if left untreated. It’s important to seek medical advice as soon as you suspect you may be suffering from it. A specialist in sleep disorders can order the tests necessary to diagnose the condition.
Consider any alternative you can find to using sleeping pills. The muscles in your throat relax too much when you use a sedative like sleeping pills, (or alcohol) and your airway is much more likely to collapse during sleep. There are also a myriad of other problems that can arise with the use of sleeping pills. Ask your physician about sleep aids that won’t also affect your breathing.
A physician is the best person to ask about which CPAP machine is the right one to use for your specific situation. Take into consideration both the noise and size of the CPAP machine. There are some small machines that make little noises. Your physician will be able to guide you to good CPAP manufacturers.
Sleep on your side. Many people with sleep apnea sleep while on their backs. If you sleep flat on your back you are only exasperating your breathing problem by allowing your throat muscles to relax and move down. Avoid sleeping on your back and go on your side to make breathing easier. To prevent rolling over onto your back while you sleep, build a wall of pillows behind yourself.
If you want to beat your apnea and get a healthy dose of sleep, roll onto your side the next time you go to sleep. When sleeping on the back, throat and tongue muscles are more likely to block your airway. Try very hard to rest on your side, and you may find your symptoms alleviated.
You may have to maintain a sleep log for your doctor to diagnose your condition. Here, you will track your hours of successful sleep, when you awaken through the night and other problems you may encounter. If you sleep with another person, they’ll be able to help you keep track of snoring, interruptions in breathing, or jerking of your limbs. This can help the doctor determine if you actually have sleep apnea.
Alway travel with your CPAP machine if you suffer from the symptoms of sleep apnea. If you have a sleep apnea diagnosis, you must use your CPAP every single night. Conveniently, your CPAP machine should have a bag included with it for easy travel. This can be used to transport the CPAP machine simply when not at home.
Seek out something else rather than taking sleeping pills. In the same way that alcohol does, sleeping pills over-relax throat muscles. Sleeping pills also worsen many other effects dangerous to sleep apnea sufferers. Discuss alternative methods for getting to sleep without altering your breathing with your physician.
Use a single, normal-sized pillow for sleeping. Larger or stacked pillows can put your airways in an awkward position and limit your breathing. This can position you in a way that makes it harder to breathe. Try out different pillows until you find just one pillow that allows you to lay your head flatter against the bed each night so you can breathe more freely.
Test out sleeping on the side. Sleeping on your back is attributed to a lot of people who suffer with sleep apnea. If you sleep on your back, your airway may become blocked when mouth tissues slide back. It’s easier to breathe when looking to the side. 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.
You can actually reduce your sleep apnea symptoms by practicing a few simple tongue exercises. For example, try this: press your tongue up against your upper palate, and hold it for about three minutes. This can improve the strength of your tongue and throat muscles and decrease the chance that they will relax too much and cause breathing difficulty.
Don’t leave your CPAP machine behind if you’re a sleep apnea sufferer headed out on a trip. The effectiveness of the CPAP depends on nightly use, and if you have sleep apnea, it is essential to not miss even one night. This machine should have a travel bag with it. Any time that you need to sleep overnight while traveling, you should keep your CPAP machine in your sleeping quarters.
Spending time exercising your throat muscles may significantly increase the complications of sleep apnea. When the soft tissue of the throat collapses, the airway becomes blocked and sleep apnea occurs. When the muscles have strengthened, collapsing is less likely to occur, thus keeping your airways free.
Treating allergies or sinus issues is an issue of the first order. Sleep apnea causes enough difficulty breathing on its own. You have to avoid anything else that is going to affect your ability to breathe while you are asleep. Eliminating your nasal problems maintains a clear airway, which will increase the chances that you will sleep better.
The CPAP machine is a common medical device, used by millions of people. Do not be self-conscious about it. Make people aware that your life would be much worse with the machine. Also, don’t be afraid to use the machine in front of others, including friends and your spouse. Your health is the most important thing you should be focusing on, not wasting time on what others think of your machine. It’s quite possible they may find themselves with sleep apnea at some point in their own lives.
Just use one pillow when you sleep at night. If you use very thick pillows or many pillows, you may end up sleeping at an odd angle that hurts the free flow of air through your airways. This may result in breathing difficulties, because you end up in odd positions. So, you should stick to one pillow to help lessen any sleep apnea symptoms.
If you are taking a flight and bringing your CPAP machine, contact the airlines ahead of time. Most airlines will be willing to make arrangements to have you seated where you will have enough room to use your machine. Make sure you bring a power adapter if you fly on a foreign airline.
If you have sleep apnea you should never sleep on the back. When you sleep while laying on your back, your airway can become compressed, preventing a restful night of sleep. Try to sleep on your side, but if it doesn’t come naturally, make sure you prop yourself up on pillows to force yourself on your side each night.
Don’s sleep on your back if you are suffering from sleep apnea. Many people with sleep apnea find their airways block more easily when they sleep lying on their backs. Wedge a pillow in place to keep your body resting on your side while sleeping.
Take hold of your sleep apnea and seek out a cure for it. If you do not go to a doctor and find a treatment, your symptoms will probably worsen over the years. Avoid waiting for your condition to deteriorate. If you wonder whether you have sleep apnea, talk to a doctor right away.
You can reduce sleep apnea with exercises to strengthen throat muscles. Sleep apnea results from breathing obstruction due to your soft tissues in your throat collapsing. When your muscles strengthen, their chances of collapse and airway blockage go down.
Some types of sleep apnea may be treated by using corrective oral devices. This is due to the fact that the jaw on some people is configured in such a way that the air passages are narrowed. These devices realign the jaw so that more air gets into your airways during the night.
Start playing a woodwind instrument. Playing a wind instrument exercises your throat muscles to make breathing easier and gives you the pleasure of beautiful music at the same time. When these muscles get trained and stronger, your sleep apnea will start subsiding and maybe even go away entirely over time.
Try exercising your throat and jaw. Sleep apnea can be exacerbated by weak muscles in your throat, so taking the time to strengthen them can help you manage your apnea. You can make a significant difference with your sleep by doing this.
It’s a good idea to try to sleep on your side rather than your back if you’re struggling with sleep apnea. Try sewing a large, lumpy object like a ball onto your PJ’s to prevent you from rolling on your back while sleeping. You will not want to lay on your back on these objects.
Try playing any sort of wind instrument. Playing a wind instrument can help your sleep apnea. When you play these instruments, you learn about air control and exercising the muscles in your airway, making them stronger. Once you’ve been playing these instruments for a while, you may notice that your sleep apnea has improved. This is due to the improved muscle tone in your throat.
You’ve seen that there are many ways to handle sleep apnea. Try them one at a time until you find one that works best for you. Using the tips from the previous paragraphs are the key to improving your sleep. You don’t need to let sleep apnea control your life any longer.
Get support. Sleep apnea is a condition that doesn’t affect many people. Although you may have a good support group around you, they may not realize what you’re dealing with. Locate a support group for apnea. Online forums and support groups give you anonymity and bring together a diverse group of people with the same problem.
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