It is not uncommon for many people to have difficulties getting a good night’s sleep. Sleep disorders are an often overlooked cause of this issue. Sleep apnea is a sleep disorder that causes sleepless nights due to difficulty breathing. If you think you might have sleep apnea, learn more here.
Taking up a wind instrument can help to alleviate your sleep apnea symptoms. Researchers from Germany found that practicing with the didgeridoo on a regular basis strengthens throat muscles. The upper air passage muscles control the size of your airway. This is why playing this instrument regularly will help strengthen these muscles, and reduce snoring and sleep apnea symptoms.
Excess weight is an issue that plays a negative role in many sleep apnea sufferers’ conditions. Losing weight may help to greatly reduce sleep apnea symptoms in many patients. A logical weight loss program that includes a restrictive, yet healthy diet together with a sensible exercise routine is necessary. Some amount of carbohydrate restriction is beneficial for many who are trying to lose weight as well.
Eating healthy can help you manage sleep apnea and lose weight. Despite what you may think, diet plays a major part in the ability to sleep. It’s been proven that poor diets can contribute to the severity of sleep apnea.
Mouth Guard
Avoid drinking much alcohol. Alcohol causes all the muscles in your body to lose their tension. You may want to feel more relaxed, but it can exacerbate your apnea. Your throat muscles relax too much from alcohol, which means trouble of your body to manage breathing. If you must drink alcohol, consume it sparingly and at least a few hours before heading to bed.
If your sleep apnea is the result of narrow airways, try using a mouth guard when you sleep. A mouth guard opens your airway and facilitate nighttime breathing. If this sounds like a solution worth pursuing, discuss the matter with your doctor and schedule a fitting for a guard of your own.
It is not uncommon for children to be sleep apnea sufferers. You can usually notice a child with sleep apnea when they are hyperactive, inattentive, hostile, irritable and see them continuously breathing through their mouth. These symptoms are much like ADHD so you should make sure you get the right diagnosis.
To help with your sleep apnea, you need to consult with your doctor about the best CPAP machine to use. You need to take into consideration both the machine size and audible volume. A machine to get you through the night is better than feeling fatigued every day. You can consult with your doctor to see who you should talk to in order to get a good machine.
Seek out something else rather than taking sleeping pills. Just like alcohol, taking sleeping pills will make your throat muscles relax. In addition, sleeping pills can contribute to many problems associated with sleep apnea. Consult your doctor to find a sleep aid that won’t impact your breathing.
If you have a CPAP machine, carry your medical ID. If you need medical attention, it’s crucial that others realize that you’ve got sleep apnea and that you use a CPAP. The information on the card should mention your sleep anea and include the full details of the treatment you regularly use.
If your mouth opens a lot during the night when you use your CPAP machine, consider adding a chin strap. This inconspicuous piece of cloth will keep your chin up when you are asleep and your mouth from gaping open. Try this out to keep your mouth closed.
Be sure to treat allergies and sinus issues right away if you suffer from sleep apnea. Your condition is already affecting your breathing at night. Additional swelling in the airways and extra mucus will make sleep apnea worse. You’ll experience a better night of sleep and reduce the odds of running into serious breathing difficulties if you take care of nasal and sinus issues without delay.
If you suffer from sleep apnea and are planning a trip, it is important to plan on taking your CPAP machine with you. The effectiveness of the CPAP depends on nightly use, and if you have sleep apnea, it is essential to not miss even one night. Most machines come with a bag that they can be transported safely in. You can use this bag to allow you to transport your CPAP machine with ease when you’re not home.
Sleep Apnea
If you suffer from sleep apnea, you should treat any sinus or allergy problems you may have. This condition makes sleeping troublesome. One issue is enough when battling for air when you are asleep. Keeping your airways clear and free by properly treating nasal issues can help you sleep better at night.
Lose a bit of weight to get rid of your sleep apnea. Many sufferers of sleep apnea have found that shedding their unwanted pounds makes their sleep apnea go away entirely. Even a nominal amount of weight loss will go a long way in improving your breathing at night.
If you have been trying for months to get rid of your sleep apnea, but have always come up short, then you are going to want to have a serious talk with your doctor. Some people do not respond to conventional sleep apnea treatment options and consequently, as a last resort, they have to undergo a surgical treatment option, such as removing of the tonsils or adenoids, or enlarging of the airway.
Your sleep apnea will not just go away by itself without treatment. Every person is different, so while a particular treatment worked for someone else you know, it may not work for you. Although losing weight is known to reduce sleep apnea symptoms, people who are thin suffer also. Millions of sleep apnea sufferers find relief from non-surgical options like CPAP machines. Other people may be inclined to opt for surgery where changes may be made to the airway passages. Choose whichever method you think will work for you so you may begin to live a happy and comfortable life.
Just use one pillow when you sleep at night. Over-sized pillows may lead to you sleeping in an unhealthy position. Not only is this bad for your neck in general, it also restricts your airway. That’s why using one pillow may be the answer to your sleep apnea problem.
You can get some relief from your sleep apnea symptoms by doing tongue exercises. One exercise you can try involves putting your tongue on the roof of your mouth, then keeping it there for at least 180 seconds. Your tongue and throat muscles will become stronger by doing this, making it less likely that your airways are blocked as you sleep.
Use a device that is aimed at helping you with snoring. Snoring is precursor to sleep apnea. Snoring indicates the airway is blocked. Sleep apnea indicates the airway is fully blocked for a period of time. As you can guess, devices that help one will help with the other. An anti-snoring device can reduce your apnea while you sleep.
Sleep apnea sufferers may need to look for a simple solution in order to get a better night’s rest. Schedule yourself to sleep at the same time every night. Make sure your environment is suitable for your sleeping arrangement. If you don’t do that, you might cause insomnia.
It’s important to take responsibility to lessen the things that can cause sleep apnea. Some sleep apnea risk factors (like genetic predisposition or being a man) are impossible to escape. There are many other factors, though, that can be minimized or eliminated through lifestyle changes, such as excessive weight, alcohol use, or smoking.
You aren’t always going to be aware of your sleep apnea. If you have experienced symptoms like exhaustion, sleepiness, or falling asleep when you drive, talk to your doctor. This could be a problem of sleep apnea, even when you have no idea that you’re getting up at night gasping for air.
While a condition like this does require the professional opinion of a doctor, there are many self-help remedies that work, too. Losing weight and stopping smoking are always good, but are especially so for those who suffer from sleep apnea. Curtail alcohol, heavy foods and caffeine before bedtime also.
Throat Exercises
Do not sleep on your back if sleep apnea affects you. Sleeping on your back blocks your airways quite easily. Wedge a pillow in place to keep your body resting on your side while sleeping.
Throat exercises can decrease the severity of sleep apnea. Throat exercises build up the muscles around the airway, and can make them less likely to collapse. Hold your tongue to the top of your mouth, and keep it there for three minutes before releasing. This exercise can be done 1-2 times per day, every day.
Do not smoke. Smoking aggravates air passages. If you are struggling to quit, join a program, or try using nicotine-replacement therapy, such as patches. It is the initial 30 days after you quit that are usually the hardest. After that, the nicotine starts to leave your body and the cravings lessen.
Some researchers believe that strengthening your throat muscles may help alleviate sleep apnea. There are a host of quick, simple exercises that can have a beneficial effect; you should be able to learn and master them very rapidly.
Tongue exercises are useful in reducing sleep apnea. Press your tongue against your mouth’s bony palate and keep it there for at least three minutes. You will make your muscles stronger, and you will have better results with your other treatments.
Talk to a doctor after being diagnosed with sleep apnea. This way you can talk to them about your progress. Anytime you want to try a newer treatment method, consult your physician beforehand to be sure it is safe and appropriate. Also meet up with them afterward to review effectiveness.
Don’t drink a lot of alcohol if you have sleep apnea. When you drink alcohol, your throat becomes excessively relaxed. This can cause snoring, airway blockage and sleep apnea. Therefore, consider quitting your drinking habit, or only drink around 1-2 drinks each day hours before going to bed. You’ll be less likely to suffer from alcohol-related sleep disturbances this way.
Sleep apnea, as defined, is when your body does not have the required amount of oxygen it needs when you are asleep. For this reason, it’s better for people with sleep apnea to stay out of areas of high elevation. High elevations decrease oxygen flow, which is bad for a sleep apnea sufferer. If it is possible to avoid sleeping at an elevated height, it would be prudent to do so.
If you have a long flight coming up, tell the airline that you are going to need your CPAP on board. Most airlines will be willing to make arrangements to have you seated where you will have enough room to use your machine. If you are using a foreign airline, pack a power adapter that will fit their outlets.
It’s important to take positive steps to deal with your problem if you’ve received a sleep apnea diagnosis. Being able to sleep in a healthy, natural manner is vital to your well-being and long-term health. The information from this article can assist you get the sleep that you need to have a healthier, more productive life.
Sleep apnea may be occurring without your knowledge. But if you do feel tired and irritated throughout the day, then this may be a sign that you do have sleep apnea. These symptoms are classic signs of sleep apnea that should be investigated even if you haven’t experienced breathing issues while sleeping.
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