If you’re having trouble sleeping through the night, you may be unaware that you have sleep apnea. This disorder occurs when the airway partially collapses during sleep, and this hinders a person’s ability to breathe properly. For more information about this terrible condition, continue ahead to the article below.
Avoid unhealthy activities to control your sleep apnea. If you drink and smoke, it can make your sleep apnea worse. Alcohol depresses your nervous system and makes it harder to breathe, particularly when you are asleep. Smoking, of course, causes both long and short term damage to your lungs and airways, as well as putting you at risk for cancer. Quit both these habits, and you’ll soon notice an improvement in your sleeping patterns.
Speak with a doctor about using corrective mouth pieces to control your symptoms of sleep apnea. Sleep apnea can be caused by a genetically small jaw, recessed chin or a breathing passage that is too small. There are special devices which will align your jaw properly while also putting you in the best position while asleep, this results in you getting more rest.
To keep your sleep apnea in check, eat a healthy diet to lose weight. Most people would find it surprising to know that your diet can be a factor in managing sleep apnea. Research shows that people who eat an unhealthy diet have more severe apnea than some overweight people who eat healthier.
Sleep Apnea
Avoid drinking alcohol to excess. Alcohol has a relaxing effect on all your muscles. 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. Your throat muscles become relaxed and cause your airways to become blocked. If you must drink alcohol, consume it sparingly and at least a few hours before heading to bed.
If your weight is higher than it should be, reverse that. Obesity is linked to sleep apnea according to certain studies. If you are obese, even just losing twenty pounds can significantly improve sleep apnea symptoms.
Try to sleep on your sides to keep sleep apnea from ruining your sleep. When you sleep on your back, the airways get obstructed due to the throat and nasal passages being more prone to obstruction. Give sleeping on your side a try, and see if your symptoms improve.
Try your best to use your CPAP machine as much as possible if you get one. Many people find it very difficult to feel comfortable using a CPAP to go to sleep. However, it won’t be effective if you don’t use it every day. Starting at just four hours per session can help you ease into adjusting to your CPAP.
If you are not sleeping with a partner, then it’s almost impossible to determine if you’re suffering from sleep apnea on your own. One way to see for yourself is to train a camcorder on yourself as you sleep. Ensure that you record audio also, which will allow the doctors to evaluate noises you are making during sleep.
Losing weight through a good diet can fight sleep apnea. One of the main factors contributing to sleep apnea is being overweight, caused by poor eating habits. It has been shown through many studies that people who eat a poor diet usually suffer with worse sleep apnea than someone who is just overweight but manages to still eat somewhat healthier.
If you use a CPAP, then ensure a medical ID is carried with you at all times. If you ever need medical attention in an emergency, it is critical that healthcare providers know that you have this condition and use that machine. Your ID should clearly inform medical personnel of your sleep apnea condition. Include the fact that you’re using a CPAP machine and indicate the proper pressure level it operates at.
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. Your air passages are more likely to suffer obstruction when you sleep on your back. If you have trouble staying off your back, sew a tennis ball into the back of your pajamas to help you stay on your side. You may see a big difference in the quality of your sleep.
Nasal sprays can help you sleep when your nose is being a nuisance to you. This product should help clear your airways for a night or two. Most nasal sprays are not recommended for extended periods of time so use them sparingly. Always speak with your pharmacist to make sure you choose the product that is right for you.
Taking Sleeping Pills
People that have sleep apnea need the help of a doctor. Each patient is different and what works for one person may not work for another. Losing weight can lessen symptoms for many, but thin people can have sleep apnea, along with overweight people. CPAP machines are considered non-invasive, and many people use them successfully. Other people might just want to opt for surgery. Many non-invasive treatments are available to decrease the symptoms of sleep apnea and improve your quality of life.
Seek out something else rather than taking sleeping pills. Sleeping pills carry the risk of throat relaxation, much the same as alcohol does. Taking sleeping pills can have a negative impact on other health conditions that those with sleep apnea may experience. Stress relief through meditation or exercise can also help you fall asleep safely.
You can curtail the symptoms of this affliction 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. That will make your tongue and throat stronger and cut down the likelihood of those muscles relaxing and blocking the airway while you’re asleep.
Should you suffer from sleep apnea, keep a regular sleep schedule. Sleep apnea causes regular interruptions in your ordinary nightly sleep cycle. If you can get on a better scheducle you will help your symptoms. The best thing you can do is fall asleep around the same time each night and wake up around the same time each day.
If you make use of a CPA machine while sleeping, then you should ask your doctor if he or she can prescribe you a humidifier. A humidifier will help keep the air moist for better breathing and to avoid chafing from the mask. A humidifier can be an important part of your CPAP machine, so ask your doctor about a machine that handles both functions.
Adding a chin strap to your CPAP routine can help to keep your mouth closed as you sleep. This inconspicuous piece of cloth will keep your chin up when you are asleep and your mouth from gaping open. Use this device to solve this annoying problem, as leaving it unfixed will make your CPAP therapy ineffective.
Please do not waste time believing that a CPAP maching is something to be ashamed of. Inform people about the necessity of your actions and avoid being overcome by self-conscious feelings when you use it in front of friends or your significant other. Undergoing CPAP therapy is an important step in preserving your overall health; don’t let inappropriate social pressure prevent you from getting the treatment you need.
A great way to reduce the possibility of having sleep apnea is to lose weight. A number of patients have found that shedding excess pounds is enough to resolve sleep apnea all by itself. Even just a small drop in your weight can contribute to a better night’s sleep, helping to clear the airways and your throat.
If you have a long flight coming up, tell the airline that you are going to need your CPAP on board. Almost every airline company will make the necessary arrangements to accommodate your needs. If flying on a foreign plane, remember to bring along a power adapter.
Quit smoking if you suffer from sleep apnea. Smoking swells up your upper airways, which can worsen your sleep apnea symptoms. Try to use some nicotine patches or other stop smoking programs or medications. For most people, the toughest part is the first 30 days or so. The physical cravings should leave your body after four days, and then you should only need to deal with the simple act of finding replacement things to do.
Completing some throat exercises allows you to reduce your snoring during the night when you have sleep apnea. A study shows this can greatly reduce the symptoms of sleep apnea. Learning this skill will assist you in controlling your breathing patterns.
Working out your tongue can help treat your sleep apnea symptoms. Repeat vowels out loud over and over for 3 minutes each day. Press your tongue tip to the back of your front teeth, and quickly slide it to the back of your mouth repeatedly for three minutes. Do both once per day. 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.
Because sleep apnea is a problem of the throat and not the nose, making the throat muscles stronger can resolve many apnea symptoms. You can learn any number of simple exercises to help you tone and strengthen the muscles in your throat.
You can cut down on the sleep apnea symptoms you experience by making your throat muscles stronger. When you sleep, your airway relaxes and collapses and you cannot get enough air through. As your muscles strengthen, they will be more likely to keep your airways open.
Continue to consult your doctor even after your diagnosis for sleep apnea. You can learn a lot about your condition and treatment by keeping in communication with your doctor. You should go back to the doctor after you have tried any new treatment for a month so you can discuss how well it is working for you.
If you have sleep apnea, do not drink a lot of alcohol. Alcohol will relax your throat and will block your passages. Therefore, consider quitting your drinking habit, or only drink around 1-2 drinks each day hours before going to bed. If you do this, your quality of sleep should improve.
Keep your throat and jaw muscles in shape. Weaknesses in these particular muscle groups can make your sleep apnea much worse, so it’s a good idea to learn some targeted exercises to treat them. These exercises can greatly help reduce your symptoms.
There are throat exercises for sleep apnea sufferers that have been found quite effective. You will have stronger muscles in your air passages that can help sleep apnea. There are many exercises that are helpful, but one of them is to push your tongue very firmly up against the back of your front teeth. Then slide your tongue to the back of your mouth, and repeat this cycle for at least three minutes. Perform this exercise once per day.
Do not drink any type of alcohol before you sleep. Alcohol only makes the problems of sleep apnea much worse. This is because alcohol is a sedative and it suppresses your central nervous system. This makes it harder for your body to wake up and start breathing again when you have an apnea episode. That can be deadly.
You should now understand a bit more about this condition, and sleep apnea can be potentially life threatening. Your doctor can help you discover the underlying reasons for your sleep apnea and the best treatments for you.
Enlist the support of others. You will not know many people who suffer from sleep apnea. Your family and friends won’t understand what you’re dealing with. There are many support groups for apnea sufferers. If you aren’t someone who likes dealing with these personal issues in public, then look online to get some help.
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