Sleep apnea is frustrating and annoying, and it can also be fatal. Therefore, it is vital that you educate yourself thoroughly about this sleep disorder, learning why you have it and how you can treat it. Looking at the following tips will help you do just that.
Do not drink alcohol often. Consuming alcohol causes your muscles to relax too much. While this may be something you desire, it tends to create the problem of 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 can’t give up drinking completely, at least make an effort to moderate your intake and avoid having alcohol in the hours leading up to your bedtime.
Try getting rid of bad habits to better your sleep apnea. Drinking and smoking are the biggest offenders. When you drink, your respiratory system is depressed and breathing becomes difficult. And when you smoke you inhale a bunch of carcinogens that can seriously damage your lungs. Letting these habits go can reduce your symptoms and make sleeping easier.
If you do not have a partner to let you know how you sleep at night, it can be difficult to assess if you have sleep apnea. A video recorder can help you discover whether you are sleeping well or struggling. Make sure that the microphone on your recording device picks up any snoring or other noises you make while sleeping, because your physician needs to hear them.
Do you smoke or drink alcoholic beverages? Drop these unhealthy habits. Smoking and drinking have negative effects on your airways. Smoking can cause your airways to swell up while alcohol will make your airway more relaxed, which can cause sleep apnea. If you can’t quit, at least don’t drink or smoke right before going to bed.
Your doctor might ask you to write down when you sleep and wake. All hours slept or spent awake should be recorded. Your partner can help with that, as they know whether you are a loud snorer or jerk about. With this information, your doctors can make a final determination on whether or not you suffer from sleep apnea.
Mouth Guard
Make sure you have something with you at all times that explains that you suffer from sleep apnea and you use a CPAP. If you need attention from paramedics or have to go to a hospital, your caregivers need to know that you have been diagnosed with sleep apnea and require a CPAP. The ID needs to include all of the medical information pertaining to your CPAP use.
Get fitted for a specialty made mouth guard. Some guards are made to treat sleep apnea. This is something that works well instead of using a CPAP, and it’s more comfortable. A mouth guard will work by positioning the jaw and tongue in a helpful way that will allow for easier breathing while asleep.
When sleep apnea is an issue, make sure to treat any allergies or problems with sinuses. You might have trouble breathing during the night because of sleep apnea. You don’t need to deal with anything that will affect your breathing when you sleep. Keep your throat and airway as clear as you possibly can at all times.
If you can, sleep on one of your sides. It’s not uncommon for many with sleep apnea to sleep while laying on their back. Your airway can become obstructed if you sleep on your back. Breathing is a lot easier for your body to do when you are on your side. If your sleep tends to see you rolling onto your back, support yourself with pillows on one side or the other.
If you have tried everything to no avail, be sure to see your doctor about professional treatment. A small percentage of patients don’t react to the common treatments, and as a result, surgery may be their only option, which includes enlarging the airway or removing the tonsils.
Make sure you don’t take any sleeping pills after you find out you suffer from sleep apnea. One of the effects of sleeping pills is that they constrict your throat, which only exacerbates sleep apnea. Having a bad sleep apnea case could make these pills a dangerous option. It may be tempting to use these pills to sleep better, but it’s not worth the risk.
Some useful tongue exercises can help alleviate many sleep apnea symptoms. One exercise you can try involves putting your tongue on the roof of your mouth, then keeping it there for at least 180 seconds. This will make your throat stronger and prevent the muscles from relaxing too much during sleep and causing apnea.
Try nasal spray if you notice your nose is irritating you. This product should help clear your airways for a night or two. Nasal spray is not a permanent solution to nighttime breathing issues, though; prolonged use will cause irritation and possibly sinus damage. Always speak with your pharmacist to make sure you choose the product that is right for you.
Do not drink to excess if you suffer from sleep apnea. When you drink alcohol, your throat becomes excessively relaxed. This can cause snoring, airway blockage and sleep apnea. Avoiding alcohol altogether is best, but if you must drink then limit yourself to one drink taken several hours before bedtime. That way, your sleep will not be affected.
Sleep Apnea
Learn to play one of the wind instruments. In addition to enjoying the music, you will be strengthening the muscles you need to breathe properly. Training your breathing muscles regularly will make them stronger and they will help you control your symptoms of sleep apnea while you sleep.
If a person has sleep apnea and is overweight, they can often reduce their symptoms by losing some weight. Sleep apnea is common to those that have large necks or that are overweight. A person with sleep apnea can breathe a lot easier without all that extra weight on them.
Speak with your doctor about writing you a prescription for a heated humidifier if you have a CPAP machine to sleep. You are more likely to enjoy some good sleep, and also stick with therapy, if the air is moist and warm. A humidifier can be an important part of your CPAP machine, so ask your doctor about a machine that handles both functions.
Try not to sleep on your back if you have sleep apnea. Many individuals afflicted with sleep apnea are back sleepers, which just boosts the chances that their airways collapse. Lie on your side and support yourself with pillows to avoid rolling onto your back.
Contact the airline you will be flying on if you are flying overseas and will need to sleep on the airplane. Many airlines will help you find a seat in a location where you have the space to use your CPAP machine. If you happen to be flying overseas on a foreign airline, make sure you have the right power adapter.
Sleep apnea can be a serious problem and it needs to be treated. There are treatments that work for some, but not others. Dropping some pounds might help your sleep apnea, but that might not be the cause. Some other options include CPAP machines or other devices. Some people find that they do best by having surgery that will help alleviate their symptoms. No matter what route you take, your treatment is definitely key to a happy life.
Sleep apnea can trigger anxiety. If you have that too, try taking a bath prior to bed each night. You can relieve tension and relax your muscles by soaking in a warm bath. Due to this effect, you can sleep easier and more comfortably without getting interrupted by apnea.
You can get some relief from your sleep apnea symptoms by doing tongue exercises. Place your tongue on your mouth’s roof and keep it there for at least three minutes. Your tongue and throat muscles will become stronger by doing this, making it less likely that your airways are blocked as you sleep.
Falling asleep belly up can be detrimental for sufferers of sleep apnea. The difficulties of sleep apnea are exacerbated 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.
If you currently are using a CPAP machine for sleeping, ask your general practitioner to prescribe a humidifier that is heated as well. This will make sleeping with CPAP much more comfortable and less frustrating. There are various CPAP machines that have humidifiers built in, so ask your doctor about prescribing one for your apnea.
Do not drink any alcohol immediately prior going to bed. Alcohol causes your palate and tongue relax toward the back of the throat, which obstructs the airway. You do not have to stop drinking, just do not do it before you go to sleep.
It is inarguable that sleep apnea is extremely taxing. Life is hard not only for the sufferer of this condition, but also for those that surround them. Take the information you learned today, and use it to craft your own plan to deal with the debilitating affects of sleep apnea.
If you think you suffer from sleep apnea, get an official diagnosis from your family physician. You want to know what is up so you know how to go about getting better sleep. Let a doctor know about your symptoms, and get a diagnosis.
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