You need sleep, but sleep apnea can make quality sleep almost impossible to achieve. Continue reading this article to learn effective tips that can bring back that decent night of sleep that you deserve.
You can fight sleep apnea by giving up certain vices. In particular, alcohol and cigarettes are bad for you. Drinking can overly relax your respiratory system and may cause breathing problems. Smoking introduces known carcinogens into your lungs and damages them over time. Drop as many bad habits as you can as early as possible.
A mouth guard for use while you sleep can help you deal with sleep apnea, even if your airways are naturally narrow. Through the use of a mouth guard, airways will be kept open. Speak with a doctor about using a properly fitted mouth guard.
Being overweight can be a cause of sleep apnea. Anyone who is overweight and suffers from sleep apnea needs to lose weight for the sake of their health. Look for a sensible plan that includes both caloric restriction as well as exercise. Research has proven that reducing the number of carbohydrates one consumes throughout the day helps people in losing weight.
Sleep Apnea
You really should cut down on your alcohol consumption. Alcohol relaxes the muscles too much. While this might often be a desirable side effect of drinking, it can also cause sleep apnea. Your throat muscles are relaxed by alcohol, making it harder to breathe at night. While it’s not vital that alcohol be avoided 100%, do what you can to make sure you do not drink it before a nap or nighttime sleep.
Lose weight if you need to. There are many studies linking overweight people to sleep apnea. Alternatively, if you shed twenty five pounds you can see a tremendous improvement in the symptoms of sleep apnea, especially if you are dealing with obesity.
Even kids can suffer from sleep apnea. IF you have a child with sleep apnea you can tell through poor grades, irritability, or hostility. A lot of times these symptoms look like the symptoms of someone suffering with ADHD, but you should consult with your doctor who can evaluate all the symptoms.
Believe it or not, wind instruments can help you deal with your sleep apnea. Researchers around the world have implied that the musical instrument, the didgeridoo, can be used to make airway muscles stronger. These muscles control the dilation of your airway and the stiffening of the airway walls. There are also throat exercises you can practice, including blowing up a balloon, if you do not want to buy a didgeridoo.
Sleep apnea is very serious. If you have symptoms of sleep apnea, be sure to speak with your doctor immediately. With an official diagnosis, you will have to see a sleep specialist and possibly a home based sleep test with a portable monitor to fully assess the condition.
If your doctor prescribes a mouth guard, make sure it is properly fitted. These are a great aid to sufferers of sleep apnea. A mouth guard is more comfortable than wearing a CPAP and is better to sleep with. It keeps your air passageways wide open and clear by stabilizing your throat and holding it in the proper position.
You may have to maintain a sleep log for your doctor to diagnose your condition. You will need to make note of how many hours of sleep you get each night, and anything else notable. Ask your partner to keep track of your snoring, movements, and whether you stop breathing at night. That helps the physician determine whether your symptoms are, in fact, sleep apnea.
Sleep apnea is a severe condition to have. If you experience symptoms of sleep apnea, don’t delay the conversation with your doctor. An official diagnosis will help you figure out if you really do have sleep apnea or not.
If you suffer from sleep apnea and are planning a trip, it is important to plan on taking your CPAP machine with you. It is important that you always have the machine, even if you feel it is an inconvenience. The original packaging should have included a convenient carrying case for travel. You should be able to use this to carry your CPAP machine with you no matter where you go.
Try sleeping on your side. Many sufferers of sleep apnea sleep on their backs. When you lay on your back during sleep, the tongue and soft palate shift to the back, which obstructs your airway. Instead, you should sleep on your side and that can help your breathe much better. If your sleep tends to see you rolling onto your back, support yourself with pillows on one side or the other.
If you’re admitted to the hospital, take your sleep apnea machine with you. You need to have your CPAP along with the mask, with you at all times while you’re there. You will your mask you’re used to, and the pressure will be set right. This will simplify your CPAP therapy during your stay at the hospital.
Normally sleep apnea is diagnosed after getting a physical exam, but it also helps to study your family’s medical history to see if it’s prevalent among your relatives. You can do sleep studies and the things the doctor finds will guide him on making a decision on what can be done.
Try an anti-snoring device. Snoring occurs if breathing passages become partially closed, and sleep apnea when they are closed entirely. If you can reduce the snoring, it is possible you can keep your airways open. These devices might be just what you need for a better night’s rest.
Keep a diary of your sleep habits to show your doctor at your appointment for sleep apnea. Keep track of how many hours you’re sleeping the entire night and any symptoms you have. 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.
It is better to sleep on your side if you have sleep apnea. Sleeping on your back blocks your airways quite easily. If you keep turning on your back, position several pillows behind your back to help keep you on your side.
Don’t leave your CPAP machine behind if you’re a sleep apnea sufferer headed out on a trip. Never go a night without your CPAP, because you need it if you have sleep apnea. Your machine should include a padded travel bag. Use this bag to carry your CPAP whenever you travel.
Sleep apnea will not disappear all by itself, you must have it treated. Some treatments will work better for you than others. Getting to a lower weight can cut back on symptoms in a lot of sufferers, but even slender folks can be afflicted. Non-invasive options like the CPAP machine are highly successful for millions of sufferers. Some actually choose to have surgery done, where airway restrictions are physically removed. Many non-invasive treatments are available to decrease the symptoms of sleep apnea and improve your quality of life.
Those with sleep apnea should treat any symptoms of sinus or allergy problems. Sleep apnea is a difficult enough condition to deal with. Additional swelling in the airways and extra mucus will make sleep apnea worse. Keeping your airway free and clear by treating your nasal problems gives you a much better chance of sleeping through the night without problems.
You can reduce the symptoms of sleep apnea by making the muscles in your throat stronger. Sleep apnea results from breathing obstruction due to your soft tissues in your throat collapsing. As your strengthen your muscles, you will have more control over them.
It is better to sleep on your side if you have sleep apnea. Sleep apnea strikes back sleepers the most. Try your best to avoid sleeping on your back, and use pillows or something else to keep you on your side.
Laying on your back while sleeping can worsen your sleep apnea symptoms. Instead, try laying on your side. If you need to prevent yourself from turning to your back, try sewing a tennis ball into the back of your nightwear. The discomfort of the ball will keep you from staying on your back as you sleep.
You can curtail the symptoms of this affliction by doing tongue exercises. 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 will strengthen your throat and tongue muscles and reduce the chances of them relaxing while you sleep and blocking your airways.
Sometimes you might just need to do a few simple things to help with your sleep apnea. Set up a schedule for each day so that you can go to sleep at a regular time and wake up at the same time. Also make sure that you have bedroom atmosphere that is ideal for you to sleep in. Without the right conditions, you may induce insomnia.
Try not to feel embarrassed by your CPAP machine. 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. You also have to convince yourself that you need the machine. Your friends will understand if you explain why you use it.
Try not to sleep on your back if you have sleep apnea. Falling asleep on your back can create airway restrictions that prevent sound sleep. Do what’s necessary to sleep sideways, even if you have to use pillows or other items to force the issue.
Not getting enough sleep can effect your life in drastic ways and ruin your future health. Do what you need to do to manage your sleep apnea and get the sleep you need. Long-term lack of sleep can lead to slower response time and increased stress.
Corrective oral devices help some sleep apnea cases. It is not uncommon for people to have jaw shapes that create a narrow airway. These devices realign the jaw so that more air gets into your airways during the night.
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