Not being able to sleep well can have many negative effects, as anyone who suffers from sleep apnea knows. Thankfully, there are many methods available which you can use to help get a handle on the sleep apnea and begin to get a good night’s sleep. This article will help you get started.
If you’re a smoker or a drinker (or both) who’s also dealing with sleep apnea, you may find that giving up your vices will solve your sleep disorder. Alcohol relaxes the muscles in the back of the throat, which will cause an interference with breathing. Giving up these habits can save you a lot of money as compared to expensive surgical procedures that might be needed later if you continue.
Do you drink and smoke? Lose all your bad habits. Your airways are significantly affected by smoking and drinking. Smoking and alcohol combined can definitely cause sleep apnea. Eliminate drinking or smoking before bedtime if you can’t avoid them entirely.
If you are obese, start a weight loss program. Although it might not be the main cause, being overweight makes sleep apnea worse. So, you can actually find substantial relief from your symptoms just from shedding even twenty or thirty pounds.
Mouth Guard
A good physical exam, and a look at your family history, can quite often easily determine sleep apnea’s presence. Also, there may be a sleep study performed and even a sleep specialist recommended if the doctor treating you feels that your condition is severe enough to get it looked at further.
Try using a mouth guard to help you sleep. These are made especially for those suffering from sleep apnea. A mouth guard will help keep your airway open and may eliminate the need for a CPAP machine. You will find that this mouth guard stabilizes the soft tissues and allows the airways to be more open.
Try to sleep on a regular schedule if you have sleep apnea. Sleep apnea already disrupts your rest more than it should. This is why it is important to maintain a consistent sleep pattern, which will eliminate sleepiness in the day. Go to sleep and wake up each day on a regular schedule and this schedule should be used on the weekends, too.
If you have a prescription for sleep apnea and you are prescribed a CPAP, you should at least use it four hours every night. It can be hard, at first, to get comfortable using it. In order for your CPAP therapy to be effective, you need to use it at least four hours a day. If you have trouble adjusting to use it the full night, keep it on for four hours at the least.
Get a chin strap to keep your mouth closed when you are sleeping with a CPAP or BIPAP machine. This strap is a small strip of material that holds up your chin while you sleep, thus keeping your mouth closed. Your mouth must remain closed in order to get the best results from your CPAP therapy.
Sleep apnea is a dangerous condition to have. If you experience symptoms of sleep apnea, don’t delay the conversation with your doctor. Once you know whether or not you have it for sure, you can figure out how to deal with it.
If you suffer from sleep apnea and require a CPAP machine, make sure you have a medical ID bracelet. If you need medical attention, it’s vital that the people treating you know about your condition and that you use a CPAP machine. The ID must say that you have apnea, use a CPAP machine, and specify what pressure the machine is set at.
In an effort to better diagnose your apnea problem, your physician might want you to maintain a sleep log. This log is where you’ll keep track of how much you sleep during the night, and other symptoms you may experience. 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. Your doctor can use this information to determine if you actually suffer from sleep apnea.
Never travel without your CPAP machine. Using a CPAP is essential every night for those of you living with sleep apnea. A convenience travel pouch is usually included with purchase. This will help ease transporting your CPAP machine if you must be away.
Sleep Apnea
Try using devices that help with snoring. When the airway is mostly closed, snoring occurs. Apnea on the other hand, occurs when the airway is completely closed. It makes sense to have a device that will help both. Your sleep apnea can be curtailed some with the use of an anti-snoring aid.
You may benefit from wearing a medical bracelet that explains your sleep apnea, the treatment your are undergoing for the condition and the proper pressure level for your CPAP. This will let emergency personnel and others know you use a CPAP for sleep apnea. With your ID you can inform medical personnel about your sleep apnea and your CPAP device.
Weight loss can have a major impact on those with sleep apnea. Those who are overweight usually suffer from sleep apnea due to the circumference of their neck. Your breathing will be improved once you lose weight because the pressure will be reduced on the airway and your airflow will be increased.
Always have your CPAP machine with you while you sleep, even if it happens to be during a hospital stay. If your stay is planned or an emergency, you will need your CPAP device either way. Since the settings are already set to what you’re used to, and the mask that you use each night is there, it makes it much easier to use at the hospital. This will simplify your CPAP therapy during your stay at the hospital.
Learning a wind instrument is recommended as a treatment for sleep apnea. It exercises your throat muscles and strengthens your lungs while stimulating your mind and providing relaxation. Working these muscles make them stronger, and help you control them, especially when you sleep; this will reduce your sleep apnea.
A good nasal spray can be helpful if you are having trouble breathing. This will dry out the passages and help clear them out temporarily. Don’t use it over a long duration because it can cause problems. Try other ways of opening this passage.
If you have a CPAP machine, ask your physician to prescribe you a heated humidifier as well. If the air you are taking in is moist and warm, you will have a better night’s sleep. If your CPAP machine doesn’t have a humidifier, make wearing your mask much easier on yourself by asking for a humidifier prescription from your doctor.
Minimize your risk from the conditions causing sleep apnea. Some sleep apnea risk factors (like genetic predisposition or being a man) are impossible to escape. However, you can limit many others, like excessive weight, smoking or alcohol consumption.
If you have a long flight scheduled, tell the airline that you will require your CPAP machine. Almost all airlines will accommodate your need for extra space in order for you to use your equipment. If you’re flying with a non-domestic carrier, make sure you have the appropriate power adapters for your machine.
Try and lose weight because it will help you deal with sleep apnea. Sleep apnea commonly occurs in overweight patients that have a larger neck. Losing the excess weight can greatly lower the pressure it puts on your airways and helps to get air flowing freely so you can breathe much better at night.
Snoring and sleep apnea can be soothed by playing a musical instrument. Learning to play a wind instrument can strengthen the muscles in your airway so you can breathe easier. You will be able to better control the air passages.
Minimize your alcohol intake. Alcohol makes the throat muscles over-relax, resulting in blocked airways and snoring. If you can, avoid all alcohol or make sure not to drink at all at least 4 hours before bedtime. In this way, the alcohol will not disturb your sleep.
If you suffer from sleep apnea, you probably have anxiety. As a result, try taking a relaxing bath right before you go to bed. A good soak in the bathtub can relax tight muscles and eliminate tension throughout your body. This helps sleep come easier. You will also sleep more soundly, and hopefully prevent sleep apnea episodes. If you still have sleep apnea, check with your doctor for other treatments.
You shouldn’t feel embarassed or ashamed about sleep apnea treatments like CPAP therapy. Inform people you are using it so you don’t feel awkward when you need to bring it out when other people are around. Remember that CPAP machine use is in your long-term best interests. If anyone teases you, they should probably exit your life.
Anyone who has sleep apnea should avoid laying on their back during sleep. Lying on your back when you sleep makes it easier for your airways to become blocked. Attempt sleeping on your side. Should this be unnatural for you, use pillows to keep you in position on your side during the night.
If you are someone who is dealing with sleep apnea, you should not sleep on your back. When you sleep while laying on your back, your airway can become compressed, preventing a restful night of sleep. Try side sleeping. If it does not seem natural to you, prop yourself using pillows.
If you suffer from sleep apnea, consider being fitted for a corrective oral device. The reason for this is that some people have abnormally shaped jaws, which naturally narrows the airways. You can use a mouthpiece in this instance; you will get better airflow this way
Throat exercises can decrease the severity of sleep apnea. If you perform these exercises each day, your throat muscles will grow stronger over time, which means they will collapse less often while you are sleeping. One of the many examples is to press the whole tongue to the roof of your mouth, hold it for three minutes and then release. Doing this at least one time every day can help you.
Go to a doctor to get your potential sleep apnea checked out. Neglecting to do so could carry some major risks. Speak to your doctor about your symptoms, and he will be able to determine the cause of your problems and develop a treatment plan that is right for you.
Sleep apnea is always made much worse when you’re extremely tired each day. Good sleep hygiene, like adhering to a routine bedtime schedule, can help. Give yourself a set schedule to follow every night. This helps to stop sleep apnea from getting much worse, where it could possibly lead to complete insomnia.
In actuality, sleep apnea is simply a lack of enough oxygen while you sleep. To reduce this problem, people with sleep apnea should not sleep at higher elevations. Oxygen levels are lower at these elevations which would make it even tougher to breath. Avoid sleeping in higher elevations.
Life is tough enough already. Living life half awake due to low-quality sleep is not something you can live with for long! We hope that this article has given you excellent sleep apnea tips you can utilize so that you can hopefully sleep really well tonight and for the rest of your life.
Think about getting a mouth guard. If you’ve got an overbite, a small jaw, or other jaw-related abnormality, try talking to your dentist about getting fitted for a custom-made mouth guard. If you do this, your jaw will sit better and you will breathe more easily.
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