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The Basics Of Fighting Sleep Apnea Easily

8 min read

People who have had sleep apnea a while desperately want to eliminate this terrible condition. The truth of the matter is that remedy from sleep apnea symptoms will only come with proper education. The ideas presented throughout the rest of this article will be a great starting point for you if you want to know more.

Check with your doctor to see which CPAP equipment is best to treat your sleep apnea. The size of the machine and the loudness are both things that need to be considered. There are some small machines that make little noises. Your doctor will likely have a preferred brand or type of CPAP to recommend to you.

Sleep Apnea

It may be possible to reduce the problems you are having with sleep apnea by getting involved with a wind instrument. Playing this kind of instrument strengthens your muscles in the upper airways. These muscles control the dilation of your airway and the stiffening of the airway walls. Due to this, regular play can translate into good sleep at night.

If you are overweight, lose some weight. Studies have shown sleep apnea and obesity can be related. Consequently, it is therefore possible that losing just twenty-five pounds could result in a dramatic improvement of your sleep apnea symptoms if you are currently suffering from obesity.

Do not neglect your CPAP machine if it has been prescribed to you. It can be hard, at first, to get comfortable using it. A minimum of four hours per night is needed, if your CPAP machine is going to help you. If you’re struggling to adjust, ensure you’re using the CPAP for four hours every single time you go to sleep.

Eating in a healthy way will help you drop weight and fight apnea. A lot of people would be surprised to learn that eating badly makes sleep apnea worse. Good nutrition can help many medical conditions, including sleep apnea.

Take your CPAP along whenever you are embarking on an overnight trip. When sleep apnea affects you, do not attempt even a single night without your CPAP machine. Most machines come with a travel pack anyway. Use this for easy travel with your CPAP device.

Sleep apnea generally is diagnosed by studying your medical and family history and having a thorough physical exam. Your doctor might also choose to study you while you sleep. After studying this information, your doctor may send you to a specialist if necessary.

Be sure to use just one, normal-sized pillow when you sleep. When you use an over-sized pillow or multiple pillows, it can skew your position. It will make breathing harder than it needs to be. So find a normal size pillow that is comfortable and doesn’t contort your airway because this will help you sleep better and breathe easier.

Your physician may want you to write in a log or journal about your sleep, in order to check to see if you have sleep apnea. Here, you will track your hours of successful sleep, when you awaken through the night and other problems you may encounter. If you have a partner, they may be able to help document your snoring, jerky body movements and stoppage of breathing. Your doctor will then be able to tell if you suffer from sleep apnea.

Always discuss your sleep apnea problem with your doctor, but also try some self-help treatments. A couple of good examples are controlling your weight and quitting smoking. Coffee, caffeine and alcohol should also be avoided before bed.

When dealing with sleep apnea it is best to keep a regular sleeping schedule. Sleep apnea can disrupt your sleep every night. You can retain your health and daytime energy and focus by keeping a regular sleep schedule. The first change you should make is setting a specific time to go to sleep and wake up each day.

If you have sleep apnea, stop smoking. Your air passages swell when you smoke, which is no good for sleep apnea sufferers. To quit smoking, try a smoking cessation program or use nicotine replacement therapy. Most people who have quit smoking report that the first month was the most difficult. Once you are past that point, your nicotine cravings lessen drastically.

Chin Strap

Learn to play a woodwind instrument. Wind exercises will help exercise and strengthen your throat muscles, which will help you breath in the middle of the night. Toning the throat and neck muscles will give you more control over your sleep apnea.

If your mouth opens a lot during the night when you use your CPAP machine, consider adding a chin strap. Invest a little money into a CPAP machine to assist you during sleep. CPAP therapy is not successful with an open mouth, so use the chin strap to help alleviate the problem.

How you sleep can determine the number of episodes you’ll have with your sleep apnea. Having a proper sleep position is necessary. Lift up the top half of your body with a foam wedge. Or, if you are up for it, raise up the top part of your bed itself four to six inches.

When sleep apnea is an issue, make sure to treat any allergies or problems with sinuses. This condition makes sleeping troublesome. The last thing you need is something else interfering with your airways while sleeping. Keeping your airway free and clear by treating your nasal problems gives you a much better chance of sleeping through the night without problems.

If you are one of the many who suffers from sleep apnea, avoid sleeping on your back. Falling asleep on your back can create airway restrictions that prevent sound sleep. Try sleeping on your side, however, if this is not natural to you, then prop yourself up with pillows in order to force yourself into sleeping on your side every night.

Devices intended to prevent snoring may be of some use. Snoring is when you have your airways come to a partial close while air is coming through, while apnea is actually when your airways are closed all the way. One device can help with both. Your sleep apnea can be curtailed some with the use of an anti-snoring aid.

If you have sleep problems, then consult your doctor to find the root of them by getting a comprehensive sleep study. A sleep lab can tell you if your sleep apnea is a correct diagnosis for you or whether something else is going on. They can also recommend what will be helpful to your situation. There are a variety of options out there to treat your specific situation, and it is vital that you take all levels of sleep apnea seriously.

Weight loss can be a big help for those that suffer from sleep apnea. The condition is common in overweight patients that have larger neck circumferences. If you lose that weight, the pressure on your air passage will be lessened, which will improve the quality of your breathing.

Since sleep apnea is actually a throat problem and not a nose problem, strengthening the muscles in the throat can be a great way to reduce apnea issues. In an effort to strengthen throat muscles, many exercises can be done to help.

Do not smoke. Smoking causes your air ways to enlarge, and it makes sleep apnea much worse. You can use nicotine patches or replacement therapy to quit. Usually the first 30 or so days is the hardest part. Past this point, your system is free of nicotine and the physical demands for the drug will drop off.

A good portion of those who suffer from sleep apnea are back sleepers. A change in your sleep position can often help your breathing at night. Sleeping in a position, such as on your side, can help alleviate the problems caused by constricted airways.

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. A lot of modern CPAP machines have a humidifier on them; ask your doctor about it.

If you feel that you may have sleep apnea, see a doctor for an official diagnosis. The condition is too serious to make assumptions about. Be sure to share all of your signs and symptoms with your doctor. Together, you can think of a good plan of action.

Sleeping face-up can worsen sleep apnea symptoms, so make an effort to face sideways when sleeping. Some people sew a tennis ball or other lumpy object into their pajamas to keep from rolling on their back. That will make it uncomfortable to sleep on your back.

Make sure you’re using your throat and jaw muscles. Weak muscles can intensify the symptoms of sleep apnea, so add a couple of these types of exercises to your daily routine. That could be all it takes.

If you are going to be on a plane a long time, then get in touch with the airline company to inform them that you need your CPAP machine for sleeping. Many will make arrangements so that you have a seat with plenty of room to use it. If flying on a foreign plane, remember to bring along a power adapter.

Consider joining a group if you have sleep apnea. Fully-aware sufferers of sleep apnea are relatively rare. You might have the support of your loved ones, yet they may not actually understand what is going on. Locate a support group for apnea. Online forums and support groups give you anonymity and bring together a diverse group of people with the same problem.

If you have sleep apnea, or if you just snore a lot, playing an instrument may be beneficial. It is soothing, and a German study showed that using these instruments can strengthen your throat muscles. Your new talents can help control your airways.

If sleep apnea keeps you awake at night, take a nap during the day to compensate for lost sleep. If you don’t get enough sleep, your health and functionality can be seriously impacted. Take a nap during the day to correct this problem if your schedule allows it.

Try taking a soothing bath before you go to bed to reduce anxiety. Your muscles relax and the tension leaves your body when you sit back in a soothing hot bath. 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.

Think about getting a mouth guard. Your dentist can fashion a custom mouth guard to use if you have an abnormality with your jaw or an overbite. These mouth guards help to re-position the tongue, teeth or jaw better so that you can breathe easier at night.

People suffering from sleep apnea are on a never ending quest for solutions to this impossible symptoms. Anybody who wants to deal effectively with a sleep apnea problem will need to educate themselves thoroughly on the subject. You can easily reduce the severity of your problems with the information above.

Discuss with your partner his or her feelings about your sleep apnea. It should not be surprising to find that your snoring has interrupted their sleep regularly. Ask your loved one if your sleep apnea is causing a negative affect. Let your partner know that you plan to resolve this problem.

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