For years, many sleep apnea sufferers have sought an effective way to treat their sleep disorder and alleviate their symptoms. The first step you need to take to deal with your sleep problems is to learn all your can about sleep apnea. You’ll have a better understanding of the different treatment options available to you once you take a look at the suggestions presented below.
Extra weight is a primary cause of sleep apnea. If this is true for you, try getting a little thinner. Make sure that you stick with a plan that makes sense and combine a low calorie diet with an exercise regimen. Taking carbohydrates out of a diet is something that studies show helps people lose weight.
To help with your sleep apnea, you need to consult with your doctor about the best CPAP machine to use. You must consider both the size of your machine and its loudness. There are CPAP machine which are easily portable and produce little noise. The doctor would be able to guide you to the right one to use.
If your airway is naturally narrow, a mouth guard for sleep may help with your sleep apnea. They are designed to help you breathe properly at night by aligning your airways. Talk to your physician about a mouth guard you can wear during sleep to help you control your condition.
Speak with your doctor about treating your sleep apnea with a dental mouth piece. You could have an overbite, small jaw, or narrow breathing passage that worsens your sleep apnea symptoms. You can get a mouthpiece to help you when you are sleeping to get better night’s sleep.
Do you smoke and drink? Take steps to eliminate these unhealthy habits. Your airways are significantly affected by smoking and drinking. Alcohol relaxes your airways, and tobacco causes it to swell. If you can’t completely eliminate these habits, try avoiding them prior to bed.
Avoid drinking alcohol to excess. Your muscles get relaxed too much. Even though you may enjoy the relaxing effects, this can contribute to sleep apnea events. If you must drink, keep it to just a few, and stop drinking well before bedtime. This will keep your throat muscles from relaxing excessively. 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 losing weight if you are obese. Multiple research projects demonstrate the connection between sleep apnea and being overweight. 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.
Sleep on your side if you want to avoid sleep apnea. Sleeping on your back does not allow enough air to get into your airways. Try to fall asleep on one of your sides to see if your symptoms get better.
Regular practice on a wind instrument can minimize some of your sleep apnea symptoms. German researchers suggest playing the didgeridoo regularly trains your upper airway muscles. These muscles are responsible for opening and closing your airway, as well as controlling the stiffness of the airway. These are great reasons to take up playing this instrument and easing the symptoms of sleep disorders.
Consult with your doctor about surgery if you find that none of the less invasive options are helping with your symptoms of sleep apnea. Conventional treatments may not work for you, and other options do exist, including surgery that results in enlargement of the air passage.
If you have been prescribed a CPAP for sleep apnea, make an honest effort to use it at least four hours a night. It can be hard, at first, to get comfortable using it. However, you must use your CPAP a minimum of four hours for it to be effective. If you’re struggling to adjust, ensure you’re using the CPAP for four hours every single time you go to sleep.
Sleep Apnea
You need to have a complete physical exam and give a thorough medical history in order to get a sleep apnea diagnosis. Sleep studies may be included in the equation, and it may be necessary to involve a sleep specialist.
Try to prevent snoring with an over-the-counter device. Snoring occurs when airways are mostly closed up with a little air getting through, but sleep apnea occurs when the airways completely close up. A device that can eliminate snoring can also relieve sleep apnea. You could find yourself reducing your apnea with anti-snoring devices.
Avoid sleeping pills if you’ve been diagnosed with sleep apnea. You could seriously damage your air passage ways if you take them while you have sleep apnea. Sleep medicines can cause more problems and can even be dangerous for people with apnea.
You can lessen the sleep apnea symptoms you are experiencing. Some of these are unavoidable, like gender or genetics. Yet some risk factors are controllable, for example heaving drinking, smoking, and being obese.
Your physician may suggest that you start recording your sleeping habits in order to zero in on your sleep apnea symptoms. This log is where you’ll keep track of how much you sleep during the night, and other symptoms you may experience. Ask your partner to note anything unusual noticed during the night while you were sleeping. Your doctor can use this information to determine whether or not you’re suffering from sleep apnea.
Exercising your tongue can help with your sleep apnea. 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 can improve the strength of your tongue and throat muscles and decrease the chance that they will relax too much and cause breathing difficulty.
Get a chin strap to keep your mouth closed when you are sleeping with a CPAP or BIPAP machine. The chin strap holds your chin so that you cannot sleep with your mouth open; it is a tiny piece of fabric. Try this out to keep your mouth closed.
How you sleep can determine the number of episodes you’ll have with your sleep apnea. Therefore, you need to be careful about the way you sleep. Elevate your body by placing a foam wedge under it. An even better idea is to lift the top part of the bed by about four inches, if you can.
Be sure to treat allergies and sinus issues right away if you suffer from sleep apnea. It will help you breath better in general, especially during your sleep. You must eliminate anything that might obstruct your airway as you sleep. By treating your allergies or sinus problems, you will be more likely to get a full night’s rest and have energy for the day.
Sleep Apnea Symptoms
If you have tried many treatment options and nothing works, then it is time to contact your doctor for more serious treatment alternatives. There are many treatment options available, some which do not work well with some everyone. But there are other methods of treatment, such as surgical techniques which include airway enlargement, as well as the removal of adenoids and tonsils
Learning to play a wind instrument can be an effective control strategy for those who snore or have sleep apnea symptoms. A study in Germany proved that playing a Didgeridoo can reduce sleep apnea symptoms and induce other soothing effects. Taking up an instrument can help you with controlling your airways.
You should get a machine to stop snoring. Both snoring and sleep apnea are caused by narrowed airways. It actually makes sense that your device can assist with the latter if it can help you with the former. An anti-snoring device can reduce your apnea while you sleep.
If you suspect that you might have sleep apnea, see your doctor and get a referral for a sleep study. This procedure will let you know if you’re suffering with sleep apnea and what you are dealing with. After that, you will need to know how to treat the condition, even when suffering with a mild case.
Eliminate all the risk factors you can. Sleep apnea can run in the family, and that is one factor that can’t be changed. There are many other factors, though, that can be minimized or eliminated through lifestyle changes, such as excessive weight, alcohol use, or smoking.
Many people who have sleep apnea sleep on their back. If this is your situation, you should think about different sleeping postures. You can significantly reduce your sleep apnea symptoms by not sleeping on your back and falling asleep on your side.
Use tongue and throat exercises as a way to combat sleep apnea. Place your tongue on your mouth’s roof and keep it there for at least three minutes. This strengthens the muscles throughout the airway passage and minimizes the likelihood of them interfering with breathing and sleep.
Chronic fatigue can aggravate sleep apnea symptoms. Try to keep your sleep on a certain schedule to reduce this. Give yourself a set schedule to follow every night. You can avoid further complications, such as insomnia, this way.
The manner in which you sleep can have a hand in your sleep apnea. This is why proper positioning is so critical. You can keep yourself propped up with a large foam wedge. You could also try raising your head up about four inches.
Sleep apnea is defined as lack of breathing when asleep. Since this is the case, it’s wise for someone suffering from sleep apnea to not sleep at higher elevations. Since oxygen levels are lower at heightened elevations, this can negatively affect people afflicted with sleep apnea. If you can sleep at a lower elevation, you should do it.
If you have to go on a plane make sure you tell them you have a CPAP machine. You will be able to make an arrangement with the airline to use your CPAP. Try to remember to bring the appropriate adapters for foreign flights.
Tying to find the right treatment may not be easy when you suffer from sleep apnea. The only way to address the health problems and lost sleep caused by this condition is to learn more about it. Apply what you’ve just learned and you’ll be well on your way to improving your sleep apnea condition.
Make sure you don’t drink any alcohol before bed. Alcohol relaxes your throat muscles which makes it hard for air to get through. It is not necessary to quit drinking cold turkey, but you should ensure you don’t drink any alcohol immediately before you hit the sheets.
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