Tips To Make Life While Dealing With Sleep Apnea Easier8 min read
Talking about apnea is not going to give you relief. If you have sleep apnea, you have to start being proactive. The first step is simply knowing what treatment methods exist. This article can help you improve your condition.
Drop your bad habits to relieve your sleep apnea. Smoking and drinking can inflame your airways and make them swell. Drinking helps depress your respiratory system, causing breathing issues. Smoking damages all parts of your airways. These are both habits which can make sleep apnea worse.
Don’t drink alcohol to excess. Drinking alcohol relaxes the muscles of your throat and airway. If the throat muscles are too relaxed, they can collapse and block your airway. Like the rest of your muscles, those around your throat and airway relax under the influence of alcohol, making it harder for you to maintain a proper air passage. If you must drink alcohol, consume it sparingly and at least a few hours before heading to bed.
Extra weight is a primary cause of sleep apnea. In this case, a person suffering from sleep apnea needs to lose this excess weight. Exercising and following a regular weight loss plan is the best strategy. Reducing carbs in the diet may also help.
Sleep apnea sufferers often benefit from laying on their side during sleep. When you sleep on your back, the airways get obstructed due to the throat and nasal passages being more prone to obstruction. Try to fall asleep in a side position, and discover if that relieves your sleep apnea tonight.
A physician is the best person to ask about which CPAP machine is the right one to use for your specific situation. Not all machines are alike, and you may need one that has a humidifier or a certain type of pressure. Some of these machines are really small and barely make any sounds at all. Your doctor can recommend which machines his patients have had the most success with.
Do you travel frequently? If so, then do not forget to bring along your CPAP. You ought not to go a single night without the CPAP if you have sleep apnea. This CPAP should have a travel bag that came with it. This can be used to transport the CPAP machine simply when not at home.
Regular practice on a wind instrument can minimize some of your sleep apnea symptoms. Research done by specialists in Germany indicates you can train your muscles in the upper airway by playing the didgeridoo. These muscles are responsible for opening and closing your airway, as well as controlling the stiffness of the airway. For this reason, playing regularly helps you get a good night of rest by limiting the symptoms of sleep apnea and snoring.
If you suffer from sleep apnea, get your allergy and sinus problems treated. Because you already suffer, this should at least alleviate one of many sleep problems. You should not have to deal with something else harming your ability to breathe while you’re asleep. You’ll experience a better night of sleep and reduce the odds of running into serious breathing difficulties if you take care of nasal and sinus issues without delay.
Do not smoke. Smoking causes swelling in the upper airway, which makes sleep apnea worse. Try to use some nicotine patches or other stop smoking programs or medications. Usually the first 30 or so days is the hardest part. Following this, the nicotine dissipates and cravings are reduced.
Have a mouth guard fitted for your needs. Guards such as these were designed for someone who suffers with sleep apnea. A mouth guard will help keep your airway open and may eliminate the need for a CPAP machine. A mouth guard works by keeping airways open and giving the soft tissues stability.
The CPAP machine is a common medical device, used by millions of people. Do not be self-conscious about it. Inform those that need to know about it, and don’t feel uncomfortable using your CPAP around those close to you. They want you healthy. Remember that failure to use your CPAP could cause serious health problems. If people tease you for doing so, that’s more a reflection on them than you.
You can both shed unwanted pounds and reduce the effects of sleep apnea with a nutritious and healthy diet. One of the main factors contributing to sleep apnea is being overweight, caused by poor eating habits. Research has proven that those who consume low quality food demonstrate more severe sleep apnea than even overweight folks who eat healthy.
The way you sleep can play a big role in the amount of sleep apnea episodes you suffer from. That’s why you need to sleep in an optimal position. Lift your body up by using a foam wedge at the top of the bed. Or, if possible, elevate the top part of the bed around four inches.
Even children can suffer from sleep apnea. Symptoms may include mouth breathing, hostility, irritability, bad grades, hyperactivity and inattentiveness. These symptoms can be similar to those of ADHD, so consult a doctor and consider both conditions.
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 hot bath before sleep helps to relax the mind and the muscles. After your bath, you are likely to fall asleep faster and have less apnea flare-ups.
If you want to beat your apnea and get a healthy dose of sleep, roll onto your side the next time you go to sleep. Sleeping on your back can block your airway. If you can get to sleep lying on your side (and stay that way through the night), you may well experience a much less trouble night.
Remember that you may not always notice sleep apnea in the evening. If you happen to feel sleepy, tired and exhausted all the time, then it’s best that you consult with a doctor. Although you are not likely to realize that you are fighting for air every night as you sleep, you may very well have developed sleep apnea.
Consider any alternative you can find to using sleeping pills. Just like alcohol, these medications relax your throat when you sleep. They’re also known for causing other problems in those that have to deal with sleep apnea. Ask your doctor about sleeping aids that won’t have a negative impact on your breathing.
If you suffer from sleep apnea, some studies show that doing throat exercises may reduce the severity of it. This is because when you exercise your throat it become stronger, allowing them to let air through them easier. One example is to hold your tongue against the top of your mouth for three minutes. Perform this exercise once per day.
Continue to talk to your doctor, even after your initial diagnosis. He can chart your progress and keep you abreast of the latest developments in sleep therapy. After about a month of using a new treatment method, meet with your doctor to analyze the results.
Try using a nasal spray for an irritated nose. This product should help clear your airways for a night or two. If you use nasal spray alot you may damage it. Take a trip to the drugstore and find a nasal cleaner that suits you.
If you are thinking you could have sleep apnea, go to your doctor. The condition is too serious to make assumptions about. Speak with your doctor and let them know all the things going on in your life that may be the cause of this condition.
Tongue exercising may help resolve certain sleep apnea symptoms. Press your tongue on the roof of your mouth, hold it there for at least three minutes. This increases the strength of the muscles in your tongue and throat, which means they won’t relax as much during the night.
The technical definition for sleep apnea is simply lacking oxygen when sleeping. Since this is the situation, sleep apnea sufferers should try to avoid spending their sleeping hours at high elevations. The higher you are, the less oxygen there is which is bad. If you can possibly avoid sleeping at elevations, it would behoove you to do so.
One helpful strategy to control sleep apnea is to begin playing a wind instrument. The music is enjoyable and helps to strengthen the muscles that you use to control your breathing. Making these muscles stronger reduces sleep apnea symptoms.
Find a support group online to join. Sleep apnea is a condition that doesn’t affect many people. While you may want to talk about it with people you know, they may not be able to relate. It’s important to look for a group who can support you specifically for this disorder. If you are not comfortable attending groups in person, you can go online and discuss it.
If you use a CPAP device for your sleep apnea, you should look into getting a heated humidifier also. This will make sleeping with CPAP much more comfortable and less frustrating. A lot of CPAP machines come with built-in humidifiers, so ask your doctor to prescribe that type for you.
If you have sleep apnea, you might try using a mouth guard. Your dentist can make a personally fitted mouth guard to compensate for overbite or another jaw abnormality. You will breath better with one a mouth guard.
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. It is likely that you will fall asleep more easily and rest more soundly, offering the potential for minimizing apnea symptoms as a result.
If you have sleep apnea, take your sleep partner’s feelings into consideration and encourage them to talk to you about it. It may be that you have awakened your partner frequently with your snoring. Encourage them to express their feelings about the situation, and reassure them that it will get better now that you have started treatment for your sleep apnea.
You’ve just reviewed some potentially useful treatments for dealing with your sleep apnea; putting them into practice is the next step. If you take the time to find out which treatment options work for you, the quality of your sleep will improve dramatically. You can regain control over your life when you start sleeping better.
Take it seriously if you are diagnosed with sleep apnea; follow the instructions of your physician, especially the CPAP if he recommends it. Sleep apnea can make you drowsy and feel unrested, but it can also cause chronic insomnia, which can increase risk of depression, stroke, and other health conditions that are serious.
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