Sleep apnea is actually a rather dangerous medical condition which affects people of all age groups. Sadly, many of those afflicted by this chronic condition are at a loss for remedies and simply put up with the horrible symptoms. Read on to learn how to get your sleep apnea under control and get the rest you need.
It is important to stay away from alcohol if you have sleep apnea because it can help you see some improvement with the condition. Both of these cause muscles in your airway to relax, which can increase snoring and worsen sleep apnea. Some people resort to invasive surgeries to correct their sleep apnea without realizing that discontinuing these bad habits could have been a more simple and much cheaper route!
Using a wind instrument can be a huge help in treating your sleep apnea. Research conducted in Germany has shown that you can greatly strengthen the muscles of your upper airway by taking up an instrument like the didgeridoo. The muscles have a large impact on how well you breathe. This is why if you play often you will have less sleep apnea issues.
If your physician has prescribed a CPAP machine, do try to sleep a minimum of four hours with it nightly. Some individuals have a lot of trouble getting used to CPAP masks in their sleep. A minimum of four hours per night is needed, if your CPAP machine is going to help you. Using it for the minimum of four hours a day will allow yourself to slowly transition to full time use.
Go to the doctor to get a mouth guard that is custom made. Specially made mouth guards are particularly focused for individuals suffering from sleep apnea. It is a more comfortable alternative to using a CPAP machine. It really helps keep the airways clear and keeps the soft tissues of the throat stable.
Avoid drinking alcohol to excess. Your muscles get relaxed too much. Although many people desire this side-effect of alcohol, it is not beneficial to people with sleep apnea. Alcohol will relax the throat muscles, which ends up making it harder for the body to control the airways. If you feel you must drink, try not to do it as often or before you go to sleep.
If your doctor has prescribed a CPAP machine, try to wear it for about 4 hours every night. Although it can be difficult to become accustomed to wearing a CPAP, it is an important tool in improving sleep apnea. For the CPAP therapy to work, it must be used a minimum of four hours per day. If you struggle to adjust to it in the beginning, try using the CPAP for about four hours while you sleep.
Instead of sleeping on your back, sleep on your side, which can help to avoid the symptoms of sleep apnea getting in the way of a peaceful night’s sleep. Sleeping on your back makes your airway more prone to collapse. Be sure to go to sleep sideways and find out if that helps you to sleep tonight.
Refrain from consuming alcoholic beverages as much as possible, especially at bedtime. Alcohol relaxes the muscles too much. You might like the feeling, but it can contribute to or cause sleep apnea. If you are sleeping and have been drinking too close to bedtime, this can be a dangerous combination while you are asleep. If you have to have a drink, do it well before bedtime.
Sleep on your side as much as possible. Often, sleep apnea sufferers rest while on their backs. If you sleep on your back, you are more likely to have your mouth open and block your airways. Breathing is much simpler when you sleep on one of your sides. Prop pillows on one side to prevent you from rolling on your back while sleeping.
A good physical exam, and a look at your family history, can quite often easily determine sleep apnea’s presence. Also, your doctor may want to try a sleep study on you. Depending on the results, you may be referred to a specialist.
When you travel, be sure to bring your CPAP on the trip. You should never sleep without using your CPAP machine. Most CPAP machines have convenient and durable carrying cases. This will help ease transporting your CPAP machine if you must be away.
Sleep Apnea
Treating allergies or sinus issues is an issue of the first order. Sleep apnea is already robbing you of your ability to breathe well during your sleep. The last thing you need is something else causing you difficulty breathing during your sleep. Maintaining free nasal passages will ensure greater odds of sleeping getting a great night’s sleep.
One sure-fire way to combat the problems posed by sleep apnea is proper weight management. Sometimes, losing weight is all it takes to get rid of sleep apnea. Even just a small drop in your weight can contribute to a better night’s sleep, helping to clear the airways and your throat.
People with sleep apnea often get good results by losing weight. Sleep apnea is far more frequent in obese individuals with bigger necks. Losing weight can significantly reduce the pressure on your airway and improve the flow of air as you breathe at night.
You should use only one normal-sized pillow each night to sleep on. Your sleeping position can be affected negatively by multiple pillows or an over-sized one. This actually causes you to have more breathing difficulty based on your position. Because of this, you should really just have one good pillow to help with symptoms of sleep apnea.
Playing a wind instrument can help. You will get several benefits: learning how to exercise the muscles used in breathing, broadening your intellect, and playing music that you enjoy. Working these muscles can reduce sleep apnea symptoms, by strengthening them and enabling you greater control over them.
Sleep apnea patients should not sleep on their backs. A lot of people suffering from apnea have problems with blocked airways because they sleep not on their side, but on their backs. A good way to get around this is to use a pillow so that you sleep on your side in bed.
Try not to feel embarrassed about getting treatment or using a CPAP machine. Tell people that this is a necessity, and don’t be self-conscious about having to use it in the presence of others. If you have to use a CPAP machine your family and friends should not make fun of it.
Sleep apnea will not go away by itself; you need to treat it. Each patient is different and what works for one person may not work for another. Getting to a lower weight can cut back on symptoms in a lot of sufferers, but even slender folks can be afflicted. There are many options available to help treat this condition, one of which is a CPAP machine. Other people may be inclined to opt for surgery where changes may be made to the airway passages. Choose whichever method you think will work for you so you may begin to live a happy and comfortable life.
Use meditation, warm baths and massages to help you relieve stress and reduce anxiety-induced sleep apnea. When you take a bath in hot water, it calms your muscles and releases tension. You’ll find that it’s easier to get to sleep following a bath, and the odds of getting interrupted by apnea symptoms are much lower.
Stop smoking if you have sleep apnea. Upper airways have a tendency to swell in smokers and increases the likelihood of sleep apnea. Try to find a program to help you quit smoking. Many people have the most difficulty during the initial month. The strength of the cravings will then decrease as the nicotine begins to leave your system.
There is a simple fix you can use to help improve the quality of your sleep if you have sleep apnea. Stick to a regular, set schedule and go to bed at the same time each night. Be sure to set up your bedroom in a way that promotes restful sleep. If it is uncomfortable, you might not be able to fall asleep.
Tongue exercising may help resolve certain sleep apnea symptoms. For example, try this: press your tongue up against your upper palate, and hold it for about three minutes. You will have less chance of your throat muscles relaxing and blocking your airway if you strengthen the muscles of your tongue and throat.
You aren’t always going to be aware of your sleep apnea. If you feel exhausted or extremely sleepy during the day or find yourself falling asleep behind the wheel, talk to a doctor immediately. 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.
Laying on your back while sleeping can worsen your sleep apnea symptoms. Instead, try laying on your side. Put blockades to either side of you to keep you from rolling onto your back if you must. Doing this will make sleeping on your back very uncomfortable.
If you think you suffer from sleep apnea, get an official diagnosis from your family physician. Sleep apnea is a very serious condition that is very hard to deal with, and it’s important that you handle it with care. Give your doctor all of your symptoms so he can properly diagnose you.
Be conscious of the fact that you may not even be aware of sleep apnea when you are in fact asleep. If you experience unexplained sleepiness, exhaustion, or falling asleep while driving, discuss these symptoms with your doctor. These symptoms may be indicative of sleep apnea, despite the fact that you don’t struggle to breathe at night.
In actuality, sleep apnea is simply a lack of enough oxygen while you sleep. It would be wise for anyone suffering with this condition to not sleep at a higher elevation. High elevations decrease oxygen flow, which is bad for a sleep apnea sufferer. If you are able to avoid sleeping in the mountains or on an airplane, you should.
There are throat exercises for sleep apnea sufferers that have been found quite effective. This is because when you exercise your throat it become stronger, allowing them to let air through them easier. There are many exercises that are helpful, but one of them is to push your tongue very firmly up against the back of your front teeth. Then slide your tongue to the back of your mouth, and repeat this cycle for at least three minutes. Do this exercise once each day.
Keep your throat and jaw muscles in shape. Some cases of sleep apnea are just contingent upon weaker muscles, so exercising them can really help out your condition. If you master a few simple exercises, your condition can be impacted positively.
As previously mentioned, sleep apnea affects many individuals. If you suffer from this condition, lack of education about this condition can be detrimental to your health. You’ll have much better results dealing with the condition if you make use of some wise advice, such as that you’ve just reviewed.
Try to work your throat by playing wind instruments. Longer wind instruments that require more air are best for strengthening throat muscles. Wind instruments force you to control your air and give a great workout to all the muscles involved in your airway. Soon enough, the more you play with the instruments your muscles will have sufficiently built up to help with your sleep apnea.
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