If you’re having trouble sleeping at night, it could be due to sleep apnea. More people suffer from sleep apnea than you think. Certain treatments and lifestyle changes can, fortunately, reduce the impact of sleep apnea. In this article, we share tips that will help you get your sleep apnea under control.
Excessive weight is a primary cause of sleep apnea for many people. If this applies, it is is important to shed some excess weight. Exercising and following a regular weight loss plan is the best strategy. After a couple of weeks you should see a difference with how much sleep apnea effects you.
Ask your doctor to recommend a good CPAP machine to treat your sleep apnea. The loudness and size of any machine should be considered. There are some very small and quiet machines available. Your doctor will likely have a preferred brand or type of CPAP to recommend to you.
Limit your alcohol consumption. Alcohol causes your muscles to relax. You might want this consequence of consuming alcohol, but it also instigates sleep apnea. Your muscles will relax and collapse, which will make you snore and possibly cough through the night. If you feel like you have to drink, try to not do it prior to going to bed.
Sleep Apnea
Sleep apnea can be present in children. If you child exhibits certain symptoms, he or she might have sleep apnea. These symptoms can be similar to those of ADHD, so consult a doctor and consider both conditions.
If you have sleep apnea, consider learning how to play a wind instrument. A German study has shown that playing wind instruments such as the digeridoo will help your sleep apnea. These muscles are responsible for dilating your airway and causing the walls of the airway to stiffen. These are great reasons to take up playing this instrument and easing the symptoms of sleep disorders.
Stick to a schedule when it comes to your sleep. Your sleeping pattern is already thrown off by this sleep disorder. Any steps you take towards a regular sleeping schedule will help you get a better night’s sleep. Try retiring and waking at consistent times.
If your doctor prescribes a mouth guard, make sure it is properly fitted. These special guards are designed to help people who suffer with sleep apnea. This is a good alternative to using the CPAP machine. It keeps your air passageways wide open and clear by stabilizing your throat and holding it in the proper position.
Do you travel? If so, then your CPAP should be carried along with you. You never should go a single night without your CPAP. The original packaging should have included a convenient carrying case for travel. Use this to easily transport your CPAP with you whenever you are away from home.
Eating healthier foods can help you deal with sleep apnea. Changing from a poor diet to a healthy one can transform your sleep apnea symptoms. Research has proven that those who consume low quality food demonstrate more severe sleep apnea than even overweight folks who eat healthy.
You might want to look into anti-snoring devices. When the airway is mostly closed, snoring occurs. Apnea on the other hand, occurs when the airway is completely closed. So, anything that helps relieve the first issue will also help with the second. Your sleep apnea may benefit from the use of a stop snoring device.
Sleep apnea is not to be taken lightly. If you find you have some of the symptoms, talk to a physician as soon as you can. If the doctor determines you are suffering with sleep apnea, you should consult with someone who specializes in this disorder in order to effectively treat the condition.
Minimize your risk from the conditions causing sleep apnea. Some of these are unavoidable, like gender or genetics. So make sure you try to avoid doing things like this so you don’t get sleep apnea.
In an effort to get a restful night of sleep, sleep on your side if possible. Back sleeping promotes airway obstruction. Try to fall asleep in a side position, and discover if that relieves your sleep apnea tonight.
Avoid alcohol when you have sleep apnea. Consuming alcohol results in throat relaxation that is more than normal. Snoring and obstructed air passages both result. Avoiding alcohol altogether is best, but if you must drink then limit yourself to one drink taken several hours before bedtime. You will make sure that your sleep is not affected by the alcohol.
Try and get someone you know to tell you how you sleep through the night. Therefore, record yourself sleeping at night by putting a video camcorder in your room. Make sure the video has sound as well, so that your doctor can hear your breathing.
Talk to your doctor before using a humidifier, mouth guard or nasal strips in conjunction with your CPAP sleep mask. A humidifier will help keep the air moist for better breathing and to avoid chafing from the mask. Humidifiers are built into a lot of CPAP machines. Ask your doctor about prescribing you one.
To help diagnose your sleep apnea, your doctor may ask you to keep a sleep log. Keep track of how long you are able to sleep at night, as well as anything else related to your sleeping process. You can ask your spouse or a family member to let you know you how often you snore at night. This makes it easier for the doctor to diagnose your condition.
Anyone afflicted with sleep apnea might need solutions to get good rest. Choose a time to go to bed every night and stick to that schedule. Make your bedroom conducive to getting a good night’s sleep. Insomnia can occur if the conditions are poor.
If you’re a sleep apnea sufferer and your mouth always opens as you sleep because of your CPAP, you may want to wear a chin strap. This device keeps your jaw up as you sleep. Your mouth needs to remain closed for CPAP therapy to be effective.
Make sure you remember that you aren’t going to always notice sleep apnea during the night. You may experience daytime drowsiness, exhaustion, a lack of daytime focus that may signal problems with sleep apnea. You want to consult with a professional that can let you know if you truly have sleep apnea or not.
If you are going to be traveling and you have sleep apnea, you need to remember to take your CPAP with you. CPAP therapy can have an extremely positive effect on your sleep apnea, but it relies on constant, continual use to be effective. Most CPAP machines have convenient and durable carrying cases. You should be able to use this to carry your CPAP machine with you no matter where you go.
Do not ignore your sleep apnea symptoms. Seek treatment. By not visiting your doctor and searching for a treatment, your sleep apnea symptoms are just going to get worse. Do not let it get worse. Go to a doctor and follow his or her recommendations. Sleep apnea can be controlled with proper attention.
Obesity is sometimes the root cause of sleep apnea. Sleep apnea is common to those that have large necks or that are overweight. If you lose weight, it will improve air flow by reducing pressure on your airways.
According to some research, simple throat exercises can have a significant positive impact on your sleep apnea issues. When you strengthen the muscles around the airway, you are helping make them much less likely to collapse. A good way to do this is to put your tongue up against your mouth’s roof, hold it there for three minutes, then release. This exercise can be done 1-2 times per day, every day.
Although you should speak with your doctor about sleep apnea, you can try certain things yourself. Giving up tobacco use and losing excess weight are good health choices in general, and they’re particularly effective in reducing the symptoms of sleep apnea. Additionally, it’s important to refrain from consuming alcohol, large meals, or caffeine right before bedtime.
Corrective oral devices may be used to correct sleep apnea on occasion. Some people have an overbite or narrow jaws that are set in such a way that cause the apnea. These devices can align your jaw in a way that makes breathing easier.
You can do tongue exercises to help minimize sleep apnea symptoms. One simple exercise is to put your tongue against the roof of your mouth and hold it there for a couple of minutes. This should strengthen both your tongue and throat muscles, which helps them to not relax while you’re asleep.
When you have sleep apnea, the obstruction occurs in your throat and not in your nasal passages. Therefore, strengthening your throat muscles can help to reduce your apnea episodes. If you wish to learn how to make your throat muscles stronger, you can do several simple and quick exercises.
Drinking Alcohol
Sleep apnea can make you chronically tired, which is bad for you throughout the day. Sleep on a good schedule to address this issue. Set a time to go to bed and get up and be sure to stick to them. Taking control of your apnea immediately will keep it from becoming uncontrollable.
Do not drink to excess if you suffer from sleep apnea. When drinking alcohol it causes the muscles in your throat to relax, which results in snoring and blocked airways. You should either cease drinking alcohol or reduce your consumption to no more than a couple of drinks before dinner. This can keep alcohol from messing up your sleep.
You should learn to play a wind instrument. You can help your apnea by learning something like the clarinet or flute. By practicing the breath control necessary to play a wind instrument, you tone and strengthen your throat muscles and thus improve your sleep apnea symptoms. Once you’ve been playing these instruments for a while, you may notice that your sleep apnea has improved. This is due to the improved muscle tone in your throat.
As you can see, there are various methods of dealing with sleep apnea. Give each of them a try, and stick with the ones that prove effective. Using the tips from the previous paragraphs are the key to improving your sleep. Don’t let sleep apnea run your life any longer.
Surgery may be necessary if you have excess tissue blocking your airway. The procedure is called uvulopalatopharyngoplasty (UPPP). This procedure removes excess tissue from around the airway and makes it larger. In most cases, it curse sleep apnea. Often times they remove the tonsils when they perform this surgery.
Many people are interested in DuPont Fiber bed pillow
wholesale mattress protector twin xl,mattress and box spring encasements, but are unsure of how to learn more. Thankfully, you came to the right place to help you get started with the learning process. Now is the time to take the knowledge you have gained and apply it to your life!
About The Author
