Sleep apnea, which is a breathing condition that disrupts sleep, varies in severity and is greatly underdiagnosed. People who suffer from sleep apnea often have trouble with their tongue and palate relaxing to the back of the throat, which obstructs the airway and interferes with breathing. For more information about this terrible condition, continue ahead to the article below.
Do you smoke or drink alcoholic beverages? Lose all your bad habits. Both have a negative influence on your air passages. Smoking can actually swell your airways while alcohol can overly relax them; each causes sleep apnea. If you can’t quit, at least don’t drink or smoke right before going to bed.
Stop your destructive ways. Alcohol and cigarettes are two of the primary culprits. Drinking potentially causes extreme breathing issues because it reduces the ability of your respiratory system to function. Cigarettes can hurt your lungs, possibly even causing lung cancer. If you quit these habits you are likely to see an improvement in your sleeping difficulties.
Some people believe that you can strengthen you upper airway muscles by playing a musical instrument belonging to the woodwind family. Researchers in Germany found that playing a didgeridoo can train and strengthen the muscles of the upper airway. These muscles are responsible for dilating your airway and causing the walls of the airway to stiffen. For this reason, playing regularly helps you get a good night of rest by limiting the symptoms of sleep apnea and snoring.
If a person is severely overweight, they are much more likely to develop sleep apnea. If this applies, it is is important to shed some excess weight. Exercising and following a regular weight loss plan is the best strategy. According to recent scientific work, many people looking to lose weight can also benefit from reducing their intake of carbohydrates.
Get a personally made mouth guard just for you. These are made especially for those suffering from sleep apnea. Many people find they can adjust to wearing a mouth guard every night while they sleep much more easily than they can get used to wearing a CPAP mask. The device assists you by keeping your airways open while offering stability for soft tissue.
Sleep Apnea
Sleep apnea is not a condition to take likely. It’s important to seek medical advice as soon as you suspect you may be suffering from it. If he says you have sleep apnea you should go to a sleep specialist so that you can get tested further.
Giving up smoking and drinking can help to improve your sleep apnea. Sleep apnea and chronic snoring are each caused by over-relaxation of the airway muscles, and both smoking and drinking can cause this. Quitting these addictions may be the easiest way to address your sleep apnea.
Sleep on your side, as it can help lessen your sleep apnea symptoms. When lying on your back, your throat and nasal passages can obstruct your airways. Try sleeping on your side at night and determine if that helps you breathe a bit easier.
Consult with your doctor about getting a mouth piece. You might just have a small air way, if you have a recessed chin or a smaller jaw this can cause sleep apnea. Specialty devices can alter your position during sleep and more properly align jaw elements, giving you a much higher quality rest.
When you have sleep apnea you can find out about it from tests your doctor will run. There are hundreds of studies that show sleep apnea has effected many families together, and this might be something that you cannot escape.
A healthy diet can help you lose weight and combat sleep apnea. Not everyone is aware of just how significantly bad dietary choices can affect a sleep apnea condition. There is scientific data that suggests that eating a poor diet can worsen sleep apnea, independent of a person’s weight.
If you wear a CPAP for your sleep apnea symptoms, but are still bothered by your mouth opening when you try to sleep, get a chin strap. The chin strap will help hold you chin up during the time you are sleep which keeps your mouth closed. CPAP devices don’t work well when your mouth is wide open, so this device can help.
Try sleeping on your side to prevent sleep apnea from robbing you of a good night’s sleep. By sleeping on your back, you’ll notice that your throat and nasal passages may become obstructed. Make a point of falling to sleep on your side and see if that doesn’t alleviate some of your sleep apnea symptoms tonight.
Alway travel with your CPAP machine if you suffer from the symptoms of sleep apnea. When sleep apnea affects you, do not attempt even a single night without your CPAP machine. Conveniently, your CPAP machine should have a bag included with it for easy travel. Use this for easy travel with your CPAP device.
Sleeping Pills
Certain tongue exercises can decrease sleep apnea symptoms. Repeat vowels out loud over and over for 3 minutes each day. Press your tongue tip to the back of your front teeth, and quickly slide it to the back of your mouth repeatedly for three minutes. Do both once per day. This makes the tongue and throat muscles stronger and prevents them from relaxing and blocking the airway as you sleep.
Seek out something else rather than taking sleeping pills. The muscles in your throat relax too much when you use a sedative like sleeping pills, (or alcohol) and your airway is much more likely to collapse during sleep. They may also cause complications for sleep apnea patients. Consult with your physician on sleep remedies that won’t hinder your breathing.
You can reduce the symptoms of sleep apnea by making the muscles in your throat stronger. The reduced airflow characteristic of sleep apnea is due to soft tissue in the throat relaxing. When your muscles strengthen, they won’t collapse so easily, and your airway will stay clear.
Sleep apnea is usually diagnosed after a thorough medical examination. There are hundreds of studies that show sleep apnea has effected many families together, and this might be something that you cannot escape.
If you have a CPAP machine, ask your physician to prescribe you a heated humidifier as well. If the air you are taking in is moist and warm, you will have a better night’s sleep. There are various CPAP machines that have humidifiers built in, so ask your doctor about prescribing one for your apnea.
If you suffer from sleep apnea and you use a CPAP, carry your medical ID. If you need medical attention, it’s crucial that others realize that you’ve got sleep apnea and that you use a CPAP. This ID needs to specify you suffer from sleep apnea and have a CPAP that needs to be set on a certain pressure level.
Sleep apnea can trigger anxiety. If you have that too, try taking a bath prior to bed each night. When you soak in a hot bath, it soothes your muscles and relieves tension. 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 can’t see a doctor about your sleep apnea, you can still do some things to help yourself. Stopping smoking and shedding weight is a great start, especially for anyone dealing with sleep apnea. Overeating, consuming an excessive amount of alcohol and too much caffeine before bed can all exacerbate sleep apnea.
Sometimes you might just need to do a few simple things to help with your sleep apnea. Target a specific time for bed and be consistent with it nightly. Also see to it that your bedroom is ideal for good sleep. If your room is not comfortable, you will have a hard time resting.
Do not sleep on your back if sleep apnea affects you. Sleeping on one’s back makes the airways extra vulnerable to blockage; this is why most sleep apnea sufferers are also habitual back-sleepers. Use cushions or pillows to prop yourself up on your side while you sleep.
Many people who have sleep apnea sleep on their back. If you sleep on your back, think about changing positions. The simple switch from sleeping on your back to your your side can help relieve symptoms of sleep apnea and allow you to have a better night’s sleep.
Tongue exercises are useful in reducing 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 strengthens the muscles throughout the airway passage and minimizes the likelihood of them interfering with breathing and sleep.
Exhaustion can worsen the symptoms of sleep apnea. Try to keep your sleep on a certain schedule to reduce this. Go to bed and wake up at the same times every day and stick with it. This will stop sleep apnea from turning into something worse such as insomnia.
You can help lessen the effects of sleep apnea by doing exercises which strengthen the throat muscles. Relaxed or excessive tissue can obstruct air passages and make breathing difficult. When your muscles are strenghthened they will not block your air passages.
Take action against sleep apnea by getting yourself a fitted mouth guard! Plastic oral appliances have been proven to clear the airways and relieve snoring, which in some cases are the underlying causes of sleep apnea. How your jaw sits during sleep can create some of the symptoms related to sleep apnea.
Do not drink to excess if you suffer from sleep apnea. Snoring and airway blockages are made worse by over-relaxed throat muscles, and this is something that heavy drinking can cause. If you’re dealing with sleep apnea, it’s a good idea to avoid drinking as much as possible, especially in the hours close to your bed time. You don’t need alcohol to compound your issues with sleep apnea, and following this advice will help alleviate that.
Find a way to get peer support. Sleep apnea does not happen to a lot of people. You may not know anyone who is suffering with sleep apnea, but there are many others out there. Search out a local support group for people with sleep apnea. If you are a bit shy, look online for forums on sleep apnea.
If you have a long flight coming up, tell the airline that you are going to need your CPAP on board. The airline may seat you in a convenient place to make using your machine easier. Try to remember to bring the appropriate adapters for foreign flights.
Take some brief naps throughout the day to make up for lost sleep. You can have a hard time functioning during the day if you are sleep deprived, not to mention the toll it takes on your overall health. If you can, get a quick nap during the afternoon hours to boost your cumulative number of hours of sleep per day.
Hopefully, after reading this article, you have a greater understanding of sleep apnea and the challenges it poses to those who suffer with it. If you suspect you may have sleep apnea, it is essential to make an appointment with your doctor for further information to make sure your symptoms are under control.
Don’t let other breathing problems get out of control. You need to quickly address any condition that affects your breathing if you already are diagnosed with sleep apnea. Talk to your doctor about taking allergy or asthma medication that can be safely combined with your sleep apnea treatment. If you have a cold, you should take care of it so that you do not have worse sleep apnea.
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