Handy Tips For Managing Your Sleep Apnea

Handy Tips For Managing Your Sleep Apnea

Although it's an extremely common condition, sleep apnea is often overlooked or entirely ignored by those who suffer from it. With this condition, the breathing is hindered by a collapse of the air passage at the back of the throat. For more information about this terrible condition, continue ahead to the article below. If you have sleep apnea, yet you drink alcohol and smoke cigarettes, quitting could alleviate your symptoms. Both of these bad habits can cause the airway muscles to relax, which makes you snore and adds to the symptoms of sleep apnea. Instead of costly surgery or some other medical procedure, losing these bad habits is the best way to save yourself money and address this condition. Sleep on your side, as it can help lessen your sleep apnea symptoms. When sleeping on the back, throat and tongue muscles are more likely to block your airway. Try very hard to rest on your side, and you may find your symptoms alleviated. Do not neglect your CPAP machine if it has been prescribed to you. Going to bed with a CPAP machine humming away is certainly an adjustment that can be a challenge for some. Keep in mind your CPAP device should be used at least four hours per night for it to help you. If it is hard and become difficult to adjust to in the beginning, then ensure you are using it at least four hours a night. Sleep on your side. Sleeping on your back is attributed to a lot of people who suffer with sleep apnea. Your airway can get blocked if you sleep on your back. It's easier to breathe when looking to the side. If you have trouble staying off of your back, sew a tennis ball into the back of your sleeping clothes. This will help you stay on your side while you're sleeping. Avoid alcohol if you have sleep apnea. Alcohol naturally relaxes your muscles. Although you may think this improves your sleep, it actually just worsens it. Your throat muscles become relaxed and cause your airways to become blocked. If you do drink alcohol, avoid drinking it 3 hours before bedtime. It's vital that you don't use any type of sleeping pill when you suffer from sleep apnea. Sleeping pills relax throat muscles to the degree that they no longer properly function. Though they may help you sleep, you need the ability to wake should your airway colse too much. Do your best to sleep off your back and on your side. If you sleep on your back, this can make your sleep apnea worse. If you sleep flat on your back you are only exasperating your breathing problem by allowing your throat muscles to relax and move down. Making an effort to stay off your back will help to give you a better night of sleep. Use pillows to force yourself to sleep sideways if you have a problem with rolling over once you are asleep.

Sleep Apnea

Avoid sleeping pills when you suffer from sleep apnea. One of the effects of sleeping pills is that they constrict your throat, which only exacerbates sleep apnea. These pills can become very dangerous if you have a bad case of sleep apnea; even though you might be tempted to use them to stay asleep, this is definitely not a good solution. Shed pounds if you want to get rid of your sleep apnea. A lot of people find that if they shed weight they will help the apnea. Even a few pounds can help your sleep apnea symptoms. Try to keep a sleep schedule if sleep apnea is an issue in your life. Your sleep disorder is already a sleep disrupter nightly. You can retain your health and daytime energy and focus by keeping a regular sleep schedule. So try and get into bed around the same times every night. Be sure to use just one, normal-sized pillow when you sleep. The position of your body can become awkward and harmful to your breathing when you use too many pillows. This causes you to lie in a way where breathing is more difficult. So pick out a single pillow you feel comfortable with to sleep on at night. If you suffer from sleep apnea and have a problem with your mouth opening while sleeping with your CPAP, a chin strap may be able to help. It's simply fabric that keeps your chin up and mouth closed. The CPAP only works if the mouth is closed, so try using the strap. Use nasal spray if you have a nose issue. You can experience a few nights of untroubled sleep using such a product. Don't overuse nasal spray though, it can cause your nose damage and irritate it. Visit a pharmacy to find a variety of ways of keeping your nose clear as you sleep. If you suffer from sleep apnea and are traveling, remember to bring the CPAP machine along. The effectiveness of the CPAP depends on nightly use, and if you have sleep apnea, it is essential to not miss even one night. You should have a travel bag that is padded that came with the machine. This can be used for transporting your CPAP so that you always have it, even when you're not at home. Try not to sleep on your back if you have sleep apnea. Most people with sleep apnea tend to snooze lying face-up, and this can cause the airways to be more susceptible to interference. Wedge a pillow in place to keep your body resting on your side while sleeping. Lose a bit of weight to get rid of your sleep apnea. A lot of people find that if they shed weight they will help the apnea. Even a few pounds can help your sleep apnea symptoms. You can do tongue exercises to help minimize 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 your tongue and throat muscles even stronger than before, so you minimize your odds of them blocking your air flow during sleep. Sleep with just a single, average-sized pillow each night. Larger or stacked pillows can put your airways in an awkward position and limit your breathing. Your body is in an unnatural position and breathing becomes difficult. You can minimize the impact your sleep apnea has by using just a single pillow in bed. If you plan on taking the plane for a long trip, contact the airline company and let them know you will need to use your CPAP machine. It is important that you have enough space for your medically necessary device. If you happen to be flying overseas on a foreign airline, make sure you have the right power adapter. Be sure to make use of nasal spray for a runny, stuffy, itchy nose. Using nasal spray a couple of nights in a row should help you sleep. However, never use this spray over a long period of time, since it can cause your nose to irritated and damaged. Talk to your pharmacist about your options.

Sleep Apnea

Minimize your risk from the conditions causing sleep apnea. Some of the risk factors associated with sleep apnea cannot be changed such as being born a male or having it run it the family. However, things like quitting smoking and drinking are within your control, and there's no excuse for continuing these detrimental behaviors. Now that you've read the above article, you probably understand how sleep apnea affects a person's life. If you believe you are suffering from this condition, make sure you contact your doctor to learn even more information on sleep apnea. Exercising your tongue can help with your sleep apnea. For instance, press your tongue into the roof of your mouth for at least three minutes. This will make your throat stronger and prevent the muscles from relaxing too much during sleep and causing apnea.