Tips On How To Reduce The Effects Of Sleep Apnea

Tips On How To Reduce The Effects Of Sleep Apnea

Do you wonder why you are sleeping horribly, even when you lay in bed for a full 8 hours? If you have already examined other options, then it is possible you suffer from sleep apnea. Don't despair if you suspect that sleep apnea is to blame for your troubles; you can pick up some excellent apnea advice by checking out this article. A mouth guard for use while you sleep can help you deal with sleep apnea, even if your airways are naturally narrow. Narrow airways can be opened, jaws can be properly aligned and nasal passages can be opened up to allow more air into the lungs. Ask your doctor to help you get fitted for a mouth guard. Being overweight can be a cause of sleep apnea. Should this be the reason, weight loss should be the rule of thumb. Anyone in this situation should stick to a sensible diet, in combination with a good amount of exercise. Cutting out white carbs such as white rice, pasta and sugar is one step that many people use to lose weight. Ask your doctor for advice about what CPAP machine you should get. The size of the machine and the loudness are both things that need to be considered. Some machines are smaller than a bread box and can be whisper quiet. A doctor will be able to give advice on machines that they know their patients have had very good luck with. Talk to your doctor about a CPAP device if your sleep apnea is severe. You must consider both the size of your machine and its loudness. Certain machines are actually smaller than your average bread box, and they whisper quietly. You can consult with your doctor to see who you should talk to in order to get a good machine. Do you have a smoking or drinking habit? If the answer is yes and you have sleep apnea, you need to stop both habits. These types of substances restrict your airways. Smoking can actually swell your airways while alcohol can overly relax them; each causes sleep apnea. Avoid second-hand smoke and do not drink immediately before going to bed. If you're a smoker or a drinker (or both) who's also dealing with sleep apnea, you may find that giving up your vices will solve your sleep disorder. Both of these habits have a negative effect on the muscles in your airway. 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. To fight sleep apnea, try to eat a healthy diet. You'd be surprised at how much a healthy diet can help you with sleep apnea. It's been proven that poor diets can contribute to the severity of sleep apnea.

Sleep Apnea

Try out different things besides pills to help you sleep. Just like alcohol, these medications relax your throat when you sleep. Natural sleep aids, such as melatonin, are much safer. Discuss alternative methods for getting to sleep without altering your breathing with your physician. Eating healthy can help you manage sleep apnea and lose weight. It's surprising how much an unhealthy diet can affect sleep apnea. Studies have shown that people that eat poor quality food have worse apnea than those who are overweight but eat healthier. Bring your CPAP along with you if you're going to the hospital. Your CPAP is set to your specifications so it will be easier for medical staff to help you out because you already have your own device. It is already set to your pressure, and you will have the exact mask you are used to using every night. All of this will mean much better sleep for you with your CPAP, if you need hospitalization for any length of time. Try to sleep on your side instead of your back to breathe easier when you sleep. Sleeping on your back can block your airway. Make a conscious effort to fall asleep on your side, and that will probably reduce some of the symptoms caused by your sleep apnea. Do not lay on your back to sleep if you have a sleep apnea condition. Sleeping on your back with sleep apnea can make it hard for you to sleep. Use a wedge pillow to stay propped up on your side. Look for other sleeping aids besides sleeping pills. In the same way that alcohol does, sleeping pills over-relax throat muscles. They can also cause a significant number of additional complications for sleep apnea patients. Consult your doctor to find a sleep aid that won't impact your breathing. Exercises done with the tongue reduce sleep apnea symptoms. If you press your tongue up and hold it there for a short period of time, it will help. That will make your tongue and throat stronger and cut down the likelihood of those muscles relaxing and blocking the airway while you're asleep. Your physician may want you to write in a log or journal about your sleep, in order to check to see if you have sleep apnea. Sleep logs are records where patients write down the length and quality of their sleep. Your spouse can inform you of any excessive snoring, jerking, or momentary lapses in your breathing. This makes it easier for the doctor to diagnose your condition. Stronger throat muscles may help reduce the symptoms of sleep apnea. Sleep apnea is caused by the obstruction of breathing that results from the collapse of the soft tissues in the back of the throat. Stronger muscles are not as likely to collapse. Adding a chin strap to your CPAP routine can help to keep your mouth closed as you sleep. It is only a small fabric strap that keeps your chin in place so you can sleep with a closed mouth. If you keep your mouth open your CPAP will not work. Curb drinking heavily if you have sleep apnea. Drinking can overly relax throat muscles, causing blocked airways and snoring. You should either cease drinking alcohol or reduce your consumption to no more than a couple of drinks before dinner. That way, your sleep will not be affected.

Sleep Apnea

Sleeping on your side is preferable to your back if sleep apnea is a concern. To keep yourself from rolling over onto your back when you are asleep, you can sew a lumpy object, such as a ball, onto your pajamas. You can sew a pocket onto the back of your pajama shirt to put the ball or socks in. No matter where you travel, you must bring your CPAP if you have been diagnosed with sleep apnea. CPAP therapy can have an extremely positive effect on your sleep apnea, but it relies on constant, continual use to be effective. Conveniently, your CPAP machine should have a bag included with it for easy travel. Any time that you need to sleep overnight while traveling, you should keep your CPAP machine in your sleeping quarters. Getting relief for your sleep apnea may be simpler than you think. Target a specific time for bed and be consistent with it nightly. Be certain you create an environment in your bedroom that is conducive to sleep. Without the right conditions, you may induce insomnia. To decrease your risk of sleep apnea symptoms, lose some weight. A number of patients have found that shedding excess pounds is enough to resolve sleep apnea all by itself. Losing even just five pounds can make your sleep apnea symptoms go away. It's important not to ignore your sleep apnea; you have to take steps to treat it. Sleep apnea is one condition that tends to steadily worsen the longer it's left untreated. You shouldn't allow your snoring and sleep quality to worsen. If you believe you may suffer from sleep apnea, immediately visit your doctor. You should always consult a physician when you have sleep apnea, but there are things you can do for yourself too. A couple of good examples are controlling your weight and quitting smoking. Curtail alcohol, heavy foods and caffeine before bedtime also. IF you have sleep apnea you can do exercises with your throat that may help. Exercising strengthens the throat muscles and lessens the likelihood of collapse. A great example is to press your tongue against the top of your mouth, holding it there for three minutes, and releasing it. Do this at least once a day. Sleep apnea can be a serious problem and it needs to be treated. Different people find relief through different forms of treatment. Losing weight can lessen symptoms for many, but thin people can have sleep apnea, along with overweight people. Non-invasive options like the CPAP machine are highly successful for millions of sufferers. However, there are people who prefer surgery over apparatus. Which ever way you go, the key is to get it treated so you can live a peaceful life. Making the throat muscles strong can help to reduce sleep apnea. If you want to learn exercises that can make your throat stronger, do a little research; there are plenty available.

Sleep Apnea

If you feel that you may have sleep apnea, see a doctor for an official diagnosis. Sleep apnea is a serious condition, so just guessing at a diagnosis could be dangerous. Be sure to share all of your signs and symptoms with your doctor. Together, you can think of a good plan of action. Do you feel more confident about managing your sleep apnea at this point? You should be ready to get some good healthy sleep using these tips. Keep in mind that like many significant alterations in your lifestyle, addressing your sleep apnea is going to take some time. Just keep doing what you are doing and you will notice positive changes soon. Work on toning the muscles in your throat if you are affected by sleep apnea. Strengthening your throat muscles is the key to reducing airway constriction while you sleep. Ways to strengthen your throat muscles include playing the flute, making funny faces, and sticking out your tongue. Any of these give your throat muscles exercise.