Stave Off Sleep Apnea With These Tips

Stave Off Sleep Apnea With These Tips

If you have sleep apnea, you have already experienced the sleep deprivation and ill health that result from this condition. In order to be healthy you have to get enough sleep every night. Fortunately, there are some things you can do about it. Continue on and learn about some great way to help you control your sleep apnea. One thing that affects sleep apena is obesity. The obvious solution is to lose the excess weight. Increasing exercise and reducing your total calorie intake can help to accomplish this. Restriction of carbohydrates is shown to help those wanting to shed pounds. Do you smoke or drink? Rid yourself of those bad habits. These substances can really harm your airways. Smoking swells up your airways, while drinking depresses your nervous system and muscles into excess relaxation. This can both cause and exacerbate sleep apnea. If you cannot get rid of these habits for good, make an effort to avoid smoking or drinking before you go to bed. If you have sleep apnea because of naturally narrow airways, get a sleep mouth guard. A sleep mouth guard will correct the airway and let you breathe correctly all night. If you think a mouth guard might help you out, consult a physician and ask her to fit you with one.

Sleep Apnea

Lose weight if you need to. Obesity is linked to sleep apnea according to certain studies. Losing a little weight can have a big affect on your sleep apnea. Try a calorie restriction diet and exercise. If you have sleep apnea and you're overweight, try shedding those pounds. There are many studies linking overweight people to sleep apnea. Losing twenty five pounds is enough for even the most obese of sleep apnea sufferers to experience some relief of their symptoms, and you may well experience positive results with more modest losses. Try sleeping on your side to prevent sleep apnea from robbing you of a good night's sleep. Sleeping on the back can cause air passages to constrict. Be sure to go to sleep sideways and find out if that helps you to sleep tonight. Did you know that sleep apnea can afflict children? When you notice that your child wakes up tired each day, is hard to wake up in the morning, is angry or rude or their grades are suffering at school, poor sleep due to sleep apnea could be the culprit. This swath of symptoms is not unlike ADHD, but you should have your doctor check out the possibility of sleep apnea to know for sure. Use a chin strap if your mouth falls open as you sleep. It is a simple cloth strap that can easily hold up your chin as you sleep. If you keep your mouth open your CPAP will not work. Try out other options besides sleeping pills. Much like alcohol, sleeping pills can relax your throat muscles. In addition, sleeping pills can contribute to many problems associated with sleep apnea. Consult your doctor to find a sleep aid that won't impact your breathing. Take your CPAP anywhere you go, even if you make a trip to the hospital. Your CPAP machine should be with you whether you're admitted to the hospital or visiting the emergency room. It will already be at your personal settings and pressure, and be the mask you know you can sleep in. Having your own machine will make using a CPAP while in the hospital much easier. When you are using a CPAP, if your mouth always drops open while you sleep, you should wear a strap for your chin. The chin strap holds your chin so that you cannot sleep with your mouth open; it is a tiny piece of fabric. The CPAP only works if the mouth is closed, so try using the strap. Reduce sleep apnea by shedding excess weight. A lot of people find that when they lose weight, they no longer have apnea. Even losing a little weight can improve sleep apnea by opening the throat and airway, because there is less pressure on the neck.

Losing Weight

Consider purchasing a device that assists in reducing your snoring. Snoring is precursor to sleep apnea. Snoring indicates the airway is blocked. Sleep apnea indicates the airway is fully blocked for a period of time. As you can guess, devices that help one will help with the other. Using a device that reduces your snoring will help you sleep better. Losing weight is a good way to cut chances of developing sleep apnea. Many people have corrected their apnea by losing weight. Even losing a little weight can improve sleep apnea by opening the throat and airway, because there is less pressure on the neck. Consulting a doctor is important, but there are several options you can try at home. Shedding pounds and quitting smoking are too big things you can do. You should stay away from alcohol, anything caffeinated and even heavier meals within the hours leading up to bed time. Use nasal spray if you suffer from sleep apnea. This type of product can ease occasional congestion or dryness. Avoid using this product for more than a few days because it may irritate the delicate tissues in your nose. You should go to your pharmacy and explore different options to keep your nose open while you sleep. Stop smoking cigarettes if you have sleep apnea. Smoking can cause swelling in the airways, exacerbating sleep apnea. Common ways to quit smoking include smoking cessation programs and nicotine replacement products, such as gums. For most people, the toughest part is the first 30 days or so. Then you get less cravings as more and more nicotine leaves the body. Stop smoking cigarettes if you have sleep apnea. Smoking causes swelling in your upper airway, which negatively impacts sleep apnea. You could use various methods of nicotine replacement, electronic cigarettes or a stop smoking program to quit smoking.` For most individuals, the first month is the worst. Once you are past that point, your nicotine cravings lessen drastically. If you have sleep apnea, you can improve your symptoms by exercising your throat muscles. When the muscles at the back of your throat collapse, your breathing can be reduced. The stronger your muscles are the less chance they will block your airways. You can do tongue exercises to help minimize sleep apnea symptoms. 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 will help strengthen weak tongue and throat muscles so that they don't slip back and block your airway while you sleep so easily. You shouldn't feel embarassed or ashamed about sleep apnea treatments like CPAP therapy. Be open about it and explain to others that it is necessary for you to sleep better. Stress that it is necessary for your health. Remember that a CPAP machine is helping you, and if others make fun of you, they aren't your friends.

Sleep Apnea

The manner in which you sleep can have a hand in your sleep apnea. Sleeping on one's side or stomach will go a long way toward making for easier breathing with sleep apnea. Lift your body up on a foam wedge. Another option is raising your bed's top a minimum of four inches. Stronger throat muscles may help reduce the symptoms of sleep apnea. Sleep apnea results from breathing obstruction due to your soft tissues in your throat collapsing. Stronger muscles have more integrity and will not be as likely to block your airways. Search for effective treatment options to address your sleep apnea. Avoiding a visit to the doctor will only prolong finding treatment, and your symptoms can get worse over time. Suffering from sleep apnea will take a toll on your health and ability to deal with difficult situations. Don't drink a lot of alcohol if you have sleep apnea. When you drink you relax your throat muscles which actually provokes them to collapse. Don't drink close to bedtime. You will make sure that your sleep is not affected by the alcohol. If you think that sleep apnea is something you may have, it is best to consult with a doctor right away and get a sleep test. A sleep test will let you know if you have the disorder, and if so, how severe your sleep apnea is. Then, you can find the right treatment for your situation based off of the facts. The way you sleep can play a big role in the amount of sleep apnea episodes you suffer from. Try sleeping on your side or your stomach to decrease the condition. Sew a tennis ball into the back of your sleeping attire so that it will remind you during your sleep to stay on your side or stomach. This will keep excess tissue and relaxed muscles from blocking your airways. Talk to a doctor after being diagnosed with sleep apnea. He or she will be able to give you solid information on living with your condition. As you try new options, expect to see your doctor to report new findings occasionally. As this article went over, there are many good ways to handle sleep apnea. Use what you've just learned to enhance your quality of sleep. You may be surprised by how dramatic a difference it makes in your life to be well-rested and energized at the start of the day. Make sure you don't drink any alcohol before bed. Your throat muscles become relaxed, and it makes it harder for you to breath during sleep. You don't need to abstain from alcohol entirely. You only need to refrain from drinking during the few hours before bedtime.