Helpful Tips For Living With Sleep Apnea

Helpful Tips For Living With Sleep Apnea

Going without sleep is not an option, but if you have the chronic sleep disorder known as sleep apnea, you will get precious little restful sleep. Read the following article for some great tips on living with sleep apnea yet sleeping better and feeling better. One of the reasons many people suffer from sleep apnea is because they are carrying excessive weight. If this is a problem for a person, then weight loss is recommended. Anyone in this situation should stick to a sensible diet, in combination with a good amount of exercise. Carbohydrate restriction has been shown to help people lose weight in recent studies as well. Do you smoke or drink? Break these unhealthy habits right away. These substances influence your airways. Your throat can swell thanks to smoking, and alcohol relaxes your palate and allows it to drop to the back of your throat, which restricts your airway while you sleep. Try to at least smoke less, because it will help you deal with sleep apnea. Do you sometimes drink or smoke? If you suffer from sleep apnea, quit smoking and cut down on your alcohol consumption. Your airways are significantly affected by smoking and drinking. Inflammation is caused by smoking and alcohol use causes your airways to collapse, both of which can produce sleep apnea symptoms. If you find that you just can't give these bad habits up, do what you can to not do either of them within four hours of your bedtime.

Sleep Apnea

If you are obese, start a weight loss program. Although it might not be the main cause, being overweight makes sleep apnea worse. Losing a little weight can have a big affect on your sleep apnea. Try a calorie restriction diet and exercise. 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 smoking and drinking promote relaxation of the airways causing sleep apnea and excessive snoring. Giving up these habits can save you a lot of money as compared to expensive surgical procedures that might be needed later if you continue. To relive sleep apnea symptoms, play a wind instrument such as the flute or clarinet. Researchers in Germany have found playing a didgeridoo can make your throat muscles stronger. These particular muscles impact your airway dilation and control how stiff your airway walls get. Due to this, regular play can translate into good sleep at night. Try your best to use your CPAP machine as much as possible if you get one. Some people have a really hard time sleeping with the device. Four hours of use daily is recommended with a CPAP machine to see the medical benefits. If you find it hard to get used to your CPAP, use it for only 4 hours at a go. Try sleeping in a different position (such as on the side) rather than on your back. Many people who have sleep apnea also sleep looking straight up. When you sleep on your back, tissue can block your throat and airways. It is best to sleep on one of your sides or your stomach. If you tend to lay on your back while sleeping, prop yourself on your side using pillows. If you want to beat your apnea and get a healthy dose of sleep, roll onto your side the next time you go to sleep. Sleeping on your back does not allow enough air to get into your airways. Try very hard to rest on your side, and you may find your symptoms alleviated. Avoid sleeping pills when you suffer from sleep apnea. Sleeping pills can make your throat relax which prevents your airways from functioning properly. If your sleep apnea is bad, these can prove a real risk. No matter how bad you want a good night's sleep, these are not the answer.

Sleep Apnea

Try out a regular sleep schedule to help you through your sleep apnea. Sleep apnea can disrupt your sleep every night. A routine sleep pattern will discourage the condition from getting worse. Go to sleep and wake up each day on a regular schedule and this schedule should be used on the weekends, too. A doctor looks at both your medical history and family history when diagnosing sleep apnea. There are hundreds of studies that show sleep apnea has effected many families together, and this might be something that you cannot escape. Get a chin strap to keep your mouth closed when you are sleeping with a CPAP or BIPAP machine. The chin strap holds your chin so that you cannot sleep with your mouth open; it is a tiny piece of fabric. CPAP therapy is not successful with an open mouth, so use the chin strap to help alleviate the problem. Don't leave your CPAP machine behind if you're a sleep apnea sufferer headed out on a trip. When you are dealing with sleep apnea, the CPAP machine should be used every single night. You should have a travel bag for your machine. This can be used for transporting your CPAP so that you always have it, even when you're not at home. If you are going to be traveling and you have sleep apnea, you need to remember to take your CPAP with you. You ought not to go a single night without the CPAP if you have sleep apnea. A convenience travel pouch is usually included with purchase. This can be used to transport the CPAP machine simply when not at home. If you suffer from sleep apnea and have issues with your sinuses or allergies, have them treated as soon as possible. Sleep apnea causes enough difficulty breathing on its own. You really don't want anything else impacting your air flow during sleep. You will sleep better and have a more open airway if you treat nasal problems. If you suffer from sleep apnea, get your allergy and sinus problems treated. Remember that you already face difficulties from your sleep apnea. You don't need anything else to interfere with your sleep. You will sleep better and have a more open airway if you treat nasal problems.

Nasal Sprays

Get rid of as many sleep apnea factors as possible. Sleep apnea can run in the family, and that is one factor that can't be changed. If you are an alcoholic, a smoker or are overweight, changing these factors may eliminate your sleep apnea. You can try nasal sprays if your sleep apnea is caused by your nasal passages. This type of product can ease occasional congestion or dryness. Avoid using nasal sprays over a long period of time; your mucus membranes could become damaged and irritated. Visit a pharmacy to find a variety of ways of keeping your nose clear as you sleep. Always discuss your sleep apnea problem with your doctor, but also try some self-help treatments. It's always a good idea to stop drinking and smoking and lose weight. It is doubly so if you have sleep apnea. You should also refrain from consuming alcohol, heavy meals, and caffeine for a few hours before bed. Devices intended to prevent snoring may be of some use. Snoring occurs when airways are mostly closed up with a little air getting through, but sleep apnea occurs when the airways completely close up. It is understandable that something can help this. Anti-snoring devices help you reduce apnea as you sleep. Pick up a wind instrument to play. The music is enjoyable and helps to strengthen the muscles that you use to control your breathing. Strengthening and training your throat muscles will help you gain control of them and help them stay in place as you sleep. This will have a positive effect on your sleep apnea. Find ways to decrease the risk factors of our 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. Being overweight, drinking, smoking and weak throat muscles can all bring on sleep apnea. Your sleep apnea can worsen from back sleeping, so try to sleep on your side. Something with an odd shape sewn into your sleeping attire can prevent you from returning to the back position whilst sleeping. This forces you to lay on your side since it makes it tough to lay on your back. Sleeping face-up is something to avoid if you're having sleep apnea issues. Most people who have sleep apnea are back sleepers, which means that their airways constrict easier. Use whatever means you can to keep from rolling on your back. Pillows can help and some people even sew a tennis ball into the back of their night clothes. There are throat exercises that can help you get rid of sleep apnea. You can strengthen the muscles of your air passages, letting them be more likely not 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. Try doing this at least once a day. Tongue exercises are useful in reducing sleep apnea. For instance, press your tongue into the roof of your mouth for at least three minutes. Your tongue and throat muscles will become stronger by doing this, making it less likely that your airways are blocked as you sleep. Get a mouth guard custom fitted just for you. These devices are worn in the mouth while sleeping and help to keep the airways open for a better night's sleep. The set of your jaw may contribute to your problems with sleep apnea. Poor sleep interferes with your life in every area, and might even threaten your health over time. Do whatever it takes today to seek treatment for your sleep apnea and to get your rest. Life is hard enough already, so you should not let your sleep be deprived as well. Chronic sleep apnea can be relieved a bit by taking naps when you can. Long term sleep deprivation can really hinder your overall health, and your capacity during the day. If you can, try taking an afternoon nap to help you get at least some quality sleep time each day.