How To Get A Good Night's Sleep When You Have Sleep Apnea

How To Get A Good Night's Sleep When You Have Sleep Apnea

You're already well aware of the destructive impact sleep apnea has on your overall well-being if you're dealing with the condition yourself. In order to be healthy you have to get enough sleep every night. Thankfully, there are many steps you can take to cope with it. Continue reading to get more information on sleep apnea and how it can be treated. Excessive weight is a primary cause of sleep apnea for many people. In these cases, simply losing the extra weight can alleviate the symptoms. Exercising and following a regular weight loss plan is the best strategy. Some studies suggest that limiting carbohydrate intake can lead to weight loss, as well. Try getting rid of bad habits to better your sleep apnea. In particular, alcohol and cigarettes are bad for you. Drinking affects the respiratory system. Cigarettes can hurt your lungs, possibly even causing lung cancer. Dropping both these habits entirely will help ease the symptoms of sleep apnea. If you have sleep apnea because of naturally narrow airways, get a sleep mouth guard. These mouth guards correct airways and facilitate breathing. If you think this will help, you should ask your physician to fit you with a mouth guard. Do you smoke or drink alcoholic beverages? If the answer is yes and you have sleep apnea, you need to stop both habits. These items can harm your airways. Alcohol use will lead to over-relaxation of your airways, making sleep apnea symptoms worse, while smoking can have a similar effect by constricting them. 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 sufferers often benefit from laying on their side during sleep. When we sleep on our backs, the nasal and throat passages are more prone to obstructing the air-ways. Try to fall asleep on one of your sides to see if your symptoms get better.

Sleep Apnea

To decrease your risk of sleep apnea symptoms, lose some weight. A lot of people find that if they shed weight they will help the apnea. Even a little weight loss can improve the symptoms of sleep apnea and cause the airways and throat to open up more. Lose weight if you need to. Studies have found a correlation between sleep apnea and obesity. 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. People that have sleep apnea need the help of a doctor. There are a variety of treatments that you can do, but they take time to work. Obesity, asthma and allergies can all contribute to sleeping problems. Other options, including the use of a CPAP machine, have helped a great number of people curb their symptoms. Other people may be inclined to opt for surgery where changes may be made to the airway passages. Whatever route is best for you, getting treatment is key to living a happy, restful life. Make yourself wear your CPAP for four hours while you sleep, at the least. Going to bed with a CPAP machine humming away is certainly an adjustment that can be a challenge for some. If this is the case with you, try a different mask. That is often the source of the discomfort. If you have a tough time with it, be sure you have the right size mask, and that the pressure is working right. You can get some relief from your sleep apnea symptoms by doing tongue exercises. One exercise includes pressing your tongue on the roof of the mouth and keeping it for several minutes. Your tongue and throat muscles will become stronger by doing this, making it less likely that your airways are blocked as you sleep.

Sleep Apnea

Getting your throat muscles stronger is a great way to have less of a problem with 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. When your muscles get stronger, chances becomes less that they will collapse and cause a blockage in the airways. To keep your sleep apnea in check, eat a healthy diet to lose weight. Many people may be surprised how much a poor diet plays in the symptoms of sleep apnea. Someone who is overweight but still eats a healthy diet will have fewer symptoms of apnea than someone who eats an unhealthy diet but weighs less. Start playing a woodwind instrument. This will provide you with considerable enjoyment of the relaxing music, as well as exercising the specific muscles involved with sleep apnea problems. Toning the throat and neck muscles will give you more control over your sleep apnea. To help alleviate this condition, you should sleep on your side. Sleeping on your back is attributed to a lot of people who suffer with sleep apnea. Your airways become blocked when you sleep on your back. Side-sleeping can improve your breathing. Put a pillow on your side if you always find yourself moving around during sleep. Many people with snoring issues or minor sleep apnea can find relief by learning to play a wind instrument. Playing a Didgeridoo or other wind instrument was shown to reduce the symptoms of sleep apnea in a German study. Learning this skill will assist you in controlling your breathing patterns. If you use a CPAP, then ensure a medical ID is carried with you at all times. Upon need for help and medical attention, your condition must be known. This identification card should tell caregivers that you suffer from sleep apnea, and that you make use of a CPAP set to a specified pressure level to sleep. Take the initiative and figure out how to live with sleep apnea. Putting off a doctor's visit could lead to a worsening of conditions over a period of time. Do not allow snoring and restless sleep to negatively impact your life. If you suspect you have sleep apnea, seek a physician's help immediately.

Nasal Passages

If you have sleep problems, then consult your doctor to find the root of them by getting a comprehensive sleep study. This procedure will let you know if you're suffering with sleep apnea and what you are dealing with. Even if you're experiencing relatively mild sleep apnea, having a firm diagnosis of the condition enables you to take steps towards treating it. If you have a stuffy nose, use a saline spray or neti pot. Nasal spray can temporarily reduce swelling in your nasal passages. However, you should not continuously use nasal sprays as this may cause nose damage. Many pharmacies have different over-the-counter options available to help keep your nasal passages open. People who suffer from sleep apnea should avoid sleeping on their backs. Your airways will be much more likely to get blocked by sleeping on your back. If you suffer from sleep apnea, the best sleeping position would be on your side. Consider a snoring device. Excessive snoring occurs whenever your airways are only partially opened where a minimum amount of air can pass through. On the other hand, sleep apnea occurs whenever your airways are closed up completely with no passing through. A device that can help with snoring may also work to help with apnea. Anti-snoring devices can help to reduce your sleep apnea symptoms as you rest. A majority of sleep apnea sufferers sleep on their backs. If that is you, think about switching to the side. There is scientific evidence that sleeping facing sideways can reduce sleep apnea symptoms and improve sleep quality. Making the muscles in your throat much stronger is an excellent way to help the alleviate the 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. When your muscles strengthen, they won't collapse so easily, and your airway will stay clear. Remain in touch with your physician and attend all scheduled doctor's visits following your diagnosis. 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. You should now be aware that it is possible to treat sleep apnea. Use the tips in the article you just read to get a better night's rest, because you deserve it! Once you get a good night's sleep every night, your days will seem brighter. If you are thinking you could have sleep apnea, go to your doctor. This can be a complex condition, and getting restful sleep is too vital to simply make assumptions about what is going on. Talk to your physician, and establish a medical treatment plan.