Are you or your partnered troubled by a hard time getting good rest even when you awake? If you have sought out other solutions already, you may be suffering from sleep apnea. If you believe that you do, there is no need for worry, then put those worries to rest and learn some coping strategies.
Using a mouth guard specifically made for sleep apnea sufferers may help you sleep better. These devices correct your airways and they help you breathe properly. If you think a mouth guard might help you out, consult a physician and ask her to fit you with one.
Drop some vices to fight against sleep apnea.Smoking and drinking alcohol are some of the biggest offenders. Drinking depresses the ability of your respiratory system to function. Smoking introduces known carcinogens into your lungs over time. Dropping these habits entirely will help ease your symptoms.
You may be able to improve or eliminate your symptoms by giving up alcohol and smoking. Both smoking and drinking promote relaxation of the muscles in your airway. Quitting these habits may be the easiest way to address your sleep apnea.
Cut back on your alcohol consumption. Alcohol has a relaxing effect on all your muscles. You may want to feel more relaxed, but it can exacerbate your apnea. Your throat muscles relax too much from alcohol, which means trouble of your body to manage breathing. If drinking is an important part of your life, restrict the amount of alcohol you consume and drink it earlier in the day.
Sleep Apnea
Eating healthier foods can keep you healthy and well rested. A lot of people are surprised to learn how their poor diet can affect sleep apnea. People who don’t eat healthy food have worse sleep apnea.
Attempt to sleep on the side to get a full night of rest in spite of apnea. The airway obstructions that cause sleep apnea are far more likely to occur if you sleep on your back than in any other position. If you can get to sleep lying on your side (and stay that way through the night), you may well experience a much less trouble night.
Sleep on their side during sleep. Sleeping on your back can block your airways. Try to fall asleep on one of your sides to see if that improves your symptoms get better.
Many people with sleep apnea rest on their backs. Sleeping one one’s back can cause the throat to block your airway. Sleeping on one’s side makes breathing significantly easier. If you move around at night and tend to always wind up on your back, try using pillows to stay on your side.
If you are using a CPAP machine but having trouble keeping your mouth closed, you should consider using a chin strap. The chin strap will help hold you chin up during the time you are sleep which keeps your mouth closed. CPAP therapy is not successful with an open mouth, so use the chin strap to help alleviate the problem.
One way to see for yourself is to train a video camera on yourself. The video should also have audio in order to hear the noises that occur while you’re sleeping.
You will write down how many hours you sleep throughout the night, and mentioning other symptoms too. If you have a partner, you can find out about snoring issues, jerky body movements and stoppage of breathing. This will allow your doctor in diagnosing your condition.
If nothing is working to better your sleep apnea, try talking to a doctor about more aggressive treatments. The removal of loose tissue at the back of the throat is one surgical technique that is a last resort treatment for severe sleep apnea that can’t be controlled with other less invasive treatments.
If you suffer from sleep apnea and require a CPAP machine, make certain to always have medical ID on your person.
Sleep Apnea
Try a device marketed to help with snoring. Snoring occurs when airways are mostly closed up with a little air getting through, but sleep apnea occurs when the airways completely close up. For less severe forms of sleep apnea, consider finding some simple anti-snoring devices. An anti-snoring device can reduce your apnea while you sleep.
An excellent method of sleep apnea is by losing weight. A lot of people find that shedding excess pounds is enough to resolve sleep apnea all by itself.Even a little weight loss can help your sleep apnea symptoms.
You need only one regular pillow each night to sleep on. This may put you in a position that can adversely affect your position. This is why you need just one single pillow is best to manage your symptoms.
Always discuss your sleep apnea problem with your doctor, but also try some self-help treatments. Everyone can benefit from getting thinner or quitting smoking, but this goes double for those suffering from sleep apnea. You should also refrain from consuming alcohol, heavy meals, and caffeine for a few hours before bed.
You should never smoke if you are afflicted with sleep apnea. It is the initial 30 days after you quit that are the most trying.
You can reduce sleep apnea by doing exercises which strengthen the throat muscles. Stronger muscles have more integrity and will not as likely to collapse.
If you have sleep apnea and use a CPAP machine when you sleep, ask your doctor to also prescribe a heated humidifier. This will make sleeping with CPAP much more comfortable and less frustrating. Humidifiers are built into a lot of CPAP machines. Ask your doctor about prescribing you one.
Don’t be ashamed that you have to use a CPAP machine to treat your sleep apnea.
People who snore or even those who have sleep apnea can benefit from learning to play a musical instrument. This new method will help you control of your airways.
If you are dealing with effects of sleep apnea, one solution is to perform throat exercises, which can help lessen the symptoms. Doing this can help to make the muscles which surround the airways much stronger, which in turn prevents them from collapsing into your airways. Hold your tongue to the top of your mouth, and keep it there for three minutes before releasing. This exercise can be done 1-2 times per day, every day.
The information here should have helped to make sleep apnea less fearful and more manageable. With these tips, you will be better able to get the restful sleep you need. Keep in mind it takes time to see real results with something like this. Keep on trying and slowly you will find things improving.