Not sleeping enough is part of every day life for most people, but many may not realize the root cause of their fatigue could be a sleep disorder. Sleep apnea cases are going up every day; it isn’t that uncommon of a disorder anymore. If you think that you have sleep apnea, keep on reading.
Get a mouth guard to help you sleep at night. These gadgets correct your alignment, letting you breathe easily and normally throughout your sleeping hours. Speak with a doctor about using a properly fitted mouth guard.
Meet with a doctor about what CPAP machine you should use. 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. The doctor will know which manufacturers offer the best machines.
Your doctor or a sleep specialist can help you find the CPAP machine that is best suited for your needs and comfort. These machines might be loud, but they can help you get through the night. A machine to get you through the night is better than feeling fatigued every day. Your doctor can recommend which machines his patients have had the most success with.
Try losing weight if you are obese. Sleep apnea and obesity are often tied together. If you slim down, you may see a marked difference in how your sleep apnea affects you.
Excess weight also causes sleep apnea, so losing weight is a very good idea. Studies have found a correlation between sleep apnea and obesity. A loss of 10 or more pounds can significantly reduce our sleep apnea symptoms.
Believe it or not, wind instruments can help you deal with your sleep apnea. A German study has shown that playing wind instruments such as the digeridoo will help your sleep apnea. These muscles are responsible for opening and closing your airway, as well as controlling the stiffness of the airway. Because weaknesses in these muscles can cause apnea, playing regularly may actually help you sleep better at night.
Get a mouth guard made specifically for you. These are made especially for those suffering from sleep apnea. If you don’t have CPAP, then this guard is an excellent alternative. Also, it’s a lot more comfortable wearing this mouth guard while sleeping. It will provide stability and help your airway to remain open.
Look for other sleeping aids besides sleeping pills. Sleeping pills are similar in a way to alcohol because they may relax the muscles in your throat. There can also cause other problems if you are dealing with sleep apnea. See if your doctor knows of any sleeping medication that doesn’t cause respiratory depression.
Make sure your CPAP comes with you when you need to go to the hospital. It doesn’t matter whether your hospital visit is planned or an emergency, your CPAP should be there with you, along with your mask. It already has your pressure settings dialed in, and your mask is something your used to wearing at night. This will facilitate your CPAP therapy during your hospital stay.
Do your best to sleep off your back and on your side. If you sleep on your back, this can make your sleep apnea worse. If you sleep flat on your back you are only exasperating your breathing problem by allowing your throat muscles to relax and move down. Avoid sleeping on your back and go on your side to make breathing easier. Support yourself with pillows so that you won’t end up on your back at night.
Consider a snoring device. Snoring is caused by your airways being blocked with minor airflow, and apnea involves them being shut completely with no airflow. It is understandable that something can help this. This device can reduce the symptoms of sleep apnea during the times you are in bed.
Use a chin strap if your mouth falls open as you sleep. It’s simply fabric that keeps your chin up and mouth closed. The CPAP only works if the mouth is closed, so try using the strap.
Mitigate the risk factors associated with sleep apnea. Some factors are unable to be altered. But many others can be easily avoided, like smoking and drinking.
While you should always see your doctor to be diagnosed with sleep apnea, there are self-help options you could try. Quitting smoking and losing weight are great for anyone, but are even better for sleep apnea patients. Overeating, consuming an excessive amount of alcohol and too much caffeine before bed can all exacerbate sleep apnea.
If you have sleep apnea, do not sleep laying on your back. If you sleep on your back, your air passages may become blocked. 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.
You should take lessons on a wind instrument. It exercises your throat muscles and strengthens your lungs while stimulating your mind and providing relaxation. Working these muscles make them stronger, and help you control them, especially when you sleep; this will reduce your sleep apnea.
Use tongue and throat exercises as a way to combat sleep apnea. 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 makes the tongue and throat muscles stronger and prevents them from relaxing and blocking the airway as you sleep.
If you suffer from sleep apnea, and you use a CPAP, check with your doctor about a heated humidifier. If the air you breathe is moist, you have a higher chance of sleeping better and continuing your CPAP machine application. A lot of modern CPAP machines have a humidifier on them; ask your doctor about it.
If you have sleep apnea, you should not drink excessively. Drinking causes the throat muscles to relax excessively, which causes snoring and a blocked airway. Try to quit drinking altogether, or make sure you’re not having too many drinks prior to going to sleep. This can keep alcohol from messing up your sleep.
Don’t try to hide the fact that you use a CPAP machine to treat your sleep apnea. Inform people you are using it so you don’t feel awkward when you need to bring it out when other people are around. Undergoing CPAP therapy is an important step in preserving your overall health; don’t let inappropriate social pressure prevent you from getting the treatment you need.
If you are taking a flight and bringing your CPAP machine, contact the airlines ahead of time. Most carriers will make sure they seat you with plenty of room to accommodate your machine. If the airline you’re flying on is foreign, ensure you carry a power adapter.
Sometimes you might just need to do a few simple things to help with your sleep apnea. Sleeping at random times can disrupt your sleep, so go to bed each night at the same time. As well, take out any distractions that your bedroom may hold like televisions and computers. Don’t sleep in a room that you won’t have a comfortable time sleeping in.
If you suffer from snoring or sleep apnea, learn to play an instrument. Not only will it be soothing for you, but in a trial study in Germany, it showed that a wind instrument can relax the symptoms of sleep apnea. Any instrument that strengthens your airway muscles can improve your breathing at night.
If sleep apnea is something that you are afflicted with, you might want to try the throat exercises known to improve the condition. By building up the muscles that surround the airway, such exercises can reduce the likelihood of muscular relaxation and airway constriction during sleep. There are many exercises that are helpful, but one of them is to push your tongue very firmly up against the back of your front teeth. Then slide your tongue to the back of your mouth, and repeat this cycle for at least three minutes. Try this once every day.
Remember that you may not be aware of your sleep apnea. However, if you’re suffering from drowsiness and exhaustion during the day, it is definitely time to see a doctor. These symptoms may show that you have sleep apnea.
Falling asleep belly up can be detrimental for sufferers of sleep apnea. You are more likely to have apnea during your sleep if you are on your back because your airway can close up more easily in this position. The best thing you can do is sleep on the side.
If you have issues with poor sleep or waking frequently during the night, have your family doctor evaluate you for sleep apnea. Sleep apnea is a very serious condition that is very hard to deal with, and it’s important that you handle it with care. Let a doctor know about your symptoms, and get a diagnosis.
Many people who have been diagnosed with sleep apnea sleep on their backs. If this is something you normally do, then you should think about switching the position in which you sleep. It’s been proven that you can sleep more comfortably by sleeping on one side if you have sleep apnea.
The lack of oxygen during sleep is known as sleep apnea. As such, it benefits those suffering from sleep apnea to shun sleeping at elevations. Oxygen levels are lower at higher elevations. If sleeping at elevations can be avoided, do so.
The precise effect that causes sleep apnea is a shortage of oxygen during night-time breathing. It would be wise for anyone suffering with this condition to not sleep at a higher elevation. Since oxygen levels are lower at heightened elevations, this can negatively affect people afflicted with sleep apnea. Avoid higher elevations at all costs.
Start playing a woodwind instrument. Try the clarinet or saxiphone to help with sleep apnea. These instruments help you learn proper air control, and will exercise your airway muscles as well. You can really train your muscles to be strong with a bit of training.
Keep your throat and jaw muscles in shape. Dealing with your weaker internal muscles can help you alleviate sleep apnea. There is a very real chance that you can help yourself with just a few exercises.
Become a part of a support group. Sleep apnea does not happen to a lot of people. While you may want to talk about it with people you know, they may not be able to relate. It’s important to look for a group who can support you specifically for this disorder. There are a lot of online forums and places where you can get support.
Get support. Not many people have sleep apnea. While your family and friends may offer support, they might not truly understand what you are expriencing. Look for a group to help you talk about your sleep apnea. You can also try an online forum if you cannot find a group close by.
Use your treatments as needed, don’t skip treatments. Think about taking some time off and you will see that you are not as alert. Therefore, always perform the treatments your doctor recommends every night in order to sleep good and function properly the next day.
Once you learn you have sleep apnea, you should find treatment as soon as possible. Getting the proper amount of restorative sleep is essential to your health. Getting a better night’s sleep can improve the quality of your life.
