Has your snoring caused you to be exhausted for the last decade or so? Find yourself snoring very loud at night and waking yourself up? If this rings true, then try not worry!. The article you’re reading can help you.

You have to get rid of a few vices to get through sleep apnea. Alcohol and cigarettes are two of the primary culprits. The muscle-relaxing effects of alcohol are very hard on the whole respiratory system and lead to significant breathing problems. Over time, your lungs will be damaged as the result of smoking. These are both habits which can make sleep apnea worse.

Drop some vices to combat sleep apnea. As with many other health problems, alcohol and tobacco will worsen sleep apnea. Drinking relaxes your airway to prevent proper breathing. Smoking can cause swelling in the throat, which also restricts the airway during sleep. Getting rid of these bad habits can help to lessen the frustration that sleep apnea brings.

Do you smoke and drink alcohol? Lose all your bad habits. Your airways are affected by using both of these substances. Smoking and alcohol combined can definitely cause sleep apnea. If you are having trouble quitting either of these habits, at least try to abstain in the few hours before bedtime.

You may be able to improve or eliminate your symptoms by quitting smoking and/or drinking. Alcohol relaxes the muscles in the back of the throat, which will cause an interference with breathing. Quitting these addictions may be the easiest way to address your sleep apnea.

Eating right can keep you healthy and well rested. Many people may be surprised how much a poor diet plays in the symptoms of sleep apnea. Research has proven that those who consume low quality food demonstrate more severe sleep apnea than even overweight folks who eat healthy.

Purchase yourself a mouth guard that is made specifically for your mouth. Fitted mouth guards help people sleep through the night. This can be an alternative to a CPAP machine, and can be more comfortable, to boot. The mouth guard keeps your jaw in the proper position and keeps your airway more open.

Sleep apnea is a dangerous condition to have. If you see any signs, go get yourself an opinion right away. A doctor can refer you to a sleep lab if the doctor believes you have sleep apnea, and you can then get on the road to recovery if you have it.

A good diet can help anyone control their weight while also helping to fight sleep apnea. A lot of people are surprised that a bad diet can affect sleep apnea. People who don’t eat healthy food have the worst sleep apnea conditions.

Sleeping pills are bad to take for people with sleep apnea. They can cause muscles in your throat more than usual due to the relaxation it causes. Sleeping pills can actually really harm you and prevent any air from coming through your body, so stay away from them as much as possible.

If you do not have a partner to let you know how you sleep at night, it can be difficult to assess if you have sleep apnea. One way to see for yourself is to train a camcorder on yourself as you sleep. The video needs audio too so that the doctors can hear the noises you make.

Try using a chin strap if your mouth falls open when you sleep while using a CPAP each night. This minor fabric piece and make sure that your chin stays up and your mouth closed. CPAP therapy is not successful with an open mouth, so use the chin strap to help alleviate the problem.

Sleeping pills are not the answer if sleep apnea is your problem. They can cause muscles in your throat more than usual due to the relaxation it causes. Though they may help you sleep, you need the ability to wake should your airway colse too much.

If you suffer from sleep apnea and are traveling, remember to bring the CPAP machine along. Once you have a CPAP machine, neglecting to use it for even one night can cause problems. A convenience travel pouch is usually included with purchase. This will help ease transporting your CPAP machine if you must be away.

Keeping a sleep ledger can help your doctor monitor your sleep apnea. Keep track of how many hours you’re sleeping the entire night and any symptoms you have. Your partner can often say if you jerk limbs around, stop breathing for a second, or snore loudly. Your doctor will then be able to tell if you suffer from sleep apnea.

If you have sinus or allergy issues, this may be causing your sleep apnea. It’s already hard for you to breathe when you sleep due to your condition. You don’t need anything else adding to that. By treating your allergies or sinus problems, you will be more likely to get a full night’s rest and have energy for the day.

If you need to stay at a hospital for any reason, remember to pack your CPAP machine. 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. This will make continuing your CPAP therapy much more tolerable.

Sleep with just a single, average-sized pillow each night. Having too many pillows, or one gigantic one, may interfere with good breathing posture. Sleeping in this way may prevent easy breathing. So, you should stick to one pillow to help lessen any sleep apnea symptoms.

To decrease your risk of sleep apnea symptoms, lose some weight. Many people have corrected their apnea by losing weight. The symptoms of sleep apnea can be greatly reduced by even a relatively minor amount of weight loss as the breathing passages and the throat open up.

Find ways to decrease the risk factors of our sleep apnea. Some risk factors, which include being male and family history, are innate and unchangeable. But others, such as weight smoking and drinking, can be controlled.

You need only one regular pillow to sleep with at night. Your head position can be altered from the optimal sleeping position when you use oversized or multiple pillows. Your body is in an unnatural position and breathing becomes difficult. This is why you need just one single pillow to sleep more restfully at night.

Your sleep habits directly affect you and your sleep apnea. This is why it’s essential to sleep in a good position. Take a foam wedge to lift the top of your body up. Or, if possible, elevate the top part of the bed around four inches.

Stronger throat muscles may help reduce the symptoms of sleep apnea. When you sleep, your airway relaxes and collapses and you cannot get enough air through. As the muscles become stronger, they will be less likely to collapse and block the airways.

A majority of sleep apnea sufferers sleep on their backs. If this is your situation, you should think about different sleeping postures. It’s been proven that sleeping on the side of your body can greatly reduce the effects of sleep apnea.

If you are going on a long plane trip, call the airline you will be traveling with to ensure that you can bring your CPAP machine on the plane. As long as you let them know ahead of time, many airlines will make an effort to seat you in an area where you can use your machine. If the airline you’re flying on is foreign, ensure you carry a power adapter.

Drink alcohol as infrequently as possible if you suffer from sleep apnea. Alcohol will make the muscles in your throat relax far too much, which in turn causes a reduced amount of air getting through and that makes the sleep apnea much worse. You don’t need to become a teetotaler; however, you should make sure to cease drinking at least 4 hours before bedtime.

If you are dealing with effects of sleep apnea, one solution is to perform throat exercises, which can help lessen the symptoms. When you strengthen the muscles around the airway, you are helping make them much less likely to collapse. A great example is to press your tongue against the top of your mouth, holding it there for three minutes, and releasing it. Do this exercise once each day.

Sleep apnea causes a reduction of oxygen to your system while you are sleeping. It would be wise for anyone suffering with this condition to not sleep at a higher elevation. The higher you are, the less oxygen there is which is bad. Therefore, aim to sleep at a lower elevation if possible.

You can contact your doctor to arrange a sleep test if you suspect that you’re having sleep apnea problems. They will test you and make a determination whether or not you are suffering from sleep apnea. If you do have sleep apnea, you need to start treatment right away, even if your case isn’t that severe.

It’s helpful to become a member of a support group. Sleep apnea doesn’t affect lots of people. You might have the support of your loved ones, yet they may not actually understand what is going on. There are many support groups for apnea sufferers. There are a lot of online forums and places where you can get support.

Sleep apnea is an issue with throat muscles, which means strengthening them will help ease symptoms. Many exercises exist just for this purpose.

Follow the instructions and routines of your prescribed treatments. It is tempting to skip your machine or other treatments when you are traveling out of town, but do not do this. Follow your physician’s instructions.

After your diagnosis, be sure to communicate with your doctor regularly. Your doctor can give you the benefit of his or her medical expertise and help guide you towards the best treatments for your problem. After about a month of using a new treatment method, meet with your doctor to analyze the results.

Try a mouth guard. Try and get a custom fit mouth guard from a dentist if you have either an under or overbite. A mouth guard will align your jaw correctly, which assists your breathing while sleeping.

When you are always tired, sleep apnea becomes a bigger problem. Try to sleep on a set schedule. Have established times for both going to bed and getting up, and stick to them. That is going to stop apnea from getting worse, such as having total insomnia.

If you’re dealing with sleep apnea, you should tone up your throat muscles. Your airway will be more likely to stay open the stronger your throat muscles are. Make faces, hum, stick the tounge out, or play a instrument. Almost any exercise that uses your throat muscles can help to build a stronger airway which leads to better breathing as you sleep.

Work out your throat and jaw muscles regularly. You have to work on your internal muscles and get them strong in order to deal with sleep apnea. These exercises can greatly help reduce your symptoms.

Sleep on one of your sides or your stomach to reduce the symptoms created by your sleep apnea. Sleeping flat on your back can cause your throat and tongue tissues to obstruct your airways, which can make breathing harder. Use a pillow to keep you from moving in the middle of the night.

Sleep apnea has both multiple roots of origin and potential treatment vectors. The information in this article was a great place for you and your loved ones to learn more about sleep apnea. Get a good night’s sleep by applying the things you have learned.