Don't make the mistake many people make when they assume that it is normal to be tired each day after a full night of sleep. This is a serious fallacy that leads people to accept major health issues that need to be addressed. You might have sleep apnea and this can change your life.
Do you smoke or drink? Stop these bad habits. Both have a negative influence on your air passages. 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. Avoid second-hand smoke and do not drink immediately before going to bed.
Are you using a CPAP for your sleep apnea? If so, then you should try to utilize it a minimum of four hours per night. Some people have a really hard time sleeping with the device. Nonetheless, it will not be effective unless you wear it for a minimum of 4 hours nightly. Keep trying to use your machine, and work up to a full night slowly if you need to.
Try not to drink alcohol as much. Alcohol causes your muscles to relax. Even though you may enjoy the relaxing effects, this can contribute to sleep apnea events. Because alcohol relaxes your throat muscles, your airway is harder to control. If drinking is an important part of your life, restrict the amount of alcohol you consume and drink it earlier in the day.
Try out different things besides pills to help you sleep. Relaxed throat muscles (caused by alcohol consumption as well as sleep medication) can contribute to an increase in sleep apnea. They also lead to other issues that can cause many problems, especially for someone suffering with sleep apnea. Speak with your health professional about something that can help you sleep without harming your breathing patterns.
The two main pieces of information used to diagnose sleep apnea are personal medical histories and a physical work-up. Sleep studies may be included in the equation, and it may be necessary to involve a sleep specialist.
You may benefit from wearing a medical bracelet that explains your sleep apnea, the treatment your are undergoing for the condition and the proper pressure level for your CPAP. If you need medical attention, it's vital that the people treating you know about your condition and that you use a CPAP machine. The ID must say that you have apnea, use a CPAP machine, and specify what pressure the machine is set at.
If you suffer from sleep apnea and are planning a trip, it is important to plan on taking your CPAP machine with you. Never go a night without your CPAP, because you need it if you have sleep apnea. Your machine should include a padded travel bag. You can use it to carry your CPAP easily and safely anytime you leave home.
Treating allergies or sinus issues is an issue of the first order. This condition makes sleeping troublesome. You want to reduce any chance that you have of disturbing your sleep. It is important to keep your airways open and free from mucous and debris.
If your sleep apnea doesn't improve after anything you've tried, you may need to discuss more drastic options with your doctor. 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.
Don't use more than one standard pillow. The use of multiple cushions, or very large pillows, can throw off your sleeping posture and inhibit your breathing. This can position you in a way that makes it harder to breathe. So pick out a single pillow you feel comfortable with to sleep on at night.
Do not lie on your back when you sleep if you have sleep apnea. Many individuals afflicted with sleep apnea are back sleepers, which just boosts the chances that their airways collapse. Use pillows to prop you up and keep you sleeping on your side for the best results.
Start playing wind instruments. Not only will you enjoy the music and exercise your mind, but you will also exercise the muscles that help you control your breathing. As you make these muscles stronger, you will see increased control and minimize apnea symptoms.
Those with sleep apnea may need to find simple solutions to get a good night's rest. Target a specific time for bed and be consistent with it nightly. Also ensure that where you sleep has optimal conditions to help you fall asleep. If it is uncomfortable, you might not be able to fall asleep.
Communicate with your doctor before and after you get a sleep apnea diagnosis. Your general practitioner or specialist can give you the latest information and tips about staying in good health. When you try a new treatment, plan on meeting with your doctor after a month or so to talk about how efficient the treatment is.
Do throat and jaw exercises. You may very well be able to address your sleep apnea by strengthening weak muscles. Learning exercises is very worthwhile. Try some exercises for a while and see if it helps you.
You may need to have surgery to remove excess tissue from your throat if that is causing your sleep apnea symptoms. This surgery, called UPPP (uvulopalatopharyngoplasty) gets rid of the additional tissue, thus, opening your airway and getting rid of the sleep apnea. Keep in mind that a tonsillectomy is usually part of this procedure.
Toning the throat muscles can help alleviate sleep apnea. Any activity that strengthens your throat muscles assists your airways in staying open during your sleeping hours. Many things will work. Flexing throat muscles, humming, playing wind instruments and sticking out your tongue are just a few. The point of these exercises is to firm and tone your throat muscles.
Now that you better understand sleep apnea, you can start the journey towards better sleep and better health. Chronic tiredness is never normal, and is often a sign of an underlying medical condition. Don't be afraid to talk with your doctor about the issues discussed here.