Most people struggle with sleep issues as it is, but sleep apnea can compound that problem for many people. This article provides helpful information about coping with sleep apnea, so that a solution and a restful night can happen, leading to a productive day.
One of the reasons many people suffer from sleep apnea is because they are carrying excessive weight. Losing even a few pounds can make a big difference. There should be a weight loss plan in place that restricts calories. Exercising should be a part of this plan as well. It may be worth it to look into diet plans that reduce the amount of carbohydrates that you eat.
Are you a drinker or a smoker? If you suffer from sleep apnea, quit smoking and cut down on your alcohol consumption. These substances influence your airways. Smoking swells up your airways while alcohol relaxes them. Both of these things can result in sleep apnea. If you do not want to quit, just do not do it before laying down to sleep.
Your phsyician can help you get a mouth piece to help with your sleep apnea. You might possess an airway that is naturally narrow, or you might have a recessed chin or small jaw. All of these can make the symptoms of sleep apnea seem more pronounced. Specialty devices can rectify the minor deviations during sleep so that your jaw aligns and your breathing passage remains unobstructed, giving you a better night of uninterrupted rest.
Do not neglect your CPAP machine if it has been prescribed to you. Unfortunately, adjusting to this device while sleeping can be hard for some people. 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.
If you sleep alone, you might have a hard time determining if you suffer from sleep apnea. Record yourself to get a better picture of what is happening while you sleep. Make sure you have audio on your video so you and your doctor can hear the noises you make in your sleep.
If you are not getting relief from your sleep apnea treatment methods, consult your physician for more serious options. There are surgical procedures that have proven to be highly effective in severe sleep apnea cases, such as airway enlargement and the removal of the adenoids or (if they're still present) the tonsils.
If you have sleep apnea, consider dropping some weight. There are a number of people who only need to lose a few pounds to entirely stop their sleep apnea episodes. Losing even just five pounds can make your sleep apnea symptoms go away.
If your nose is bothering you, use a nasal spray. This might open up your airways so you can sleep. However, never use this spray over a long period of time, since it can cause your nose to irritated and damaged. Check out all the different options while at your pharmacy.
You can lessen the sleep apnea symptoms you are experiencing. Some sleep apnea risk factors (like genetic predisposition or being a man) are impossible to escape. However, things like quitting smoking and drinking are within your control, and there's no excuse for continuing these detrimental behaviors.
Don't sleep on your back at all if you have sleep apnea. A common sleeping position for most people suffering from sleep apnea is on their backs. As a result, it's easy for airways to get blocked. Use a wedge pillow to stay propped up on your side.
If you do tongue exercises you will allieviate sleep apnea symptoms. For example, try this: press your tongue up against your upper palate, and hold it for about three minutes. This makes the tongue and throat muscles stronger and prevents them from relaxing and blocking the airway as you sleep.
Do not drink to excess if you suffer from sleep apnea. Drinking exacerbates the airway constriction of sleep apnea by causing the muscles in your throat to relax. If you can, avoid all alcohol or make sure not to drink at all at least 4 hours before bedtime. You need to do this to ensure that drinking has no effect on your sleeping patterns.
Playing a wind instrument can help. This is not only a good way to expand your horizons, but it will also strengthen the muscles that are the source of sleep apnea problems. As you make these muscles stronger, you will see increased control and minimize apnea symptoms.
If you suffer from sleep apnea, try sleeping in a position other than on your back. When you sleep on your back, you can obstruct your air passages and complicate your sleep patterns. Pillows may assist you in side sleeping.
Some situations of sleep apnea are solved with corrective mouth pieces. A person's anatomy may be such that they naturally have a narrow jaw and airway. These devices realign the jaw much the same way that braces do the teeth.
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. Sleeping on your sides helps keep your airways straight, which reduces apnea during sleep.
Exhaustion can worsen the symptoms of sleep apnea. Try to sleep on a set schedule. Try to stick to the same bedtime and wake time every day of the week. This will also help make sure that your sleep apnea doesn't snowball into insomnia as well.
If you have sleep apnea, you might try using a mouth guard. If your jaw is small, you have an overbite, or any other jaw abnormality, consider having your dentist fit you with a custom mouth guard. A mouth guard will align your jaw correctly, which assists your breathing while sleeping.
Lack of sleep will interfere with every aspect of your life, and may even pose a threat to your long-term health. Get a handle on your sleep apnea so you can get better sleep. Life is hard enough when you get plenty of sleep, but don't make it harder by not getting enough!