Anyone with sleep apnea can attest to the misery it can cause. Basic knowledge of sleep apnea symptoms will help in addressing them. The following article will offer an excellent foundation for people needing to learn more about sleep apnea.
Drop your bad habits to relieve your sleep apnea. Alcohol and cigarettes are two of the primary culprits. Drinking can overly relax your respiratory system and may cause breathing problems. Smoking damages all parts of your airways. You will notice a decrease in sleep apnea symptoms by quitting these habits.
A common reason for sleep apnea to occur is increased weight. If someone with sleep apnea is overweight, they would benefit from losing it. These people should set themselves up with a weight-loss plan that involves exercise and calorie reduction. Taking carbohydrates out of a diet is something that studies show helps people lose weight.
If your sleep apnea is a result of narrow airways, look at options for a mouth guard. Narrow airways can be opened, jaws can be properly aligned and nasal passages can be opened up to allow more air into the lungs. If you think this will help, you should ask your physician to fit you with a mouth guard.
Talk to your doctor about getting a fitted sleep mouth guard. It may just be that your breathing passage is naturally narrow or your jaw is small. With a specialty device, you can change your sleeping position and align your jaw so that you are able to sleep.
If you want to find relief from sleep apnea, pick up a wind instrument. Researchers from Germany found that practicing with the didgeridoo on a regular basis strengthens throat muscles. 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.
Refrain from consuming alcoholic beverages as much as possible, especially at bedtime. Alcohol causes your muscles to relax. While this might often be a desirable side effect of drinking, it can also cause sleep apnea. Your throat muscles become relaxed, making it harder for your airway to stay open. If eliminating it is not an option, cut back and make sure you do it well before bedtime.
Stick to a schedule when it comes to your sleep. Your sleep disorder is already a sleep disrupter nightly. Try your best to get a regular sleep pattern after you find out you have sleep apnea, this will help your overall health improve. Begin by setting a specific time to lie down and rise every day. Then stick to it.
If you wear a CPAP for your sleep apnea symptoms, but are still bothered by your mouth opening when you try to sleep, get a chin strap. This minor fabric piece and make sure that your chin stays up and your mouth closed. Your mouth must remain closed in order to get the best results from your CPAP therapy.
If you have a CPAP machine, carry your medical ID. If you need medical attention, it’s crucial that others realize that you’ve got sleep apnea and that you use a CPAP. The ID should mention that you have sleep apnea, you use a CPAP, and your CPAP should be set to a particular pressure level.
Stick to one regular pillow for sleeping on at night. Your sleeping position can be affected negatively by multiple pillows or an over-sized one. As a result, you may find it more difficult to breathe normally. Use a single pillow for maximum relief from your sleep apnea.
Try nasal spray if you notice your nose is irritating you. This should help clear any blockages in the airways for a couple of nights. However, you should not continuously use nasal sprays as this may cause nose damage. Visit your pharmacy to see what your options are for keeping your nasal passages open as you sleep.
Although you should speak with your doctor about sleep apnea, you can try certain things yourself. Anyone can enjoy better health from quitting smoking and dropping some unwanted pounds, but anyone afflicted with sleep apnea can really benefit from these lifestyle changes. It is also important to avoid consuming alcohol, caffeine and heavy meals at least two hours prior to going to sleep.
Stop smoking cigarettes if you have sleep apnea. Upper airways have a tendency to swell in smokers and increases the likelihood of sleep apnea. If you are struggling to quit, join a program, or try using nicotine-replacement therapy, such as patches. Getting through the first month is the toughest. Once you get through this, nicotine begins to exit out of your body, which decreases your cravings.
The effects of sleep apnea can be avoided with stronger throat muscles. Difficulty in breathing causes sleep apnea, which is a result of your soft tissue collapsing in your throat. Stronger muscles are not as likely to collapse.
Don’t binge drink if you have sleep apnea. When you drink, the alcohol causes the muscles in your throat to relax, which will impede your airway and cause snoring. Don’t drink close to bedtime. Doing this will prevent alcohol from disturbing your sleeping hours.
If you have sleep apnea and use a CPAP machine when you sleep, ask your doctor to also prescribe a heated humidifier. Warm, moist air will make you more comfortable at night and allow you to sleep well. A lot of the CPAP machines now have a humidifier built in, so find out if you can be prescribed one of those.
Having sleep apnea can seem like a never-ending journey in search of a solution. Getting the symptoms under control is not as difficult if you have the right information. The strategies in this article will help sleep apnea sufferers sleep well and get on with their lives.