You should treat sleep apnea before it becomes a huge burden. Going through your day without enough sleep can be harmful and even fatal. Try out these tips to get better sleep today.
Do you drink and smoke? Rid yourself of those bad habits. These substances influence your airways. Smoking can actually swell your airways while alcohol can overly relax them; each causes sleep apnea. If you must continue with these habits, avoid doing them before bed.
In order to improve sleep apnea, eliminate some bad habits from your life. If you smoke and drink, you are almost sure to suffer from sleep disturbances. Drinking potentially causes extreme breathing issues because it reduces the ability of your respiratory system to function. Smoking, of course, causes both long and short term damage to your lungs and airways, as well as putting you at risk for cancer. When you stop doing these things, your sleep apnea symptoms should be reduced.
Playing with some wind instruments can help get rid of your sleep apnea. Playing this kind of instrument strengthens your muscles in the upper airways. You’ll have better control over your airway’s dilation and the stiffness of the surrounding tissues if you exercise these muscles. This means that if you practice regularly, you will notice a reduction in sleep apnea symptoms and snoring.
Excessive weight can be a major contributor to sleep apnea. If this is true for you, try getting a little thinner. The best way to lose weight is to become physically active with exercise at least four times per week and eat less food calories than are burned off each day by activity. Restriction of carbohydrates is shown to help those wanting to shed pounds.
If you have sleep apnea and your mouth keeps falling open while you sleep with your CPAP every night, try wearing a chin strap. This strap is a small strip of material that holds up your chin while you sleep, thus keeping your mouth closed. It is worth trying this simple fix, because CPAP therapy is ineffective if your mouth falls open while wearing the mask.
Do you smoke or sometimes drink? Lose all your bad habits. Your airways are significantly affected by smoking and drinking. Smoking swells up your airways, while drinking depresses your nervous system and muscles into excess relaxation. This can both cause and exacerbate sleep apnea. If you do not want to quit, just do not do it before laying down to sleep.
If you are requiring a hospital visit, don’t leave the CPAP machine behind. Your CPAP is set to your specifications so it will be easier for medical staff to help you out because you already have your own device. You’re already comfortable with the mask you’re using, and your machine provides exactly the pressure setting you need. Having your equipment close by will make it easy to continue your treatment and improve your prognosis.
Play wind instruments. You can pick up a new skill, but more than that you are able to exercise and learn to control the very muscles that have to do with breathing. As you make these muscles stronger, you will see increased control and minimize apnea symptoms.
You may be able to improve or eliminate your symptoms by quitting smoking and/or drinking. Sleep apnea and chronic snoring are each caused by over-relaxation of the airway muscles, and both smoking and drinking can cause this. Quitting these addictions may be the easiest way to address your sleep apnea.
There are several exercises that can strengthen you throat and improve sleep apnea’s symptoms. You will have stronger muscles in your air passages that can help sleep apnea. 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. Consistently do such exercises for the best results.
Treat your allergies or other sinus problems when dealing with sleep apnea. Sleep apnea is a difficult enough condition to deal with. The last thing you need is something else causing you difficulty breathing during your sleep. 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.
Don’t drink too close to bedtime if you are a sleep apnea sufferer. Your throat muscles become relaxed, and it makes it harder for you to breath during sleep. It is not necessary for you to totally stop drinking, but you should not have any prior to going to bed.
Try nasal spray if you notice your nose is irritating you. Nasal spray can temporarily reduce swelling in your nasal passages. Nasal sprays with medications should not be used for many days in a row, however, because they can damage the nose. Take a trip to the local pharmacy to see what they have available to help with keeping your nose open when you’re sleeping.
Get fitted with a custom mouth guard that’s right for you! If your physician can treat any underlying condition, your sleep apnea will improve. You may have a jaw that contributes to sleep apnea as well. This may simply be genetic.
Weight loss can be a big help for those that suffer from sleep apnea. Those who are overweight usually suffer from sleep apnea due to the circumference of their neck. A person with sleep apnea can breathe a lot easier without all that extra weight on them.
Talk with your partner about your condition. They might have some words of encouragement to tell you. Have a sit-down talk with them and explain the disorder along with the steps you are taking to ease the disturbance.
Use tongue and throat exercises as a way to combat sleep apnea. Try holding your tongue up toward the roof of your mouth for at least three minutes. This should strengthen both your tongue and throat muscles, which helps them to not relax while you’re asleep.
Discuss any fears you have about sleep apnea with your doctor. This disease can not only make your life miserable, but it can in some cases endanger your life. If your significant other has informed you that they suspect you have sleep apnea, you should definitely seek out professional help immediately.
Play a woodwind instrument. You are going to have a good time with the music, and you get to give your mind a workout. However, you are also working out your throat muscles that regulate breathing. Working these muscles make them stronger, and help you control them, especially when you sleep; this will reduce your sleep apnea.
Find people who have sleep apnea too and share your tips and feelings with them. If your community does not have a support group, you can find a variety of them online. Talking to others who know where you’re coming from is going to help you.
You should not be embarrassed of your diagnosis or your CPAP machine. Inform people you are using it so you don’t feel awkward when you need to bring it out when other people are around. Your health is the most important thing you should be focusing on, not wasting time on what others think of your machine. It’s quite possible they may find themselves with sleep apnea at some point in their own lives.
You may find it helpful to start playing a wind instrument, such as the didgeridoo. Practicing this instrument can make your mouth and throat muscles stronger. Studies have shown this can help sleep apnea symptoms. Many used instruments are available today, so cost need not be a factor.
Sleep apnea can be attributed to alcohol use and smoking in some cases. These two activities affect the airway in different ways. Alcohol causes relaxation of the throat muscles, while smoking causes swelling of the airway. Relief can be found by eliminating these factors, removing the necessity of more radical and invasive treatments.
Sleep is one of the most necessary things in life; you do not have to let sleep apnea control you. Use this article’s tips to learn how to cope with sleep apnea and get the sleep you need.