Disturbed Sleep: The Most Common Causes

  • disturbed sleep
  • disturbed sleep
  • disturbed sleep
As anyone who has ever suffered insomnia knows, getting up after a disturbed sleep is very much like getting up with a hangover. You feel drained, out of sorts, and probably with a headache as well.

This happens to more of us than you might think. Some recent sleep research studies indicate that as many as a third of US adults report experience disturbed sleep episodes more than one night per week. These problems with getting enough sleep can easily lead to other health problems like high blood pressure and worsening depression.

Of course there are many, many reasons why we deal with disturbed sleep. Listed here are several that might be robbing you of your good night’s rest.

  • STRESS No surprise here, especially since a majority of US adults report feeling high or moderate stress within the last thirty days.
    It isn’t realistic to think stress can be entirely eliminated but it is possible to learn to turn off the worry and racing thoughts when it is time for bed. Techniques such as meditation, bio-feedback, and quiet music can help.
  • DEPRESSION Insomniacs have ten times the risk for depression than those who get enough sleep. On the other hand, folks who suffer from depression also struggle with insomnia. Often it difficult to tell which condition came first.
    Making things worse is a commonly prescribed class of medications used to treat depression called “selective serotonin reuptake inhibitors” can often times exacerbate certain sleep disorders. If you are being treated for depression and are also having trouble sleeping it is important to have a conversation with your doctor about the possible side effects of that medication.
  • CAFFEINE Though this might seem self evident, caffeine will remain in the bloodstream for a much longer than you might realize. And although it depends a lot on a person’s metabolism, it can take as long as 14 hours for the body to get rid of just half of the caffeine you consume. If you do the math, this means that half the caffeine you drank at 8:00AM is still with you at 10:00PM that night.
    And don’t forget that tea and coffee are not the only caffeine loaded foods. Both Chocolate and soft drinks are loaded with caffeine as well.
    If caffeine is a normal part of your routine, and you are having trouble sleeping, cut out everything with caffeine from your diet and see if your sleep patterns improve.
  • ALCOHOL Many of us will have a drink or two to unwind after a difficult day in the belief that it will help us sleep. And, of course, it does because alcohol does induce sleep.
    But alcohol negatively impacts sleep in a number of ways. It reduces REM sleep and increases non-REM sleep which is a much lighter sleep. As the body metabolizes the alcohol as the night wears on, sleep is much shallower and easily interrupted.
    As with caffeine, the suggestion is to stop drinking until any sleep problems are alleviated.

Although some disturbed sleep disorders are indications of more serious conditions, the majority are simply reactions to actions we take during the day. For most of us just a few minor changes in lifestyle is all it takes to restore good sleeping habits.

But, if you have made an honest effort and are still having problems with sleep, then by all means speak with your doctor about what else might be causing your  problems with disturbed sleep.

Treating Sleep Apnea

Those who have suffered with the inconvenience and worry brought about by sleep apnea have long sought a definitive treatment solution. If you spend some time educating yourself about the condition, you will be much better equipped to deal with it. By studying the advice in the piece below, you stand a much better chance of treating sleep apnea successfully.

Avoid unhealthy activities to control your sleep apnea. In particular, alcohol and cigarettes are bad for you. Drinking suppresses your breathing and causes a lot of harm to your respiratory system. Smoking damages the lungs. If you quit these habits you are likely to see an improvement in your sleeping difficulties.

TIP! Do you smoke or sometimes drink? Eliminate these unhealthy habits. Both have a negative influence on your air passages.

Overweight people are more prone to suffering from sleep apnea. If this is the case, a sleep apnea sufferer should try to lose weight. Anyone in this situation should stick to a sensible diet, in combination with a good amount of exercise. Cutting out white carbs such as white rice, pasta and sugar is one step that many people use to lose weight.

If you have sleep apnea and drink or smoke, try quitting to improve your symptoms. Both habits cause the muscles of the airway to relax, which increases both snoring and sleep apnea. If you avoid these things, it may help your sleep apnea.

TIP! Eating in a healthy way will help you drop weight and fight apnea. Normally people are quite surprised to learn that unhealthy eating is a major source of their sleep apnea.

Talk to your doctor about fitting you with a mouth piece you can wear at night. If you have a narrow airway, recessed chin or small jaw, it is likely you have amplified sleep apnea effects. With a specialty device, you can change your sleeping position and align your jaw so that you are able to sleep.

You may not even realize you have sleep apnea. If you have no wife or husband to tell you, you be unaware you stop breathing at night. Think about recording your sleep patterns. Make sure that the microphone on your recording device picks up any snoring or other noises you make while sleeping, because your physician needs to hear them.

TIP! If you have been diagnosed with sleep apnea, avoid sleeping pills. You could seriously damage your air passage ways if you take them while you have sleep apnea.

Taking up a wind instrument can help to alleviate your sleep apnea symptoms. Researchers in Germany have found playing a didgeridoo can make your throat muscles stronger. These muscles are responsible for dilating your airway and causing the walls of the airway to stiffen. Because weaknesses in these muscles can cause apnea, playing regularly may actually help you sleep better at night.

If you’re a sleep apnea sufferer and your mouth always opens as you sleep because of your CPAP, you may want to wear a chin strap. Invest a little money into a CPAP machine to assist you during sleep. Try this out to keep your mouth closed.

TIP! If you use a CPAP machine and have sleep apnea, make certain to always have medical ID on your person. If you need medical attention, it’s crucial that others realize that you’ve got sleep apnea and that you use a CPAP.

It is important to use your CPAP machine if instructed to by your doctor. You should use it for the full night, but if you cannot, try to get at least 4 hours with the machine. Many folks have difficulty adjusting to the CPAP in the beginning. For the CPAP therapy to work, it must be used a minimum of four hours per day. Keep trying to use your machine, and work up to a full night slowly if you need to.

If you are using a CPAP to treat sleep apnea, be sure to take it when you’re going to the hospital. 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. The settings will be prepared and you won’t have to adjust the pressure. All of this will mean much better sleep for you with your CPAP, if you need hospitalization for any length of time.

TIP! Treating allergies or sinus issues is an issue of the first order. You might have trouble breathing during the night because of sleep apnea.

Sleep Apnea

There are some good tongue exercises you can do which can help lessen the effects of sleep apnea. For three minutes, press your tongue up to the roof of your mouth. This will help strengthen weak tongue and throat muscles so that they don’t slip back and block your airway while you sleep so easily.

TIP! If you have sleep apnea, you are not likely to realize it during your sleep. If you feel exhausted or extremely sleepy during the day or find yourself falling asleep behind the wheel, talk to a doctor immediately.

Although each sufferer’s condition is unique, one thing that all people with sleep apnea have in common is a desire for effective treatments. If you want to fight off the disruptions that sleep apnea imposes on your life, then proper education is critical. Heed the tips and guidance in this article and you have a strong likelihood of finding a treatment method that works for you.

Adjusting your sleeping position so that you don’t lie flat on your back can help if you’re dealing with sleep apnea. If you sleep on your back, you may constrict your airways, resulting in trouble sleeping. You should attempt sleeping on the side, but if you do not like it you can always use pillows so that you are forced to sleep this way.

TIP! IF you have sleep apnea you can do exercises with your throat that may help. Doing this can help to make the muscles which surround the airways much stronger, which in turn prevents them from collapsing into your airways.

Sleep Better And Longer With This Advice On Sleep Apnea

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.

TIP! Giving up smoking and drinking can help to improve your sleep apnea. Snoring and apnea are common occurrences for those with these habits because they relax the muscles in the airway.

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.

TIP! Give sleeping on your sides a try. A lot of people that suffer from sleep apnea lay down in bed at night on their backs.

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.

TIP! If you suffer from sleep apnea and you use a CPAP, carry your medical ID. This is particularly important if you have an accident and require overnight hospitalization.

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.

TIP! Treat your allergies or other sinus problems when dealing with sleep apnea. You already are having difficulty breathing at night due to your sleep condition.

Sleep Apnea

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.

TIP! If you have a long flight scheduled, tell the airline that you will require your CPAP machine. It is important that you have enough space for your medically necessary device.

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.

TIP! When you have sleep apnea, the obstruction occurs in your throat and not in your nasal passages. Therefore, strengthening your throat muscles can help to reduce your apnea episodes.

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.

TIP! Do not drink alcohol before laying down at night. Alcohol can worsen sleep disorders, like sleep apnea.

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.

TIP! Stick with the sleep apnea treatments you’re doing. You may be under the impression that skipping a night here and there will be fine, but unfortunately this will result in you feeling tired the next day.

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.

TIP! Visit a specialist. While your family doctor may give you ideas about coping with sleep apnea, a specialist can more adequately treat the condition.

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.

TIP! If the CPAP machine is causing dry mouth when you wake up, there are a number of fixes you can use. If the machine has a humidifier, you can increase it to keep your airways moist.

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.

TIP! The lifestyle one leads can definitely lead to sleep apnea, which causes one to lack sleep or sleep poorly. In many of these cases someone with sleep apnea can get good results by making a few positive lifestyle changes.

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.

TIP! You could feel sleepy and drowsy all throughout the day if you have sleep apnea. If you can’t sleep because breathing at night is difficult, you’re going to be drained the next day.

Sleep Apnea

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.


Great Advice For Those Suffering From Sleep Apnea

If your doctor tells you you have sleep apnea, you might be terrified. Millions of people around the world have it, though, so it isn’t uncommon. Sleep apnea can be treated easily in a number of ways. The following paragraphs contain a good number of ideas you can use to manage sleep apnea, so keep reading.

While people who are thin can have sleep apnea for various reasons, one common reason many people have it is being overweight. If you suffer from sleep apnea and are overweight, try losing a few pounds. Follow a strict diet and exercise regimen for awhile to see if this makes a difference. Some amount of carbohydrate restriction is beneficial for many who are trying to lose weight as well.

TIP! A physician is the best person to ask about which CPAP machine is the right one to use for your specific situation. You must consider both the size of your machine and its loudness.

Do you have a smoking or drinking habit? Take steps to eliminate these unhealthy habits. Both have a negative influence on your air passages. Smoking will cause your throat to swell, and alcohol will relax it too much. If it is not possible for you to quit cold turkey, then try not to smoke or drink immediately before bedtime.

Mouth guards can be custom fit. They make these mouth guards specifically for people that suffer from sleep apnea. It is a great alternative to CPAP (continuous positive airway pressure) and is much more comfortable to wear at night. These mouth guards help you by making sure your airways remain open by giving your soft tissues a stabilizing hand.

TIP! You must use your CPAP at least 4 hours nightly after receiving your unit. It can be hard for some people to sleep with the CPAP initially.

Have a mouth guard fitted for your needs. Mouth guards help keep your jaw in a proper position. These mouth guards are more comfortable than a CPAP. The guard assists in opening up your airways and stabilizing the soft tissues.

To fight sleep apnea, try to eat a healthy diet. A lot of people are surprised that a bad diet can affect sleep apnea. Research indicates that less nutritious food may exacerbate sleep apnea.

TIP! Sleep on your side in order to get some better sleep. When people sleep on their back, their tongue and soft palate rest to the back of the throat, which blocks the airway.

Sleep Apnea

If you can, sleep on one of your sides. A lot of people who suffer from sleep apnea are back sleepers. Sleeping flat on your back may cause your throat and mouth tissues to obstruct your airways. It’s easier to breathe when looking to the side. If you think you might roll over anyway, try a wedge pillow.

TIP! If you are using a CPAP machine but having trouble keeping your mouth closed, you should consider using a chin strap. A chin strap is a fabric strip that prevents your chin from falling during the night, which in turn keeps your mouth closed.

Sleep apnea afflicts children too. If your child is inattentive, hyperactive, has poor grades, is irritable or hostile, and/or breathes through their mouth instead of their nose, they could be suffering from sleep apnea. A lot of sleep apnea symptoms are associated with ADHD, so work with your doctor to investigate all possibilities.

You can try nasal sprays if your sleep apnea is caused by your nasal passages. This type of product can ease occasional congestion or dryness. Don’t overuse nasal spray though, it can cause your nose damage and irritate it. Try other ways of opening this passage.

TIP! Stop snoring devices are often helpful in treating sleep apnea. Snoring is when you have your airways come to a partial close while air is coming through, while apnea is actually when your airways are closed all the way.

A diagnosis of sleep apnea is performed by analyzing your medical history as well as your family history, followed by a physical exam. You might also undergo a sleep study. Dependent upon what your personal physician discovers, they might give you a referral to see a sleep specialist.

You must get treatment if you have sleep apnea. It will not resolve itself. Each patient is different and what works for one person may not work for another. Some sleep apnea sufferers can deal with their symptoms by getting rid of excess weight, but there are also people with the condition who aren’t overweight. Some other options include CPAP machines or other devices. Other people might just want to opt for surgery. Working with your doctor to identify the best approach for your apnea issues will increase your opportunity to live a healthy and well-rested life.

TIP! Exercise your tongue and minimize sleep apnea symptoms. If you press your tongue up and hold it there for a short period of time, it will help.

Sleep Apnea

Avoid excessive drinking if you are a sleep apnea sufferer. When you drink, the alcohol causes the muscles in your throat to relax, which will impede your airway and cause snoring. You should either quit drinking, or make sure you only have a single drink a long time before you sleep. You need to do this to ensure that drinking has no effect on your sleeping patterns.

TIP! If you have sleep apnea and use a CPAP machine when you sleep, ask your doctor to also prescribe a heated humidifier. If the air you are taking in is moist and warm, you will have a better night’s sleep.

If you suffer from sleep apnea, have a regular bedtime. Random sleep times affects your sleep as it is and this is compounded when you have sleep apnea. A routine sleep pattern will discourage the condition from getting worse. So try and get into bed around the same times every night.

Remember that you need not feel embarrassed by your CPAP machine and your treatments. You will need to quickly get used to using it front of those who are closest to you. Remember that your CPAP machine was prescribed by your doctor to help you. If those in your life are not supportive of this, perhaps you should seek more supportive friends and acquaintances.

TIP! The manner in which you sleep can have a hand in your sleep apnea. You need to find the right position.

It can be shocking to get a sleep apnea diagnosis. What’s great is that there is a lot you can do to deal with the disorder. Make this article’s tips a priority in your sleep apnea management. If you get the correct treatment, your life will be healthy and more fulfilling even with your condition.

Sleeping flat on your back may worsen sleep apnea, so try to sleep on your side. Simply sew a pocket onto the back of your sleep clothing and put a tennis ball inside the pocket. This will help you to keep from laying on your back while you are asleep. It does so by making it intolerable to sleep on your back.

TIP! If you are wondering whether you are experiencing sleep apnea, set a date with your doctor asap and request a sleep test. A sleep test will give your doctor the information he needs to diagnose your condition and its severity.

Quick And Easy Tips To Get Your Snoring Under Control

TIP! It is crucial to determine what the source of your snoring actually is. Sometimes snoring is the result of a larger, more significant medical problem, and trying to treat the snoring without addressing the core issue will not get rid of it.

Snoring is something that a lot of individuals do and they don’t even know it. Typically, people who snore learn about their snoring from friends and family rather than on their own. Snoring can be an embarrassing sign of internal issues. The advice in this article is specifically designed to help end the problem of snoring.

TIP! To help combat snoring, many people benefiting from sleeping propped up on two or three pillows, almost sleeping in a sitting position. This can allow nasal drainage to go into your lungs, rather than staying in your nasal passages.

As ridiculous as it sounds, singing may help cure your snoring. When you sing you are exercising your throat muscles, giving them strength. Snoring can be reduced with strong throat muscles. If you do not like singing, you can get the same results from playing wind instruments, such as the saxophone or the trumpet.

TIP! One easy way to help reduce snoring, is to elevate your head using pillows. A thick pillow will support your head allowing your air passages to remain open.

It is possible to stop snoring by making a face like a fish. These exercises will help strengthen your face and throat muscles, which will help reduce or even eliminate snoring. To make a fish face, close your mouth and pull in your cheeks. Make movements with your lips, like you’re a fish. Perform these exercises a few times each day.

TIP! People who carry excess weight, especially in their neck area, are more likely to snore. Too much fatty tissue in the throat of people who are overweight does not make the situation better.

If you’re pregnant and suffer from snoring, see your physician immediately. Although many expectant mothers do snore during pregnancy because of the extra pressure on their bodies, it is important to make sure that your baby still has enough oxygen while you are snoring. Schedule a visit with your physician to make sure this problem does not apply to you and your baby.

TIP! Regular exercise can be an effective way to help reduce snoring. Exercising helps to keep your breathing stable, preventing snoring.

Try elevating your head at night while you are sleeping, to see if it reduces your snoring. Try using a thicker pillow to support your head and neck. Also, try using several pillows to prop your head up. This puts your head in a more upright position, and that increases airflow which may result in a reduced amount of snoring.

TIP! One interesting way to help relieve snoring is by singing loudly. One physicians believes that singing is a great remedy for snoring because it strengthens the muscles in the throat and soft palate.

Find out if prescription medication you take might be causing your snoring. Some medications cause the nasal membranes to dry out, which causes swelling that constricts airflow. There are also medications designed to sedate; they end up relaxing your throat so that airflow is restricted during sleep.

TIP! Check medications that could cause snoring, if you snore. Some prescription medications can dry out your nasal membranes, which can cause them to swell up and restrict airflow.

You can reduce the chances of snoring by eating less at night. Eating too much food, especially right before sleeping, causes the stomach to become full. Your full stomach will push your diaphragm up, which can block your throat. Snoring is predominantly caused by a throat that has narrowed, leading to restricted airflow.

TIP! One way to fight snoring, is to eat less food in the hours before going to bed. When you consume a big meal, your stomach gets filled up.

Get a humidifier and have it on when you sleep every night. A humidifier will moisten the air in your bedroom. Your throat and nasal passages are moisturized, when this vapor is breathed in. This could reduce snoring.

TIP! Use a humidifier in your bedroom to help reduce snoring. A humidifier provides a constant flow of warm, moist air.

To conclude, a lot of people who snore aren’t aware of it, until someone actually lets them know. Not only is it embarrassing to discover that you are a snorer, if it is caused by medical issues it can be a sign of more trouble to come. If you are a snorer, use this advice to control it as quickly as possible.

Enjoy More Sleep With These Sleep Apnea Tips

Sleep apnea, which is a breathing condition that disrupts sleep, varies in severity and is greatly underdiagnosed. This disorder is caused by partial collapse of the airways, which inhibits a person’s breathing capacity during sleep. For more information about this terrible condition, continue ahead to the article below.

If your airway is naturally narrow, a mouth guard for sleep may help with your sleep apnea. Through the use of a mouth guard, airways will be kept open. If this sounds like a solution worth pursuing, discuss the matter with your doctor and schedule a fitting for a guard of your own.

TIP! If you want real assistance with sleep apnea at night, talk to a physician about the optimal CPAP machine for you. Factors such as the machine’s noise level and its size are important to consider.

If you have narrow air passages, consider a mouth guard. A sleep mouth guard will correct the airway and let you breathe correctly all night. Get fitted for a mouth guard by your doctor if need be.

Slim down if you’re heavy. Sleep apnea and obesity are often tied together. Consequently, it is therefore possible that losing just twenty-five pounds could result in a dramatic improvement of your sleep apnea symptoms if you are currently suffering from obesity.

TIP! Get a personally made mouth guard just for you. For those who have sleep apnea, this guard is a wonderful thing to have.

Talk to your doctor about getting a fitted sleep mouth guard. Sleep apnea can be magnified in effects by small jaws and recessed chins, as well as breathing passageways that are naturally narrow. You will get better rest if you use specialty devices to position yourself and align your jaw properly while sleeping.

Follow your treatment plan including wearing your sleep mask. It can be hard, at first, to get comfortable using it. For this CPAP therapy to work successfully, you will need four hours each day to use it. Using it for the minimum of four hours a day will allow yourself to slowly transition to full time use.

TIP! It’s vital that you don’t use any type of sleeping pill when you suffer from sleep apnea. Sleep medicines often contain relaxants which only make your airway more likely to collapse.

Sleeping Pills

Weight loss can have a major impact on those with sleep apnea. Those who are overweight usually suffer from sleep apnea due to the circumference of their neck. Weight loss makes a big difference in the amount of pressure put on your airways and can improve your breathing.

TIP! You can curtail the symptoms of this affliction by doing tongue exercises. One exercise includes pressing your tongue on the roof of the mouth and keeping it for several minutes.

Seek out something else rather than taking sleeping pills. Similar to alcohol, sleeping pills will relax your throat and airways to an undesirable extent. 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 effects of sleep apnea can be avoided with stronger throat muscles. The reduced airflow characteristic of sleep apnea is due to soft tissue in the throat relaxing. As your muscles strengthen, their possibility of collapsing and blocking your airways is lowered.

TIP! Start playing 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.

If you sleep alone, it may be hard for you to get a good idea of the exact nature of your sleep apnea symptoms. You can consider recording your sleep patterns with a camcorder. Whatever video system you set up also need an audio component, since your physicians are going to need to hear the sounds you make.

Your sleep habits directly affect you and your sleep apnea. Because of this, your sleeping position should be the best possible one. Elevate your body by placing a foam wedge under it. Alternately, consider raising your bed top by a minimum of four inches.

TIP! Some people become anxious due to their sleep apnea and make the mistake of taking sedatives before bed, which can be dangerous for apnea sufferers. Take a warm bath instead.

Keep a regular sleeping schedule to lessen the symptoms of sleep apnea. Sleep apnea already disrupts your rest more than it should. This is why it is important to maintain a consistent sleep pattern, which will eliminate sleepiness in the day. The first change you should make is setting a specific time to go to sleep and wake up each day.

There are some simple, straightforward techniques that can improve sleep apnea sufferers’ odds of getting a good night’s sleep. Schedule a nightly bedtime and stick with it. Your bedroom environment should be conducive to sleeping. If you sleep in improper conditions, you might suffer from chronic lack of sleep.

TIP! Remember that you may not always notice sleep apnea in the evening. General daytime sleepiness may be a sign of sleep apnea, so let your doctor know if you are experiencing this.

Bring your CPAP on all the trips you go on during your travels. CPAP therapy can have an extremely positive effect on your sleep apnea, but it relies on constant, continual use to be effective. You were probably provided a padded traveling bag when you got your CPAP machine. Use this bag to carry your CPAP whenever you travel.

If you are prone to sleep apnea, you should try not to sleep on your back. Sleeping while flat on your back often results in airway constriction, reducing the amount of sleep you get. Try sleeping on your side, however, if this is not natural to you, then prop yourself up with pillows in order to force yourself into sleeping on your side every night.

TIP! If you have sleep apnea, take the advice of several scientific studies and try doing some throat exercises. When you strengthen the muscles around the airway, you are helping make them much less likely to collapse.

Occurs Whenever

Drinking alcohol in the hours right before bedtime can exacerbate sleep apnea. Your throat muscles will relax more than they should from alcohol, and this makes it difficult for sufficient air flow to occur, instigating sleep apnea. Drinking late in the evening is not advisable, but you can still have a drink earlier in the day.

TIP! Try to work your throat by playing wind instruments. Learn the clarinet, flute, or even the didgeridoo to help relieve your sleep apnea.

Try using a device made to eliminate snoring. Excessive snoring occurs whenever your airways are only partially opened where a minimum amount of air can pass through. On the other hand, sleep apnea occurs whenever your airways are closed up completely with no passing through. It makes sense to have a device that will help both. You could find yourself reducing your apnea with anti-snoring devices.

Don’t ignore your doctor’s advice and follow his directions even if it includes stronger treatments. Untreated sleep apnea leaves you chronically sleep deprived. This affects your overall health adversely, making you more prone to developing heart disease, having a stroke, or becoming clinically depressed.

TIP! Visit a physician who specializes in sleep disorders. Your regular doctor may be able to help you out when you are dealing with the horrible reality of having sleep apnea, but seeing a specialist may provide quicker relief.

Sleeping face-up is something to avoid if you’re having sleep apnea issues. Most sleep apnea patients spend the night on their backs and that can interfere with the airways. Prop yourself on your side using pillows or cushions.

If you have other breathing problems, correct or improve them. Make the treatment of any breathing problems top priority, especially if you are experiencing sleep apnea. Talk to your doctor about taking allergy or asthma medication that can be safely combined with your sleep apnea treatment. If you think you may be coming down with a cold, treat it right away. These things can easily exacerbate your sleep apnea.

TIP! Lay on your side to sleep if you suffer from sleep apnea. When you sleep on your back, oral and throat tissues can fall into your airways and obstruct them.

One way to prevent yourself from getting sleep apnea is to exercise your throat muscles and make them stronger. The cause of sleep apnea is a blockage in the airways which results in a lack of an ability to breathe. The stronger your muscles are the less chance they will block your airways.

When you do not get a good night of sleep, plan on taking naps during the day. Taking a brief nap can make it easier to get through your day. Consider discussing with your employer whether taking a few short naps at work will be acceptable. Explain to him or her that this will lead you to be a lot more productive in your workday.

TIP! Don’t give up if you haven’t yet conquered your sleep apnea. Everyone has a different body and everyone has different things that are going to help them out.

If you are going to be on a plane a long time, then get in touch with the airline company to inform them that you need your CPAP machine for sleeping. Many airlines are accommodating and will seat you in an area that has enough space where you can properly use the machine. Also, don’t forget the power adapter you will need if you are booked with a foreign airline.

Try learning how to play a wind instrument, including the didgeridoo or the flute. Doing it often will make your throat stronger. Studies show that doing things such as this can be a positive step towards curing sleep apnea. There are variety of instruments of all price ranges available.


Sleep Apnea


Now that you’ve read the above article, you probably understand how sleep apnea affects a person’s life. If you suspect you may have sleep apnea, it is essential to make an appointment with your doctor for further information to make sure your symptoms are under control.