Home Tips & Tricks Suffer From Sleep Apnea? Follow This Advice.
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Suffer From Sleep Apnea? Follow This Advice.


TIP! Extra weight is a primary cause of sleep apnea. So if you have sleep apnea, and you are overweight, then try to shed some of those extra pounds.

It is not enough to simply be aware of your sleep apnea. Proactive steps to address sleep apnea are often very effective. Learning all that you can about it is a great way to take control of the situation. The information below offers some helpful tips on dealing with sleep apnea.

Sleep Apnea

TIP! Some people give up using the CPAP machine they have been prescribed and this is not a good move. Use it for at least four hours each night, until you become used to it in full.

One way to fight against sleep apnea is to give up vices. Few things are worse for sleep apnea than drinking and smoking. Your respiratory system will not be happy with you if you drink all the time. When you smoke, you fill your lungs with carcinogens and cause severe damage. Quit both these habits, and you’ll soon notice an improvement in your sleeping patterns.

TIP! Limit your alcohol consumption. Your muscles are relaxed by drinking alcohol.

Try cutting out cigarettes and alcohol if you have sleep apnea. Snoring and apnea are common occurrences for those with these habits because they relax the muscles in the airway. Dropping bad habits can help you live your life comfortably again.

TIP! Normally sleep apnea is diagnosed after getting a physical exam, but it also helps to study your family’s medical history to see if it’s prevalent among your relatives. Your PCP may ask for a sleep study to be done by a sleep specialist.

If your doctor has prescribed a CPAP machine for you, make sure you use it every night, for at least 4 hours. It can be hard, at first, to get comfortable using it. However, in order to be effective, the CPAP has to be used for four hour every night. If you still have trouble adjusting, get at least four hours and try to add more time each night.

TIP! Without a partner in your bed to tell you how you sleep, you may not know that you experience sleep apnea. Or you can record yourself as you sleep to look at your sleeping patterns.

Avoid medications that are designed to help you sleep. One of the effects of sleeping pills is that they constrict your throat, which only exacerbates sleep apnea. Sleeping pills can actually really harm you and prevent any air from coming through your body, so stay away from them as much as possible.

TIP! If you have sleep apnea and your mouth keeps falling open while you sleep with your CPAP every night, try wearing a chin strap. The chin strap is a fabric strap that supports your chin to keep your mouth shut.

If the solutions you have tried are not improving your ability to sleep soundly, then see your doctor to discuss more aggressive options. Not everyone responds to the standard treatment for sleep apnea, and some may need to do something a little more drastic, including surgical techniques.

Risk Factors

TIP! How you physically sleep each night can really affect your sleep apnea. That’s why you need to sleep in an optimal position.

Find ways to decrease the risk factors of our sleep apnea. While some people suffer from sleep apnea due to genetic factors, others have it because of their lifestyle. On the other hand, you can influence risk factors like your weight, smoking and drinking.

TIP! Sleeping face-up can worsen sleep apnea symptoms, so make an effort to face sideways when sleeping. If you want to prevent rolling to your back while unconscious, prop yourself up by sewing something lumpy into your pajamas.

You must get treatment if you have sleep apnea. It will not resolve itself. Every person is different, so while a particular treatment worked for someone else you know, it may not work for you. Shedding pounds can help people who are overweight, but not all sufferers have pounds to lose. The CPAP machine has been a very successful option for millions, and it does not involve any invasive procedures. 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! It’s a good idea to contact your airline if you’re planning a long plane trip and will need to make use of a CPAP machine during your flight. The airline company is very accommodating and will designate an area for you and your machine.

Don’t drink a lot of alcohol if you have sleep apnea. Drinking alcohol can cause your throat to relax which can make sleep apnea worse. Either stop drinking entirely, or limit your consumption to only one or two drinks well before you go to bed. You need to do this to ensure that drinking has no effect on your sleeping patterns.

TIP! There are a few simple solutions sleep apnea sufferers can look into. Try setting a regular bedtime and wake time.

Start playing a woodwind instrument. This will provide you with considerable enjoyment of the relaxing music, as well as exercising the specific muscles involved with sleep apnea problems. Strengthening these muscles can help you better control them when sleeping, which can lessen apnea symptoms.

Cpap Machine

TIP! If you are a sleep apnea sufferer, exercise the muscles in your throat. There are many exercises and activities that can help to strengthen your throat muscles which will keep them more open as you sleep.

Speak with your doctor about writing you a prescription for a heated humidifier if you have a CPAP machine to sleep. It is much easier to get better sleep and to sleep with your CPAP machine if there is warm and humid air to breathe. A lot of the CPAP machines now have a humidifier built in, so find out if you can be prescribed one of those.

TIP! Sleep apnea is a condition you need to take steps to fight against, even if following medical advice leads you to the use of a CPAP machine. The obvious signs of not getting enough sleep, such as tiredness, will be obviously apparent; however, more serious side-effects such as mental illness or increased stroke chances are also possible.

Don’t sleep on your back. Sleeping on your back can block your airways and cause sleep problems. Sleeping on your side is best. If this is unnatural or difficult for you, prop yourself up with extra pillows to help make side sleeping easier.

TIP! Check out a specialist. Your regular doctor can help come up with solutions to sleep apnea, but seeing a specialist who deals with sleep apnea can recommend the best possible treatment for it.

There are several exercises that can strengthen you throat and improve sleep apnea’s symptoms. Just as exercises help to strengthen muscles in other parts of your body, these oral exercises will help strengthen your tongue and throat muscles for a better night’s sleep. Hold your tongue to the top of your mouth, and keep it there for three minutes before releasing. This should be done at least once per day.

TIP! If you have sleep apnea, sleeping on your side can help you get the best sleep possible. Your throat won’t be blocked, and you can get air to pass through your body with ease.

Do not sleep on the back if you suffer from sleep apnea. Sleeping on your back may cause the airways to become restricted or collapse while you sleep, which makes sleep apnea worse. If you suffer from sleep apnea, the best sleeping position would be on your side.

TIP! If you are using a CPAP machine and find your mouth feels very dry in the morning, consider these solutions. You can keep your airway more moist by using a heated humidifier with your CPAP.

Don’t drink alcoholic drinks if you suffer from sleep apnea. Alcohol causes respiratory depression, which decreases airflow, thus causing more sleep apnea episodes during the night. You don’t need to quit drinking completely, just avoid drinks before bed.

TIP! Those with a sleep apnea diagnosis would do well to wear a mouth guard. Wearing a mouth guard that has been specifically fitted to your mouth should align the jaw properly, making breathing that much easier while you sleep.

Now that you are aware of some of the things you can do, start doing them. You could be well on your way to getting the kind of restful sleep you deserve if you find the treatments that are effective for your condition. Reclaim your dreams, and get through your days with ease from here on out.

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