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Enjoy Better Sleep With These Sleep Apnea Tips

Sleep apnea isn’t just a minor inconvenience or annoyance; it can have very serious and far-reaching health consequences. This is why it’s important for sleep apnea sufferers to educate themselves on the condition and its treatments. This article should help you headed in the right direction.

One thing that affects sleep apena is obesity. The obvious solution is to lose the excess weight. 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. It may be worth it to look into diet plans that reduce the amount of carbohydrates that you eat.

TIP! If a person is severely overweight, they are much more likely to develop sleep apnea. In these cases, simply losing the extra weight can alleviate the symptoms.

Try using a custom-made mouth guard to help you sleep. Guards like these were designed for assisting sleep apnea. It provides a more comfortable alternative to using a CPAP machine. The guard assists you by keeping your airways open while offering stability for soft tissues.

Do not drink alcohol as you used to. Alcohol will relax all the muscles in your muscles. Although some people do enjoy this, it tends to make the effects of sleep apnea much more serious. Alcohol relaxes throat muscles and can hurt your body. If you absolutely must drink, try not to do it as often or before you go to sleep.

Do you light up or knock some back every day? If you suffer from sleep apnea, quit smoking and cut down on your alcohol consumption. Both have a negative influence on your air passages. Inflammation is caused by smoking and alcohol use causes your airways to collapse, both of which can produce sleep apnea symptoms. If you’re not able to stop smoking and drinking, at least don’t do them before you fall asleep.

Sleep Apnea

Sleep apnea can occur in children. If your child is inattentive, hostility, has poor grades, is irritable or hostile, inattention or mouth breathing, they could be suffering from sleep apnea. A lot of sleep apnea symptoms are associated with ADHD, but you should consult with your doctor who can evaluate all the symptoms.

If you want relief from sleep apnea symptoms, one way to get it is to start playing a woodwind instrument. Researchers in Germany found that playing a didgeridoo can train and strengthen the muscles of the upper airway. The muscles have a large impact on how well you breathe. There are also throat exercises you can practice, including blowing up a balloon, if you do not want to buy a didgeridoo.

TIP! Taking up a musical instrument (especially a wind instrument) can have a positive effect on your sleep apnea. Research in Germany has shown that playing an instrument called the didgeridoo can train the muscles in your upper airways and strengthen them.

Try out other options besides pills to help you sleep. Sleeping pills can make you snore more by relaxing the muscles in the throat. They may also make other problems associated with sleep apnea worse. Ask your physician about sleeping aids that are free of harmful effects or risks to your breathing.

Many people with sleep apnea sleep on their backs. Sleeping one one’s back can cause your throat muscles. Sleeping on one’s side makes breathing significantly easier. If you tend to lay on your back while sleeping, make a conscious effort to change your ways.

Avoid using sleeping pills if you have sleep apnea. Sleeping pills will just make you snore more by relaxing the muscles in the throat. They’re also known for causing other problems in those that have to deal with sleep apnea. Ask your physician about sleep aids that won’t also affect your breathing.

TIP! Avoid using sleeping pills if you have sleep apnea. Sleeping pills are similar to alcohol in that they cause the muscles in your throat to be less tense.

This little piece of cloth will keep your chin up when you are asleep and your mouth from gaping open. Your mouth must remain closed in order to get the best results from your CPAP therapy to be effective.

You need only one normal-sized pillow to sleep on. This can position you sleep in a way where breathing is more difficult. This means that one pillow is best to manage your symptoms.

Your physician might ask you to start and maintain a sleep log to get a better grasp on your diagnosis. In it, you’ll be expected to log the hours you sleep nightly, any symptoms you may feel and the overall quality of your sleep. The person you sleep next to can alert you to your snoring, if you stop breathing or you move your limbs suddenly. This can help your doctor figure out if you’ve got sleep apnea or if you don’t.

Risk Factors

Lower your risk factors for sleep apnea.Some sleep apnea risk factors (like genetic predisposition or being a man) are unable to be altered. However, you can limit many others, like being overweight, a smoker or a heavy drinker.

Snoring devices may serve your needs with sleep apnea. Snoring occurs if breathing passages become partially closed, and sleep apnea when they are closed entirely. As you can guess, devices that help one will help with the other. These devices might be just what you need for a better night’s rest.

TIP! Try an anti-snoring device. When the airway is mostly closed, snoring occurs.

Do not sleep on your back if you have sleep apnea affects you. Sleeping on your back makes the airways extra vulnerable to blockage; this is why most sleep apnea sufferers are also habitual back-sleepers. Use pillows to keep you sleeping on your side at night.

You shouldn’t be smoking if you are dealing with sleep apnea.It is the initial 30 days after you quit that are the most trying.

You can curtail the symptoms of this affliction by doing tongue exercises. Try to press your tongue up against the roof of your mouth. Then, hold it there for about three minutes. This makes your tongue and throat muscles even stronger than before, so you minimize your odds of them blocking your air flow during sleep.

TIP! There are some good tongue exercises you can do which can help lessen the effects of sleep apnea. Repeat vowels out loud over and over for 3 minutes each day.

Do not drink too much alcohol if you suffer from sleep apnea. Alcohol will relax your throat muscles beyond normality and can block your passages. If you are going to drink, avoid all alcohol or make sure not to drink at all at least 4 hours before bedtime. This will ensure alcohol harming you from getting a good night’s sleep.

Sleep Apnea

You can help lessen the effects of sleep apnea by doing exercises which strengthen the throat muscles. The reduced airflow characteristic of sleep apnea is due to soft tissue in the throat relaxing. When the muscles have strengthened, collapsing is less likely to occur, thus keeping your airways free.

TIP! Strengthening your throat muscles can be very effective in reducing sleep apnea symptoms as well. Sleep apnea is commonly caused by the throat becoming obstructed because the soft tissues collapse near the back of your throat.

Sleep apnea is undoubtedly a major cause of sleep frustration. It robs people of their energy to get through life each day, it causes negative changes in behavior and many more things. It can cause suffering to the person who have it as well as others who spend time with those who have it. Take the guidance in this article to heart, and begin drafting your personal plan of attack in the battle against sleep apnea.