Do you have a headache and irritability when you get up? Are you snore so loud? Sleep apnea can cause significant health problems if left untreated, so don’t hesitate in getting treatment.
In order to improve sleep apnea, eliminate some bad habits from your life. Two of the biggest problems are drinking and smoking. Drinking relaxes your airway to prevent proper breathing. Smoking adds harmful chemicals which damage your lungs over time. When you stop doing these things, your sleep apnea symptoms should be reduced.
A reason for sleep apnea is due to excessive weight.
Get a mouth guard if your airways are the cause of your sleep at night. These devices are designed to correct airways and they help you breathe properly.
Your phsyician can help you get a mouth piece to help with your sleep apnea. You might just have a small air way, if you have a recessed chin or a smaller jaw this can cause sleep apnea. Specialty devices can rectify the minor deviations during sleep so that your jaw aligns and your breathing passage remains unobstructed, giving you a better night of uninterrupted rest.
You should consider the size and its loudness. Some machines can be quite small as a loaf of bread and quiet as a whisper. The doctor will know which companies have the best machines.
Talk to your doctor to find out if a mouth guard will work for your sleep. You could have an overbite, recessed chin, or narrow breathing passage that worsens your sleep apnea symptoms. You can get better rest if you use specialty devices to position yourself and align your jaw properly.
Limit your alcohol consumption. Alcohol relaxes your muscles in a way that harms your breathing. You may want to feel more relaxed, but it can exacerbate your apnea. Because alcohol relaxes your throat muscles, your airway is harder to control. If you absolutely have to have a drink, don’t do as much as you used to. And avoid having one close to bedtime.
Do not consume as much alcohol often.Alcohol has a relaxing effect on all your body to lose their tension. While this is often considered a desirable effect, it tends to create the problem of sleep apnea. Alcohol has an effect on throat muscles and can hurt your body. If you do drink alcohol, try to not do it prior to going to bed.
A lot of people who have sleep apnea lay down in bed at night on their backs. Sleeping flat on your back can cause constriction of the throat muscles. Sleeping on your side is a better option.If you usually sleep on your back, try propping yourself on one side with pillows.
Try out a regular sleep schedule to help you through your sleep apnea. Your sleep disorder is already a sleep disrupter nightly. You can retain your health and daytime energy and focus by keeping a regular sleep schedule. Go to sleep and wake up at set times each day, even the weekends, for the best results.
You simply log the amount of hours you’re sleeping each night, whether you woke up during the night and how you felt when you woke up each morning. Your partner can best inform you if your sleep involves jerking limbs, quit breathing or jerk your limbs. This can help the doctor determine if you’re suffering from sleep apnea.
Your sleep condition already disrupting your sleep. The first change you can do is to be sure you’re going to sleep and getting up every day during the same time.
Exercise your tongue and minimize sleep apnea symptoms. Try pressing your tongue to the top of your mouth and holding it there for a minimum of three minutes. That will make your tongue and throat stronger and cut down the likelihood of those muscles relaxing and blocking the airway while you’re asleep.
A great way to reduce the possibility of having sleep apnea might be to shed some extra weight. A lot of patients have found that if they shed weight they will help the apnea. Even a few pounds can improve the symptoms of sleep apnea and cause the airways and throat to open up more.
Remember that you need not feel embarrassed by your CPAP machine and your treatments. Make it clear that it is necessary and don’t allow those in your life to make you feel embarrassed when using it. Anybody who doesn’t understand doesn’t deserve your time.
You should use only one normal-sized pillow to sleep with at night. This may put you sleep in a position that can adversely affect your breathing. This means that one pillow is best to manage your symptoms.
Try and lose weight to deal with sleep apnea. Sleep apnea is far more common in obese individuals with bigger necks.
Anyone who has sleep apnea, or even just snores, might want to think about picking up an instrument. According to a study from Germany, not only does this offer mental benefits, but it can also can reduce symptoms of sleep apnea. This hobby will keep your airways under your control.
You can help lessen the effects of sleep apnea by doing exercises to strengthen throat muscles. Stronger muscles have more integrity and will not be as likely to collapse.
Sleep apnea is serious and can cause various health issues, but it is treatable. The advice you have read in this article can help you find immediate relief. If you do not find the ideas here effective soon, then consult your physician about other choices.
Be conscious of the fact that you may not even be aware of sleep apnea when you are in fact asleep. If you have unexplained exhaustion, sleepiness, or you’re falling asleep when you drive, try talking to a doctor about it. This could be a problem of sleep apnea, even when you have no idea that you’re getting up at night gasping for air.