Simply speaking about sleep apnea will not help your rest. The first step is to know is how you can treat it.The article will give you some practical tips you can help yourself.
Excessive weight is a primary cause of sleep apnea for many people. Losing even a few pounds can make a big difference. Following a reasonable weight loss plan and exercising is essential. Many people have success following a low carb diet.
Do not consume as much alcohol often.Alcohol relaxes your muscles too much. While this might often be a desirable side effect of drinking, it tends to create the problem of sleep apnea. Alcohol relaxes throat muscles and can hurt your body. If you feel like you have to drink, try not to do it as often or before you go to sleep.
If you have a CPAP machine, carry your medical ID. If you need attention from paramedics or have to go to a hospital, your caregivers need to know that you have been diagnosed with sleep apnea and require a CPAP. With your ID you can inform medical personnel about your sleep apnea and your CPAP device.
Sleep apnea is not a condition to have. If you suspect that you or a loved one has it, it is important to see your doctor right away.
Sleep on their side in order to get some better sleep. Sleeping on your back does not allow enough air to get into your airway. Try to fall asleep on one of your sides to see if your sleep apnea this evening.
Take what steps you can to reduce the risk factors of sleep apnea you’re subject to. Some risk factors, which include being male and family history, are innate and unchangeable. However, you can limit many others, like excessive weight, smoking or alcohol consumption.
Many sufferers of sleep apnea also sleep looking straight up. Sleeping one one’s back can cause constriction of the tissues in your mouth and throat muscles. Sleeping on one’s side makes breathing significantly easier. If your sleep tends to see you rolling onto your back, try propping yourself on one side with pillows.
You will write down how many hours you sleep throughout the night, and anything else notable. Your partner can tell you if you snore loudly, as they know whether you are a loud snorer or jerk about. This diary will help the doctor determine if you actually have sleep habits.
If you have sleep apnea, do not sleep laying on your back. Sleeping on your back raises the risk of a blocked airway, experienced by many sufferers. Try using a pillow or some cushions to keep yourself propped on your side when you are in bed.
If you use a CPAP, make sure you have a medical ID bracelet.
Working out your tongue can help treat your sleep apnea symptoms. One exercise includes pressing your tongue on the roof of the mouth and keeping it for several minutes. You will have less chance of your throat muscles relaxing and blocking your airway if you strengthen the muscles of your tongue and throat.
A great way to help your sleep apnea is to lose weight. Many people find that they can completely correct sleep apnea by losing weight. Even a nominal amount of weight loss have been shown to improve sleep apnea symptoms and open up the throat and airways.
You can reduce the sleep apnea. Some factors (like genetic predisposition or being a man) are unable to be altered.However, you can limit many others, like excessive weight, a smoker or a heavy drinker.
A CPAP machine is a common treatment tool for sleep apnea; if you use one, you should also ask your physician about getting a heated humidifier. Using a CPAP can initially be hard to get used to, but the moist, comfortable air from a humidifier will make the therapy more soothing. If you think you may need to use a humidifier in conjunction with your CPAP machine, talk to your doctor first.
Try losing weight because it will help you deal with sleep apnea. Sleep apnea is correlated with being fat and having a large neck circumference.
Don’t binge drink a lot of alcohol if you have sleep apnea. Alcohol consumption relaxes throat 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 is not affecting the quality of your sleep.
If you are someone who is dealing with sleep apnea, you should not sleep on your back. When you sleep on your back, it often ends up blocking your airways, which in turn will cause problems with sleeping. Try side sleeping. If it does not seem natural to you, prop yourself using pillows.
If you’re taking a long trip, contact the airlines ahead of time. The airline may seat you in a convenient place to make using your machine.If you happen to be flying overseas on a foreign airline, bring along a power adapter.
People who snore or even those who have sleep apnea can benefit if they learn to play a wind instrument. Taking up this new endeavor will help you with controlling your airways.
Many people that have sleep apnea sleep on their backs. If this is your situation, you should think about different sleeping postures. There have been studies and reports that show how side sleeping will alleviate many symptoms of sleep apnea and improve the quality of sleep.
There are a few simple solutions sleep apnea. Make sure that your bedroom conditions are also suited for a good night’s sleep. Insomnia can occur if the conditions are sub-par.
Have your doctor determine the underlying cause for your sleep apnea. These can help take care of any problems with your airways, which are usually the culprit for sleep apnea. Your sleep apnea symptoms can be intensified by how your jaw is positioned.
Take the initiative and find a treatment for your sleep apnea. Sleep apnea is one condition so it is best to get treatment immediately.
Throat exercises have been shown to help strengthen your muscles and fight sleep apnea.These exercises strengthen the muscles surrounding the airway, making them less likely to collapse.One good exercise involves pressing your tongue onto the roof of the mouth and holding it for three minutes before releasing. Perform this exercise once every 24 hours.
A mouth guard specifically made for sleep apnea suffers may be a good choice. If you have a small jaw or suffer from an overbite, you might want to try a mouth guard. A mouth guard will help align your jaw and make breathing easier.
Sleep apnea is a type of throat problem, so if you work on strengthening throat muscles then it is a good idea for fixing your apnea. There are many exercises that you can strengthen throat muscles.
Now that you are aware of different options you have concerning sleep apnea, use them! Find the tips that work best for you personally, and then you are going to be able to start sleeping more often. Sleeping peacefully will allow you to get the rest you need and regain control of your energy levels.
Those with a sleep apnea diagnosis would do well to wear a mouth guard. A fitted mouth guard can align a person’s jaw to reduce sleep apnea. Small jaws and overbites can lead to a narrowing of the airways, and these issues should be addressed.