Are you struggling to sleep at night? If so, you may have sleep apnea. This unpleasant condition affects many individuals. Fortunately, there are effective methods for dealing with it. Use this article to help you to better deal with this condition.
In order to improve sleep apnea, eliminate some bad habits from your life. Drinking alcohol and smoking are very bad for the condition. Drinking can overly relax your respiratory system and may cause breathing problems. And when you smoke you inhale a bunch of carcinogens that can seriously damage your lungs. If you can give up these bad habits, you'll see a significant reduction in your sleep apnea symptoms.
A major reason why a lot of people deal with the sleep apnea condition is because of the excess weight they're carrying. Every attempt should be made to lose weight if a person is overweight and has sleep apnea. Look for a sensible plan that includes both caloric restriction as well as exercise. After a couple of weeks you should see a difference with how much sleep apnea effects you.
Using a mouth guard specifically made for sleep apnea sufferers may help you sleep better. These guards look similar to what athletes use, but are specifically made to change the position of the tongue, jaw and palate while you sleep and keep your airway open. Talk to your physician about these, and get a fitting if you two think it might work.
Do not consume as much alcohol as you used to. Alcohol causes your muscles to relax. While this may be something you desire, it tends to create the problem of sleep apnea. Alcohol can relax the muscles in your throat, making it more difficult for your body to control your airway. Try your best to limit your drinking if you do decide to have alcohol, and try to not have any right before bed.
Sleep on your side if you want to avoid sleep apnea. By sleeping on your back, you'll notice that your throat and nasal passages may become obstructed. Try to fall asleep on one of your sides to see if that improves your sleep apnea this evening.
Sleep on your side as much as possible. Many people with sleep apnea sleep while on their backs. Your airway can get blocked if you sleep on your back. Sleeping sideways facilitates breathing. If you have a hard time sleeping on your back all night, you can try to prop pillows around yourself to prevent you from sleeping on your back.
If you are using a CPAP and experience an issue with your mouth opening during sleep, a chin strap can help. The chin strap will help hold you chin up during the time you are sleep which keeps your mouth closed. Try this out to keep your mouth closed.
Don's sleep on your back if you are suffering from sleep apnea. Most apnea sufferers are chronic back sleepers and this position leads to a collapse of the soft tissue in the throat and blocks the air passage. Prop yourself up on your side with a pillow or cushions.
Sleep apnea should not be ignored; it needs to be treated. Every person is different, so while a particular treatment worked for someone else you know, it may not work for you. Losing weight can lessen symptoms for many, but thin people can have sleep apnea, along with overweight people. The CPAP machine and other non-invasive procedures have been helpful for millions. Some actually choose to have surgery done, where airway restrictions are physically removed. Whatever route is best for you, getting treatment is key to living a happy, restful life.
Sleeping on your back can make your sleep apnea worse. This is the reason why it's vital to sleep in a proper position each night. Put a foam wedge under yourself to lift up your body. Alternatively, you can elevate the upper portion of your bed a few inches.
People that have sleep apnea can benefit from learning to play a wind instrument. Not only is this habit soothing, but a European research project showed that learning wind instruments like the Didgeridoo significantly cuts back on the problems of sleep apnea. You will be able to better control the air passages.
You may find that anxiety about your condition worsens the effects of sleep apnea once you know you suffer from it; in this case bathing before you go to sleep may be helpful. Taking a hot bath can relieve the tension in your muscles. You'll find that it's easier to get to sleep following a bath, and the odds of getting interrupted by apnea symptoms are much lower.
If you suffer from sleep apnea this is a good way to get better sleep. Schedule a nightly bedtime and stick with it. Be certain you create an environment in your bedroom that is conducive to sleep. Unless you follow your rules, you may lead yourself to more severe apnea attacks or even insomnia.
If you have sleep apnea, take the advice of several scientific studies and try doing some throat exercises. 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. Do this at least once a day.
Avoid back sleeping if you suffer from sleep apnea. The difficulties of sleep apnea are exacerbated by sleeping on your back. If you do have sleep apnea then it's wise to go bed on your side. Gravity won't have as much of an effect on you then.
You've seen that there are many ways to handle sleep apnea. Everyone is different, and it's important to find out which treatment option will fit your specific situation best. Applying the information you've just learned will have you on your way to adequate rest. You do not need to be a victim of sleep apnea any longer.