Sleep Better With These Sleep Apnea Tips

TIP! Do you smoke or drink? Rid yourself of those bad habits. These substances can really harm your airways.

If you’re not getting good sleep because of sleep apnea, doing something about it soon is just what you have to do. You can’t afford to miss the sleep you need. Keep the advice here in mind so that you can remain healthy and live the live you deserve.

TIP! Taking up a musical instrument (especially a wind instrument) can have a positive effect on your sleep apnea. Playing this kind of instrument strengthens your muscles in the upper airways.

Using a wind instrument can be a huge help in treating your sleep apnea. Researchers in Germany have suggested that the didgeriddo can improve upper airway muscles. These particular muscles impact your airway dilation and control how stiff your airway walls get. Therefore, you should regularly play these instruments due to the fact that they decrease your sleep apnea symptoms.

TIP! To keep your sleep apnea in check, eat a healthy diet to lose weight. A lot of people would be surprised to learn that eating badly makes sleep apnea worse.

Get a custom mouth guard. Sleep apnea patients can have mouth guards that are custom made specifically to treat their condition. This can be an alternative to a CPAP machine, and can be more comfortable, to boot. It keeps your air passageways wide open and clear by stabilizing your throat and holding it in the proper position.

Cpap Machine

TIP! Sleeping on one of your sides when you have sleep apnea can help you sleep better. Sleeping on your back does not allow enough air to get into your airways.

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. Going to bed with a CPAP machine humming away is certainly an adjustment that can be a challenge for some. However, you must use your CPAP a minimum of four hours for it to be effective. Using it for the minimum of four hours a day will allow yourself to slowly transition to full time use.

TIP! A diagnosis of sleep apnea usually involves your personal and family medical histories, as well as a comprehensive physical examination. Sleep studies may be suggested and your doctor might refer you over to a type of sleep specialist that can diagnose and treat your symptoms.

To fight sleep apnea, try to eat a healthy diet. Many people may be surprised how much a poor diet plays in the symptoms of sleep apnea. Research has proven that those who consume low quality food demonstrate more severe sleep apnea than even overweight folks who eat healthy.

TIP! Your doctor might ask you to write down when you sleep and wake. You would record your total hours of sleep each night, as well as symptoms that occur.

Sleep on your side if you want to avoid sleep apnea. When you sleep on your back, the airways get obstructed due to the throat and nasal passages being more prone to obstruction. Be sure to go to sleep sideways and find out if that helps you to sleep tonight.

TIP! Sleep apnea symptoms can be worse if you also have allergies or other sinus related issues. Having sleep apnea means you already struggle to breathe during the night.

When you have sleep apnea you can find out about it from tests your doctor will run. Sleep studies may be included in the equation, and it may be necessary to involve a sleep specialist.

Sleeping Pills

TIP! Don’t go to sleep on your back if you have sleep apnea. Most sleep apnea patients spend the night on their backs and that can interfere with the airways.

Do not take sleeping pills if you have sleep apnea. One of the effects of sleeping pills is that they constrict your throat, which only exacerbates sleep apnea. This can be deadly when combined with sleep apnea. Sleeping pills are a bad idea.

TIP! Avoid heavy drinking when sleep apnea is a problem. When you drink, the alcohol causes the muscles in your throat to relax, which will impede your airway and cause snoring.

Obesity is sometimes the root cause of sleep apnea. People who are overweight or have a larger than normal neck circumference may be prone to sleep apnea. If you shed some pounds you will see that your airways will not be as constricted.

TIP! Some research studies have pointed to throat excercises reducing the severity of sleep apnea. Your muscles become stronger with these exercise, making the airways less likely to collapse.

While you should always see your doctor to be diagnosed with sleep apnea, there are self-help options you could try. Quitting smoking and losing weight are great for anyone, but are even better for sleep apnea patients. You should stay away from alcohol, anything caffeinated and even heavier meals within the hours leading up to bed time.

TIP! Do not drink any alcohol immediately prior going to bed. Alcohol relaxes your throat muscles which makes it hard for air to get through.

If you do tongue exercises you will allieviate sleep apnea symptoms. If you press your tongue up and hold it there for a short period of time, it will help. Doing this strengthens your tongue and the connective throat muscles; this in turn makes them less likely to relax at night and constrict your breathing passages.

Cpap Machine

TIP! Learn how to play a wind instrument. Playing a flute, clarinet, or other wind instrument can help your sleep apnea.

It is fine to get a CPAP machine, it’s natural for sleep apnea sufferers. Let people know that you need it, and do not feel self-conscious about using it in front of your friends or partner. Remember that your CPAP machine was prescribed by your doctor to help you. If those in your life are not supportive of this, perhaps you should seek more supportive friends and acquaintances.

TIP! Surgery may be recommended if the symptoms of sleep apnea is the result of excessive amounts of tissue in airways or throat. A procedure known as UPPP can remove the tissue, enlarging your airway.

Getting natural, restful sleep is much too vital to your overall health and well-being for you to leave a condition like sleep apnea untreated. Use this article as a guide to help you get your sleep apnea under control and get the sleep you need.