Techniques To Help You Cope With Sleep Apnea

TIP! Try quitting smoking and drinking alcohol if you have sleep apnea. Both of these bad habits can cause the airway muscles to relax, which makes you snore and adds to the symptoms of sleep apnea.

Do not be scared if you find out you have sleep apnea. Even though there are serious consequences to your health from sleep apnea, you can treat the situation and lead a full life. For the best results in beating sleep apnea, you need to learn more about it. Read on for more information.

TIP! Aside from the obvious reasons that losing weight is important, if you have sleep apnea, it’s vital that you lose weight. Research has shown a clear link between sleep apnea and obesity.

Avoid drinking alcohol very often. Consuming alcohol causes your muscles to relax too much. Although many people desire this side-effect of alcohol, it is not beneficial to people with sleep apnea. Your throat muscles may be affected, causing breathing difficulties. If you do drink alcohol, avoid drinking it 3 hours before bedtime.

TIP! Some people believe that you can strengthen you upper airway muscles by playing a musical instrument belonging to the woodwind family. Regular playing of the didgeridoo has been found by German scientists to strengthen the muscles of the upper airway.

Do your best to sleep off your back and on your side. Most people who have sleep apnea realize that they have been sleeping on their back too much. Sleeping flat on your back may cause your throat and mouth tissues to obstruct your airways. Breathing is a lot easier for your body to do when you are on your side. You may want to prop yourself up with pillows so you stay on your side.

TIP! The most common way for a physician to diagnose you with sleep apnea is to conduct a physical examination and investigate the medical histories of you and your relatives. In addition, sleep studies could be performed.

Sleeping pills are not the answer if sleep apnea is your problem. They can cause muscles in your throat more than usual due to the relaxation it causes. These pills can become very dangerous if you have a bad case of sleep apnea; even though you might be tempted to use them to stay asleep, this is definitely not a good solution.

TIP! Use only one, regular-sized pillow to sleep at night. Using more than one pillow, or one that is too large, can make you sleep in an odd position.

Your doctor may suggest keeping a sleep journal to help pinpoint if you have sleep apnea or not. Keep track of how long you are able to sleep at night, as well as anything else related to your sleeping process. Ask others in your home to let you know if you snored, woke up without realizing it due to your snoring or if you moved a lot in your sleep. This type of data can help your doctor diagnose the issue.

Sleep Apnea

TIP! Left untreated, sleep apnea may get progressively worse. Some treatments work better for different people.

Be sure to treat allergies and sinus issues right away if you suffer from sleep apnea. You might have trouble breathing during the night because of sleep apnea. You don’t need to deal with anything that will affect your breathing when you sleep. Keep your airway clear by clearing your nostrils before you go to sleep.

TIP! Getting a CPAP machine is no cause for concern or embarrassment. Inform people about it, and let them know that it is no big deal.

Consider trying devices that reduce snoring. Sleep apnea occurs when air passages are totally obstructed, but snoring is the result of majority closure where air still gets through what is left. One of these devices, therefore, targets both of these situations. Your sleep apnea may benefit from the use of a stop snoring device.

TIP! Many people who have sleep apnea make the mistake of sleeping on their backs. You would be better served by laying on your side during sleep.

Lower your risk for sleep apnea. Be aware that certain risk factors, like gender and genes, cannot be changed. However, things like quitting smoking and drinking are within your control, and there’s no excuse for continuing these detrimental behaviors.

TIP! If you become anxious about your sleep apnea, try taking a hot bath every night before bedtime. The warm water will relax and soothe your muscles.

Anyone who has sleep apnea should avoid laying on their back during sleep. When you sleep while laying on your back, your airway can become compressed, preventing a restful night of sleep. Do what’s necessary to sleep sideways, even if you have to use pillows or other items to force the issue.

TIP! Those who suffer from sleep apnea may need to consider a simpler solution for their problem. Choose a time to go to bed every night and stick to that schedule.

Throat exercises can help strengthen your muscles and fight sleep apnea. When you strengthen the muscles around the airway, you are helping make them much less likely to collapse. For instance, place your tongue on the top of the inside of your mouth and keep it like that for about three minutes. Do that every day for best results.

TIP! Don’t sleep on your back. Lying on your back when you sleep makes it easier for your airways to become blocked.

If you don’t take care of your sleep apnea it can be very detrimental to your overall well-being. However, you should take comfort in the knowledge that a number of treatment methods exist and work. Take the information you’ve learned from this article, discuss it with your doctor and then apply it to your life to ensure that you stay fit and healthy.