Even a small case of sleep apnea can cause big problems; nobody needs to go through their day on compromised sleep! If you suffer from sleep apnea, you know how challenging it can be to endure. The following article is written to enlighten you about some of the remedies and coping mechanisms for sleep apnea.
Check if a corrective device can help alleviate your sleep apnea symptoms. Having an overbite, an undersized jaw or a recessed chin can cause your airway to be more narrow because of how your jawbone is set. These devices help create proper alignment of your jaw while you sleep, opening up your airway more. As a result, you experience fewer sleep apnea symptoms.
Stop smoking. Smoking cigarettes is bad for you for many different reasons. Smoking can also cause sleep apnea. It isn’t just bad for your lungs; it can also cause your upper airway to swell. This can make it difficult for you to get the breath that you need at night.
Exercise your neck and throat. Sleep apnea is caused by your throat becoming obstructed as you sleep. By strengthening the muscles in your neck, throat, and jaw, you can help your muscles withstand the pressure. Spend a few minutes every day performing exercises designed for the jaw and neck area.
Keep your bedroom in prime shape for sleeping. Insomnia and sleep apnea are often connected. This makes keeping an environment in which you sleep at the right temperature, lightness level and sound level important for helping you get a good night of rest. The right environment also means leaving your stresses outside the bedroom to ensure you are relaxed enough to fall asleep.
Try to keep a sleep schedule if sleep apnea is an issue in your life. Sleep apnea already disrupts your rest more than it should. Do whatever you can to restore your natural sleeping patterns, and you will find that you can handle the apnea a bit easier. Setting regular times for both going to sleep and waking up is the most important thing to do.
Bring your medical ID every you travel with your CPAP device. If tragedy strikes, it will be important for help to know you require the assistance of a CPAP machine. Your ID should clearly state all information relevant to your sleep apnea, including what pressure level setting you use for your CPAP.
If you are concerned your snoring may be sleep apnea, try keeping a sleep diary. You would keep a record of the hours you sleep, how many times you wake at night, and whether you feel refreshed the next day. Also, if you have a bedmate, ask them if your snoring is loud and frequent and if you exhibit any gasping or choking sounds.
On easy way to help limit your sleep apnea is to stick to regular sleeping hours. When you stick to a sleep schedule that is steady and consistent, you will be more relaxed and sleep much better. Apnea episode frequency will be greatly reduced if you can get plenty of sleep every night.
It’s important to take responsibility to lessen the things that can cause sleep apnea. Some things you can’t help, of course. On the other hand, certain risk factors, such as being fat, smoking cigarettes, and drinking alcohol, are entirely under your control.
If you suffer from sleep apnea, and you use a CPAP, check with your doctor about a heated humidifier. Moist, warm air can be an effective way to make sure that you use your CPAP machine by making it more comfortable. A lot of modern CPAP machines have a humidifier on them; ask your doctor about it.
Quit smoking. Not only is it a good idea to quit smoking for your health in general, but it will also help with your sleep apnea. Smoking affects your lungs and respiratory system, causing your airways to swell and exacerbating your sleep apnea. By quitting, you allow your airways to return to normal and as an added bonus, you’ll also save a ton of money!
Sleeping on your side instead of your back can help you with your sleep apnea by straightening out your breathing passageways. If it is hard for you to make the adjustment, try using a wedge pillow to keep you on your side. Furthermore, only use one pillow to prop your head.
Getting used to a CPAP machine takes some time. If your doctor prescribes this treatment for your sleep apnea, get used to the machine by trying the mask on during the day, gradually wearing it for longer periods each time. This allows you to get comfortable with the machine, so you will be able to sleep with it.
Make sure that if you suffer from sleep apnea, you are getting enough sleep. Not sufficient sleep will not only lessen your chances of finding a sleep apnea cure, but will bring on insomnia. Try to relax yourself before going to sleep each night and avoid thinking too much about things that worry you.
Find a bed time ritual that works for you and stick to it. If there are certain things that you can do that bring on a healthy sleep, then continue to do them. You may find that an extended bath mellows you out or reading helps relax you to sleep. Anything that you can find that works should be part of your nightly ritual.
If you have insurance and suffer from sleep apnea, call your insurance company and ask if they will cover the cost of a sleep apnea machine. As a general rule, most companies that cover the cost of the machine will also cover costs for any replacement parts that you will need.
Hopefully this article has given you some very useful advice on controlling sleep apnea. Life is miserable when you haven’t gotten sufficient sleep and when it happens too often, everything suffers. Take the necessary steps to get control of your sleep apnea now with the tips from this article and finally get the sleep you deserve!
