Life devoid of good sleep is hard; you already know this pretty well if you are afflicted with sleep apnea. Thankfully, there are many methods available which you can use to help get a handle on the sleep apnea and begin to get a good night’s sleep. Reading this article is only the beginning.
Strengthen your throat and jaw with some basic exercises. Developing these muscles should reduce the symptoms of sleep apnea. You can exercise your throat and jaw by simply pulling your tongue or practicing some very simple breathing exercises. The goal is to train you to breathe differently and hopefully make your sleep apnea disappear.
It may sound silly, but taking up a music instrument may improve your sleep apnea. When subjects in Germany were taught to play the didgeridoo, their sleep apnea symptoms were reduced. The researchers believe that practicing the instrument improved the tone of the muscles in the upper airway, which are responsible for airway dilation.
Make sure that the mask you use on your CPAP machine fits properly. Often, people will stop using their CPAP because the mask does not fit right. If your mask is uncomfortable, try getting a different mask. There are many different masks available, so choose one that fits right and is comfortable to use.
Do not take sleeping pills if you suffer from sleep apnea. These pills are not recommended if you suffer from this condition because they relax the muscles of your throat. Skipping them can actually help you get a better night of sleep because your apnea symptoms are not aggravated.
For the sleep apnea patient using CPAP treatment, the wide range of options in machines and masks can seem overwhelming. The key to selecting the best equipment for your needs is to test out the various models yourself. Your Durable Medical Equipment (DME) provider should have a variety of masks and accessories available for you to try out. Don’t settle for the “standard” company mask. Insist on viewing several and being fitted properly. Comfort and good fit are key to successfully adjusting to CPAP treatment.
If you sleep alone, you might have a hard time determining if you suffer from sleep apnea. You can remedy this problem by setting up a recorder that can film you while you’re sleeping at night. The video needs audio too so that the doctors can hear the noises you make.
There are known risk factors for sleep apnea. Some of obstructive sleep apnea risk factors are being overweight, a smoker, male, related to someone with sleep apnea or being Hispanic, Black, or a Pacific Islander. If you have one or more of these risk factors, you are more prone to being diagnosed with sleep apnea.
If you use a CPAP machine, make sure the mask fits well. Most people who quit using their CPAP machine usually say it is because the machine is uncomfortable. There are a number of different masks available, so you are not forced to use one that causes discomfort. Try out many different styles to find the right one.
Avoid any type of drugs or alcohol if you are experiencing any type of sleep apnea. Drugs and alcohol will slow down your respiratory system, and that is known to be one of the causes of sleep apnea. If you are struggling with this issue, try to get some professional help to overcome these addictions.
At bedtime, elevate your head using pillows. This will allow your airways to remain open as you sleep, and will reduce sleep apnea. Just make sure that your neck and back are comfortable so that you are not causing any pain in these areas while you are trying to help your sleep apnea.
When going on long trips, inform the airline that you need to take your CPAP machine if you use one. Many airlines are accommodating and will seat you in an area that has enough space where you can properly use the machine. Make sure you bring a power adapter if you fly on a foreign airline.
If you consume alcohol or smoke, this could be the underlying cause of your sleep apnea symptoms. Meanwhile, smoking causes the swelling of the airways; alcohol does the complete opposite and relaxes them too much. If you want to be able to sleep well each night, limit or quit smoking and/or drinking.
One way to reduce problems with sleep apnea is to start playing a wind instrument. These types of instruments will actually train your muscles in your upper airways, which are the muscles needed to control airway dilation while you are sleeping. Not only will you sleep better, you will also have a new skill to show off!
Sleep apnea is caused by a blockage when you are sleeping, that results in a cessation of breathing. In order to address this, you can buy an over the counter nose strip. This will help ensure that your airways are open for the duration of your sleep, and as such you will not be affected by sleep apnea.
People who have sleep apnea usually sleep on their backs. If you are one of these people, try a different sleeping position to get some relief. You can significantly reduce your sleep apnea symptoms by not sleeping on your back and falling asleep on your side.
If you take sedatives or sleeping pills and suffer from sleep apnea, discontinue these medications. Many of these medicines relax your muscles, including those in your airways. This leads to an increased likelihood of sleep apnea. If you are having trouble sleeping, talk to your doctor about other options that will not affect your breathing.
Life hands us enough challenges as it is, we don’t need to be further burdened by compromises in sleep quality and duration! You can start getting a good night’s sleep as early as this evening by applying some of the tips you learned in this article.
