Do you find yourself waking up in the middle of the night for no known reason? If you live alone you may not know what is happening, but if you sleep with a loved one, they can probably tell you that you are snoring or experiencing sleep apnea! Keep reading to learn how to deal with this ailment.
Some people have problems using the CPAP machine to deal with their sleep apnea. The best advice is to stick with it. It is not a cure, but it does treat your sleep apnea. If you stop using it, you still have sleep apnea, so you need to keep using the machine regularly.
Avoid using sleeping pills and do not be tempted to consume alcohol before bedtime. Both sleeping pills and alcohol are sedatives, which can interfere with your breathing, as they cause your throat muscles to relax. You should also avoid other types of sedatives, including some prescription painkillers and many street drugs.
Avoid drinking alcohol. Getting buzzed or drunk causes your airways to relax too much. If someone goes to sleep in a drunk state, you can hear the effects from their deep snoring. In someone who already suffers from sleep apnea, it can be very dangerous. Avoid alcoholic drinks to sleep safer.
Do you always sleep on your back? Try sleeping on your side instead. When you sleep on your back with a head propped on a pillow, your airways get narrower. Go to sleep on your side and use cushions to prevent yourself from rolling in your sleep. Your airways should remain open as long as you are on your side.
Inform a friend or family member of your condition. Sleep apnea can be life threatening. It can also cause complications when combined with other conditions. Inform those around you of your sleep apnea. If the worst occurs, they will be able to pass this information along to a medical professional during an emergency.
Make a sleep schedule and keep to it. By sleeping at regular intervals and times, your body gets used to a pattern and takes advantage of it. If you are not getting quality sleep on a regular basis, your sleep apnea may worsen. Make sure to go to bed at a similar time every day and try to sleep a fixed amount of hours.
Sleep with just one pillow at night. If you use very thick pillows or many pillows, you may end up sleeping at an odd angle that hurts the free flow of air through your airways. As a result, you may find it more difficult to breathe normally. Because of this you should only use one pillow for easier sleeping.
Your doctor should make a certain diagnosis of your sleep apnea, but there are ways you can help yourself too. Losing weight and stopping smoking are always good, but are especially so for those who suffer from sleep apnea. If it is within a few hours of bedtime, stay away from caffeine, alcohol or a heavy meal.
An excellent way to reduce the symptoms of sleep apnea is to prop up your head and body. If you can get your head at least 4 inches off of the mattress or elevate your torso from the waist up, you will reduce your symptoms. Try using a foam wedge or cervical pillow when sleeping to do this.
Try to slim down. Sleep apnea is exacerbated and sometimes even caused by obesity. Try losing enough weight to shift your BMI from obese to just overweight or even healthy. People who have lost weight have improved their sleep apnea symptoms, and some have even cured their sleep apnea completely.
One great tip for people who sleep with an apnea sufferer is to use a white-noise machine. While this won’t target the problem at all, it does at least help the partner to get a good night’s sleep. Remember to use the same sound every night in order to sync the noise with relaxation.
If you have sleep apnea and use a CPAP machine at night, consider using saline nasal spray. The continuous airflow being pushed through your nose every time you sleep can cause your sinuses to dry out. Keep them hydrated by using two pumps of saline nasal spray in each nostril morning and night.
Believe it or not, it has been scientifically proven that your sleep apnea can be tied to your weight. In a recent study, it was proven that people who have lost at least 25 pounds relieved their sleep apnea symptoms. This drastic slim down should be taken slowly, over the course of at least one year.
Taking the time to exercise your jaw and stick out your tongue may seem like children’s play. In a recent scientific study, people who performed jaw and tongue exercises daily were able to relieve some of their sleep apnea symptoms. It may not work for everyone, but could be worth a try for a good night’s rest.
Many people simply lay down whenever they feel about it, and then complain when they aren’t sleeping well. The human body is based off of routine, so it is greatly beneficial to go to sleep and wake up at the same time each day. This can even help with snoring and apnea issues.
If your sleep apnea is caused by misalignment of your jaw, which results in the narrowing of your airway, you may benefit from visiting a doctor. A doctor can look at the alignment and suggest a night mouth guard that will force your airways to stay open while sleeping by holding your jaw in proper alignment.
When you have been diagnosed with sleep apnea, you may initially worry that you will never sleep well again, but that need not be true. By following these tips you will be on the path to a great night’s sleep once again. This is important not only for you, but also for any loved ones who sleep nearby.
