Do you often wake up after 8 hours of sleep feeling drowsy? If this has happened to you several times then you may be suffering from something known as sleep apnea without knowing it! If this is true for you then the best thing to do is read this article for information.
If you have sleep apnea and cannot break the habit of sleeping on your back, try sleeping in a t-shirt with two tennis balls sewn into the back. Making this sleep shirt is a simple project to do at home, and it can help to break you of sleeping on your back. Every time you try to roll over on your back in your sleep, the tennis balls will remind you to roll back onto your side.
Try to avoid sleeping pills. Similar to alcohol, a sleeping pill will relax the muscles in your throat. They can also contribute to a large variety of things that are problematic to those who suffer from sleep apnea. Consult with your practitioner to see what you can do to get to sleep without putting your breathing patterns at risk.
If you can, sleep on one of your sides. Sleeping on your back is attributed to a lot of people who suffer with sleep apnea. Sleeping flat on your back may cause your throat and mouth tissues to obstruct your airways. Avoid sleeping on your back and go on your side to make breathing easier. Put a pillow on your side if you always find yourself moving around during sleep.
If you have to use a Continuous Positive Airway Pressure (CPAP) machine, you may find it hard to get used to at first. It is important that you do not quit using the machine, though. Focus on the benefits of the machine rather than the inconvenience. It will make life safer for yourself and others. Daytime sleepiness caused by sleep apnea is a major risk factor for car accidents, for instance.
Eliminate or reduce your alcohol consumption to reduce your sleep apnea episodes. The relaxation that results from alcohol use can cause you to breathe less deeply and may also increase the likelihood that your upper airway will collapse. If you can’t refrain altogether from alcohol, make sure that you don’t drink for at least 3 hours before bedtime.
Do not lie on your back when you sleep if you have sleep apnea. Most people who have sleep apnea are back sleepers, which means that their airways constrict easier. If you keep turning on your back, position several pillows behind your back to help keep you on your side.
One method you can try to improve your condition is to strengthen your throat muscles. Sleep apnea results from breathing obstruction due to your soft tissues in your throat collapsing. When your muscles get stronger, chances becomes less that they will collapse and cause a blockage in the airways.
A great way to know if you are experiencing severe apnea is to keep a sleep journal. Write down all the times that you wake up in the night and also record how you feel in the morning. This will help you to have a record to see your progress.
If you have sleep apnea, and you have to have a sleep study, considering taking your pillow from home with you. It can be very difficult to sleep in the sleep lab. You are in an unfamiliar place in a strange bed. You have lots of wires, and electrodes attached to you. Having your own pillow can help to relax you and make it easier to fall asleep.
For those individuals that suffer from sleep apnea, sometimes the position that you sleep in can make a difference. Try sleeping on your side. Many times when people sleep on their backs, their tongues can block the airways making it harder to breath, and causing sleep apnea symptoms to appear.
The way you sleep can play a big role in the amount of sleep apnea episodes you suffer from. Sleeping on one’s side or stomach will go a long way toward making for easier breathing with sleep apnea. If you must sleep on your back, elevate your head and the top half of your body slightly. An even better idea is to lift the top part of the bed by about four inches, if you can.
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!
Prop up your upper body while you sleep. If you have an adjustable bed, raise the head of the bed about four to six inches. If you have a standard bed, purchase a body or a special cervical pillow to keep your upper body raised while you are sleeping.
Avoid sleeping pills and cold medicines if you suffer with sleep apnea. Taking anything that makes you drowsy will also relax the muscles of the airway passage and this can cause blockages and interruptions. Try getting into a solid routine that will prepare your mind and body for sleep instead.
If you have think you might have sleep apnea or already suffer from snoring, try to use some over the counter nasal strips. These small strips attach to your nose with adhesive, lifting open your nasal passages. If your sleep apnea is related to a nasal obstruction, the strips may improve the quality of your sleep.
Now that you know about sleep apnea you can analyze your situation to see if that is what is happening to you. By following these useful tips you can turn a horrible night’s sleep into a great, peaceful rest. Remember to enlist the help of loved ones when you are dealing with this issue.
