Sleep is one of the most basic elements of healthy living and if you’re suffering from sleep apnea, you are just not getting yours. It’s important to know what you can do about your condition and how to alleviate symptoms. Start by reading the helpful advice in the following article.
If you have moderate to severe sleep apnea, lose some weight. Being over-weight or obese can affect your breathing severely and can cause many health problems, including sleep apnea. Those individuals who lost at least twenty to twenty-five excess pounds saw a marked improvement in respiratory issues related to sleep apnea.
Get a CPAP mask that fits your face perfectly. If the mask that comes with your CPAP machine is too narrow or too loose, you will probably experience discomfort when you sleep and the machine might not work properly. Get a customized mask if you need to: the expense will be worth it.
Alleviate you sleep apnea by loosing weight. Many studies have demonstrated that sleep apnea can be significantly improved or even eliminated when patients slim down. You can go to the gym, join exercise classes or just get out and walk. Taking off the extra pounds will help you sleep more soundly.
Consider elevating the head of your bed if you suffer from sleep apnea. As you sleep, gravity is constantly pulling on your muscles and causing your airway to close. If you elevate the head of your bed a bit, the slight incline makes it easier for your body to maintain your airway when you are sleeping.
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.
Do not let sleep apnea ruin your relationship. If your partner has difficulties sleeping next to you because of your snoring or other symptoms linked to sleep apnea, communicate about the problem. be understanding and consider sleeping apart or getting a CPAP machine to reduce your snoring and other symptoms.
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.
If you have difficulties sleeping because of your sleep apnea, you should avoid driving or operating dangerous machines. If you do not get a good night of sleep, take public transportation instead of driving to prevent accidents and do not take a job in a factory or on a construction site.
If you smoke cigarettes and are suffering from sleep apnea, now is the best time to quit this habit. When you smoke, you are increasing the inflammation and the fluid retention in your throat along with your upper airways, and that will contribute greatly to sleep apnea. Once you quit, you should notice your symptoms start to lessen.
Did you know there are exercises that you can do to reduce your sleep apnea? Throat exercises are a great way to reduce the symptoms of sleep apnea. Try pressing the tongue against the floor of your mouth. Use a toothbrush to brush the tongues tops and sides. Repeat this exercise three times a day for five repetitions.
All sleep apnea patients can benefit from information found through the AWAKE Foundation. AWAKE sponsors support groups across the country that are dedicated to educating and informing the public on issues and treatment options related to sleep apnea. These meetings frequently showcase new equipment and mask options for CPAP patients, as well as updates on new trends in treatment. With chapters in most regional areas, AWAKE serves as a very effective support service for patients and their families to get sound and reliable information to improve their health.
Take the time to exercise your throat. Studies have shown that throat exercises can reduce sleep apnea symptoms by almost 40 percent. By practicing throat exercises daily, you can retrain your body to breathe in a way that prevents your sleep apnea. Although it may feel daunting to do the exercises daily, just envision how much more rested and energized you will feel after a good night’s sleep.
There are throat exercises that can help you get rid of sleep apnea. If you perform these exercises each day, your throat muscles will grow stronger over time, which means they will collapse less often while you are sleeping. A great example is to press your tongue against the top of your mouth, holding it there for three minutes, and releasing it. Do this exercise once each day.
Don’t take sleeping pills. You may feel like the answer to your sleep problems would be a pill to help you sleep, but it’s not! Sedatives and other sleep aids cause your muscles, including your throat muscles, to relax. Relaxed throat muscles are even harder to control while sleeping and are a danger to those who suffer from sleep apnea.
If you have a sleep apnea diagnosis, it is important to keep in contact with your doctor. Your doctor can give you the benefit of his or her medical expertise and help guide you towards the best treatments for your problem. You should go back to the doctor after you have tried any new treatment for a month so you can discuss how well it is working for you.
Hopefully, quality sleep will elude you no more, after having read the valuable tips in this article. Sleep apnea can be a very serious problem and with no remedy, you face a near impossible existence. Employ the advice you have learned here tonight and see a professional if you are not able to start getting the sleep you need.
