Sleep is a magnificent thing, but to those who find it elusive, life can be brutal. We need quality sleep to have productive and healthy lives; sleep apnea causes severe interruptions in breathing that diminish sleep quality and your ability to function. Check out the following helpful tips to overcoming this serious problem.
Ask your doctor to recommend a good CPAP machine to treat your sleep apnea. The size of the machine and the loudness are both things that need to be considered. Some of these machines are really small and barely make any sounds at all. Your doctor can help you pick a manufacturer for a good quality machine.
If you are unsure whether or not you have sleep apnea, consider setting up an audio or video recorder next to your bed. When you review the recording, watch or listen for choking, gasping or other signs that you are not getting enough air as you sleep. Present your findings to your doctor if you suspect that you do have apnea.
Speak with your doctor about getting a mouth guard that will help alleviate the symptoms of sleep apnea. There may be genetic reasons you suffer from sleep apnea. Your airway may be naturally thin or your jaw may interfere with breathing during sleep. There are special devices which will align your jaw properly while also putting you in the best position while asleep, this results in you getting more rest.
It may be possible to reduce the problems you are having with sleep apnea by getting involved with a wind instrument. A German study found that didgeridoo playing gives you better motor control over your airways. You’ll have better control over your airway’s dilation and the stiffness of the surrounding tissues if you exercise these muscles. These are great reasons to take up playing this instrument and easing the symptoms of sleep disorders.
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.
Clear up your nasal passage before heading to bed. If you suffer from sleep apnea and have problems with a “stuffed up” nose, using a nasal spray or device can help clear your nasal airway. This is not a permanent solution, but one you can use when your apnea symptoms are the worst.
Try yourself to sleep on your side. If you fall asleep on your back, gravity can make it easier for your tongue and/or tonsils to fall back into your throat and obstruct your windpipe, causing apnea episodes. While it may be hard a first, as time passes, however, it will start to become second nature to sleep on your side.
Take the steps to find out if you actually have sleep apnea. Those who snore don’t necessarily have the disorder. If you have a sleeping partner, ask them questions about your actions during sleep. Do you stop breathing and gasp for air? That is a sure sign of sleep apnea.
Being overweight is a common cause of sleep apnea. If you suffer from this condition, losing weight can help you find relief. Talk to your doctor to find some safe and effective ways of dropping a few pounds. Doing so will also benefit you in many other ways as well.
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.
Certain tongue exercises can decrease sleep apnea symptoms. Press your tongue on the roof of your mouth, hold it there for at least three minutes. This will strengthen your throat and tongue muscles and reduce the chances of them relaxing while you sleep and blocking your airways.
When you get your sleep apnea diagnosis and the doctor gives you a CPAP machine, be determined to stick with CPAP therapy. It can be a real adjustment getting used to sleeping with a mask on your face every night. However, your life and health depend on it. So tell yourself this is not optional, and set your mind on making it work.
If you are drowsy, listen to your body. If you are not getting enough sleep at night because of sleep apnea, you are more likely to feel drowsy during the day. This indicates that your treatments are not effective. So, when you are feeling drowsy on a regular basis, consider visiting your doctor to re-discuss your treatment options and your current apnea treatment plan.
Did you know that blowing up a balloon has another benefit besides making your child happy? This is actually a great exercise to strengthen the airways for those that suffer from sleep apnea. Repeating this balloon inflation five times in succession is recommended to get the most out of this exercise.
If you suffer from sleep apnea, try chewing on both sides of your mouth! It may sound odd, but if you think about it, chewing works all of your jaw muscles, so balanced strength and functionality may lessen the airway problems associated with sleep apnea. You might also try specific exercises that work all muscles in the jaw and throat.
If you have been diagnosed with sleep apnea, one of the simplest ways to improve your condition is to cut back on the amount of alcohol that you drink, especially before bedtime. Drinking alcohol causes throat muscles to relax and block off your throat, making it much more difficult to breathe.
Deprivation of sleep makes a person miserable and reduces their ability to handle just about anything. Don’t suffer with sleep apnea any longer than you have to; put the advice of this article to work for you and start getting higher quality sleep that your body and your life really need.
