Are you or your partnered troubled by a lack of restful sleep; or are issues with snoring keeping you awake? You might have to come to the conclusion that you have sleep apnea. While sleep apnea is something that should never be ignored, it can be treated easily and usually without anything invasive. Continue reading so you can learn how to get the sleep you deserve!
Losing some harmful vices to fight off sleep apnea. Smoking cigarettes and drinking alcohol are a big problem for people who have sleep apnea. Drinking helps depress your respiratory system, causing breathing issues. Smoking can cause swelling in the throat, which also restricts the airway during sleep. Eliminating these habits is going to help alleviate sleep apnea symptoms.
A reason that a lot of people have problems with sleep apnea is due to excessive weight. Losing even a few pounds can make a big difference. The best way to lose weight is to become physically active with exercise at least four times per week and eat less food calories than are burned off each day by activity. Cutting out white carbs such as white rice, pasta and sugar is one step that many people use to lose weight.
Do you occasionally drink or smoke? Eliminate these unhealthy habits. They may hurt your air passages. Smoking can actually swell your airways while alcohol can overly relax them; each causes sleep apnea. If losing these habits is not possible, then at least limit yourself before going to bed.
Start playing a wind instrument to alleviate your sleep apnea symptoms. Researchers around the world have implied that the musical instrument, the didgeridoo, can be used to make airway muscles stronger. These muscles are responsible for the strength of your airway passage and its ability to dilate. Regular playing can significantly reduce the occurrence of the symptoms of sleep apnea by allowing these muscle to function properly and letting you get a peaceful night’s rest.
Sleep apnea sufferers often benefit from laying on their side during sleep. Sleeping on the back can cause air passages to constrict. Make a point of falling to sleep on your side and see if that doesn’t alleviate some of your sleep apnea symptoms tonight.
If you have been diagnosed with sleep apnea, avoid sleeping pills. Sleep medicines often contain relaxants which only make your airway more likely to collapse. If your sleep apnea is bad, these can prove a real risk. No matter how bad you want a good night’s sleep, these are not the answer.
If you use a CPAP, then ensure a medical ID is carried with you at all times. If you need medical attention, it’s crucial that others realize that you’ve got sleep apnea and that you use a CPAP. Your ID should include your use of CPAP and the pressure level at which your CPAP must be set.
If you suffer from sleep apnea and are planning a trip, it is important to plan on taking your CPAP machine with you. The effectiveness of the CPAP depends on nightly use, and if you have sleep apnea, it is essential to not miss even one night. This machine should have a travel bag with it. Use it to bring your CPAP machine with you, no matter where you are sleeping.
If what you are doing at home isn’t working well enough to help your sleep apnea, then you should consult with a doctor to explore some additional treatment options. Some people have poor luck with typical sleep apnea treatments, and resort to a surgical treatment that entails the removal of the adenoids and tonsils, or the enlargement of the airway.
Sleep with just a single, average-sized pillow each night. When you use an over-sized pillow or multiple pillows, it can skew your position. This may put you in a position that can adversely affect your breathing. So pick out a single pillow you feel comfortable with to sleep on at night.
Weight loss can be a big help for those that suffer from sleep apnea. Sleep apnea is more common in patients who are overweight and have a large neck circumference. Losing some weight can help improve the amount of air you can take in.
Consulting a doctor is important, but there are several options you can try at home. If you lose weight and quit smoking you will be able to combat sleep apnea. You will also want to avoid alcohol, caffeine or heavy meals within a couple hours of going to bed.
Do you feel relieved now that you know more about your sleep apnea now? Using this advice should help you get a good night’s sleep. It’s important to be patient. If one treatment doesn’t work, try another one until you find the solution. Give ample time to each to get used to them and see if they work.