Sleep apnea could be getting in the way of you getting solid sleep, but don’t let that happen for much longer. It’s difficult (not to mention unhealthy!) to struggle through life without getting proper, natural sleep. Read the below article for some tips on how you can improve your sleep apnea symptoms so that you can sleep better.
Stopping bad habits may help with your sleep apnea. Smoking and drinking are some of the biggest offenders. Drinking affects the respiratory system. Cigarettes can hurt your lungs, possibly even causing lung cancer. Letting these habits go can reduce your symptoms and make sleeping easier.
If you are overweight, lose some weight. There is evidence that sleep apnea is correlated with obesity. It also stands to reason that losing just a little weight can dramatically improve your condition and your health.
Taking up a musical instrument (especially a wind instrument) can have a positive effect on your sleep apnea. Researchers in Germany have found playing a didgeridoo can make your throat muscles stronger. The muscles have a large impact on how well you breathe. Due to this, regular play can translate into good sleep at night.
If you’re using a CPAP, use it a minimum of four hours nightly. Sleeping while using a CPAP can be difficult to adjust to at first, but it is not impossible. If you want your treatment to work, it is essential to use your CPAP for at least 4 hours every night. Starting at just four hours per session can help you ease into adjusting to your CPAP.
Don’t drink a lot of alcohol. Alcohol causes your muscles to relax. While this might often be a desirable side effect of drinking, it can also cause sleep apnea. Like the rest of your muscles, those around your throat and airway relax under the influence of alcohol, making it harder for you to maintain a proper air passage. Reduce the frequency of your alcohol if you do continue to use it, and never drink close to bedtime.
Sleep apnea has the potential for being a very serious disorder. If you find you have some of the symptoms, talk to a physician as soon as you can. After the diagnosis, you may be asked to take a sleep test, either at home or at a facility that specializes in sleep disorder testing.
Swear off sleeping pills. They can relax your throat muscles, making it hard to get enough air when you sleep. Having a bad sleep apnea case could make these pills a dangerous option. It may be tempting to use these pills to sleep better, but it’s not worth the risk.
In order to make a proper diagnosis, your doctor may have you maintain a sleep journal. In it, you’ll be expected to log the hours you sleep nightly, any symptoms you may feel and the overall quality of your sleep. Ask your partner for more specific information on how loud your snoring is, the quality of your breathing and even how restful you were. This diary will help a medical professional see patterns in your sleep habits.
Bring your CPAP along with you if you’re going to the hospital. Your CPAP and your mask should be with you for both planned stays and trips to an emergency room. It will be a lot easier and more comfortable if you bring yours instead of using one at the hospital. Doing so will make your hospitalization easier because you can continue to do your CPAP therapy.
Try and lose weight because it will help you deal with sleep apnea. If a person has a neck circumference of 17 inches or more, they are more likely to develop sleep apnea. Losing some weight can help improve the amount of air you can take in.
You can curtail the symptoms of this affliction by doing tongue exercises. One simple exercise is to put your tongue against the roof of your mouth and hold it there for a couple of minutes. Like other exercises for the body, muscles in the tongue and throat will be strengthened and therefore remain tighter while you sleep.
If you have sleep apnea, or if you simply snore at night, try learning to play a wind instrument. Not only will it be soothing for you, but in a trial study in Germany, it showed that a wind instrument can relax the symptoms of sleep apnea. This new craft will help you keep control of your airways.
You can not short yourself when it comes to sleep. Do what you must to rest enough and rest well. Use these suggestions to help you develop a plan for getting the restful sleep that you need to be your best.