If you routinely have a headache and feel irritable in the morning when you awake, then this might be a sign of a more serious problem. Does your snoring regularly attract comments from your relatives and friends? If you experience these symptoms, you may well have a condition known as sleep apnea. Sleep apnea is very dangerous, so start finding a treatment regimen immediately.
There are some bad habits that should be stopped because they make sleep apnea worse. If you smoke and drink, you are almost sure to suffer from sleep disturbances. Drinking affects the respiratory system. Smoking can create carcinogens inside of your lungs, which can damage them later on. Getting rid of these bad habits can help to lessen the frustration that sleep apnea brings.
A common reason for sleep apnea to occur is increased weight. In this case, a person suffering from sleep apnea needs to lose this excess weight. A logical weight loss program that includes a restrictive, yet healthy diet together with a sensible exercise routine is necessary. Some studies suggest that limiting carbohydrate intake can lead to weight loss, as well.
Do you regularly smoke cigarettes or drink alcohol? Quit these terrible habits. These items can harm your airways. Smoking can cause your airways to swell up while alcohol will make your airway more relaxed, which can cause sleep apnea. If you are having trouble quitting either of these habits, at least try to abstain in the few hours before bedtime.
Your doctor may recommend a mouth guard to help ease the breathing problems associated with sleep apnea. You may have a naturally narrow breathing passage, small jaw or recessed chin that can amplify the effects of sleep apnea. You can get better rest if you wear a custom mouth guard that aligns your jaw properly.
You should know that aside from helping you to lose weight, healthy food can also help to lessen sleep apnea symptoms, too. It may surprise you how much eating poorly can affect your sleep apnea symptoms. It has been shown through many studies that people who eat a poor diet usually suffer with worse sleep apnea than someone who is just overweight but manages to still eat somewhat healthier.
Going to bed on your side can be something you can do to help you get better rest if you have sleep apnea. Sleeping on your back can obstruct your airways and cause apnea. Be sure to go to sleep sideways and find out if that helps you to sleep tonight.
Try out other options besides sleeping pills. Sleeping pills can cause just as many problems with your throat as alcohol consumption. They can also make other problems associated with sleep apnea worse. Discuss alternative methods for getting to sleep without altering your breathing with your physician.
Lie on your side when you sleep. A lot of people who have sleep apnea are back sleepers. When you lay on your back during sleep, the tongue and soft palate shift to the back, which obstructs your airway. Try to sleep on your side to avoid that. If you think you might roll over anyway, try a wedge pillow.
It’s vital that you don’t use any type of sleeping pill when you suffer from sleep apnea. Sleeping pills can make your throat relax which prevents your airways from functioning properly. 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.
Tongue exercises are useful in reducing sleep apnea. One simple exercise is to put your tongue against the roof of your mouth and hold it there for a couple of minutes. Your tongue and throat muscles will become stronger by doing this, making it less likely that your airways are blocked as you sleep.
A CPAP machine can assist you in sleeping if you do have sleep apnea. Warm, moist air will make you more comfortable at night and allow you to sleep well. Many CPAP machines come with built-in humidifiers now, so see if your doctor can prescribe one of those for you.
A major factor of sleep apnea is how you sleep. Sleeping on one’s side or stomach will go a long way toward making for easier breathing with sleep apnea. Elevate your body by placing a foam wedge under it. Or, if you can, raise the top of your bed by at least four inches.
Let the airline company know far in advance when you plan on traveling and you have to take your CPAP machine with you. Most carriers will make sure they seat you with plenty of room to accommodate your machine. You should always tote a power adapter when you are visiting a foreign country.
There are many simple remedies available to anyone who is dealing with sleep apnea. Stick to a regular, set schedule and go to bed at the same time each night. Make your bedroom comfortable to sleep in. Insomnia is a real danger if your sleeping arrangements are sub-par.
Sleep apnea is an issue of the throat, not your nose. So, if you can strengthen your throat muscles, you can actually reduce your problems. If you are interested in learning more about how to strengthen your throat, there are dozens of quick exercises that can be done.
Many individuals afflicted with sleep apnea sleep on their back. If you do this, you might want to start sleeping on your side, instead. Sleeping on your sides helps keep your airways straight, which reduces apnea during sleep.
Surgery can be performed to remove any excessive tissue which is causing the blockage that causes your sleep apnea. UPPP (uvulopalatopharyngoplasty) is a surgical procedure that is done to clear airways of extra tissue and matter, maximizing the space within and probably taking care of the problem. Along with other throat tissue, you will have the added bonus of having your tonsils removed!
Sleep apnea may be quite a serious condition and can be hazardous to your health in ways, but it is treatable. The tips you’ve just read can help you when trying to find relief. If it doesn’t work, speak with a doctor about other options.