Clear Your Airway At Night With These Sleep Apnea Tips
A lot of individuals mistakenly think that waking each morning exhausted is unavoidable. It is true that sleep apnea affects many people who do not even realize they have it. The following article offers some great advice on sleep apnea.
You really need to do your best to lose weight if you have sleep apnea. Those who have sleep apnea typically have a neck circumference of 17 inches or more. This excess weight around the throat causes the airway to collapse more easily during sleep. Reducing your weight by even ten pounds can have a beneficial impact on your sleep apnea.
Try your best to lay off tobacco and nicotine products. Cigarette smoke can irritate your upper airway causing it to swell up, subsequently hindering your ability to breath during the night. Quitting smoking could therefore, significantly improve your sleep apnea symptoms and will also improve your body’s overall health and your feelings of well-being.
Sleep apnea is very serious. If you see any signs, go get yourself an opinion right away. With an official diagnosis, you will have to see a sleep specialist and possibly a home based sleep test with a portable monitor to fully assess the condition.
Doctors often recommend that sleep apnea patients consider treatment with a CPAP – Continuous Positive Airway Protection – mask and machine. The machine sends air through a hose to a mask covering your nose. The purpose is to help keep your airway open so you are breathing normally as you sleep. While the machine may initially seem a little foreign and uncomfortable, a great many patients adapt quickly and find they are getting much more restful sleep as a result.
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.
If you are a smoker, this may be making your sleep apnea more severe. When you smoke a cigarette, the airways in your nose become swollen, restricting the amount of air that you can breathe. Quit smoking if you can. If you can’t give it up entirely, don’t smoke in the evenings before bed.
Play a woodwind instrument. This will help to relax your body and mind while you are working muscles used in breath control. Exercising these muscles will make them stronger, thus, making them less likely to collapse while you sleep, which will improve airflow to your lungs.
You should adopt a healthy lifestyle and monitor your weight and blood pressure. Your doctor should be able to advise you on your diet and perhaps on a fitness program if you need to be more active. Living a healthy life should really help you reduce the symptoms of sleep apnea.
At bedtime, elevate your head using pillows. This will allow your airways to remain open as you sleep, and will reduce sleep apnea. Just make sure that your neck and back are comfortable so that you are not causing any pain in these areas while you are trying to help your sleep apnea.
Your sleep apnea can worsen from back sleeping, so try to sleep on your side. One way to keep yourself off your back while you sleep is to sew a pocket into the back of your pajamas and tuck something lumpy into it (a tennis ball is ideal). The discomfort of the ball will keep you from staying on your back as you sleep.
Part of treating sleep apnea is working on exercises that open up the airways to get more air in. A great way to do this is by playing wind instruments, like the clarinet or the flute. Consistently doing this strengthens the throat muscles and opens up the airways as well.
One way to determine whether or not you may have sleep apnea is to have your partner report what they see, hear and feel during the night. While you might not notice yourself waking up, your partner may hear you snoring, tossing and turning, or gasping in the wee hours.
If your sleep apnea is severe, consider asking your SO if they need a separate sleeping area. Your condition shouldn’t be depriving them of sleep as well, but most partners of sleep apnea sufferers complain of frequent complications due to insomnia. Think about how separate sleeping arrangements could benefit someone you care about.
When dealing with sleep apnea you never want to drink alcohol right before going to sleep. Alcohol relaxes the muscles in your throat and may put you into a very deep sleep. This does not mean you have to quit drinking altogether; just try not to have any before bed.
If you think you suffer from sleep apnea, get an official diagnosis from your family physician. There is no room for guessing when it comes to getting a restful night’s sleep. Give your doctor all of your symptoms so he can properly diagnose you.
Nasal strips may help lessen your symptoms of sleep apnea. These types of strips i.e. Breathe Right may be able to open your nasal passages. Remember that clogged nasal passages may not be your reason for sleep apnea problems, but these over-the-counter nasal strips may help you relieve or lessen symptoms.
Throat exercise will strengthen the muscles in the throat, keeping them from collapsing during the night. Try pressing your tongue against the roof of your mouth, then hold it there for two or three minutes. You can also use a balloon. First take a deep breath through your nasal passages, then inflate the balloon as much as possible. Repeat this five times. These exercises will strengthen your airway muscles.
If someone close to you, or even you yourself has struggled with sleepiness, go talk to a physician right away. There is no reason to suffer needlessly without a diagnosis. Reach out to others with apnea and share your experiences and successes in dealing with it.