If can be scary to learn that you have sleep apnea. However, sleep apnea is an extremely common condition and, while serious, has many treatment options available. This article is teeming with advice for dealing with your recent diagnosis.
Learn how to play a wind instrument. Studies have found that playing a wind instrument like the flute or the didgeridoo can help with sleep apnea. Wind instruments exercise your breathing and help your body get accustomed to taking in sufficient amounts of air. Your throat will be able to better control airway dilation.
Getting a CPAP machine is probably the best option for your sleep apnea. These machines will keep your airways open and help you breathe. You should talk to your doctor about CPAP machines and figure out which model would be the most adapted. This machine should work if you use it properly.
Try some throat and mouth exercises. One reason people suffer from sleep apnea is because their throats close when they sleep. Strengthening these muscles can decrease the chance that they will go slack while you are sleeping. Try some tongue, jaw and neck exercises to increase your throat strength.
Sleep apnea events can be decreased by keeping regular sleep hours. Going to bed and getting up at approximately the same time every day will provide better and more relaxed sleep. This simple lifestyle change can be a big help when sleep apnea is in the mild to moderate range.
Quit smoking. Not only is it a good idea to quit smoking for your health in general, but it will also help with your sleep apnea. Smoking affects your lungs and respiratory system, causing your airways to swell and exacerbating your sleep apnea. By quitting, you allow your airways to return to normal and as an added bonus, you’ll also save a ton of money!
How you sleep each night can determine the quality of sleep you get and how bad your sleep apnea really is. Sleeping in the best positions possible are beneficial for you. Lift your body up by using a foam wedge at the top of the bed. This will keep excess tissue and relaxed muscles from blocking your airways.
It’s a good idea to try to sleep on your side rather than your back if you’re struggling with sleep apnea. Put blockades to either side of you to keep you from rolling onto your back if you must. This will make back sleeping very uncomfortable.
If you consume alcohol or smoke, this could be the underlying cause of your sleep apnea symptoms. Meanwhile, smoking causes the swelling of the airways; alcohol does the complete opposite and relaxes them too much. If you want to be able to sleep well each night, limit or quit smoking and/or drinking.
If your nasal airways are too narrow, try using nasal strips. These can be bought in any pharmacy and will not damage your airways like sprays do. Choose a quality product and apply the strips right before you go to bed. Breathing should be a little easier with these strips.
Without a doubt, one major contributor to the level of severity of sleep apnea is weight. If you find yourself to be a few pounds overweight it may be time to hit the gym. Studies have shown losing weight has drastically reduced, and sometimes altogether gotten rid of the symptoms of sleep apnea.
Some sleep apnea patients find that aromatherapy help them a lot. Aromatherapy consists in smelling essential oils or flowers. Smells such as vervain are known to have a soothing effect: this smell could help you relax and go to sleep right away. You should talk to your doctor about aromatherapy and try it!
Avoid sleeping pills and cold medicines if you suffer with sleep apnea. Taking anything that makes you drowsy will also relax the muscles of the airway passage and this can cause blockages and interruptions. Try getting into a solid routine that will prepare your mind and body for sleep instead.
If you suffer from allergies, make sure that you bedroom is clean. Allergens in your sleeping environment can certainly worsen your sleep apnea symptoms. Be sure to vacuum carpeted areas regularly, and keep window treatments dust-free. Avoid having pets in your bedroom if you can help it, and wash your bedding frequently.
If nothing works for your sleep apnea, think about getting surgery. Having your tonsils or adenoids removed or some work down to your nose could make your symptoms go away. Before you get surgery, make sure you know what is causing your sleep apnea: your doctor should be able to recognize over-sized tonsils.
Some people find relief from sleep apnea conditions by using a tongue repositioning device. These are custom fitted to each individual patient. These are fitted to the lower jaw and raises the soft palate. It keep the tongue from falling back into the throat an prevents the airway from being blocked.
Once you get diagnosed with sleep apnea, get an official report from your doctor. This document will come in handy if you have to prove to your employer that you have a health problem or if you travel and need to take your CPAP machine with you. Make copies of this document and keep them in a safe place.
If you cannot get enough restful sleep at night, a scheduled nap in the daytime may help. Taking a small nap can give you a boost during the day. You may want to have a word with your employer. Explain to them that a brief nap will make you a more efficient worker.
If you have sleep apnea, it is important that you get an adequate amount of sleep every night. Everyone is different, but on average people need between seven and nine hours of uninterrupted sleep each night. Make sure your sleep environment is set up so that you can sleep undisturbed each night for several hours straight.
If you have been recently diagnosed as having sleep apnea, you may be frightened. Fortunately, this is a condition that is eminently treatable. Use these sleep apnea tips to help you sleep through each night with ease. The right approach can make it easy to live a happy life even with sleep apnea.
