Are you tired this morning despite your best efforts to get a good night’s sleep? Does the person you sleep with continuously complain about your extremely loud snoring? Do you even awaken yourself with your snoring? It’s entirely possible that you suffer from sleep apnea, but don’t be discouraged. The following article will help you address the issue.
Are nicotine and alcohol a part of your life? Get rid of these bad habits. Smoking irritates your air passages, making them narrow. Smoking causes swelling in the airway. On the other hand, alcohol causes the airway to relax, much like sleeping pills. If it is not possible for you to quit cold turkey, then try not to smoke or drink immediately before bedtime.
Lose weight if you need to. Sleep apnea and obesity are often tied together. A loss of 10 or more pounds can significantly reduce our sleep apnea symptoms.
Sleep apnea can occur in adults or children; there is no age limit. There are a multitude of symptoms that can determine whether your child has sleep apnea. Oftentimes these symptoms cab be associated with ADHD, but first you should consult with your doctor to see if the problem is sleep apnea.
Attempt to sleep on the side to get a full night of rest in spite of apnea. Sleeping on your back does not allow enough air to get into your airways. Try to fall asleep on one of your sides to see if your symptoms get better.
Treat any sinus or allergy problems you might have if you do have sleep apnea. Because you already suffer, this should at least alleviate one of many sleep problems. You don’t want to have anything else that hinders your breathing while you sleep. Keeping your airways clear and free by properly treating nasal issues can help you sleep better at night.
Try to prevent snoring with an over-the-counter device. When the airway is closed but still allows a little air through, that’s when snoring is most probable; in sleep apnea, the airways are almost fully closed. As you can guess, devices that help one will help with the other. Devices such as mouth guards can reduce snoring as well as sleep apnea episodes.
You can actually reduce your sleep apnea symptoms by practicing a few simple tongue exercises. Press your tongue against your mouth’s bony palate and keep it there for at least three minutes. Your tongue and throat muscles will become stronger by doing this, making it less likely that your airways are blocked as you sleep.
Avoid excessive drinking if you are a sleep apnea sufferer. Drinking can relax the throat muscles too much, and that can cause airways to be blocked as well as snoring. If you’re dealing with sleep apnea, it’s a good idea to avoid drinking as much as possible, especially in the hours close to your bed time. That way, your sleep will not be affected.
If you currently are using a CPAP machine for sleeping, ask your general practitioner to prescribe a humidifier that is heated as well. A humidifier will help keep the air moist for better breathing and to avoid chafing from the mask. A lot of the CPAP machines now have a humidifier built in, so find out if you can be prescribed one of those.
Don’t be ashamed that you have to use a CPAP machine. Make people aware that your life would be much worse with the machine. Also, don’t be afraid to use the machine in front of others, including friends and your spouse. Remember that failure to use your CPAP could cause serious health problems. If people tease you for doing so, that’s more a reflection on them than you.
Go to sleep on your side because sleeping looking straight up can make sleep apnea worse. To keep yourself from rolling over onto your back when you are asleep, you can sew a lumpy object, such as a ball, onto your pajamas. This will keep you from rolling onto your back.
Educating yourself on the topic of sleep apnea is the first step in the journey to treating it effectively. Learning how to deal with sleep apnea is something that many don’t take the time to do, but it is important. The advice you have just read can get you started on the way to a better night’s sleep.