Do you often wake up after 8 hours of sleep feeling drowsy? If this has happened to you several times then you may be suffering from something known as sleep apnea without knowing it! If this is true for you then the best thing to do is read this article for information.
One way to improve your sleep apnea is to shed excess weight that you are carrying. Being overweight or obese places pressure on your neck, which can compress your windpipe as you sleep. Losing just 25 pounds can make a difference in your symptoms, and losing enough weight can eliminate the disorder altogether.
If your sleep apnea is the result of having narrow breathing passages, a mouth guard can help you out. Through the use of a mouth guard, airways will be kept open. Speak with a doctor about using a properly fitted mouth guard.
Talk to your physician about the possibility of a mouth piece to correct your sleep. You might just have a small air way, if you have a recessed chin or a smaller jaw this can cause sleep apnea. Corrective devices can improve your jaw alignment at night and increase your rest quality.
If you are over weight, going on a diet can reduce your sleep apnea, or in rare cases, eliminate it completely. Maintaining a healthy weight can help you breathe easier, so losing weight and maintaining a healthy weight when you have trouble breathing is an obvious step in treating your sleep apnea.
Drink less alcohol and smoke less if you suffer from sleep apnea. Alcoholic beverages cause the upper airway to become overly relaxed, and smoking causes swelling in your airway. So, cutting back or completely giving up both can improve your symptoms or even cure your sleep apnea problem completely.
Try your best to maintain a regular sleeping schedule. When your body gets into a customary sleeping cycle, you will find yourself getting a better night’s sleep, and you will also be more relaxed. Several studies have shown that apnea episodes decrease when a person is not sleep deprived or stressed out.
If you do not know if your snoring is from sleep apnea or just simple snoring, try using a sleep diary. In this diary, you will need to record how much time you spend in bed, the number of times that you awaken each night, and how tired you feel when you arise in the morning.
Take the steps to find out if you actually have sleep apnea. Those who snore don’t necessarily have the disorder. If you have a sleeping partner, ask them questions about your actions during sleep. Do you stop breathing and gasp for air? That is a sure sign of sleep apnea.
Use a chin strap if you find your mouth continuing to fall open while you sleep with a CPAP machine. A chin strap is a fabric strip that prevents your chin from falling during the night, which in turn keeps your mouth closed. Your CPAP machine cannot function properly if your mouth hangs open. Using a chin strap may help.
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.
One helpful strategy to control sleep apnea is to begin playing a wind instrument. Wind exercises will help exercise and strengthen your throat muscles, which will help you breath in the middle of the night. Working these muscles make them stronger, and help you control them, especially when you sleep; this will reduce your sleep apnea.
Believe it or not, it has been scientifically proven that your sleep apnea can be tied to your weight. In a recent study, it was proven that people who have lost at least 25 pounds relieved their sleep apnea symptoms. This drastic slim down should be taken slowly, over the course of at least one year.
Do not be embarrassed about your treatment and your CPAP machine. Let people know that you need it, and do not feel self-conscious about using it in front of your friends or partner. The use of your CPAP device is medically necessary, and if anybody mocks you over it, consider getting friends who take life more seriously.
Your sleep position determines a lot in terms of your bouts of sleep apnea. This is the reason why it’s vital to sleep in a proper position each night. Lift your body up on a foam wedge. If possible, try raising the bed by about four inches at the top.
There have been many advances in the treatment of sleep apnea recently and it is in your best interest to explore all of the various options in treatments. If you were unhappy with previous results from past treatments, you may find a new treatment that will work for you and that you will be comfortable with.
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.
Don’t take sleeping pills. You may feel like the answer to your sleep problems would be a pill to help you sleep, but it’s not! Sedatives and other sleep aids cause your muscles, including your throat muscles, to relax. Relaxed throat muscles are even harder to control while sleeping and are a danger to those who suffer from sleep apnea.
Sleep Apnea Machine
If you have insurance and suffer from sleep apnea, call your insurance company and ask if they will cover the cost of a sleep apnea machine. As a general rule, most companies that cover the cost of the machine will also cover costs for any replacement parts that you will need.
Now that you know about sleep apnea you can analyze your situation to see if that is what is happening to you. By following these useful tips you can turn a horrible night’s sleep into a great, peaceful rest. Remember to enlist the help of loved ones when you are dealing with this issue.