Sleep Better With These Sleep Apnea Tips

coreyotten Nov 28, 2012 · 7 min read

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

Sleep apnea is a dangerous condition that can not only disrupt your sleep but can threaten your life. Therefore, it is very important for people that suffer from sleep apnea to learn about the condition and its treatments. Check out the article below for some solid tips on doing this.

Try sleeping on your side. Sleep apnea sufferers tend to sleep on their back. Sleeping flat on your back may cause your throat and mouth tissues to obstruct your airways. Breathing is much simpler when you sleep on one of your sides. If you usually sleep on your back, make a conscious effort to change your ways.

TIP! Playing an instrument which requires using your wind, like a didgeridoo, is something that could be helpful. Practicing regularly can help strengthen your mouth and throat muscles.

Avoid cigarette smoke and excessive consumption of alcohol if you suffer from sleep apnea. Each have a different on the airway. Alcohol will relax it, while smoking will cause it to swell. Eliminating these two factors can provide a great deal of relief, and even prevent the need for more costly corrective procedures.

Don’t use opioid or narcotic medicines if you suffer from sleep apnea. Pain medications such as these may cause your oxygen level to be low and disrupt your normal sleeping habits. Too little oxygen can lead to cell death and a potentially fatal situation.

TIP! You should not allow your other breathing problems to affect your life. If sleep apnea affects you, then it is critical that you start treating all your breathing issues immediately.

Sleep Apnea

Shedding some excess pounds is a good idea if you’re overweight. There are many studies that link sleep apnea to obesity. If you are obese, lose at least 20 pounds to see if it makes a change for the better with your sleep apnea. It will also help ward off other medical conditions, too.

TIP! One of the major symptoms caused by sleep apnea is poor quality sleep. In a lot of cases, sufferers were able to lessen the symptoms of the sleep apnea by making a few smart changes to their lifestyles.

Eating healthy foods consistently can reduce your weight and sleep apnea symptoms. It’s surprising how much an unhealthy diet can affect sleep apnea. Research has proven that those who consume low quality food demonstrate more severe sleep apnea than even overweight folks who eat healthy.

Go to sleep on your side because sleeping looking straight up can make sleep apnea worse. If you find yourself rolling over, try sewing something lumpy, like a ball, into the back of your pajamas. This makes it far less likely for you to revert to a prone sleeping posture.

TIP! Sleep apnea symptoms can be worse if you also have allergies or other sinus related issues. You already find it hard to breathe during the night because of your symptoms.

You can wear a chin strap with your CPAP if you have problems with your mouth falling open as you sleep. The chin strap holds your chin so that you cannot sleep with your mouth open; it is a tiny piece of fabric. The CPAP only works if the mouth is closed, so try using the strap.

One way to curb sleep apnea is with a mouth guard. Any kind of physical anomaly in your jaw or your mouth position (such as an overbite) can make wearing a custom-fitted guard while you sleep a good idea. These devices can correct your jaw’s alignment, which can make it easier for breathing at night.

TIP! Reduce your consumption of alcohol. Alcohol will relax all of your muscles.

If sleep apnea affects you, do not use sleeping pills. The reason for this is that sleeping pills may exacerbate symptoms of sleep apnea. These pills cause the muscles to get relaxed too much, which ends up making the problems much worse. If you have difficulty going to sleep at night, try a natural sedative, such as warm milk or melatonin.

Take the initiative and figure out how to live with sleep apnea. You may find that your symptoms will only get worse if you avoid developing a plan with the advice of your doctor. Do not allow your snoring to get worse; go to the doctor.

TIP! When you suffer from sleep apnea, you should do your best to stick to the same sleep schedule each day. Sleep apnea already disrupts your rest more than it should.

Sleep Apnea

One method you can try to improve your condition is to strengthen your throat muscles. When the muscles at the back of your throat collapse, your breathing can be reduced. The muscles will slowly become stronger, which means that they won’t collapse as often when you sleep, which in turn improves airflow.

TIP! There are some simple, straightforward techniques that can improve sleep apnea sufferers’ odds of getting a good night’s sleep. Always sleep at the same time every night.

If you have been diagnosed with sleep apnea, take your doctor’s instructions to heart, which means using a CPAP if necessary. Two of the common symptoms of sleep apnea are drowsiness and lack of rest. However, the chronic form of insomnia that can come about, boosts your chances of a number of unwanted health afflictions ranging from stroke to depression.

It is fine to get a CPAP machine, it’s natural for sleep apnea sufferers. Inform people about the necessity of your actions and avoid being overcome by self-conscious feelings when you use it in front of friends or your significant other. You have to use your CPAP machine or else you might not get a solid night’s rest, so everyone you know should understand.

TIP! If you are lacking someone to sleep next to you it might be hard to tell if you suffer from sleep apnea. You might consider video recording yourself asleep.

Sleep apnea will not disappear all by itself, you must have it treated. Some treatments may work for certain people, but not all of them. Very often, losing weight has a profound effect on sleep apnea symptoms; however, some very thin people have sleep apnea. Some other options include CPAP machines or other devices. Other people may be inclined to opt for surgery where changes may be made to the airway passages. Working with your doctor to identify the best approach for your apnea issues will increase your opportunity to live a healthy and well-rested life.

Sleep apnea, as defined, is when your body does not have the required amount of oxygen it needs when you are asleep. It would be wise for anyone suffering with this condition to not sleep at a higher elevation. Oxygen levels fall as elevation increases, and that can harm anyone with sleep apnea. If you are able to avoid sleeping in the mountains or on an airplane, you should.

TIP! Speak with your physician about getting a mouth piece that can help you breathe better. There may be genetic reasons you suffer from sleep apnea.

Sometimes anxiety might arise if you get sleep apnea, so take a shower to get rid of your stress. When you bathe in hot water, it calms your muscles and melts away tension. This will make it easier to fall asleep and get the good night’s sleep you deserve.

Do not sleep on your back if sleep apnea affects you. Most apnea patients are “back sleepers”, making it more likely that airway obstructions can occur. Use pillows to prop you up and keep you sleeping on your side for the best results.

TIP! Many people have found that learning to play wind instruments is helpful for sleep apnea. You can pick up instruments like the clarinet or the flute to build your throat muscles.

Try and lose weight because it will help you deal with sleep apnea. People who are overweight usually suffer from sleep apnea more. If you lose that weight, the pressure on your air passage will be lessened, which will improve the quality of your breathing.

If your doctor prescribes a mouth guard, make sure it is properly fitted. Mouth guards help keep your jaw in a proper position. While they won’t work for everyone, they do work for many people who find them to be easy to use and successful in treating their sleep apnea. The guard assists in opening up your airways and stabilizing the soft tissues.

TIP! Try using a nasal spray for an irritated nose. You will get relief from this for a little while.

Sleep Apnea

Ask your doctor for advice about what CPAP machine you should get. You need to take into consideration both the machine size and audible volume. Quality CPAP machines are nearly noise-free and easily fit on a bedside table. A medical professional will be the most knowledgeable guide to the different CPAP machines available.

TIP! Your physician may suggest surgery to correct your sleep apnea problem, and you may find this thought frightening. Look into the options and find out about the side effects.

Sleep apnea is undoubtedly a major cause of sleep frustration. Fatigue, interrupted sleep, irritability and the dangers of sleep apnea are cause for sufferers to worry. Take the guidance in this article to heart, and begin drafting your personal plan of attack in the battle against sleep apnea.

To sleep better with sleep apnea, try sleeping on your side. Back sleeping makes it possible for your throat and tongue muscles to block your airway, making it hard for you to breathe. Use pillows to prop up yourself so you will not roll on your back during sleep.

TIP!