If you do not feel well rested when you wake up in the morning, you may be suffering from a sleep disorder. One common disorder is sleep apnea. Those who suffer from this condition stop breathing when they sleep because their airways become blocked. Fortunately, there are ways of treating this condition.
Strengthen your throat and jaw with some basic exercises. Developing these muscles should reduce the symptoms of sleep apnea. You can exercise your throat and jaw by simply pulling your tongue or practicing some very simple breathing exercises. The goal is to train you to breathe differently and hopefully make your sleep apnea disappear.
Give up some of your vices to combat the symptoms of sleep apnea. As with many other health problems, alcohol and tobacco will worsen sleep apnea. Drinking depresses the respiratory system and can cause severe breathing issues. Smoking damages the lungs. Dropping both these habits entirely will help ease the symptoms of sleep apnea.
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.
Start sleeping on your side. When you sleep on your back and have sleep apnea, your airway gets block by your tongue and throat tissues. To avoid rolling onto your back once you are asleep, try sleeping with pillows cushioning your side. This helps prevent you from turning onto your back.
Attempt to sleep on the side to get a full night of rest in spite of apnea. Sleeping on the back can cause air passages to constrict. Be sure to go to sleep sideways and find out if that helps you to sleep tonight.
If you suffer from sleep apnea and require a CPAP machine, make sure you have a medical ID bracelet. Should something happen to you that requires medical attention, this will alert others of your condition. Your ID should tell people about your sleep apnea, your use of a CPAP, and the proper pressure level for it.
For people who smoke, the best way to correct a sleep apnea condition is to quit smoking. Smoking is one of the biggest causes of sleep apnea. When people stop smoking their risk of sleep apnea is reduced and they can get a full night sleep within days of quitting.
People who use alcohol, sedatives, and sleeping pills are far more likely to suffer from sleep apnea. This is because these drugs will relax the throat and cause their breathing to be impaired. Using these drugs before bedtime is more likely to cause sleep apnea than using these drugs during the day.
Try sleeping with nasal strips to open your nasal passageways. If you suffer from sleep apnea, this can offer some relief to your symptoms, especially snoring. When your sleep is less interrupted by waking periods when you cannot breathe, you receive a better night of rest and often see your symptoms disappear.
It’s important to lose weight if you suffer from sleep apnea and you are overweight. The heavier you are, the harder it is for air to get down your throat. In fact, some studies suggest that obese people who suffer from sleep apnea can get rid of the condition by losing weight.
A great way to know if you are experiencing severe apnea is to keep a sleep journal. Write down all the times that you wake up in the night and also record how you feel in the morning. This will help you to have a record to see your progress.
If you have sleep apnea, and you have to have a sleep study, considering taking your pillow from home with you. It can be very difficult to sleep in the sleep lab. You are in an unfamiliar place in a strange bed. You have lots of wires, and electrodes attached to you. Having your own pillow can help to relax you and make it easier to fall asleep.
Reduce your weight to combat sleep apnea. Increased weight is often a cause of sleep apnea because the increased weight causes the airways to be narrower, thus allowing them to collapse more easily during sleep. By dropping your weight you can reduce the compression the airways and minimize issues while sleeping.
Learning to play a wind instrument can be an effective control strategy for those who snore or have sleep apnea symptoms. Not only will it be soothing for you, but in a trial study in Germany, it showed that a wind instrument can relax the symptoms of sleep apnea. This new craft will help you keep control of your airways.
If you suffer from sleep apnea, it is important that you maintain a healthy body weight. Being overweight significantly worsens sleep apnea and losing just a few excess pounds can go a long way towards dramatically improving your ability to breathe properly while you sleep. Following a healthy diet and exercise plan is one of the best ways to deal with sleep apnea.
If sleep apnea is causing your sleep problems, you need to seek out treatment right away so that your problems do not become worse. First, try using the tips that you have just read in this article. If they do not help, you should consult a physician to learn about other treatment options.