If you wake up often throughout the night, you might have sleep apnea. Lots of people have this unpleasant condition. However, sleep apnea has many underlying causes and a wide variety of treatment options. The article below shares tips that can help you cope with this problem.
A common reason this problem can occur is increased weight.
In these cases, simply losing the extra weight can alleviate the symptoms. Improving the overall health of the diet in combination with an increased level of exercise makes a simple, effective weight loss strategy. Research has proven that reducing the number of carbohydrates one consumes throughout the day helps people in losing weight.
Are you a drinker or a smoker?
Quit these terrible habits. The reason is because these harmful substances impact your airways, and as a result, your sleep. Your throat can swell thanks to smoking, and alcohol relaxes your palate and allows it to drop to the back of your throat, which restricts your airway while you sleep. If you must continue with these habits, avoid doing them before bed.
Are you are carrying a few extra pounds?
If you are carrying a few extra pounds, it may be time to lose them. It is widely known that being overweight is the cause of sleep apnea for some people. It also stands to reason that losing just a little weight can dramatically improve your condition and your health.
Playing wind instruments
Playing wind instruments can actually help you control sleep apnea. German researchers suggest playing the didgeridoo regularly trains your upper airway muscles. It helps to strengthen the muscles in the throat, which collapse during sleep apnea episodes. This is why playing this instrument regularly will help strengthen these muscles, and reduce snoring and sleep apnea symptoms.
You should know that aside from helping you to lose weight, healthy food can also help to lessen the symptoms, too. A lot of sleep apnea sufferers are shocked by the role that a bad diet has in their affliction. Research has proven that those who consume low quality food demonstrate more severe sleep apnea than even overweight folks who eat healthy.
Avoid drinking too much alcohol
Try not to drink alcohol as much. Alcohol has a relaxing effect on all your muscles. While this is often considered a desirable effect, it can lead to sleep apnea. If you must drink, keep it to just a few, and stop drinking well before bedtime. This will keep your throat muscles from relaxing excessively. If you absolutely must drink, then do it in moderation and certainly not right when you're about to go to sleep.
Did you know that sleep apnea can afflict children? If your child exhibits any of the symptoms associated with sleep deprivation, such as chronic irritability, hostility and a drop in their grades, you might be looking at a case of sleep apnea. A lot of those symptoms are associated with ADHD, so work with your doctor to investigate all possibilities.
What if you don't have anybody with you while you sleep?
If you have no one with you while you sleep, it would be hard to tell if sleep apnea is your problem. Or you can record yourself as you sleep to look at your sleeping patterns. You need to include audio in your video because the doctor needs to hear the noises you make.
Try to stick to the same sleep schedule every day
When you suffer from sleep apnea, you should do your best to stick to the same sleep schedule each day. Remember, your sleep is already being disrupted by your condition. Anything you can do to restore a natural sleep pattern will assist you in regaining your health and avoiding daytime sleepiness. The adjustment that is most important is your sleep schedule.
If you are using a CPAP and experience an issue with your mouth opening during sleep, a chin strap can help. The chin strap will help hold you chin up during the time you are sleep which keeps your mouth closed. The CPAP only works if the mouth is closed, so try using the strap.
Try treating any sinus or allergy problems
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 need anything else adding to that. You will sleep better and have a more open airway if you treat nasal problems.
Eliminate all the risk factors you can. Some of the risk factors (like genetic predisposition or being a man) are impossible to escape. But many others can be easily avoided, like smoking and drinking.
If you smoke, stop smoking will help you
If you have sleep apnea you should not smoke. Your air passages swell when you smoke, which is no good for sleep apnea sufferers. Try to use some nicotine patches or other stop smoking programs or medications. The majority of smokers say that the first month is the hardest. The strength of the cravings will then decrease as the nicotine begins to leave your system.
Travelling with a CPAP machine
When going on long trips, inform the airline that you need to take your CPAP machine if you use one. As long as you let them know ahead of time, many airlines will make an effort to seat you in an area where you can use your machine. Make sure you bring a power adapter if you fly on a foreign airline.
Remember that you may not consciously realize you are having a sleep apnea episode. You may experience daytime drowsiness, exhaustion, a lack of daytime focus that may signal problems with sleep apnea. Your unexplained sleepiness may be due to sleep apnea.
Can be a problem for your throat
Sleep apnea can be a and not your nose, so if you work on strengthening throat muscles then it is a good idea for fixing your apnea. You can learn a bunch of exercises that can help you get rid of sleep apnea.
Now you know that there are many ways to deal with sleep apnea. You can determine which tips work best in your situation by trying all of them. You will get the sleep you need by using this advice. Sleep apnea doesn't need to dictate the direction of your life.