The detrimental impact sleep apnea has on the lives of countless sufferers is a very serious matter. Fortunately, with a bit of knowledge and research, it is possible for just about anyone to learn effective techniques for managing the condition. Review the ideas below for some useful information about battling sleep apnea successfully.
Try cutting out cigarettes and alcohol if you have sleep apnea. These habits can affect your airway, which makes sleep apnea and snoring more likely. While quitting these habits may not stop your sleep apnea episodes entirely, you will be healthier overall and save money at the same time.
You should know that getting a CPAP machine is not going to make your symptoms go away for good. These machines will help you sleep better and perhaps reduce your symptoms on the long term. Keep in mind that you really need to use your machine every night for this treatment to work.
Avoid alcohol before bed as much as possible. Alcohol will relax all of your muscles. While this is often considered a desirable effect, it can lead to sleep apnea. Your throat muscles become relaxed, making it harder for your airway to stay open. If you’re not going to give up alcohol, then just don’t do it right before bedtime.
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.
If you suffer from sleep apnea, make sure your significant other or your family is aware of your condition. In emergency situations, it is vital that whoever is with you can tell the physician treating you about your condition during any emergency medical care. You should make them aware of both the apnea diagnosis and your treatment.
Avoid sleeping pills when you suffer from sleep apnea. You will relax your throat muscles this way and you will not get as much from your sleep. Though they may help you sleep, you need the ability to wake should your airway colse too much.
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.
If you are concerned your snoring may be sleep apnea, try keeping a sleep diary. You would keep a record of the hours you sleep, how many times you wake at night, and whether you feel refreshed the next day. Also, if you have a bedmate, ask them if your snoring is loud and frequent and if you exhibit any gasping or choking sounds.
Sleep apnea events can be decreased by keeping regular sleep hours. Going to bed and getting up at approximately the same time every day will provide better and more relaxed sleep. This simple lifestyle change can be a big help when sleep apnea is in the mild to moderate range.
How you sleep each night can determine the quality of sleep you get and how bad your sleep apnea really is. Thus, it is critical to sleep with your body in the proper position. Use a foam wedge or body pillow to lift your upper body. Try to also prevent yourself from falling off the bed in the middle of the night.
While it is common sense to avoid caffeine before sleeping, this is especially true for people who have problems with snoring or apnea. This is a simple thing to cut out, just remember that this includes soft drinks, coffee and even some types of coffee flavored foods. This will also help you sleep faster.
Many people simply lay down whenever they feel about it, and then complain when they aren’t sleeping well. The human body is based off of routine, so it is greatly beneficial to go to sleep and wake up at the same time each day. This can even help with snoring and apnea issues.
If you are suffering from sleep apnea, sleeping pills are definitely not your answer. Sleeping pills give you similar negative symptoms as alcohol would. These pills relax your airways too much and will worsen your symptoms. Not only will your symptoms worsen; you may experience other side effects as well. Lay off of sleeping pills for a good night’s rest.
Your nasal breathing may contribute to sleep apnea. If you have a stuffy nose, make sure that you help open your airways with a nose spray. Your local drugstore sells over the counter sprays that are great for this purpose, but feel free to ask a pharmacist for help choosing the right one.
Lose weight. If you find yourself having difficulty sleeping, take the time to evaluate your weight. If you are obese, that is likely a major factor in your sleep apnea. Start on a diet and exercise regime right away so that you can slim down and sleep more comfortably every night.
When you have sleep apnea, the obstruction occurs in your throat and not in your nasal passages. Therefore, strengthening your throat muscles can help to reduce your apnea episodes. In an effort to strengthen throat muscles, many exercises can be done to help.
Shed the pounds that have been bugging you. Those same pounds that you cringe at when you look in the mirror may also be causing your sleep apnea. In fact, there is a rule of thumb out there that for every 10% of the weight you lose, your sleep apnea will improve by 30%.
Make no mistake, sleep apnea is one of the most disruptive conditions a person can have, largely due to its ability to rob sufferers of the sound sleep they need to stay healthy. The best way to effectively deal with the condition is to understand it completely. Keep the information in this article handy in order to stay on top of this dangerous condition and reclaim peace of mind.