Do you find yourself waking up in the middle of the night for no known reason? If you live alone you may not know what is happening, but if you sleep with a loved one, they can probably tell you that you are snoring or experiencing sleep apnea! Keep reading to learn how to deal with this ailment.
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.
Consider doing a few very specific exercises before going to bed each night, to alleviate some of your sleep apnea symptoms. Exercising throat and tongue muscles has been proven in scientific studies to reduce snoring, improve breathing and lessen the more profound effects of sleep apnea when done according to doctor’s orders.
Inform a friend or family member of your condition. Sleep apnea can be life threatening. It can also cause complications when combined with other conditions. Inform those around you of your sleep apnea. If the worst occurs, they will be able to pass this information along to a medical professional during an emergency.
Some people have great luck with stopping their snoring by using an anti-snoring device they wear in their mouth while sleeping. Sleep apnea occurs when air passages are totally obstructed, but snoring is the result of majority closure where air still gets through what is left. It is sensible to get a tool that assists with snoring, since it might help with sleep apnea too. An anti-snoring device can reduce your apnea while you sleep.
While you should always see your doctor to be diagnosed with sleep apnea, there are self-help options you could try. Quitting smoking and losing weight are beneficial to anyone, particularly those that have sleep apnea. If it is within a few hours of bedtime, stay away from caffeine, alcohol or a heavy meal.
An excellent way to reduce the symptoms of sleep apnea is to prop up your head and body. If you can get your head at least 4 inches off of the mattress or elevate your torso from the waist up, you will reduce your symptoms. Try using a foam wedge or cervical pillow when sleeping to do this.
Try to slim down. Sleep apnea is exacerbated and sometimes even caused by obesity. Try losing enough weight to shift your BMI from obese to just overweight or even healthy. People who have lost weight have improved their sleep apnea symptoms, and some have even cured their sleep apnea completely.
There are different ways that sleep specialists will treat sleep apnea. They may start by treating an underlying medical condition, using oxygen while you are sleeping or utilizing breathing devices that will manage your obstructive sleep apnea. They could prescribe medications that will help with the sleepiness, but will not help with the apnea itself.
Getting fitted for a mouth guard may help reduce your sleep apnea if you have an overbite, a small size jaw or a recessed chin. The position of your jawbone can actually block your airways when you have these problems. Using a mouth guard will help correct this issue, and can reduce the symptoms that you are struggling with.
If you suffer from sleep apnea now might be the time to see the doctor. There are a multitude of prescription medications available that can help you rest more fully throughout the night. amongst these medications are Lunesta, Ambien, and Rozerem, to name a few. Each of these will help you get a full 8 hours of restful sleep.
Take the time to exercise your throat. Studies have shown that throat exercises can reduce sleep apnea symptoms by almost 40 percent. By practicing throat exercises daily, you can retrain your body to breathe in a way that prevents your sleep apnea. Although it may feel daunting to do the exercises daily, just envision how much more rested and energized you will feel after a good night’s sleep.
Learn to recognize sleep apnea. If you snore a lot or choke and can’t breathe during the night, this is probably a sign of sleep apnea. Use a tape recorded if you sleep alone and listen to the tape to find out how much noise you make during the night.
Taking steps to cure the condition of insomnia can lead to a significant reduction in sleep apnea episodes. Insomnia is a major cause of sleep apnea and when sufferers begin to get regular and restful sleep, the sleep apnea often disappears. Set a regular bedtime and make sure your bedroom is dark and quiet.
Try nasal spray to help alleviate your troubling sleep apnea symptoms. Moistening of the nasal passages can decrease snoring and increase comfort! Use a little about ten minutes prior to going to bed and your sleep should be improved; for extra relief, place a humidifier in the room as well.
Snoring and sleep apnea are two, totally different things. It’s important that you know the difference between the two so you can see your doctor if you think you have it. Signs of sleep apnea include extremely loud snoring, fatigue in the daytime, choking or gasping for air at nighttime and labored breathing.
Surgery may be your answer. If you have tried the at-home treatments with no success, surgery may be required to cure your sleep apnea. If your apnea is caused by severe misalignment of your jaw, you may require surgery to correct your alignment, thus enlarging your airway and curing the sleep apnea.
When you have been diagnosed with sleep apnea, you may initially worry that you will never sleep well again, but that need not be true. By following these tips you will be on the path to a great night’s sleep once again. This is important not only for you, but also for any loved ones who sleep nearby.