It is not uncommon for many people to have difficulties getting a good night’s sleep. Sleep disorders are an often overlooked cause of this issue. One typical disorder is sleep apnea, which is caused by airway obstruction during sleep. If you are not continually getting restful sleep, then it may be that you are suffering with sleep apnea.
It may sound silly, but taking up a music instrument may improve your sleep apnea. When subjects in Germany were taught to play the didgeridoo, their sleep apnea symptoms were reduced. The researchers believe that practicing the instrument improved the tone of the muscles in the upper airway, which are responsible for airway dilation.
Skip sleeping pills if you are prone to bouts of sleep apnea. You may feel you need them to get to sleep, but they have a similar effect as alcohol on the body. They also have additional side effects besides the obvious ones. Stay away if you want to lessen your sleep apnea symptoms.
Do throat and tongue exercises daily to reduce your apnea symptoms. The results of recent research suggest that jaw exercise, and tongue exercises can greatly reduce the presence of sleep apnea symptoms. Doing just a few of these exercises every day can help you get a good night of rest.
Taking up a musical instrument (especially a wind instrument) can have a positive effect on your sleep apnea. Research in Germany has shown that playing an instrument called the didgeridoo can train the muscles in your upper airways and strengthen them. These muscles are the key to dilation of the air passage and proper breathing as we sleep. So, if you play this instrument on a daily basis, it will help to limit the sleep apnea symptoms which in turn will give you a good night’s sleep.
Adjust your CPAP machine. Most machines come with default settings that might not correspond to your needs. You should be able to regulate the airflow: try different settings and choose one that seems to work for you. If you feel like your machine is not working like it should, try changing the settings again.
You really need to do your best to lose weight if you have sleep apnea. Those who have sleep apnea typically have a neck circumference of 17 inches or more. This excess weight around the throat causes the airway to collapse more easily during sleep. Reducing your weight by even ten pounds can have a beneficial impact on your sleep apnea.
If you have been diagnosed with sleep apnea and prescribed a CPAP, work hard to get in the habit of using it every time you sleep. While it can be a struggle to get used to sleeping with a mask on your face, your health and your life depend on it. Work with your sleep center to get everything adjusted just right so that you can use CPAP therapy with a minimal amount of discomfort.
If you have sleep apnea and cannot break the habit of sleeping on your back, try sleeping in a t-shirt with two tennis balls sewn into the back. Making this sleep shirt is a simple project to do at home, and it can help to break you of sleeping on your back. Every time you try to roll over on your back in your sleep, the tennis balls will remind you to roll back onto your side.
If your doctor has prescribed a CPAP machine, try to wear it for about 4 hours every night. Using a CPAP while sleeping is a tough adjustment for many patients to make. If this is the case with you, try a different mask. That is often the source of the discomfort. Using it for the minimum of four hours a day will allow yourself to slowly transition to full time use.
Try yourself to sleep on your side. If you fall asleep on your back, gravity can make it easier for your tongue and/or tonsils to fall back into your throat and obstruct your windpipe, causing apnea episodes. While it may be hard a first, as time passes, however, it will start to become second nature to sleep on your side.
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.
Eliminate or reduce your alcohol consumption to reduce your sleep apnea episodes. The relaxation that results from alcohol use can cause you to breathe less deeply and may also increase the likelihood that your upper airway will collapse. If you can’t refrain altogether from alcohol, make sure that you don’t drink for at least 3 hours before bedtime.
If you have a CPAP machine, you should always have it with you. Using a different machine might not work as well since the settings or the mask might be different. If you have to go to the hospital, have someone bring your machine so you can keep on using it.
Exercising your tongue can help with your sleep apnea. One exercise includes pressing your tongue on the roof of the mouth and keeping it for several minutes. This makes the tongue and throat muscles stronger and prevents them from relaxing and blocking the airway as you sleep.
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.
It’s important to take positive steps to deal with your problem if you’ve received a sleep apnea diagnosis. Being able to sleep in a healthy, natural manner is vital to your well-being and long-term health. You can improve the quality of your sleep, and therefore your overall health, if you make use of this article’s suggestions.