No matter who you are or what you go through in a day, you need a restful night’s sleep to function properly! Sleep apnea can cause such continuous interruption of sleep that life becomes impossible. Consider the following tips that can help you get control of your sleep apnea and get a better night’s sleep.
Get a CPAP mask that fits your face perfectly. If the mask that comes with your CPAP machine is too narrow or too loose, you will probably experience discomfort when you sleep and the machine might not work properly. Get a customized mask if you need to: the expense will be worth it.
If you have sleep apnea, try sleeping on your side. If you are a back or stomach sleeper, gravity is working against you all night. Your airway is much more likely to collapse if you are facing straight up or down. Sleeping on your side instead makes it much easier for your body to maintain your airway as you sleep.
If you have just been diagnosed with sleep apnea and prescribed a CPAP, join a CPAP support group. It can be quite difficult to get used to sleeping with a mask on your face every night. Sitting in a room full of other people going through the same thing can be very empowering. You can learn from others who have had the same issues you are having and made adjustments to make it work.
Try to sleep on your side at night. By sleeping on your back, you’ll notice that your throat and nasal passages may become obstructed. Try sleeping on your side at night and determine if that helps you breathe a bit easier.
Get a mouth guard made especially for sleep. If you have a recessed chin, overbite or a small jaw, they way your jaw sits while you sleep may be causing the breathing problems while you sleep by narrowing your airways. A mouth guard can correct this and help you sleep better.
If you have no one with you while you sleep, it would be hard to tell if sleep apnea is your problem. One way to see is to set up a video camera to record yourself as you sleep. Make sure the video has sound as well, so that your doctor can hear your breathing.
Doctors often recommend that sleep apnea patients consider treatment with a CPAP – Continuous Positive Airway Protection – mask and machine. The machine sends air through a hose to a mask covering your nose. The purpose is to help keep your airway open so you are breathing normally as you sleep. While the machine may initially seem a little foreign and uncomfortable, a great many patients adapt quickly and find they are getting much more restful sleep as a result.
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 think that you may have sleep apnea, set up a video of yourself as you sleep. Just be sure that the video recorder has sound capability. When you wake up, look at the video, and if it seems like something other than snoring is going on, it may be time to go to the doctor.
You should adopt a healthy lifestyle and monitor your weight and blood pressure. Your doctor should be able to advise you on your diet and perhaps on a fitness program if you need to be more active. Living a healthy life should really help you reduce the symptoms of sleep apnea.
Use meditation, warm baths and massages to help you relieve stress and reduce anxiety-induced sleep apnea. A hot bath will reduce your tension and make you feel more relaxed. This will help you get to sleep and stay asleep rather than having constant sleep apnea interruptions.
If you suspect that you have sleep apnea, talk to your doctor about undergoing a sleep study. During the course of the study, you will be hooked to monitors while you sleep. These monitors will tell doctors about the levels of oxygen in your blood, the states of sleep you enter, and whether or not your breathing is inhibited while you sleep.
Check with your doctor about any medications that you are taking that may be causing your sleep apnea symptoms. Some prescription medications, such as muscle relaxers, may, in fact, promote the collapse of the soft tissue in the back of the throat which can contribute to the symptoms of sleep apnea.
Pick up any type of wind instrument and learn to play it. Longer wind instruments that require more air are best for strengthening throat muscles. Playing these instruments helps you learn air control and exercises your airway muscles, increasing their strength. After a while, playing these instruments will provide you with relief from apnea because of the muscle training.
Seek out a support group. You might not know anyone else with sleep apnea personally. While your family and friends may offer support, they might not truly understand what you are expriencing. Find people that also have sleep apnea. Try out online forums if you’re a bit shy with others.
Add regular exercise into your routine. Exercise not only tires out the body, it helps relax your mind as well. With a normal exercise routine, you may find that a more normal sleep is possible. It may keep the sleep apnea symptoms from being as severe or even not appearing at all.
Quality sleep is important to your health and ability to accomplish nearly everything you’ve got going in life. Hopefully this article has provided you with some very useful information you can put to good use, beginning tonight. Take charge of your life by getting control over sleep apnea and putting it to bed, once and for all.Food, Health & You - Complete Implementation System,Click here!