Do Not Ignore The Symptoms Of Sleep Apnea. Use These Tips.

Everyone who has been diagnosed with sleep apnea knows how frustrating and tiring it can be. If you want to be healthy and happy, you have to get enough sleep. There are a lot of things you will be able to do to help it. The article below has some ideas that can help.

Quit smoking and drinking. Both of these habits have a negative effect on the muscles in your airway. Quitting these habits may help you avoid costly and invasive surgery in the future.

If you have been prescribed a CPAP for sleep apnea, make an honest effort to use it at least four hours a night. It can be hard for some people to sleep with the CPAP initially. A minimum of four hours per night is needed, if your CPAP machine is going to help you. Just use it as much as possible and you’ll get used to using it after a couple of weeks.

Avoid alcohol if you have sleep apnea. Drinking alcohol relaxes the muscles of your throat and airway. Even though you may enjoy the relaxing effects, this can contribute to sleep apnea events. Your muscles will relax and collapse, which will make you snore and possibly cough through the night. While it’s not vital that alcohol be avoided 100%, do what you can to make sure you do not drink it before a nap or nighttime sleep.

Try something else besides sleeping pills. Just like alcohol, taking sleeping pills will make your throat muscles relax. In addition, sleeping pills can contribute to many problems associated with sleep apnea. Consult with your doctor about what you should take besides sleeping pills.

In an effort to better diagnose your apnea problem, your physician might want you to maintain a sleep log. Sleep logs are records where patients write down the length and quality of their sleep. Your partner can best inform you if your sleep involves jerking limbs, stops in breathing and loud snoring. That helps the physician determine whether your symptoms are, in fact, sleep apnea.

Don’t use multiple or oversize pillows. Having too many pillows, or one gigantic one, may interfere with good breathing posture. You’ll be resting in such a way that makes breathing difficult. You can minimize the impact your sleep apnea has by using just a single pillow in bed.

Cut down on your chances of developing sleep apnea. Some of these are unavoidable, like gender or genetics. So make sure you try to avoid doing things like this so you don’t get sleep apnea.

Do not sleep on your back if you have sleep apnea. Sleeping on your back blocks your airways quite easily. A good way to get around this is to use a pillow so that you sleep on your side in bed.

You can reduce the symptoms of sleep apnea by making the muscles in your throat stronger. When your breathing is obstructed by soft tissues collapsing in the anterior of your throat while you sleep, the result is sleep apnea. Strong muscles are less likely to constrict airways.

People who snore or even those who have sleep apnea may benefit if they learn to play a musical instrument. This is good for your soul, and playing a wood instrument will reduce sleep apnea issues. This will help your airways.

There are throat exercises that can help you get rid of sleep apnea. When you strengthen the muscles around the airway, you are helping make them much less likely to collapse. One example is pressing your tongue onto the roof of the mouth and holding onto it for about three minutes before releasing. Do this at least once a day.

Sleep apnea is an issue with throat muscles, which means strengthening them will help ease symptoms. You can learn any number of simple exercises to help you tone and strengthen the muscles in your throat.

Many people that have sleep apnea sleep on their backs. If that is you, think about switching to the side. Many studies indicate that if you sleep on your side, it will help with your sleep apnea.

Be in constant contact with your physician with regards to a recently diagnosed case of sleep apnea. Your general practitioner or specialist can give you the latest information and tips about staying in good health. After you have tried a specific treatment, make sure you let your doctor know what worked for you and what didn’t.

Drinking alcohol in the hours right before bedtime can exacerbate sleep apnea. Alcohol can overly relax your throat muscles and make it difficult to breathe causing an apnea episode. It is not necessary to quit drinking cold turkey, but you should ensure you don’t drink any alcohol immediately before you hit the sheets.

Sleep apnea is caused by inadequate oxygen during sleep. Given this underlying cause, it’s a good idea for sleep apnea sufferers to avoid high altitudes. High elevations mean that your oxygen level will be lower and may cause your sleep apnea to be worse. If you can possibly avoid sleeping at elevations, it would behoove you to do so.

Do throat and jaw exercises. Some people learn from their doctors that weak muscles in their tongue, jaw and throat are the cause of their sleep apnea and exercises will help. These exercises can greatly help reduce your symptoms.

Try playing any sort of wind instrument. Learn the clarinet, flute, or even the didgeridoo to help relieve your sleep apnea. This can help you improve the muscles that are in your airway. After practicing for a bit, your muscles will be stronger and you will breathe better.

As you now know, there are various treatments that are effective at treating sleep apnea. Use the tips that work for you and seek medical help as well. Do not try to address your sleep apnea by yourself. The rest of your life will fall back into place very easily once you have your sleep problems under control.

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