Sleep Apnea Advice Straight From The Experts
Does your partner complain that you snore at night? Do you wake up feeling tired and irritable? If so, you may be suffering from sleep apnea. This means that while you sleep, you stop breathing for several seconds or even a minute. To find effective relief from this condition, the following article can help.
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.
You should know that using a CPAP machine can cause certain side effects, including snoring, congestion, Zaleplon 10mg irritation or dryness in your mouth and airways. If this occurs, you should go to your doctor and make sure you are using your machine properly. Consider using a different mask or a different machine.
People who do not have a partner sleeping with them may not know they suffer from sleep apnea.
If you wake up with a dry or sore mouth, wake up out of breath, have morning headaches, insomnia, and/or go to the bathroom frequently during the night, you may have sleep apnea and should talk to a doctor.
Make sure to provide relief for your allergies. Congestion can make it harder to breathe through your nose and force you to take in air through your mouth. Allergies can cause soft tissues to swell and make apnea much more severe. Research the medicines you use to treat your symptoms and be wary of adding side effects to the mix.
Drink one cup of caffeinated coffee a few hours before you go to sleep. It may seem silly to drink a caffeine drink at night, but this can actually help keep your throat open while you sleep. You may have to play around with what time you drink the coffee to avoid restlessness.
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.
Working out your tongue can help treat your sleep apnea symptoms. The process is to simply press the tongue against the roof of the mouth and maintain this for at least three minutes. Like other exercises for the body, Eszopiclone 2mg tablets muscles in the tongue and throat will be strengthened and therefore remain tighter while you sleep.
If you have sleep apnea and use a CPAP machine at night, consider using saline nasal spray. The continuous airflow being pushed through your nose every time you sleep can cause your sinuses to dry out. Keep them hydrated by using two pumps of saline nasal spray in each nostril morning and night.
While you may not be obese or even very overweight, even a couple of extra pounds can cause sleep apnea
That means even if you have a little belly, you should work to get rid of it and see if that removes your sleeping problems. You will thank yourself for it afterwards.
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.
Cut down on alcohol use
When you drink, the alcohol relaxes the muscles in your throat, making it easier for them to obstruct your airway and "collapse." Don't have alcohol within 4 or 5 hours before going to sleep to avoid this, if you want to continue to drink at all.
Do not give up if the first treatment you try does not work. Give each treatment a few weeks before you decide to give up and move on to the next treatment. Finding the right solution can take some time, but you will be glad you went through this process.
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%.
In some more extreme cases of sleep apnea, your doctor may recommend a CPAP machine. This machines function to continually force your airway to remain open while you are asleep. While they can be a hassle, eszopiclone 3 mg online they often times are life savers. If you think this may be necessary, speak with your physician.
Learn to control anxiety, to lessen the severity of sleep apnea symptoms
Just facing a restless night of sleep can create enough anxiety to keep you up! Learn effective anxiety-control methods that will enable you to clear your mind of problems, including the possibility of experiencing sleep apnea, so that you increase the chances of actually getting to sleep.
Sleep apnea sufferers should do everything they can to stop smoking. Smoking cigarettes inflames and irritates nasal tissues, which can make breathing much, much more difficult. Ideally, everyone with sleep apnea should totally give up cigarettes. This is, however, extremely difficult. Smokers with sleep apnea who can't quit totally, should at least try to avoid smoking in the hours immediately before bedtime.
Once you are diagnosed with sleep apnea, it is important to pursue an effective treatment plan right away. This way, you and your family can find relief from the problems this condition can cause. Once you have been treated, you will find yourself sleeping better at night and feeling more lively and energetic during the day.
