Not sleeping enough is part of every day life for most people, but many may not realize the root cause of their fatigue could be a sleep disorder. Sleep apnea cases are going up every day; it isn’t that uncommon of a disorder anymore. If you think you might have this condition, the article below contains information that you need to read.
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.
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.
Regular practice on a wind instrument can minimize some of your sleep apnea symptoms. In Germany, research has been done that suggests playing the didgeridoo will train the muscles of the upper airway. Upper airway muscles manage dilation and stiffening of airway walls. This is why playing this instrument regularly will help strengthen these muscles, and reduce snoring and sleep apnea symptoms.
Everyone who snores does not have sleep apnea. Conversely, everyone who has sleep apnea does not necessarily snore either. How do you know the difference? The biggest signs are how you feel during the course of a normal day. Snoring does not interfere with the sleep quality the same way that sleep apnea does. With snoring you are less likely to suffer from fatigue during the day.
Sleeping pills and other drugs are not good solutions if you are having trouble falling asleep. Relaxed throat muscles (caused by alcohol consumption as well as sleep medication) can contribute to an increase in sleep apnea. They also lead to other issues that can cause many problems, especially for someone suffering with sleep apnea. Consult with your physician on sleep remedies that won’t hinder your breathing.
Keep your bedroom in prime shape for sleeping. Insomnia and sleep apnea are often connected. This makes keeping an environment in which you sleep at the right temperature, lightness level and sound level important for helping you get a good night of rest. The right environment also means leaving your stresses outside the bedroom to ensure you are relaxed enough to fall asleep.
Do you always sleep on your back? Try sleeping on your side instead. When you sleep on your back with a head propped on a pillow, your airways get narrower. Go to sleep on your side and use cushions to prevent yourself from rolling in your sleep. Your airways should remain open as long as you are on your side.
If you suffer from sleep apnea, it’s very important for you to sleep on your side. Avoid sleeping on your back at all costs, as this position does not allow enough air to get into your airways. To prevent yourself from sleeping on your back, put a tennis ball in the back of your pajamas.
Consider an alternative sleep apnea flower remedy therapy (also known as essence therapy). Vervain is used in this treatment for its calming and relaxing effects. This can help treat your symptoms, including insomnia problems associated with your apnea. As an added bonus, it also helps reduce overall stress and lower high blood pressure.
How you sleep can affect your condition. That’s why you need to sleep in an optimal position. Try taking a foam wedge and using it to raise the top half of your body. Or, if possible, elevate the top part of the bed around four inches.
Smokers who also suffer from sleep apnea need to make a difficult decision. Research shows that smoking can worsen sleeping problems such as snoring and apnea, so those who like to light up need to really look into themselves and decide what is more important, nicotine or a great night’s sleep.
Throat exercises can help strengthen your muscles and fight sleep apnea. Just as exercises help to strengthen muscles in other parts of your body, these oral exercises will help strengthen your tongue and throat muscles for a better night’s sleep. Try to move your tongue up and down and flex your throat muscles as one type of exercise. Make sure you do this once during your day.
Some types of sleep apnea are able to be corrected using oral appliances. Sometimes, a person’s jaw is genetically shaped to encourage sleep apnea. A sleep mouth guard can change the position of these things while you sleep to help lessen sleep apnea symptoms.
Lose weight. If you find yourself having difficulty sleeping, take the time to evaluate your weight. If you are obese, that is likely a major factor in your sleep apnea. Start on a diet and exercise regime right away so that you can slim down and sleep more comfortably every night.
People who have sleep apnea usually sleep on their backs. If this is the case, you may want to consider changing your sleeping position. Sleeping on one side can provide a better night’s rest.
If you have tried everything else and talked to a medical professional, then it is time to consider more permanent solutions for your apnea. There are some breathing devices that a medical professional can recommend for you. Although it may be annoying to lug the machine around, it is better than the alternative.
If you suffer from sleep apnea, try chewing on both sides of your mouth! It may sound odd, but if you think about it, chewing works all of your jaw muscles, so balanced strength and functionality may lessen the airway problems associated with sleep apnea. You might also try specific exercises that work all muscles in the jaw and throat.
Once you learn you have sleep apnea, you should find treatment as soon as possible. Your health and your life depend on getting enough adequate sleep every day. Use the tips you learned from this article to control your sleep apnea.
