Many of us have trouble sleeping, but the condition known as sleep apnea can be one of the most troubling causes of sleep disturbance. The good news is that there are many simple ways that help you get a restful night’s sleep. Consider the advice in the following article to help you finally get a better night’s sleep.
In order to improve sleep apnea, eliminate some bad habits from your life. Alcohol and cigarettes are two of the primary culprits. Drinking can overly relax your respiratory system and may cause breathing problems. And when you smoke you inhale a bunch of carcinogens that can seriously damage your lungs. If you can give up these bad habits, you’ll see a significant reduction in your sleep apnea symptoms.
Excess weight also causes sleep apnea, so losing weight is a very good idea. Sleep apnea and obesity are often tied together. As a result, the loss of just twenty or twenty five pounds can make a significant difference in reducing your symptoms of sleep apnea.
Taking up a musical instrument (especially a wind instrument) can have a positive effect on your sleep apnea. Research conducted in Germany has shown that you can greatly strengthen the muscles of your upper airway by taking up an instrument like the didgeridoo. These muscles are responsible for opening and closing your airway, as well as controlling the stiffness of the airway. This means that practicing regularly with a wind instrument will reduce the severity of sleep apnea symptoms that you experience.
Don’t drink a lot of alcohol. Alcohol will relax all of your muscles. If the throat muscles are too relaxed, they can collapse and block your airway. Alcohol causes the throat and tongue muscles to relax, which can make it easier for them to block your airway. If you have to have a drink, do it well before bedtime.
Try out other options besides sleeping pills. The muscles in your throat relax too much when you use a sedative like sleeping pills, (or alcohol) and your airway is much more likely to collapse during sleep. They can also contribute to a large variety of things that are problematic to those who suffer from sleep apnea. Consult your physician to find out about possible ways to get to sleep to faster that won’t react poorly with your sleep apnea.
Try sleeping in a different position (such as on the side) rather than on your back. Sleeping on your back is more likely to cause snoring and apnea. When you lay on your back during sleep, the tongue and soft palate shift to the back, which obstructs your airway. It is best to sleep on one of your sides or your stomach. You may want to prop yourself up with pillows so you stay on your side.
Stick to one regular pillow for sleeping on at night. When you use multiple pillows or an over-sized pillow, it can interfere with your position as you breathe. This can position you in a way that makes it harder to breathe. So find a normal size pillow that is comfortable and doesn’t contort your airway because this will help you sleep better and breathe easier.
These days, none of us can afford to go without sleep. Sleep apnea shouldn’t get in your way any more if you’re able to use these tips to benefit you.