How can you wake up early and face the day when you haven’t had a good night’s sleep? One of the biggest sleep thieves is sleep apnea, an advanced form of snoring. If you have been diagnosed with this issue, then check out some great tips in this article about living with it.
If you have inherently narrow airway that are causing sleep apnea, a mouth guard can help. A mouth guard opens your airway and facilitate nighttime breathing. Mouth guards and sleep masks must be properly fitted in order to help improve apnea.
Do throat and tongue exercises daily to reduce your apnea symptoms. The results of recent research suggest that jaw exercise, and tongue exercises can greatly reduce the presence of sleep apnea symptoms. Doing just a few of these exercises every day can help you get a good night of rest.
If you suffer from sleep apnea, it is vital to avoid consuming alcohol before bedtime. Alcohol acts as a sedative, therefore, it will naturally slow down your breathing. In addition, it will relax all the muscles in your body, including those in your throat that help to keep your airway open.
Fighting back against sleep apnea often involves eating healthier and losing weight. It’s surprising how much an unhealthy diet can affect sleep apnea. It has been shown in studies that those who eat unhealthier foods face more severe sleep apnea than their overweight, yet healthy-eating, counterparts.
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.
Do not drink alcohol often. Alcohol relaxes the muscles too much. This might be something you want to do but it can also exacerbate your sleep apnea. When your throat muscles relax, your airway narrows and causes sleep apnea. If drinking is an important part of your life, restrict the amount of alcohol you consume and drink it earlier in the day.
Try some throat and mouth exercises. One reason people suffer from sleep apnea is because their throats close when they sleep. Strengthening these muscles can decrease the chance that they will go slack while you are sleeping. Try some tongue, jaw and neck exercises to increase your throat strength.
Try to sleep on your sides to keep sleep apnea from ruining your sleep. Sleeping on your back can obstruct your airways and cause apnea. Try sleeping on your side at night and determine if that helps you breathe a bit easier.
While it is difficult to completely remove sleep apnea, you can learn to live with it through tips like those found in this article. If you liked them, be sure to share this article with friends and loved ones who suffer from the same problem. This will help everyone to get a better night’s rest.