Simply learning about sleep apnea is a start but you must do more. If you suffer from this affliction, you need to be proactive. Having an effective strategy to combat sleep apnea is a good first step. You should hopefully be able to pick up some useful techniques for combating this condition from the article below.
Some people’s sleep apnea can be traced to morbid obesity. So if you have sleep apnea, and you are overweight, then try to shed some of those extra pounds. They should follow a sensible weight loss plan, usually involving a restricted calorie diet combined with exercise. Some amount of carbohydrate restriction is beneficial for many who are trying to lose weight as well.
To help with your sleep apnea, you need to consult with your doctor about the best CPAP machine to use. You need to take into consideration both the machine size and audible volume. Certain machines are actually smaller than your average bread box, and they whisper quietly. Your doctor can recommend which machines his patients have had the most success with.
Do you sometimes drink or smoke? Take steps to eliminate these unhealthy habits. These types of substances restrict your airways. Alcohol can relax airways while smoking can cause them to swell, both of which can cause you to have sleep apnea. If it is not possible for you to quit cold turkey, then try not to smoke or drink immediately before bedtime.
It may be possible to reduce the problems you are having with sleep apnea by getting involved with a wind instrument. 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 dilating your airway and causing the walls of the airway to stiffen. Regular playing can significantly reduce the occurrence of the symptoms of sleep apnea by allowing these muscle to function properly and letting you get a peaceful night’s rest.
Purchase yourself a mouth guard that is made specifically for your mouth. Fitted mouth guards help people sleep through the night. It is a great alternative to CPAP (continuous positive airway pressure) and is much more comfortable to wear at night. The mouth guard can help by keeping your airway unobstructed.
Try your best to use your CPAP machine as much as possible if you get one. It can be hard, at first, to get comfortable using it. Four hours of use every night is the minimum necessary time you need to realize the benefits of CPAP therapy. You’ll be comfortable using it on a regular basis in no time.
Moderate your alcohol intake. Alcohol causes your muscles to relax. People who are addicted to alcohol may learn that this is the cause of their apnea, and others who drink sporadically should know it affects them, too. Your throat muscles are relaxed by alcohol, making it harder to breathe at night. Reduce the frequency of your alcohol if you do continue to use it, and never drink close to bedtime.
Now that you are aware of different options you have concerning sleep apnea, use them! Search for the best ones for your situation and you’ll soon start sleeping better. Sleeping peacefully will allow you to get the rest you need and regain control of your energy levels.