Although many people are having trouble getting all of the rest they need on a day-to-day basis, few of them realize that the culprit may actually be a sleep disorder. Sleep apnea, an irregular breathing pattern caused by obstructed airways, is one of the most common of these disorders. If you think that you have sleep apnea, keep on reading.
Exercise your throat. Make faces. Stick out your tongue. Rotate your jaw. It might feel a bit silly, but it can actually help people who suffer from sleep apnea. Doing these things exercises the muscles your body needs to moderate its breathing. Studies have shown that doing these exercises a few times a day can make a huge difference.
Look for devices that help to alleviate snoring. Snoring happens when the airways are mostly closed but air can come though, and apnea is when the airways are completely closed. So you can see that it is logical that this device can help with both issues. Talk to your doctor to find out if one of these devices will truly help you or if you need some other type of treatment instead.
You can lessen the sleep apnea symptoms you are experiencing. Genetic and congenital risks cannot be altered, but lifestyle changes can be made. However, many other risk factors can be cut out, like being overweight, a smoker or a heavy drinker.
An excellent way to reduce the symptoms of sleep apnea is to prop up your head and body. If you can get your head at least 4 inches off of the mattress or elevate your torso from the waist up, you will reduce your symptoms. Try using a foam wedge or cervical pillow when sleeping to do this.
One way to help with sleep apnea is to quit smoking. Smoking cause the airways to swell, making sleep apnea worse. You could use various methods of nicotine replacement, electronic cigarettes or a stop smoking program to quit smoking.` The first month is hard, but after that it becomes easier. Once you are over that, you shouldn’t have as much trouble with cravings, as the nicotine has started leaving your body.
One great tip for people who sleep with an apnea sufferer is to use a white-noise machine. While this won’t target the problem at all, it does at least help the partner to get a good night’s sleep. Remember to use the same sound every night in order to sync the noise with relaxation.
When you get your sleep apnea diagnosis and the doctor gives you a CPAP machine, be determined to stick with CPAP therapy. It can be a real adjustment getting used to sleeping with a mask on your face every night. However, your life and health depend on it. So tell yourself this is not optional, and set your mind on making it work.
Once you have been diagnosed with sleep apnea, you need to pursue an effective treatment plan so that you can find relief. Adequate nightly sleep is essential to health and happiness. Improve the quality of your life by applying these tips and improving the quality of your sleep.