Have you reached the end of your rope trying to figure out why you cannot get a good night’s sleep, despite lying in bed for hours? If you’ve tried other options, you may have sleep apnea. If you suspect sleep apnea, your first step should be to read the tips presented here.
Learn how to play a wind instrument. Studies have found that playing a wind instrument like the flute or the didgeridoo can help with sleep apnea. Wind instruments exercise your breathing and help your body get accustomed to taking in sufficient amounts of air. Your throat will be able to better control airway dilation.
If you have sleep apnea, be sure to ask your doctor every five years if you should have a follow-up sleep study. As your weight and health change, your CPAP pressure may need to be adjusted. The most accurate way to reassess your needs is to have another sleep study with CPAP so the appropriate pressure can be determined.
If you are over weight, going on a diet can reduce your sleep apnea, or in rare cases, eliminate it completely. Maintaining a healthy weight can help you breathe easier, so losing weight and maintaining a healthy weight when you have trouble breathing is an obvious step in treating your sleep apnea.
Attempt to sleep on the side to get a full night of rest in spite of apnea. When we sleep on our backs, the nasal and throat passages are more prone to obstructing the air-ways. Be sure to go to sleep sideways and find out if that helps you to sleep tonight.
Get a mouth guard made especially for sleep. If you have a recessed chin, overbite or a small jaw, they way your jaw sits while you sleep may be causing the breathing problems while you sleep by narrowing your airways. A mouth guard can correct this and help you sleep better.
If you tend to snore a lot and have difficulties staying asleep, you should go see your doctor right away. You might have a condition known as sleep apnea: find an effective treatment so you can get enough sleep and go through your daily activities without being held back by your health problem.
Lose weight to prevent developing sleep apnea. Weight loss alone can be an effective treatment for those with mild sleep apnea. Loosing even a little weight can allow you to breathe more freely and get a good night’s sleep.
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.
Stop smoking if you have sleep apnea. Smoking causes swelling in the upper airway, which makes sleep apnea worse. To quit smoking, try a smoking cessation program or use nicotine replacement therapy. The first month is pretty tough for most people, but it gets better. Following that time, the nicotine will start leaving your body, and you’ll have decreased cravings.
If you have tried all the self-help ideas and treatments and made changes in your lifestyle, and you still have not had success in helping your sleep apnea, you should consult with a sleep doctor. These doctors can evaluate your condition and work with you to find a treatment that is effective.
Do you feel like you can tackle sleep apnea now? You should now feel much better about tomorrow’s sleep by following the tips you’ve just read. Keep in mind that it may take awhile to see improvements. As time goes on though, you will see improvement and more energy during the day.
