Managing Sleep Apnea For A Restful Nights Sleep
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Posted on: 08/20/22
Managing Sleep Apnea For A Restful Nights Sleep
There are hundreds of people who suffer from an unknown ailment - unknown even to themselves. This ailment is called sleep apnea, and aside from damaging the quality of a nights sleep, it also carries more severe health risks. This article offers tips on how to survive when you have sleep apnea.
If you suffer from sleep apnea, you should use a Continuous Positive Airway Pressure machine while sleeping. This will help you treat your sleep apnea and get you on the path to having a full nights sleep. This machine uses either a face or nasal mask to pump air while you sleep.
If you have sleep apnea, consider learning how to play a wind instrument. Researchers in Germany found that playing a didgeridoo can train and strengthen the muscles of the upper airway. The upper air passage muscles control the size of your airway. Because weaknesses in these muscles can cause apnea, playing regularly may actually help you sleep better at night.
You really need to do your best to lose weight if you have sleep apnea. Those who have sleep apnea typically have a neck circumference of 17 inches or more. This excess weight around the throat causes the airway to collapse more easily during sleep. Reducing your weight by even ten pounds can have a beneficial impact on your sleep apnea.
Stop smoking. Smoking cigarettes is bad for you for many different reasons. Smoking can also cause sleep apnea. It isnt just bad for your lungs; it can also cause your upper airway to swell. This can make it difficult for you to get the breath that you need at night.
If you do not know if your snoring is from sleep apnea or just simple snoring, try using a sleep diary. In this diary, you will need to record how much time you spend in bed, the number of times that you awaken each night, and how tired you feel when you arise in the morning.
Avoid drinking alcohol. Getting buzzed or drunk causes your airways to relax too much. If someone goes to sleep in a drunk state, you can hear the effects from their deep snoring. In someone who already suffers from sleep apnea, it can be very dangerous. Avoid alcoholic drinks to sleep safer.
Exercise
Strengthen your throat and jaw with some basic exercises. Developing these muscles should reduce the symptoms of sleep apnea. You can exercise your throat and jaw by simply pulling your tongue or practicing some very simple breathing exercises. The goal is to train you to breathe differently and hopefully make your sleep apnea disappear.
Being overweight can be a cause of sleep apnea. If this is the case, a sleep apnea sufferer should try to lose weight. Follow a strict diet and exercise regimen for awhile to see if this makes a difference. Reducing carbohydrate intake can be an effective way to take off the pounds, according to some recent studies.
Sleep apnea is a serious condition that can be improved by losing weight if you are obese. Losing about 25 pounds can dramatically improve this condition. For some people that will cure the problem, for others it may just help improve the symptoms that you are experiencing. Try to eat healthy and make sure to get enough exercise every day.
By understanding and analyzing these tips, you are better prepared to deal with your own sleep apnea, or even that of a loved one. You can turn nighttime from a battle into bliss or from purgatory into peace. By ensuring a good nights sleep, you will improve the quality of your entire life.