Lack of quality sleep can negatively affect one’s life. If you don’t sleep well and have sleep apnea, you already know this! Thankfully, there are many things you can do to cope with your sleep apnea and sleep better. Use this article as a starting place for some help.
Quitting smoking and drinking can relieve sleep apnea symptoms. Both of these bad habits can cause the airway muscles to relax, which makes you snore and adds to the symptoms of sleep apnea. Some people resort to invasive surgeries to correct their sleep apnea without realizing that discontinuing these bad habits could have been a more simple and much cheaper route!
Talk to your doctor about getting a fitted sleep mouth guard. You could be dealing with a narrow breathing airways, or a small jaw which can all make the problems of sleep apnea much worse. Specialty devices can alter your position during sleep and more properly align jaw elements, giving you a much higher quality rest.
Playing wind instruments can actually help you control sleep apnea. Researchers from Germany found that practicing with the didgeridoo on a regular basis strengthens throat muscles. You can stiffen your throat muscles which will help them get more air to flow through them. So, if you play this instrument on a daily basis, it will help to limit the sleep apnea symptoms which in turn will give you a good night’s sleep.
Make yourself wear your CPAP for four hours while you sleep, at the least. Some people find the machine difficult to get accustomed to. Four hours of use daily is recommended with a CPAP machine to see the medical benefits. If you are having difficulty adjusting to it at first, try to make sure you at least use your CPAP four hours each time you sleep.
Eating healthily can help you shed weight and relieve sleep apnea. Some people are surprised to learn how much a bad diet effects sleep apnea. Someone who is overweight but still eats a healthy diet will have fewer symptoms of apnea than someone who eats an unhealthy diet but weighs less.
Try to sleep on your side at night. Your air passages are more likely to suffer obstruction when you sleep on your back. Be sure you try sleeping on your side to get rid of a few of your problems caused by sleep apnea at night.
To help diagnose your sleep apnea, your doctor may ask you to keep a sleep log. Write out how many times you wake up in the middle of the night, or how ofter you get tired throughout the day. Ask your partner for more specific information on how loud your snoring is, the quality of your breathing and even how restful you were. These pieces of information are key to helping your doctor diagnose your sleep disorder.
Life is hard enough without having to suffer sleep apnea induced sleep deprivation. Hopefully this article has offered you some very useful advice you can try out as soon as this evening, and you will be able to start getting a really good night’s sleep, once and for all!