Sleep apnea is defined as frequent interruptions in your breathing pattern that decrease the quality of your sleep. The potential causes are numerous but one thing is a certainty: you need a solution! Check out the advice in the following article to learn more about sleep apnea and what you can do about it.
Consider doing a few very specific exercises before going to bed each night, to alleviate some of your sleep apnea symptoms. Exercising throat and tongue muscles has been proven in scientific studies to reduce snoring, improve breathing and lessen the more profound effects of sleep apnea when done according to doctor’s orders.
Do throat and tongue exercises daily to reduce your apnea symptoms. The results of recent research suggest that jaw exercise, and tongue exercises can greatly reduce the presence of sleep apnea symptoms. Doing just a few of these exercises every day can help you get a good night of rest.
Understand the effects that smoking and drinking alcohol have on sleep apnea, if you are trying to get a grip on your quality of sleep. Smoking enlarges airways, while alcohol can relax them too much, both of which will contribute to the symptoms of sleep apnea severely. Consider making the necessary cut-backs that will cut down on your sleep problems.
Do not let sleep apnea ruin your relationship. If your partner has difficulties sleeping next to you because of your snoring or other symptoms linked to sleep apnea, communicate about the problem. be understanding and consider sleeping apart or getting a CPAP machine to reduce your snoring and other symptoms.
If you do not have a partner to let you know how you sleep at night, it can be difficult to assess if you have sleep apnea. Think about recording your sleep patterns. Ensure that you record audio also, which will allow the doctors to evaluate noises you are making during sleep.
If you are a smoker and suffer from sleep apnea, quit, or at the very least, cut back dramatically. Smoking is dangerous for those who suffer from sleep apnea because it causes swelling to the airways, not to mention all the tar it leaves behind in your lungs and airways.
On easy way to help limit your sleep apnea is to stick to regular sleeping hours. When you stick to a sleep schedule that is steady and consistent, you will be more relaxed and sleep much better. Apnea episode frequency will be greatly reduced if you can get plenty of sleep every night.
If you have been diagnosed with sleep apnea, it is imperative that you stop smoking. Smoking swells up your upper airways, which can worsen your sleep apnea symptoms. To quit, try using nicotine replacement treatment or a cessation program. For most individuals, the first month is the worst. Once you are past that point, your nicotine cravings lessen drastically.
Hopefully, this article has given you some much needed advice on dealing with your sleep apnea. It can vary in severity but any sleep disturbance causes major problems in your life, so remedy is called for quickly. Use the tips of this article and additional research as necessary, in order to finally get the quality sleep you need!