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How To Keep Sleep Apnea From Controlling Your Life

Posted on | October 15, 2012 | No Comments

If you are a sleep apnea sufferer, you are aware that it can destroy your health and rob you of your sleep. Getting enough sleep is important for being in good health. Luckily, you can do something about it. The article below has some ideas that can help.

Sleep Apnea

Try to sleep on a regular schedule if you have sleep apnea. Sleep apnea causes regular interruptions in your ordinary nightly sleep cycle. You can retain your health and daytime energy and focus by keeping a regular sleep schedule. The most important adjustment to make is to go to bed and get up at the same time every day.

Start playing wind instruments. You are going to have a good time with the music, and you get to give your mind a workout. However, you are also working out your throat muscles that regulate breathing. Strong throat muscles are less likely to contribute to the ill-effects of sleep apnea.

People that have sleep apnea can benefit from learning to play a wind instrument. Learning to play a wind instrument can strengthen the muscles in your airway so you can breathe easier. Playing a musical instrument strengthens the airways and gives you greater control.

Do not lie on your back when you sleep if you have sleep apnea. Most people who have sleep apnea are back sleepers, which means that their airways constrict easier. Use pillows to prop you up and keep you sleeping on your side for the best results.

Sleep Apnea Symptoms

If you have been prescribed a CPAP for sleep apnea, make an honest effort to use it at least four hours a night. Sleeping while using a CPAP can be difficult to adjust to at first, but it is not impossible. However, it won’t be effective if you don’t use it every day. If you’re struggling to adjust, ensure you’re using the CPAP for four hours every single time you go to sleep.

Play a woodwind instrument. It doesn’t matter what wind instrument you play, whether it’s the clarinet, flute, or another kind. These instruments can help reduce your sleep apnea symptoms. Playing these instruments helps you learn air control and exercises your airway muscles, increasing their strength. In time, the throat muscles will strengthen and your sleep apnea symptoms will decrease.

Try getting rid of bad habits to better your sleep apnea. As with many other health problems, alcohol and tobacco will worsen sleep apnea. Drinking helps depress your respiratory system, causing breathing issues. Smoking inserts carcinogens into the lungs, which eventually damages them. Doing away with both of these bad habits will help do away with your sleep apnea symptoms.

Be sure to use just one, normal-sized pillow when you sleep. The position of your body can become awkward and harmful to your breathing when you use too many pillows. Not only is this bad for your neck in general, it also restricts your airway. Because of this, you should only sleep with a single pillow to combat sleep apnea.

Playing wind instruments can actually help you control sleep apnea. A German study found that didgeridoo playing gives you better motor control over your airways. These muscles are responsible for dilating your airway and causing the walls of the airway to stiffen. Due to this, regular play can translate into good sleep at night.

You can actually reduce your sleep apnea symptoms by practicing a few simple tongue exercises. One simple exercise is to put your tongue against the roof of your mouth and hold it there for a couple of minutes. This strengthens the muscles throughout the airway passage and minimizes the likelihood of them interfering with breathing and sleep.

If you are prone to sleep apnea, you should try not to sleep on your back. Sleeping on the back causes the airway to block, preventing sound and restful sleep. Try side-sleeping, but if you can’t do it naturally, try propping a pillow to force your body onto a side every night.

Sleep Apnea

Many people who sleep on their back typically experience sleep apnea. Anyone who has sleep apnea would be better off not sleeping on their back. It has been shown that the tongue and palate fall toward the back of the throat when people sleep and this can obstruct the airway.

Minimize the risk factors associated with sleep apnea. Sleep apnea can run in the family, and that is one factor that can’t be changed. There are many other factors, though, that can be minimized or eliminated through lifestyle changes, such as excessive weight, alcohol use, or smoking.

As this article went over, there are many good ways to handle sleep apnea. Use the tips in the article you just read to get a better night’s rest, because you deserve it! Once you’re able to get enough sleep, you’ll have a better quality of life in a lot of ways

Find out lots more advice about Sleep Apnea at Keep Health.

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