If you or someone you know suffers from sleep apnea, read on. Left untreated, sleep apnea can create a lot of serious health issues. However, when properly managed, patients can regain a healthy and well-rested lifestyle. Use this article’s advice to help you cope with this condition.
Try cutting out cigarettes and alcohol if you have sleep apnea. Sleep apnea and chronic snoring are each caused by over-relaxation of the airway muscles, and both smoking and drinking can cause this. Getting rid of these habits can save you money as well.
Believe it or not, wind instruments can help you deal with your sleep apnea. A German study found that didgeridoo playing gives you better motor control over your airways. Muscles in this area stiffen the airway walls and control the dilation. Because of this, regular playing of this instrument can aid sleep by reducing the various symptoms that sleep apnea produces.
To keep your sleep apnea in check, eat a healthy diet to lose weight. Changing from a poor diet to a healthy one can transform your sleep apnea symptoms. Good nutrition can help many medical conditions, including sleep apnea.
Moderate your alcohol intake. Alcohol causes your muscles to relax. While this is often considered a desirable effect, it can lead to sleep apnea. If you must drink, keep it to just a few, and stop drinking well before bedtime. This will keep your throat muscles from relaxing excessively. If you must drink alcohol, consume it sparingly and at least a few hours before heading to bed.
Lie on your side when you sleep. It’s not uncommon for many with sleep apnea to sleep while laying on their back. Sleeping flat on your back may cause your throat and mouth tissues to obstruct your airways. Making an effort to stay off your back will help to give you a better night of sleep. Put a pillow on your side if you always find yourself moving around during sleep.
Tongue exercising may help resolve certain sleep apnea symptoms. One simple exercise is to put your tongue against the roof of your mouth and hold it there for a couple of minutes. This will help strengthen weak tongue and throat muscles so that they don’t slip back and block your airway while you sleep so easily.
Curb drinking heavily if you have sleep apnea. Drinking alcohol can cause your throat to relax which can make sleep apnea worse. Therefore, consider quitting your drinking habit, or only drink around 1-2 drinks each day hours before going to bed. In this way, the alcohol will not disturb your sleep.
If you are prone to sleep apnea, you should try not to sleep on your back. If you sleep on your back, you are sleeping in a position that can block your airways. Do what you can to sleep while laying on your stomach or side at all times. You can use pillows behind your back to help keep you from moving onto your back to sleep.
Sleep apnea can contribute to many serious health disorders if left untreated. You need to do some research about sleep apnea if you have it. You’ll find it much easier to stay healthy and get the kind of natural rest you need if you make use of the suggestions provided here.