Every time you wake up are you feeling fatigued, grouchy or just generally unpleasant? Do your family members complain about your snoring? It is very possible that you have developed sleep apnea if you answered yes to these questions. It is wise to deal with this as soon as you can, so get to a health professional as soon as possible.

There are some bad habits that should be stopped because they make sleep apnea worse. Drinking and smoking are the biggest offenders. Drinking causes respiratory depression, which makes it more difficult to breathe. Smoking, of course, causes both long and short term damage to your lungs and airways, as well as putting you at risk for cancer. Quit both these habits, and you’ll soon notice an improvement in your sleeping patterns.

Giving up smoking and drinking can help to improve your sleep apnea. Alcohol relaxes the tongue and throat muscles, which can cause them to block your airway; smoking inflames the airway, causing it to narrow. Both of these habits can cause snoring and apnea. Avoiding these temptations can put more money back in your pocket, and is a lot more cost effective than expensive surgeries that may no longer be necessary.

Sleep Apnea

Speak with your doctor about treating your sleep apnea with a dental mouth piece. Sleep apnea can be magnified in effects by small jaws and recessed chins, as well as breathing passageways that are naturally narrow. Specialty devices can rectify the minor deviations during sleep so that your jaw aligns and your breathing passage remains unobstructed, giving you a better night of uninterrupted rest.

Lose weight if you need to. Although it might not be the main cause, being overweight makes sleep apnea worse. Therefore, if you are obese, a loss of just 25 pounds can cause a major improvement in your apnea symptoms.

Sleep Apnea

Playing wind instruments can actually help you control sleep apnea. Researchers in Germany have suggested that the didgeriddo can improve upper airway muscles. These muscles are the key to dilation of the air passage and proper breathing as we sleep. This is why playing this instrument regularly will help strengthen these muscles, and reduce snoring and sleep apnea symptoms.

Moderate your alcohol intake. Alcohol has a relaxing effect on all your muscles. While this might often be a desirable side effect of drinking, it can also cause sleep apnea. Alcohol relaxes throat muscles and can make it difficult to keep the air passage open. If you do drink alcohol, avoid drinking it 3 hours before bedtime.

Attempt side sleeping. Sleep apnea sufferers tend to sleep on their back. If you sleep on your back, you are more likely to have your mouth open and block your airways. Making an effort to stay off your back will help to give you a better night of sleep. If you have a hard time sleeping on your back all night, you can try to prop pillows around yourself to prevent you from sleeping on your back.

You should use only one normal-sized pillow each night to sleep on. Over-sized pillows may lead to you sleeping in an unhealthy position. Your breathing will become more difficult for you to complete during sleep. For this reason, stick with just one pillow to alleviate your sleep apnea symptoms.

Sleep apnea is a serious problem, but entirely treatable. You can get relief quickly if you follow the advice from this article. If these tips do not work to your satisfaction, consult your doctor for other options.

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