Can Insomnia or Sleep Apnea Cause Depression
Sleep apnea interferes with getting a good night’s sleep and can be extremely dangerous. Self-education is the first (and possibly the most important) step in dealing with this tricky condition. By following the advice we present here, you can get a handle on your problems with sleep apnea.
If you have sleep apnea because of naturally narrow airways, get a sleep mouth guard. These can help you breathe better and clear your airways. Mouth guards and sleep masks must be properly fitted in order to help improve apnea.
Learning how to play a wind instrument is something which can help ease the symptoms of your sleep apnea. Research in Germany has shown that playing an instrument called the didgeridoo can train the muscles in your upper airways and strengthen them. Upper airway muscles manage dilation and stiffening of airway walls. For this reason, playing regularly helps you get a good night of rest by limiting the symptoms of sleep apnea and snoring.
Do you smoke or drink alcoholic beverages? Eliminate these unhealthy habits. They may hurt your air passages. Alcohol use will lead to over-relaxation of your airways, making sleep apnea symptoms worse, while smoking can have a similar effect by constricting them. If you find that you just can’t give these bad habits up, do what you can to not do either of them within four hours of your bedtime.
Treating Sleep Apnea
Speak to your doctor about treating your sleep apnea with a dental mouth piece. Sleep apnea can be caused by a genetically small jaw, recessed chin or a breathing passage that is too small. A device made to assist you during sleep can provide you with enough air to flow through your body.
Even children can suffer from sleep apnea. Children who breathe through their mouth rather than their nose can suffer from sleep apnea. Other symptoms can include hyperactivity, poor grades, irritability or hostility. The symptoms often resemble those of ADHD, but you must consult with your doctor to know for sure.
Don’t underestimate the potential health consequences of sleep apnea. If you feel some of the symptoms, then you need to consult a physician as quickly as you can. After diagnosis, you may be referred to a sleep specialist who may order a home study using a portable monitor. In this way, the specialist can assess your condition accurately.
Watching Your Sleep Patterns
It is not easy to tell if you are suffering from sleep apnea if you don’t sleep with someone who can describe your sleep patterns. You can consider recording your sleep patterns with a camcorder. Make sure that the microphone on your recording device picks up any snoring or other noises you make while sleeping because your physician needs to hear them.
If you are using a CPAP and experience an issue with your mouth opening during sleep, a chin strap can help. This strap is a small strip of material that holds up your chin while you sleep, thus keeping your mouth closed. Your mouth needs to remain closed for CPAP therapy to be effective.
Sleeping pills are not the answer if sleep apnea is your problem. You will relax your throat muscles this way and you will not get as much from your sleep. If your sleep apnea is bad, these pills are even more dangerous. They may be tempting to use but you’ll be better off staying away from sleeping pills.
Keep a Journal for Sleep Apnea
Your doctor may suggest keeping a sleep journal to help pinpoint if you have sleep apnea or not. Keep track of how long you are able to sleep at night, as well as anything else related to your sleeping process. If you have a partner, you can find out about snoring issues, breathing issues or flailing limb issues. This can help your doctor figure out if you’ve got sleep apnea or if you don’t.
Try an anti-snoring device. Snoring occurs when airways are mostly closed up with a little air getting through, but sleep apnea occurs when the airways completely close up. It is understandable that something can help this. If you have mild sleep apnea, an anti-snoring device may be enough to help with your condition.
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. However, you can limit many others, like excessive weight, smoking or alcohol consumption.
Avoid back sleeping when you have sleep apnea. The majority of sleep apnea sufferers sleep on their backs, which makes it easy for their airways to become blocked. Use cushions or pillows to prop yourself up on your side while you sleep.
If you have been diagnosed with sleep apnea, it is imperative that you stop smoking. Smoking aggravates air passages. Quitting can be handled through a cessation program or even nicotine replacement programs. The first month is hard, but after that, it becomes easier. Once you are past the first few weeks, the nicotine craving begins to lessen significantly.
Sleep apnea is a condition that requires treatment in order to be resolved. Some things work for people and some do not. Getting to a lower weight can cut back on symptoms in a lot of sufferers, but even slender folks can be afflicted. You can use options like CPAP machines to help you sleep at night. Other people may be inclined to opt for surgery where changes may be made to the airway passages. Whatever route is best for you, getting treatment is key to living a happy, restful life.
Avoid excessive drinking if you are a sleep apnea sufferer. When you drink, the alcohol causes the muscles in your throat to relax, which will impede your airway and cause snoring. You should either quit drinking or try and limit it to an occasional drink before going to bed. Limiting your alcohol consumption will increase your chances of getting a lot of good rest.
Throat Exercises for Sleep Apnea
Completing some throat exercises allows you to reduce your snoring during the night when you have sleep apnea. It is not only soothing but in a German trial study, it was proven that playing the Didgeridoo or any wind instrument can drastically calm sleep apnea symptoms. Taking up an instrument can help you with controlling your airways.
Please do not waste time believing that a CPAP maching is something to be ashamed of. Be forthright about your need for it, and don’t worry about having to use it with other people. The use of your CPAP device is medically necessary, and if anybody mocks you over it, consider getting friends who take life more seriously.
If you suspect sleep apnea to be the cause of your nighttime woes, arrange to have a sleep test with your family physician. A sleep study will diagnose the source of the problem so that you can get the right treatment for it. The following step would be identifying a treatment regimen, even for milder cases.
Do not sleep on the back if you suffer from sleep apnea. Your airway is more prone to collapse if you sleep on your back. To counter the effects of gravity on your throat muscles, it’s best to sleep in a sideways position.
Even after you receive a diagnosis of sleep apnea, regularly consult your physician. Your physician can give you advice and keep you up on new treatments. They will be able to hear how you are progressing, and they can help you adjust your strategies for getting rid of sleep apnea.
If you suffer from sleep apnea, some studies show that doing throat exercises may reduce the severity of it. Throat exercises build up the muscles around the airway and can make them less likely to collapse. One way is by pressing your tongue firmly to the top of your mouth and hold it for several minutes. This exercise can be done 1-2 times per day, every day.
Excess Tissue Blocking Your Airway
Surgery may be necessary if you have excess tissue blocking your airway. Through a procedure known as uvulopalatopharyngoplasty or UPPP, the excess tissue can be removed to make the airway bigger and eliminate sleep apnea. Keep in mind that a tonsillectomy is usually part of this procedure.
Those with sleep apnea generally agree that the condition can be debilitating because of the problems it causes. Thankfully, doing your research allows you to gain the knowledge you need to better handle your condition. Utilize this advice, and soon, you’ll be sleeping like a baby again!
If you believe you might have sleep apnea, consult your doctor. This is a very complicated condition, one that requires the help of a medical professional. Speak with your doctor about everything you’re dealing with to figure out what is causing your symptoms and what you can do about it.