Tip 1. Check your weight
An individual suffering from sleep apnea should clearly observe their body weight. Additional weight contributes towards the difficulty, loosing some additional pounds will tremendously enhance your condition.
Tip 2. Steer clear of alcoholic beverages
If it is possible do away with alcohol fully, if not stay away from alcoholic drinks at least four hours just before bed time. An alcoholic beverage relaxes your throat muscles which make it less complicated for these muscles to collapse and block the airway during sleep.
Tip 3. Keep away from sleeping pills and tranquilizers
Sleeping pills and tranquilizers have the same effect on your throat as the alcohol does. Sleeping pills are also associated with other problems and their use is extremely discouraged in circumstances of sleep apnea.
Tip 4. Avoid tobacco along with other narcotics
Smoking causes your nasal tissues to swell and block the nasal airway. Smoking can worsen sleep apnea and must be completely avoided but, if this is not your particular cup of tea then make an effort to scale down and, specifically lessen smoking for the duration of evening. Narcotics such as morphine can lead to low levels of oxygen within the blood which is really a life-threatening condition even in people with mild apnea.
Tip 5. Sleep on your side
Sleeping on one’s back makes it less complicated for the muscles at the degree of the throat to collapse and block the airway. Sleeping on your side is even harder since probabilities are that you simply will roll onto your back shortly following falling asleep. The best way is usually to assistance yourself with cushions to avoid rolling onto your back.
Tip 6. Improve your nasal breathing
Use of over-the -counter nasal spray can drastically aid in unblocking your airway. It really is important not to make use of nasal spray continuously for a lengthy time as they can trigger harm towards the delicate nasal tissues.
Tip 7. Get sufficient sleep
Should you be a sleep apnea sufferer be sure you get adequate sleep by strictly following a normal bedtime routine. The bedroom ought to be clean and conducive for sleeping.
Tip 8. Often consult a health care provider
You will need to keep the lines of communication open in between you and your physician. Usually ask as many questions as doable regarding your signs and symptoms at the same time as diagnostic tests for sleep apnea. Usually be honest together with your physician and be sure you complete your dosage as prescribed. It’s also excellent to inform your partner or a friend about your condition to ensure that in case of an emergency the physician might be briefed appropriately.
Tip 9. Mouth appliances
You’ll find plastic mouth appliances that will be custom-fitted by an orthodontist to bring a slight degree of relief from symptoms. These mouth appliances aid to maintain the airway open and clear when the patient is asleep. They also eliminate significantly of snoring sound thus your partner will sleep properly too.
Tip 10. Alternative therapy
Essence therapy could be the most widely employed option therapy for treating sleep apnea. Essence therapy ingredient employed in this case is vervain flower. Vervain scent tends to relax patient and support in lowering stress levels and high blood pressure. Sleep apnea sufferers can combine alternative therapy with conventional remedy strategies.
Tip 11. Steer clear of operating machinery as well as other equipment that will harm you as well as other individuals if your sleep apnea causes you to feel sleepy.