Many people who are sleep deprived may not know that their tiredness is, in fact, being caused by a certain sleep condition. One typical disorder is sleep apnea, which is caused by airway obstruction during sleep. If you think you’re suffering from sleep apnea, continue reading this informative article. Avoid contact with cigarette smoke and consumption of alcohol if you have been diagnosed with sleep apnea. Drinking and smoking are a couple of the biggest concerns. Drinking depresses the respiratory system and can cause severe breathing issues. Smoking, of course, causes both long and short term damage to your lungs and airways, as well as putting you at risk for cancer. Losing these terrible habits will help a great deal when it comes to alleviating your sleep apnea symptoms.

If your narrow airways are causing sleep apnea, get a mouth guard designed for sleeping. These guards look similar to what athletes use, but are specifically made to change the position of the tongue, jaw and palate while you sleep and keep your airway open. If you think a mouth guard might help you out, consult a physician and ask her to fit you with one. Learning how to play a wind instrument is something which can help ease the symptoms of your sleep apnea. In Germany, research has been done that suggests playing the didgeridoo will train the muscles of the upper airway. These particular muscles impact your airway dilation and control how stiff your airway walls get. Due to this, regular play can translate into good sleep at night.

A good diet can help anyone control their weight while also helping to fight sleep apnea. Normally people are quite surprised to learn that unhealthy eating is a major source of their sleep apnea. People who eat unhealthily tend to have sleep apnea more often than those who eat healthier. Cut back on your alcohol consumption. The natural effects of alcohol lead to over-relaxation of your muscles. Although you may think this improves your sleep, it actually just worsens it. Alcohol relaxes throat muscles and can make it difficult to keep the air passage open. If you must drink alcohol, consume it sparingly and at least a few hours before heading to bed. Take your CPAP device with you when you are going to the hospital. If the hospitalization was planned or for an emergency, you should still be sure that your CPAP and your mask are brought with you to be used while you’re there. Your own CPAP machine will be set to the pressure recommended by your sleep specialist, so you won’t have to get used to a new machine. Doing so will make your hospitalization easier because you can continue to do your CPAP therapy.

Treating allergies or sinus issues is an issue of the first order. Because you already suffer, this should at least alleviate one of many sleep problems. You have to avoid anything else that is going to affect your ability to breathe while you are asleep. Keep your throat and airway as clear as you possibly can at all times. A good nasal spray can be helpful if you are having trouble breathing. This product should help clear your airways for a night or two. Nasal spray is not a permanent solution to nighttime breathing issues, though; prolonged use will cause irritation and possibly sinus damage. Head to your pharmacy to see what your options are to deal with your nose bothering you in your sleep. Exercises done with the tongue reduce 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. You will have less chance of your throat muscles relaxing and blocking your airway if you strengthen the muscles of your tongue and throat.

Minimize your alcohol intake. Snoring and airway blockages are made worse by over-relaxed throat muscles, and this is something that heavy drinking can cause. Don’t drink close to bedtime. In this way, the alcohol will not disturb your sleep. Getting properly diagnosed is the first step to getting treatment that can help solve the problem. Without the proper amount of sleep, your health will suffer and you will be tired more often. Your quality of life may improve by heeding the advice offered in this article.