Prevention Techniques That Help You Manage Your Sleep Apnea!

Sleep Apnea Techniques

Managing Sleep Apnea, Causes, and Common Symptoms to Be Aware Of:

Sleep Apnea is a common nighttime breathing disorder that affects men and women of all ages; even children can suffer from sleep apnea. Without treatment, living with the disorder may cause significant complications including daytime sleepiness, increased risk of heart attack and stroke, mood disorders and poor daytime function.  techniques

Most people who have sleep apnea do not realize that they have the condition; even though their sleep is frequently interrupted throughout the night. People suffering from sleep apnea will wake often throughout the night due to their oxygen being restricted or completely cut off.

When apnea sufferers awaken,

Normal breathing is restored; however, they do not enter a state of complete wakefulness. The apneic events can continue unnoticed because sufferers do not fully awake or recognize they are waking throughout the night. With sleep apnea, breathing may temporarily stop or become shallow hundreds of times during a night’s sleep.

Sleep Apnea Risk Factors: Sleep Apnea Techniques

Who apnea affects?

• Obstructive Sleep Apnea can affect men and women, at any age, and even children can develop sleep apnea. Men are at greater risk.
• The risk increases if you are overweight and over forty years of age.
• Other risk factors include a large neck size; 17 inches or greater for men or 16 inches or greater for women.

 

Large tonsils or a large amount of tissue at the back of your throat can cause increased blockage and higher risk as well. Obstructive Sleep Apnea can run in families, suggesting that there may be a genetic component.

How apnea affects your body and mind?

There are many different effects sleep apnea can have on you, both physically and mentally, ranging from mildly irritating to life-threatening. One effect is excessive daytime sleepiness. Most people do not realize when they drift off for a moment or two, but the effects can be devastating.

Sufferers may notice they have a problem concentrating and an increase in forgetfulness or trouble learning new things. Some of these symptoms of sleep apnea can be confused with symptoms of depression because they are so similar; personality changes, irritability, mood swings, memory problems, feeling lethargic and perhaps even feeling depressed are some of the shared similarities.

Signs and Symptoms:

A common sign of obstructive sleep apnea is a sore or dry throat in the morning upon waking. Frequently people with apnea will wake several times during the night, sometimes by their own snoring, or from a choking or gasping sensation caused by their airway being blocked. These wakeful periods during the night interrupt their sleep and cause daytime sleepiness, which is another well-documented symptom.

Some other symptoms may be observed; such as forgetfulness, mood changes, headaches or a decreased sex drive. People with central sleep apnea may experience many of the same symptoms as people with obstructive sleep apnea. Sleep Apnea Techniques

Here’s the more noticeable signs of Sleep Apnea and effects are:

• Gasping or choking sounds whilst asleep.
• The silence when asleep.
• Loud snoring.
• Being extraordinarily sleepy during the day.
• Abrupt awakening during the night.
• Insomnia.
• Sleep Apnea headache.
• Hypersomnia.
• Frequent sore or dry throat.
• Fatigue.
• Depression.
• Excessive weight gain.

 

Sleep Apnea Symptoms in men and women are almost identical and yet 3 times as many men are diagnosed than women. Women with Sleep Apnea have more subtle breathing disturbances and are more likely to have REM-related Apneas and a slightly higher prevalence of restless legs, hypersomnia or insomnia.

Hormonal variations are somewhat to blame for the distinctions in sleep patterns, while anatomical differences between men and women also play a role.

Sleep Apnea Types:

There are three main forms of sleep apnea:

A. Obstructive sleep apnea is induced as soon as your air passages become impeded, typically due to your throat muscle tissue becoming relaxed while sleeping.

B. Central sleep apnea is brought on when your brain ceases to send the correct signals to your muscles that handle breathing.

C. There is also a 3rd significantly less common type called complex which is a mix of both obstructive and central.

Factors That Cause Sleep Apnea

There are much possible sleep apnea causes that you might be dealing with. The most common ones have something to do with obstructions that block the airway while sleeping at night. Common culprits are muscles in the throat and tongue that fall into the throat when extremely relaxed.

When this happens,

you will normally wake up as soon as your body is unable to breathe, during which the muscles tense up and ease away from the airway, allowing you to breathe again. This might happen several times during the night, and the person might not even remember constantly waking up because they go right back to sleep as soon as they are able to breathe again.

Among the individuals who are more at risk of suffering these types of sleep apnea causes are those who are extremely overweight, as well as smokers, whose throats may already be inflamed due to the frequent passage of harmful substances from the cigarette smoke.

The second type of apnea sleep disorder,

That does not have anything to do with physical obstructions in the airway is called central sleep apnea. In such cases, common sleep apnea causes are a prior heart attack or stroke, which renders the brain unable to send proper signals for the lungs to breathe while sleeping.

The person usually wakes up completely once the breathing stops, which may also happen several times during the night. Men most often report symptoms such as snoring, waking up gasping for air or snorting, whilst women are more likely to refer to fatigue, anxiety, and depression as likely symptoms.

Sleep Apnea Treatment Options:

1. Surgery, Surgical techniques:

The most extreme option. There are a number of different types of surgery that can help with sleep apnea and it is all dependent on what type of apnea you have and what is causing it. Typical surgical ‘cures’ can help if the problem is related to

• Your tonsils being oversized.
• Your tongue blocking the airways.
• Overdeveloped muscles in the throat.
• Underdeveloped muscles in the throat.
• A receding chin.

 

Surgery tends to be a last resort but it can help those who have failed to manage their sleep breathing problems elsewhere.

2. Machinery:

Another major medical technique used to help you if you stop breathing whilst asleep. There are a number of machines used to help prevent apnea from being a problem and to allow you to breathe easily when you are asleep.

The main focus of medical machinery in night-time breathing problems is CPAP but there are many other similar type machines. However, almost all use the same theory to one degree or another – that they blast down the air through the throat on a regular basis, at enough pressure to keep the throat muscles open and allow breathing to take place.

Whilst effective for many people this method is also felt by some to be invasive and uncomfortable, not to mention awkward to sleep with.

3. Alternative Sleep Apnea Treatments:

Because the other 2 methods represent medical procedures and equipment that is, at best, invasive a lot of people look for alternative methods of dealing with sleep apnea. They look for methods that can help them manage the sleep disorder, methods such as

• Losing weight. If you are overweight you may find that losing just 10% of your weight could help.
• Herbs. There are various herb combinations that can help ensure your breath all through the night.
• Decongestants. By clearing the airways you may it far less likely they will become obstructed, meaning you will be more likely to have continuous rather than interrupted breathing at night.

Prevention Techniques That Help You Manage Your Sleep Apnea!

Sleep apnea is a syndrome in which you stop breathing several times during the night at frequent intervals for several moments at a time.

So what can you do to stop sleep apnea, preventing it from occurring in the first place?

The best course of action to stop sleep apnea is to strengthen your otolaryngologic muscles (the muscles in your mouth, nose, and throat) that are directly responsible for the blockage in your air passageways that results in both snoring and apnea, by performing a series of exercises.

These exercises are designed to condition your tongue,

your jaws, the soft palate on the roof of your mouth, among various other related muscles, to remain rigid during sleep. Without exercising these muscles, they will be weak and flaccid. Therefore, when you fall asleep at night, they will passively succumb to the force of gravity and will fall into the path of your normal airflow, creating an obstruction.

Over time, as you perform these exercises, they will become stronger, and not only will your snoring be reduced if not completely eliminated, but your likelihood of encountering another apnea episode will diminish as well. The best prevention techniques for apnea are to perform these exercises, a sample of which are listed below:

1. Exercises:

• Tongue exercises – touch the tip of your tongue to the roof of your mouth and press upward. Also, try curling your tongue.
• Jaw exercises – Chew a stick of gum (or pretend to chew one if you do not have access to the gum) slowly and gradually increase the intensity over the course of two to three minutes.
• Palate exercises – Practice some of the same vocal singing techniques that professional singers use to help you strengthen the roof of your mouth.

 

The best way to cure apnea is to engage in preventative exercises like these above. Not only will they help cure your apnea but they will also permanently reduce and cure your tendency to snore as well.

2. If your narrow airways are causing sleep apnea:

• get a mouth guard designed for sleeping.
• A mouth guard opens your airway and facilitate nighttime breathing.
• Ask your doctor about sleep mouth guards.
• and get fitted for one if you believe this could be the right solution for you.
• You can both shed unwanted pounds and reduce the effects of sleep apnea with a nutritious and healthy diet.
• Changing from a poor diet to a healthy one can transform your sleep apnea symptoms.
• There is scientific data that suggests that eating a poor diet can worsen sleep apnea, independent of a person’s weight.

3. See Your Doctor:

It can be a very serious issue when you have sleep apnea. If you suspect you may have it, it is important to see your doctor right away. When you are officially diagnosed, you are going to be referred to a sleep specialist. You may even have to take a sleep test at home with a monitor to fully discover the depth of your symptoms.

4. Avoid alcohol and drugs such as sleeping pills:

Sufferers of sleep apnea should also avoid alcohol and drugs such as sleeping pills. Both of these have a sedating effect, which can help you fall asleep but also relax your throat muscles too much.

• Look for other sleeping aids besides sleeping pills.
• Sleeping pills are similar to alcohol in that they cause the muscles in your throat to be less tense.
• They may also have other negative effects as well.
• Studies have found that eliminating alcohol before bed can open up airways and lead to deeper more restful sleep.
• Consult with your doctor about what you should take besides sleeping pills.

5. Use CPAP Machine Every night:

• You should take your CPAP machine everywhere you will be spending the night.
• Do not leave it at home.
• If you have sleep apnea, you need to use your CPAP every night.
• Most machines come with a bag that they can be transported safely in.
• You should be able to use this to carry your CPAP machine with you no matter where you go.

6. Get sinus and allergy problems treated

• If you suffer from sleep apnea, make sure to get sinus and allergy problems treated.
• It will help you breathe better in general, especially during your sleep.
• You must eliminate anything that might obstruct your airway as you sleep.
• Making sure your airway isn’t obstructed is your best bet to getting good sleep.

7. Eliminate Excess Weight:

Losing weight is an excellent way to alleviate the symptoms of sleep apnea. People usually find that sleep apnea can be remedied by shedding those extra pounds. In fact, you don’t have to lose a lot of weight to open up the airways and the throat. Sleep Apnea Techniques

8. Lower risk factors:

Some of these are unavoidable, like gender or genetics. However, many other risk factors can be cut out, like being overweight, a smoker or a heavy drinker.

9. People that have sleep apnea need the help of a doctor: Sleep Apnea Techniques

Different people find relief through different forms of treatment. Some sleep apnea sufferers can deal with their symptoms by getting rid of excess weight, but there are also people with the condition who aren’t overweight.

The CPAP machine has been a very successful option for millions, and it does not involve any invasive procedures. Some people find that they do best by having surgery that will help alleviate their symptoms. Whichever way you go, the key is to get it treated so you can live a peaceful life.

Also, here’re,

a few little bedtime tips and tricks that you can follow to prevent sleep apnea. Some of these may work wonders for you:

• Sleeping on your side – This prevents your tongue and soft tissues from obstructing your airways when you sleep on your back
• Tennis ball trick – Sew a tennis ball onto the back of your sleeping attire. This prevents you from sleeping on your back. It sounds ridiculous, but people have sworn by this trick. You can use any other rounded, hard object.
• Sleep slanted – Use a foam wedge to prop yourself up when you sleep, typically an elevation of 4-6 inches will suffice.
• Open your nasal passages – You can use special devices for this. Breathing strips and nasal dilators are just some of the examples.

 

If your disorder is more severe than anticipated, seeking medical treatment is advisable. Asleep specialists can evaluate your condition and provide proper treatment such as using supplemental oxygen or utilizing breathing apparatuses to manage the obstructed areas of obtrusive sleep apnea.

Do take note that there are only medications that reduce sleepiness, and not cure the disorder. In other words, you cannot solely rely on pills to cure it since all that it’s accomplishing is managing is its after-effects.

The Bottom Line:

With the information, you’ve gained here,

You can better deal with your condition. Don’t let anyone sway you from speaking to your doctor concerning sleep apnea. If you feel you are displaying symptoms of sleep apnea you should visit your doctor immediately for a formal diagnosis. Sleep Apnea Techniques

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

 
Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

Enjoy your Sleep!
Liked the article? Share Love!