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How To Avoid Sleep Apnea

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Avoid Caffeine And Heavy Meals

Doctor explains how to prevent sleep apnea

People with sleep apnea are recommended to avoid having heavy meals and beverages right before going to bed, as this may have a negative effect on their breathing. Heavy meals will require the person to work hard during sleep, making a recipe for a restless nights rest! Heavier food is harder to digest, so digestive function becomes compromised if one is already suffering from respiratory distress. Just another reason to eat right before you go to bed.

Getting Tested For Sleep Apnoea

If a GP thinks you might have sleep apnoea, they may refer you to a specialist sleep clinic for tests.

At the clinic, you may be given devices that check things like your breathing and heartbeat while you sleep.

You’ll be asked to wear these overnight so doctors can check for signs of sleep apnoea.

You can usually do this at home, but sometimes you may need to stay in the clinic overnight.

The test can show if you have sleep apnoea and how severe it is. This is based on how often your breathing stops while you sleep .

Your AHI score shows how severe your sleep apnoea is:

  • AHI of 5 to 14 mild
  • AHI of 15 to 30 moderate
  • AHI over 30 severe

Using The Cpap Machine

Wearing a mask while sleeping takes some getting used to, and some people find therapy to be unpleasant and restrictive. It can sometimes lead to a blocked nose or a dry throat. In those cases, the air pressure can be adjusted. A humidifier can be attached to more modern CPAP machines.

Modern machines are quiet and hardly disturb your sleep. But some people still find wearing a mask at night so uncomfortable that they stop the therapy altogether. Others put on the mask for only a few hours a night and then hardly benefit from the treatment. Doctors recommend using CPAP machines for at least five hours per night.

therapy is the most effective treatment for sleep . So it may be worth finding ways to make it easier to use the machine. Studies show that some people tend to use it for longer at night and continue therapy if they always have someone to talk to about any problems they encounter during the therapy. They could talk to their doctor, caregivers or other people who have sleep apnea. It is especially important to be able to ask questions during the first few weeks of using the CPAP machine. Psychological support may also be a good idea.

If you are having practical problems dealing with the machine or if you just cant get used to therapy, its a good idea to seek professional advice. It may be worth trying out a different type of mask. If your airways are too dry, using a humidifier might help.

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American Sleep Apnea Association

We envision a world in which most people suffering from sleep apnea are diagnosed, aware, educated and treated. This serious syndrome, when left untreated has a large influence on quality of life and multiple life-threatening implications. Yet it is highly treatable. Unfortunately it is estimated that more than 80% of people suffering from sleep apnea are undiagnosed. To help those living with sleep apnea, we work relentlessly to promote

  • better awareness in the general public and among health professionals and,
  • affordable, convenient and highly effective diagnoses and treatments.
  • How To Get Rid Of Sleep Apnea

    7 Tips To Stop Snoring

    If youve been diagnosed with sleep apnea or even suspect you may have it, you probably know that its important to have it treated before it leads to other, more serious health conditions. The good news is that most cases of sleep apnea can be easily treated. The even better news is that many cases of obstructive sleep apnea can be completely cured. If you arent sure how to get rid of sleep apnea, dont stress because we have provided information on how to cure sleep apnea, as well as sleep apnea treatments without CPAP equipment.

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    What Is A Cpap Device And How Does It Work

    A CPAP device is a machine that uses a hose and airtight nosepiece or mask to deliver a steady stream of air as you sleep. The air pressure helps keep your airway open, preventing pauses in breathing.

    CPAP technology is constantly being updated and improved, and the new CPAP devices are lighter, quieter, and more comfortable than they used to be. So even if youve given up on them in the past, you owe it to yourself to give them a second look.

    Know Your Sleep Apnea Risk Level

    Sleep apnea is a serious condition that affects more than 30 million Americans who suffer from lack of restorative sleep.

    The majority are undiagnosed and unaware of their condition.

    Typical symptoms include heavy snoring, excessive daytime sleepiness or fatigue, difficulty with concentration or memory, among many others.

    Untreated, sleep apnea can lead to serious health consequences.

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    Sleep In A Humid Room

    Dry air can irritate nasal passages and block them, so much so that a sleeper is forced to breathe through their mouth at night. Mouth breathing is associated with everything from poor dental health to a greater risk of sleep apnea. Investing in a quality humidifier may help keep your sinuses open at night.

    Adding lavender, peppermint, or eucalyptus oil to your humidifier may also promote clear airways and restful sleep.

    What Is The Best Way To Sleep To Avoid Sleep Apnea

    How to avoid sleep apnea

    Latest Update On: April 28, 2022 | Article Write: Jennifer R. Heller

    Affiliate Disclosure: As an Amazon Associate I earn from qualifying purchases.

    If you are one of the millions of people who suffer from sleep apnea, you know how important it is to get a good nights sleep. But did you know that there are specific ways to sleep that can help reduce your risk of developing this condition? Sleep apnea can cause excessive daytime fatigue, headaches, and difficulty concentrating. It can also lead to more serious health problems if left untreated. In this article, we will discuss tips for getting a good nights sleep and the best sleeping positions for avoiding sleep apnea. Follow these tips, and you will get the best nights sleep possible.

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    Check If You Have Sleep Apnoea

    Symptoms of sleep apnoea mainly happen while you sleep.

    They include:

    • making gasping, snorting or choking noises
    • waking up a lot

    During the day, you may also:

    • feel very tired
    • find it hard to concentrate
    • have mood swings
    • have a headache when you wake up

    It can be hard to tell if you have sleep apnoea. It may help to ask someone to stay with you while you sleep so they can check for the symptoms.

    Are There Any Natural Remedies For Sleep Apnea

    Treatment options for sleep apnea will vary according to the severity of your symptoms. If you have mild symptoms, you may get relief from natural remedies like losing weight or changing your sleep position. In cases of moderate to severe sleep apnea, you may need advanced treatment. Learn more about natural remedies for sleep apnea and other treatment options available.

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    When To See A Doctor

    If a person has problems with excessive daytime sleepiness for example, if they fall asleep at work or school they should see their doctor. They should also see their doctor if a loved one witnesses them frequently stopping breathing while they sleep.

    Sleep apnea can be a serious condition. When a person stops breathing, the heart works overtime to pump blood through the body to provide the oxygen that the body does not get during apnea episodes. This extra work can damage the heart and lead to high blood pressure and heart rhythm problems.

    Traditionally, doctors treat sleep apnea by having a person wear a special device called a continuous positive airway pressure machine. This machine fits over the mouth or nose and provides extra positive airway pressure to keep the airways from collapsing while a person sleeps.

    Doctors may also recommend surgery to treat sleep apnea, especially in children with enlarged tonsils and adenoids. A doctor can remove these larger structures at the back of the throat to improve airflow.

    How Can You Heal Sleep Apnea Naturally

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    Is Sleep Apnea Curable?

    Sleep apnea is no joke: not for the sufferer and not for anyone who shares a bed with a sufferer!

    If you are afflicted with sleep apnea, youve probably consulted a doctor or a sleep specialist about the disorder, and their first recommendation was to use a CPAP machine. And if youre using CPAP, you might be like a lot of users you find it uncomfortable, unnatural, and with unexpected side effects.

    But dont worry unbeknownst to many sleep apnea sufferers, there ARE proven and effective home remedies for sleep apnea. Thats right youre not doomed to a life blighted by impaired sleep and all the negative side effects of sleep apnea and CPAP!

    Today we will cover 1 of the 20 natural remedies for sleep apnea that actually work . Youre bound to find a remedy, or a combination of remedies, to alleviate or eliminate your sleep apnea from this list.

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    What Is Sleep Apnea?

    Sleep apnea is a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep.

    Breathing pauses can last from a few seconds to minutes. They may occur 30 times or more an hour. Typically, normal breathing then starts again, sometimes with a loud snort or choking sound.

    Sleep apnea usually is a chronic condition that disrupts your sleep. When your breathing pauses or becomes shallow, youll often move out of deep sleep and into a light sleep.

    Undetected Sleep Apnea

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    When To Talk To Your Doctor

    Sometimes you cant resolve snoring by addressing it directly because its due to an underlying medical issue. People who snore in addition to other symptoms, such as gasping or choking while asleep, daytime tiredness, morning headaches, and feeling unrefreshed upon waking, might have obstructive sleep apnea.

    If you believe your snoring is a symptom of obstructive sleep apnea, see a doctor. Receiving a diagnosis and treatment for this disorder can resolve or significantly reduce your snoring while relieving other symptoms.

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    Who Gets Sleep Apnoea

    Anyone can get sleep apnoea. Its estimated that about 5% of Australians have sleep apnoea, with around 1 in 4 men over the age of 30 affected.In the over-30 age group, the disorder is about 3 times more common in men than women.

    People with narrow throats are more likely to have sleep apnoea and snore during sleep as their throat muscles relax.

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    The Dangers Of Uncontrolled Sleep Apnea

      Youve probably heard that regular exercise and a heart-healthy diet arethe most important things you can do for your cardiovascular health. As itturns out, though, the quality of sleep you receive is also critical toyour hearts wellbeing.

      In particular, undiagnosed sleep apnea is directly tied to an increased risk in cardiovascular and metabolic health. The scariest part? You might not even know you have this very common problem.

      Sleep apnea happens when upper airway muscles relax during sleep and pinch off the airway, which prevents you from getting enough air. Your breathing may pause for 10 seconds or more at a time, until your reflexes kick in and you start breathing again, explains Jonathan Jun, M.D. , a pulmonary and sleep medicine specialist at the Johns Hopkins Sleep Disorders Center.

      Sleep apnea occurs in about 3 percent of normal weight individuals but affects over 20 percent of obese people, Jun says. In general, sleep apnea affects men more than women. However, sleep apnea rates increase sharply in women after menopause. Sleep apnea is often linked to heart disease and metabolic issues like diabetes.

      Circulatory And Cardiovascular Systems

      How To Stop Snoring & Sleep Apnea

      Sleep apnea has been linked to obesity and high blood pressure, which increase the strain on your heart. If you have apnea, youre more likely to have an abnormal heart rhythm such as atrial fibrillation, which could increase your risk of a stroke. Heart failure is also more common in people with sleep apnea.

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      Adopt Better Sleep Behaviors

      Getting at least 6 hours of sleep every night is essential. Avoid listening to loud music before going to bed, watching television, or working on the computer right before bedtime. Doing so may keep you awake. Try to go to bed at the same time every night and take a relaxing bath before sleeping.

      If youre not getting enough sleep, your brain will not have time to complete the necessary stages of sleep, which results in waking up too early without feeling rested.

      If this happens often, your body will start to feel sleepy throughout the day, and when it gets time for bed, you may find it almost impossible to sleep.

      Studies have shown that people who have insomnia also experience episodes of sleep paralysis more often than those who get enough restorative sleep throughout the night.

      When Are Mouth Guards Considered

      Some people who have sleep wear a plastic mouth guard at night. This pulls their lower jaw forward and keeps it there while they sleep. It can stop their tongue from moving back and blocking their airways. Mouth guards can be used to treat milder forms of sleep apnea or as an alternative for people who have trouble using a machine. Some people find wearing a mouth guard at night unpleasant, though. It may cause increased flow of saliva, a dry mouth, and feelings of pressure or pain in the jaw joint.

      Mouth guards are fitted by dentists and orthodontists. In Germany, the costs are usually not covered by health insurance companies. Pre-adjusted mouth guards are also available, but it’s a good idea to have a dentist fit them individually.

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      Why Its Important To Treat Sleep Apnea

      Its important to know that sleep apnea can affect anyone, but men are at higher risk than women , as are people over age 50 and/or overweight, according to the National Sleep Foundation.

      As important as identifying the condition is figuring out the sleep apnea treatment that is best for you, not only to manage the condition, but also to avoid the litany of other problems sleep apnea can cause. OSA can lead to mental health disorders, including depression. People who have untreated OSA are also at increased risk for cardiovascular conditions, high blood pressure, liver problems, metabolic syndrome, stroke, Type 2 diabetes, and complications with medications and surgery. The list goes on to include poor work performance and car accidents that result from daytime fatigue.

      Dr. Zinchuk tells anyone who is still tired after what they thought was the right amount of sleep to listen to their bodies. If you feel like your sleep is disturbed, seek professional help and get assessed sleep apnea may be one reason why you are not feeling well during the day, he says. Chances are you can have a sleep test at home, and you may find they have treatment choices that dont necessarily have to include a CPAP, he adds.

      Sleep Apnea Prevention Tips

      Sleep apnea treatment reduces readmission of heart failure patients

      Though tips for sleep apnea sufferers may also work as sleep apnea prevention tips, we want to draw a line between these two practices. Preventing OSA is more challenging as you need to be more precise with your condition and have strong self-control. Check out this advice to avoid OSA:

      • Keep a healthy weight: Often gaining extra pounds is the main reason for snoring and the biggest OSA symptom. Losing weight may lower your neck size and chances of developing apnea.
      • Practice yoga: Yoga can improve your respiratory strength and encourage oxygen flow. Know how exercises help you sleep here.
      • Monitor sleep: This sleep apnea tip doesnt demand lots of effort. Use Goodsomnia Lab to track your sleep quality and snoring at night.
      • Use a humidifier. If your sleep apnea is due to dry air, a humidifier can help as it opens your airways, decreases congestion, and encourages clearer breathing.
      • Set a sleep routine. Quarantine is a good time for new habits, such as taking a healthy 8-9 hours of sleep!

      This article may read as if its Tips for living with sleep apnea, but we dont want you to put up with apnea. We want you to live life, control it and experience good healthy sleep.

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      Continuous Positive Airflow Pressure Therapy

      People with sleep apnea will need treatment that helps keep their airways open during the night. Continuous Positive Airflow, or CPAP therapy, is currently one of the most effective treatments available and can be used by people who have mild or severe cases of their condition.

      You are breathing through your nose while sleeping is essential to staying alive. A CPAP device or Continuous Positive Airway Pressure machine will deliver a steady stream of air as you sleep to keep open and prevent pauses for breathing that could be life-threatening if not treated immediately.

      Sleep apnea can affect a persons quality of life and physical health. Home remedies, such as healthy lifestyle changes and elevating your head at night, may help reduce episodes during sleep time however, if you have moderate or severe cases, then its recommended to see a doctor who will probably prescribe them with some CPAP machine device for support breathing in order not be affected by this issue more than once!

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