9 Best Tips To Reduce Snoring And Sleep Apnea For Free
When muscle tension relaxes during sleep, failed breath intakes called 'Sleep Apnea' can occur
. It is an unsuccessful air intake. 15 failed breathing attempts in hour (5 attempts for patients with heart and liver problems, high blood pressure etc.), a medical condition is diagnosed.
There are three forms of sleep apnea, that are treated differently:
1. Obstructive sleep apnea occurs, when the brain's signal to take a breath is correctly initiated, but the breath intake is unsuccessful because of a barrier. This is the most common form of apnea and is often connected with snoring. Surgery can in some cases bring immediate relief through extraction of tissue. If the obstruction is caused by soft tissue, low muscle tone and/or an enlarged tongue, there are alternative ways to cure sleep apnoe to the more drastic way of surgery, breathing mask and so on.
2. When no or unsufficient signal for breathing is send by the brain, central sleep apnea is diagnosed. Only 4-5% of diagnosed sleep apneas are defined as central sleep apnea. It occurs mostly in infants and should be taken very seriously. It should not be treated without permanent oversight of a qualified doctor with access to a sleep lab.
3. Those two forms combined are the rare form of mixed/complex sleep apnea. It is still not 100% clear how it evolves and if one of the two other forms can be indicated as the initiator. This rare conditioin occurs rather in adults than infants. It needs to be taken just as seriously as central sleep apnea and should definitely be thoroughly investigated and treated by a doctor.
Please be sure that you are dealing with obstructve sleep apnea before condifering these 9 steps:
1. Higher firmer pillow
Snoring and sleep apnea get worse when the head falls back. When the toungue falls back it narrows the way for the airflow. When now the muscles relax the airway is easily blocked by collapsing walls of soft tissue. I recommend not to buy a apnea pillow right away, but use a larger cover and roll the existing pillow in towels. You should still be comfortable sleeping on your chest or side but make your pillow substantially higher and firmer. Take care of placing the pillow so that your head is tilted slightly to the front
2. As mentioned, you should aim for sleeping on your side or chest
For some, this will reduce snoring to almost zero. Most of us snore mostly on the back. Sadly, you will roll back into that position over night. Sleep apnea shirts with attached pillows on the back prevent that. We can mimic that by sewing a towel to te back of our sleeping shirt. You can also just stick it in, but it might fall off during the night. For some people it might work to make a long thin towel roll and stick it through the sleeves from left, behind your back to the right.
3. Stop smoking
It is not that hard and even saves money. But seriously - As hard as it may be: Smoking worsens snoring and sleep apnea tremendously, as the tissue in the airway swells.
4. Drink only a little and no narcotics
Not only do alcohol, narcotics and drugs lead to uncontrolled muscle relaxation, they also disturb the signals send from the brain. They worsen snoring and sleep apnea a lot. That does not mean you have to completly stop drinking - an occasional glass does not hurt. After consumtion give some time before you go to bed to get the alcohol partly out of the system.
5. Get a walk before you go to bed
A walk after dinner and before you go to bed helps ventilating your lungs, frees the airways and increases muscle tension in your throat. Make sure you breathe deeply and actively.
6. Reduce weight (if you should)
Obesity is known to be a major cause of snoring and sleep apnea. If you loose weight, the tissue in your airway will tighten and reduce the risk of obstruction.
7. Exercise twice a week at least
The right training for curing sleep apnea is endurance training. Try running, cycling or maybe swimming (if the chlorine is ok for your airways) at least for half an hour at moderate speed.
8. Maintain a regular sleeping schedule
This might be a bit orkward, but a consistent sleeping schedule will help you a lot.
9. Train the muscle tone in your throat
I love this, as it involves learning to sing, recitate or play a wind instrument. By training to control the muscle tension in you airway you strengthen it. This will make the tissue firmer.
I am sure these 8 tips sound familiar and might seem obvious in parts. But if you actually follow thru with it, I am sure you will soon master your snoring and sleep apnea.
by: valjoma
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