Free Top 9 Tips to Cure Sleep Apnea and Reduce Snoring
Free Top 9 Tips to Cure Sleep Apnea and Reduce Snoring
A breathing disorder ocurring during night, when muscle tension in the throat relaxes is called sleep pnea. It is defined ba an unsuccesfull breath. If this event happens frequently per hour (15 times for a healthy person or 5 times for a person with a condition of heart or liver problems, high blood pressure etc.), it counts as a medical condition.
The three different types of sleep apnea have to be 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 form of sleep apnea is the most common and often connected to extensive snoring. In some cases that barrier can be taken out in surgery. 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. Central sleep apnea is a rare condition that accounts for only 4-5% of all sleep apnea. It is more likely to be present in infants than in adults and has to be taken very seriously. It should not be treated without permanent oversight of a qualified doctor with access to a sleep lab.
3. Mixed or complex apnea is a combination of the first two. 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 is at least as serious a central sleep apnea and should be treated immediately by a doctor.
Please be sure that you are dealing with obstructve sleep apnea before condifering these 9 steps:
1. Prepare you pillowSnoring 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 would not necessarily buy a special pillow yet, Try stuffing a larger cover with you pillow wrapped in a towel. You should still be comfortable sleeping on your chest or side but make your pillow substantially higher and firmer. Place the pillow right to the end of the bed, so that it is not so likely to sit too low on your neck, tilting back your head.
2. Sleep on the side or chestThis will make a huge difference. Sleeping on the back triggers snoring in almost all of us. The problem is, during the night you roll back into that position. I have seen shirts with a pillow attached to the back, to 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. Quit smokingIt 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 narcoticsAlcohol, narcotics and drugs lead to uncontrolled muscle relaxation and collapsing tissue in the airway as well as disturbances in the signals end 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. Go outside and take a walk at night before you sleepA walk after dinner and before you go to bed helps ventilating your lungs, frees the airways and increases muscle tension in your throat. Breathe in deeply and actively.
6. At a BMI of 25 or more, loose weightObesity is one major reason for otherwise healthy people to get 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 leastThe 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 scheduleIt might sound a bit strange, but it actually helps to maintain a fairly consistent sleep schedule.
9. Excercise the muscles in your throatI love this, as it involves learning to sing, recitate or play a wind instrument. While training the control of you airflow you practise breathing and strengthen the muscles that hold the tissue in your airway. 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.
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