Snoring or breathing interruptions while asleep, observed by your partner Waking up gasping for air or choking Shortness of breath upon waking Having pauses in your breathing (noticed by your partner) Feeling drowsy during the day, or like your sleep has not been restful or restorative Any of the following health issues: hypertension, mood disorder, cognitive dysfunction, coronary artery disease, stroke, congestive heart failure, atrial fibrillation, or type 2 diabetes mellitus
Clinical setting. If you decide to have a sleep study done in a clinical setting, then you will have to stay overnight at a sleep clinic. You will be monitored by medical technicians while you sleep. Home-based portable monitor. If you decide to have a sleep study done at home, then you will need to use a portable monitor to monitor your vital signs. [3] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
Obstructive sleep apnea. This is the most common type of sleep apnea. Obstructive sleep apnea is when the tissues in your throat relax while you are asleep and block your airway. Central sleep apnea. Central sleep apnea is less common. This type of sleep apnea is when your brain fails to send a signal to your body to breathe. [4] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source Complex sleep apnea. This form of sleep apnea is a combination of obstructive and central sleep apnea. [5] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
In some cases, your sleep apnea may be caused by something that can be corrected with surgery, such as very large tonsils or facial malformations. Surgery to remove these obstructions may provide a long-term cure for severe obstructive sleep apnea. [6] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
How long you sleep each night How many times you wake up during the night and at what time How you feel in the morning Anything your partner noticed during the night — this is vital, as many people don’t wake up enough to realize they have had an apneic (a temporary suspension of breathing) episode, but your partner may notice
Drinking more water Keeping a food diary Developing an exercise routine
Start with some light cardiovascular exercise such as walking, biking, or swimming. Even if you can only do 10 minutes at first, keep at it and increase the length and intensity of your workouts over time. Include some yoga in your daily routine to tone muscles and improve your breath control as well.
There are medications and smoking cessation programs that can help you quit. Talk to your doctor for help.
If you are used to having an alcoholic beverage before bed to help you sleep, then try switching to herbal tea, such as chamomile. Chamomile can help to relieve anxiety and improve sleep.
To make sure that you stay on your side while you sleep, you can use a wedge or place some pillows behind your back to keep you from rolling over during the night. You can also sew a tennis ball into the back of your pajamas to prevent you from rolling onto your back. This, however, may lead to backaches. [14] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
For example, you might go to bed every night at 11:30pm and wake up every morning at 7:00am. Use an alarm and don’t hit snooze!
If you are hungry, try a light snack like a piece of fruit or a cup of herbal tea.
Talk to your doctor if you are having problems using your CPAP machine. Do not stop using your CPAP machine without your doctor’s permission. Using your CPAP machine may improve daytime sleepiness, blood pressure, glucose levels, and quality of life. [19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source [20] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source If you do not use the CPAP machine regularly or use it for a while and then stop, you will lose any positive gains you made (such as improving your blood pressure).
Keep in mind that mouthpieces require regular adjustments by your dentist or orthodontist or they may stop working. Keep track of adjustments and change every three months or so.
Only a slight elevation of 2 – 3 inches is needed. To use bricks to elevate the head of your bed, place them under the feet at the head of your bed. You can also use sturdy pieces of wood.
Modafinil may cause weight gain.
Consider taking 500mg of vitamin C daily as part of your treatment regimen.
Try singing along to a favorite song once per day or more often to give these muscles a workout.
Try pursing your lips as if you are going to give someone a kiss. Then, hold your lips like that for about 30 to 60 seconds and release. Repeat this exercise a few times per day.
You can also gargle mouthwash after you brush your teeth in the morning and at night. This is not proven to help with sleep apnea, but it may be worth trying.
