Do you struggle for hours to get to sleep, no matter how tired you are?

Or do you wake up in the

middle of the night and lie awake for hours, anxiously watching the clock? If so, you’re in good
company. Insomnia is a very common sleep problem. It’s frustrating to toss and turn during the
night, only to wake up bleary-eyed at the sound of the alarm and drag through the day exhausted.

Insomnia takes a toll on your energy, mood, and ability to function during the day. Chronic
insomnia can even contribute to health problems such as heart disease, high blood pressure, and
diabetes. But you don’t have to put up with insomnia. Simple changes to your lifestyle and daily
habits can put a stop to sleepless nights.

In This Article:

 Understanding insomnia
 Causes of insomnia
 Changing habits that disrupt sleep
 Neutralizing anxiety when you can’t sleep
 Harnessing your body’s relaxation response
 Using supplements and medication wisely
 When to consider professional treatment
 Related links

Print   Authors

Text Size

Can’t sleep? Understanding insomnia and its symptoms

Symptoms of insomnia:

 Difficulty falling asleep despite being tired

 Waking up frequently during the night
 Trouble getting back to sleep when awakened
 Unrefreshing sleep
  Relying on sleeping pills or alcohol to fall asleep
 Waking up too early in the morning
 Daytime drowsiness, fatigue, or irritability
 Difficulty concentrating during the day

Insomnia is the inability to get the amount of sleep you need to wake up feeling rested and
refreshed. Because different people need different amounts of sleep, insomnia is defined by the
quality of your sleep and how you feel after sleeping—not the number of hours you sleep or how
quickly you doze off. Even if you’re spending eight hours a night in bed, if you feel drowsy and
fatigued during the day, you may be experiencing insomnia. 

Although insomnia is the most common sleep complaint, it is not a single sleep disorder. It’s
more accurate to think of insomnia as a symptom of another problem. The problem causing the
insomnia differs from person to person. It could be something as simple as drinking too much
caffeine during the day or a more complex issue like an underlying medical condition or feeling
overloaded with responsibilities.

The good news is that most cases of insomnia can be cured with changes you can make on your
own—without relying on sleep specialists or turning to prescription or over-the-counter sleeping
pills.

Causes of insomnia: Figuring out why you can’t sleep

In order to properly treat and cure your insomnia, you need to become a sleep detective.
Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But
your daytime habits, sleep routine, and physical health may also play a role. Try to identify all
possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment
accordingly.

 Are you under a lot of stress?

 Are you depressed? Do you feel emotionally flat or hopeless?
 Do you struggle with chronic feelings of anxiety or worry?
 Have you recently gone through a traumatic experience?
 Are you taking any medications that might be affecting your sleep?
 Do you have any health problems that may be interfering with sleep?
 Is your sleep environment quiet and comfortable?
 Do you try to go to bed and get up around the same time every day?

Common mental and physical causes of insomnia:

Sometimes, insomnia only lasts a few days and goes away on its own, especially when the
insomnia is tied to an obvious temporary cause, such as stress over an upcoming presentation, a
painful breakup, or jet lag. Other times, insomnia is stubbornly persistent. Chronic insomnia is
usually tied to an underlying mental or physical issue.
  Psychological problems that can cause insomnia: depression, anxiety, chronic stress,
bipolar disorder, post-traumatic stress disorder. 
 Medications that can cause insomnia: antidepressants; cold and flu medications that
contain alcohol; pain relievers that contain caffeine (Midol, Excedrin); diuretics,
corticosteroids, thyroid hormone, high blood pressure medications.
 Medical problems that can cause insomnia: asthma, allergies, Parkinson’s disease,
hyperthyroidism, acid reflux, kidney disease, cancer, or chronic pain.
 Sleep disorders that can cause insomnia: sleep apnea, narcolepsy, restless legs
syndrome.

Anxiety and depression: Two of the most common causes of chronic insomnia

=8Most people suffering from an anxiety disorder or depression have trouble sleeping. What’s
more, the sleep deprivation can make the symptoms of anxiety or depression worse. If your
insomnia is caused by anxiety or depression, treating the underlying psychological issue is the
key to the cure.

For help identifying the symptoms of anxiety and depression, see:

 Anxiety Attacks and Disorders: Signs, Symptoms, and Treatment Options

 Understanding Depression: Signs, Symptoms, Causes, and Help

Insomnia cures and treatments: Changing habits that

disrupt sleep

While treating underlying physical and mental issues is a good first

step, it may not be enough to cure your insomnia. You also need to look at your daily habits.
Some of the things you’re doing to cope with insomnia may actually be making the problem
worse.

For example, maybe you’re using sleeping pills or alcohol to fall asleep, which disrupts sleep
even more over the long-term. Or maybe you drink excessive amounts of coffee during the day,
making it harder to fall asleep later. Oftentimes, changing the habits that are reinforcing
sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your
body to get used to the change, but once you do, you will sleep better. 

Using a sleep diary to identify insomnia-inducing habits

Habits that make insomnia worse:

 drinking a lot of caffeine

 drinking or smoking before bed
 taking naps during the day
 an irregular sleep schedule

Some habits are so ingrained that you may overlook them as a possible contributor to your
insomnia.  Maybe your daily Starbucks habit affects your sleep more than you realize. Or maybe
you’ve never made the connection between your late-night TV viewing or Internet surfing and
your sleep difficulties. Keeping a sleep diary is a helpful way to pinpoint habits and behaviors
contributing to your insomnia.

All you have to do is jot down daily details about your daytime habits, sleep routine, and
insomnia symptoms. For example, you can keep track of when you go to sleep and when you
wake up, where you fall asleep, what you eat and drink, and any stressful events that occur
during the day.

Download our sample sleep diary, which allows you to track your sleep and habits over a week.

Adopting new habits to help you sleep

 Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere
with sleep. Try using a sound machine or earplugs to mask outside noise, an open
window or fan to keep the room cool, and blackout curtains or an eye mask to block out
light.
 Stick to a regular sleep schedule. Support your biological clock by going to bed and
getting up at the same time every day, including weekends. Get up at your usual time in
the morning even if you’re tired. This will help you get back in a regular sleep rhythm.
 Avoid naps. Napping during the day can make it more difficult to sleep at night. If you
feel like you have to take a nap, limit it to 30 minutes before 3 p.m.
 Avoid stimulating activity and stressful situations before bedtime. This includes
vigorous exercise; big discussions or arguments; and TV, computer, or video game use.
Turn off all electronics at least an hour before bed.
 Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least 8
hours before bed. Avoid drinking in the evening. While alcohol can make you feel
sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as
nicotine is a stimulant.
 More tips for getting better sleep

Learn how to create a better sleep environment, develop a relaxing bedtime routine, optimize
your sleep schedule, and eat and exercise to support sleep, among other strategies.

Read: Tips for Getting Better Sleep: How to Sleep Well Every Night

Insomnia cures and treatments: Neutralizing anxiety when

you can’t sleep
The more trouble you have with sleep, the more it starts to invade your thoughts. You may dread
going to sleep because you just know that you’re going to toss and turn for hours or be up at 2
a.m. again. Or maybe you’re worried because you have a big day tomorrow, and if you don’t get
a solid 8 hours, you’re sure you’ll blow it. But agonizing and expecting sleep difficulties only
makes insomnia worse. Worrying about getting to sleep or how tired you’re going to be floods
your body with adrenaline, and before you know it, you’re wide-awake.

Learning to associate your bed with sleeping, not sleeplessness

If sleep worries are getting in the way of your ability to unwind at night, the following strategies
may help. The goal is to train your body to associate the bed with sleep and nothing else—
especially not frustration and anxiety.

 Use the bedroom only for sleeping and sex. Don’t work, read, watch TV, or use your
computer in bed or the bedroom. The goal is to associate the bedroom with sleep alone,
so that your brain and body get a strong signal that it’s time to nod off when you get in
bed.
 Get out of bed when you can’t sleep. Don’t try to force yourself to sleep. Tossing and
turning only amps up the anxiety. Get up, leave the bedroom, and do something relaxing,
such as reading, drinking a warm cup of caffeine-free tea, taking a bath, or listening to
soothing music. When you’re sleepy, go back to bed.
 Move bedroom clocks out of view. Anxiously watching the minutes tick by when you
can’t sleep—knowing that you’re going to be exhausted when the alarm goes off—is a
surefire recipe for insomnia. You can use an alarm, but make sure you can’t see the time
when you’re in bed.
It’s also helpful to challenge the negative attitudes about sleep and your insomnia problem that
you’ve developed over time. The key is to recognize self-defeating thoughts and replace them
with more realistic ones.

Challenging self-defeating thoughts that fuel insomnia

Self-defeating thought Sleep-promoting comeback
Unrealistic expectations: I should be able to Lots of people struggle with sleep from time to
sleep well every night like a normal person. I time. I will be able to sleep with practice.
shouldn’t have a problem!
Exaggeration: It’s the same every single Not every night is the same. Some nights I do
night, another night of sleepless misery. sleep better than others.
Catastrophizing: If I don’t get some sleep, I’ll I can get through the presentation even if I’m
tank my presentation and jeopardize my job. tired. I can still rest and relax tonight, even if I
can’t sleep.
Hopelessness: I’m never going to be able to Insomnia can be cured. If I stop worrying so
sleep well. It’s out of my control. much and focus on positive solutions, I can beat
it.
Fortune telling: It’s going to take me at least I don’t know what will happen tonight. Maybe
an hour to get to sleep tonight. I just know it. I’ll get to sleep quickly if I use the strategies I’ve
learned.

Remember, replacing self-defeating thoughts takes time and practice. You may find it helpful to
jot down your own list, taking note of the negative thoughts that pop up and how you can dispute
them. You may be surprised at how often these negative thoughts run through your head. Be
patient and ask for support if you need it.

Self-help strategies for chronic worriers

Do you lie awake at night with a sickening feeling of dread, worrying about “what ifs” and
worst-case scenarios? Constant worrying takes a heavy toll. It keeps you up at night and makes
you tense and edgy during the day. The good news is that chronic worrying is a mental habit you
can learn how to break.

Read:How to Stop Worrying: Self-Help Strategies for Anxiety Relief

Insomnia cures and treatments: Harnessing your body’s

relaxation response
If you feel wound up much of the time and unable to let go of stress at the end of the day, you
may benefit from relaxation techniques that take advantage of the body’s natural relaxation
response, a state of restfulness that is the opposite of the stress response. Not only do relaxation
techniques help you quiet your mind and relieve tension in the body, but they also help you fall
asleep faster and get back to sleep more quickly if you awaken in the middle of the night. And all
without the side effects of sleep medication!

A variety of relaxation techniques help you achieve the relaxation response, including:

 deep breathing
 progressive muscle relaxation
 meditation

 visualization
 yoga
 tai chi

It takes regular practice to learn these techniques and harness their stress-relieving power. But
the benefits can be huge. You can do them as part of your bedtime routine, when you are lying
down preparing for sleep, and if you wake up in the middle of the night.

Relaxation techniques that can help you sleep

 A relaxing bedtime routine. As a start to your relaxation practice, develop a calming

bedtime routine. Focus on quiet, soothing activities, such as reading, knitting, or listening
to soft music. Keep the lights low. The following relaxation and stress management
techniques can help you enter a more relaxed state.
 Abdominal breathing. Most of us don’t breathe as deeply as we should. When we
breathe deeply and fully, involving not only the chest, but also the belly, lower back, and
ribcage, it can actually help our parasympathetic nervous system, which controls
relaxation. Close your eyes, and try taking deep, slow breaths, making each breath even
deeper than the last. Breathe in through your nose and out through your mouth. You can
try making each exhale a little longer than each inhale.
 Progressive muscle relaxation. Progressive muscle relaxation is easier than it sounds.
Lie down or make yourself comfortable. Starting with your feet, tense the muscles as
tightly as you can. Hold for a count of 10, then relax. Continue to do this for every
muscle group in your body, working your way up from your feet to the top of your head.
 A step-by-step guide to developing a daily
relaxation practice

Learn more about relaxation techniques that can help you sleep, including how to start a
meditation practice, master progressive muscle relaxation, take advantage of yoga and tai chi,
and use deep breathing to unwind.

Read: Relaxation Techniques for Stress Relief

Insomnia cures and treatments: Using supplements and

medication wisely
When you’re tossing and turning at night, it can be tempting to turn to sleep aids for relief. But
before you do, here’s what you need to know.

Dietary supplements for insomnia

There are many dietary and herbal supplements marketed for

their sleep-promoting effects. Although they may be described as “natural,” be aware that sleep
remedies can still have side effects and interfere with other medications or vitamins you’re
taking. For more information, talk to your doctor or pharmacist.

While scientific evidence is still being gathered for alternative sleep remedies, you might find
that some of them work wonderfully for you. The two supplements with the most evidence
supporting their effectiveness for insomnia are melatonin and valerian.

 Melatonin. Melatonin is a naturally occurring hormone that your body produces at night.
Melatonin helps regulate your sleep-wake cycle. Melatonin is also available as an over-
the-counter supplement. While melatonin doesn’t work for everyone, it may be an
 effective insomnia treatment for you—especially if you’re an extreme “night owl” with a
natural tendency to go to bed and get up much later than others.
 Valerian. Valerian is an herb with mild sedative effects that may help you sleep better.
However, the quality of valerian supplements varies widely.

Prescription sleeping pills for insomnia

While prescription sleep medications can provide temporary relief, it’s important to understand
that sleeping pills are not a cure for insomnia. And if not used carefully, they actually make
insomnia worse in the long run. It’s best to use medication only as a last resort, and then, only on
a very limited, as-needed basis. First, try changing your sleep habits, your daily routine, and your
attitudes about sleep. Evidence shows that lifestyle and behavioral changes make the largest and
most lasting difference when it comes to insomnia.

To learn more, see Sleeping Pills, Sleep Aids, and Medications: What You Need to Know.

When to consider seeking professional insomnia treatment

Locate a sleep center

To find treatment in your area, visit sleepcenters.org, a resource from the American Academy of
Sleep Medicine.

If you’ve tried the insomnia cures and treatments listed above, and are still having trouble getting
the sleep you need, a doctor or sleep disorder specialist may be able to help.

When to seek professional help for insomnia:

 If your insomnia doesn’t respond to self-help strategies

 If your insomnia is causing major problems at home, work, or school
 If you’re experiencing scary symptoms like chest pain or shortness of breath
 If your insomnia occurs almost every night and is getting wors

Sleep Apnea

Symptoms, Treatment, Causes, and Cures

Most of us don’t think of snoring as something to be overly concerned about—unless our bed
partner is disrupting our sleep! But frequent, loud snoring may be a sign of sleep apnea, a
common and potentially serious disorder in which breathing repeatedly stops and starts as you
sleep.

Although sleep apnea is treatable, it often goes unrecognized. Untreated sleep apnea can be
dangerous and detrimental to your health, so it’s important to see a doctor if you suspect that you
or a loved one might have it. Read on to learn the warning signs of sleep apnea, how to
distinguish it from normal snoring, the medical treatments available, and what you can do to help
yourself.

In This Article:

 What is sleep apnea?

 Signs and symptoms
 Is it snoring or sleep apnea?
 Causes and risk factors
 Self-help treatment
 Medical treatment
 CPAP tips and troubleshooting
 Dental devices and surgery
 Related links

Print   Authors

Text Size

What is sleep apnea?

Sleep apnea affects the way you breathe when you’re sleeping. In untreated sleep apnea,
breathing is briefly interrupted or becomes very shallow during sleep. These breathing pauses
typically last between 10 to 20 seconds and can occur up to hundreds of times a night.

Untreated sleep apnea prevents you from getting a good night’s sleep. When breathing is paused,
you’re jolted out of your natural sleep rhythm. As a consequence, you spend more time in light
sleep and less time in the deep, restorative sleep you need to be energetic, mentally sharp, and
productive the next day.

This chronic sleep deprivation results in daytime sleepiness, slow reflexes, poor concentration,
and an increased risk of accidents. Sleep apnea can also lead to serious health problems over
time, including diabetes, high blood pressure, heart disease, stroke, and weight gain. But with
treatment, you can control the symptoms, get your sleep back on track, and start enjoying what
it’s like to be refreshed and alert every day.

Types of sleep apnea

 Obstructive sleep apnea is the most common type of sleep apnea. It occurs when the soft tissue
in the back of your throat relaxes during sleep, causing a blockage of the airway (as well as loud
snoring).
 Central sleep apnea is a much less common type of sleep apnea that involves the central
nervous system, rather than an airway obstruction. It occurs when the brain fails to signal the
muscles that control breathing. People with central sleep apnea seldom snore. 
 Complex sleep apnea is a combination of obstructive sleep apnea and central sleep apnea.

Anatomy of a sleep apnea episode

As air flow stops during a sleep apnea episode, the oxygen level in your blood drops. Your brain
responds by briefly disturbing your sleep enough to kickstart breathing—which often resumes
with a gasp or a choking sound. If you have obstructive sleep apnea, you probably won’t
remember these awakenings. Most of the time, you’ll stir just enough to tighten your throat
muscles and open your windpipe. In central sleep apnea, you may be conscious of your
awakenings.

Sleep apnea signs and symptoms

It can be tough to identify sleep apnea on your own, since the most prominent symptoms only
occur when you’re asleep. But you can get around this difficulty by asking a bed partner to
observe your sleep habits or recording yourself during sleep.

Major signs and symptoms of sleep apnea

 Loud and chronic snoring

 Choking, snorting, or gasping during sleep
 Long pauses in breathing

 Daytime sleepiness, no matter how much time you spend in bed

Other common signs and symptoms of sleep apnea include:

 Waking up with a dry mouth or sore throat

 Morning headaches
 Restless or fitful sleep
 Insomnia or nighttime awakenings

 Going to the bathroom frequently during the night

 Waking up feeling out of breath
 Forgetfulness and difficulty concentrating
 Moodiness, irritability, or depression

See a doctor if you suspect sleep apnea

If you spot the warning signs of sleep apnea, see a doctor right away—preferably a sleep
specialist. An official diagnosis of sleep apnea may require an overnight stay at a sleep clinic.

Is it just snoring or is it sleep apnea?

Not everyone who snores has sleep apnea, and not everyone who has sleep apnea snores. So how
do you tell the difference between garden variety snoring and a more serious case of sleep
apnea?

The biggest telltale sign is how you feel during the day. Normal snoring doesn’t interfere with
the quality of your sleep as much as sleep apnea does, so you’re less likely to suffer from
extreme fatigue and sleepiness during the day.

What’s Your Snore Score?

Your answers to this quiz will help you decide whether you may suffer from sleep apnea:

 Are you a loud and/or regular snorer?

 Have you ever been observed to gasp or stop breathing during sleep?
 Do you feel tired or groggy upon awakening, or do you awaken with a headache?
 Are you often tired or fatigued during the wake time hours?
 Do you fall asleep sitting, reading, watching TV or driving?
 Do you often have problems with memory or concentration?

If you have one or more of these symptoms you are at higher risk for having obstructive sleep
apnea.

Source: American Sleep Apnea Association

If you’re still unsure whether your snoring is normal or something more serious, the following
strategies can help you decipher the symptoms:

 Keep a sleep diary – Record how many hours you’re spending in bed, any nighttime awakenings,
and whether you feel refreshed in the morning. Ask your sleep partner to keep track of your
snoring, including how loud and frequent it is. Also ask him or her to note any gasping, choking,
or other unusual sounds.
 Record yourself sleeping – Taking a video or audio recording of yourself while you sleep can be
very informative and revealing. You can use a sound-activated audio recorder, a video camera,
or software that turns your computer into a recorder.

How to Stop Snoring

Even if you don’t have sleep apnea, there are plenty of reasons to tackle a snoring problem. For
one, it can get in the way of your bed partner’s rest—and a sleep-deprived partner is not a happy
one! It can also affect your own sleep quality and health. The good news? There are plenty of
tips and treatments that can help.

Read: How to Stop Snoring: Cures, Remedies, and Tips for You and Your Partner

Sleep apnea causes and risk factors

Anyone can have sleep apnea—young, old, male, female, and even children can suffer.
However, certain risk factors have been associated with obstructive and central sleep apnea.

Risk factors for obstructive sleep apnea

You have a higher risk for obstructive sleep apnea if you are:

 overweight
 male
 over the age of 65

 black, Hispanic, or a Pacific Islander

 related to someone who has sleep apnea
  a smoker

Other risk factors for obstructive sleep apnea include certain physical attributes, such as having a
thick neck, deviated septum, receding chin, or enlarged tonsils or adenoids. Allergies or other
medical conditions that cause to nasal congestion and blockage can also contribute to sleep
apnea.

Risk factors for central sleep apnea

Like obstructive sleep apnea, central sleep apnea is more common in males and people over the
age of 65. However, unlike obstructive sleep apnea, central sleep apnea is often associated with
serious illness, such as heart disease, stroke, neurological disease, or spinal or brainstem injury.

Self-help treatment for sleep apnea

While a diagnosis of sleep apnea can be scary, it is a treatable condition. In fact, there are many
things you can do on your own to help, particularly for mild to moderate sleep apnea. Home
remedies and lifestyle modifications can go a long way in reducing sleep apnea symptoms.

Lifestyle changes that can help sleep apnea

 Lose weight. Even a small amount of weight loss can open up your throat and improve sleep
apnea symptoms.
 Quit smoking. Smoking is believed to contribute to sleep apnea by increasing inflammation and
fluid retention in your throat and upper airway.
 Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the
muscles in the throat and interfere with breathing
 Avoid caffeine and heavy meals within two hours of going to bed.
 Maintain regular sleep hours. Sticking to a steady sleep schedule will help you relax and sleep
better. Apnea episodes decrease when you get plenty of sleep.

Bedtime tips for preventing sleep apnea

 Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue
and soft tissues to drop and obstruct your airway.
 Try the tennis ball trick. In order to keep yourself from rolling onto your back while you sleep,
sew a tennis ball into a pocket on the back of your pajama top. Or wedge a pillow stuffed with
tennis balls behind your back.
 Prop your head up. Elevate the head of your bed by 4 to 6 inches or elevate your body from the
waist up by using a foam wedge. You can also use a special cervical pillow.
 Open your nasal passages. Try to keep your nasal passages open at night using a nasal dilator,
saline spray, breathing strips, or a neti pot.
Throat exercises to reduce sleep apnea

Studies show that throat exercises may reduce the severity of sleep apnea by strengthening the
muscles in airway, making them less likely to collapse.

 Press tongue flat against the floor of mouth and brush top and sides with toothbrush. Repeat
brushing movement 5 times, 3 times a day.
 Press length of tongue to roof of mouth and hold for 3 minutes a day.
 Place finger into one side of mouth. Hold finger against cheek while pulling cheek muscle in at
same time. Repeat 10 times then rest and alternate sides. Repeat sequence 3 times.
 Purse lips as if to kiss. Hold lips tightly together and move them up and to the right the up and to
the left 10 times. Repeat sequence 3 times.
 Place lips on a balloon. Take a deep breath through your nose then blow out through your
mouth to inflate balloon as much as possible. Repeat 5 times without removing balloon from
mouth.

Medical treatment for sleep apnea

If your sleep apnea is moderate to severe, or you’ve tried self-help strategies and lifestyle
changes without success, it’s important to see a sleep doctor. A sleep specialist can evaluate your
symptoms and help you find an effective treatment.

Treatment for sleep apnea has come a long way in recent times, so take some time to explore the
new options. Even if you were unhappy with sleep apnea treatment in the past, chances are you
can find something that works and feels comfortable to you.

Continuous Positive Airflow Pressure (CPAP) for sleep apnea

Continuous Positive Airflow Pressure, or CPAP for short, is the gold standard treatment for
moderate to severe obstructive sleep apnea. In many cases, you’ll experience immediate
symptom relief and a huge boost in your mental and physical energy. The CPAP device is a
mask-like machine that provides a constant stream of air which keeps your breathing passages
open while you sleep. Most CPAP devices are the size of a tissue box.

If you’ve given up on sleep apnea machines in the past because of discomfort, you owe it to
yourself to give them a second look. CPAP technology is constantly being updated and
improved. The new CPAP devices are lighter, quieter, and more comfortable, so make sure your
sleep apnea device is up to date.

Find a sleep apnea specialist

 Click here for the American Academy of Sleep Medicine’s sleep center and sleep specialist
locater.

CPAP tips and troubleshooting

Having trouble with your new sleep apnea device? It can take some time to get accustomed to
sleeping while wearing a CPAP device. It’s natural to miss sleeping the “old way,” but there are
things you can to do make the adjustment easier. 

 Make sure your CPAP device fits correctly. A correct fit makes a huge difference. Make sure the
straps are not too tight or too loose and that the mask seals completely over your nose and
mouth. Schedule regular appointments with your doctor to check the fit and evaluate your
treatment progress.
 Ease into it. Start by using your CPAP device for short periods during the day. Use the “ramp”
setting to gradually increase air pressure. It’s normal to need several months to get used to
sleeping this way.
 Upgrade your CPAP device with customized options. Customize the mask, tubing and straps to
find the right fit. Ask your doctor about soft pads to reduce skin irritation, nasal pillows for nose
discomfort, and chin-straps to keep your mouth closed and reduce throat irritation.
 Use a humidifier to decrease dryness and skin irritation. Try a special face moisturizer for dry
skin. Many CPAP devices now come with a built-in humidifier.
 Try a saline nasal spray or a nasal decongestant for nasal congestion.
 Keep your mask, tubing and headgear clean. To ensure maximum comfort and benefit, replace
CPAP and humidifier filters regularly and keep the unit clean.
 Mask the sound of the CPAP machine. If the sound of the CPAP machine bothers you, place it
beneath the bed reduce the noise. You can also try using a sound machine or white noise
machine help you sleep.

Dental devices and surgery for sleep apnea

If you’ve tried CPAP and self-help tips and your sleep apnea persists, you may benefit from a
dental device or surgical treatment.

Dental devices for sleep apnea

Find a dentist who can help at The American Academy of Dental Sleep Medicine.

Most dental devices are acrylic and fit inside your mouth, much like an athletic mouth guard.
Others fit around your head and chin to adjust the position of your lower jaw. Two common oral
devices are the mandibular repositioning device and the tongue retaining device. These
devices open your airway by bringing your lower jaw or your tongue forward during sleep.

Dental devices are only effective for mild to moderate sleep apnea. There are also a number of
troubling side effects from using this type of treatment, including soreness, saliva build-up,
nausea, and damage or permanent change in position of the jaw, teeth, and mouth.

It is very important to get fitted by a dentist specializing in sleep apnea, and to see the dentist on
a regular basis for any dental problems that may occur.

Surgery as treatment for sleep apnea

If you have exhausted other apnea treatment options, you may want to discuss surgical options
with your doctor or sleep specialist. Surgery can increase the size of your airway, thus reducing
your episodes of sleep apnea.

The surgeon may remove tonsils, adenoids, or excess tissue at the back of the throat or inside the
nose. Or, the surgeon may reconstruct the jaw to enlarge the upper airway. Surgery carries risks
of complications and infections, and in some rare cases, symptoms can become worse after
surgery.