Sleep apnea is a sleep disorder in which one temporarily stops breathing throughout the night. This can lead to a variety of unpleasant symptoms, like loud snoring, fatigue, and difficulty focusing during the day. People with sleep apnea should seek treatment from a professional, but there are some additional steps you can take at home to help relieve your symptoms. Here are some lifestyle remedies to improve your sleep.
Keep Up a Healthy Weight
Obesity increases the risk of airway obstruction and narrow nasal passages. This can cause you to stop breathing suddenly or for lengths of time while sleeping. If you are overweight, working to reach a healthier weight can help to improve or even eliminate sleep apnea. Reducing or eliminating your soda intake and walking as little as 10 minutes a day can make a huge difference in the long term. Yoga is also a calming, gentle, yet effective form of exercise that can help with both relaxation and reaching a healthy weight.
Don’t Drink or Smoke
Quitting smoking and reducing alcohol intake can both help to reduce sleep apnea complications. Tobacco use contributes to inflammation and swelling in your airway, often worsening snoring and sleep apnea. Alcohol relaxes the throat muscles to control your breathing. This can lead to snoring and an interrupted sleep cycle.
Change Your Sleep Position
This may not feel natural at first, but changing the position you sleep in can help to reduce sleep apnea symptoms and improve your rest. Studies have shown that sleeping on your back can worsen the effects of this apnea. This is because when you sleep on your side, it is less likely that tissues in your mouth and throat will move into a position where they block your airway. For many adults, sleeping on their side can help regulate breathing.
Use a Humidifier
Dry air can irritate the body and the respiratory system. A humidifier works by adding moisture to the air. This can help by opening your airways, decreasing congestion, and encouraging clearer breathing. Humidifiers can help to make breathing more comfortable so you don’t experience irritation from a dry airway.
Sleep apnea can take a toll on your everyday life. By closely working with your doctor and using some of the methods listed above, you can work towards the quality sleep you deserve.
About the Practice
At Star Sleep & Wellness, we have a team of multiple board-certified sleep specialists who are highly credentialed and have years of experience. With their combined skills and expertise, patients can get pretty much anything they need. If you struggle with sleep apnea, we’d be happy to help. For more information or to schedule an appointment at one of our five convenient locations across DFW, visit our website or call (844) 409-4657.