Sleep apnea is a medical condition that causes you to stop breathing for short periods while asleep. This can result in an insufficient intake of oxygen and cause you to gasp and wake up often.
While in most cases, people may be unaware that they have stopped breathing, believing that their sleep cycle is normal, sleep apnea can lead to several health complications including:
- Trigger mental health issues
- Poor immune function
- Memory loss
- Increased risk of heart failure
Sleep Apnea Lifestyle Remedies
Sleep apnea is usually treated by wearing a CPAP mask at night which, although effective, can be uncomfortable. Common treatments also include medication and surgery. On the other hand, some home remedies may offer the same benefits without the discomfort.
Here are six alternative treatments that you can try today to reduce sleep apnea symptoms:
Maintain a Healthy Weight
Obesity can increase the risk of airway obstruction and narrow nasal passages with studies showing that modest weight reduction in obese patients can help treat the disease and avoid the need for surgery or long-term CPAP therapy. However, in the case that you regain weight, it is possible for the condition to resurface.
Try Yoga
Regular exercise can greatly improve energy levels, strengthen your cardiovascular system, and help improve sleep apnea. Yoga is especially effective when it comes to improving respiratory strength and oxygen flow.
Alter Your Sleep Position
Changing your sleep position can help reduce sleep apnea symptoms with a 2006 study showing that half the cases of obstructive sleep apnea are dependent on the sleeping position.
Use a Humidifier
Using a humidifier can help prevent dehydration of the respiratory system, open your airways, reduce congestion, and improve breathing.
Avoid Alcohol and Smoking
Alcohol tends to relax the throat muscles that control your breathing and can lead to snoring and an interrupted sleep cycle. Smoking can be especially harmful to your respiratory system causing inflammation and swelling which can worsen sleep apnea symptoms.
Use Oral Appliances
Oral appliances such as mandibular advancement devices and tongue stabilizing devices can help with sleep apnea. They work by moving your lower jaw or tongue forward to decrease the obstruction in the back of your throat. Ranging from low-cost, over-the-counter options to custom-fitting options, these appliances are supported by the American Academy of Dental Sleep Medicine as a viable therapy for sleep apnea.