If you have recently undergone a sleep study and found out you have sleep apnea, it is best to seek treatment from a professional as soon as possible. However, you should also consider whether there are any changes you can make at home that might improve the quality of your nightly rest. There are several home remedies that can potentially help you get your sleep apnea under control; here are just 3 examples.
1. Changing the Position You Sleep In
Do you normally sleep on your back? Believe it or not, this behavior could be making your sleep apnea symptoms more severe. When you lie on your back, it can cause the tongue to fall back toward the opening of your throat. This can narrow the airway and put you at a higher risk of experiencing the breathing interruptions that characterize sleep apnea.
If you switch to sleeping on your side, it could ultimately help reduce your sleep apnea symptoms. You can train yourself to change your regular sleeping position by attaching a tennis ball to the back of your sleepwear; this can help deter you from rolling onto your back while you’re asleep.
2. Losing Weight
Sleep apnea and obesity are often closely linked. When you are overweight, you’re likely to have excess fat deposits in your neck, resulting in a narrower airway that is more prone to becoming obstructed.
In many cases, losing weight can be an important step for making sleep apnea less severe. This often involves changing your diet and/or engaging in more frequent exercise. It may be a good idea to speak to your doctor to see what weight-loss strategies they suggest.
3. Avoiding Alcohol in the Evening
Alcohol can make the muscles in your throat more relaxed, which makes them more likely to collapse and lead to an airway obstruction. Consequently, drinking wine, beer, or another type of alcoholic beverage right before bed can easily make your sleep apnea worse.
As part of your efforts to address sleep apnea, it is a good idea to start avoiding alcohol in the evening. Ideally, you should refrain from consuming any alcoholic beverages for at least 3 to 4 hours before the time you would normally go to bed.
By combining the above home remedies with a reliable form of professional treatment, such as a customized oral appliance, you can manage your sleep-disordered breathing and start enjoying more restful nights again.
About the Author
Dr. Kyra Chadbourne earned her dental degree at the State University of New York at Buffalo, and she has completed the Tufts Mini Residency program in dental sleep medicine at the Tufts University School of Dental Medicine. At Maine Sleep Dentistry, she has been able to help many patients in Falmouth get their sleep-disordered breathing under control with customized oral appliances. If you’re in need of professional sleep apnea treatment, you can schedule an appointment with Dr. Chadbourne by visiting her website or calling (207) 878-8600.