5 Big Ways to Help Your Sleep Apnea

Sleep apnea relief is imperative for anyone suffering with the disorder. Here’s 5 big ways to help your sleep apnea and in turn improve your way of life.

Over 18 million Americans have sleep apnea.

If you’re a fan of sleeping in on a lazy Sunday morning, you might have a hard time catching those z’s. When left untreated, sleep apnea can cause diabetes, depression, high blood pressure, stroke, and other dangerous health conditions.

Don’t leave your health at risk! Instead, keep reading to discover our top sleep apnea relief remedies. With these tips, you can get the sweet sleep you need.

Get a much-needed energy boost. Improve your overall health with these five methods for relieving sleep apnea.

Shift How You Sleep

How do you prefer sleeping?

While some people are more comfortable on their side, others prefer sleeping flat on their back. Regardless of your preference, how you sleep can contribute to your sleep apnea.

In fact, 55.8% of patients in one study recognized their sleep position caused their sleep apnea.

In order to experience sleep apnea relief, try shifting your sleep position. This simple change can reduce your sleep apnea symptoms, allowing you to get a full night’s sleep. Otherwise, your sleep apnea will wake you up in the middle of the night.

For most patients, the supine position (sleeping on your back) can make your symptoms worse. Try sleeping on your side instead to see if your breathing returns to normal.

It depends on how and where the weight falls on your airway. When you sleep on your back, the tongue relaxes further back. This tends to make sleep apnea symptoms worse.

There are some positional therapy devices that can ensure sleeping on your side helps treat your sleep apnea. For example, there’s a belt with a pillow attached to the back that makes it uncomfortable for people to sleep on their back. This device encourages patients to sleep on their side instead.

Children with sleep apnea, on the other hand, usually sleep better on their backs.

You can discuss body positioning along with your sleep apnea symptoms with your doctor. They can help you determine the best options for relieving sleep apnea.
Try an Oral Application

Sometimes you need a little extra help. While exploring these different sleep apnea remedies, consider trying an oral appliance. Oral appliances work by repositioning your jaw or tongue while you sleep.

These appliances will keep your airways open. That way, your sleep apnea won’t keep you from breathing while you’re fast asleep.

There are two main types of oral appliances: mandibular advancement devices and tongue stabilizing devices. Both are low-cost and over-the-counter. You can also have a device custom-fit by a dentist.

If an oral application doesn’t work for you, consider speaking with your doctor about continuous positive airway pressure therapy (CPAP). This nonsurgical treatment will help your sleep apnea by providing a steady flow of air to your lungs through the nose.

A CPAP machine for her and mask will help you sleep uninterrupted throughout the night so you get the full sleep you need. Depending on the level of need, there are many types of CPAP masks to choose from including full face, nasal, nasal pillow, and even specialty types. Be sure to consult with the specialist to find one that works best for you.

In addition to providing sleep apnea relief, CPAP is also used for infants with underdeveloped lungs.

You can learn more about this option at cpapmyway.com.
Check Your Meds

You might not realize it, but the medications you’re taking for one problem might cause another. For example, muscle relaxants can contribute to snoring problems and sleep apnea.

There are many sleeping medications that have muscle relaxant properties within them. Sleeping pills can also make it more difficult to rouse you from sleep. As a result, an episode of sleep apnea might last longer.

Painkillers can contribute to your sleep apnea, too. Some medications like opioids can cause respiratory suppression. These drugs make breathing more difficult, especially as you sleep.

Speak to your doctor about the medications you’re currently taking. They can help you determine which ones are contributing to your sleep apnea.

You might also have a medical condition that’s contributing to your sleep apnea. For example, patients with diabetes and high blood pressure usually have higher rates of sleep apnea. Inversely, the severity of your sleep disorder might cause your diabetes symptoms.
Lose Weight

Obesity can increase your risk of airway obstruction and narrow nasal passages. Both can cause you to stop breathing as you sleep.

It’s important for you to maintain a healthy weight. Losing weight will help clear your airways clear and reduce your symptoms. However, regaining the weight could cause your symptoms to return.

According to this study, modest weight reduction in people with obesity can eliminate the need for surgery or therapy.

Try exercising regularly. In addition to helping you lose weight, regular exercise can also contribute to your duration and quality of sleep.

Start with aerobic and resistance training.

Both can help reduce your sleep apnea symptoms. Yoga, on the other hand, is ideal for strengthening muscles in your airways and improving your breathing. Yoga can also increase your energy level, strengthen your heart, and encourage better oxygen flow.
Quit the Habit

Bad habits like drinking and smoking can also contribute to your sleep apnea. If you’re looking for another reason to quit, this is it!

Smoking can increase your risk of developing sleep apnea. It can also contribute to other breathing problems. Cigarettes irritate the upper airway, throat, uvula, the soft palate, and the tongue.

Over time, cigarette use can also cause these areas to swell. Smoking will increase your risk of chronic obstructive pulmonary disease or trigger asthma symptoms, too.

Both can narrow and inflame your airways, further contributing to your sleep apnea.

Alcohol, on the other hand, relaxes the muscles, including the throat and tongue muscle. When your throat and tongue are relaxed, it makes the airway more vulnerable to obstruction while you’re asleep. Cutting back on drinking can help avoid this effect.

If you’re looking for sleep apnea relief, try cutting back on these bad habits. In addition to helping you sleep, reducing your smoking and alcohol use can benefit your overall health.

For Sleep Apnea Relief, Try These 5 Ways to Get Some Sweet Sleep

Ready to get some sweet sleep?

With these five tips for sleep apnea relief, you can finally catch those z’s. Once you get the sleep you need, you’ll feel relaxed, invigorated, and ready to start a new day!

Searching for more ways to live a healthier life? Explore the rest of our blog today.