Sleep apnea is a common disorder that can disrupt your nightly rest and seriously affect your overall health. If you suspect you have it, you should certainly seek professional care! However, that is not all you can do to manage this condition. There are some home remedies that may significantly reduce your symptoms! Here are a few practical lifestyle changes that might help you start getting higher-quality rest each night:
Manage Your Weight
Obesity is a major risk factor for sleep apnea because excess fat can place pressure on your airway, which increases the chances of obstructed breathing. Therefore, shedding some extra pounds can significantly reduce sleep apnea symptoms for many people.
Do not think that you need to totally transform your body. Often, modest weight loss is enough to bring about improvements in nighttime breathing.
Stay Physically Active
Exercise strengthens your cardiovascular system and may reduce the severity of sleep apnea by promoting better oxygen circulation. Aim for at least 30 minutes of moderate exercise most days, such as brisk walking, swimming, or cycling. Consistency is key to seeing long-term benefits, so choose activities you enjoy.
Change Your Sleeping Position
The position in which you sleep can have a significant impact on sleep apnea symptoms. Sleeping on your back often causes your tongue and soft tissues to collapse to the back of your throat, worsening airway blockage. In contrast, sleeping on your side or with your head slightly elevated can make gravity work for you instead of against you.
Try Mouth and Airway Exercises
Strengthening the muscles of your mouth and throat through targeted exercises may help decrease sleep apnea symptoms. These oropharyngeal exercises involve movements like sliding your tongue across your palate, blowing up balloons, or pronouncing vowel sounds. Practicing these exercises for a few minutes each day can enhance airway stability and reduce the risk of obstruction while you sleep. Consult an expert to find out which exercises may be most beneficial for you.
Deep Clean Your Room
Creating a clean and allergen-free sleeping environment can improve your sleep quality if you have sleep apnea. Dust, pet dander, and other allergens may irritate your airway and worsen your sleep apnea symptoms.
Vacuum and dust your bedroom regularly, wash bedding weekly in hot water, and consider using an air purifier. Avoid letting pets sleep in your bed if you are sensitive to their dander. These small changes can contribute to easier breathing and more restful sleep.
You may be surprised by the positive results that can come from simple home remedies for sleep apnea! Use them along with your professional treatment to optimize your sleep quality.
Meet the Practice
Dr. Mitch Conditt is a highly experienced sleep dentist who specializes in providing oral appliance therapy for sleep apnea. He and our team have already helped countless patients achieve better health! If you are ready to start getting the rest you need to feel your best, we would be happy to consult with you. Contact Fort Worth Snoring & Sleep Center at 817-527-8500.