When dealing with the symptoms associated with sleep apnea, the best course of action is to meet with a trusted and qualified professional. A formal screening and diagnosis are essential to get the rest you need. However, even while undergoing treatment, it can be beneficial to make some additional adjustments. Consider adding these four sleep apnea home remedies to alleviate your symptoms.
Try a New Sleep Position
Sleeping on your back is never the preferred position when living with sleep apnea. Not only does it encourage your throat muscles to fall back, but it also plays a role in loud snoring, which can keep your partner awake.
Instead, try sleeping on your side. This change in body position allows for normal breathing and will alleviate some of your sleep apnea symptoms so that you and the one you love avoid interruptions throughout the night.
Lose Unnecessary Weight
If you are carrying too much weight around your neck, this can narrow your airway, making it harder to breathe while you’re asleep. Taking control of your weight by introducing regular exercise and a healthy diet can be a pivotal component to improving your symptoms.
Not only will your overall health and well-being improve, but you’ll begin to notice a difference in your quality of sleep. When you no longer carry around additional pounds, especially in the neck area, your airway will no longer be constricted. Also, by incorporating regular exercise, you’ll begin to notice your body’s ability to rest more thoroughly when going to bed.
Reduce Alcohol Consumption
If you like to enjoy a nightcap before going to bed, you might want to think about reducing your alcohol intake if you want to start getting better sleep.
Alcohol is known to induce sleepiness; however, it also prevents a person from entering the REM cycle, so full, deep rest is unachievable. When consumed, beer, wine, or liquor relaxes your throat muscles, often causing them to collapse onto your airway while asleep.
By reducing your consumption, you can worry less about your breathing and instead focus more on getting the rest you need.
Add a Humidifier
Humidifiers can be a helpful addition to your bedroom at night, as these devices create moisture in an otherwise dry environment. When snoring or breathing through your mouth, it’s not uncommon to develop a sore throat or additional dryness, which can make it difficult to keep the airway open.
By incorporating a humidifier, you can reduce your chances of experiencing an irritated throat and airway, allowing you to breathe easier throughout the night. You can also add essential oils that help reduce inflammation.
These four home remedies can do a lot to improve your sleep apnea symptoms but should be combined with oral appliance or CPAP therapy. By making these necessary changes, you’ll finally enjoy a better night’s rest and improved quality of life.
About the Author
Star Sleep & Wellness in Irving consists of several experts and specialists who understand the struggles of those who experience chronic fatigue brought on by sleep apnea. Apart from offering trusted and proven treatment options, they also offer additional tips and lifestyle changes you can make at home to ensure a more comprehensive approach. Contact us if you have any questions or schedule an appointment if you would like to learn more.