7 Home Remedies for Sleep Apnea

If you have been diagnosed with obstructive sleep apnea (OSA), it is important that you comply with your doctor’s instructions for treatment. For example, you may need to use a custom oral sleep appliance from a dentist. However, there might also be some things you can do on your own to reduce your symptoms. What are some effective home remedies for sleep apnea? Here are a few suggestions:

Manage Your Weight

People of all body weights and compositions can suffer from OSA, but it tends to be more common in heavier individuals. That is because extra fat around the neck can place pressure on the airway and interfere with breathing. Even modest weight loss might improve your symptoms. Try combining a reasonable eating plan with a regular exercise routine.

Exercise

Even without weight loss, regular exercise may reduce your sleep apnea symptoms. Try to get in around 150 minutes of moderate activity each week. It would also be good to do some strength training 2 – 3 times each week.

Change Your Sleep Position

If you sleep on your back, gravity can tug down on the tissues in your throat, increasing your snoring and possibly causing you to periodically stop breathing. Sleeping on your side may contribute to higher-quality sleep.

Avoid Alcohol

Alcohol can relax muscles throughout your body, including those in your throat. If you drink too close to bedtime, you may snore more and have increased apnea episodes (an apnea is a period when you are not breathing). It would be best to avoid alcohol altogether or avoid drinking it within the last few hours before bedtime.

Do Not Smoke

Not only is smoking cigarettes bad for your lungs, but it can also cause irritation and swelling in your airway, which can exacerbate sleep apnea. If you smoke, you should make every effort to kick the habit. At the very least, you should attempt to cut down on the number of cigarettes you smoke each day.

Use a Humidifier

Dry air may irritate your airway and worsen sleep apnea. If you live in a dry climate, or you frequently use an air conditioner, a humidifier can help to moisten the air in your room and may help you sleep better.

Consider Adjusting Your Medications

Some medications, including popular sleep aids, some allergy medications, and opiates, may worsen sleep apnea symptoms. You may find it helpful to speak with your doctor about possible alternatives that are less likely to interfere with your sleep.

Sleep apnea is a serious condition, but it can often be improved by some simple lifestyle adjustments. You should do all you can to increase the quality of your nighttime rest.

Meet the Practice

Dr. Kinnari Jariwala is an experienced general dentist who has completed extensive training in dental sleep medicine. She often helps patients find relief from OSA via oral appliance therapy. If you have concerns about the quality of your sleep, she and our team would be pleased to consult with you. Contact our Albuquerque office at 505-433-2107.