If you suffer from obstructive sleep apnea, waking up feeling well-rested can seem impossible. Frequent breathing disruptions not only harm your health, but also interrupt your sleep cycle. If you’re not getting the rest you need, your physical and mental health can decline. You don’t have to toss and turn at night. Here are 5 home remedies to manage sleep apnea.
1. Maintain a Healthy Weight
Obesity is linked to an increased risk of sleep apnea because of extra weight on the airway. In addition, sleep apnea can contribute to obesity. Therefore, maintaining a healthy weight is essential for lowering your risk of both issues. Researchers have found that losing weight can improve sleep apnea symptoms.
A brisk 30-minute walk a few times a week can help you shed unwanted weight. Eat nutritious foods to support your overall wellness. Regular exercise and healthy eating habits can help you lose weight to breathe better.
2. Refrain from Tobacco and Alcohol
Smoking and tobacco use can cause inflammation in your airways, which can increase your risk of sleep apnea and other serious health conditions, including cancer. Alcohol causes your muscles to relax, which can lead to airway obstructions. It’s best to stop smoking and refrain from drinking alcohol to promote your health and sleep quality.
3. Treat Nasal Congestion
Allergies and illness can cause nasal congestion. Pet hair, dust, pollen, and dander can congest your nose, leading to mouth breathing. Treating nasal congestion with over-the-counter or prescribed medications can open your airways.
4. Change Your Sleeping Position
Believe it or not, your sleeping position matters if you have sleep apnea. Laying on your back can cause breathing disturbances. Sleep specialists recommend sleeping on your side. If you tend to roll over in this position, place body pillows behind your back to help keep you on your side.
5. Comply with Sleep Apnea Treatment
Changes at home can help manage sleep apnea, but they aren’t a substitute for treatment. You have multiple options to treat obstructive sleep apnea, like a CPAP machine. It delivers gentle air pressure to prevent pauses in breathing. As an alternative, you may be a candidate for an oral appliance. It trains your jaw to rest in a more comfortable position to keep your airway open.
You can breathe normally and sleep peacefully with the right habits at home and treatment from your dentist.
About Dr. Jonathan H. Cohen
Dr. Cohen earned his dental degree at the University of New York at Buffalo School of Dental Medicine and has continued his education in various specialties, including restorative dentistry, cosmetic dentistry, and sleep apnea therapy. He is a member of several professional organizations, including the Academy of General Dentistry. Request an appointment through his website or call his office at (904) 527-7717.