6 lifestyle tips to improve sleep apnea

Sleep apnea is a condition in which breathing stops for short periods during sleep. People with obstructive sleep apnea do not take in enough oxygen. Then they pant and wake up a lot. In many cases, people do not realize that they have stopped breathing and believe that their sleep cycle is normal. Sleep apnea can sound like snoring, and sleep apnea can lead to a number of health complications, in addition to making you feel more tired in the morning.

If left untreated, sleep apnea can lead to:

Cause mental health problems
It leads to weak immunity
Contributes to memory loss
– Increases the risk of heart failure
Common treatments include breathing machines, medications, and surgery. However, some lifestyle changes can also improve your quality of life and sleep.

sleep apnea solutions

Conventional treatments for sleep apnea include wearing a CPAP mask at night. Although effective, some people find this method uncomfortable. Some home remedies may provide the same benefits. Here are six alternative treatments to reduce sleep apnea symptoms.

1. Maintain a healthy weight

Doctors generally recommend that people with sleep apnea lose weight. Obesity, especially in the upper body, can increase the risk of airway obstruction and narrowing of the nasal passages. These obstructions can lead to sudden or prolonged pauses in breathing during sleep. Maintaining a healthy weight helps keep the airway clean and reduces symptoms of sleep apnea. A modest reduction in weight in obese individuals may eliminate the need for upper airway surgery or long-term CPAP device therapy. In some cases, losing weight can eliminate sleep apnea. However, if you regain the weight, the condition may return.

2. Try yoga

Regular exercise can increase your energy levels, strengthen your heart, and improve sleep apnea. Yoga in particular can improve the strength of your breathing and promote oxygen circulation. Sleep apnea is associated with decreased blood oxygen saturation. Yoga can improve your oxygen levels through various breathing exercises. Therefore, yoga reduces the number of sleep interruptions that you may experience.

3. Change your sleeping position

Although it is a small change, changing the sleeping position can reduce symptoms of obstructive sleep apnea and improve night’s rest. A 2006 study found that more than half of sleep apnea cases depend on the situation. Studies have shown that sleeping on your back can make symptoms worse. For some adults, sleeping on your side can help get breathing back to normal.

4. Use a moisturizer

Humidifiers are devices that add moisture to the air. Dry air can irritate the body and respiratory system. Using a humidifier can open the airway, reduce congestion, and promote clearer breathing. For more effectiveness, you can add lavender, peppermint, or eucalyptus oil to your humidifier. These three essential oils have anti-inflammatory and soothing properties. Follow the manufacturer’s instructions for cleaning the humidifier. It can harbor mold and bacteria.

5. Avoid alcohol and tobacco

Lifestyle changes can improve your health and promote better sleep habits. Consider quitting smoking and limiting alcohol intake to reduce complications of sleep apnea. Alcohol relaxes the throat muscles that control your breathing. This can lead to snoring and disruption of the sleep cycle. It can also lead to bronchitis and block the passage of air.

Like alcohol, smoking can also contribute to inflammation and swelling in the airways. This can make snoring and sleep apnea worse. Smoking as a risk factor for sleep apnea. The study indicated that people with sleep apnea may also have a predisposition to smoking, so treating sleep apnea can help quit smoking.

6. Use of oral devices

Oral appliances can help with sleep apnea by repositioning the jaw or tongue to keep the airways open during sleep. The two main categories are mandibular advancement devices and tongue stabilization devices. These devices work by moving your lower jaw or tongue forward to reduce a blockage in the back of the throat. These devices range from inexpensive over-the-counter options to dentist-installed devices.

Certain home remedies and lifestyle changes for sleep apnea can reduce symptoms.

sources:

Anandam A et al. (2013). Effects of dietary weight loss on obstructive sleep apnea: a meta-analysis. DOI:
10.1007/s11325-012-0677-3

Arzi A et al. (2010). The effect of odors on breathing patterns during sleep. DOI:
10.1093/chemse/bjp079

MA Bankar et al. (2013). The effect of long-term yoga practice on sleep quality and quality of life in the elderly. DOI:
10.4103 / 0975-9476.109548

Do I have sleep apnea? (2020).
thensf.org/do-i-have-obstructive-sleep-apnea/

Joosten SA et al. (2014). Poor posture associated with obstructive sleep apnea in adults: pathogenesis and treatment. DOI:
10.1016 / j.smrv.2013.01.05

Wietske R, et al. (2006). The role of sleeping position in obstructive sleep apnea syndrome.
link.springer.com/article/10.1007%2Fs00405-006-0090-2

* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.

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