A disorder called sleep apnea makes it such that you briefly stop breathing while you’re asleep. Not enough oxygen is breathed in by those who have sleep apnea. They gasp and often awaken as a result of this. Many times, individuals think their sleep cycle is normal and are unaware that they have ceased breathing. Snoring and sleep apnea might sound similar.
Along with making you more exhausted in the morning, sleep apnea may lead to a variety of health issues and need to use cpap mach. This sleeping disorder, if ignored, may cause memory loss, poor immunological function, mental health problems, and an increased risk of heart failure. Learn more FAQs to help you understand the use CPAP machine.
Breathing apparatuses, medications, and surgery are often used therapies. However, certain dietary adjustments and domestic assistance may also enhance your quality of life and sleep.
Shop all snoring and sleep apnea items that Healthline has certified in our sleep store.
Lifestyle changes for sleep apnea
Traditional sleep apnea treatments include using a CPAP mask at night. Even if it works, some individuals find this approach unsettling. Some natural therapies could provide the same advantages. Here are six alternate methods for easing the effects of sleep apnea.
Continue to be in good health.
Doctors often advise patients who have sleep apnea to reduce weight. Obesity, especially in the upper body, may make nasal passages and airways more likely to get blocked. While you’re sleeping, these obstacles may cause your breathing to stop abruptly or for an extended period of time.
Your airways may remain open and your symptoms of sleep apnea can be lessened by maintaining a healthy weight. According to researchTrusted Source, moderate weight loss in obese individuals may prevent the need for upper airway surgery or prolonged CPAP treatment.
Sometimes losing weight may cure sleep apnea. However, the issue can come back if you put on weight again.
Try yoga
Your energy levels will rise, your heart will become stronger, and your sleep apnea will get better with regular exercise. Yoga may especially strengthen your breathing muscles and promote oxygen flow.
Your blood’s oxygen saturation decreases when you have sleep apnea. Yoga’s several breathing techniques help raise your oxygen levels. Yoga thus lessens the number of sleep disturbances you could encounter.
Modify how you sleep.
Even though it’s a little adjustment, changing your sleeping posture may help with sleep apnea symptoms and enhance your quality of sleep. According to a 2006 research, posture affects more than half of obstructive sleep apnea patients.
According to studies, the supine position—also known as lying on your back—can make symptoms worse. Adults who sleep on their sides may see a restoration to regular breathing.
But according to a 2002 studyTrusted Source, kids with sleep apnea do better on their backs.
To determine your treatment choices, discuss body alignment and your sleep apnea symptoms with your doctor.
Employ a humidifier.
Devices that add moisture to the air are called humidifiers. The respiratory system and the body may get irritated by dry air. Using a humidifier may help you breathe more clearly, clear up congestion, and widen your airways.
Consider adding lavender, peppermint, or eucalyptus oil to a humidifier for additional advantages. These three essential oils are well renowned for their calming and anti-inflammatory properties.
To clean your humidifier, according to the manufacturer’s cleaning guidelines. Mold and bacteria may grow there.
Refrain from drinking and smoking
Changes in your way of life may boost your health and promote restful sleep. To lessen sleep apnea difficulties, think about giving up smoking and consuming less alcohol.
Alcohol relaxes the breathing muscles in your throat. This may cause snoring and sleep cycle interruptions. Additionally, it may cause inflammation in your airways, which would prevent airflow.
Similar to drinking alcohol, smoking may aggravate airway inflammation and edema. This may make your sleep apnea and snoring worse.
Smoking was listed as a risk factor for developing sleep apnea in a 2012 study Trusted Source. According to the research, treating sleep apnea may aid in smoking cessation since those who have the condition may also be predisposed to smoking.
Make use of oral devices
In order to keep your airway open while you sleep, oral appliances may aid with sleep apnea by moving your jaw or tongue.
Mandibular advancement devices and tongue stabilizing devices are the two main kinds. To lessen the blockage at the back of your throat, they function by pushing your lower jaw or tongue forward.
These devices vary from affordable over-the-counter (OTC) alternatives to ones that a dentist would fit specifically for you.
Oral appliances are recommended by the American Academy of Dental Sleep Medicine as a successful treatment for sleep apnea.
For those with sleep apnea who cannot tolerate a CPAP equipment, a 2015 guideline suggests oral appliances. This recommendation favors custom-fit appliances over over-the-counter ones because they enable precise jaw alignment, which will improve the quality of your sleep.
What is the prognosis?
Sleep apnea symptoms might be lessened with a few natural cures and lifestyle adjustments. Traditional medical approaches shouldn’t be disregarded, however. Prescription drugs and even surgery are part of the essential treatments for this illness.
Before choosing an alternate course of therapy, discuss your alternatives with your doctor. When your symptoms start to become worse, go visit a doctor right away.
Final thoughts
Our mental, physical, and emotional health depend on getting enough sleep, but for some people, particularly those who suffer obstructive sleep apnea, getting enough shut-eye at night may be difficult.
A sleep problem called sleep apnea makes you briefly stop breathing many times over the course of the night. This might make you gasp and wake up at night because you aren’t receiving enough oxygen. It may raise your risk for sleep deprivation, atrial fibrillation (AFib), heart failure, stroke, diabetes, and a number of other problems.
According to research, exercising of any kind—including walking, yoga, jogging, bicycling, and strength training—even only two days a week or seven days a week may relieve the symptoms of sleep apnea.
These sleep recommendations should make it simpler for you to breathe at night and wake up feeling more rested.