Millions of individuals suffer from sleep apnea, yet few people get it diagnosed because they think snoring all the time is normal. Obstructive sleep apnea, or OSA, is the most common kind of undiagnosed sleep apnea. OSA happens when the soft tissues in the throat and jaw move backward while you’re sleeping, temporarily blocking your airway and making you snore.
Untreated OSA might result in other issues than snoring. Many patients that are not using sleep apnea machine start to develop new symptoms over time, including persistent headaches, mental fog, sleeplessness, and daytime lethargy. They could even start performing poorly at work and throughout regular tasks. Learn more simple lifestyle remedies for sleep apnea.
Priorities first Bring this up to your dentist or doctor for a screening if you snore often or think you may have OSA. You’ll be directed to a professional for a diagnosis if sleep apnea is suspected. Here are some helpful suggestions for easing sleep apnea symptoms while you wait for a diagnosis. In addition to utilizing CPAP or other OSA treatments, you may continue to apply these suggestions!
1. Examine various sleeping positions
Even in moderate instances of OSA, sleeping on your back is a significant cause of snoring. Try out several pillows and sleeping positions to find which one is most comfortable. If you often sleep on your back, trying your side may frequently help reduce snoring. Attempt sleeping with your head slightly up as well.
2. Keep an appropriate weight.
Keeping a healthy weight is crucial for controlling OSA symptoms. A smart first step if you’re overweight is to shed weight via exercise and a balanced diet. But be gentle with yourself and pay attention to your body. Untreated OSA often results in high levels of tiredness and may make exercise difficult.
If you have trouble exercising, concentrate on other OSA treatment strategies first. As you start to feel better, start incorporating more everyday activity.
3. Include a humidifier in the room.
In addition to making OSA symptoms worse, a dry atmosphere may also have negative side effects such dry mouth, respiratory discomfort, and congestion. A humidifier placed next to your bed will increase the humidity throughout the night. You’ll get breathing comfort and be able to breathe more clearly, both of which assist to lessen snoring.
4. Give up drinking alcohol and smoking.
In addition to having a detrimental effect on your general health, using tobacco products, vaping, and drinking too much alcohol make OSA and other kinds of sleep apnea worse. Consider giving up your bad habits if you often consume alcohol, smoke cigarettes, or both. Your doctor can assist you in locating options to stop these behaviours in a healthy, productive way.
5. Steer clear of over-the-counter sleeping pills.
OSA patients often run into problems with their sleep medications. Many people use over-the-counter (OTC) sleep aids or supplements because OSA may make it difficult to get asleep and remain asleep. However, over-the-counter sleeping pills and even organic sleep aids like melatonin weren’t made with sleep apnea in mind, and over time, they may make your OSA symptoms worse.
Speak with your doctor to come up with a safe option if you just can’t go asleep without some kind of medication.
6. Speak to your physician if you have any allergies.
OSA and allergens might coexist without the sufferer being aware of it. Your body may be responding to an environmental allergen if you have persistent snoring combined with congestion, a stuffy nose, itchy eyes, or other typical allergy symptoms. Your doctor may assist you in finding an over-the-counter (OTC) allergy medicine to help reduce your symptoms, making it simpler to manage your OSA symptoms.
7. Track the quality of your sleep with an app.
Numerous different sleep-tracking applications are available if you have access to your phone’s app store. After a diagnosis of sleep apnea, you may use them to monitor your sleep quality digitally or to assist your dentist or doctor in screening for the condition. There are even applications made especially for persons with OSA, and many modern CPAP devices now come with companion apps that display your sleep data.
8. Consistently do throat exercises.
Exercises for the throat and lungs may help the muscles of the throat become stronger. Particularly when done before night, deep breathing exercises are soothing and may help you breathe better. Increased lung capacity and muscular strength may also be achieved via throat workouts and even regular singing. Now you have a wonderful reason to sing loudly in the vehicle or while taking a shower!
9. Consume a healthy diet that emphasizes whole foods.
Maintaining a healthy weight is just one benefit of eating a balanced, nutritious diet. The body uses food as fuel, and this fuel greatly affects how you feel and how well you sleep. It’s okay to indulge in sweets on occasion, but aim to center your major meals and snacks on wholesome, less processed foods. Your daily vitamin and mineral requirements may be easily met by eating complete, natural foods.
10. Inquire about oral appliances with your dentist.
There are other healthcare professionals that can assist you with your OSA besides your doctor. A crucial part is also played by your dentist. A dentist may do OSA screenings, recommend patients for diagnosis, and even provide OSA treatment to assist manage symptoms. These oral devices are often used at night. A mandibular advancement device, which gently moves the jaw to prevent soft tissues in the neck from sliding back into the airway, is the most often used appliance.
Final thoughts
Because they may lead to health problems, sleep disturbances can be extremely serious. Most people who suffer from various sleep problems aren’t aware of them until they become severe. It may have an impact on bodily immunological and mental health processes. A disorder called sleep apnea causes you to gasp for air and to awaken unexpectedly. Breathlessness and other related issues are experienced by those who have sleep apnea. Patients may not be aware that they have stopped breathing, which might be life-threatening, since this disease can sound like snoring.