Can you fix sleep apnea naturally? Many people ask themselves this question after waking up feeling exhausted morning after morning. While professional treatment is the most reliable way to take control of sleep apnea, there are a few proven things you can do at home that have been shown to reduce (or even eliminate) the symptoms. What are they? Thankfully, you can start taking advantage of these today!
Achieve/Maintain a Healthy Weight
The leading cause of sleep apnea in the United States is preventable—obesity. An excess of fatty tissue on the throat, chest, and torso makes breathing much more difficult during sleep and increases the risk of the airway becoming obstructed throughout the night.
When it comes to losing weight, it’s simple but definitely not easy. It all comes down to consuming fewer calories on a daily basis. This can be done in countless ways, but the approach that most dietitians will recommend revolves around eating more whole vegetables and fruits. These foods are low in calories but high in fiber, meaning you’ll feel nice and full despite eating fewer calories. The key is to make small changes to your daily diet that will add up…trying to do too much too fast will just lead to disappointment in the end!
Stop Smoking
Countless studies have shown that smoking irritates the airway, which exacerbates sleep apnea symptoms like snoring and breathing stoppages. Just like weight loss, quitting smoking is a simple idea that is extremely hard to accomplish. Also similar to losing weight, most people find success by taking things gradually. Rather than going cold turkey, slowly reducing how many cigarettes you have per day will ease withdrawal symptoms and curtail overpowering cravings.
Reduce Alcohol/Sedatives
Alcohol and certain medications (particularly ones that help with pain) have a sedative effect. These make it easier for someone to fall asleep, but this also causes the muscles in the mouth and throat to relax too much. As a result, apnea episodes and snoring become much worse, leading to lower-quality sleep.
Whether you drink alcohol regularly, take pain medication, or both, a simple adjustment you can make is to not do either of these within three hours of bedtime. That way, most of the substances will be out of your system by the time you want to sleep, leading to better rest and a better morning.
While these practices are great for sleep apnea and overall health, they should not serve as a substitute for professional treatment. Sleep apnea is a serious and potentially life-threatening condition, so working with a qualified doctor who can help you take advantage of both clinical and at-home care is the best approach. In addition to providing something like a custom-made mouthpiece, they can also discuss strategies on how to put the above behaviors into action, which will make your experience easier while ensuring you start getting better sleep as soon as possible.
About the Author
Dr. David J. Drummond is a sleep dentist with decades of experience who has dedicated his career to helping patients find relief from snoring and sleep apnea. If you believe you have a sleep disorder, he can arrange for appropriate testing, explain your treatment options, and even provide a solution made just for you. To learn more, contact our Lawton office at 580-355-0344.