Sleep apnea is a common sleep disorder that results in temporary ceases in breathing throughout the night. This can result in a multitude of symptoms, like loud snoring, fatigue, and difficulty focusing during the day. People who are experiencing signs of sleep apnea should seek treatment from a professional, like a sleep dentist. However, there are some steps you can also take at home to lessen your symptoms. Here are some remedies to implement to improve your quality of sleep.
Maintain a Healthy Weight
Being overweight increases your risk of airway obstruction and narrow nasal passages. This can result in apnea. If you are overweight, working to reach a healthier weight can help to improve and even eliminate sleep apnea. Work to maintain a healthy diet and get plenty of exercise throughout the week. Yoga is a great, calming, gentle, and effective way to help you relax and get the exercise you need.
Don’t Drink or Smoke
By quitting smoking and reducing your alcohol intake, you can reduce your likelihood of experiencing sleep apnea complications. Tobacco use contributes to inflammation and swelling in your airway, often worsening snoring and sleep apnea. Alcohol relaxes the throat muscles to control your breathing. This can lead to snoring and an interrupted sleep cycle.
Change Your Sleeping Position
It might feel a little weird at first, but changing the position that you sleep in could help to reduce your sleep apnea symptoms and improve your rest. Studies have shown that sleeping on your back can worsen the effects of sleep apnea. When you sleep on your side, it is less likely that the tissues in your mouth and throat will move into a position where they block your airway. For many adults, sleeping on their side helps with regular breathing.
Use a Humidifier
Dry air can irritate the body and the respiratory system. A humidifier works by adding moisture to the air. This can help by opening your airway, decreasing congestion, and encouraging clearer breathing. Humidifiers can help to make breathing more comfortable, so you don’t experience irritation from a dry airway.
Sleep apnea can have a significant impact on your quality of life. By closely working with your sleep dentist and implementing some of the home remedies listed above, you can work towards the quality sleep you need to thrive.
About the Author
Dr. Jeff Rodgers is an experienced sleep dentist who has been working in the field for more than two decades. Currently, he is a proud Diplomate of the American Board of Dental Sleep Medicine and the American Sleep and Breathing Academy. A board-certified expert in sleep, Dr. Rodgers treats patients who suffer from sleep-breathing disorders. To learn more about sleep apnea treatment or to schedule an appointment at his office in Dunwoody, visit his website or call (770) 394-4310.