Sleep apnea is a severe and common condition that is observed by pauses in breathing while you sleep. Happing up to five or more times per hour, breathing pauses can last for 10 to 20 seconds or even longer. It usually disrupts sleep, leading to poor sleep quality and daytime sleepiness. Your doctor may guide you in finding a suitable sleep apnea treatment that fits best for you.
However, you can even try some useful sleep apnea remedies at home to improve your symptoms. Some of them can even amplify your overall health and reduce your chances for other medical issues. Check out the following tips to ease sleep apnea at home:
Limit Alcohol & Stop Smoking: You may know that lighting up and drinking too much alcohol are not the healthiest ways for your body. Most importantly, they can also worsen your sleep apnea. Generally, smoking cigarettes increases the swelling in your upper airway that can further provoke symptoms such as pauses in breathing and snoring. Alcohol reduces the muscle tone in the back of your throat, interfering with the airflow.
Handle Your Allergies: It’s evident that sleeping and breathing are tough when you’re stuffed up because of nasal allergies. Imagine your airway as a long, muscular tube going from your nose to your windpipe. If your allergies are not taken care of, the tissues of your upper throat can swell and make the airway narrow. With little space for air, breathing can get harder. Talk to your doctor and know how to keep these allergies under control. It may help if you use a neti pot or saline nasal spray before sleeping.
Lose Weight If Necessary: Not everyone with sleep apnea is overweight or obese, but about half are. If you are someone with a little extra weight, try slimming down, even by some pounds as it can enhance your symptoms. Know what diet and exercise are right for you and make a routine that you must follow diligently.
Follow a Good Sleep Routine: Sleeping is known to be a vital part of good health. However, sleep apnea can make it difficult for you to get enough sleep. Some people with this condition have most breathing issues while sleeping on their back. That’s why many doctors suggest trying to stay in other positions.
Eat Healthily: According to the research, sleep apnea can also mean you’re more likely to follow unhealthy options for meals and snacks. When you don’t get sufficient sleep, you may crave carbs. Moreover, fatigue is associated with changes in the hormones leptin and ghrelin, which control your feelings of fullness and hunger. Similarly, when you’re tired, you may want to eat more and feel less satisfied when you do.
These are a few useful tips that you can employ to control your sleep apnea at home. However, if these sleep apnea remedies don’t work for you, ensure to visit a trusted doctor and get a reliable treatment that suits your problem the best.
