Sleep apnea is a condition whereby you stop breathing for short periods throughout the night while sleeping. Consequently, your brain senses your inability to breathe and arouses you from sleep to open your airway. The awakening is brief that you can’t remember, but you may gasp or choke for air when you wake up. Most people with sleep apnea snore loudly, but not everyone that snores has this condition. Fortunately, family practice Arlington offers sleep apnea treatments like medication, breathing devices, and surgery. When left unresolved, sleep apnea can increase your risk of heart failure, cause poor immune function, trigger mental health issues, and contribute to memory loss.

But sometimes lifestyle changes may be all you need to treat this condition. The following lifestyle adjustments can help improve your sleep and quality of life.

Lose extra weight

Obesity, especially in your upper body, elevates your risk of airway obstruction and narrow nasal passages. Therefore, doctors recommend people with sleep apnea lose extra pounds and stay within their ideal weight. Fat may deposit in your throat when you are overweight, obstructing your breathing when you sleep. But losing excess weight can clear your airways and minimize sleep apnea symptoms, including snoring. Weight loss also eliminates the need for long-term CPAP therapy or upper airway surgery.

Besides eliminating sleep apnea, weight loss lessens your risks of health problems like type 2 diabetes and hypertension. Weight maintenance is essential since the condition can return if you regain the weight.

Limit your alcohol intake

Alcohol worsens sleep apnea symptoms since it further relaxes throat muscles that control your breathing. As a result, you may snore and have an interrupted sleep cycle. Alcohol can also cause inflammation in your airways, obstructing airflow. Cutting down on your alcohol intake can help minimize sleep apnea symptoms. Like alcohol, smoking also causes inflammation and swelling in your airways, worsening snoring and other sleep apnea symptoms.

Smoking elevates your risk of developing sleep apnea; people with sleep apnea may be predisposed to smoking.

Avoid sleeping on your back.

Sleeping on your back can worsen sleep apnea symptoms. Some people find that sleeping on the side helps breathing return to normal. However, children with sleep apnea are better off when sleeping on their backs. It is best to discuss body positioning and sleep apnea symptoms with your doctor to evaluate your treatment options.

Exercise

Regular exercise strengthens your heart, increases your energy level, and improves sleep apnea. Yoga, particularly, encourages oxygen flow and improves your respiratory strength. When you practice yoga, you are likely to have fewer sleep interactions because yoga improves your oxygen levels through its various breathing exercises. Additionally, exercise is good for your overall well-being; it is a healthy and proven weight loss method. Exercise also helps you become fit and feel good about yourself. Your healthcare provider can suggest some exercise to minimize sleep apnea symptoms.

If you have further questions about sleep apnea, consult your health care provider at JAM Wellness Clinics.