Sleep apnea is a condition whereby breathing temporarily stops throughout the night, impairing the ability to enjoy deep, restful sleep phases. The cause of sleep apnea varies depending on the type of this sleep disorder. For example, individuals with obstructive sleep apnea experience stopped breathing due to the brief collapse of throat muscles. On the other hand, central sleep apnea involves a disconnect with breathing regulation in the brain. When one has these two sleep disorders Bridgewater, it is referred to as mixed sleep apnea. Your Respacare doctor may recommend the following lifestyle and behavioral changes as a first-line treatment for sleep apnea.

Avoid alcohol use

Alcohol is a depressant that impacts your mood, slows down brain activity, and relaxes muscles in your body. When you drink alcohol, muscles in the airway also relax, disrupting breathing during sleep and causing excessive snoring. Alcohol also increases the length and frequency of stopped breathing. Individuals who don’t have sleep apnea but snore during sleep may have interrupted breathing when they consume alcohol.

Use a humidifier

Humidifiers are devices that add moisture content to the air. For some people, dry air irritates their nose and airway, contributing to sleep apnea. If dry air worsens your sleep apnea symptoms, place a humidifier in the bedroom. For added benefits, you may add essential oils such as peppermint, lavender, and eucalyptus oil since they have known anti-inflammatory and soothing effects.

Change sleeping position

Over half of the population with sleep apnea find that their symptoms worsen when they sleep on their backs. Increased symptoms, including snoring, may result from the tongue sliding back and blocking the airways, making it difficult to sleep. Changing from back to side sleeping helps prevent the airway from getting blocked.

Altering sleep positions may not happen overnight, but there are a few ways to train your body to side sleep. You can try placing pillows around your body to prevent you from rolling onto your back. Another hack is sewing a tennis ball onto the back of your pajamas; this causes discomfort when you sleep on your back. If you prefer sleeping on your back, use a thick pillow or a series of them to support your head and neck; this angle keeps your airway open.

Exercise regularly

Experts recommend weight loss as a treatment for sleep apnea, but exercise can improve symptoms even in individuals who don’t lose significant weight. When you exercise, you reduce disrupted breathing events. Various types of exercise, from walking, to high-intensity workouts, also decrease the risk of sleep apnea.

Use an oral appliance.

Mild cases of sleep apnea usually improve when one uses an oral appliance. It is a device you wear to the mouth to reposition the jaw, preventing your airway from getting blocked during sleep. While a prescription is unnecessary for an oral appliance, discussing it with your healthcare provider before using one is best. Your doctor will determine if an oral appliance is an ideal treatment for you.

The above lifestyle changes are ideal for people with mild sleep apnea or those at risk of developing the disorder.

If your symptoms don’t improve with home remedies, visit your doctor at Respacare for medical treatment to improve your quality of life.