Sleep apnea is a common sleep disorder that affects approximately 30 million adults in the United States. This can lead to various complications and negative effects during the day, like difficulty focusing, chronic fatigue, and mood changes. It’s important to seek help from a professional to work toward sound sleep. Here are some other steps you can take at home to ease your symptoms. Continue reading to learn some tips to implement into your life to reduce signs related to sleep apnea.
Sleep in a New Position
It might not feel right at first, but sleeping in a new position may reduce your sleep apnea symptoms and improve your rest. Studies have shown that sleeping on your back can worsen the effects of sleep apnea. On the other hand, sleeping on your side can reduce the probability that the tissues in your mouth and throat will block your airway. For many adults, shifting to side sleeping can help to regulate breathing.
Use a Humidifier
Dry air can irritate the body and your respiratory system. A humidifier works by adding moisture to the air. This helps to open the airway, decrease congestion, and encourage clearer breathing. Humidifiers make breathing more comfortable, so you don’t experience irritation from a dry airway.
Maintain a Healthy Weight
When you are overweight, you are at a higher risk of experiencing airway obstruction and a narrow nasal passage. 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 keep up 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 the airway, worsening snoring and sleep apnea. Alcohol relaxes the throat muscles to control your breathing. This leads to snoring and an interrupted sleep cycle, reducing your overall quality of sleep. By reducing and/or eliminating these substances from your life, you are likely to notice improvements.
Sleep apnea significantly impacts your quality of life during the day. By working closely with your sleep dentist and implementing home remedies listed above, you can work toward achieving quality sleep so you can thrive in your everyday life!
About the Practice
At Glastonbury Dental Associates, we have a team of skilled dentists serving patients in the Glastonbury community. With their combined experience and expertise, patients can get pretty much anything they need under one roof. This includes oral appliances for sleep apnea. To learn more about sleep apnea treatment or to schedule an appointment, visit our website or call (860) 633-3671.