These appliances range from low-cost, over-the-counter (OTC) options to devices that are custom-fit by a dentist. These work by moving your lower jaw or tongue forward to decrease the obstruction in the back of your throat. The two major categories are mandibular advancement devices and tongue stabilizing devices. Oral appliances can help with sleep apnea by repositioning your jaw or tongue to keep your airway open while you sleep. The study noted that people with sleep apnea may have a predisposition to smoking as well, so treating sleep apnea may help in quitting smoking. This can worsen your snoring and your sleep apnea.Ī 2012 study identified smoking as a risk factor for developing sleep apnea. Similar to alcohol, tobacco use can also contribute to inflammation and swelling in your airways. It can also lead to inflammation in your airways, blocking your airflow. This can lead to snoring and an interrupted sleep cycle. Consider quitting smoking and limiting your alcohol intake to reduce sleep apnea complications.Īlcohol relaxes the throat muscles that control your breathing.
Lifestyle changes can improve your health and encourage better sleeping habits. These three essential oils have known anti-inflammatory and soothing benefits.įollow the manufacturer’s instructions on cleaning your humidifier. Using a humidifier can open your airways, decrease congestion, and encourage clearer breathing.įor added benefits, consider adding lavender, peppermint, or eucalyptus oil to a humidifier. Dry air can irritate the body and the respiratory system. Humidifiers are devices that add moisture to the air. However, a 2002 study found that children with sleep apnea sleep better on their backs.ĭiscuss body positioning and your sleep apnea symptoms with your doctor to evaluate your options for treatment. For some adults, sleeping on the side can help breathing return to normal. Studies have shown sleeping on your back - called the supine position - can worsen symptoms.
A 2006 study found that more than half of obstructive sleep apnea cases are dependent on position. Though a small change, altering your sleep position can reduce sleep apnea symptoms and improve your night’s rest. As a result, yoga reduces the amount of sleep interruptions you may experience. Yoga can improve your oxygen levels through its various breathing exercises. Sleep apnea is associated with decreased oxygen saturation in your blood. Yoga can specifically improve your respiratory strength and encourage oxygen flow. Regular exercise can increase your energy level, strengthen your heart, and improve sleep apnea. However, if you regain the weight, it’s possible for the condition to return. In some cases, weight loss can eliminate sleep apnea. Research shows that modest weight reduction in people with obesity can eliminate the need for upper airway surgery or long-term CPAP therapy. Maintaining a healthy weight can keep your airways clear and reduce sleep apnea symptoms. These obstructions can cause you to stop breathing suddenly or for lengths of time while sleeping. Obesity, specifically in the upper body, can increase the risk of airway obstruction and narrow nasal passages. Maintain a healthy weightĭoctors commonly recommend people with sleep apnea to lose weight. Here are six alternative treatments to reduce sleep apnea symptoms. Some home remedies may offer the same benefits. Though effective, some people find this method uncomfortable. Traditional treatments for sleep apnea include wearing a CPAP mask at night. Shop all Healthline-approved products for snoring and sleep apnea in our sleep shop. However, some lifestyle changes and home care can also improve your quality of life and your sleep. If left untreated, this sleeping condition can:Ĭommon treatments include breathing devices, medication, and surgery. Sleep apnea can cause a number of health complications besides leaving you more tired in the morning. In many cases, people are unaware that they’ve stopped breathing, and believe that their sleep cycle is normal. This causes them to gasp and often wake up. People with sleep apnea don’t take in enough oxygen. Sleep apnea is a condition that causes you to stop breathing for short periods while you’re sleeping. Some alternative treatments, including weight loss and changing your sleeping position, may help relieve obstructive sleep apnea and improve your sleep.
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