There is no quick fix for Sleep Apnea, the following life style changes can help reduce its affects: weight loss, avoidance of alcohol, sleep position and good sleep habits.
Lose excess weight. Even a slight loss in excess weight may help relieve constriction of your throat. Sleep apnea may be cured in some cases by a return to a healthy weight.
Exercise. Getting 30 minutes of moderate activity, such as a brisk walk, most days of the week may help ease obstructive sleep apnea symptoms.
Avoid alcohol and certain medications such as tranquilizers and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.
Sleep on your side or abdomen rather than on your back. Sleeping on your back can cause your tongue and soft palate to rest against the back of your throat and block your airway.
Keep your nasal passages open at night. Use a saline nasal spray to help keep your nasal passages open. Talk to your doctor about using any nasal decongestants or antihistamines because these medications are generally recommended only for short-term use.
Stop smoking, if you’re a smoker. Smoking worsens obstructive sleep apnea.
When these do not work other treatments are available.
Dental appliances (bite-blocks) have been shown to reduce Apneas in mild to moderate cases.
This option is not always effective enough and there is no trial period, which means you have to purchase everything up front and can take up to 3 months to get adjusted.
Surgery: Not recommended by the College of Surgeons and Physicians due to failure rates and complications of surgery.
CPAP machine: This device is what most doctors and sleep experts recommend for sleep apnea treatment. These machines apply gentle air pressure through the nose or mouth preventing the soft tissues in the back of the throat from collapsing. It is the most effective treatment when used properly with little downside.
Consulting your physician or a sleep apnea therapist is the best way to find out what treatment will work best for you and your sleeping habits. Sleep Apnea is treatable with some simple lifestyle and sleeping changes.
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