5 Simple Home Remedies for Sleep Apnea

March 2, 2022

Filed under: Uncategorized — drthomas @ 5:38 am
Feet on scale, illustrating weight loss as a sleep apnea remedy

If you struggle with sleep apnea, you should certainly seek care from a professional. A custom oral appliance, CPAP machine, or another prescription therapy may completely eliminate your symptoms and help you enjoy the healthiest life possible. Of course, there are also some things you can do at home to either lessen the severity of your condition. Let’s talk about a few simple and effective sleep apnea remedies in Southlake.

Manage Your Weight

Obstructive sleep apnea is more common in obese people because extra fat around the neck places pressure on the airway and lungs, leading to breathing difficulties. It is possible that losing just 10 – 15% of your body weight could reduce your sleep apnea symptoms by 50%. In some people, weight loss even makes their sleep apnea go away altogether.

If you find weight loss to be challenging, you are far from alone. Rather than hurrying to lose weight, you may find it best to start making small, sustainable lifestyle modifications that support slower weight loss over time. For example, you might try cutting back on dessert, replacing soda with water, and gradually increasing your physical activity.

Avoid Smoking

Smoking, whether it is cigarettes, cigars, or other items, can irritate your airway and cause inflammation, thereby causing or worsening sleep apnea. It can also reduce your lung capacity. If you smoke, consult with your doctor or another qualified professional. They can help you design a personal “quit plan.” Don’t give up if it is difficult for you to kick the habit — many people try to quit dozens of times before they finally succeed.

Limit Your Alcohol Intake

There is nothing wrong with drinking alcohol in moderation— in fact, some alcoholic beverages, like red wine, have potential health benefits. However, it is important to keep in mind that alcohol relaxes muscles throughout the body, including muscles in the airway. If you drink too close to bedtime, you are more likely to snore and experience pauses in breathing. When you choose to indulge in an alcoholic beverage, be sure to have it at least a few hours before you plan to go to sleep.

Use a Humidifier

Dry air can cause respiratory irritation. Unfortunately, indoor HVAC systems are often responsible for sucking the moisture out of the air, leading to increased sleep apnea symptoms. A humidifier can help to address this problem and improve the quality of your sleep. Some humidifiers can even double as an essential oil diffuser, and oils like lavender and bergamot are known for promoting better sleep.

Sleep on Your Side

When you sleep on your back, gravity works against you; you are more likely to snore and experience pauses in breathing. Sleeping on your side may reduce your symptoms. If you find it difficult to adjust to a new sleeping position, you might try taping a tennis ball to the back of your pajamas to prevent you from lying on your back.

Home remedies may not cure sleep apnea — but they can certainly reduce your symptoms and support high-quality rest!

Meet Dr. Thomas

Dr. Preetha Thomas is an experienced holistic dentist in Southlake. If you are struggling with sleep apnea, she may be able to help you find an effective solution, such as an oral appliance or treatment with an ALF appliance. To learn more about her and her services, contact our office at 817-912-1218.

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