Living with obstructive sleep apnea is not easy, but it is incredibly common in Metro Detroit, MI. Professional sleep apnea treatments like the ones we offer here at Clinton Dental Center are the most effective ways to eliminate sleep apnea symptoms and improve sleep quality as a whole. Nevertheless, there are some lifestyle changes you can make for at-home sleep apnea relief, regardless of the severity of your condition.
Read on to learn how you could improve your sleep apnea with some simple adjustments.
Lose Weight If You Are Overweight
Being overweight automatically puts you at a high risk of sleep apnea. The excess weight around your neck and throat puts pressure on the throat muscles, which may cause them to relax more than they should overnight. Even if you are just slightly overweight, losing 10 pounds could tremendously improve your sleep apnea symptoms. This will help you sleep better and help you feel better at the same time.
Avoid Sleeping On Your Back
It’s not always easy to control your sleeping position at night because you move around in your sleep. If you can, however, try not to sleep flat on your back. There are several adjustments you can make to prevent yourself from rolling flat on your back at night. You could put a layer of pillows behind you while you sleep on your side so you do not roll over, or you could use a wedge pillow to keep your body propped up as you sleep. This will reduce the risk of your tongue falling backwards in your mouth and blocking your airway.
Stop Smoking And Drinking
It’s no secret that smoking and drinking are bad for your body, but they can be particularly bad if you have sleep apnea. Tobacco products can cause your upper airway to swell, making it more difficult for air to pass through. Alcohol weakens the muscles in the back of your throat, making it easier for them to collapse and block your breathing. Having a healthy lifestyle overall will provide natural sleep apnea relief.
Control Your Allergies
Allergies can make an already difficult night of sleep seem downright impossible to get through. Not only are you dealing with a clogged throat from your sleep apnea, but now you’re also dealing with a clogged nose. Try to get control of your allergies to create the best breathing experience possible. You can talk to your primary care provider about different medications you can take.
Resist Cravings For Junk Food
Sleep deprivation can actually cause you to crave unhealthy snacks – carbs in particular. As much as you may have the urge to grab a bag of chips right before bed, try to stick with healthy snacks that won’t hurt your body or your teeth. Once you work with your sleep apnea dentist to get treatment for your symptoms, you will naturally start sleeping better and be able to eliminate those cravings altogether.