Did you know that approximately 37% of the population in America suffers from sleep apnea? If you are one of them, you must know how much sleep apnea can disrupt your life.
Fortunately, there are several treatment options for sleep apnea. While medical treatment is highly effective, there are also some home remedies that you can try to relieve your symptoms and reduce the associated risks of sleep apnea.
Keep in mind that the recommendations mentioned are only complementary ways to manage your symptoms associated with sleep apnea. They are not alternative options for treating the medical disorder.
4 Sleep Apnea Home Remedies
Here are four sleep apnea home remedies recommended by experts to alleviate symptoms:
Healthy Lifestyle Changes
Making healthy lifestyle changes is the best thing you can do to reduce the symptoms of sleep apnea.
An example of a healthful lifestyle change includes refraining from smoking since it can cause swelling in the upper airways, resulting in sleep apnea. Abstaining from alcohol is also a healthy lifestyle change you can make. It can help you relax your throat muscles. Taking over the counter allergy medications or nasal sprays to increase airflow and reduce the swelling in your nasal passages can also help reduce the associated symptoms of sleep apnea in some people.
Sleeping on your Side
If you have a habit of sleeping on your back, simply turning over to your side can completely eliminate the symptoms and effects of sleep apnea.
People with obstructive sleep apnea are more likely to have incidences when they sleep on their back because sleeping on your back can block your airways and increase snoring. One of the most popular home remedies for sleep apnea is using a body positioning pillow to sleep on your side. Such a device can help keep you from sleeping on your back.
Carrying excess body weight can increase the likelihood of sleep apnea in some people. A surplus amount of fat in or around the neck, in particular, can impair breathing and worsen sleep apnea. Hence, losing this excess weight is a good step in treating obstructive sleep apnea.
If you have sleep apnea, experts recommend trying some throat exercises to relax your throat muscles and soft tissues in your mouth that may block your air passages while you sleep. Several different types of throat exercises can relieve sleep apnea symptoms.
Try this: Place the tip of your tongue against the back of your top front teeth. Gradually slide your tongue backward with your tongue's end, moving along your mouth’s roof. Repeat this exercise 5 to 10 times. It will strengthen your tongue and throat muscles.
If you haven’t already, now is the time to find out what’s causing your sleep apnea. You can schedule an appointment with Atlantic Dentistry today by calling us at 904 717-0335. Our team of experienced and licensed providers can examine you to determine the root cause behind your sleep apnea and suggest several treatment methods fit for you.
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