Sleep apnea can lead to several health problems like the risk of heart failure, poor mental health, and sleep deprivation issues. However, sleep apnea can be treated with the use of BiPAP masks and other airway pressure machines along with specific medications and surgery.
Some sleep apnea treatment methods may be too uncomfortable or even inconvenient for patients. The good news is that you can make some positive changes to your lifestyle and combat sleep apnea symptoms to a great extent.
Therefore, this article will mention the easy lifestyle remedies for sleep apnea to help you lead a healthy, happy life. Read below!
1. Lose Weight
Obesity is one of the primary causes of sleep apnea because when you gain extra weight, it makes your nasal passages narrower and disrupts smooth airflow in your airway passage.
This can, in return, lead to sleep apnea symptoms and even exacerbate your current symptoms. Hence, it’s imperative that you maintain a healthy weight to avoid surgeries or other complicated treatments down the road.
2. Incorporate Aromatherapy
Investing in humidifiers can help you in clearing your breathing by reducing congestion and opening your airway passage. Dry air leads to a poor respiratory system, and a humidifier adds moisture to the air that you breathe.
You can add a few drops of lavender oil to help you combat stress and anxiety and create a soothing bedtime environment for additional health benefits. Peppermint and eucalyptus oils are great options as well.
Remember to follow the manufacturer’s instructions on keeping your humidifier clean, otherwise, it can aid in the growth of bacteria, and you certainly don’t want to inhale the polluted air.
3. Throat Exercises and Yoga
Another better lifestyle change to treat your sleep apnea easily is to regularly do throat exercises and yoga.
Sleep apnea causes your throat muscles to relax, and they can block the airway passage during your deep sleep. Several throat exercises help in diminishing the extreme symptoms of sleep apnea.
Moreover, you can also practice yoga regularly. It not only has many health benefits but also strengthens your respiratory system and enhances the flow of oxygen in your body.
4. Avoid Smoking and Alcohol
Both smoking (tobacco) and alcohol can worsen the symptoms of sleep apnea because they can make your throat muscles relaxed, swollen, and even inflamed, therefore, blocking a free airflow.
Hence, it’s essential to quit smoking and completely avoid the intake of alcohol to reduce snoring and sleep apnea for a healthy lifestyle.
5. Leverage the Oral Appliances
Some portable, comfortable, and easy-to-wear oral appliances can also help you reduce sleep apnea symptoms. Also known as mandibular advancement devices, these appliances work by bringing your lower jaw forward to keep your airway open for undisrupted sleep.
You can find both custom-made and over-the-counter oral appliances. However, it’s better to invest in a custom-made oral appliance, as your dentist will create it according to the size of your jaw and mouth to ensure it works best for you without worsening your condition.