6 Home Remedies for Managing Sleep Apnea

Sleep apnea is a serious condition that can adversely affect your health and your quality of life. Qualified medical professionals offer various treatments, such as oral appliance therapy, that can relieve your symptoms and help you enjoy high-quality rest. But are there any sleep apnea remedies you can take advantage of right in the comfort of your own home? Yes. Let’s talk about some things you can do to complement your professional treatment.

Manage Your Weight

Excess weight, particularly when accompanied by a large neck circumference, greatly increases the risk of sleep apnea. Managing your weight may do much to increase the quality of your sleep. Your primary care practitioner or another qualified expert can give you practical advice on nutrition and exercise that can help you lose extra pounds.

Try a Different Sleep Position

If you sleep on your back, gravity is working against you. The tissues in your throat are more likely to collapse and block your airway. Instead, try sleeping on your side. If you find it difficult to adjust to a new sleeping position, you might try taping a tennis ball to your back to prevent you from reverting to your old position.

Avoid Alcohol Before Bedtime

Alcohol causes muscles throughout the body to relax, including the muscles in the back of the throat that block the airway during sleep. Individuals with sleep apnea should avoid consuming any alcohol during the last few hours before bed.

Quit Smoking

Cigarette smoking irritates the tissues in the throat and causes inflammation, both of which can increase the number and severity of apneas (periods of not breathing) throughout the night. Every effort you make to kick the habit will be well worth it! Your doctor may be able to give you practical suggestions to aid you in your quest to quit smoking.

Use a Humidifier

Florida is a relatively humid state, but most people have air conditioning running in their homes 24/7. Air conditioning removes moisture from the air, and dry air can irritate the tissues in your throat. Moist air, on the other hand, can decrease airway congestion and make it easier to breathe. A small humidifier for your bedroom can be a great investment!

Deep Clean Your Bedroom

Allergens, such as dust and pet dander, may cause congestion in your airway and increase the severity of your sleep apnea. It might be beneficial to perform a deep cleaning of your bedroom. In addition to normal chores, such as changing the sheets and vacuuming, it may be helpful to move the furniture, shampoo the carpet, clean your mattress, and make an effort to clean all the little nooks and crannies in your room.

Professional treatment is the best way to address sleep apnea — but at-home remedies can help as well! The above tips may help you breathe easier at night.

Meet the Practice

Dr. Kenneth Mogell is an experienced dentist who is double board certified in dental sleep medicine. He focuses on providing sleep apnea treatment via oral appliance therapy. If you are struggling with sleep apnea, he would be pleased to speak with you at any of our three convenient locations. Contact our Melbourne office at 321-313-5350.