Some people with obstructive sleep apnea (OSA) may seek alternative sleep medications due to discomfort. Others make a deliberate effort to contribute to the search for sustainable solutions by choosing Do-It-Yourself treatment options. Whatever the cause, we have a list of home solutions for sleep apnea for all forms of sleep apnea.
What Is Sleep Apnea?
A disorder called sleep apnea causes you to briefly stop breathing while you’re sleeping. People with sleep apnea inhale not enough oxygen. They gasp and often wake up because of this.
Many times, people think their sleep cycle is normal and don’t know that they have stopped breathing. Snoring and sleep apnea sound similar.
Along with making you more tired in the morning, sleep apnea can lead to a number of health problems. Left untreated, this sleep disorder can lead to:
- Causes of mental health problems
- Cause a compromised immune system
- Lead to memory loss
- Increased chance of heart failure
Breathing devices, medications, and surgery are commonly used in therapeutics. However, some solutions for sleep apnea like dietary adjustments and water support can also enhance your quality of life and sleep.
The Best Home Solutions For Sleep Apnea
Traditional sleep apnea treatments involve the use of a CPAP mask at night. Some people find this strategy uncomfortable, even if it succeeds. Some natural therapies may offer similar benefits. Here are alternative sleep apnea solutions to ease the effects of sleep apnea.
Maintain A Healthy Weight
This is the first one of the best solutions for sleep apnea. Doctors often advise patients with sleep apnea to lose weight. Obesity, especially in the upper body, can make the nasal passages and airways more likely to become blocked. While you are sleeping, these obstacles can cause your breathing to stop suddenly or for an extended period of time.
Your airways may remain open and your sleep apnea symptoms may be alleviated by maintaining a healthy weight. Moderate weight loss in obese individuals may prevent the need for upper airway surgery or prolonged CPAP therapy, according to research.
Sometimes losing weight can cure sleep apnea. However, the problem can return if you gain weight again.
Use A Humidifier
Devices that add moisture to the air are called humidifiers. The respiratory system and body can be irritated by dry air. Using a humidifier is one of the best solutions for sleep apnea that can help you breathe more clearly, clear congestion, and open your airways.
Consider adding lavender, peppermint, or eucalyptus oils to a humidifier for additional benefits. These three essential oils are well known for their soothing and anti-inflammatory properties.
To clean the humidifier, follow the manufacturer’s cleaning instructions. Mold and bacteria can grow there.
Your energy levels will increase, your heart will get stronger, and your sleep apnea will be relieved with regular exercise. Yoga in particular can strengthen your respiratory muscles and promote oxygen flow.
Your blood oxygen saturation decreases when you have sleep apnea. Several yoga breathing techniques help raise your oxygen levels. Thus, yoga reduces the number of sleep disturbances that you may experience.
Don’t Drink Alcohol Or Smoke
Changes in your lifestyle can promote health and promote restful sleep without the need for solutions for sleep apnea. To ease sleep apnea, think about quitting smoking and drinking less alcohol.
Alcohol relaxes the respiratory muscles in your throat. This can lead to snoring and disrupted sleep. Additionally, it can cause inflammation in your airways, which will block airflow.
Similar to drinking alcohol, smoking can worsen inflammation and swelling of the airways. This can make your sleep apnea and snore worse.
Smoking was listed as a risk factor for developing sleep apnea in a 2012 study. According to research, treating sleep apnea can aid in smoking cessation because people with the condition also can easily smoke.
Change Your Sleeping Position
Although only a small adjustment, changing your sleeping position can help reduce symptoms of sleep apnea and improve the quality of your sleep. According to a 2006 study, posture affects more than half of all cases of obstructive sleep apnea.
According to studies, lying on your back — also known as lying on your back — can make symptoms worse. Adults who sleep on their side may see normal breathing return.
But according to a 2002 study by trusted Sources, babies with sleep apnea do better on their backs.
To determine your solutions for sleep apnea, discuss your body alignment and sleep apnea symptoms with your doctor.
Using Oral Devices
To keep your airway open during sleep, oral aids can help treat sleep apnea by moving your jaw or tongue.
Mandibular lifters and blade stabilizers are two main types. To ease a blockage in the back of your throat, they work by pushing your lower jaw or tongue forward.
These devices range from affordable over-the-counter (OTC) alternatives to those that your dentist will be right for you.
Oral devices are recommended by the American Academy of Dental Sleep Medicine as a successful treatment for sleep apnea.
For people with sleep apnea who cannot tolerate a CPAP device, the 2015 guidelines recommend an oral device. These solutions for sleep apnea favor custom-fitted devices over over-the-counter devices because they allow for precise jaw alignment, which will improve your sleep quality.
Sleep apnea symptoms can be alleviated with a number of solutions for sleep apnea, natural treatments, and lifestyle adjustments. However, traditional medical methods should not be ignored. Prescription drugs and even surgery are part of the necessary treatment for this disease.
Before choosing an alternative therapy, discuss your alternatives with your doctor. When your symptoms start to get worse, see your doctor right away.