Apnea refers to the temporary cessation of breathing. Sleep apnea means that you temporarily stop breathing in your sleep. It can be a dangerous condition and has many different causes, such as being overweight, smoking, genetic predisposition, and even alcohol consumption before bed. If left untreated, sleep apnea can lead to heart attacks, stroke, high blood pressure and other medical conditions. There are many ways to treat your apnea, including some home remedies that may work for you.
Sleep Positions
Your sleep position plays a big role in sleep apnea. Sleeping on your back can increase the chances of apnea. This is because when you are on your back, gravity can pull your tongue backward, cutting off your airway. Your airway also has a greater chance of collapsing while on your back, causing an obstruction of breathing. If you suffer from sleep apnea, try sleeping on your side. This will lessen the chance of your airway becoming obstructed. It is not always easy to stay on your side while sleeping, so try putting pillows behind your back to help keep you in the desired position.
Health Habits
Diet and exercise are important factors for apnea. Your health, your weight, and what you eat and drink can either increase or decrease your chances of apnea. If you suffer from sleep apnea, you should focus on getting healthy.
Being overweight is one of the biggest causes of sleep apnea. If you are overweight, the extra weight can build up around your neck and face. Fat can accumulate in the tissues that surround the airway, and this fat can increase the risk of airway collapse.
Your diet can also play a role in apnea. You should stay away from high-fat foods and include more raw fruits and vegetables in your diet. A healthy diet will help you to manage your weight, as well.
Get at least 30 minutes of exercise every day to increase lung capacity, and help you breath better, lose weight and sleep better.
Limit your alcohol intake, especially before bedtime. You should also avoid highly caffeinated drinks before bed. If you are a smoker dealing with sleep apnea–quit. Smoking decreases your oxygen intake while increasing your risks for breathing problems, including sleep apnea.
Mouthpiece
Your dentist can make you an oral appliance, or mouthpiece if you have apnea. This is a home remedy for mild apnea only, however. The mouthpiece works by adjusting your lower jaw and tongue so that your airway will stay open better while you sleep.
The mouthpiece is plastic and may need periodic adjusting. If there is pain or discomfort while using it, let your doctor know. He can refit the piece so that it fits your mouth better. Wearing a mouthpiece at night can be beneficial, however, some people find that it is hard to keep it in while sleeping. It is even common for some people to unknowingly remove the mouthpiece in their sleep.