5 Tips For Improving Sleep Apnea Naturally

Health News
Written by Arnab Dey
February 24, 2023

Sleep apnea is a disorder that impacts upward of 18 million American adults.

While this condition may seem innocuous, if somewhat annoying, it can have devastating effects if left untreated. Medical experts estimate that at least one in five cases of heart disease-related death is related to apnea, claiming 38,000 American lives each year.

While this medical condition requires expert guidance, there are natural ways to support treatment and improve its effects.

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Checkout Five Best Ideas For Improving Sleep Apnea Naturally

Here are a few tips for improving sleep apnea naturally.

1. Sleep on an Incline

One of the simplest ways of treating sleep apnea at home is to sleep on an incline, with the head above your chest. If you’ve noticed that you snore less when you fall asleep in a chair watching TV versus when you go to bed, it’s because your airway is open more.

Use a stack of pillows or invest in a wedge pillow to create a gentle slope that helps you breathe easier while you sleep.

2. Invest in the Right Mattress

Choosing the right mattress can also make a difference when combatting the effects of sleep apnea. Generally, people with apnea do better with a firm mattress. The extra support prevents sinking, which could inhibit the airways. Heavier people also find this helpful when dealing with apnea.

If you’re not due for a new mattress, consider putting a plywood board between the mattress and the box spring. If you sleep with someone who prefers a softer bed, plan accordingly.

3. Sleep on Your Side

Sleeping on your side rather than your back will also prevent your jaw from relaxing in such a way that promotes snoring and triggers your apnea. Experts recommend sleeping on your left side for the best results.

If you move in your sleep, invest in a few extra pillows or a pregnancy body pillow for support — it may feel like a strange purchase, but it works!

4. Monitor Your Home’s Humidity Levels

Studies show that rooms with higher ambient humidity levels positively impact apnea patients, while rooms with lower ambient humidity levels have the opposite effect.

Consider adding a humidifier to your room, especially during the winter months.

5. Avoid Alcohol Before Bed

There’s a strong correlation between obstructive sleep apnea and alcohol consumption. In fact, alcohol harms sleep quality regardless of whether you have this condition. There’s a misconception that the sedative effect of alcohol can help one sleep. While you may drift off faster, it will disrupt your sleep cycles later in the evening.

If you plan on enjoying a few adult beverages, consider cutting your consumption at least four hours before bed. This allows your body to do its work in processing the alcohol and returning your system to normal. If you’re struggling with severe apnea, consider cutting back your consumption dramatically to avoid extra stress on your body.

Final Thoughts

These natural suggestions are meant to support medical treatment, not act as an alternative. If you suspect you have sleep apnea, talk to a medical professional as soon as possible to do a sleep study and determine whether you need a CPAP machine or surgery.

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