Sleep apnea is a condition that causes breathing to stop briefly during sleep. People with sleep apnea are unable to absorb enough oxygen. Then they are out of breath and wake up often. In many cases, people don't realize that they have stopped breathing and think that their sleep cycle is normal. Sleep apnea sounds like snoring. Sleep apnea, in addition to making you more tired in the morning, can lead to many health complications.
If not timely**, sleep apnea will:
Triggering mental health problems.
Leads to poor immune function.
Causes memory loss.
Increased risk of heart failure.
Common** methods include ventilators, medications, and surgery. However, certain lifestyle changes can also improve your quality of life and sleep quality.
Solutions for sleep apnea
Traditional** methods of sleep apnea include wearing a CPAP mask at night. Despite being effective, some people find this method uncomfortable. Some families** may have the same benefits. Here are six alternatives to reduce sleep apnea symptoms**.
1.Maintain a healthy weight
Doctors usually recommend people who suffer from sleep apnea**. Obesity, especially upper body obesity, increases the risk of airway obstruction and nasal passage narrowing. These blockages may cause breathing to stop suddenly or for long periods of time during sleep. Maintaining a healthy weight can help keep your airways open and reduce sleep apnea symptoms. Moderate weight loss in obese individuals may eliminate the need for upper respiratory tract surgery or long-term CPAP**. In some cases, sleep apnea can be eliminated. However, this can happen if the weight gains again**.
2.Try yoga
Exercising regularly can increase your energy levels, boost heart function, and improve sleep apnea. Yoga can specifically increase the intensity of your breathing and promote oxygen circulation. Sleep apnea is associated with a decrease in oxygen saturation. Yoga can boost your oxygen levels through different breathing Xi. As a result, yoga can reduce the number of sleep interruptions you may experience.
3.Change your sleeping position
Although the changes are small, changing the sleeping position can reduce sleep apnea symptoms and improve nighttime rest. A 2006 study found that more than half of cases of obstructive sleep apnea were related to position. Studies have shown that sleeping on your back can worsen symptoms. For some adults, sleeping on your side can help breathing return to normal.
4.Use a humidifier
A humidifier is a device that increases the humidity of the air. Dry air can irritate the body and respiratory system. Using a humidifier can open the airways, reduce blockages and promote clearer breathing. For better results, you can add lavender, peppermint, or eucalyptus oil to your humidifier. These three essential oils have known anti-inflammatory and soothing properties. Follow the manufacturer's instructions to clean the humidifier. They may contain mold and bacteria.
5.Avoid alcohol and smoking
Lifestyle changes can improve your health and promote better sleep Xi. Consider quitting smoking and limiting alcohol consumption to reduce complications of sleep apnea. Alcohol relaxes the throat muscles that control breathing. This can lead to snoring and disruption of sleep cycles. It can also cause inflammation of the airways and block the air passages.
Like alcohol, smoking can cause inflammation and swelling of the airways. This can make your snoring and sleep apnea worse. Smoking is a risk factor for sleep apnea. Studies have shown that people with sleep apnea may also have a tendency to smoke, so sleep apnea may help quit smoking.
6.Use oral appliances
Oral appliances can help fight sleep apnea by repositioning the jaw or tongue to keep the airway open while sleeping. The two main categories are mandibular advancement devices and tongue stabilizers. These devices work by moving the jaw or tongue forward to reduce blockages in the back of the throat. These devices range from inexpensive over-the-counter devices to dentist-installed devices.
Certain families** and lifestyle changes for sleep apnea can reduce symptoms.