How To Stop Sleep Apnea: 5 Tips To Prevent Sleep Apnea in Adults
How to stop sleep apnea
It's raining, it's pouring, the old man is snoring! But are those loud snores harmless or could they be a sign of sleep apnea?
Approximately 90 million Americans snore. Half of those who snore suffer from obstructive sleep apnea.
Sleep apnea obstructs your breathing while you sleep. When you have trouble breathing, your body wakes up during the night.
The difference between normal snoring and sleep apnea snoring is the sound. If you find yourself waking up in the middle of the night gasping for air, it's due to sleep apnea.
Your age, body structure, and sleeping position raise your risk of developing sleep apnea.
If you're concerned about this disease, keep on reading. We'll review how to stop sleep apnea through healthy and natural remedies.
Types of Sleep Apnea
There are three common types of sleep apnea: obstructive, central, and complex.
Each has slightly different symptoms and should receive proper treatment.
Obstructive Sleep Apnea
Obstructive sleep apnea is the most common form of sleep apnea.
It occurs from soft tissue in the back of a person's throat relaxing during sleep.
When your muscles relax, your airways narrow as you breathe.
It causes insufficient breathing for as long as 20 seconds.
This leads to lower oxygen in your blood and carbon dioxide buildup.
When your body has difficulty breathing, your brain awakens you.
It's usually a short wake-up you won't remember the next morning.
But stirring through the night leads to daytime drowsiness and fatigue.
Central Sleep Apnea
Central sleep apnea is not very common.
A person's central nervous system fails to signal brain muscles that regulate breathing.
If you have central sleep apnea, you might not snore.
Airwaves aren't blocked.
Instead, your muscles do not move to allow your body to breathe.
Symptoms of central sleep apnea include chronic fatigue, morning headaches, mood changes, and shortness of breath.
Similar to obstructive sleep apnea, a person suffering from central sleep apnea will wake up throughout the night.
Complex Sleep Apnea
As the name suggests, complex sleep apnea is a bit complicated.
It combines obstructive sleep apnea and central sleep apnea. It's also referred to as mixed sleep apnea.
How to Stop Sleep Apnea
At home remedies for sleep apnea are used to naturally prevent the disease.
1. Eat Healthier
Obesity increases your risk of sleep apnea.
Maintaining a healthy diet keeps your weight under control and sleep apnea away.
Weight loss opens your throat and encourages better breathing.
Losing weight in the upper area of your body is ideal for sleep apnea prevention.
If you already have sleep apnea, eating healthier may eliminate the disease.
Regaining weight could cause sleep apnea to come back.
Eat healthier by swapping out salty, sugary, and processed foods with healthier alternatives.
Bananas, high-fat dairy products, fatty meats, and refined carbs are some of the worst foods for sleep apnea.
Instead, try eating:
- Whole grains such as brown rice and oats
- Plant-based oils from olives, sunflowers, and flaxseeds
- Plenty of fruits and vegetables
- Low-fat dairy foods
2. Adopt Better Sleeping Habits
Improving your bedtime habits helps you breathe better at night.
Studies show sleep apnea symptoms decreasing through corrected sleeping positions.
Sleeping on your back worsens sleep apnea symptoms by blocking airways.
Sleep on your side to keep airways open and breathe normally.
In some cases, patients only experience sleep apnea when laying on their back.
Sleep on plenty of pillows to keep your head propped. Four to six inches of elevation improves nighttime breathing.
Going to bed at the same time helps you relax and sleep soundly.
Try making a sleep schedule to stick to throughout the week.
Throat exercises can reduce sleep apnea symptoms. The stronger your airway muscles, the less likely they are to collapse.
Before bed, spend ten minutes trying different throat and tongue movements:
- Place your tongue on the roof of your mouth for three minutes
- Gargle with water for five minutes
- Purse your lips together tightly for two minutes
3. Use a Humidifier at Night
Dry air irritates your respiratory system. A humidifier adds moisture.
This helps patients sleep better by opening airways and lowering congestion.
Essential oils help people relax and sleep soundly through the night.
Add a few drops of essential oil to your humidifier before you hit the hay.
The best scents for sleeping are lavender, eucalyptus, and peppermint.
4. Avoid Alcohol and Smoking
Smoking and alcohol use increase your risk of sleep apnea.
Cutting them out of your life makes you healthier and encourages better sleeping.
Alcohol relaxes throat muscles.
This causes snoring and swelling in your airways.
It interrupts your sleep and leads to sleep apnea.
Tobacco has the same inflammatory effects on your airways.
Research shows smokers are more likely than non-smokers to develop sleep apnea.
Sometimes cutting out cigarettes clears the condition up completely.
5. Exercise More
Exercise contributes to weight loss, which reduces your risk of sleep apnea.
Aerobic and resistance activity help you sleep better and eliminate breathing difficulties.
Yoga is an excellent exercise for those prone to sleep apnea.
It strengthens your airways and teaches better breathing techniques.
Yoga enhances oxygen levels to eliminate sleep interruptions throughout the night.
Signs of Sleep Apnea
When you're aware of sleep apnea symptoms, you can stop the condition early on.
Immediate diagnosis and treatment is the best way to successfully clear your airways.
To stop sleep apnea, be on alert for its common symptoms:
- Chronic and disruptive snoring
- Choking during sleep
- Shortness of breath
- Daytime fatigue
- Restless sleep
- Morning headaches
If you're experiencing sleep apnea symptoms, learn more about the condition and how it affects your life insurance policy.
Do You Have Sleep Apnea?
Sleep apnea disrupts your life.
It lowers immune function and triggers mental health concerns.
The sleep disorder leads to memory loss and increases your risk of heart disease.
Learn how to stop sleep apnea through natural lifestyle changes.
Not only will you sleep more soundly, but your entire body will feel healthier.
Does a condition like sleep apnea impact your health insurance?
Contact our team to learn more about sleep disorders and their effect on life insurance.