5 Ways to Treat Sleep Apnea
If you have recently been diagnosed with Sleep Apnea, then your physician may have already suggested CPAP therapy, which requires a CPAP machine. However, did you know that there are also other home remedies to treat this sleep disorder? Read on as we list down 5 self-care tips to improve your symptoms:
1. Watch Your Weight
Just because one is overweight or obese does not mean they have sleep apnea. However, if you have some extra weight, it is best to lose a couple of pounds so that you can improve your symptoms. In a study, sleep apnea patients either got lifestyle counselling or joined a 12-week low-calorie diet program. On average, those who underwent the 12-week diet program lost about 16 pounds. After 2 years, those who were part of the diet program had less severe symptoms than those who only got lifestyle counselling.
2. Avoid Unhealthy Meals and Snacks
Your diet plays a crucial role in the severity of your sleep apnea symptoms. Avoid foods that can cause indigestion, such as spicy foods or chocolate. These are the foods that can sabotage your sleep. Do not overeat within 3 hours of your bedtime. You can eat a light snack or stick to water-rich foods, such as cucumber, celery, or apples.
3. Limit Your Alcohol Consumption
It is a common misconception to think that drinking alcohol before bed can help you sleep better. In fact, alcohol can make your airways relax, which can contribute to your sleep apnea symptoms. Alcohol not only disrupts your sleep but it can also cause daytime fatigue.
4. Stop Smoking
Smoking can significantly worsen your sleep apnea symptoms. It can cause inflammation of the airway and prevents you from achieving a restful night’s sleep. On top of all of these, smoking can also lead to cancer and other cardiovascular diseases. You can talk to your doctor about ways to quit this habit.
5. Try Positional Therapy
Positional therapy is done to treat positional sleep apnea. With this type of therapy, you may be asked to wear a device to keep you from sleeping on your back. This sleeping position is also called the “Supine Position.” It can cause your airways to relax and even worsen your sleep apnea symptoms.
GoCPAP offers a wide range of masks made for side sleepers:
- ResMed Nasal Pillows Mask Assembly Kit - Swift FX
- ResMed Nasal Mask with Headgear - AirFit N20
- ResMed Full Face Mask with Headgear - AirTouch F20
Is CPAP worth it?
It is important to always consider the factors that contribute to your sleep apnea disorder. Continuous positive airway pressure (CPAP) is one of the most effective sleep apnea treatments. Adapting to CPAP therapy can be difficult but know that sleep apnea is a dangerous condition that does not typically go away on its own.