Good Habits That Can Help You to Recover from Sleep Apnea
Rushing to your physician, dentist, or cardiologist is not the only solution if you are suffering from the problem of loud snoring which could be an indication of sleep apnea. The professionals you visit will certainly attempt to help you by working with another professional specializing in sleep medicine.
You will be asked to undergo tests at a sleep clinic to diagnose whether the condition of sleep apnea is indeed affecting you. They may offer you remedies according to the diagnosis they make along with some self-care tips which may also help. The dentists at Central Park Dental Care will offer you an oral appliance that proves as an effective remedy for this condition. However if you want to recover from the problem of sleep apnea altogether the following good habits suggested will not only help you but will also keep you away from unnecessary expenditure which would already have bothered you. What are the good habits we are suggesting?
Maintaining Your Weight Healthily
Physicians often recommend that people with sleep apnea attempt to lose weight. Obesity in the upper half of the body increases the risk of obstructing the airway and narrow nasal passages. Your breathing can stop suddenly because of these obstructions.
Your airways will remain clear if you maintain your weight healthily and also reduce the symptoms of sleep apnea. Studies conducted have revealed that a modest weight reduction in people who are obese can eliminate the requirement for surgery in the upper airway or even CPAP therapy during the long term.
In some cases, sleep apnea can be eliminated simply by losing weight. Unfortunately the problem can return if you regain your weight again.
Yoga Can Also Help You
Your energy levels will increase with regular exercise while strengthening your heart and improving the condition of sleep apnea. Your respiratory strength will also improve with yoga which will encourage the flow of oxygen.
Decreased oxygen saturation in the blood is the primary reason for the condition of sleep apnea. The various breathing exercises of yoga can improve your oxygen levels. The effects are that yoga can reduce the number of sleep interruptions you experience every night.
Changing Your Sleep Position
Unbelievable as it may sound a simple change as altering the position you sleep in can reduce the symptoms you are facing to give you a good nights rest. Over 50 percent of all cases of obstructive sleep apnea were a result of the position revealed a study conducted in 2006. Studies have also revealed that sleeping on your back can aggravate the problem while sleeping on the side can assist the breathing to return to normal.
Considering Using Humidifiers
Devices that can add moisture to the air are known as humidifiers. Your body can be irritated by dry air along with the respiratory system. Having a humidifier can help in opening your airways, reduce congestion, and promote clear breathing.
You can consider adding lavender, eucalyptus oil, and peppermint to the humidifier for added benefits. These essential oils are acknowledged for their anti-inflammatory and soothing benefits.
The manufacturer of the humidifier would have provided instructions on how to clean the device. Follow the instructions stringently because the device can harbor bacteria and molds.
Avoid Smoking and Alcohol
Some changes in your lifestyle can also improve your health to encourage better sleeping habits. Consider giving up smoking and limiting your alcohol intake to reduce the complications of sleep apnea. Alcohol can relax the muscles of your throat that control the breathing which leads to snoring and the interrupted sleep pattern. Tobacco contributes to swelling and inflammation of the airways which can worsen the snoring and the condition of sleep apnea.
Using Oral Appliances
If the self-care tips are not helping you as desired you can contact the dental care office suggested earlier for an oral appliance. These mouthpieces can help with the problem of sleep apnea by repositioning your jaw in a forward position to keep your airway open when you sleep. These devices work by moving your lower jaw or tongue in a forward position to decrease the obstruction at the back of your throat.
The American Academy of Dental Sleep Medicine has acknowledged oral appliances as an effective treatment for sleep apnea. You can either contact the dental care office mentioned above or consider over-the-counter appliances which are also available. However it is strongly recommended that if you intend to overcome your problem with sleep apnea you invest in a customized device which can help you in the best way possible. Over-the-counter devices are not known to provide effective results and are better avoided if you are suffering from sleep apnea.