How To Do Your Own Sleep Apnea Treatment in Jupiter

Sleep apnea is a very serious disorder that affects millions of Americans every night, and after someone has been diagnosed with it, the next step is to start treatment as quickly as possible. The first and most conservative way to handle sleep apnea actually involves a few self-help measures patients can do right at home. With them, a patient can basically provide their own sleep apnea treatment in Jupiter and lessen their chances of needing a more invasive solution, such as a CPAP machine or corrective surgery. Today, we’re going to share the 5 strategies that doctors tend to recommend the most.  

1. Lose Weight/Maintain a Healthy Weight

Obesity is one of the leading risk factors for obstructive sleep apnea, as excessive fatty tissue around the mouth and throat can make it easier for the airway to become constricted during sleep. Simply by adopting a reasonable diet and exercise plan, a patient can lessen and even eliminate their sleep apnea symptoms over the course of a few months. Sometimes, all a person needs to do is lose 5-10 pounds to experience a dramatic difference.

2. Quit Smoking

Smokers are actually 3 times more likely to have sleep apnea than nonsmokers. This is because smoking increases the amount of inflammation and fluid retention in the mouth and throat, making it much easier for the airway to become blocked. If you need a little help to quit smoking, be sure to ask your doctor for advice.

3. Avoid Alcohol & Other Sedatives

Drinking alcohol (even a moderate amount) or taking a sedative within a few hours of going to bed may help someone fall asleep faster, but they also increase the chances of the muscles in the throat over-relaxing and collapsing. Someone with sleep apnea should avoid any kind of sedative unless it’s specifically recommended by their doctor.

4. Try Throat Exercises

A study published in The American Journal of Respiratory and Critical Care Medicine showed that doing throat exercises can help strengthen the muscles around the airway and therefore reduce the severity of sleep apnea. If you don’t like the idea of doing these exercises, another study showed that playing an Australian aboriginal wind instrument called the didgeridoo can help in the same way!

5. Try Sleeping on Your Side

When a person sleeps on their back, it’s much easier for their tongue and soft palate to rest against the back of the throat and obstruct the airway. Side sleeping can help prevent this thanks to gravity.

What to Remember

It should be noted that these self-help tips are not substitutes for sleep apnea treatment like a CPAP machine or oral appliance. They can simply make symptoms less severe to the point that they are almost non-existent, meaning a patient doesn’t require as much treatment. Give one or two a try for a month and see how you feel. That may be all you need to start getting the rest you need.

About the Author

Dr. Kenneth Mogell is a sleep dentist who has been successfully treating snoring and sleep apnea in Jupiter for over 30 years. If you have any questions about other things you can do at home to help with your sleep apnea, or if you are interested in getting a custom-made sleep appliance, Dr. Mogell can be contacted through his website.