Quick Tricks for Sleep Apnea — Do They Work?

Have you been diagnosed with sleep apnea? Professional treatment is the most reliable way to find relief from restless nights and protect your health. But what about some of the “quick tricks” that you might find information about online? Do they actually work to improve the quality and quantity of your sleep? In this blog post, you will learn about some of those methods and whether or not they are worth a try.

The 10-3-2-1-0 Method

This method states that you should stop caffeine consumption 10 hours before bed, limit food and alcohol three hours before bed, stop working two hours before bed, avoid screen time one hour before bed, and hit the snooze button zero times in the morning.

This method can improve the quality of your sleep. Not overdoing it on alcohol can even reduce the number of breathing disruptions you have each night. However, this trick does nothing to address the underlying causes of sleep apnea, so it should not be viewed as a substitute for treatment

4-7-8 Breathing

This is a relaxation technique that encourages you to breathe in for four seconds, hold your breath for seven seconds, and forcefully exhale through the mouth for eight seconds.

Many people have found that breathing exercises like this are helpful for reducing anxiety, which can play a major role in helping them fall asleep. Again, though, this does nothing to address the causes of sleep apnea. So while it might be worth a try if anxious thoughts keep you awake, it is not going to address your sleep disorder.

Other Quick Tricks for Sleep

There are lots of things you can do on your own that may help you fall asleep faster or improve your sleep quality. For example, you might try:

• Sleeping on your side instead of your back.
• Investing in a new mattress.
• Deep-cleaning your room to reduce allergens and other irritants.
• Using essential oils to promote a relaxed state of mind or combat airway congestion.

These steps can be very useful for some people, and they are certainly worth a try if you are looking to optimize the quality and quantity of your sleep. But there is no guarantee that they will have a significant impact on your sleep apnea. The best thing to do is combine good sleep practices at home with professional care, such as the use of a custom oral appliance from a dentist. Your good habits can come together to optimize your nighttime rest!

Meet the Practice

Drs. Yitta Garden and Kenneth Mogell have many years of combined experience in the treatment of sleep apnea via custom oral appliances. Under their leadership, our team has already helped countless patients manage their condition and enjoy improved health. To learn more about us or to request a consultation, contact our Vero Beach office at 772-882-6800.