Sleep apnea is a potentially serious sleep disorder characterized by shortness of breath and gasping for air during sleep. The disorder causes the victim to temporarily stop breathing during sleep and start breathing again during sleep. The time frame when you stop breathing and start breathing again is usually short that you do not notice. So, many people do not know when they are suffering from obstructive sleep apnea.

A common way to know that you have sleep apnea is when you experience fatigue even after a long sleep and having trouble sleeping.

Obstructive sleep apnea causes heart complications, liver problems, and diabetes in people suffering from the disorder. The good news is that sleep apnea can be treated. In this article, we discuss seven effective lifestyle changes to treat sleep apnea.

• Consider Losing Weight

Being obese is a risk factor in developing sleep apnea – whether in kids or adults. Obese people accumulate fat in their upper body parts that narrow their airways. Hence, this leads to obstructive sleep apnea. Therefore, you must reduce your body weight to treat obstructive sleep apnea.

• Exercise Regularly

Physically active persons are less likely to develop sleep apnea. This is because constant exercise helps you shed excess fat, boost oxygen levels, and improve sleep quality. Constant exercise can also boost your energy levels and improve your overall health.

• Avoid Painkillers and Sedatives

Painkillers and sedatives like opioids and benzodiazepines worsen your health if you're trying to treat sleep apnea. This is because painkillers slow your breathing rate and relax your breathing muscles. Likewise, sedatives relax your breathing muscles too. Hence, they must be stopped if you want to improve obstructive sleep apnea.

• Consider Dental Appliances

You can consider using dental appliances when you sleep. Dental appliances help to adjust the jaw to open to airways. You can work with your dentist or orthodontist if you're getting a dental appliance.

• Adjust your Sleep Position

As a sleep apnea patient, it is time to adjust if you sleep on your back. Sleeping on your back worsens your health, especially if you have sleep apnea. The best position you can sleep in is on your side or your abdomen. When you sleep on your side or your abdomen, you must use pillows to keep your body in a natural position.

• Quit Smoking and Drinking

Smoking affects your overall health. Chemicals in a cigarette are harmful to your upper respiratory tract. They can cause inflammation, which will narrow your air passages. Likewise, alcohol can relax the muscles around your throat, which can close in on your throat to reduce air passages. Hence, quitting smoking to improve sleep apnea symptoms would be best.

• Watch What you Eat

Heavy meals, spicy foods, and caffeine are not advisable if you suffer from obstructive sleep apnea. These foods can cause acid reflux – the traveling of stomach acid into the throat – which will irritate the throat. Hence, causing heart burns and worse the symptoms of sleep apnea.

To Wrap It Up

Are you having trouble sleeping? We have carefully highlighted seven lifestyle habits you can adopt to help you improve obstructive sleep apnea. These changes include watching what you eat, quitting smoking, exercising, and sleeping early.

In all, we do not downplay the role of medical practitioners in treating obstructive sleep apnea. Are you having trouble sleeping? Ensure you visit a dentist today!

Read more: 7 Effective Lifestyle Changes to Treat Obstructive Sleep Apnea