Your first line of defense against obstructive sleep apnea (OSA) is treatment from a doctor, typically with positive airway pressure (PAP) therapy, an oral appliance, or in some cases, surgery. But alongside your treatment, you can pick up a few new habits – and drop others – to help reduce OSA symptoms and enhance the overall quality of your sleep.
Try these lifestyle changes to start getting better ZZZs:
Evaluate your weight. Being overweight or obese can be a cause of OSA. Losing as little as 5% of your body weight when you’re obese or overweight can reduce OSA symptoms or even make them go away altogether. Successful weight loss involves a shift in multiple areas. Talk to your doctor about how to hone your diet, get more activity, and for mental support resources. A healthy goal is to lose 1 to 2 pounds a week.
Exercise often. Pauses in your breathing at night caused by OSA deprive your brain and body of oxygen. Studies show people who exercise reduce these symptoms and boost their attention, memory, and decision-making skills. Exercise may also reduce neck fat, which increases your chances of having OSA, since the extra pressure can impair air flow through your airways. Set a goal of 150 minutes per week, split however works best for your schedule.
Stop smoking. Smoking is bad for health in general, but it has specific harmful effects if you have OSA. Nicotine, a chemical in cigarettes, relaxes the muscles in your upper airways. This causes the symptoms of OSA. It also causes inflammation in the tissue of your upper airways and makes it harder for you to stay asleep at night.
Avoid alcohol. Drinking alcohol slows down activity in your brain, is a depressant that affects your mood, and relaxes the muscles in your body. This worsens your OSA symptoms such as snoring and pauses in breathing. Your stopped-breathing events typically last longer and happen more often after you’ve been drinking alcohol.
Skip sleeping pills. Drugs you take to help you fall asleep can make OSA symptoms worse. These medications sedate you to the point that your muscles around your airway relax and ramp up snoring and paused breathing.
Try tongue exercises. Specific muscle exercises in your mouth and throat can reduce snoring and improve OSA. These exercises, such as sliding the tip of your tongue along the roof of your mouth from your teeth backward, sticking your tongue out as far as you can, and pressing your tongue upward and downward in your mouth can strengthen the muscles that help keep airways clear.
Be sleep position savvy. When you sleep on your back, your tongue and soft palate rest against the back of your throat and block your airway. Switch to side sleeping instead. If you find it hard to stay on your side during the night, try using pillows to keep your body from rolling. Propping yourself at an angle of about 60 degrees can also help keep your air flowing and lessen your symptoms.
Promote quality sleep. Sleep hygiene is the set of practices and type of environment you foster to increase the chances of getting good sleep. One of the most important is going to bed and getting up at the same times each day so your body gets on a regular sleep schedule. You should also keep your bedroom dark and free from distractions such as a TV. Use a humidifier to keep the air moist and prevent a dry mouth or nostrils.
Take care of other conditions. Certain health conditions such as heart failure, type 2 diabetes, and high blood pressure may set off OSA symptoms or make them worse. Be sure to properly treat and care for any medical issues that could be ramping up your OSA.
Check medications. You may be treating another medical issue with a medication that is making your OSA worse. These include:
- Benzodiazepines: Drugs that can treat anxiety and insomnia, and prevent seizures
- Barbiturates: Medicines that prevent seizures
- Antihistamines: Allergy medications
- Antidepressants: Treatments for depression, anxiety, insomnia, and chronic pain.
- Opiates: Pain treatment drugs
Review all your medications with your doctor to be sure you’re not making your OSA worse. You may be able to switch to another treatment.
Keep up with appointments. Your doctor is one of the very best tools you have for managing your OSA. They can make sure your treatments are working correctly, monitor your progress, and offer suggestions unique to you that can reduce your OSA symptoms. Be sure you tell your doctor any new habits or changes you’ve tried to help ease your symptoms at home.
Show Sources
Photo Credit: iStock / Getty Images Plus
SOURCES:
American Thoracic Society: “Weight Loss and Sleep Apnea.”
American Heart Association: “Exercise may reduce sleep apnea and improve brain health.”
CDC: “How much physical activity do adults need?”
The American Journal of Managed Care: “Review Discusses Lifestyle Changes to Improve Severity of Obstructive Sleep Apnea.”
Sleep Foundation: Home Remedies for Sleep Apnea,” “Mouth and Throat Exercises to Stop Snoring.”
Cleveland Clinic: “Obstructive Sleep Apnea.”
Mayo Clinic: “Sleep Apnea.
