Do you currently wear an oral appliance to curb your sleep apnea symptoms? Maybe you achieve the best results with a CPAP device or a combination of both. No matter how you and your sleep dentist agree to treat your snoring or sleep apnea, you may be surprised to learn there are additional ways to improve your quality of rest. Keep reading to learn more about these four home remedies you can try tonight!
Change Up Your Sleep Position
While laying on your back might seem most comfortable, try sleeping on your side to prevent snoring or an obstructed airway.
Those who remain on their back will often find symptoms worsen; however, side sleeping can minimize these risks and allow for a more restful night. It can also be helpful to place a pillow between the knees to help with alignment as well as along the back to prevent rolling over.
If sleeping on your back is the only comfortable way for you, try elevating your head so that your throat muscles are less likely to fall back onto your throat and cause an obstruction.
Add a Humidifier to Your Room
Dry air can irritate your airway and nasal passages. This not only creates a problematic environment for your gums and teeth while mouth breathing (i.e., elevated risk of gum disease), but it also increases the chances of snoring due to congestion.
By adding a humidifier to your room, you can create additional moisture that prevents airway closures as well as clearer breathing. You will need to make sure, though, that you are cleaning the device regularly to avoid any mold development.
Kick Your Smoking & Alcohol Habits
If you are a smoker, use tobacco products, and/or consume alcohol regularly, it’s time to quit. These harmful habits not only hinder your immune system and overall health, but they also worsen your sleep apnea symptoms.
When drinking before bed, you’ll find that your throat muscles begin to relax, causing them to easily fall back onto your airway, inhibiting your ability to breathe freely. Smoking a cigarette, cigar, pipe, or any other similar substance can cause your oral tissues to become inflamed, negatively impacting the way you breathe.
Inquiring about cessation resources will help you quit once and for all and begin to live a healthier life.
Maintain Healthy Weight
Excess body weight is a common risk factor for sleep apnea. Obesity and being overweight make it harder to breathe at night as well as sleep soundly. This is especially true if you carry additional fat around your neck.
By talking to your doctor or weight loss expert about your condition, you can begin to make positive changes that allow you to lose unwanted pounds and begin to experience better rest every night. Not only will an effective weight loss program benefit your waistline, but it will also improve your heart, brain, and sleep health as well.
Combining these helpful home remedies with sleep apnea treatment will have you seeing a significant improvement in how you feel when waking up each day. Not only will your ability to breathe freely reduce the number of apnea episodes, but you’ll feel better and enjoy a better quality of life.
About the Practice
At Star Sleep & Wellness in Denton, our sleep dentists and specialists provide patients with safe and effective solutions for better sleep. We offer an array of treatment options that are designed to curb symptoms and allow for easier breathing and optimal rest. Of course, combining professional treatment with at-home remedies can be helpful and is recommended. If you would like to find out what you can do apart from wearing a CPAP device or oral appliance, contact us.