Self Help Sleep Apnea Remedy Techniques

Once you are diagnosed with a mild case of sleep apnea there are certain lifestyle changes you can make to help enhance your situation and particularly to do your best to make sure that it will not worsen over time.

These are often thought of as being self-help sleep apnea remedy techniques and they may be related for some patients but not others. As well they can be advantageous sometimes when used alone or in conjunction with other sleep apnea treatments.

Lose Weight

If you need to lose weight doing so will help your sleep apnea. An excess of weight causes a build up of fatty tissue in the tongue, neck and soft palate areas, which can result in airway obstruction. Dropping pounds can decrease the amount of fatty tissue as well as allow for more breathing room.

Elevate The Of Your Bed

How you position yourself in your bed while you sleep makes a difference when it comes to sleep apnea. It is a smart idea to elevate the top of your bed, such as by placing a telephone book between the mattress and the base, as this helps keep your airways open and clear. Train yourself to sleep on your side instead of on your back, which can be detrimental to your sleep condition.

No Alcohol And Smoking

Alcohol and a variety of medications such as sedatives, tranquilizers and sleeping pills can cause sleep apnea to get worse due to the fact that they all cause the throat to relax too much, thereby contracting airflow. If you must drink alcohol make sure you are finished at least three to four hours before you turn in for the night.

Smoking can also worsen the problem, as smoking tends to swell nasal passages, thereby making a case of sleep apnea worse. Avoid using sleeping pills to get a good night's sleep and if you do smoke, kick the habit for your health’s sake.

Sleep Well

Being overtired on a regular basis can lead to chronic insomnia and this will not help sleep apnea at all. In fact constantly being “wiped out” can contribute to a worsening of the condition.

Aim for at least seven to eight hours of sleep every night and try to go to bed every night around the same time. The same holds true for when you awaken in the morning. Consistency goes a long way in helping to establish a routine that you will learn to stick with.

CPAP

Traditionally continuous positive airway pressure (CPAP) is one of the most widespread sleep apnea treatments. This is also a very successful sleep apnea treatment for many people. CPAP is “an air compressor that blows air through a corrugated tube attached to a mask that is placed over your nose.”

The mask remains in place by way of elastic straps that attach behind the head. How it works is the air from the machine makes its way into the nose and from there it flows down into the throat and the lungs.

This action makes it possible for the airways to remain open and clear. BiPAP (or bilevel positive airway pressure) is another form of CPAP. This device controls the amount of air that is brought into and taken out of the lungs.

For instance, for inhaling there is a higher level of pressure and for exhaling there is a lower level of pressure. This option is especially good for those who cannot cope with the “high constant air pressure” that characterizes CPAP.