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There are a variety of treatments available for sleep apnea, but what works for you will depend on the severity of your problem and your commitment to treatment. Making the following lifestyle changes will help you get a good night's sleep.
Keep that airway toned. Avoid alcohol, sedatives, sleeping pills, and any medication that relaxes the central nervous system, making it more difficult to keep your throat open while sleeping.
Dump pounds. Work with your doctor on a weight-loss plan if you are overweight. Even a small drop in weight can improve your symptoms. Unfortunately, sleep apnea can make losing weight more difficult because it interferes with leptin and ghrelin, two brain chemicals that signal the body that it's full.
Quit smoking. Add sleep apnea to the long list of reasons why you should kick the habit. If you have sleep apnea, your body is hungry for oxygen. Unfortunately, smoking will reduce the amount of oxygen available.
Sleep on your side. You're more likely to snore loudly when you sleep on your back. Try special pillows that make back sleeping impossible or at least uncomfortable. For example, you can wedge a pillow stuffed with tennis balls behind your back to make rolling over unpleasant.
See a sleep specialist. If your apnea is moderate to severe or you've made lifestyle changes and you still have symptoms of sleep apnea, then you need to see a sleep specialist who can observe and evaluate your sleep and help you find the best solution for you and your problem. A sleep doctor will check your mouth, nose, and throat and make a recording of what happens with your breathing while you sleep. This may require an overnight stay at a sleep center.
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