Sleep apnea is a condition that affects millions of people worldwide. It is estimated that up to 20 million Americans alone have some form of it. It is also one of the most under-reported disorders as approximately 95% of sufferers go undiagnosed. The most common solution is for sufferers to be prescribed a CPAP (Continuous Positive Airway Pressure) device. However, these machines are cumbersome, expensive, and downright uncomfortable to use. Most sufferers look to alternative treatments at some point for lasting relief. Here are a few remedies that might help:
Sleep on your side. Bed partners of sleep apnea sufferers already know that sleeping on ones back leads to the louder, more bothersome snoring. Sleeping on ones side will help alleviate the noise as well as better open up the airways in some people.
Use a sleep apnea pillow. Sleep apnea pillows are designed to help align the neck and spine to maximize the airflow in the upper respiratory system. They're not the cheapest solution, but compared to using a CPAP, they might be worth the price.
Improve consistency and amount of sleep. Going to bed at widely varying times as well as cutting yourself short on hours of sleep wreaks havoc on your body. Try getting yourself in a routine that works well for you on weekdays as well as the weekend and chances are you'll see some positive results.
Avoid drugs, alcohol, and caffeine before bed. Any substance that acts as a depressant (i.e. alcohol, sedatives,) or as a stimulant will only worsen your condition. If you must, make sure you imbibe at least 4 hours before bedtime to give your body a chance to work through it.
Eliminate allergies in your bedroom. Allergies have a pesky habit of narrowing down our airways. As a result their elimination or reduction is a necessity. A small investment in an allergen reducing device could help your sleep immensely.
Lose some weight. This is the biggest thing you can do to lesson or altogether eliminate your sleep apnea. As our body gains weight, the airways are one of the areas that are naturally affected as fat accumulates around the neck, soft palate, and tongue. Losing even a few pounds can make a huge improvement to your condition. (not to mention an overall healthier lifestyle!)
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