Self Help Tips

While snoring and sleep apnea sufferers can benefit from seeing a sleep apnea dentist, milder symptoms may be successfully reduced through modified behavior and self-help tactics. These tips should be used in conjunction with the professional recommendations you’ve received. For instance, a weight loss program can be combined with prescribed oral appliance therapy for optimal results. Often, the right lifestyle changes can eliminate the need to use CPAP therapy to eliminate snoring and sleep apnea symptoms.

  • Weight loss: Overweight individuals are much more likely to develop sleep apnea due to the excess of fatty tissues in the throat and neck, which can impede the flow of breathing air. By combining a reduced-calorie diet with moderate exercise, you can reduce the severity of your sleep apnea or eliminate it altogether. As an added bonus, you’ll lower your risk of developing heart disease and diabetes, while enjoying the added energy boost.
  • Reduced alcohol consumption: Most sleep apnea dentists recommend that sufferers refrain from consuming alcoholic beverages at least three hours before going to bed, as alcohol can cause the muscles in the throat and neck to relax more than they ordinarily would. The same goes for sleeping pills, tranquilizers, and drowsiness-inducing cold medications.
  • Quitting smoking: Refraining from tobacco use can help prevent swelling of the throat and nasal passages, a proven contributor to sleep apnea. This healthy lifestyle change can help prevent the need for uncomfortable treatments like CPAP therapy.
  • New sleep positions: Sleep apnea is exacerbated by back sleeping, since this position causes your tongue and uvula to naturally fall back into the throat and impede breathing. Sleep apnea dentists recommend sleeping on the side and elevating the head to lessen the pull of gravity on the throat and mouth tissues. To ensure that you don’t roll onto your back while sleeping, there are cushions available that are worn backpack-style—an effective solution that is much more comfortable than CPAP therapy.
  • Setting a regular sleep schedule: Sleep apnea is exacerbated when you don’t get enough sleep, creating a vicious cycle. Along with the other techniques recommended by your sleep apnea dentist, try to go to bed around the same time each night and wake up at the same time in the morning. This will help your body get accustomed to a regular schedule and ensure that you get the rest you need to function properly during the day.
  • Keeping nasal passages open: CPAP therapy isn’t the only way to keep airways open at night. Many patients with mild to moderate snoring and sleep apnea sufferers have experienced success using saline sprays and breathing strips to reduce congestion.

To learn more about how lifestyle changes can help you eliminate sleep apnea symptoms, contact Dr. Mark Kleive, an experienced sleep apnea dentist, at (828)669-2974.