If you typically snore a lot or often wake up coughing or gasping for air during the night, you might have obstructive sleep apnea (OSA). While these are only some of the indications of this disorder, you’ll want to visit a sleep professional to get a proper diagnosis. In the meantime, here are several home remedies you could implement to lessen your nighttime symptoms and improve your ability to get better rest.
#1: Make Your Sleep Environment More Comfortable
The place you sleep should be made to help promote good rest. This means you’ll want to optimize everything about your bedroom that can improve your capacity for sleeping comfortably. For instance, adjusting your thermostat to match your ideal temperature. Furthermore, it’s best to rest in a clean room, as dust and other allergens could make breathing more complicated when trying to sleep.
#2: Practice Being Active
Staying active and exercising can often promote better circulation throughout the body, which can also end up improving a person’s ability to sleep. Generally speaking, you should try getting about 150 minutes of regular cardiovascular activity every week. Not only will you improve your strength, endurance, and heart health, but you’ll also encourage your body to demand rest.
#3: Manage Your Weight
Obstructive sleep apnea involves the airway becoming blocked or experiencing more difficulty getting air through. One of the reasons can sometimes include extra fat surrounding the abdomen or throat. By engaging in proper exercise and practicing a healthier diet, you might reduce excess weight which can free up your airways.
#4: Adjust Your Resting Position
The position in which you sleep can also impact how well you’re able to breathe comfortably throughout the night. While resting on your back, gravity itself can naturally tug at the tissues in your neck, which can increase the chance of obstructing your airway. To prevent this, you might consider lying down on your side or at a slight incline, that way you have a better chance of breathing without interruptions.
#5: Minimize Your Alcohol & Caffeine Intake
Everyone knows that caffeine can typically keep you awake, which means it’ll also make it more challenging to rest easily. Make sure your last cup of coffee is had before noon. Alcohol often relaxes the muscles throughout the body, including those in your airway. To avoid having difficulties breathing, do your best to not drink 3-4 hours before sleeping.
#6: Refrain From Smoking
Smoking tobacco can lead to a wide range of complications, including dental decay and oral cancer. This can also irritate or cause your airways to become inflamed, which can raise the risk of snoring and experiencing disruptions in breathing during rest. Avoiding smoking can benefit your sleep as well as your overall health, so don’t hesitate to seek help when trying to kick this habit to the curb.
By practicing these few home remedies, you can minimize your symptoms of sleep apnea until you’re able to get proper treatment. Once you visit a sleep doctor, you’ll be well on your way to enjoying better rest in the long run!
About the Practice
At Rancho Park Dental Group, we want to ensure our patients can enjoy a healthy smile while also getting the best rest possible. That’s why we offer sleep apnea treatment through custom oral appliance therapy, which can help alleviate some of the common issues of this disorder. If you wish to know more about how to help remedy your symptoms or want to schedule an appointment, visit our website or call us at 310-575-0886.