You should always consult your doctor about your plans to treat your sleep apnea to ensure it will be the most effective for your specific type and severity of the condition. There are a number of lifestyle changes that make help treat your condition:
- Quit smoking. Smoking can increase the inflammation and fluid retention in your upper airway.
- Do not use sedatives to sleep. Consuming alcohol, sleeping medications, or other sedatives can relax the throat muscles and close your airways.
- Resist caffeine and heavy meals before bed. Consuming caffeine or eating a big meal within two hours before bed can place extra strain on your system.
- Consistent sleep schedule. Keeping a steady sleep schedule will reduce the episodes of apnea, particularly when you are getting enough sleep.
- Sleep on your side. Try to avoid sleeping on your back as gravity increases the chance of your soft tissues dropping to obstruct your airway
- Prop your head up. Raise the head of your bed by approximately 4 to 6 inches to help keep your airway open
- Keep your nasal passages open. Help relieve allergies or nasal blockages with breathing strips, nasal sprays, or a saline spray.
Throat Exercises to Reduce Snoring
Stronger throat muscles may help reduce the severity of snoring. Try these exercises to strengthen the muscles and keep them from collapsing
- Hold your tongue flat against the bottom of your mouth and brush the top and sides with a toothbrush. Do this brushing movement 5 times and repeat it 3 times a day.
- Hold your tongue to the roof of your mouth for 3 minutes a day
- Place a finger on the inside of your cheek and hold it there while you pull the cheek muscle in at the same time. Repeat this 10 times then alternate to the other cheek. Repeat this 3 times.
- Get a balloon. Take a deep breath through your nose and blow out through your mouth to inflate the balloon. Try to blow up the balloon as much as possible. Repeat this 5 times without removing the balloon from your mouth.
- Purse your lips as if you were about to kiss then tightly hold your lips together. Move your lips up and to the right then up and to the left 10 times. Repeat this 3 times.