Coping with Chronic Health Conditions: Tips

3 Things You Can Do To Combat Sleep Apnea

17 March 2022 by Freddie Cox

Sleep apnea is a complicated and unfortunately common disorder. The most frequently occurring type is obstructive sleep apnea, which entails the blockage of a person's upper airway while they sleep. This can result in a number of side effects, which, in mild cases, can range from teeth grinding to daytime exhaustion to chronic snoring. In more severe cases, patients whose sleep apnea goes untreated are at risk of much more serious complications, including diabetes, stroke, and heart attack. Fortunately, there is a multitude of things you can do to combat sleep apnea. Take a look below at just three of the most important ones.

Small Lifestyle Changes

Some cases of sleep apnea do require drastic treatment, but these are far from the majority. Many cases can be treated effectively with just a few lifestyle adjustments. Losing weight, while sometimes difficult, is one of the best ways to combat sleep apnea. A reduction in alcohol and tobacco consumption can also pay major dividends. Finally, individuals who regularly take medication — especially sleeping pills — should consult with their doctor about whether these can inadvertently contribute to worsening sleep apnea. 

Sleep Positions

While it may seem relatively minor, the position in which you sleep for the majority of the night is crucial to combating sleep apnea. Many people who suffer from sleep apnea tend to fall asleep on their back, without their head elevated by a pillow. This supine position then causes their tongue to block their upper airway. If you normally sleep on your back, it is worth it to try and sleep on one side or the other. Fortunately, many pillows exist to help sleep apnea patients do this more easily. Those who feel uncomfortable sleeping on their side may be relieved to hear that sleeping on your stomach is another good position to combat sleep apnea. 

Medical Treatment

If none of the above end up being effective solutions, then you may want to speak with a doctor who can officially diagnose you with sleep apnea. They may do this by administering an overnight sleep study or a home sleep test. Upon diagnosis, they make seek treatment through Positive Airway Pressure, or PAP, therapy. This involves wearing a mask that gently blows air through your airway so that it never collapses during the night.

If you suspect you have severe sleep apnea, contact a clinic, such as Upstate Sleep Solutions, for more information. 

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