Disclaimer: Getting out of sleep apnea categories is not always possible. there are several limiting factors that could cause sleep apnea to be permanent. This guide is meant to help you limit symptoms and possibly get rid of sleep apnea in a natural way by practicing healthy habits.
Doctors commonly recommend people with sleep apnea to lose weight. Obesity, specifically in the upper body, can increase the risk of airway obstruction and narrow nasal passages. These obstructions can cause you to stop breathing suddenly or for lengths of time while sleeping.
Maintaining a healthy weight can keep your airways clear and reduce sleep apnea symptoms. Several studies have shown that modest weight reduction in people with obesity can eliminate the need for upper airway surgery or long-term CPAP therapy. A good goal to aim for is 10% of bodyweight lost. This seems to be the most agreed upon number in studies with successful sleep apnea outcomes.
In some cases, weight loss can eliminate sleep apnea. However, if you regain the weight, it’s possible for the condition to return.
Regular exercise can increase your energy level, strengthen your heart, and improve sleep apnea. Yoga can specifically improve your respiratory strength and encourage oxygen flow.
Sleep apnea is associated with decreased oxygen saturation in your blood. Yoga can improve your oxygen levels through its various breathing exercises. As a result, yoga reduces the amount of sleep interruptions you may experience.
Though a small change, altering your sleep position can reduce sleep apnea symptoms and improve your night’s rest. Several studies have found that more than half of obstructive sleep apnea cases are dependent on position. Many sources have shown sleeping on your back — called the supine position — can worsen symptoms. For some adults, sleeping on the side can help breathing return to norma. Discuss body positioning and your sleep apnea symptoms with your doctor to evaluate your options for treatment.
Lifestyle changes can improve your health and encourage better sleeping habits. Consider quitting smoking and limiting your alcohol intake to reduce sleep apnea complications. Alcohol relaxes the throat muscles that control your breathing. This can lead to snoring and an interrupted sleep cycle. It can also lead to inflammation in your airways, blocking your airflow. Similar to alcohol, tobacco use can also contribute to inflammation and swelling in your airways. This can worsen your snoring and your sleep apnea. A 2012 study identified smoking as a risk factor for developing sleep apnea. The study noted that people with sleep apnea may have a predisposition to smoking as well, so treating sleep apnea may help in quitting smoking.