5 Ways for Dealing with Sleep Apnea: Solutions for Better Sleep

ways for dealing with sleep apneaIf you snore loudly every night, sometimes gasping for breath, you may be dealing with sleep apnea.

Sleep apnea is a common condition that affects millions of people worldwide. It can cause various side effects, including fatigue, poor concentration and irritability. Sleep apnea can also affect your family, housemates or friends who sleep in the same space as you, which can lead to strained relationships. 

If left untreated, it can also lead to more serious health problems such as heart disease and stroke.

Thankfully, there are many different ways to deal with sleep apnea – and I’m here to help!

As you might know, I am a bestselling wellness author with about 2 million books sold globally.

Plus I founded a groundbreaking video course called The Anxiety Cure.

I love sharing tools to help people live their happiest and and healthiest lives.

With this mind, I created this article with techniques to help with sleep apnea so you can enjoy a better night’s sleep.

5 Ways to Deal with Sleep Apnea

Coming up I will be sharing 5 of the most effective sleep apnea methods. Keep reading to learn more and start enjoying better sleep!

1. Mouthguards

A mouthguard is a device that is worn over the teeth during sleep. It is designed to keep the airway open by holding the tongue and jaw in place. Mouthguards are one of the most popular methods of treating sleep apnea because they are relatively inexpensive and easy to use. They are also quite effective, reducing snoring in 70-80% of cases.

According to Putney Dental Care, two types of mouthguards can help with your sleep apnea:

  • Custom-made: These mouthguards are made from impressions of your teeth and are fitted by a dentist or orthodontist. They are more expensive than stock mouthguards, but they are also much more comfortable and effective.
  • Stock: These mouthguards can be bought at most pharmacies and sporting goods stores. They come in various sizes, but they are not as comfortable or effective as custom-made mouthguards.

While more expensive, custom mouthguards are far more effective for dealing with sleep apnea symptoms. If you are looking for the best possible results, we recommend speaking to your dentist about getting a custom-made mouthguard.

2. Exercise and Diet

Ensuring that you exercise regularly and maintain a healthy diet is key to minimizing sleep apnea symptoms. As poor lifestyle habits are connected to the development of sleep apnea, exercising and eating well can help to reduce your risk of developing the condition in the first place.

Exercise helps to improve your overall cardiovascular health. This is important because sleep apnea is often caused by obesity, which puts strain on the heart and lungs. By improving your cardiovascular health, you can ease this strain and reduce your risk of sleep apnea.

Diet is also important in managing sleep apnea. Eating a healthy diet helps to maintain a healthy weight, which is crucial in reducing the strain on your heart and lungs. If you need support, check out my Stop Emotional Eating Online Course.

Plus, certain foods can help to improve your respiratory health, such as ginger and turmeric. These spices have anti-inflammatory properties that can help to reduce congestion and improve airflow.

While there is no cure for sleep apnea, exercise and diet can effectively manage your symptoms. If you struggle to stick to a healthy lifestyle, we recommend speaking to your doctor or a registered dietitian. They will be able to provide you with tailored advice and support.

3. Humidifiers

Another simple way to limit sleep apnea symptoms is to use a humidifier. Dry air can worsen congestion, making it more difficult to breathe. A humidifier adds moisture to the air, which can help to reduce congestion and make it easier to breathe.

There are multiple types of humidifiers, however the two most common are:

  • Warm mist: This humidifier heats the water before releasing it into the air. This can help to improve congestion by thinning out mucus.
  • Cool mist: This humidifier does not heat the water before releasing it into the air. It is a good choice for people sensitive to heat or respiratory conditions such as asthma.

Both types of humidifiers are effective in minimizing the symptoms of sleep apnea. You can expect to pay between $30 and $100 for a humidifier in terms of cost. For more information on which humidifier is best, check out this resourceful guide by Everlasting Comfort

If you are unsure which type is best for you, we recommend speaking to your doctor or pharmacist.

4. Avoid Alcohol and Smoking

Alcohol and smoking are two of the most common risk factors for sleep apnea. Alcohol relaxes the muscles in your throat, which can block your airway. Smoking damages the tissues in your throat, making them more likely to collapse and block your airway.

Therefore, if you want to minimize sleep apnea symptoms, it is important to avoid alcohol and smoking. If you find it difficult to give up these habits, we recommend speaking to your doctor or a quitline for support.’

5. Positional Therapy

Positional therapy is a treatment for sleep apnea that involves sleeping in a certain position. The most common position for positional therapy is sleeping on your side. This can help to reduce snoring and improve airflow.

Positional therapy is a simple and effective way to minimize the symptoms of sleep apnea. In terms of cost, it is a relatively inexpensive treatment, as you do not need to purchase any special equipment.

If you are struggling to sleep in a certain position, we recommend speaking to your doctor or physiotherapist.

Final Thoughts: Ways to Deal with Sleep Apnea

At the end of the day, the best way to minimize the symptoms of sleep apnea and enjoy a good night’s sleep is to see your doctor. They will be able to diagnose the condition and recommend the most effective treatment for you.

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