8 Different Home Remedies to help with OSA
1. Lose Weight
- Experts agree that weight loss should be apart of managing sleep apnea.
If your over weight and have OSA, nutritional counseling and other treatments may help.
- If you’re a man with a neck circumference over 17 inches (43 centimeters) or a women over 15 inches (38 centimeters), you have a significantly higher risk for sleep apnea.
- If you’re overweight or obese, a reasonable goal to aim for is losing about 10 percent of your body weight.
- This amount has been shown to help reduce symptoms because it can help prevent your airways from collapsing while you sleep and reduce inflammation around the throat muscles.
2.Limit The Use Of Alcohol And Medicine
- Drinking excessive amounts of alcohol or taking certain medicines may make symptoms worse.
- The medicines would be like a sedative or sleeping pill, right before sleep.
- Alcohol has been shown to interfere with sleep quality and can also relax the throat muscles, including the uvula and palate, which are needed to help control breathing.
3.Get Plenty Of Sleep
- Apnea episodes may be more frequent when you have not had enough sleep.
- The nicotine in tobacco relaxes the muscles that keep the airways open.
If you quit smoking, those muscles are less likely to collapse at night.
- Both smoking and alcohol can also contribute to inflammation and fluid retention in the airways, which disturbs normal sleep.
- Smokers are three times more likely to have obstructive sleep apnea than are people who’ve never smoked.
5. Promptly Treat Breathing Problems
- Such as a stuffy nose caused by a cold or allergies.
- A humidifier might be able to help encourage your sinuses to drain and more air to move through your airways.
- You can also rub essential oils such as eucalyptus oil (the same kind used to make Vicks VapoRub) on your chest before sleeping.
6.Sleep On Your Side
- Sleeping on your side may eliminate mild sleep apnea.
- A second option is to sleep on your stomach as opposed to your back.
7.Raise The Head Of Your Bed
- Raise the head of the bed 4in to 6in.
- The head position also comes into play with snoring.
- If you chin drops down toward your body while sleeping in a position that causes that, the result is a restricted air passage, which can lead to or worsen snoring.
8.Use Your CPAP Machine Every Night
- If you are using a continuous positive airway pressure (CPAP) machine to help you breathe, use it every night.
- If you don’t use it all night, every night, your symptoms will return right away.
And if you want to check out my review on the Apex iCH 11 (2 Generation) CPAP Machine click here.