I know this is a favorite way for many
sleep apnea suffers to avoid facing their problem. The only reason I
am even blogging about this is that if does work for some people that
have mild sleep apnea. A few people with moderate sleep apnea may
receive relief. If you have severe sleep apnea, get into your doctor
immediately as you are at high risk for a heart attack or even a
stroke.
In some cases, self-care may be the
most appropriate way for you to deal with sleep apnea and possibly
central sleep apnea. Try these tips:
Lose excess weight.
Even a small loss in excess weight may help relieve constriction of
your throat. Sleep apnea may be cured in some cases by a return to a
healthy or ideal weight. If you don't already have a weight-loss
program, talk to your doctor about the best course of action for
weight loss.
Exercise. Getting 30
minutes of moderate activity, such as a brisk walk, most days of the
week may help ease obstructive sleep apnea symptoms.
Avoid alcohol and certain
medications such as tranquilizers and sleeping pills. These
relax the muscles in the back of your throat, interfering with
breathing.
Sleep on your side or abdomen
rather than on your back. Sleeping on your back can cause
your tongue and soft palate to rest against the back of your throat
and block your airway. To prevent sleeping on your back, try sewing
a tennis ball in the back of your pajama top.
Keep your nasal passages open
at night. Use a saline nasal spray to help keep your nasal
passages open. Talk to your doctor about using any nasal
decongestants or antihistamines because these medications are
generally recommended only for short-term use.
Stop smoking, if you're a
smoker. Smoking worsens obstructive sleep apnea.
Talk to your doctor about facial and
throat exercises. There are some facial and throat and jaw
exercises that may strengthen the muscles to prevent them from
closing when sleeping. This is no guarantee, but I have a friend
with moderate sleep apnea that has been through the sleep lab and
sleep apnea was confirmed. I don't know who he talked with, but the
day after his sleep lab, he started exercising and did this for two
months. His wife was surprised that he was not snoring and felt he
was no longer having apneas. Another sleep lab six months latter
showed he was normal and this time he was only tested for sleep apnea
and no other sleep disorders. The other fact was that he was already
at normal or ideal weight.
Please, please do not think that you
can tough it out and severe sleep apnea can kill you. Do it for your
loved ones so that you can live with them and they with you.
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