In many cases, the most effective treatment for sleep apnea comes after visiting a sleep specialist and an oral surgeon. Sleep apnea can be a scary condition, for both the one suffering from it and their loved ones. While waiting for your appointment with a specialist, there are a number of things you can do to help mitigate the dangers of sleep apnea while also improving your own ability to get a good night’s rest. Here are a few self-care tips for sleep apnea in Edmonton.
Lifestyle Changes
Diet and exercise, especially if you are overweight or out of shape, can improve your quality of sleep as well as your quality of life. In some cases, there is extra tissue that grows at the back of the throat which can block the airway during nighttime rest. By losing even a little bit of weight, you can help open up your throat. Other changes that can help improve your sleep apnea are quitting smoking, ceasing the ingestion of any sedatives including alcohol, and avoiding eating a large meal within a few hours of going to bed.
Sleeping Tips
Back sleepers should do what they can to start sleeping on their sides. This helps reduce the chances of gravity causing your airways to become blocked. If this is proving to be difficult, try putting a tennis ball in the back pocket of your pajamas to prevent back sleeping from being a comfortable position. It’s also advisable to keep your head elevated, either by raising the head of the bed or by investing in a foam wedge. This will also reduce the chances of your airway becoming obstructed during the night.
Improve Muscle Control
One alternative remedy that is frequently suggested is to improve the muscle control in your throat and of the soft palate. This will help reduce sleep apnea caused by weak or loose muscles. A great way to do this, and have fun at the same time, is to take up singing.
