Small Sleep Apnea Hacks That Complement Relief - Home & Texture
Bedroom sleep apnea hacks

Small Sleep Apnea Hacks for Much-Needed Relief

Because no one wants to stop breathing in their sleep.

April 1, 2024 at 3:47 PM PST

What’s one thing we can all look forward to at the end of the day? A nice, peaceful slumber. No loud snoring, cottonmouth, or interrupting your partner’s sleep. If you find that you are experiencing these things, sleep apnea could be the problem. But with every problem comes easy, simple solutions. Check out these sleep apnea hacks to ensure a better sleep experience for everyone in your home.

What is Sleep Apnea?

Have you ever been told by a spouse or loved one that you tend to stop breathing while you’re sleeping? Loud snoring or daytime sleepiness? If so, then there’s a possibility you may have sleep apnea. Sleep apnea is a common sleep disorder in which your breathing patterns stop and then start again while you’re sleeping. It can be caused by anything that can narrow your airways such as sleep positions, large tonsils, and more.

Sleep apnea not only affects your overall sleep health but can be disruptive to your spouse. Thankfully, there are ways to treat this disorder at home to ensure a good night’s sleep, for you and your partner.

Cure Your Sleep Apnea With These Simple Hacks

Treating sleep apnea can be easy and doesn’t require much. By taking these simple measures at home, you can cure your disorder and sleep like a baby, or close to it.

Invest in a humidifier.

Dry air can irritate the respiratory system and the body, leading you to have trouble sleeping. That’s where investing in a humidifier comes in. These devices are designed to moisten the air allowing you a better slumber. Not only do they add moisture to the air, but they help open airways and decrease congestion. For a better experience, add essential oils. Lavender, eucalyptus, or peppermint oil scents are ideal for offering the ultimate relaxation experience before dozing off.

Change your sleeping position.

If you tend to sleep on your back, you may find tons of discomfort as this position increases symptoms caused by the tongue sliding to the back of your throat. As a result, your airways become blocked and make it difficult to breathe. Snoring, cottonmouth, and more are more results that make rest hard to enjoy. Consider changing your sleep position and turning over to your side. This will open up airways and allow a more enjoyable slumber.

Photo credit: Cottonbro Studio

To train your body to sleep on the side, surround yourself with pillows to prevent your body from rolling to your back. If you simply prefer back sleeping, use a series of pillows that keep you in an upright position. Find pillows that support the back and neck for calm breathing.

Get your exercise.

Physical activity can improve sleep apnea. While daily exercise is great for overall health, it specifically lessens the amount of breathing pauses one encounters while your body is resting. So even if you’re not looking to lose weight, exercise can still be a key factor in upgrading your sleep experience.

Particular exercise that reduces sleep apnea symptoms is yoga and throat exercises. So, if yoga and random acts of singing are your thing, keep reading. Practicing breathing work during yoga sessions strengthens the throat while mouth exercises will reduce symptoms due to repetitive training.

Limit your alcohol intake.

Having a drink or two every once in a while never hurt, but excessive drinking can. Do your best to avoid heavy alcohol intake, especially before bed. When alcohol enters the body, it slows down brain activity and relaxes your muscles. Those same muscles also include those in your airways and this will cause excessive snoring, later resulting in disrupted breathing.



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