We all love getting some good sleep. Unfortunately, this isn’t a luxury for most of us. The National Sleep Foundation recommends adults get an average of 7-9 hours of sleep per night, but 80% of people use the weekends to catch up on sleep. And if a poor night’s sleep is a common occurrence, this could be a sign of a more serious issue, like obstructive sleep apnea.
OSA is a condition in which a person’s upper airways become partially or completely blocked, causing pauses in breathing while they sleep. Thankfully, there are lots of ways to treat this sleep issue and its varying degrees, both medically and naturally. Here are some of the DIY options:
Weight loss techniques. For some people, carrying excess body weight can increase the likelihood of sleep apnea. Losing excess weight could be a good first step in treating obstructive sleep apnea.
Healthful lifestyle changes. Other health changes could help a person reduce the symptoms of sleep apnea, including avoiding smoking or drinking, and taking allergy medications to open up airways.
Side sleeping position. One of the most common approaches to home remedies for sleep apnea is a body positioning pillow or another similar device to keep someone from sleeping on their back.
Raise the head of the bed. Sleeping at an angle of about 60 degrees may help reduce the number of apnea episodes for back sleepers.
Didgeridoo playing. The didgeridoo is a wooden wind instrument from Australia that requires a special breathing technique that could help strengthen the muscles in the upper airway.
Oral or dental appliances. Another home remedy for sleep apnea is wearing an oral device that holds the tongue or jaw in a certain position to help facilitate better breathing. See your dental professional for recommendations.
To set up an appointment, call Dr. Middleton’s office in Riverside, CA at (951) 688-3442 or through the website.
Dr. Gerald Middleton proudly accepts patients from Riverside and all surrounding areas.