Sleep apnea is a condition that affects millions of people across the world . It is estimated that up to 20 million Americans alone have some form of sleep apnea . It is also one of the most under reported disorders as almost 95% of sufferers go undiagnosed. The most common remedy is for sufferers to be prescribed a CPAP (Continuous Positive Airway Pressure) device. However, these machines are bulky , costly , and downright uncomfortable to use. Most sufferers look to alternative solution at some point for lasting results. Here are a few remedies that might help:
Sleep on your side. Bed partners of sleep apnea sufferers already know that sleeping on ones back leads to louder, more irritating snoring. Sleeping on ones side will help alleviate the snoring as well as better open up the airways in some people.
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Use a sleep apnea pillow. Sleep apnea pillows are designed to help align the neck and spine to increase the airflow in the upper respiratory system. They’re not the cheapest solution, but compared to using a CPAP, they might be worth the investment.
Improve the consistency and the quantity of sleep. Going to bed at different times as well as cutting yourself short on hours of sleep wreaks havoc on your body. Try getting yourself in a routine that works well for you on weekdays as well as the weekend, and chances are you’ll see some improved results.
Avoid drugs, alcohol, and caffeine before bed. Any substance that acts as a depressant (i.e. alcohol, sedatives,) or as a stimulant will only make your condition worse. If you must, make sure you imbibe at least 4 hours before bedtime to give your body a chance to work through it.
Eliminate allergies in your bedroom. Allergies have a pesky habit of constricting down our air passages. As a result their elimination or reduction is a necessity. A small investment in an allergen reduction device could help your sleep immensely.
Shed some weight. This is the biggest thing you can do to reduce or altogether eliminate your sleep apnea. As our body gains weight, the air passages are one of the areas that are naturally affected as fat accumulates around the neck, soft palate, and tongue. Losing even a few pounds can make a huge improvement to your condition, (not to mention an overall healthier lifestyle!)
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If you suspect that you or someone you love might have sleep apnea, please take this simple test to see if a discussion with your medical provider is in order.
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