Treat other conditions
First and foremost, it is essential to make sure that you treat any other medical conditions that might impact your ability to breathe. Coughs, acid reflux, and congestion can all restrict your breathing and can amplify the symptoms of sleep apnea. In some cases, these conditions may trigger the condition. Acid reflux, for example, can irritate your throat muscles and cause swelling, while nasal congestion and coughing can inflame your upper airways and make it difficult for you to breathe through your nose. Thankfully, there are many simple treatments available for these conditions, so be sure to consult your doctor to determine the best option for you.
Use a humidifier
Installing a humidifier in the room where you sleep can change your environment so that it promotes trouble-free breathing. Dry nasal passages and a dry throat can obstruct your breathing and make you susceptible to breathing in bacteria and dust particles that may worsen the symptoms of sleep apnea. To combat this, a humidifier adds moisture to the air, allowing more moisture to enter the nasal passages and throat as you breathe. A humidifier may not cure sleep apnea, but it can lead to a more comfortable sleep.
Change your sleeping position
This tip is the most simple but can produce impressive results. Sleeping on your back is proven to move your tongue and the soft palate to the back of your throat, which obstructs your breathing by narrowing the air passages, making snoring worse. Sleeping on your front, while it may seem like the obvious solution, forces you to twist your neck which further constricts your airways. Sleeping on your side with your head elevated points your airways downward, resulting in unrestricted airflow.
Exercise, in general, is proven to be extremely beneficial for people who suffer from sleep apnea. Yoga, in particular, focuses on controlling your breathing. Yoga places particular importance on learning how to breathe through your diaphragm, allowing you to breathe deeper with more control. After a while, practising diaphragmatic breathing can become second nature and can carry over into your sleep.
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