If you or your partner are currently living with the sleep breathing disorder obstructive sleep apnea (OSA), you may have tried all the tricks in the book to get a better night’s sleep, like snoring alarms, tennis balls strapped to your back to keep you sleeping on your side and nasal strips to keep your airway open. While these things may seem beneficial, they don’t target the root of your sleep problem and, as a result, won’t work long-term.
Sleep apnea is a condition that occurs when someone has trouble getting enough oxygen into their lungs while asleep. This can happen because the throat muscles relax during sleep, causing the airways to narrow. When this happens, it makes it harder for people to breathe. OSA is the most common type of sleep apnea, and it causes snoring and interrupted sleep.
If you suspect you might be suffering from this sleep-breathing disorder, here are some symptoms to be aware of:
People who suffer from sleep apnea often feel tired throughout the day. They may be more likely to make mistakes at work or school. They may experience headaches, irritability, mood swings and difficulty concentrating. Some people with sleep apnea stop eating properly. Others may gain weight. In severe cases, it can lead to serious health conditions like congestive heart failure, high blood pressure and cardiovascular disease.
As we said, we’ve heard of a few home remedies for sleep apnea. These include:
Nasal strips. A nasal strip is a thin piece of plastic that goes across the nose and holds the nostrils open. People use nasal strips to treat stuffy noses and to open the nasal passages, but some believe these strips can also help prevent sleep apnea. However, there isn’t any scientific evidence to support this claim.
Humidifiers. A humidifier helps reduce dryness in the mouth and throat. But, if you’re using one to try to solve your sleep apnea, you might want to think twice about it. There’s no proof that humidifying the air will improve your sleep quality.
Playing the didgeridoo. A small study found that participants who played the didgeridoo, an Australian wind instrument, had less daytime sleepiness and fewer periods of obstructed breathing than participants who did not play. While this seems interesting, we want to note that the study only had 25 participants. One theory about playing the didgeridoo is that it requires using a special breathing technique that is thought to help strengthen the muscles in the upper airway to prevent its collapse/breathing obstruction.
Tennis balls. Another popular idea is to put tennis balls under your pillow and allow the balls to roll up against the back of the neck and hold the airway open. This is supposed to mimic what happens when you wake up in the morning and find yourself breathing normally. Unfortunately, there’s little research to support this method. Others recommend strapping a tennis ball to their back to keep them in a side sleeping position versus sleeping on their back.
Weighted blankets. Do weighted blankets work for sleep apnea? We don’t know. But, some people swear by them to help keep them asleep despite periods of interrupted breathing/awakening and a reduction in their sleep apnea symptoms.
Sleep apnea treatments that have been proven to help reduce symptoms of the condition include:
Weight loss. If you are overweight, losing excess weight can help improve your sleep apnea. It’s important to lose weight slowly and consistently over time rather than yo-yo dieting. Talk to your doctor about healthy ways to lose weight and establish a regular exercise routine.
Continuous Positive Air Pressure (CPAP). CPAP machines provide continuous positive air pressure to keep the airways open during sleep. The machine blows pressurized air into the nose and through the mouth while you sleep. Some people prefer wearing masks or goggles instead of having the machine blow directly into their mouths. You may need to wear the mask all night long or just during certain times of the day. Your doctor can tell you which option works best for you.
Surgery. Surgery is sometimes used to fix problems with the tongue, jaw, palate, soft tissue or other structures that contribute to obstructive sleep apnea. These surgeries can be done as part of a single procedure or at different times. They can also be performed alone or along with other procedures.
Medications. Medications like antidepressants, antihistamines and nasal decongestants can make sleep apnea worse. Ask your doctor whether any medications you take could cause your sleep apnea to worsen.
Lifestyle changes. Avoid alcohol before bedtime. Alcohol can increase the risk of sleep apnea. Try to avoid drinking anything alcoholic within three hours of going to bed. Also, try to limit caffeine intake to no more than two cups of coffee per day. Caffeine can affect how well you breathe and could lead to sleep disruption. If you’re a smoker, this can also contribute to an increased risk of developing obstructive sleep apnea.
Oral appliances. Oral appliances are small devices that fit inside the mouth and change the way the teeth and jaws move. They can be helpful for treating mild cases of sleep apnea. However, oral appliances aren’t effective for everyone who has severe sleep apnea. Talk to us about using one if you think it might benefit you.
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