Untreated sleep apnea can put strain on your heart, increase your blood pressure, and make your mood worse. You may find it difficult to think clearly because you are not getting the deep sleep you need. And your nightly snoring or gasping for breath can be disturbing to loved ones.
But there are ways to breathe easier. A Continuous Positive Airway Pressure (CPAP) machine is an option. But it’s not your only choice.
Christine Won, MD, specializes in sleep-related breathing disorders at Yale Medicine, says lifestyle changes can help. Some target your sleep apnea. Others are geared towards better sleep in general. “This can help with the fragmented and poor sleep you get with sleep apnea.”
Here’s what you need to know.
Lose weight
Sleep apnea is more common in overweight adults. That’s because extra fatty tissue can block your upper airway. Your genes and natural physical traits also play a role, says Kuljeet Gill, MD, a sleep medicine specialist at DuPage Hospital for Northwest Medicine. But “Losing weight is probably the first recommendation.”
Won agrees that weight loss can help reduce dire symptoms in some people. But it might not completely eliminate your need for CPAP, she says.
Anyone of any size can develop sleep apnea, even children. Therefore, Dr. Meir Kryger, sleep medicine specialist at Yale Medicine, asked adults with sleep apnea, “Do you have children and do they snore?” Treating children early can prevent problems in the future, he says.
Train more
Your chances of getting sleep apnea increase when you are not physically active. Exercise can help you break down fat in your upper airways. Kryger says regular exercise can increase your energy levels and improve your overall health, even without major weight loss.
Outside of weight loss, research shows that physical activity can help people with sleep apnea in the following ways:
- Increase your oxygen levels
- Help you feel less sleepy
- Improve the quality of your sleep
- Decrease How Bad Your Sleep Apnea Is
We need more research to understand exactly how exercise helps with sleep apnea. However, try to do 2 days of weight training and at least 150 minutes of aerobic activity every week. Think 30 minutes a day, 5 days a week. Gill says your mood and quality of sleep could get better with just 10 or 20 minutes a day.
Stop drinking and smoking
Drinking alcohol can make sleep apnea worse for several reasons. “We know that it reduces the tone of the breathing muscles in the upper airways,” says Kryger. “But people who drink a lot of alcohol also tend to gain weight.”
Gill says it’s best to avoid alcohol altogether. But she knows that this is not feasible for everyone. If you want to drink, here are some ways to reduce the effects of alcohol on your sleep apnea:
- Stop drinking at least 3 to 4 hours before bed.
- Limit alcohol consumption to the weekend.
- If you are a heavy drinker, try to cut it down to 1 or 2 a day.
If you smoke, quit. Experts aren’t entirely sure how cigarette smoking relates to sleep apnea. But studies show people who have the sleep disorder or are more likely to smoke. In addition, chemicals in cigarettes can be harmful to your health and worsen the quality of sleep.
Avoid certain medications
Gill says you should be extra careful with opioids, which are a type of strong pain reliever. You can slow your breathing rate and relax your breathing muscles even more.
Other drugs that can affect sleep apnea include:
Ask your doctor if it’s okay to use over-the-counter sleeping pills. It’s not that OTC sleeping pills make sleep apnea worse, says Gill, but “You don’t want to mask an underlying breathing problem”.
Change your sleeping position
You might find it easier to breathe if you doze on your side. “Sometimes I have [older] Men buy pregnancy pillows to protect their backs, ”says Gill.
Also pay attention to your choice of mattress. “A bed that raises your head can help too,” says Won.
Remember, however, that changing your posture will not correct the cause of your sleep apnea. And it can’t do much if you have serious symptoms. “But it can help people who snore or have a mild sleep-breathing problem,” says Kryger.
Try a dental device
You may hear this as oral device therapy. These tools pull your tongue away from your neck or bring your lower jaw up and forward, Kryger says. That’ll keep your throat open at night. For some people, dental equipment can be “practically as effective as CPAP,” he says.
You will need to have one made by a dentist or orthodontist who works with your sleep doctor. However, dental equipment can be much more expensive than a CPAP, and your insurance may not cover it.
Treat a nasal congestion
A stuffy nose does not cause sleep apnea. The problem starts in the throat, behind the tongue, says Kryger. But treating your allergies – either with surgery, anti-inflammatory drugs, or corticosteroids – can help if you have mild sleep apnea, he says.
In addition to treating allergies, Gill suggests flushing with saline solution once or twice a day. You can buy over-the-counter nasal sprays or douche kits. Gill says whether or not you use a CPAP machine, “part of breathing better is opening your nose”.
Practice good sleeping habits
This will not treat your sleep apnea. But healthy habits can make it easier to get a good night’s sleep. There are many behavioral strategies your doctor may want you to recommend.
Won says exercise can help you stay alert during the day and make you tired enough to collapse at night. And she says relaxation practices like meditation could help you fall asleep more easily and achieve a deeper sleep.
Gill says a strict sleep-wake cycle is key. Here are some of their tips:
- Go to bed within 15 or 30 minutes of the same time each day.
- Maintain the same sleep routine on weekdays and weekends.
- Avoid napping during the day if you cannot easily fall asleep at night.
Gill also suggests that you take off electronic devices at least 2 or 3 hours before bed. These are things like laptops, smartphones or tablets. “Watching TV and reading are very different,” she says.
Watch what you eat
Experts agree that it is best to avoid heavy meals, caffeine, and spicy foods at night. These can make heartburn worse. That’s when acid travels from your stomach to your throat. “The reflux or acid can actually get so high that it can irritate the upper airways,” says Kryger. “It can make apnea worse.”
Give yourself time to sleep
A lack of closed eyes can lead to weight gain. It can also increase your likelihood of mental health problems. “People with untreated sleep apnea are much more likely to be depressed or have symptoms similar to depression,” says Kryger. “And they are much more likely to be very irritable.”
Allow 7 to 9 hours for sleep. If you’re getting much less, some of your symptoms, such as drowsiness, may not get better even if you make other lifestyle changes or use a breathing apparatus.
Play an active role in your care
If you’re using a CPAP, make sure it’s working properly. Ask your doctor how to check your device. Kryger says your device may connect to a smartphone app that sends information straight to your doctor. You can review this information and make changes to your CPAP remotely.
“Sleep medicine is pretty up-to-date when it comes to telemedicine,” he says. “We can do a lot to help (people with sleep apnea) take care of themselves.”
swell
SWELL:
Kuljeet K. Gill, MD, Sleep Medicine, Northwestern Medicine Central DuPage Hospital; Medical Clinic for Health Systems (Lung and Intensive Care Medicine), Northwestern University Feinberg School of Medicine.
Christine Won, MD, associate professor of medicine (pulmonary medicine), Yale School of Medicine; Medical Director, Yale Center for Sleep Medicine; Director, Sleep Health Program for Women, Yale Medicine.
Meir Kryger, MD, professor of medicine (lungs); clinical professor of nursing, Yale School of Medicine.
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