1. Maintain a Healthy Body Weight
Losing extra weight can have a dramatic affect on sleep apnea. Even losing a few pounds can help reduce some of the constriction on your throat. Many overweight people discover that when they return to a healthy weight, their sleep apnea disappears completely. You can help to prevent sleep apnea from developing in the first place by doing your best to maintain a healthy weight.
2. What to Avoid Before Bed
Consuming alcohol and taking certain medications can trigger sleep apnea or make it worse. Sedatives, sleeping pills and tranquilizers all relax the muscles in your throat and can interfere with your breathing. Another problematic medication is Viagra (sildenafil), which can have the same effect. If you need to use any of these medications, try taking them earlier in the evening before it is time for bed.
3. The Best Sleep Position
When it comes to sleep apnea, all sleep positions are not equally good. If you are attempting to prevent sleep apnea, try sleeping on your side. Sleeping on your back can increase snoring and allows your tongue to rest at the back of your throat, thereby blocking your airway.
If you are used to sleeping on your back, you might have a hard time staying on your side all night. One way of keeping you on your side is to sew a tennis ball into the back of your pajama top. Rolling onto your back will then be quite uncomfortable and you will automatically shift to a side-sleeping position again.
You might also find it helpful to raise the head of your bed 4 to 6 inches. Keeping your head elevated will help to improve your breathing. You can do this by placing bricks under the feet at the head of your bed. You can also use a special pillow called a cervical pillow to keep your head in a position that prevents sleep apnea.
4. Lifestyle Changes
If you currently smoke, stopping can help prevent sleep apnea. The nicotine in tobacco has a relaxing effect on the muscles that keep your airways open. These muscles can then collapse at night and cause a narrowing of the airways. Not smoking is the only way to minimize this risk. Staying fit and exercising can also help to prevent sleep apnea.
5. Treat Breathing Problems
Allergies and colds can cause your sleep apnea symptoms to worsen. A stuffy nose typically causes snoring and a narrowing of your nasal passages. You can use a saline spray to unblock your nose and ask your doctor about using decongestants. Antihistamines generally aren't recommended for those with sleep apnea, because they can make you drowsy and make your sleep apnea worse.
