1. Make Healthy Lifestyle Changes
There are a few natural ways to treat mild sleep apnea. Losing weight is known to help improve nighttime breathing for those with obstructive sleep apnea, the most common form of the disorder. A weight reduction of as little as 10 percent can have a marked effect. This weight loss will take time, however, so using medically prescribed alternatives might be necessary, at least temporarily. In addition to losing weight, make it a habit to sleep on your side. Special pillows can help encourage side sleeping, as can a technique known as the "tennis ball trick." Simply place a tennis ball against your lower back while you sleep to discourage you from rolling onto your back. Other lifestyle changes, like quitting smoking and limiting alcohol or caffeinated beverages, can also help reduce the severity or presence of sleep apnea.
2. Use Continuous Positive Airway Pressure, or CPAP
Continuous positive airway pressure (CPAP) is used to treat moderate to severe sleep apnea. CPAP is accomplished with a breathing mask worn while you sleep. The mask generates enough air pressure to keep your airways open during the night, preventing your upper respiratory system from collapsing into apnea. CPAP is also very effective at treating snoring. The major drawback of CPAP is the discomfort associated with wearing the mask during the night. It can take some getting used to, because you have to secure the mask to your nose using straps or elastic. Another drawback is that you may need to adjust your CPAP frequently if you shift weight during the night or find that your settings are ineffective.
3. Treat Mild Sleep Apnea With a Dental Appliance
Sleep apnea disorder is sometimes treated with dental appliances that push your jaw forward in an effort to open your airways during the night. Dental appliances are not as effective as CPAP, but they are generally considered more comfortable. The drawback of a dental appliance is that it is not typically effective against anything but the mildest cases of sleep apnea, and you may need to test several different appliances over time to find one that works.
4. Consider Surgery
Several surgical procedures are known to treat sleep apnea. Uvulopalatopharyngoplasty (UPPP) is a procedure that removes skin from the back of the mouth, palate and throat in order to widen the air passages. This procedure is typically very effective, but there is the possibility that tissues found deeper in your air passages may still cause some sleep apnea. Surgery on a deviated septum is also a possibility. A deviated septum is one of the more common causes of snoring and, in turn, sleep apnea. Mandibular maxillar advancement surgery involves repositioning the jaw. This is an highly invasive surgery that may require additional procedures (such as UPPP) to be effective.
