Sleep apnea is a chronic (and chronically underdiagnosed) sleep disorder that can wreak havoc on a person’s daily life. If you have a loved one with sleep apnea, or if you think you might be at risk, here are seven lifestyle changes you can make right now to prevent sleep apnea. Note that if you’re already diagnosed with sleep apnea, these preventative measures do not take the place of a doctor’s treatment.

What is sleep apnea?

Sleep apnea is a type of sleep-disordered breathing that affects an estimated 25 million people in the U.S., with approximately 80% of cases going undiagnosed every year. There are three types of sleep apnea.

  1. Obstructive sleep apnea: The most common type that occurs when the throat muscles and tongue relax back during sleep, blocking the airway
  2. Central sleep apnea: Essentially a nervous system misfire when the brain forgets to remind the body to breathe
  3. Complex sleep apnea: A dangerous combination of the first two, where the airway is blocked and the brain does not trigger reflexive breathing

Do I have sleep apnea?

Most often, a sleeper will not know they have sleep apnea, and their partner will be the one to notice the main symptom of this condition: apneas.

Pauses in breath (called apneas) occur throughout the night, followed by a choking or gasping intake of breath. The sleeper may not wake up when this occurs, but their sleeping partner might wake when these gasping breaths occur.

Other symptoms include:

  • Daytime sleepiness or fatigue
  • Mood changes, including irritability and depression
  • Morning headaches
  • Dry mouth or sore throat
  • Difficulty concentrating

All of these symptoms can be attributed to sleep apnea and the complications that arise from ongoing sleep deprivation.

What are risk factors for sleep apnea?

One of the primary risk factors for sleep apnea is obesity. Excessive fatty deposits in the throat are more apt to relax backwards and block the airway during sleep.

Other risk factors include:

  • Sleeping on the back
  • Diabetes
  • Asthma or other respiratory illness
  • High blood pressure

People with more narrow airways or sinus passages may be at risk. There is also some indication of a genetic link to sleep apnea.

7 lifestyle changes to prevent sleep apnea

Sleep apnea prevention is possible. While you cannot change your genes or the size of your sinus cavity, here are seven lifestyle changes you can make today to help prevent sleep apnea.

1. Manage your weight

As obesity is a primary risk factor for sleep apnea, losing weight and maintaining a healthy BMI are crucial tools for sleep apnea prevention. Losing ten to 15% of your body weight could result in a 50% reduction in your chances of developing severe sleep apnea.

Bonus: even if you are at a healthy weight, exercise improves both the quantity and quality of sleep (among other benefits!).

2. Change your sleeping position

Sleep positional therapy is a good sleep apnea prevention tool that places your body in the optimal sleeping position.

Sleeping on your side can help keep airways open during the night, but if you habitually roll to your back maintaining this position can be challenging. Some sleepers use wedge pillows to prevent them from rolling over. Others might place a few tennis balls in a fanny pack on their lower back. Eventually, you may not need these tools to keep you on your side.

3. Sleep in a humid room

Dry air can irritate nasal passages and block them, so much so that a sleeper is forced to breathe through their mouth at night. Mouth breathing is associated with everything from poor dental health to a greater risk of sleep apnea. Investing in a quality humidifier (and keeping it clean) may help keep your sinuses open at night.

Adding lavender, peppermint, or eucalyptus oil to your humidifier may also promote clear airways and restful sleep.

4. Manage underlying health conditions

If you suffer from poorly managed health conditions that may be contributing to your risk of sleep apnea, schedule a visit with your doctor to discuss treatment options.

5. Stop drinking (or cut back)

Alcohol interrupts your sleep patterns and relaxes the muscles of your body, including the muscles of the throat.

Cutting back or avoiding alcohol all together can help prevent your risk of sleep apnea episodes.

6. Quit smoking

Not only does smoking increase your risk of sleep apnea, but it also increases your chances of other health issues (including diabetes, heart disease, and obesity).

If you do nothing else, quitting smoking may have the biggest ripple effect on your health.

7. Consider a decongestant

If you have chronic nasal congestion, an over-the-counter nasal decongestant may help prevent sleep apnea by allowing you to breathe through your nose. Talk to your doctor before taking any additional medication, especially if you have other health conditions.

Get a diagnosis and help

Again, these prevention strategies can help reduce the overall impact of sleep apnea or help you avoid it, but they’re not a cure. A proper diagnosis is the first step to actually treating and managing your sleep apnea.

Sleep apnea can be diagnosed with an at-home sleep apnea test or you can visit a sleep clinic for a full sleep study. Once you have a diagnosis, sleep apnea treatment options can protect your health.

For severe sleep apnea, CPAP machines are the treatment of choice, but many patients have trouble following through with this treatment and need sleep apnea treatment alternatives. Your sleep apnea dentist can help with a customized sleep apnea dental device that is affordable, comfortable, and easy to use.

If you or someone you love wants to know more about how to prevent sleep apnea, get in touch with the sleep apnea dentists at AZ Dentist. We have convenient locations all over Phoenix and are ready to help you get a good night’s sleep!

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