If you've been diagnosed with obstructive sleep apnea, your physician may recommend lifestyle changes as treatment for mild obstructive sleep apnea, or as a supplement to another form of therapy, such as Oral Appliance Therapy or CPAP.
Lose excess weight. Even a slight weight loss might help relieve constriction of your throat. In some cases, sleep apnea can resolve if you return to a healthy weight, but it can recur if you regain the weight.
Exercise. Regular exercise can help ease the symptoms of obstructive sleep apnea even without weight loss. Try to get 30 minutes of moderate activity, such as a brisk walk, most days of the week.
Sleep on your side or abdomen rather than on your back. Sleeping on your back can cause your tongue and soft palate to rest against the back of your throat and block your airway.
Avoid alcohol and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.
Don't smoke. If you're a smoker, look for resources to help you quit.
In addition to these lifestyle changes, creating healthy sleep habits is essential for good sleep hygiene. By treating your sleep apnea and implementing these healthy habits you'll be set up for sleep success!
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