Treatment – Home Remedies
All treatments attempt to increase the airway size and ease the flow of air to the lungs during sleep.
No matter what treatment you pursue for snoring or obstructive sleep apnea, these recommendations will help improve the results you obtain from your treatment.
You can improve the quality of your sleep by following these recommendations:
Establish Relaxing Pre-Sleep Routines.
It is important to incorporate time to wind down from your daily activities - No emails just before bedtime.
Minimize light, noise and temperature extremes in the bedroom.
Avoid large meals before bedtime.
Snacks are not a problem but large meals keep the digestive system active and can disrupt sleep.
Avoid strenuous exercise within two to three hours of bedtime.
Strenuous exercise can elevate body temperature and cause difficulty falling asleep at bedtime.
Avoid caffeine, alcohol, nicotine or other stimulants within 4 hours of bedtime.
Alcohol can increase snoring and the number of apneas and hypopneas by as much as 30%.
You can reduce your chance of snoring by following these recommendations:
Improve your Sleep Position
Sleeping on your side counteracts the effects of gravity and can reduce or eliminate snoring. Train yourself to not sleep on your back by placing a tennis ball in a pocket which is sewn on to the back of your pajamas tops. An anti-snoring cushion is a non-invasive treatment for snoring. The cushion (like a soft, lightweight backpack) is positioned on the middle of the back. It rests comfortably in place and is not noticeable when you are sleeping on your side or stomach, however, this cushion will prevent you from rolling onto your back during sleep. This cushion can be successful when used alone or in combination with other treatments for snoring or obstructive sleep apnea.
New development to help treat better sleep position see www.advancedbrainmonitoring.com/night-shift
Normalize your weight
People with severe sleep apnea are almost always overweight. Losing weight will reduce redundant tissue volume in the upper airway, decrease the load on the chest wall and abdomen, and improve respiratory muscle efficiency. In mild cases, weight reduction alone may result in a cure. In other cases it enhances the effects of other therapy.
Relieve nasal congestion
Reducing nasal congestion can help decrease snoring. Nasal sprays can be prescribed by your physician. (Note: Over-the-counter nasal sprays should not be used longer than a few days without your physician's approval.) Nasal strips which increase nasal air flow may also be beneficial over a short period.
Avoid alcohol or sleeping pills within four hours of bedtime
Consumption of alcohol or sleeping pills will cause a relaxation of the soft tissues and muscles in the airway and will make sleep apnea or snoring worse.