Even when exercise does not lead to weight loss, it can decrease your sleep apnea breathing episodes and improve your alertness and energy during the day. Aerobic exercise, resistance training, and yoga are all good choices for strengthening the muscles in your airways and improving breathing.
Sleep on your side. Lying on your back is the worst position for sleep apnea, as it causes the jaw, tongue, and other soft tissues to drop back toward the throat, narrowing your airway.
Lying on your side, on the other hand, helps keep your airway open. Avoid alcohol, anti-anxiety medication, and other sedatives , especially before bedtime, because they relax the muscles in the throat and interfere with breathing. This includes benzodiazepines e. Xanax, Valium, Klonopin, Ativan , antihistamines e. Benadryl, Claritin , opiates e. Prop your head up. Elevate the head of your bed by four to six inches, or elevate your body from the waist up by using a foam wedge or special cervical pillow.
Open your nasal passages at night by using a nasal dilator, saline spray, breathing strips, or a nasal irrigation system neti pot.
Quit smoking. Smoking contributes to sleep apnea by increasing inflammation and fluid retention in your throat and upper airway. In addition to lifestyle changes, most people with sleep apnea will need to seek treatment that helps keep the airway open during sleep. Currently, the most effective treatment for mild to severe sleep apnea is continuous positive airflow pressure — or CPAP — therapy. A CPAP device is a machine that uses a hose and airtight nosepiece or mask to deliver a steady stream of air as you sleep.
The air pressure helps keep your airway open, preventing pauses in breathing. CPAP technology is constantly being updated and improved, and the new CPAP devices are lighter, quieter, and more comfortable than they used to be. It can take some time to get accustomed to sleeping while wearing a CPAP device. When it comes to CPAP therapy, one size does not fit all. There are many different types of masks available, including ones that cover the full face and ones that cover only the nose.
Masks also come in a range of sizes, to accommodate different face shapes. There are also options that allow you to sleep in any position, accommodate glasses, and stay on if you toss and turn. Be sure to discuss your options with your doctor and schedule follow-up appointments to check the fit, evaluate your treatment progress, and adjust or switch your mask if necessary. Ease into it.
Start by using your CPAP device for short periods. Try wearing it for a half hour or an hour while sitting up in bed watching TV or reading a book. Most devices can be programmed to start slowly and gradually increase air pressure. The goal is to be asleep before the machine reaches your prescribed pressure setting.
Most people find this makes falling asleep much easier and more comfortable. Reset the machine if air flow wakes you. If a high-pressure stream of air wakes you up, turn the CPAP device on and off to restart the ramp setting. Choose a CPAP device with a built-in humidifier. Most devices now include a built-in humidifier, which helps prevent the dryness and skin irritation that can sometimes occur. Also be sure to keep your humidifier tank full, keep your tubing and mask clean, and make sure your filter is clean.
Nasal sprays and antihistamines also help. Keep your device clean. Your sleep doctor and device manufacturer will give you detailed cleaning instructions. If left untreated, this serious condition can have severe consequences that go far beyond just feeling daytime drowsiness. What can you do to make your symptoms of sleep apnea in Phillipsburg go away? A dentist explores what factors contribute to obstructive sleep apnea and why you should not count on your sleep apnea to go away on its own.
Sleep apnea is a common disorder in which breathing is repeatedly interrupted while sleeping for several seconds or more at a time. While sleep apnea often causes drowsiness and irritation, it has also been linked to many other serious health problems, such as:. In general, obstructive sleep apnea is a chronic condition that does not go away on its own. This is especially true if you are an adult, as your anatomy tends to remain fixed from adolescence onwards.
For example, if you tend to sleep on your back, your tongue may fall into your throat and block the airway. If you suspect that you have obstructive sleep apnea, you'll likely first see your primary care doctor.
Your doctor might refer you to a sleep specialist. Be aware of pre-appointment requests. When you make your appointment, ask if there's anything you need to do in advance, such as keeping a sleep diary.
In a sleep diary, you record your sleep patterns — bedtime, number of hours slept, nighttime awakenings and awake time — as well as your daily routine, naps and how you feel during the day. A key part of the evaluation of obstructive sleep apnea is a detailed history, meaning your doctor will ask you many questions. These may include:. Sleep apnea, obstructive care at Mayo Clinic. Mayo Clinic does not endorse companies or products.
Advertising revenue supports our not-for-profit mission. This content does not have an English version. This content does not have an Arabic version. Diagnosis Your doctor will evaluate your condition based on your signs and symptoms, an examination, and tests.
Care at Mayo Clinic Our caring team of Mayo Clinic experts can help you with your sleep apnea, obstructive-related health concerns Start Here. Continuous positive airway pressure CPAP To eliminate snoring and prevent sleep apnea, your doctor may recommend a device called a continuous positive airway pressure CPAP machine.
Oral device Open pop-up dialog box Close. Oral device An oral device is placed on the teeth and is designed to keep your throat open by holding your tongue and lower jaw forward. Which CPAP masks are best for you? Nasal pillow mask Nasal pillows fit at the nares to supply air pressure. Might be good if: You feel claustrophobic in masks that cover more of your face You want a full field of vision for reading or watching TV You want to wear your glasses You have facial hair that interferes with other masks.
Nasal masks The mask covering the nose supplies air pressure. Might be good if: Your doctor has prescribed a high air pressure setting You move around a lot in your sleep. Full-face masks The mask covering the nose and mouth supplies air pressure.
Might be good if: You have nasal obstruction or congestion that makes breathing through your nose difficult You breathe through your mouth at night despite a month of trying a nasal mask or nasal pillow interface combined with a heated humidity feature or chin strap or both to keep your mouth closed. Airway stimulation system Open pop-up dialog box Close. Airway stimulation system An impulse generator is implanted in the chest and stimulates the nerve that controls tongue movements.
Upper jaw advancement Open pop-up dialog box Close. Upper jaw advancement Upper jaw advancement surgery involves moving the jaw to reduce the risk of obstruction. More Information Sleep apnea, obstructive care at Mayo Clinic How to get used to positive airway pressure PAP therapy Making sense of obstructive sleep apnea treatments Obstructive sleep apnea: How quickly will I see results from treatment? Pillar procedure Septoplasty Tonsillectomy Tracheostomy Show more related information.
Request an Appointment at Mayo Clinic. More Information Sleep apnea, obstructive care at Mayo Clinic Improve obstructive sleep apnea with physical activity. Share on: Facebook Twitter. Show references Jameson JL, et al. Sleep apnea. In: Harrison's Principles of Internal Medicine. McGraw-Hill; Accessed March 15, National Heart, Lung, and Blood Institute. Kline LR. Clinical presentation and diagnosis of obstructive sleep apnea in adults.
Chang HP, et al. Obstructive sleep apnea treatment in adults. Kaohsiung Journal of Medical Sciences. Kryger MH, et al. Management of obstructive sleep apnea in adults. Oral appliances for obstructive sleep apnea.
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