Lifestyle Modifications

Lifestyle modifications include:

Weight loss:

Some people find that losing weight reduces the severity of their sleep apnea as it opens up the airway. There have also been some people whose sleep apnea goes away after weight loss but this is not common and depends on the severity of the condition.

Avoid alcohol, caffeine, sedatives and sleeping pills before bed:

These cause the muscles to relax which in turn narrows or closes the airways and affects breathing.

Routine bed habits:

Go to sleep and wake up at the same time each day as routine helps you sleep better. Also avoid using the bedroom for anything other than sleeping. Stimulants such as watching TV and reading in bed can also cause disruptions to sleep.

Side Sleeping:

Sleep Apnea can occur more in certain people when they sleep on their backs. Gravity causes the muscles and tissues in the upper airway (including the tongue) to close the airway opening. To stop you from rolling onto your back, try sewing a tennis ball into a pocket on the back your pyjamas or an old T-shirt that you can sleep in.