LIFESTYLE CHANGES YOU CAN MAKE TO TREAT MILD SLEEP APNEA

If you or a loved one is a habitual snorer or suffer apnea-related symptoms, it's a good idea to see a doctor to make sure your snoring isn't a sign of Obstructive Sleep Apnea (OSA).

Lifestyle changes can be beneficial for all patients with sleep apnea. In fact, if you have mild sleep apnea, your doctor may advise that lifestyle changes are all that are needed at this time.  However, people with even more severe OSA that requires medical intervention also will benefit from these lifestyle changes:

• Lose weight. People who have sleep apnea tend to be overweight. Studies show that losing weight can reduce the number of times an hour that a sufferer stops breathing or experiences reduced airflow to the lungs. Experts agree that weight loss is definitely part of managing sleep apnea.
• Limit the use of alcohol and medicine. Drinking excessive amounts of alcohol, particularly before bedtime, or taking certain medicines, especially sleeping pills or sedatives, may make symptoms worse.
• Practice good sleep hygiene. This includes allowing for sufficient hours of sleep, avoiding stimulating activity before bedtime and avoiding caffeine.
• Sleep on your side. Here's something to try: Sew a pocket in the middle of the back of your pajama top, put a tennis ball into the pocket, and stitch it closed. This will help keep you from sleeping on your back. Sleeping on your side may eliminate mild sleep apnea. You also can try using a cervical pillow to keep your head in a position that reduces apnea.