While CPAP therapy is the gold standard for treating moderate to severe sleep apnea, certain lifestyle modifications can significantly improve your symptoms and overall health. For some people with mild sleep apnea, these changes may even be enough to resolve the issue. For others, they can enhance the effectiveness of CPAP therapy. Here are five key lifestyle changes to consider.
1. Weight Management
Excess weight is a major risk factor for obstructive sleep apnea. Fat deposits around the upper airway can obstruct breathing during sleep. Even a modest weight loss of 10% can reduce the severity of sleep apnea and, in some cases, even cure it. A healthy diet and regular exercise are the cornerstones of sustainable weight management.
2. Regular Exercise
Exercise can help with weight loss, but it also has direct benefits for sleep apnea, even without weight loss. Physical activity can improve respiratory muscle tone and reduce fluid retention in the neck, both of which can help keep your airway open at night. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, most days of the week.
3. Positional Therapy
For some people, sleep apnea is worse when they sleep on their back (supine position). This is known as positional sleep apnea. If this is the case for you, learning to sleep on your side can make a big difference. Special pillows and wearable devices can help you stay off your back during the night.
4. Avoid Alcohol and Sedatives
Alcohol and certain medications, such as sedatives and muscle relaxers, can relax the muscles in the back of your throat, making your airway more likely to collapse. Avoiding alcohol, especially in the hours before bedtime, can help improve your breathing during sleep.
5. Quit Smoking
Smoking can increase inflammation and fluid retention in the upper airway, which can worsen sleep apnea. Quitting smoking has numerous health benefits, and improving your sleep is one of them. If you smoke, talk to your doctor about resources to help you quit.
