Lifestyle Changes To Improve Sleep Apnea

Sleep apnea affects how you breathe while you sleep, causing interruptions in your breathing pattern. These pauses can disrupt your sleep, leaving you feeling tired during the day. But the good news is there are simple changes you can make in your lifestyle to help ease these symptoms and improve your sleep. In this comprehensive blog, we’ll talk about how sleep apnea affects your sleep cycle, thereby affecting your oral and overall health. We’ll also discuss the potential ways in which you can effectively alleviate the symptoms of this condition in Plantation, FL. 

Understanding Sleep Apnea

Sleep apnea is a common sleep disorder that affects breathing during sleep. When you have this condition, your breathing repeatedly stops and starts. This happens because your airway becomes blocked or your brain doesn’t signal your muscles to breathe. There are different types of sleep apnea:

• Obstructive Sleep Apnea (OSA): This is the most common type. It occurs when the muscles in the back of your throat relax too much, causing a blockage in the airway.
• Central Sleep Apnea (CSA): This happens when your brain doesn’t send proper signals to the muscles that control breathing.
• Complex Sleep Apnea Syndrome: This is a combination of both obstructive and central sleep apnea.

Breathing pauses during sleep can lead to reduced oxygen levels in the blood. This triggers your brain to wake you up briefly to reopen your airway. These pauses in breathing can occur multiple times in an hour. As a result, it disrupts your sleep cycle and prevents you from getting enough restful sleep.

Additional Points About Sleep Apnea

• Apart from feeling excessively tired during the day, other signs of sleep apnea include loud snoring, gasping, or choking during sleep. It also includes morning headaches and difficulty concentrating.
• Some of the major risk factors that are associated with this condition include excess weight, smoking, and having certain medical conditions, such as nasal congestion or high blood pressure. 
• If left untreated, it can lead to more serious health issues like high blood pressure, heart problems, and even type 2 diabetes.

Lifestyle Changes for Improved Sleep Apnea

Making adjustments to your daily routine can significantly reduce the severity of sleep apnea symptoms and improve the quality of your sleep. Here are several lifestyle changes that can make a difference:

Weight Management

Extra weight, especially around the neck, can put pressure on your airway, worsening your sleep cycle. Aim to lose weight through a balanced diet and regular exercise. Even losing a small amount of weight can help ease symptoms.

Sleeping Position

Sleeping on your side instead of your back can prevent the collapse of your tongue and soft tissues, reducing airway blockage. Try using pillows to support your body and encourage side sleeping.

Avoiding Alcohol and Sedatives

Alcohol and certain drugs relax throat muscles. However, it leads to increased airway obstruction during sleep. Avoid consuming these substances, especially close to bedtime. Make sure to avoid alcohol by all means. This is not only in particular for preventing your concerns but also for your overall health. 

Quit Smoking

Smoking causes inflammation and fluid retention in the throat, making this condition worse. Seek support to quit smoking- It will help you! As a result, it can make a significant difference in your breathing at night.

Establishing a Regular Sleep Schedule

A consistent sleep schedule helps regulate your body clock and improves sleep quality. Try going to bed and waking up at the same time every day, even on weekends.

Use of Oral Appliances

Dental devices like mouthguards can keep your airway open by preventing tongue and tissue collapse. Talk to your dentist or healthcare professional about using these devices.

Elevating the Head of the Bed

Elevating the head of your bed by a few inches can help open up airways and reduce snoring. Alternatively, use extra pillows to prop yourself up while sleeping.

Regular Exercise and Physical Activity

Engaging in regular physical activity not only aids in weight management but also improves overall sleep quality. Walking, swimming, or yoga can be beneficial. 

By making some simple changes in your daily routine, you can make a big difference in how well you sleep. These lifestyle adjustments won’t work overnight, but if you stick with them, they can help ease your symptoms. Remember, improving this condition through lifestyle changes is a gradual process, but with patience and consistency, you can enjoy better sleep and overall health. So, if you have major concerns regarding sleep apnea in Plantation, FL, visit our dental office at My Dentist For Life Of Plantation today! Our team of dental professionals is here to help you achieve the optimal oral health that you’ve always dreamt of! Call us today and schedule an appointment now!