Sleep Apnea Self-Care

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Self-Care Strategies for Sleep Apnea

There are a number of things you can do to ease sleep apnea symptoms, such as changing sleep positions, avoiding alcohol and certain medications, and exercising regularly. Other approaches may be less common or their effectiveness may be unclear, such as acupuncture and herbal remedies, though some individuals may find them helpful. Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source

Before beginning at-home treatments for sleep apnea, be sure to consult with a healthcare provider. Your doctor can help determine which home remedies are appropriate based on your medical history, current medications, and the severity of your sleep apnea.

While people with mild sleep apnea may find that self-care strategies help decrease their symptoms Trusted Source National Heart, Lung, and Blood Institute (NHLBI)The NHLBI is the nation's leader in the prevention and treatment of heart, lung, blood and sleep disorders.View Source, people with moderate to severe sleep apnea typically need medical interventions Trusted Source UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.View Source to relieve symptoms. Lifestyle changes are often made in addition to receiving medical treatment.

Sleep on Your Side

Changing from back sleeping to side sleeping can reduce OSA symptoms. Over 50% of people Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source with the disorder find their symptoms worsen when they sleep on their backs. This increase in symptoms may be caused by the tongue sliding back and blocking the airway and making it difficult to breathe Trusted Source Medscape ReferenceMedscape is on online destination for healthcare professionals worldwide, offering expert perspectives, drug and disease information, and professional education.View Source. Side sleeping helps prevent the airway from being blocked.

There are a few ways to train the body to side sleep. Some people can change their position by placing pillows around the body to prevent them from rolling onto their backs Trusted Source National Institute of Neurological Disorders and Stroke (NINDS)NINDS aims to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease.View Source.

Another strategy is to place a tennis ball into a sock and pin or sew the sock to the back of a shirt so that it is centered between the shoulder blades. The tennis ball will cause discomfort when a sleeper tries to lie on their back. However, this technique can be quite uncomfortable and difficult to use long-term Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source.

Elevate Your Head While Sleeping

Raising your head and upper body while you sleep may help reduce sleep apnea symptoms by keeping the airway more open. When you lie flat, gravity can cause the tongue and soft tissues in the throat to fall backward, which can narrow or block airflow. Sleeping at a slight incline (10 to 30 degrees) can help counteract this effect and make breathing easier.
Trusted Source JMIR Formative ResearchView Source

You can elevate your head using a wedge pillow or an adjustable bed base, both of which provide more consistent support than stacking regular pillows.

Avoid Alcohol Before Bed

Experts recommend avoiding alcohol, especially before bedtime, because of its negative impacts on sleep apnea symptoms. Alcohol is a depressant that slows down activity in the brain, impacts mood Trusted Source Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.View Source, and relaxes muscles in the body. Muscles in the airway may be relaxed after alcohol consumption, which can cause excessive snoring and disrupt breathing Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source during sleep.

Alcohol can also increase the frequency and length of stopped breathing events. People who don’t yet have sleep apnea but snore during sleep may experience sleep apnea when they drink alcohol.

Maintain a Healthy Weight

Maintaining a healthy weight can play an important role in managing sleep apnea, especially for people with OSA and obesity. Excess body weight — particularly around the neck and upper airway — can increase pressure on the airway and make it more likely to collapse during sleep. Losing weight may help reduce this pressure, which can improve breathing and decrease the severity of symptoms.

Even modest weight loss has been shown to lower the number of breathing disruptions during sleep and improve related symptoms like snoring and daytime fatigue.

Exercise Regularly

While experts commonly recommend weight loss as a treatment for sleep apnea, research suggests that exercise can improve symptoms even in people who don’t end up losing weight.

A meta-analysis of studies on the relationship between sleep apnea and exercise found that exercise reduces disrupted breathing events Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source during sleep as well as associated sleepiness. A large study with self-reporting participants found that various types of exercise, from walking to high-intensity exercise, decrease the risk for sleep apnea Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source. Additional research with larger, controlled trials can offer more insights on the best types of exercise for treating sleep apnea.

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Try Mouth Exercises

Mouth exercises have been shown to reduce symptoms Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source of sleep apnea, including snoring. The purpose of mouth exercises is to improve the muscles in the airway and decrease snoring. Repetitive muscle training can involve the tongue, facial and airway muscles, and lips. Other exercises may focus on breathing through the nose rather than the mouth to reduce stopped breathing events.

Treat Nasal Congestion

Addressing nasal congestion can help improve airflow and make breathing through the nose easier during sleep. When the nasal passages are blocked — due to allergies, a cold, or chronic congestion — it can increase resistance to airflow and lead to mouth breathing, which may worsen snoring and sleep apnea symptoms.

Simple strategies like using saline nasal sprays, nasal strips, or a humidifier may help keep the airways open and reduce irritation. Managing underlying causes, such as allergies, can also make a difference.

Discuss Your Medications With Your Doctor

If you’re currently taking medication to address other health concerns, your doctor should closely monitor your treatment plan. It’s important to tell your doctor if you believe your current medications are worsening your sleep apnea symptoms. They’ll be able to assess your current treatments, evaluate your dosage, and consider alternatives.

Certain types of medications that cause drowsiness and slow brain activity may worsen sleep apnea symptoms.

• Benzodiazepines: These are typically prescribed to treat generalized anxiety disorder Trusted Source UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.View Source and insomnia Trusted Source UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.View Source or to prevent seizures Trusted Source UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.View Source.
• Barbiturates: These are also prescribed for seizure prevention.
• Antihistamines: Antihistamines are a class of drugs for treating allergies Trusted Source Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.View Source. Antihistamines with side effects of drowsiness can impact sleep apnea.
• Antidepressants: Antidepressants may be prescribed to treat depression Trusted Source Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.View Source, anxiety, insomnia, and chronic pain. Sleep apnea can be worsened by antidepressants that have sedating effects.
• Opiates: These are used for pain treatment Trusted Source Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.View Source.

Do not change or stop taking medications without first talking to your doctor, even if you think they are contributing to sleep apnea symtpoms.

Medical Treatments for Sleep Apnea

While self-care can help manage symptoms, many people need medical treatments to keep the airway open and prevent breathing interruptions during sleep. Common sleep apnea treatments include:

• CPAP (continuous positive airway pressure): A CPAP machine delivers a steady stream of air through a mask to keep the airway open. It’s the most effective and widely used treatment for sleep apnea, especially for moderate to severe cases.
• APAP and BiPAP machines: These devices adjust airflow differently than standard CPAP. APAP automatically changes pressure throughout the night, while BiPAP provides different pressures for inhaling and exhaling, which may improve comfort for some users.
• Oral appliances: Custom-fitted sleep apnea mouth guards reposition the jaw and tongue or just the tongue to help keep the airway open. These are often used for mild to moderate sleep apnea or for people who cannot tolerate CPAP.
• Surgery: Surgical procedures may be recommended to remove or reposition tissue in the airway or correct structural issues. Sleep apnea surgery is typically considered when other treatments are not effective or appropriate.
• Nerve stimulation devices: Implantable devices like Inspire stimulate the muscles of the airway, helping keep it open during sleep. These are usually reserved for select patients who meet specific criteria, including sleep apnea severity and body mass index (BMI).

A healthcare provider can help determine which treatment is most appropriate based on the type and severity of sleep apnea, as well as your individual needs.

When to Talk to Your Doctor

Self-care strategies can help manage symptoms like occasional snoring, but it’s important to talk to a doctor if you think you may have sleep apnea or if your symptoms aren’t improving. Sleep apnea is a medical condition that often requires evaluation and treatment to prevent long-term health risks.

You should consider seeing a healthcare provider if you experience:

• Loud, frequent snoring
• Gasping, choking, snorting, or pauses in breathing during sleep
• Excessive daytime sleepiness or fatigue
• Morning headaches or difficulty concentrating
• Mood changes, such as irritability or depression

It’s also a good idea to seek medical advice if you’ve already been diagnosed with sleep apnea but are having trouble with treatment or not seeing improvement. A provider can recommend further testing, adjust your treatment plan, or help you find a solution that works better for you.

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