Get a sleep study

Before you begin treatment, you’ll need to complete a Sleep Study (polysomnogram). Sleep studies can provide you and your healthcare provider with essential data. In the past, you would have to spend a night at a sleep center or lab connected to a breathing device, pulse oximeter, and other sensors, but now there are sleep study home kits available that are cheaper, more convenient, and more effective.

The test records your brain waves, heart rate, breathing, and blood oxygen levels. The test may also track your REM sleep and body movements. After collecting the data, a sleep doctor can advise on the best treatment options available. Treating your sleep apnea starts with making some lifestyle changes to improve your overall health and wellness.

1. Focus on weight loss

Obesity is one of the primary causes of obstructive sleep apnea. Excess fat deposits around the neck and torso may be affecting your ability to breathe at night. So a key strategy for overcoming sleep apnea is weight loss.

• Lose some pesky pounds by boosting your metabolism. Avoid processed foods, and refined sugars, and eat a protein-rich diet. Remember to balance your macros to include healthy fats, whole grains, and leafy greens.
• Try strength training, particularly High Intensity Interval Training (HIIT). HIIT involves performing compound exercises (think squats, push-ups, boxing, or kettlebell swings) with longer rest periods. Start with 30 minutes a day for at least three days per week.
• Be consistent. It’s easy to fall back into bad habits, especially if you do not see immediate results. Remind yourself why you’re doing it as often as possible.

According to the Sleep Foundation, losing just 10-15% of your body weight can improve OSA by up to 50%.

2. Skip the alcohol before bed

Scientists have long advocated that a glass of red wine can help stimulate melatonin release for a better night’s sleep. A couple of glasses right before bed can end up exacerbating your sleep apnea. But it’s all about volume and timing.

In general, although alcohol seems to be a great sedative, alcohol intake in the evening actually crushes sleep quality. Also, alcohol relaxes the muscles around the airways, making it more likely for you to develop apneic episodes. You’ll struggle to wake up, making the symptoms the next day more severe.

3. Quit smoking as soon as you can.

Smoking can cause inflammation in the airways and improve the chances of respiratory illnesses. Kicking your smoking habit is easier said than done, but both smoking and sleep apnea is linked to decreased lifespans. Get as much support as possible from friends, family, and doctors to build the habits you need to ditch those sticks.

4. Sleeping pills can make things worse.

It’s a common assumption to take sleep medication to help with your sleep apnea. While, in theory, it makes sense, some sleep aids can make OSA worse. Sleeping pills not only relax your muscles but make it more difficult for you to wake up.

A relaxed airway makes it more likely to collapse or become obstructed. Since you can’t wake yourself up because of the sleeping pills, you’ll have more severe side effects when you do wake up to get your day started.

Consult your family doctor or sleep practitioner to review all the prescription and non-prescription sleep aids you’re taking. If these are making your OSA worse, your doctor can come up with viable alternatives.

5. Change the way you sleep.

Sleeping on your back causes the tongue and soft tissue in your throat to obstruct your air passageways. The supine position is popular with most people with sleep apnea, and they often wake up choking or gasping for air.

Sleeping on your left side or your stomach provides optimal oxygen flow during sleep. A study of 52 patients with OSA revealed that elevating your head decreased the episodes of OSA, so invest in a wedge pillow or memory foam specific to sleep apnea.

6. Start working on self-care techniques.

Taking care of your mind and emotional well-being is just as important as improving your body. At this point, you’re dealing with the stress, fear, and anxiety of sleep apnea and ED. That would take a toll on the best of us.

If you’re more stressed, cortisol production could have an indirect effect on your sleep apnea. Practicing mindfulness, some yoga, surrounding yourself with uplifting people, exploring nature, and even journaling can positively impact your sleep apnea in the long term.

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