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Everyone despises being disturbed while they are trying to sleep. Besides, sleep disruptions can become prevalent for persons who snore, have sleep apnea, or sleeping close to someone who snores. If you’re one of the many adults who snore or have sleep apnea and is wondering if there are solutions to remedy the condition, then you spare sometime to read this article about Wpc16 Dashboard Login. Here are seven tips to help you with sleep apnea and reduce snoring.
1. Lose weight
People who have excess weight and snore or have sleep apnea can actually reduce these conditions if they lose weight. Doctors frequently advise overweight patients who snore or have sleep apnea to reduce their weight. Obesity, especially in the upper body, can make nasal passages and airways more likely to become blocked. Consequently, you start to snore.
While sleeping, difficulties in breathing caused by overweight may lead to sudden slowdown of breathing process which can extend for some time. Research has shown that moderate weight loss in obese individuals can prevent the need for upper airway surgery or prolonged CPAP therapy. Sometimes losing weight can cure sleep apnea and snore. However, the issue can come back if you regain your weight. Although it does not apply to everyone, weight loss is applicable if you developed snoring and sleep apnea due to increase in weight.
2. Exercise
Consider an alternative to a CPAP Machine, which includes making some lifestyle changes such as exercising which may help with sleep apnea and reduce snoring. Consistent participation in exercises such as yoga increase your energy level. It improves sleep apnea, promotes relaxation, and strengthens muscles and the heart. Exercises improve your respiratory strength and encourage oxygen flow. Since sleep apnea causes a decrease in oxygen saturation in the blood, exercise can be helpful in boosting and regulating oxygen levels. Exercise lessens the likelihood of having sleep disturbances, reducing the possibility of snoring or sleep apnea.
3. Sleep On Your Side
Sleeping on the side reduces sleep apnea and snoring. It helps you rest and relaxes hence promoting healthy sleep. If you mostly sleep on your backs, there is high chances of triggering snoring and sleep apnea. The supine position (sleeping on your back) during sleep causes your airway to badly constrict. When you lie down, the tissues in your chest, abdomen, and neck add weight to the throat, leading to turbulence in the airway and snoring. Fortunately, the solution is as simple as sleeping on your side. Sleep interruptions can be reduced when you sleep on your side.
4. Avoid Alcohol
Contrary to popular belief, both alcohol and sleep aids can make you feel sleepier but can also reduce the quality of your sleep. You are more likely to snore or trigger sleep apnea if you consume alcohol or take prescription or over-the-counter sleep aids at night. Your airway is more prone to collapse while you are asleep if you drink alcohol or take sleeping drugs.
5. Use Oral Appliances
Oral appliances can help with snoring and sleep apnea. Dentists can create personalized oral appliances that are made just for you. Instead of your nose, they concentrate on your mouth. They shift the position of your soft palate, tongue, and jaw to increase the amount of space in your mouth. Using one of these tools while you sleep can expand your upper airway. Make sure your oral health is up to date and make an appointment to the nearest dentist to you.
6. Use Humidifier
These are devices that add moisture to the air. Dry air disturbs the airways’ membranes, resulting in snoring and sleep apnea. A humidifier can help you breathe more clearly, clear congestion, and broaden your airways. You can add essential oils such as peppermint, eucalyptus, and lavender to a humidifier since they have soothing and anti-inflammatory benefits. This can help when you have a cold and are very congested.
7. Use Nasal Strips And Dilators
Nasal strips and dilators can be applied to your nose’s bridge to widen the nasal airway. This can improve the efficiency of your breathing and lessen or stop snoring. Another option is to use an external nasal strip, a hardened adhesive strip placed across the nostrils on top of the nose. Breathing may become easier as a result of a reduction in airflow resistance.
Even though the above-mentioned tips can reduce sleep apnea and snore, it is not guaranteed that the condition will permanently end. Snoring and sleep apnea can cause several health problems; hence it is advisable to visit a healthcare provider for evaluation.
