Lifestyle and home remediesBy Mayo Clinic staff
In many cases, self-care may be the most appropriate way for you to deal with obstructive sleep apnea. Try these tips:
- Lose weight. Even a slight loss of excess weight may help relieve constriction of your airway.
- Avoid alcohol and medications such as tranquilizers and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.
- Sleep on your side or abdomen rather than on your back. Sleeping on your back can cause your tongue and soft palate to rest against the back of your throat and block your airway. To prevent sleeping on your back, try sewing a tennis ball in the back of your pajama top.
- Keep your nasal passages open at night. If you have congestion, use a saline nasal spray to help keep your nasal passages open. Talk to your doctor about using nasal decongestants or antihistamines, because, unlike saline sprays, these medications are generally recommended only for short-term use.
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